Key Workouts For Triathlon Success: 5 Lessons Learned From 20 Years Of Ironman Training

I'll be honest:  my last Ironman was 4 years ago and it was a DNF and my next Ironman is still 2 years out.  Armed with that information, you might choose to stop right here.  But, I have had some success at Ironman and I have learned from a few mistakes along the way.  What follows here are some of those lessons learned as well as some of those key workout sessions that, I think, ended up giving me the confidence I needed to pull off my best performances on the day.

Lesson 1 - You have to put in the miles.

I remember saying to someone about 15 years ago as they were starting to train for their first (and last, as it turns out) Ironman:

There are two secrets to doing Ironman:  1 - riding a lot and 2 - running a lot. 

As overly simple as it sounds, there is no short cut to putting in the time and doing the distance. Luckily, both of us are/were better than average swimmers so we weren't too concerned about extra swim training but weaker swimmers might want to add some time there.  The bottom line is that you simply do have to put in the time.

Lesson 2 - Stronger is better

With all the swimming, biking and running you have to do in order to successfully do Ironman or even half ironman distance, who has time for strength training?   I used this excuse myself for a valid reason to skip the gym. But the reality is that age and time both take their toll, resulting in loss of muscle mass.  I think we all recognize that the loss of muscle mass results in a corresponding loss of strength and power but it will also make you less resistant to injury.   Focused and purposeful strength training will help you maintain muscle strength and power over, making you a stronger athlete relative to those who haven't made it to the gym.  So, as much as some of us might not like to admit it or make time for it, some of the best workouts for triathlon success happen in the gym.  Don't skip this one!

Lesson 3 - More isn't always better. Better is better

Time is short and we are constantly balancing demands on our time.  In order to avoid wasting a precious commodity, it should go without saying that you don't want to waste your time.  As simple as it is to say "skip the garbage miles", separating the key workouts from the filler is not always easy.  We might all react differently to different workouts and we could have a different response to the same workout done under different conditions.  Two things you can do in order to try to get the most out of your training time:

1. Seek the guidance of a coach. Not only can a coach bring their own knowledge and experience to the table for your benefit, but a coach can also be objective about your training results.
2. Listen to your body.  You can expect to be tired after some high volume and/or high intensity training but you should also pay attention to warning signs.  Niggling little pains might be precursors to injury.  Elevated resting heart rate may be coincidental but it also might be accumulated fatigue.  No one knows you better than you do so pay attention to your own self.

This might be the toughest thing to get right in your training.   The quality-quantity balance for endurance race training will always be a tough balance as the miles and fatigue build up.  Quality can suffer so you need to pay extra attention to form in order to stay injury free.  Because every body responds differently to training stress, your main barometer will be your own body's response to it all. How your training partners deal with it all it

Lesson 4 - There is no one workout or training plan that is universally perfectly applicable.

Fitness for Ironman or any triathlon racing for that matter is not gained from just one workout but from a long series of workouts over days, weeks, months and even years.  So, there is no way that any single workout or program is the key to any result in any sport, let alone a sport like triathlon.  Triathlon brings with it three separate skill elements and a huge variety of individuals each with their own abilities, histories and issues.  There isn't a "one size fits all" or "one size fits most" formula for triathlon or triathletes.

Having said that, in my own personal and admittedly limited experience, there have often been those days where you realize something significant is happening or has happened.  Those are those days when something special has happened, either in fact or in your mind.   I recall those long rides where the wind or weather made it notably tough and successful completion just gives that extra edge of confidence.  Another time, I had a long open water swim where I got into that headspace like I do on those awesome long trail runs where I've just gotten lost in the meditative peacefulness of the work and the rhythm and the time just passes without any thought or effort.  Those workouts don't happen often and you can't plan them. You just have to do the work and hope you can appreciate them when you're in it.

Lesson 5 - I have some favourite workouts that are important in the run up to any big race.

