When I returned from Afghanistan in the late spring of 2008, I’d already planned my summer race season, and I was ready to tear it up.

How quickly I learned that the mental preparation is not the same as physical preparation!

My first ever 70.3, the REV3 Triathlon, was quite a difficult experience. I’d done a lot of talking (much of it to myself) about how I’d nail it, and I did much, much less than that.

Sure, it was my first 70.3, and it was a really tough course, but 7+ hours just isn’t a good finish time, so I was not only devastated, but exhausted.

On the plus side, I used that disappointment to fuel the next 4 months of training, but on the negative side, I was focusing too heavily on the pain and not on the pleasure.

Doing Too Much

I ended up competing in around a dozen races that year, most of which were sprints or olympics. Each race was a new day to PR, and when I didn’t, I’d sign up for another race to try again.

As you can imagine, this led to a bit of burnout, but worse, I wasn’t as rested for Augusta, my final race of the season, as I should’ve been.

I finished Augusta in 5+, which was a huge improvement over the REV3, but by the time I finished, I was so burned out with triathlons, and with disappointment, that I lost the will to race.

Looking back, I realized that had I focused on the reason I started in the first place, which was mastery over my body, not to become the next Kona winner, that I probably would’ve trained and raced smarter.

Remembering Why You Do It

Did I achieve my expectations last year? Well, yes and no.

I reached top 12 in my NCTS age group, and I set several PR’s, but in the end, it cost me my passion to race.

I took this season off to get some things in perspective and to make sure my transition from soldier to entrepreneur would be a clean one, and so far, it has been…which means it’s time to get back into the groove.

But I’ve been out so long that I’m back to square one, which is a tough place to be.

So what’s the lesson here?

Slow is smooth, and smooth is fast…it’s the creed of a combat soldier, and it applies to triathlon in the same way as it does a gunfight.

I got burned out because I took my eyes off the “why,” and started focusing on the glory, and it cost me a full season. Sure, I was going to take it easy this year, but not as easy as I did, and even though I’m getting back into the groove, I’m still further behind that I wanted to be.

So whether you are a new or experienced triathlete, don’t be afraid to take it slow, and more than anything, try to remember why you started in the first place.

Triathlon is not just a sport, but a way of life, so if keeping it in your life means you need to slow down, then so be it.

There are a lot of triathletes that buy every cool piece of gear they see in the magazines. I’m not suggesting you do that. However, there are a few pieces of gear that I think everyone should own, regardless of whether or not they are a serious competitor or a weekend warrior.

1. Triathlon Shoes – You might not know this, but there is a reason that they sell specific triathlon shoes. In terms of training, it doesn’t really matter so much, but when it comes time to work on speedy transitions, having a pair of race ready triathlon shoes can make all the difference. Triathlon shoes go on much more easily than cycling shoes and even have a loop in the heel to help you pull them on quickly. This is essential if you want to try the “flying mount,” which is the process of putting on your shoes (already attached to the bike) while you ride out of T1.
2. Aero Drink – You don’t have to buy the Profile Design Model, but finding an efficient way to drink on the go can help you stay hydrated on the bike without having to leave the aero position or slowing down to grab a bottle. Some deliver water from the lower frame to your position in the form of a tube, while others fit right in between your aerobars. Click the Trisports logo above to get them cheaper than your local LBS.
3. Tire Repair Kit – Most triathletes have one of these, but if you don’t you need to buy one today. A good kit will contain a spare tube, a tire lever/wrench, a patch kit, and a CO2 cartridge with adapter. With these tools, you can change a tube in just a minute or so, which is much quicker than trying to pump with a hand pump or trying to patch a big hole with a small patch kit.

You might think that some of these items are basic, but think of this as a gentle reminder to make sure you have everything you need to train harder and be prepared for emergencies. Down the road, we’ll talk about some more sophisticated gear that can take you to the next level.

Wetsuits are not mandatory (unless stated) and can be rented.

Don’t be intimidated if you show up and are one of only a handful of people without a wetsuit. I made it through 6 triathlons before I bought a wetsuit (including one with water temperature of 65 degrees). Obviously, the colder the water, the more likely you are to want a wetsuit. Most triathlons will have places to rent a wetsuit on site, or through the local triathlon / swimming store. It’s a good idea to plan this ahead if you are without a wetsuit. Costs range from $30 to $50 for the day.

You cannot draft on the bike.

Drafting is a biking term that means to follow someone closely behind in order to remove wind resistance. While it is common practice in cycling, the sport of triathlon, for the most part, does not allow for drafting. Luckily for me, I was slow enough on the bike that I couldn’t keep up to anyone in front of me. Often times, triathlons have people on motorcycles who will flag you for drafting. A typical penalty is to pull over to the side of the road, get off your bike, and lift the bike up above your head. Rarely will someone get disqualified for drafting – although I have seen it happen.

