My greatest motivation has always come from failure. Going back to September last year, Ironman Mallorca was that failure. It was humbling to put in a good performance but still be totally blown away by the European competition. Lucie, Andrea and I discussed a winter training plan to overcome firstly my shortcomings on the bike and secondly a programme that would include mostly (what turned out to be a complete) indoor winter. The other main goal was to race at 65kg's, considering I'd raced Kona at about 72kg's this was going to be a challenge without losing power. During October I invested in tests, equipment and software to ensure each and every session would be tracked and analysed. During November, December and the first half of January I trained. I worked hard but allowed myself to enjoy my training. Sessions were moved around to fit my day to day and work travelling. I'd say 90% of the sessions were completed but I never stressed if I missed one or had to cut one short. Time was spent training with Andrea, swimming with the club and running a few off road lanes. Basically I loved training. Focus started 12 weeks out ( 13 if you include the last taper week ). Nutrition, sleep and training sessions took precedence and I fitted the rest of life around this. Nutrition is the easy part, you have two choices when you walk into a supermarket. You just make the right one. I do have help in this regard but anyone can find this out. Simple little test, if it can be left in the cupboard instead of the fridge its probably the wrong choice. Sleep or rest and recovery I believe is the major difference between a Pro and an Age Grouper. I read a blog by Jodie Swallow where she commented she was up to 11 hours of sleep a day. I'm lucky to get that over 2 days. The final few weeks I really did try though. Again its about choice. I love my training sessions, they are not always easy but that feeling of achievement once they are done is what keeps me coming back. I came over to South Africa early because I was concerned that 5 months on an indoor trainer had not helped my cycling at all. The first weekend I felt amazing on the bike and by Tuesday after a time trial session I knew I had nothing to worry about. In fact I was very confident I'd made positive strides forward. My second week in South Africa was the longest of the 12 weeks, just over 28 hours. In total however I averaged only 16.5 hours per week over the 12 weeks. 50% of that was on the bike, 37% running and 13% in the pool.
After a slow T1 I started the best race of my life. Yes the result was great but I loved the race. The 2 laps, out and back, 3 chances to see where everyone was made for awesome racing. Slowly started picking up places and by about 110km in I think I was in control and feeling great. I'd missed one of the stronger riders in my age group but got confirmation he was behind me. At the final turnaround there were two of us with five or six about a minute back. I was feeling good and knew I had a little climb out of the town. I'd been eating constantly and keeping my hydration in check. I decided to put my head down and just do what I could for the last 45km's. Got back to T2 leading the age groupers and feeling strong. The last 5 or so km's I had a tailwind so was able to do a few stretches on the bike, slow the heart rate down and prepare for the run. Someone followed me into T2 and I followed him out onto the run. My first 2km's are always about setting up the run. Ensuring I get the full protein shake down, getting the glasses comfortable and the cap snug. I desperately wanted to run a sub three marathon, that tick is going to have to wait. I started well and felt good. Again with 4 laps and 2 turnarounds I had a very good idea what was going on behind me. That and the invaluable support and information coming back from Lucie. She was really on top of everything. Each lap I managed to gain a few hundred meters on those chasing so just kept moving forward
I could try and describe the last 2km's but there are no words. The realisation that after 7 years of participating in Triathlon, the hours of training, the sacrifices made by myself and loved ones had lead to this moment was a little overwhelming to say the least.
There are a few bits a pieces I'd like to share about the last six months of training.
Heard a comment the other day, "Sacrifice a race or two to invest in the equipment" Indoor Trainer - With ANT and a power meter. I have a Tacx Vortex and the more advanced Taxc Genius at home. I mainly use the Vortex, so do some homework as better will not always suit the requirement. Watt Bikes at a gym are an option but I've been on 2 bikes next to each other with a 40 Watt difference in readings. Not sure if they are ever calibrated. Power Meter - Again do your homework. I'm using the Powertap Pedals which calibrate in 5 seconds before every ride. READ!!! - As much as you can. No point in having all the equipment and having no idea what the numbers mean and more importantly what the numbers mean for you! Test - Get the tests done, in a lab. VO2 Max for both the bike and the run, they WILL be different. These will also give you your Heart Rate Zones. FTP for the bike. No point in having a session at 70-80% of FTP and having no idea what your FTP is. FTP should improve over time, make the adjustments every few weeks. Sessions - Spend a few minutes thinking about the session before you start. Even though I have my watch, HRM, power pedals its still good to visualise how your session should feel. If you've done this you should never have to take a swim session on a piece of paper with you to the side of the pool. Quality over Quantity - Every time, all the time! Unless you have the time like the pro's to recover. An Aerobic set is also a quality set. Make the correct decisions around nutrition - This is actually the easiest part of this whole process, takes no additional effort but is probably the biggest failing. Patience - I think the biggest learning is trusting a coach. Yes I've questioned quantity, quality and weekly sessions but in the end followed the programme to the letter. No extra sessions, no longer sessions and no excuses.
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Authors:Where Trifactri athletes get to tell their side of the Swim, Bike and Run Archives
May 2018
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