Lessons from 2016’s Training

The benefits of recording your training:

  • You can monitor progress against your planned sessions (Time,Distance and Intensity)
  • You can gain assurance of the work you’ve done leading up to a goal race.
  • You can monitor why your mood or performance (if its suffering it can be a clue for overtraining)
  • Helps you to plan the future sessions to be progressive on volume, time or intensity vs the previous sessions.
  • You can compare distance week on week to make sure your training load is substantial
  • You can compare years volume vs previous years and compare performance
  • If your training for multiple sports it shows an indication of the balance of your week and if you over or under training in a particular discipline.
  • You can review at the end of the year, month or training cycle

My  2016 Training in a nutshell:

  • 1,047 Km running (149 hrs)
  • 1,043 Km bike (52hrs)
  • 166 Km swimming (44hrs)
  • 47 Hours of strength and conditioning
  • 116 days rest
  • 250 days training
  • 7 races Completed

Lessons I Learnt in 2016

  1. Keeping training consistent delivers the best results (Jan-March)
  2. Training for swimming and cycling is the most time consuming
  3. Running training is easiest session to be compliant.
  4. Not having a competition to aim for or a race goal, affects motivation and consistency.
  5. Winter Months tend to focus more on running and strength
  6. Cycling is my most inconsistent discipline (time)
  7. Swimming is my least trained discipline
  8. Training while having a child makes it hard to stick to a plan
  9. I have more rest days than I expected
  10. I don’t need as many rest days as I take
  11. I didn’t have a clear goal throughout the year a specific training cycle to support this.
  12. Very consistent on training camps (July) and its a good way to build on your fitness in a short space of time.

My 2016 Training Record

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Changes to 2017

  • Have a clear race goal every 12-16 weeks
  • Plan the training around this goal
  • Have recovery weeks planned every 4-5 weeks in a training cycle
  • Schedule less ‘rest days’ but more easy weeks
  • Train for single sport outside of triathlon season
  • Utilise the winter months for running
  • Don’t neglect endurance training for strength training (like October/Nov)
  • Keep training under an hour if family demands more of you.
  • Plan a training camp pre season rather than mid season (Feb vs July)
  • Focus on building base endurance in the pre season
  • Swim at least once per week during winter (Wednesday)
  • Increase swimming when the lake opens 2-3 Times week
  • Ride every weekend (more time) consider a ride commute in summer
  • Long Runs on the weekend (more time)
  • Run during the week (easiest to commit to)
  • Continue with Strength Training Monday/Friday