Athlete of the Month-Ted!
We have an incredible team of athletes at Triathlon Training Team. Each member has a story and a path that brought them to the here and now, we are so excited to share their stories with you so you can get to know our team that much more. We will be featuring athletes every month so be sure to check back often. Maybe you’ll find someone that shares your same fears, loves the same distance as you, has similar obstacles making it difficult to commit to training. Whatever it is you are looking for, we are confidant you will find it at Triathlon Training Team and look forward to joining you are on your journey!
Today we are honored to feature Triathlon Training Team member: Ted
How did you get your start in triathlon?
I basically did it on a dare from my buddies at Tri Zone . I have been a cyclist for 30 + years and I would talk trash with them on their Saturday morning rides telling them it couldn’t be that difficult. Boy was I surprised. Did a mock tri down at Bay Shore and thought I was going to die.
What do you enjoy most about the sport?
By the far the most important aspect is the camaraderie of the team – super people. The actual events are almost secondary I get from the joy of training with them.
What is your favorite triathlon distance and why?
I haven’t entirely figure that out , at present I have done 1 mile swims , 2 mile open water swims , sprint , olympic and Aquabike ( olympic and 70.3 ) . – still looking for that sweat spot
What are your goals for this season, what are your upcoming races?
I had the Trick or Tri Olympic Tri in a October – flat and fast . Goals – one big one , to get my running legs back in shape . Coach Diego would also say my swim kick could be drastically improved . I like to get my 100m swim down to a 1.55/ 100 meter consistently in the pool and 10k run times to less than 50 minutes
Do you have a bucket list race?
Interesting question. If I could ever get my running legs back I would do a 70.3 . I also would like to do some 5k and 10k swim races – swimming is absolutely spiritual and you get in the Zen mood on long distance stuff.
Describe the feeling of finishing your first triathlon?
OUCH PAIN OUCH THIS SUCKS – ONE MONTH LATER , hmmmm let me see which will be the next one
What is the biggest obstacle you’ve had to overcome to participate in the sport?
The running by far. I didn’t stretch much for 30+ years of exercising and now paying the price
What is your favorite memory/experience the sport has brought you during either training or racing?
Southern California weather and cycling up Glendora Mountain Road feeling your heart beat in your ear – It is spiritual.
Is there anything else you would like me to ask that I didn’t?
Figure out a way to work out every day and do not be completely blown out after exercising- Old guys need NAPS – UGH
- Published in Athlete Profile, biking, general, ironman, race prep, running, swimming, triathlon, Uncategorized
Athlete of the Month-Sue!
We have an incredible team of athletes at Triathlon Training Team. Each member has a story and a path that brought them to the here and now, we are so excited to share their stories with you so you can get to know our team that much more. We will be featuring athletes every month so be sure to check back often. Maybe you’ll find someone that shares your same fears, loves the same distance as you, has similar obstacles making it difficult to commit to training. Whatever it is you are looking for, we are confidant you will find it at Triathlon Training Team and look forward to joining you are on your journey!
Today we are honored to feature Triathlon Training Team member: Sue
1. How did you get your start in triathlon?
I got my start when I was working in Sabah Malaysia. I happen to come out to the road during the running of the Borneo triathlon in Sabah and thought it looked like a lot of fun. Shortly after that I met some of the Sabah state triathlon team who wanted to get more people involved in triathlon so started a training program for the following years Borneo triathlon.
2. What do you enjoy most about the sport?
I think the people. Even when I just was starting out people would always help in the transition area and give tips and encouragement. I also enjoy seeing and hearing the transition that goes on in people’s life as they train for triathlon and the confidence that they gain from it.
3. What is your favorite triathlon distance and why?
I like sprint because I can do them for fun without killing myself. But I enjoy the challenge and the discipline that is required to train for an Ironman. This distance challenges me to keep improving and working on strength and endurance. Because it involves cross training across three sports it allows me to train harder without injury.
