Common Triathlon Mistakes | Triathlon Training Explained


(upbeat instrumental music) – Welcome back to Triathlon
Training Explained, powered by Training Peaks. This week I am literally
explaining training as I tackle some of the more common triathlon training
mistakes that I’m afraid we see all that little bit too often. Now, we are all guilty
of these at some point, even the pros, of occasionally making some fundamental training mistakes, and I do get it. Some of us have come into
this sport having had maybe some level of
experience in one discipline, but the other two, not so much, and they become a little
bit trial and error. So it’s understandable that
we make mistakes there. Now, I’ve witnessed countless
mistakes over the years. I’ve actually made a few myself, so I’ve compiled a list of some
of the more common mistakes and how to avoid them. (upbeat electronic music) Oh, hello, Frasier. No, no, I probably won’t
join you for a swim today. Now, I was thinking of biking. I was probably gonna bike on Monday, bike on Tuesday, bike on Wednesday, probably bike on Thursday
as well, actually. Yeah, might as well on Friday. Yeah, yeah, Saturday and
Sunday as well, yeah. Just bike all week. Now, I bet we all know that someone that just loves to ride their bike but fails to turn up to the swimming pool or lace their running
shoes up quite so often. Or perhaps it’s on one
of the other two instead. Now, I know I don’t need
to explain this to you, but that is not very conducive
to a faster triathlon time. Sure, you might post the
fastest bike split of the day, but are you a cyclist
or are you a triathlete? I do get it. Obviously, if you do
enjoy that discipline more and you find it easier, then
naturally you’re gonna be lured towards that sport more when you do have time to train. But if you can focus a little bit more on your weaknesses, that is
gonna pay absolute dividends come race day, so as a real rough guide, I’d recommend splitting up your total training time per week to 20% on swimming, 50% on cycling and 30% on running. And with that in mind,
the next big mistake that I see more often than any is athletes not progressing their training sensibly, and I have to put my hand up here because I’ve definitely done
this in the past myself. Oh man, so hard today. Maybe try and do a track session and a two-hour run this week having not run for six months
was a very stupid idea. Yup. As triathletes, we are naturally
quite impatient beings. Progressing on training
too quickly is just stupid. We all know that. But so many of us still do it. Now, more often than not, this comes about because we’re not following a
structured training program. So no matter what your standard
is, your level of fitness, I can’t recommend enough trying
to plan out your training so you can follow that
over a set period of time. Or better, get yourself a coach so they can plan that out
more thoroughly for you. Now, in this instance,
I’d also recommend the use of an online training
platform like Training Peak so you can monitor all of
that information within there. And then if you’re using
something like a sports watch or a bike computer, you can
upload all of that information and data to that platform, and you can start to rip that apart. You can start to see how
much of each discipline you’re doing, for instance,
which could be very handy for those athletes who we just discussed that like to favor one
discipline over the other. Now, this is also really useful for those athletes that
think they’re invincible. They never need to recover. Oh, hello, mate, how are you doing? Sorry, hang on one second,
I can’t quite hear you. Let me just get somewhere quiet. Whoa, whoa, whoa, whoa, whoa, sorry, wait. Did I just hear you correctly? Did you just say a rest day? A rest day. What are on Earth are you
taking a rest day for? Now, I’m afraid that is
just complete rubbish. We all need to recover. Even the best athletes in the world will take recovery weeks,
or even complete days off. After all, we all want to progress, and to do that, we need to
allow our bodies time to adapt and absorb all that hard training that we’ve been putting them through. Otherwise, without that, we
can end up over-training, we can end up injured, and
we can even end up ill. Now, I do appreciate not all of us are in the mindset of actually
skipping these recovery days. More often than not, it’s
actually just a mistake. We don’t realize how long it’s been since our last recovery
day within our training. Which shows just how important these online training platforms can be, because with
those, you can just quickly scroll back through, see when
that last recovery day is. You can even see things like your training load, your stress score, and in some cases, your predicted form, and then adapt your training accordingly. Now, I always suggest
trying to plan your training in blocks of three or four weeks where you’ll progress your training, your builds, the intensity,
and/or the volume throughout those three or four weeks. And then you follow that
with a complete day off, and then a recovery week
for the rest of that week. And then after that,
we’ll then start another progressive block of three or four weeks. (upbeat instrumental music) Now we’ve all heard the
