Top 10 Mistakes

• On: 10/14/2009 14:37:09

First, before the list, let me just say this past weekend was one of the best EVER.  Not only was it an exciting racing weekend between the Hawaii Ironman and the Chicago Marathon, but in between all of that I went to my 20^th HS reunion.  I will not talk about how much I drank and how I went to bed after 4am and was not allowed to drink anymore after 2am from the bartender…NO, I will not…and I have no pictures to prove that but, I do have a picture that is PROOF that I wore a dress.  And, I was even up at 2.30am talking to my Ironman Hawaii athletes (Right Marit?) but told Michelle I had to talk to her later in a text because well, I was drunk.  Oh….bad bad coach.  Hee hee J  Congrats to everyone this weekend!  AMAZING really – and all the PRs in Chicago Marathon too….! AWESOME!

I am 2nd from the right...just in case...:)

 

Anyway, I am in full blown OHMYGOSH this is hard training for 70.3 Florida Worlds.  And, yesterday was my track workout.  The times that were given to me were – well, aggressive.  Coach Dave told me it was time to throw out some shocking times and see how I respond. It was time, he said.  I was so nervous I did not even talk before the workout - !!!  I was trying to “will” myself into believing I could really run that fast.  And, not to make excuses, but it was 32F when I started and 20mph winds, which, sorry is a challenging day.  I have run in worse.  We all have.  But, in mid-October those are rough conditions for the honest and unforgiving track.   Anyway, let’s just say I nearly cried and I DID pee in my shorts (yes, I had shorts on OF COURSE) but I came pretty damn close to nailing the workout – 1 second off a 1600 is close enough for me.  So, take that you damn nasty cold Thanksgiving-like weather.   

Today when I was running on nothing but grass…around and around and around 4-5 huge soccer fields, I put my Ipod on and just relaxed…keep HR in zone 1 and just ran easy.  I never wear my Ipod for hard runs (see my list below) but I do use it for my easy runs and running 6-7 miles around on grass + drills….but, that is when I can think and clear my head.  And, that is when I started to think about the TOP 10 Mistakes Triathletes make…and I started to compile this blog during my run today….around and around in circles on grass….

Top 10 Mistakes Triathletes Make – in no particular order, just how they all came to me during my run today and just off the top of my head….so take them with a grain of salt:

1.)    Following someone else’s plan.  There is a difference between a new triathlete who wants to finish their 1^st Triathlon or marathon – there are plans perfect for them.  THIS is addressed to the athletes who have goals to do X time or place in the top X in their races.  Generic training programs are JUST that – generic.  They are not for you.  IN fact, I have written a TON of them over the years (for specific group stuff) and while the workouts are fine and thought-through they never take into account how each athlete is adapting to the workouts and each athlete’s strengths, etc.  OR there are those athletes who will just “jump in” on their friend’s workouts, spouse’s workouts, dog’s workouts….you get the point.  DO NOT do it…Training for a triathlon is a TON of work…do it right.

2.)    Hard days are not hard enough and  easy days are not easy enough.  THIS was reminded to me this AM when I woke up at 5am to go to the pool.  TODAY is my easy day. I am coming off the hard track w/o yesterday + bike ride….so today is all easy.  I felt it when my alarm went off, but I got to the pool and swam easy. I wanted to race my friend in the next lane, but instead I behaved and did my drills & easy sets this am.  Same with my run today.  I was supposed to do it all on grass.  + Drills.  Ok, I hate run drills.  Just la la la.  BUT I know they are good for me, so I do them when they are on the plan.  I never let my HR out of zone 1.  I wore my Ipod today.  I am a firm believer in that the Ipod needs to be left at home 90% of the time.  The reason?  Most athletes get ‘hooked’ into being pushed hard by their music and beats than their own mental fortitude.  OR they stop listening to their breathing, which is really a key indicator of how hard you are working versus RPE or HR.  So, today, b/c I was crawling out there and just running light, I enjoyed my music.  For anything more than that, I leave the Ipod at home.  And, to continue on the hard/easy theme.  I find that most athletes train in zone 3…that grey zone where they are never working hard enough to get faster but never easy enough to get in the recovery.  So, they may get more fit.  But, they will eventually hit a glass ceiling.  Learn what HARD means…if you have to ask “how hard if very hard” then you do not understand what hard means.  Easy means nearly walking….not really, but zone 1 is there for a reason.  Be good.

3.)    Daily eating habits.  This is different than nutrition on the bike and run and recovery food.  This came up recently when I had a new athlete email me and ask me for help to decide “IF” she could race IM AZ…because she is injured.  This is not an athlete I currently coach, one who was interested in having me help her in 2010.  After many emails back and forth, I finally asked her to send me what she ate for the day….without any warning.  While I was not too surprised at the food diary, I am convinced that a huge chunk of these athlete’s lack of recovery, repetitive injuries and lack of energy….lethargic, tired, crabby, lack of motivation is as simple as:  POOR eating choices.  I mean WHO WHO eats gummy bears for dinner?  That type of shit is nuts.  Of course, you can do whatever you want and eat whatever crap you want, but then please DO NOT have unrealistic goals and expectations.  Eat for fuel.  Eat a well rounded diet.  Seek out help from a RD if you need help. I work with 2-3 excellent RDs that are also accomplished Triathletes (which is think is critical).  Worth every penny.  Disordered eating is common in endurance athletes and even more common is the fact that most people pretend it is not there OR talk themselves into the fact that they eat “normally.”  Normal is all relative…but a key component in a well-rounded, successful athlete.  Eat for performance.  Eat for fuel.  Eat with a purpose.  This is my opinion on the #1 reason women Triathletes struggle.  And, another…do not get into the habit of “rewarding” yourself after a hard workout.  Sure, after big races, of course!  But not all the time every key workout…

4.)    Too many cooks in the Kitchen.  You get faster by training and resting after the training.  Stick to that.  Don’t spend your days and nights over-analyzing everything.  Don’t take advice from 1,000 different athletes and coaches and mentors.  Find a few close people – people you respect and have had success in this sport and latch on to them. Follow them.  Read their stuff.  Ask them questions.  Don’t read 1,000 different blogs and take each person’s words like the gospel.  Everyone has a different opinion on everything – it is OK!  But I think athletes try to take this and that from all the different blogs and articles and this and that….staying on top of the sport is one thing..but too many cooks in the kitchen is not good either .  It is just confusing. 