4. What are your goals for this season, what are your upcoming races?
Louisville Ironman is in just a few weeks. Then I will take a break from triathlon (since it is winter in Kentucky) and will work on cross fit and running. I try and do one 5k race each month during the winter. I will also participate in the cross fit games at my local box in the spring, and two half marathons in April before transitioning back to triathlon training
5. Do you have a bucket list race?
I had to leave Sabah a week before I was to run the Borneo tri. So I would like to someday return to Malaysia and do the ironman or 70.3 there.
6. Describe the feeling of finishing your first triathlon?
Accomplishment! And ready for the next one
7. What is the biggest obstacle you’ve had to over come to participate in the sport?
I think like everyone, there are seasons of life that your priority has to be on taking care of your spouse and family. But triathlon is always there waiting for me to come back… it gives me something to look forward to when life gets crazy.
8. What is your favorite memory/experience the sport has brought you during either training or racing?
That’s a hard one. Often we think our best memories are in our victories. But I think maybe when the tri community really shows its heart is when we don’t achieve our dreams. I so appreciated the graciousness of the tri community last year when I blew out my knees at the Louisville Ironman. When I gave my tri report on Women for Tri, I was embraced by this community and so many appreciated my reflections on making it 127.5 miles on wounded knees. It was the love and encouragement of our community, especially our team that allows me to be fearless in my attempt this year.
3 Reasons Why You Need a Coach in the Off-Season
Triathlon season is winding down and chances are you either have one race left on your schedule or are already finished for the season. You’ve worked hard all year and earned some well-deserved downtime to recharge your batteries. As you begin to ease back into training, I’d like to challenge you to view this off-season as “planned down time.” Here are three ways a coach can help with that.
1. Accountability – Accountability is a huge factor whether or not you consider yourself to be a self-motivated athlete. If a workout goes red in Training Peaks and no one ever sees it, did missing the workout really happen? Besides the fact that you want to complete your workouts to make your coach and yourself proud, there are many other benefits to being coached. Having a coach to continue to give you feedback on your workouts and assess your heart rate, rate of perceived exertion (RPE), power data, and help you brainstorm through any obstacles that may deter your training plan (read: holiday gatherings), will give you the motivation you need to stay on track with your training plan during the off-season.
2. Preparation for the upcoming season – Communication is key in any relationship and the athlete/coach relationship is no different. The off-season is a perfect time to meet with your coach and do a “life audit.” It’s a chance to look both at the big picture (family, job, mental health, etc.) and the minute details (hours of sleep, activities completed on recovery days, etc.) and see what’s working along with what needs to be tweaked or removed from your life to support your athletic goals. You can also use this time to plan out both your short-term and long-term goals (both race-specific and non race-specific) as well as nail down your priority races versus races you’ll train through. Creating the perfect training plan is like a jigsaw puzzle as each athlete deals with different schedules, family obligations, health issues, etc. Having a coach year-round will take out the headaches of having to catch your coach up on any new developments that may affect your training plan, and will strengthen your communication with your coach.
3. Work on weaknesses – As tempting as it is to stalk your podium rivals on social media and try to replicate their off-season training plan in hopes of making huge performance gains, this is a terrible idea. As I alluded to in my previous point, everyone has different strengths and weaknesses and will thrive off of a customized training plan. Once you and your coach have determined your weaknesses, the off-season is a great time to focus on these. For example, if you determine that your legs are always hurting at the end of a race but you feel that your breathing is under control, that may be a sign to implement a strength training program into your training regimen during the off-season and beyond.
Whether or not you’re planning for an upcoming season of racing or only a single event, it is beneficial to be coached throughout the year. After reading this post, you may still be thinking about trying to save money by not being coached in order to purchase expensive triathlon equipment or register for a race. If this is the case, I’d suggest asking your coach if they offer cheaper or less hands-on training options (my guess is they will). Whatever option you decide to go with, having a coach by your side throughout the year will help to set you up for success in the season(s) to come.
~Coach Amanda
Athlete of the Month-Alex!
We have an incredible team of athletes at Triathlon Training Team. Each member has a story and a path that brought them to the here and now, we are so excited to share their stories with you so you can get to know our team that much more. We will be featuring athletes every month so be sure to check back often. Maybe you’ll find someone that shares your same fears, loves the same distance as you, has similar obstacles making it difficult to commit to training. Whatever it is you are looking for, we are confidant you will find it at Triathlon Training Team and look forward to joining you are on your journey!