I have this one workout I like to do when I'm preparing to actually race a half or full ironman distance race. These are my "A" events where I want to find my best performance on the day. These workouts are either critically long, hard or challenging.  My key workouts might be different than yours but I'll share a few with you and you can give them a try:

1. The long brick run.  

This is a long run broken up with an hour ride in the middle.  For a full ironman, distance training, I'll do about a 90 to 120-minute run, a 60-minute ride and then finish up with another 45 to 60-minute run. The idea is to have that last hour run mimic race feel as much as possible.  I'm running on legs that have been working for over 3 hours. Plus, that hour ride gives me a chance to fuel and hydrate:   during the race, there are aid stations about every mile on the run so you can stay fueled. Rarely during a long run do I fuel that much. So, this workout also allows me to properly fuel my body for that run to the finish.  It's a long, tough day but one that also gives me a lot of confidence.

2.  An over-distance swim.  

Even up to an Ironman distance race, I will do at least one long, over distance swim, not a lot over-distance, just a little. I'll definitely do one or two 4000m open water swim sessions before a full iron-distance race.

3.   An epic ride.  

This is my favourite.  An epic ride can be a big, destination ride or it can just be an accidentally really tough day in the saddle.  You should absolutely try to schedule in an epic destination ride if you can but we don't all have the luxury of time or opportunity.  With  Zwift and other similar online training platforms, it's all a little more accessible than ever so you really have no excuse. As for an extra tough day in the saddle, I'll never specifically plan an extra tough ride on any given day.  However, for most of the races where I've had my best results, there was at least one ride in the build-up to that race that ended up being just that bit harder.  It could be unknown road construction resulting in a detour, adding some extra distance. In our area, it's usually a stupid windy day that mimics just about anything you could find in Kona.  Those days - you'll come across them eventually and accidentally.  You can't plan them but you can try to be aware of them and deal with day's challenges as they roll out. Just like race day, you need to deal with issues as they arise.


So, there you have it - there is no one magic formula, no perfect plan. When you saw the word "ironman" and decided to take up the challenge, you certainly didn't think it was easy and you chose it for that very reason, right?  You got this!

Busting The Myth That "These Are The Best Goggles Ever - You Should Get Them"

Every few days someone somewhere on social media, is asking for recommendations on goggles that literally do not suck.  The responses are inevitably “These are the best because they work for me.”   What works for one person might not work for another so my response is the same:  recommendations from anyone who’s not your identical twin are just as likely to be useless as throwing darts blindfolded:  you might hit on something or you might not.  The only way to tell if goggles are the right fit for you is to try them on.

I sell goggles every day.  Most times, I can find the right goggle for you by just looking at you. I joke that it’s a gift but one that will never make me rich.   But, as long as I can help you find goggles that fit, I’m happy to help.   Since I can’t get to everyone, I’m going to try to walk you through your own perfect goggle fit.   Let’s get started!

 Go Strapless

When you are swimming, the straps only need to be tight enough to gently hold the goggles in place while you are moving through the water.  Test the size and shape of the goggle by trying them strapless, first.  Without using the straps, place the goggles in what feels like a comfortable spot over your eye sockets and apply gentle pressure. If they stick for just a second or longer, that’s a good first sign that they’re a match for the size and shape of your eyes. 

Keep Pushing On

Next, hold the goggles in place a little longer.  Now, you are testing to see if they are a comfortable fit for your eye sockets.  Try to sense any obvious pressure points or uneven pressure.  Anything you sense now will only be magnified the longer you wear them.   Simple enough, right?

Open Water Goggles

Triathletes sometimes say they are looking for open water goggles because, of course, they’ll be swimming in the wild.  Don’t worry about that. Go for best fit over any specific goggle category.  What is an “Open Water Goggle” anyway?  If there really were such a thing, how do we explain decades of open water swimming before this category existed?  Yes, there definitely are some features that could be useful in an open water goggle:

1.       Polarized lenses.  Polarization will help reduce glare off the surface of the water, making sighting a whole lot easier.  If anyone out there remembers the old days of one of the original Penticton Ironman Canada swims which had athletes swimming straight into the sunrise for one leg of that swim would definitely appreciate a polarized lens.

