Sometimes, Less is More

I try to avoid the message boards as I'm not a big fan of smack talk and bravado, but lately, I've been scrolling through the forum on SlowTwitch in order to catch a glimpse at what's going on "out there" in regards to long and short course triathlon training.

Living in Gloucester, MA has plenty of advantages, one of which is that, besides my friend Christina Robeson, who lives right up the street from me (and just narrowly missed breaking the 10 hour barrier at the 2007 Ironman Florida!), there are very few triathletes in my neck of the woods. I enjoy the fact that I'm out here at the very end of the continent, on my own little island, and don't have to face down a slew of tri-geeks every time I hit the roads or pool. I don't think that I could hack living in San Diego or Boulder. The saying "ignorance is bliss" is something that I can definitely relate to. I'm so far removed to what everyone else is doing that I don't spend any time worrying about how my workouts stack up, who looks fitter, etc. I can simply operate freely: Set a goal, design a training plan that will allow me to achieve it, and then get to work.

Last year, I had a couple of key objectives: Break 4 hours for the half I.M. distance and win the overall amateur title at the 70.3 World Championship.

Well, I broke 4 hours twice and did in fact capture the overall amateur title at Clearwater. I accomplished every objective that I set for myself last year, and see no reason why I can't do so again in 2008, although this time, there's only one goal that I'll be chasing: Breaking 3:50 for the half Ironman/70.3 distance.

To date, I've been working 2 jobs while doing my best to effectively prep for long course events. Things are going to get a lot easier come June when I finally end my teaching career and will be free to focus 100% of my efforts upon my coaching business (I'm currently training 30 athletes) and my own training & racing. However, the success that I've experienced athletically despite my juggling act and limited training time has reinforced something that I've always believed to be true about training for triathlon: Sometimes, less is more.

I could ramble on and on about how important it is to find the optimal balance between stress (hard training) and recovery (active or passive) and how this balance, ultimately, will vary from individual to individual. There's no disputing the fact that in order to compete with a high degree of success, you have to consistently get out there and bust your ass week in, week out for months on end. However... when scrolling through the message boards and reading up on what some age group and elite triathletes lay down training wise on a daily/week-to-week basis, I begin to ask myself whether the majority of triathletes out there are in this sport to see how fast they can get or to simply see how much training they can subject their bodies to on a weekly basis.

I look back to the 1996 running of the Hawaii Ironman. On that day, we saw Luc Van Lierde, a man who had never run further than 30k in training or racing, catch uber biker Thomas Hellriegel in the late stages of the marathon. Luc not only won the race that day, but set the new course record (formerly held by the legendary Mark Allen) in his first attempt at the Ironman. Less than 1 year later, he went on to set the "world best" mark for the Ironman distance: 7:50; a mark that still stands to this day. Luc's record at Roth, Germany in 1997 included the fastest swim (44 min) and run (2:36) splits ever recorded.

What impressed me most about Luc Van Lierde was his approach towards training for long course triathlon. In contrast to what athletes like Hellriegel were laying down (i.e. 800 miles per week on the bike + full run and swim loads!!!) his coach, exercise physiologist Jan Olbrect, believed that when it came to training, the goal should be to execute the LEAST amount of training necessary in order to achieve the best possible result on race day.

Genius.

Any moron can go out and hammer themselves into the ground with heavy training volume day in, day out. Do this for a few months on end, taper down for a 3 or 4 weeks, and then presto: As long as you're not overly broken down, injured or sick, you'll cross the finish line and will be able to call yourself an Ironman.

Van Lierde purportedly utilized an Ironman build up that consisted of 20 - 30k swimming, 500k cycling and 90k running each week; totals that are far lower than what most pros, and even some age group triathletes record on a weekly basis when prepping for an Ironman. His total training volume, in hours, was somewhere around 27/week. Key training sessions reflected the exact stress he would subject his body to on race day. All "junk" mileage was removed from the plan. Training intensities were precisely established after blood lactate testing and analysis. His approach was nothing short of perfect.

This scientific/quality over quantity approach to long course training is what initially and continues to inspire me as both coach and athlete. Thanks to the Internet, I've had a chance to compare my own training against that of some of the top pros. Bottom line is that I'm equaling, or out splitting the times being recorded on the bike and run fronts by guys who:

1. Are vastly superior to me, genetically/talent wise


2. Don't have to work/can train all day


3. Train 30 - 50% more than I do
   

I don't live at altitude. I don't have any sponsors paying my way. I don't have the god given talent... But I do have a training plan, and I'm starting to believe that in many ways, it's superior to anything that my competition is following.