Today we are honored to feature Triathlon Training Team member: Alex
1.How did you get your start in triathlon?
I’ve always been fascinated by triathlon since I was young, but I always thought triathlon equaled Ironman. Little did I know how wrong I was! Just by doing a bit of research I soon found out that Tri-Zone offered beginner clinics for shorter races. I signed up for the class and have been addicted since!
2.What do you enjoy most about triathlon?
Although triathlon is considered an individual sport, I think the best part of it is training with a team and seeing the growth in yourself and your teammates. Some may be more athletically gifted, but at the end we all swim, bike and run the same distance.
3.What is your favorite triathlon distance and why?
70.3 without a doubt. I think it’s the perfect distance that will show you how much the training paid off. It’s challenging, but still doable.
4.What are your goals for this season, what are your upcoming races?
Just trying to stay in shape while having fun. Tempe 70.3 is my next race in just a few weeks!
5.Do you have a bucket list race?
Nothing specific, but I would like to race in Korea (where my parents are from), and Brazil (where I was born). Eventually a full Ironman race later on.
6.Describe the feeling of finishing your first triathlon?
I just thought to myself “Wow, that was pretty cool! When’s the next one?”
7.What is the biggest obstacle you’ve had to overcome to participate in the sport?
Trying to make training a daily routine while raising a child and running a business. Working out until midnight or going for a ride at 4am are common now, but the lack of sleep at times have been very difficult to overcome.
8.What is your favorite experience the sport has brought you during either training or racing?
Racing Oceanside 70.3 with all my teammates. It’s a great feeling having teammates cheering you on, even though they are racing too. The climb to Crystal Lake is another one I enjoyed.
9.When’s a good time to start?
Now! It’s intimidating trying to get into a new sport, but there are plenty of programs to help you get started. My only regret is not getting into it earlier. Also, joining a team will allow you to interact with other athletes. Some who have competed for years, and others that just started months ago. At the end we all have the same goal of challenging ourselves to new heights. So go out there, set new goals, and enjoy the ride… and the swim… and the run…
Athlete of the Month- Heather
We have an incredible team of athletes at Triathlon Training Team. Each member has a story and a path that brought them to the here and now, we are so excited to share their stories with you so you can get to know our team that much more. We will be featuring athletes every month so be sure to check back often. Maybe you’ll find someone that shares your same fears, loves the same distance as you, has similar obstacles making it difficult to commit to training. Whatever it is you are looking for, we are confidant you will find it at Triathlon Training Team and look forward to joining you are on your journey!
Today we are honored to feature Triathlon Training Team member: Heather
The thought of completing a triathlon really started to emerge shortly after I took up running back in 2009. Being an extremist, of course I placed an Ironman 140.6 near the top of my bucket list. I had some experience cycling, having completed Aids Lifecycle, cycling from San Francisco to Los Angeles while training for half and full marathons. Yet, it wasn’t until a recovery period following the New York Marathon, unable to run, that my partner Donna suggested I take up swimming. So with her help, I set my eyes on swimming which fueled my desire to participate in a triathlons.
I truly enjoy pushing my heart, mind, and body to their limits through these three disciplines. Triathlons provide an arena where I can constantly challenge and improve who I am as an athlete. I am stronger than I have ever been! Love it!
I believe the 70.3 races are my favorite distance because they are extremely challenging and they require that hard core dedication to perform as a strong endurance athlete. Also, the training is very manageable and fits with my life as a teacher. However, I completed my first full Ironman in Whistler this summer-could it be my new favorite distance? We shall see…..
My goals for the 2018 season are to continue to allow my body to heal and build back up slowly to improve my times in the 70.3 distance. So, I have signed up for Wildflower in May and have my eyes set on Coeur d’ Alene 70.3 in the Summer. Argentina, 140.6 is a possible dream for 2018 if my body stays strong!
A bucket list race would be South Africa!
Every time I cross a finish line, my heart rolls through joy, shock, disbelief, contentment, pride, and back to joy regardless of the race distance.
