Breakthrough Performances
One of the most enjoyable aspects of coaching is seeing a triathlete have a breakthrough performance. Breakthrough performances don’t come easy. They are achieved through hours of dedicated and focused repetition to improve a skill or craft. And oftentimes the breakthrough performance comes when you least expect it; when you are training/racing without the added pressure of a specific outcome goal in mind, but it happens anyway. For triathletes, most breakthrough performances fall into two categories: go faster or go further. To help you reach those breakthrough performances, here are my “Go Faster,” “Go Further,” and “Everything in Between” recommendations.
Go Faster
Better Technique: Form = fast when it comes to endurance sports. So how efficiently you can move in the water, through transition, on the bike, and while running will have a huge impact on how fast you can go. Individual coaching sessions can help point out areas where you are losing time.
1% upgrades: If you already have your race bike, then we start looking at upgrades like race wheels, CeramicSpeed, aero helmets, and a close-fitting kit for the bike. For the run, we start looking at carbon-plated shoes for race day.
Train with Power: A power meter is the most effective tool to get faster on the bike as it gives you a constant measurement when other metrics (heart rate, speed, cadence) can change so drastically depending on environmental factors. Doing targeted power intervals such as 3x10 minutes at 90-100% FTP with 5 minutes recovery in-between helps you become a stronger and faster cyclist.
Go Further
Group Training or 1:1 Coaching: The triathlete who can be self-coached AND train well completely on their own is very rare. We have options to help. We have group training programs for Waco 70.3 and Dallas/Little Elm 70.3, and 1:1 Coaching starting at $150 a month.
Strength Training & Plyometrics: Very simply. You cannot hold your improved technique as you go further if you aren’t strong. And your run, in particular, will falter if you aren’t maintaining lower leg spring stiffness. Commit to full body strength with simple plyometrics like pogos or jump rope 2-3x week. We include this programs in our 1:1 coaching at the Silver level.
Make sure your bike fits perfectly: No matter how fast you are going, 56 or 112 miles is a long time to be on a bike. If your bike doesn’t fit you just right, then you can experience numb feet and hands, get saddle sores, and a stiff neck and shoulders. You’ll also notice a decrease in performance on the run as well as on the bike. A traditional bike fit will get you most of the way there. A Retul fit will get you all the way there. (Just know that bike fits need to be updated regularly.)
Everything in Between
Mindset: Cori Close, the coach for the NCAA DI Women’s Basketball Championship UCLA Bruins, says: “You can never outperform your image.” How you see yourself sets your ceiling on race day and in training. If you want to have a breakthrough performance, then you need to start seeing yourself as being capable of having those breakthrough performances.
Improved recovery: The top-performing age-group triathletes know that recovery is just as, if not more important than, their training. If you are neglecting this, then you won’t have a breakthrough performance.
Consistency: Breakthrough performances take time and effort. For many of us, that means blocking off time on our daily schedule for training and keeping it clear from any and all interruptions.
If you have any questions about anything in this article or want to learn more about our different coaching options, please feel free to contact me at jim.rowe@playtri.com. Happy training and racing!
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 looking to qualify for a World Championship, get on the podium, or set a PR. Learn more about Jim at www.playtri.com/jim-rowe