Nothing can be more frustrating than feeling like you have reached a plateau in performance. After all, the hours upon hours, weeks and months you have spent busting your tail should result in better race times. Right? Unfortunately, that's not always the case. To get over the performance hump, consider a systematic approach to evaluating and modifying--if needed--your training regimen.
Keep Records
Although many sources exist for obtaining training information, you have to adapt every piece of information to fit your needs. One major step in "individualizing" your training is to begin--if you're not already doing so--keeping meticulous records of what's actually being done in your training.
Lynda Wallenfels, a former professional triathlete, recommends keeping a journal to help analyze trends, benchmarks and specific records of workouts. Having written or digital records will help you more efficiently recognize any possible holes in your routines and provide motivation to improve.
Volume and Intensity
Learning to balance quantity of training--the volume--with how hard you will train--the intensity--can be a tricky affair. The "more-is-better" philosophy as well as large amounts of high intensity training can have negative effects on the body's capacity to adapt to training, according to researchers Jack Wilmore and David Costill. Using your training journal, you should be able to identify the efficacy of your training volumes and intensities and gauge that against your race-day demands.
Rest
The importance of rest cannot be underestimated. Planned rest obtained through adequate time between workouts and adequate sleep should be a staple of your training program. Joe Friel, author of "The Triathlete's Training Bible" suggests training hard for two to three weeks at a time followed by one week of rest. Depending on your experience and goals, a training week may include six to seven days of workouts with sometimes two workouts in one day.
Tools
At some point during the triathlon season, ask yourself if you're adequately using or have the right tools to be successful. Multiple training tools can be utilized to make training more effective--such as heart-rate monitors, power meters, computer programs to upload personal data, bike computers and hydration systems. Don't feel like you have to take out a loan to obtain all these gadgets. However, basic tools such as a heart-rate monitor can be purchased for cheap and will go a long way in helping you monitor your intensity and volume of training.
Upgrading Equipment
There is no doubt certain products can do as advertised--improve aerodynamics, decrease body temperature, decrease weight and ultimately, race times. However, before purchasing $2,000 wheels or a $500 wetsuit, recognize that without adequate training the equipment becomes worthless in terms of improving performance. In other words, upgrade equipment only as an enhancement tool to training, not a supplement.
References
- "The Triathlete's Guide to Bike Training"; Lynda Wallenfels; 2004
- "Physiology of Sport and Exercise"; Jack H. Wilmore, David L. Costill; 2004
- "The Triathletes Training Bible"; Joe Friel; 2004
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