My biggest obstacle has been keeping my OLD body healthy through all the training. I have struggled recently with achilles tendonitis and sprained ankles and it is very difficult for me to slow down long enough to heal. Oh how I wish I would have joined the sport at an earlier age!
I have my top three favorite memories. My 47th birthday ride with the team up to Crystal Lake was absolutely amazing! Second, crossing the finish line in Whistler after 15 1/2 hours, from the darkness and into the light was life changing. Lastly, and so dear my heart, watching my student Hugo compete in his first triathlon!
I guess the question would be…who do you attribute to your success? Or who helped you accomplish your triathlon dreams? I could NEVER have done this alone…it takes a village. Donna has supported me through EVERYTHING….the good, the bad, and the super ugly! I would not be competing today without Diego and his love, guidance, and patience! Triathlon Training Team is truly a blessing and they have carried me up so many hills, pushing me to get stronger. Last but not least, I have the most amazing friends who cheer me on from home. Love you and thank you!
Athlete of the Month-Nick
We have an incredible team of athletes at Triathlon Training Team. Each member has a story and a path that brought them to the here and now, we are so excited to share their stories with you so you can get to know our team that much more. We will be featuring athletes every month so be sure to check back often. Maybe you’ll find someone that shares your same fears, loves the same distance as you, has similar obstacles making it difficult to commit to training. Whatever it is you are looking for, we are confidant you will find it at Triathlon Training Team and look forward to joining you are on your journey!
Today we are honored to feature Triathlon Training Team member: Nick
1.How did you get your start in triathlon?
My journey in triathlon began after I ran the LA Marathon in 2015. I was driving with a friend shortly after and I told him how exhausting it was. His response, “Please, I FINISH my race with a marathon” and of course my competitive spirit wanted to take on this new, more daunting challenge. In December of 2015 when a coworker asked me if I wanted to join him in a triathlon the following April I took the opportunity to jump into the sport. This race just happened to be Wildflower 70.3, a pretty difficult half ironman distance triathlon. As soon as started training I discovered Triathlon Training Team through the Give it a Tri Program and the last two years have been nothing short of life changing!
2.What do you enjoy most about triathlon?
The people! Triathlon has given me so many incredible friends. The camaraderie is what makes this sport and this team truly great. I love the people on this team and in the sport in general because they’ve shown me that no obstacle is ever too big to overcome regardless of age, diagnosis, or “time constraints”.
3.What is your favorite triathlon distance and why?
My favorite distance to race is the Half Ironman distance (70.3 miles). The distance is challenging but you can still push yourself hard. I also like that it requires more strategy with nutrition and pacing.
4.What are your goals for this season, what are your upcoming races?
My current goals are all about building a strong foundation so I can train harder and longer than ever before. Most importantly, making time for proper rest and nutrition. I want to set new records in all three disciplines in the next couple of years in the 70.3 half ironman distance. I have my sights set on a race later in 2018 so I can put in the time to crush my goals.
5.Do you have a bucket list race?
My bucket list race is called the Isklar Norseman Xtreme triathlon in Norway. It’s an ironman distance (140.6 miles) race that starts in the frigid water of a fjord, has a harsh bike course, and the marathon finishes with a climb up a MOUNTAIN! It gets my heart pumping just thinking about it! I don’t know why I like to torture myself with things like this but I love it.
6.Describe the feeling of finishing your first triathlon?
Stoked. Grateful. Exhausted. I had never thought I would do 70.3 miles of straight cardio let alone doing it in three different disciplines. I was so grateful for the support and patience that my friends and family showed me throughout my exhausting and oftentimes frustrating training. Being able to show them what is possible with hard work and consistency was all that mattered when I crossed that finish line.
7.What is the biggest obstacle you’ve had to overcome to participate in the sport?
Time. Work and fun are always looming over my training schedule. Thankfully, I have a coach that designs thoughtful and individual programs every week. The structure Diego provides takes the thinking out of training which I really struggled with while training for my first triathlon.
8.What is your favorite experience the sport has brought you during either training or racing?
Competing with my teammates (all 25) and more importantly my friends at Oceanside 70.3. After months of training together there were so many incredible moments during the race when we were able to cheer each other on. Oh, and the drunk guys spraying everyone with a hose, they were my saviors! No one can ever take that hot but glorious day away from us.
