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The Pro Perspective
Triathlon Knowledge Truly is Power
As a pro triathlete that started from the low amateur ranks, I have experienced that progression in the sport is a combination of consistent hard work with the right information and understanding. Surrounding yourself with experienced training partners and a coach with racing experience is perhaps the most important thing you can do in your quest to advance. I decided to share my POV on three critical areas of knowledge that I believe can elevate your triathlon performance. Above all, a constant curiosity and thirst for a deep understanding of WHY can take you far.
There are many areas of knowledge in triathlon but here are 3 of what I think are the most important for many triathletes.
#1: Training with a Power Meter on the Bike
When it comes to cycling in triathlon, incorporating a power meter into your training regimen can be a game-changer. A power meter allows you to dial in your specific training zones and ensure that you are optimizing your training and race strategies.
a) Precision Training: Training with a power meter enables you to quantify your effort and progress accurately. By measuring your power output in watts, you gain a deeper understanding of your fitness levels and can set specific training goals. This data-driven approach helps you train more effectively and make sure that you’re maximizing your training efforts every day.
b) Race Execution: Power meters allow you to maintain consistent effort levels during races, preventing early burnout or fading at the end. By using a power meter in training, you can identify the specific output that will be “your limit” heading into a race, and have a really solid race plan heading in. For example, a local Vegas athlete I work with recently started using a power meter and he did a 3 hour workout with 4x20 minutes @ “70.3 effort.” After identifying heart rate trends and power output during those efforts, we can solidly say that he can ride at X watts during a race, but not over that - or the run may go poorly. Armed with knowledge of your functional threshold power (FTP), you can make informed decisions on the specific zones to train in, which it typically much easier than you might think.
c) Progress Tracking: With a power meter, you can track your progress over time, identifying areas where you excel and those that require improvement. Watching your 20 minute and one hour power output increase over time can be incredibly motivating.
#2: Training in the Proper Zones
Piggy backing off of the power meter, having a foundational knowledge of training zones is the single most important aspect of effective triathlon training. By training in the appropriate zones, you can optimize your workouts to improve aerobic capacity (rather than anaerobic) and ensure you're making the most of your time and effort.
a) Targeted Training Adaptation: If you take one thing away from this post - TRAIN EASIER AND TRAIN OFTEN. Each training zone elicits specific physiological adaptations, but in “zone 2” or your “aerobic zone” you are able to build the necessary capacity to perform well in long course triathlon. You simply build endurance by enduring - not by sprinting. By training in a slightly easier zone (think 125-145 BPM heart rate for most people…), you can build your Vo2Max and stack up more consistent workouts day after day without ever being too fatigued.
b) Time Efficiency: Training within the proper zones optimizes the use of your training time. By focusing on specific intensities, you can achieve more in shorter periods, allowing for better recovery and accommodating other commitments. For most athletes on an 8-12 hour/week training program, you can target 80% of your training in Zone 2, with 20% in very hard “above threshold” intervals - for example, 8x50 sprints in the pool to end a workout, 4x800 on the track at “best average” run pace, or 8x3 minutes HARD on the bike with 2 minutes rest.
#3: Injury Prevention with Strength Exercises
11 weeks ago I was diagnosed with a hip stress fracture. In my rookie pro year coming off a bunch of amateur wins, I was freakin’ ready to go. I decided to go “all in” on my training and increase both volume and intensity to try to get the next level in the sport. 20-25 hours per week with a lot of hard threshold training… everything was going perfectly, seeing those consistent gains - and then BAM. Sidelined for the year with a hip stress fracture due to a unknown cause, likely simply overtraining without the proper strength and recovery.
I have learned SO much through this process - firstly, how incorporating strength exercises into a training routine can safeguard against common injuries. It’s one of those things that is so easy to neglect, until it’s a problem.
Strength exercises help correct muscular imbalances, promoting joint stability and reducing the risk of overuse injuries. Strengthening your muscles through targeted exercises improves your biomechanics, resulting in more efficient movement patterns. By enhancing your body's ability to transfer power, Targeting key muscle groups through resistance training enhances your body's ability to withstand the demands of triathlon disciplines, creating a solid foundation for optimal performance. Think of this as the “risk prevention” arm of triathlon - as you ramp up the swim, bike, and run (particularly the run!), it’s one of those things that you simply can’t set aside or you’ll pay the price!
~Justin Riele
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