We'll see: Less than 4 months until theory and practice collide.

No Thanks

Well, Duathlon Nationals are off the board. After getting all excited about what I figured would have been a perfect early season tune-up event, I just found out that the elite race is draft legal.

No thanks.

Just as well. I could stand to lay down a big block of training that week anyway as it corresponds with my school's April vacation. Maybe I'll head someplace hilly and warm...

Oh Yeah... Now I Remember

Legs are stiff and sore. Energy levels are a bit low. Groggy all morning... Welcome back to the reality of long course prep.

It never gets any easier.

My New Team

A Very Good Problem

The past 2 weeks have been pretty exciting as far as the "business" side of my athletic career is concerned. I've been engaged in an ongoing discussion with the manager of a new professional triathlon team that will most likely make it's debut in 2008. The team will boast an elite crew of no more than 8 long course athletes and is currently in the process of securing a handful of co-sponsors, all of whom are industry leaders.

The problem: This past Thursday I got a call from the manager of yet another team; the (arguably) biggest/most recognized elite tri team in the world. He offered me a spot on their pro squad. The deal includes every piece of gear that you could imagine (free!) + monetary incentive for top performances at the 70.3 and I.M. distances. I'm flattered by the offer and humbled by the caliber of athletes that I'd call my "teammates." The squad is nothing short of world class: Multiple time IronMan champions, national champions, course record holders...

To be honest, I'm still in a state of disbelief. I know that I'm closing in on, and almost ready to start beating, some of the biggest names in the sport, but I don't view myself as anything "special." I know, and am very open about the fact, that I'm not blessed with an extraordinary amount of natural ability. Most of the top Pros out there are genetically gifted and could most likely bounce between running, cycling or any other endurance related sport and experience a high degree of professional athletic success. For me, I have to work my ass off day in, day out and maintain a laser focus in order to compete with these guys. I also have to dig a lot deeper during races, hence my slow recovery times (I'm beat up, mentally and physically, for at least a week after a half IronMan). There's no way in hell that I could ever successfully hit 2 half IronMan races in 2 consecutive weekends the way that someone like Craig Alexander or Chris McCormack can. Bottom line is that I have to pick and choose when I'm going to race, train specifically for the event and then unleash hell on race day in order to have a chance at "pulling it off."

However... it's a great thrill to feel as though all of my hard work and results are finally being recognized by members of the triathlon industry. I can't tell you how much I appreciate the offers that are being extended my way. What a thrill!

So, I have decided to make my decision by this Friday and will announce which team I am signing with at that time. Stay tuned.

In the mean time, we're enjoying yet another snow storm here in Gloucester, MA. No matter, there is work to be done, so looks like I'll be running in a Nor' Easter today.

Right back at it

This'll be week 3 of my first cycle of 2008 base training. Two more weeks of "work" and then I'll back off and unwind the week of Christmas.

It's been cold and icy here in Gloucester so far this December. We've been spoiled the last couple of winters weather wise, so it seems more like January everytime I step out the door.

However... I've been pleasantly surprised by the current level of fitness that I'm bringing into the start of my '08 progression. Although I'm a good 6 - 7 pounds over my in-season race weight, and despite the fact that I took a couple of weeks completely off right after Clearwater, the body is feeling really strong. I'm running a good 10 sec. per mile faster during my 6 mile training runs than I was while in-season, I'm feeling pretty good in the water, and solid on the bike as well. Yes, I'm fresh and well recovered, but what I'm experiencing right now bodes well for next year.

I'm also becoming a little more optimistic about my sciatica. I've been training and racing in pain since the day after the Nutmeg State Half Iron Triathlon back on 9/23. I'm convinced that all of the climbing on that brutal bike course coupled with the fact that I didn't stretch enough post race before driving home for nearly 4 hours led to the flare up that I'm still dealing with nearly 3 months later. I figured that 2 weeks of complete rest would have done the trick, but to be honest, things got MUCH worse during and after the time off. My first run, a short 4 miler 2 weeks ago, had me almost limping and the pain was worse than ever. However, the more I trained (and stretched!) the better things got. The core training that I've been laying down seems to be helping out as well.