9. What makes TTT so great?
We aren’t just a team that practices and does triathlons from time to time together. We are a family that supports each other through hardship and triumph. We celebrate everything we can from birthdays to holidays to friends moving on to new chapters in their lives. We never take the easy road because we’re on a mission to prove to not just the people around us, but to ourselves, that we can accomplish anything we put our minds to. We are triathletes and we ALWAYS find a way because that’s just what we do.
Ironman Canada & Ironman Canada 70.3 Race Recap!
Ironman Canada & Ironman Canada 70.3 Race Recap – Coach’s View:
It feels like it was a long time ago that we participated in Ironman Canada & Ironman Canada 70.3. It was a race filled with extreme high and extreme low moments. Even during the “perfect 140.6 distance” both will always be experienced. The venue was absolutely breathtaking. You did not go for one minute without seeing a great view. Temperatures were great, wind was pretty good (except for the last 40 miles of the bike), and the run was through the woods, up or down, nature all over the place (they had to tranquilize, and remove a bear that was eating right next to people running). The bike course was by far the most challenging of the three. To somewhat give you an idea, it is like doing GMR first, than 40 miles of flat work with winds (both with you and against you), and then going up to Crystal Lake with a head wind.
The team did an amazing job, everyone trained so hard for so long, it was good to put it out there on the line and get it done. On the 140.6 side, Steven competed in his second IM race, did an amazing job on the swim, equally amazing on the bike, and brought it home with a rough marathon after not being able to really eat at all during the 26.2 mile journey. To PR on this course over doing Tempe Full, is almost like going 2 hrs faster than his Tempe time. Amazing performance.
Heather finished her awesome race almost in the predicted time that she wanted! Her swim time was also pretty crazy fast, bike and run were done as planned, and she ran almost all of the marathon, which is an impressive feat after that bike ride. What an amazing first Ironman experience!!!
Rebecca started off with a strong swim, this was her biggest fear from day one, but was only off by a few minutes of her “predicted best time”. She only made it to mile 103 on the bike. This was tough for her to swallow, but I personally know her perseverance will prevail. After all, Ironman is about pushing forward and not giving up!
I will do a personal review of my race day experience at a later time.
On the 70.3 side, we had Astra, Brandon, Sonia, Jan, and Kevin. For both Astra and Brandon, this was a controlled workout session, and in true Underdown fashion, finished together holding hands! I have a feeling they both wanted to go a lot faster!
Sonia was racing her new spaceship bike and loved it! Now becoming a 70.3 veteran… she is already looking forward to it again, and getting climbing legs going to kill it even more!
For both Jan and Kevin, this race was their first 70.3 ever! They had an outstanding performance! From now on all of their upcoming 70.3s will seem “easy” compared to this one.
Also, congratulations to future Triathlon Training Team members Arman, Paul and Aristo-he qualified for 70.3 worlds!!!
Lastly, it is amazing having all of the support from family and friends. Thank you so much for being there, Alysha, Nick, Lesley Donna, Dolores, Jade (thank you for all the pictures!!), Steven’s parents, and Veronica who took the time to drag her family up from Washington immediately AFTER she did her own amazing marathon!!!
THANK YOU, EVERYONE, for the amazing support, words of encouragement and support that was given to all of us before, during, and after the race.
Diego
Athlete of the Month: Cheryl
We have an incredible team of athletes at Triathlon Training Team. Each member has a story and a path that brought them to the here and now, we are so excited to share their stories with you so you can get to know our team that much more. We will be featuring athletes every month so be sure to check back often. Maybe you’ll find someone that shares your same fears, loves the same distance as you, has similar obstacles making it difficult to commit to training. Whatever it is you are looking for, we are confidant you will find it at Triathlon Training Team and look forward to joining you are on your journey!
Today we are honored to feature Triathlon Training Team member: Cheryl
1.How did you get your start in triathlon?