5.)    HIRE a coach.  Follow the coach’s plan. Do not jerk around with the plan.  It is worth all the money you pay if the coach and plan is good and it works for you.  And, I know people think I say this because I am a coach.  Not at all.  This would be on my list – as it is right now – as an athlete primarily.  I think of all the silly things I would do w/o a coach. I would over-train. I would do dumb races before my “A” races. I would be sick all the time.  I would go to the pool and just go through the motions.  Because really when you call a spade a spade, WHO WHO wants to suffer alone?  If you are accountable to someone…you aim to please that mentor or coach and with that comes smart training and steps to success.  Of course some athletes do not have one on one coaches…but trust me, they have a strong, steady mentor helping them sort through the 3 sports. Remember, this is 3 key sports + mental prep + racing strategy + nutrition + recovery….sure is a lot to think about with everything else we have in our lives.  I would personally never do it any other way.  I come from an athletic background and so much of my molding as an athlete is due to the coaches I have had over the years…good and bad.  And, I 110% trust my coach.  That is critical.

6.)    Do not make excuses.  Just do the work and do it with a smile.  OF COURSE we all “complain” about the weather, the cold, the rain, the early rising weekends…but at the end of the day, the top Triathletes just get the work done.  They do not negotiate with themselves.  They put their heads down, grit their teeth and get the work done.  If anyone were to ask me the difference between the athletes I coach that qualify for Kona and those who don’t (But want to)…this is a critical one.  DO not go thru the motions.  Be present in the workout.  Don’t take the easy way out.  Don’t just do the workout to check it off for the day.  Of course not every day is a good day, but every workout should have a purpose and your goal for that workout is to focus for that short time on that workout.  As Coach Spencer always told me, “Once the flag drops (gun goes off) the bullshit stops.”  I could not agree more.

7.)    Do not have enough respect for the Ironman. Sorry, this pertains to any distance really…but IT TAKES  A VILLAGE to do a Triathlon and do it well.  I think that most triathletes – new and experienced – understand this.  But, do not think that you can just skate by and do the training necessary to do well at the Ironman – even finish the Ironman is a feat in itself.  Most athletes take this very seriously.  But, some do not.  Some do not have the respect for the distance OR they do all the training and never spend any time thinking through the nutrition plan, pacing plan or learn how to change a flat tire – all those little things are critical in the big picture of IM training and racing.  And, please whatever you do, be upfront with your spouse/partner on the time commitment it takes to do the proper training for an IM.  I think expectations need to be set early on or else it is a huge limiter in training and the guilt is not worth it.

8.)    Don’t be a head case.  Athletes really underestimate how important the mental preparation and training is for a Triathlon.  The workouts, the intensity of the workouts, prepping to suffer, prepping to go places physically you never thought possible.  The best triathletes really get this and really are plugged into themselves.  They are plugged into their goals.  They become their goals.  They sacrifice things to get to their goals.  Please, do not be a head case.  Do not overthink everything.  Do not forget how powerful the mind is and how the mind is capable of amazing things.  Train it like you train your body.  And, get out of your own way…do not sabatoge your training.

9.)    Underestimating recovery.  The best athletes train hard but rest harder. Most of you all have heard this before, but very few heed this advice.  AND it is never more clear to me than in October.  After most athlete’s last race of the season, it is time to step back and take a break.  Both physical and mental break time.  NO training, no talking Triathlon…step back.  Do things you are not used to doing. Heal any niggling pains and aches.  BE confident that a few weeks (or more!) off of specific Triathlon training will not yield you pathetic for the next season.  In fact…I find a direct correlation in those who take their games to the next level and those who rest the hardest.  That means NO “I will just go and jog 30 min today.”  That is for the head…do something different – try a new sport!  Go to YOGA…do something different but step away from Triathlon stuff for a bit.  No need to train year-round.   You know why some women are able to come back stronger after babies??  Because #1 they are smarter.  #2 there is never anything more painful than giving birth.  #3 they are masters at Time management. #4 they are forced to rest a bit. #5 they are more balanced in life…  Train hard but rest harder.  And, rest big time.  Your body and mind will thank you on the flip side.

10.)   Do not ignore stretching, injury prevention.  The only way our bodies can tell us “enough is enough” is to manifest itself into PAIN.  A twinge here or there is a sign that the body is under stress.  OF course, we are always under stress, but listen to your body. Guess what?   If it is that bad, it will not magically disappear.  Stretch, core work, strength training, functional lifting…all are so critical. FORM FOCUS drills….these are the things that triathletes tend to skip.  I understand this.  We have X amount of time in the day..and these things are a PIA!  But, icing, massage, recovery socks, etc..are so critical.  Think of it as the whole package….& this is the recovery from the hard training stuff.  And, I probably do not say that this becomes even more and more important as we get older.  Ha, I didn’t think so.  J

Train Safe and Have fun! J