2.       Transition lenses that adjust tint as need with brightness.   There are a few races that start in the dark and finish in the light.   A lens that adapts to light conditions would be really helpful in races like Ironman Arizona, 70.3 Los Cabos and many more.

3.       Wide field of vision.  Goggles with a wide field of vision both top to bottom and around the edges can make sighting for position and direction a lot easier.

4.       Soft gaskets.  Comfort on longer swims would be really nice.

The bottom line on this one is that you really don't need specific 'open water' goggles. Even though there are some features that might be more desirable in open water conditions, you can swim indoors or outdoors in any goggle you like. If it fits, go ahead and use it wherever and whenever you like.

Oval vs Round?

Your eye sockets are either more oval or more rounded. Goggles are likewise varied in shape. Know yourself and select goggles that are a match for your eyes.  If you look at a wall full of goggles, you’ll easily be able to rule out a bunch of them.

The green goggles at the top of the photo are more oval or almond-shaped than the white and blue ones below.

The difference in shape is even more obvious when you look at the goggles from this side.

Size Matters

Goggles, like faces, come in more than one size and, one size most certainly doesn’t fit everyone.  You know whether you have a relatively small or relatively larger face. Other things to consider in terms of sizing when fitting goggles is the distance between your eyes.  Some goggles can accommodate different widths by offering multiple sizes in nose bridge pieces. However, if you are looking at a goggle with a fixed nose bridge, make sure it fits.  There are lots of styles in this group that come in 2 sizes: usual regular and junior or women's.  Don’t pay attention to the description; choose the one that’s the right size for your face.

This is "The One" goggle from Arena.  It comes in two sizes:  regular and 'junior'.  The top, blue one is the junior version and the lower green one is 'The One', the original or regular size.

The junior size measures 4 7/8" across, measuring from the outside edges of the lens.

The regular size measures 5 3/8" across, a full half inch wider.

Anti-fog:  Does It Really Exist or Work?

Anti-fog coating on goggles is delicate and temporary; it might only last for a few weeks.  After that you will have to replenish it using spray, drops or wipes.   Some people spit in their goggles and claim that method works just as well.  It doesn’t but it will get you through the current workout. In fact, spit will just allow excess organic matter to build up on your lenses, eventually making them cloudy or dirty.  Anti-fog wipes are the best way to restore them after that. 

Another home remedy is to use a small amount of dish soap. That will work well enough, just make sure you rinse them really, really well as any leftover soap residue left on the goggle can get in your eyes and it will hurt like a bi#ch.

There are some new goggles coming out that apparently have anti-fog treatment embedded into the lens material.  We’ve sold a few pairs of these but I haven’t had a whole lot of feedback on them but we’re hopeful – this could change everything!

Here are a few anti-fog treatment options for your goggles.

Pre-Race Checklist For Your Next Triathlon

Whether you are an experienced triathlete or just getting started, the first triathlon of the season can be a challenge

• For the triathlete who's been in this game for a while, the first race of the season still requires a change of pace from day to day training.  Yes, you've been through it all before but, if you're anything like me and many of our customers, you might have stored away all your tri gear from previous seasons.  Now, it's time to bring it out and make sure it's all serviceable.   And then, there's always the chance that some of it needs to be replaced so it's best to start getting organized a few days before the race. 
• For the newer triathlete, a checklist can help keep you focused and confident that you've got it all covered.  

There are plenty of resources out there with really, really, ridiculously detailed checklists and we really, really ridiculously don't need to repeat that for you.  The purpose here is to make things simpler for you and get you to the start line with less stress, not more.  So, here it is, just the basics.

Visual or Mental Run-Through:  Do A Step-by-step Virtual Triathlon

A wise person once told me to just keep it simple and visualize the whole race in your head.  Swim, bike and run yourself through it mentally and make note of all the things you used.  If you do that, you really don't need a written checklist - you've already got it.