My brother-in-law and his wife convinced my husband and I to do a sprint triathlon about 3 years ago. Did no training, but knew how to swim and had mountain bike and running shoes. Enjoyed it (the swim was not pretty…). Did another sprint and decided I needed training if I was going to continue. A coworker mentioned a free “Give It a Tri” triathlon clinic in Los Alamitos. That is where we met the coach, Diego. I chickened out at the last minute for the Long Beach sprint triathlon (the ocean swim got me), but we joined his team and later his personal coaching and evolved from there.
2.What do you enjoy most about the sport?
The training, both group and individual. I like the variety of running, swimming and biking. The team is terrific. They are all very inclusive. There is diversity in age and ability, which I found surprising. I thought triathlons would be for the young and really athletic types. But it’s really for anyone who wants to give it a try. Our team also gets together socially which has created a great source of friendships. Our youngest daughter is also on the team.
3.What is your favorite triathlon distance and why?
Still pretty new to the sport (completed 3 sprints, 1 Olympic and 1 half Ironman), but would say Olympic distance for fun and half Ironman for challenge. I never thought I would say this, but sprint doesn’t seem to be worth the effort anymore (too short, haha).
4.What are your goals for this season, what are your upcoming races?
Getting ready for another half Ironman (in Tempe) coming up in October. After that we’ll see. There’s so many races out there, it’s hard to decide.
5.Do you have a bucket list race?
I’ve been saying “never” to doing a full Ironman, but my husband wants to do one and the team talks about it (a group of them just finished Whistler). It’s a good kind of peer pressure to have though, so maybe… Santa Rosa (wine country!) and/or Kentucky (encouraged by team friend) next year.
6.Describe the feeling of finishing your first triathlon?
I did three sprints before I did my first half Ironman. We had to sign up for Oceanside half Ironman 9 months ahead of time because it sells out quickly. I think of Oceanside as my first triathlon. I trained long and hard for it. Going in, I was definitely fearful of the swim. But once I started, I knew I had it. I felt prepared and elated all the way until about mile 6 on the run. I was never so happy to finish and said I’d never do it again. That lasted for about 30 minutes, then I couldn’t stop talking about doing another one. Go figure.
7.What is the biggest obstacle you’ve had to overcome to participate in the sport?
The swim was the most mentally challenging and the run was the most physically challenging. Swimming seems to be the most common hurdle. Definitely a big difference between lap swimming in a pool and open water swimming. But with team practices and coaching, I’ve come a long way. Still working on the running, but when all else fails, walking gets you to the finish too.
8.What is your favorite memory/experience the sport has brought you during either training or racing?
Finishing the race and having the team there to cheer me in. Also, just hanging out with the team before and after training and races. They’re just a great group of people. The Triathlon Training Team is the best!!
9.Is there anything else you would like me to ask that I didn’t? What would that question and answer be?
What advice would you give to anyone considering this sport?
1. Join a team – offers encouragement, camaraderie, inspiration
2. Get a coach – keeps you accountable, track progress, overcome hurdles, set goals
3. Enjoy the process – It’s an evolution. I went from mountain bike using running shoes, to road bike with bike clips and now it’s second nature. My swim is getting better with lap swim and open water swim practice.
4. You can do it – We’ve had folks that couldn’t swim when they started. This sport really has all ages and athletic abilities. I am continually surprised by this. Of course, check with your doctor first.
5. And one more thing – on the bike, unclip early (before stop, etc.), always unclip on the same side first (so it becomes automatic), and never go up a driveway sideways (the stupid skinny tires can’t get over the lip of the curb). Lessons learned the hard way.
Coach’s Desk: How to Deal With Competition Amongst Your Athletes
We are honored that Coach Diego contributed to this Coaches Desk article from Training Peaks.com!!
Whether your athletes often train together during your coached workouts, or simply see one another on the same starting lines, there is an element of competition and comparisons that can come into play. The ability to push your athletes to new heights by pairing them with slightly faster partners can be beneficial, but at a certain point you risk alienating your athletes and even risking their health. In this month’s coach’s desk we asked several top coaches:
“When coaching in a group or team setting how and when do you encourage—or discourage—competition between your athletes?”
DIEGO OLIVIERI
Properly coaching in a team setting or group setting can be extremely rewarding for both the athlete and the coach. It can also have many negative effects, where undertraining and overtraining can easily occur, or even a potential injury.