phrase, all the gear, no idea. And I actually haven’t got
a problem with these people. If they want to splash their
cash on a sport that they enjoy and things that they
like, then good for them. There are certainly worse things that they can spend their money on. However, if you’re spending your money on these fancy new products in the hope that it’s gonna make you
faster without actually doing any training, or very little training, then you’ve got it all wrong. We all know that era helmets and TT bikes are gonna give us an advantage, but far too many athletes
are focusing on things like aerodynamics before
actually focusing on the basics. So, before you go
burning through your cash in the hope that it’s going
to improve your race time, try putting in some hard training first so that you’ll feel a little bit more satisfied with those purchases. And I know I’m not going to
convert all of you out there because that need for
a nice new shiny bike or some race wheels, it’s just
that little bit too strong. Okay, I can hardly talk on this one. (beep) Okay, next up, the (murmuring). Ready? Let’s go. (beep) Yup, not practicing your transitions. In this instance, I thought
it’d be a great idea to have myself filmed doing my first transition onto a brand new bike. The saddle height was a
bit higher than usual, and yet, I made a right shambles of it. And believe it or not,
people also turn up to races without practicing their transitions too. So whether it is a fly mount, or you’re doing a simple
stop and go transition, it’s really important you
practice before race day. And that includes having
all your kit laid out as you normally would so
you can practice things like putting your helmet on, clipping it up and even unclipping it and putting it back as if you were doing a T2. Running with your bike. Even mounting and dismounting your bike. Now, you can do that, obviously, within something like a brick session, or something I used to like doing was a standalone transition practice session. Now, I would do that actually
at the beginning of my races. And given that, it’d probably
been quite a few months since my last race at
the end of last season. Yeah, so I was gonna
start with the Norseman, and then just two weeks later, I was gonna do a 5K,
try and run a PB there. And then a week or so after that, I’ve got the Ironman 70.3 world champs, and yeah, be cool if I
win my age group there. That’d be really good. And then I was gonna squeeze in another little 70.3 just
a week or two after that. Maybe just a local one. And then a couple weeks after that, I’ve got the Ironman world champs. So, yeah, quite a lot, isn’t it? Now, obviously, I am joking. But it is amazing how often
you hear this kind of stuff. Now, I would never wanna
rain on anyone’s parade, but some people’s plans are
just a little bit overambitious. And that can be their
schedule for the year or what they think they can achieve. Now, there’s no harm in
obviously aiming high. I always do. But be realistic at the same time, because otherwise you’re
just setting yourself up to be disappointed and ultimately maybe falling out of love
with what you’re doing. Now, on the other hand, when
you’re planning your season, try to plan it wisely, because if, say, you’re planning on racing
Olympic distance events for part of the season then
switching to Ironman events, you need to allow adequate
time between that change for that change in training
so that you can prepare fully. And then obviously, think about that recovery time between each event. And then also, it’s worth noting that you can’t peak for the whole season. You can only peak two or three times within the whole season. So again, you need to allow adequate time between each of those that you can recover and then prepare fully. – Yeah, I bet you’ve all been there. Your training is going so well, you can’t possibly miss a session. A cold, a niggle, an injury
can’t get in the way now. And I have definitely fallen foul to this. It’s almost like we’re in denial
that it’s really happening. But the problem is, if we ignore it, we can often make it far, far
worse than it needed to be. So whether it is an injury or an illness, it’s far better if we nip it in the bud sooner rather than later. And more often than not,
you can be back training fully within a couple of days. However, by training through it, well, you’re risking literally limping along, not being able to train to your full, and also prolonging it. Recognize any of those? Well, if you do, please get involved in the comments section below, and maybe even shame one of your mates that perhaps needs to watch this video and get a little bit of advice. Now, if you liked this video today, please hit that thumbs up button, and if you’d like to see
more videos from GTN, you can click on the globe and subscribe. And you can head on over to our shop because we have these brand new hoodies that I am donning today. Now, if you’d like to see
some more videos from us, we have our Unwritten Rules video that you can see just here, and if you’d like to see our
Triathlon Race Mistakes video, then just click down here.

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