Looking ahead, I know that I need to up my game in the water if I want to be competitive as a Pro in 2008. Yes, I can get by on my bike and run and probably still place top 5 overall in most of the 70.3 events that I enter next year, but if I want to find myself on the podium, I need to find another 3+ min. in the water. The bottom line is that a 29 minute 1.2 mile swim means that you're out of contention these days. Swimming has been at the very bottom of my priority list as far as training is concerned, and the fact of the matter is that 6,000 - 10,000 yards (max) of half-assed swimming just ain't going to cut it. I suppose that if you come from a swimming background you can probably get by on this type of volume/frequency(I only swim 3 x per week)but for me, I know that I need to consistently lay down 4 - 5 swim sessions/15,000 - 20,000 yards per week. I hit the pool 4 x last week and already noticed a change. I started holding 15 strokes per link, and my feel for the water was definitely enhanced. I still have A LONG way to go, but I know what I have to do. I would never dream of trying to get by on just 3 run or 3 bike sessions per week, so I'm going to have to suck it up and get my ass to the pool no mater what this winter.

So that's that. A good start. I'm going to send in my application for my Pro Card this week. Thankfully, USAT has increased its standards, big time, for Pro/Elite licensure, but I met all of the new qualifying criteria easily. There's no way in hell that I want to be one of those "Pros" who many of the elite amateurs beat on race day, so you can bet that that little piece of plastic will go a long way in keeping me highly motivated through 2008 and beyond. I just figure that if you're going to do it, you might as well do it right, so I'm going to take this all of the way. No turning back now.

32

Today I turned 32... just a number, but then again, a stark reminder of just how quickly time passes. I'm thankful of the fact that "I'm where I need to be" heading into 2008, and as such, have no problem with the fact that I'm one year older.

31 and 2007 were both great "numbers" but I'm looking forward to finally stepping into the main arena and going toe-to-toe with the guys that I've been reading about for years on end. It's a great feeling to know that I'm approaching the pinnacle of my 25+ year athletic career. Lot's of hard work still ahead, but I wouldn't have it any other way.

A quick shout out to Amanda Russell for the "Happy Birthday" email this morning! Thanks Amanda!!!

This time next year...

If I haven't found the final gear that will ensure success at Clearwater next year (i.e. a sub 3:50 performance on race day), looks like I may be heading west come November 2008, but then again, Florida has treated me pretty well the past couple of years, so maybe it'll be another trip down south...

Given my physiology, I know that IronMan is, unfortunately, the distance that I'll have the most success with. I'm going to have to step up to the plate one of these days. I'll make the call on my end of '08 season plans after Timberman next August.

In the mean time, 4 more days of R&R left before it's time to start slowly building into my 2008 base phase training.

2007 Recap/Looking Forward

This past week has been pretty interesting. After completing what has turned out to be the most successful year of training & racing that I've ever had in my life, after accomplishing every single one of the objectives that I had established for the 2007 season, and after winning an overall amateur world championship title, I've felt pretty "down in the dumps." I'm still trying to make sense of exactly why I'm feeling this way. I suppose that a big part of my post season "let down" stems from the fact that it has become pretty evident that, with the sport of triathlon at least, unless you can climb to the VERY top rung of the competitive latter (i.e. top 3 overall at Hawaii, Clearwater, etc.) life isn't going to change very much, if at all, regardless of the fact that your athletic performances begin elevating you to the national and even world class level. The other issue that I'm facing is this: In order to up my game to the point where I can go 3:45 for the 70.3 distance or sub 8:30 for the IronMan distance, I'm going to have to take a calculated risk, leave a job that I love (teaching physical education and health at Manchester-Essex Middle/High School) and train even harder than before. If I were 24 or 25, I'd jump at the opportunity that I have in front of me, but with my 32nd birthday just 12 days away, stepping out of my financial comfort zone to chase a dream is a little disconcerting.

However... I draw strength from the fact that I have accomplished everything that I set out to do to date:

At the end of 2001, I decided to launch my own coaching/training business. I dreamt of the day when the first thing that I'd do in the morning would be to get up, grab a cup of coffee, turn on the CPU and then start responding to athlete emails and writing up training schedules. Although many questioned if I'd be able to make a career out of online/consultation based coaching, here I am, six years later, with over 30 clients and a burning passion to help my fellow athletes achieve their personal goals. It's a dream come true. To me, it's hard to even consider coaching "work." I live and breath athletic preparation, and love the challenge of coming up with, and helping someone execute a training progression that will help them to get from point A to point B in the least amount of time possible. Although coaching is in fact my first and foremost source of income, teaching physical education and health has allowed me to take a somewhat lax approach towards the business/financial side of my operation. Heading into 2008, it's game on once I leave my teaching gig and I'm going to have to approach the financial side of my business practices with a much more serious attitude if I want to stay afloat financially.