The Swim

Make sure you know the race - it is either a pool swim or a lake swim.  If it is a lake swim, it is either wetsuit legal or not.  Those factors will determine your needs.  Otherwise, here are the basics that I take to a race:

1. Wetsuit for a wetsuit legal lake, river or ocean swim.
2. Wetsuit anti-chafe lubricant.  This stuff can work to prevent chafing around the back of your neck in a wetsuit swim but you can also use it on the run under your arms or other places you might chafe if needed.
3. Goggles.  And it doesn't hurt to have some anti-fog treatment, just to be on the safe side.
4. Swim cap.  Most races provide you with one, but there are a few that don't. Plus, if it is an open water swim with colder water than you like, you might want to wear an extra swim cap underneath the one provided.  It won't take up much room in your bag.

The Bike

1.   Your bike, obviously.  And your bike should always have a spare tube kit and possibly a small multi-tool ready to go.  You need to be able to be self-sufficient on the bike course. Not all races, especially smaller ones will have technical support on the bike course.

2.   Race belt (because I always put it on after the swim).

3.   Bike shoes.  We've been to more than one race where an announcement was made asking if anyone had spare bike shoes for an athlete who had forgotten theirs.

4.   Helmet.

5.   Pump. You likely don't need one if there is adequate on-site technical support for the race but, again, not all races provide it or they may not have it with sufficient coverage.

The Run

1.   Running shoes and socks if you wear socks for triathlon races.
2.   Hat. I like to wear a run hat to protect face and eyes from the sun but it can also cover up some pretty bad post-swim cap and post-bike helmet hair.  Wearing a run hat won't take you any extra transition time: you can put it on while you head out of T2.

Really, that's all you really, really need in order to race.  OK, you've got this!  You will get here:  

Nutrition

Make sure you know how many calories you need and plan to take in during the race. Then sort out what the source of those calories are going to be and how you are going to access them during the race.  Sometimes, you can live off the land (get by with just what is on the course) but you should always have a plan.  Many smaller races have little if any nutrition or hydration stations on a bike course but will have something on the run.  And you may have your own preferred nutrition and hydration sources that won't be made available to you from race resources.  

Extras

Our list includes just the essentials.  If you've got all this covered, you can race.  You may have additional requirements of your own but the race will still go on. Here are some of my own race essentials over and above the basics:

1.   Sunglasses.  Always!  I never ride without them. They are obviously your friend in sunny conditions but they can also shield you from dust, wind, bugs and rain.

2.   Sunscreen.  This is another "Always" for me.

3.   Transition bag.  It's a nice tidy way to carry all the gear you need without being too bulky and take up too much space. I've seen recommendations that people load all their gear in a big plastic tub and make sure you carry that with you everywhere. Seriously, have you ever tried to manoever your bike and the tub all in one trip?  Some races won't allow the bins into transition so why not keep it clean and simple?  And I've heard quietly that bringing along a big plastic tub quietly screams "Newbie" which is something I'd rather avoid.

4.   Towel or mat to use in transition to delineate your space.  I keep it small and distinctive by using an old towel that was at one time bright an unique.  Just enough room to layout my shoes and maybe  run hat.  Keep it to 2x3 feet, maximum.  At bigger races like an Ironman, you won't keep your gear at your bike so this is one extra that you can skip. Races like that, and local half ironman race, Great White North is one such race), will provide you with bags to put your gear in for each transition.

5.  Post race gear.  Let's face it:  if you've just swam, biked and ran in the same gear, the laundry is the next destination for that kit.  Or, you might have been racing on a cooler day which was just fine until you crossed the finish line. Once you cross the finish line and start to cool down from your epic run, the reality of that cooler weather might send you looking for some layers to throw on.  I like to pack something weather appropriate for post-race, but to get out of sweaty gear and also to get or stay warm.  

Those are the basics. Feel free to add your own essentials and try, at all times, to keep it simple enough that you can still enjoy the whole experience.  Here's the list in a simple image you can keep.