Why Training Hard Doesn't Guarantee Race Day Results
Let me tell you a bit about an athlete I used to work with, we’ll call him “Joe.” Joe was a triathlete to the core. He had been in the sport for 4 years. He swam, biked, and ran 2-3 times every week year round. He worked hard. In training he could hit his goal power numbers and paces, but when it came to race day he always underperformed. Based on how well his training went, he thought he could easily challenge for the age group podium or at the very least get a top 10, but that rarely was the case. He often felt flat on the run, or had GI issues, or got dropped quickly on the swim, or… you get the idea. “Joe” also had an issue with recurring injuries which were almost cyclical. 3 months of training, 2 months of recovery, 4 months of training, 1 month recovery, 6 months of training, 4 months of recovery.
“Joe” suffered from what happens to a lot of triathletes. They buy into the idea that if they just work harder and do more and weigh less, they will come out on top. Working harder and doing more and under fueling is not the recipe for success, it’s the recipe for overtraining, injury, and burn out.
“Joe” also happens to be me 17 years ago. And I wish I could go back in time and tell myself to cut it out. As a coach and a successful amateur triathlete, I get to do that in some ways, passing on my knowledge from my own failures and being coached by another top notch coach (Head Coach of Playtri, Morgan Hoffman). Here are the things that I would tell my younger self:
Train smarter, not harder. Make sure your easy days are E A S Y. Swim training is focused on good form, speed will follow. This is an aerobic sport so make sure your training is primarily aerobic. Don’t always bike at your goal power or run at your goal pace. Slow it down. And knowing your heart rate zones for the bike and run will help you gauge your effort appropriately.
Focus on the process, not the results. The goal for every race is to follow the race plan as best as you can. If the results come, great! If they don’t, you still got to race which is always fun. When I qualified for IM 70.3 World Championship at IM 70.3 Lubbock in 2022, my goal was to qualify and it was not a fun race. When I qualified for IM World Championship at IM Tulsa in 2023, qualifying was the furthest from my mind. I raced with joy and focus and it was great!
Fail forward and fail fast. Failure will happen. You won’t always reach your goals. Don’t wallow in the failure. Limit all pity parties to 24 hours at most. In training and training races, try new things so that you can either succeed or fail in a safe environment. Always learn from your failures and celebrate your wins, especially the small ones. Failure and how we respond to it, tells us a lot about who we are as individuals and athletes.
YouTube videos only get you so far. The best decision I ever made as a triathlete was to put down the generic training plans and get off YouTube, and work with a coach. I’ve worked with a variety of coaches over the years and I still do. Coaches are there to help you succeed by helping you flatten the learning curve. Whether you have a coach giving you a custom training plan, or teaching you bike mounts, or helping you with your swim stroke, we get just as excited with your success as you do!
I hope you have found this helpful and that you can learn something from my failures and successes. If you have any questions about anything in this article or are interested in learning about different coaching options, please reach out to me at jim.rowe@playtri.com. Happy training and racing this year!
Jim Rowe is a Playtri Level 5 Coach and Coach Education Lead, a USAT LI Certified Coach, an NASM Certified Personal Trainer, and an Ironman and 70.3 World Championship Qualifier who works with adult athletes who are chasing PRs, moving up to long course racing, or want to qualify for a world championship. Learn more about Jim at www.playtri.com/jim-rowe.