Athletically, I knocked off every objective I had for the 2007 season. I'm a bit embarrassed to admit that this is the first time in my life that I've ever strung 2 years of consistent training together as a multisport athlete. I began competitive running at the age of 7 and experienced quite a bit of regional and national level success as a Jr. Olympic runner. I placed 7th in the nation in the 1 mile as a 13 year old (running a 4:52 that year) attended the Hershey Track & Field National Championships (an all expense paid trip by Hershey!!!), won many regional x-c and T&F titles, etc. However... Once I hit my sophomore year in High School, I began resting on my laurels. Ten - twenty miles of running per week just didn't seem to "cut it" for some reason (I wonder why?!) and my performances plateaued. Although infrequent bouts of intensive training throughout High School did result in what my x-c coach, the notorious Dave Dunsky, called a few "flashes of brilliance" (top 10 overall DI x-c state championship, 1:58 half mile PR, 4:27 1 mile PR) I left High School feeling as though I probably didn't have what it took to be an elite level runner. This lack of confidence stuck with me right into college where I ran a few seasons of track and x-c at Umass Amherst when I wasn't too busy coaching the local middle school cross country team or racing bikes for the Umass cycling club (a new found passion!). In retrospect, I should have realized that running a 4:20 mile or 8:45 3k on only 4 - 6 weeks of intensive training did in fact mean that I was blessed with some natural ability, but I never had the external or internal sources of motivation to inspire me to embrace this realization.

My lack of confidence continued to rear its ugly head right up through my mid to late 20s. My multisport results were all over the map after college; I'd struggle in a local sprint and then shock a stacked New England field by winning a half I.M. in 4:05. Bottom line is that I didn't have a clue when it came to training. I was desperately in need of some help here, but the $600 per month that the top regional coach informed me that he charged for his services was something that I couldn't even come close to being able to afford (I keep this in mind when young, talented athletes approach me for help with their training these days).

Fed up and burned out by one failure after another, I quit triathlon in my mid 20s. The time away from the sport had inspired me to research training practices, experiment with training protocols and theory, attend a number of training related courses/certification programs, and learn from the results that my early client base began turning in. Watching guys like Phil Wong rise through the ranks and begin winning major cycling events under my tutelage gave me a sense of confidence in my abilities as a trainer. It was a great thrill to watch my athletes ripping it up, and with each victory and personal PR, I became more inspired and confident.

Soon-there-after I began running again, not on a very serious level, but with the intent of running a marathon or 2 in a respectable time. Clipping off a 2:35 at the 2005 Cape Cod marathon on only 40 - 60 miles per week of running got me to thinking about the possibility of returning to triathlon in 2006.

And then it happened: I'll never forget the time that Michelle and I were out for a walk and bumped into one of my young triathletes, Liam O'Connell. Liam was completely engrossed in his new found triathlon career and very excited about his race and training exploits. Although I was happy for him, I felt as though I was personally stuck on the sidelines while everyone else was out on the field and part of the action. To be honest, I grew very angry, and vowed to Michelle that I would return to triathlon and fully commit myself to doing it "right" this time around.

So... here I am, 2 years later: Amateur 70.3 world champ and soon to be Pro/Elite triathlete. I've had a good run, but am in no way completely satisfied. I'm making up for lost time and know that I'm in my prime as an endurance athlete. This is it. No time to waste. No time to second guess my abilities or my direction. I know that I have 5 to 6 years, max, to cap what I started a quarter of a century ago and am willing to take a calculated risk and go for broke in order to see just how far I can go as an athlete. I have no plans to continue on with competitive athletics once my run as a Pro triathlete is up, as I'm looking forward to pursuing other interests such as rock-climbing, hiking and camping and travel some day. But for now, it's on: Full time long course focus. My long term objectives: Top 10 overall finishes at the Hawaii IronMan and 70.3 World Championships.

The following T.S. Eliot quote sums up my feeling on what it'll take for me to have a shot at truly realizing just how far I can go as a triathlete:

"Only those who risk going too far can possibly find out how far they can go."

Words to remember when times get tough and I begin questioning my decision to go for broke...

Happy holidays everyone!

Janda