For our triathletes/athletes in our group we have a wide array of ages, goals, equipment being used, fitness and skill levels participating in our team workouts. For example, we have athletes showing up with their fully equipped Felt IA spaceships, and others who ride on an old mountain bike—but both athletes come ready to work hard.
I would say that I rarely “discourage” athletes from competing against each other. If I feel an athlete wants to push at a level he/she is not physically ready to do (in the sense that they might get injured, especially during a run), I end up creating scenarios where I tell them how much time I want them to “race” or produce “higher efforts.” This way the “competition” phase of the workout is controlled to a period of time, with plenty of recovery before, during and after those phases.
With beginner athletes who show up for group workouts, I have a tendency to either swim, ride or run with them, so I can go over how to properly warm up, and when to “compete” and how to “compete” during the team workouts.
Since I deal with adults during our team workouts, I encourage them to really focus on competing against themselves first, so they can self-improve, and during the portions of the workout where higher intensities are needed, to push each other so a higher effort can be achieved.
Lastly, I try to create a workout setting where everyone who shows up gets the full benefit of the workout. This means properly setting up the swim, bike ride or run, with a warm up, a couple of main sets, and a cool down. This naturally sets up a “controlled discourage period of competition” and encourages each athlete to focus on their own pacing and goals.
DAVE BURGESS
In my experience, competition amongst team members can be beneficial. And by competition I mean having someone on the verge of a breakthrough train with slightly faster individuals.
Having someone to chase (on the track, in the pool, or on the bike) can be motivating. Shifting people into swim lanes with slightly quicker teammates can help push them that little extra bit and help get a little more effort out of an individual. And we all know that inter-team competition happens naturally during training. Whether the athletes know it or not, doing extra threshold or VO2 efforts so as not be the last one back to the parking lot isn’t always a bad thing.
I’ve been known to, while running track sessions, yell to the first runner who goes past me, “Don’t let him/her catch you!” I’ll then immediately tell the athlete chasing, “Don’t let him/her get away!” This good natured competition can help push people beyond what they thought was possible. And, training with people who are faster is key to avoiding complacency in your efforts on the track, in the pool or on the bike.
KATIE WHIDDEN
Most of the group training that I coach involves youth or collegiate athletes. Therefore, I definitely have to take the physical development and maturity of the athlete into consideration.
With athletes under 12 years of age I don’t try to encourage as much competition unless it is in a game type setting, for example 100-meter relays. My goal for those athletes is to make training fun and get them coming back for more.
When athletes reach a more competitive level, then there will be situations where competition is encouraged. It is something that I use to simulate competition and isn’t used very frequently. In most daily training sessions an athlete should be focused on their specific paces, even if the workout is similar to that of their peers around them.
BRIAN MCCULLOCH
When working with groups of athletes I actively look for ways to encourage competition amongst the group throughout the training process. Certainly, there are individual workouts where discipline to one’s own training zones is key, but those are mostly performed in a solo-setting.
In a group environment, I like to use the “positive charge” of the group to help each athlete elevate their game and thus enhance training adaptation. By creating team-focused or group exercises each athlete can use their fellow training partners to push harder, dig deeper and achieve their very best.
The key to all of these exercises is creating a positive and encouraging environment that drives athletes to push themselves, while at the same time not allowing the competition to begin pushing others down.
The goal is always to raise the game of everyone in the group, always positive and always forward!
Here is a link to the original article https://www.trainingpeaks.com/blog/coachs-desk-how-deal-with-competition-amongst-your-athletes/?utm_source=tpr&utm_medium=email&utm_content=coach&utm_campaign=2017_07_newsletter
9 Qualities of Highly Successful Triathletes
We Love this article written by PETER KADZIELAWSKI at teamusa.org! We can definitely relate to many of these qualities, can you?
1. They treat their training as seriously as they would their job.
Although training for an IRONMAN triathlon does not require the same time commitment as a full-time job, it does take the same attitude and respect. You have to be proactive, consistent and reliable. Think of it as a long-term project that will take anywhere from several months up to a year to accomplish. Your work ethic will be reflected on race day. You want that bonus at the end of the year, aka IRONMAN finisher medal, so you can’t just coast your way through the year. There is a reason why Type A personalities excel in this sport.
