Scared to Go Long?
Moving up to long distance racing is a rite of passage for many triathletes. Long course triathlon is embedded in the minds of many middle aged triathletes who first got exposed to triathlon through watching the yearly replay of the Ironman World Championship on NBC. And when people find out you are a triathlete, more often than not they ask if you have done an Ironman. Of course, doing long course racing is not a requirement to be a triathlete. I know many incredible short course triathletes and have had the privilege of coaching some of them. However, if you are planning on stepping up to long distance racing here are some things to consider.
DIY is not always the best option. Triathlon is still very much a young sport (meaning it hasn’t been around very long compared to basketball, volleyball, running, swimming, etc.) and like many newish activities, there is a very strong DIY attitude. Thankfully that has changed some. When I did my first 70.3 (Rhode Island, baby!) in 2010, the DIY attitude was much more prevalent. I did my own research by listening to free lectures (when podcasting was very young), reading the few blogs available, and looking at whatever triathlon books when my wife and I stopped at Border’s bookstore (RIP). Triathlon coaching was not prevalent where I lived at the time, so I went it alone and made a ton of mistakes especially around pacing, nutrition, and hydration.
Follow the KISSS rule for training. The best training plan for you is the training plan that you can do. Don’t compare your training to that of others. And make sure you communicate your other time and energy commitments (family, work, other hobbies, etc.) with your coach. Keep It Simple, Systematic, and Specific. Your training should reflect what you are able to do time wise (what days of the week can you regularly swim and go long, for example), but it should also be specific to the race you are doing. If you are training for a hilly 70.3 or Full, then by all means hills need to be incorporated into your training on a regular basis. My first 70.3 was a hilly bike and run course, because it took in almost all of Rhode Island! Unfortunately, most of my bike and run workouts were on flat roads.
Use the resources available to you. Long course triathlon is an incredibly rewarding and enjoyable part of the sport. But it can also be expensive. Taking advantage of the coaching, performance testing, swim lessons, coach consults, open water swim workouts, and discounts available to coached athletes, will ultimately save you money compared to the DIY approach that often times leads to injury, illness, and long breaks to allow for full recovery.
Practice mindfulness. Whenever we take on a new challenge, negative self talk always shows up. The voice inside your head is not always right. You are not your emotions or your nervousness. Practicing mindfulness, meditation, and visualization on a regular basis can help calm the nerves and improve your race dramatically.
Hire the best coach you can afford, not the cheapest you can find. The learning curve for 70.3 and Full distance races is quite steep. To achieve your best results, working with the best coach you can afford goes a long way.
I hope you found this article helpful! Email me at jim.rowe@playtri.com if you have any questions. 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.