Your legs will feel really weird when you get off the bike and start running.

My first triathlon taught me this lesson quickly. I was very confused as to why my legs were not running at full capacity. I’ve accomplished several triathlons now and this still is something that requires getting used to. The best thing to do (aside from training for this) is to use very short running strides until your legs feel a bit better. This usually takes a few hundred meters and is probably the hardest part of a triathlon.

You need to have your number on the bike.

It is usually required that you wear your race number while you are biking. This helps race officials and / or photographers know who you are during the race. It’s important to make sure your number is tied tight, or pinned well to your shirt – otherwise it will become a major wind resistance factor. Some triathlons will have a special sticker to be placed on your helmet or bike instead of the pinned numbers.

Leave it all on the course.

I remember the last part of my first triathlon. I stopped twice while running and was sore and cramping and just didn’t think I had it in me to finish strong. I was wrong. I regret my last 2 kilometres of that race and spent many days wondering if I could have improved my time. I was questioning myself because I knew I had not run as hard as I could.

Ask questions.

I was very intimidated by triathletes at my first race. They had nicer bikes, wetsuits, special laces for their shoes and tight clothing. I never thought to approach someone and ask them to help me setup my transition area, or where to go to, or what type of drink they used. I had a lot of questions – but failed to ask anyone for help. Through the years as I have grown into the sport, I have learned that for the most part, triathletes LOVE to talk about their sport and to help new people to the sport. Don’t be shy – ask away.

It’s addictive.

Triathlon hooked me almost immediately after I finished my first race. I wanted to start training for the next year’s event as soon as I recovered. 4 years later and I am an active member of a triathlon club, a triathlon blogger, subscribe to magazines, watch triathlons on TV and I train 5 days a week for ironman-level events. Triathlon is fun, healthy and a great way to stay in shape.

1. In every city there is someone that is training more than you are!
2. In every city there is someone training harder than you are!
3. and in every city there is someone training longer than you are. How can you beat them?

Professionals in all walks of life know that having a plan for success is the most important piece to accomplish your goals. Triathlon training is no different.

How can you beat them ?

Here’s how! You develop a plan that takes the time you have to train and turns every minute of it into more effective and efficient training than your opponent can accomplish. You still train long and hard, but you do it with a defined purpose designed to bring the best athlete out of you on race day.

Don’t leave your training up to chance, train with strategy and purpose and you will find that on race day, no one will touch you.

Every Training Plan Includes

1. A nutritional guide for endurance athletes.
2. 3 athletic levels of training per sport (Age Grouper, Elite and Pro Athletes).
3. Triathlon specific Weight training and Core Strength routines for power and muscular endurance.
4. Detailed workout plans each day.
5. 7 training phases to achieve a peak state on race day.

It’s Never Too Late to Plan !!!

1. Accomplish Your Goals! – Don’t let the fear of failing keep you from achieving your dreams!
2. Develop a Professional Mindset – if you want to compete with the professionals, then it is time to start thinking like a professional.
3. Use the Off-Season to Your Advantage! – Many athletes take time off during the offseason when they should be taking advantage of the time to improve. You can use this to your advantage. Check out the 8 Week Off-Season Training Plan.
4. Develop or Buy a Training Plan Now! – Stop guessing! Use a triathlon training plan custom tailored to your specific race distance.

Buy One Of Our Plans

Here at Triathlon Training Guide we’ve partnered up with some of the industries top Triathletes to provide a selection of high quality training plans. Too lazy to develop your own then these might be perfect for you.

• Sprint Triathlon Training Plan
• Olympic Distance Triathlong Training Plan
• Off Season Triathlon Training Plan
• 4 Hours Per Week Training Plan

Other Resources

As well spending some time developing your custom made training plan you may also want to check out the two hour long Triathlon Training DVD by Endurance Nation. This two-hour, information packed presentation will give you the strategic and mental edge you need to be at your best on race day.

Join Endurance Nation co-founders Rich Strauss and Patrick McCrann as they present their renowned Four Keys talk. Honed over the last five years at Ironman Triathlon events across the country, this talk has helped hundreds of athletes get their head screwed on straight before the big day.

Designed specifically not to conflict with any one particular training protocol, the DVD contains three distinct sections: The Four Keys, Race Week, and most importantly, Race Execution. Rich and Patrick walk you through the big picture elements and race day details you need to know.

Endurance Nation is the premier online triathlon community and should be regarded as one of the most complete resources for the endurance athlete. Patrick McCrann and Richard Strauss are ahead of the curve with this online platform and have the sound experience to back it up.

I’ve trained and raced alongside Patrick on many occasions and it’s no longer fun. By applying his own principles, he’s qualified for Hawaii multiple times. He will be tough to beat in October if he keeps following his own program! Endurance Nation.