2. They focus on quality over quantity.
Training for 140.6-mile triathlon can be very overwhelming and although you must get a good amount of volume in, it is not just about going long all the time. Remember, like anything else in life, sometimes you want to work smarter, not harder. Make sure you have a good balance of shorter sessions with emphasis on intensity and technique as well as your long workouts.
3. They know when it’s more beneficial to skip a workout.
The accumulation of the days, weeks and months of training can take a toll on you. Sometimes there are days when you have to stay late at work or get stuck on a delayed train and when you get home late, you are tired, not to mention the three intense weeks of training you just went through. You are really dreading this 6-mile tempo run you still have to fit in before going to sleep. Your kids are going to sleep in about a half hour and if you don’t hang out with them now then you won’t get to see them at all. Guess what? In this situation you might decide to skip your run. Bravo! You will be much better off. Considering you also have a swim the next morning, it is much more beneficial to get a good night sleep and kick butt at the pool the next day. Rather than not seeing your kids, running, crashing for a few hours and then going through the motions at the pool the next morning, and barely surviving your work day half asleep.
4. They balance out extreme training bouts with special recovery sessions.
The ultra-distance triathlon is an extreme sport. No matter how intelligent your approach to training is you are still putting your body through extreme stress and exertion. Finding ways to counterbalance your extreme training sessions will not only help your body to absorb the workout, but it will also help prevent an overuse injury. Simple stretching comes to mind, but there are other ways to help you recover as well. Foam rolling, massage, ice baths, inversions are all ways that can help you recover faster and prevent injury. One of our favorites is yoga — Yin yoga to be exact. It applies moderate stress to the connective tissues, the tendons, fascia and ligaments with the aim of increasing circulation in the joints and improving flexibility. It is also very relaxing because you stay in poses from three to five minutes each.
5. They rely on proper nutrition for improvement in fitness.
Real unprocessed foods will not only help you achieve your ideal race body weight, but they will truly nourish and fuel you from day to day. This includes lots of fresh veggies, fruit, nuts, seeds, etc. If you do eat meat, choose hormone-free, grass-fed, free-range sources. They do not eat food like products created in a lab. Each meal is an opportunity to help you become more fit so make sure you’re making the right choices. Think of your training as taking two steps forward, and if you eat processed, artificial foods, you’re now taking a step back. If you eat clean, real, whole food sources created by nature, you are taking another step forward. Now which is the way to make progress faster?
6. They do not neglect sleep.
This goes along with No. 5 on this list. There are three major components to becoming a better athlete: training, nutrition and recovery or sleep. Sleep is when your body recovers and repairs. If beginner triathletes cut anything short it is usually sleep. It is very admirable not to skip workouts, but the workout will not be as effective if you don’t recover properly. The goal is to get as close to seven hours of sleep each night to recover properly.
7. They get their social life fix by training with partners or in groups.
Who doesn’t like to join in on the fun by attending a happy hour, a birthday party or watching a game at their favorite bar? If you can get it done without effecting No. 5 or 6 on this list then go for it. Any time you go out, there is potential that you will be out late especially if there’s alcohol involved. Even a slight hangover can set you up for a difficult training day or even a week. So if you’re a social butterfly, find friends to train with as there are many tri clubs or local groups of athletes who have formed small communities exactly for this reason. You are not the first one with this issue: seek out others with similar goals and support each other.
8. They inspire others.
As an IRONMAN triathlete you experience and learn so much every single day. It would be a shame not to share your passion and experiences with others, especially those who one day would like to achieve the same. Successful triathletes share their passion and encourage others rather than putting themselves on a pedestal. In turn they get a support team of special individuals who will always respect and support them.
9. They find a reason greater than themselves to stay motivated.
This is a very individual sport that can be very selfish. Most of the time, it’s all about the athlete. Finding a charity to raise awareness for a specific cause can really help the athlete make a positive impact on others while also focusing on themselves. And when you don’t feel like getting up on that freezing and dark morning in the middle of January to go to the pool, knowing that you are doing this to support others in need will sure help you get out of bed.
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