The problem is that if you want to compete in endurance sports, then quantity (or volume) IS quality.  Let’s face it, the basis of our racing is quantity. Heck our sport is used as a punchline when referring to extreme endurance. So let’s split the triathlon up and look at the best in the three individual sports to see how much they train. Then we’ll circle back around to the triathlon sport as a whole.

Swimming – Outside of open water swimming, most of the events in competitive swimming are relatively short compared to the other two sports in triathlons.  Swimming also has an enormous emphasis on technique; something the other two sports don’t really have to worry about. Having said that, because the low impact/ low stress nature of swimming, you will see the highest training volume to racing distance ratios. Just look at Olympians Ryan Lochte, Michael Phelps, and even sprinter Alain Bernard.

Lochte has mention that regular training for him is around 100,000 meters per week. Phelps was training 90,000 meters per week as early as age 11 and well above that now. And Bernard? the 100 meter sprint champion? You got it. 100,000 meters per week for a race that lasts less than 50 seconds.

Cycling – While an incredible amount of volume is done to compete in the sport of cycling, there are usually great distances covered in the races as well. The average pro cyclist spends about 450 to 500 miles per week on the bike. Of course if your name is Lance Armstrong then you would be riding almost that much by the age of 13. Want to make the podium of a major tour? Then find a comfy saddle because you’ll be sitting on it for about 700 miles per week.

Running – fits inbetween swimming and cycling when it comes to the training volume to race distance ratio. The tricky thing with running, moreso than the other two sports, is that training durability is much more of an issue. To put it another way, because of the high impact/ high stress nature of running, large amounts of volume need to be built up very gradually so that you don’t get hurt. Having said all of that though, You would be hard pressed to find a middle distance or distance runner in the elite ranks running less than 100 miles per week. Sort of a training minimum in the world of the elite. Take Deana Kastor, marathon Olympic medalist and American record holder. When asked about her training volume in Track & Field Magazine, she responded, “We haven’t really focused as much on mileage this time around as we have on quality workouts. I was typically getting up to 140 miles per week and keeping it up there for a few weeks in a row in the past. This time, I’ve gone to about a 120 miles and feel great doing it.” Hmmmm….decreasing to a meager 120 miles per week.

Triathlon – While training for 3 sports instead of one can be a complicated task, one thing is consistant with the single event sports. Volume. Triathletes don’t do near the volume that single athletes do in their respective sports, but if you look at the training as a whole, you’ll see that top triathletes put in some very long days in their quest to be the best. Numbers you typically see are 300-400 miles on the bike, 45-60 miles running, and about 20,000+ meters in the pool.

So what is my point? Afterall, you’re not a pro and don’t have the time to spend all day training. While you may not be able to put up the huge numbers the pro’s do, the strategy should be the same. Volume first, intensity second. If you are looking to get better in triathlons, or would like to do well in an Ironman, then volume needs to be far and away your first focus. Are you going to be able to fit in 45 miles of running every week? Maybe not. But if you take a look at your training logs and you find yourself focusing your week around the track workout at the expense of the long run, or trying to fit in weights instead of swimming or cycling, then you’d be wise to reevaluate. Speed workouts are great, just make sure they don’t negatively effect the total volume. If you’re racking up 15 miles of running per week in your preparation for an Ironman, look for ways to get a little more quantity in each week, not for ways to add another speed workout in that 15 miles. No one ever gets to mile 23 of an Ironman run and wish they had done more windsprints.

Which brings me back to my initial thought. When I surf around the internet in the various forums I read a lot of training advice from triathlon coaches of all kinds. The information they offer is often all over the place. Some good, some strange, some dangerous. Many of these coaches have taken a weekend seminar and are now certified experts. Others have grabbed a book or two and after flipping through them consider themselves experienced. If the one’s that you’re looking at claim that you will get more out of short, intense workouts then all that boring volume, then start asking some questions. If they say that they don’t believe in a ‘base’ period (more on the here), you might want to get a second opinion before you open your checkbook.

I was having a conversation with a good friend of mine (and college coach) this past weekend at a championship meet and we got on a very similar discussion. When she goes to swim meets where the athletes are slower/newer, the coaches at those meets have training philosophies that are all over the board. When she goes to a national event where the faster swimmers race, the coaches are extremely similar in how they think. I think you see my point here.

Something to keep in mind the next time you’re shopping for a coach or reading all those opinions on the internet.

Good luck with your training.

This is the time of year in which athletes and non athletes alike take some time to endulge in all the wonderful things that the holidays have to offer. With that brings a bit of guilt, and that rolls right into New Year’s and the infamous New Year’s Resolution. Year in and year out the number one resolution in this country is to workout more or to get in shape/lose weight. For many (including myself), this means committing yourself to an event such as a marathon (or an Ironman).

Gone are the days that you could decide to enter a major endurance event such as a marathon 30 days before the race. Marathons are filling up 6 months to a year out and Ironman races can sell out in as fast as 25 minutes, a full year in advance.

The drop out rate for the very popular marathon training programs are ridiculusly high. People sign up with great intentions, hit the ground running with some big runs early on and then burn out just as fast. The success rate would be much higher if people just approached it differently. They’re trying to eat an elephant in a few bites and we all know that’s not how  it’s done.  If you want to finish a marathon, you need to do it one mile at a time.

Here in the Houston area, where I live, most of the marathon programs start in early to mid July for the Chevron Houston Marathon that takes place in mid January. For the average recreational runner, 6 months is plenty of time to ramp up for a marathon, but many of those signing up are starting from stratch in July. Not a good idea, because you have to start covering some pretty big distances in a hurry, and that can be quite overwhelming.

I would suggest that if you think you want to run a marathon, start the training now, but start in very small doses. The key to success in any endurance event is consistency in your training, not how early you can go big. So, instead of trying to kill the world right away, spend the first few months just getting into a habit. Telling you to get out 3 times a week and run 1-2 miles each time for the first 4 months sounds a lot more palatable than to tell you that in just a few weeks you must be able to run 8 miles.

Same thing goes for intensity. There is no reason in the world that you need to hit the track and do wind sprints or interval work if you are trying to finish your first marathon. No one out there walking/jogging in the final miles on race day is wishing that they had done more speed work instead of endurance work. Plus, the rate of injury goes through the roof when you add intense workouts to your training program.

The same philosophy holds true with any endurance event, not just a marathon. If you decide you want to do the MS150 or local 100 mile bike ride, an adventure race, or the Ironman, take small bites from very early on. Because if you start too big, you are going to start to hate the training and there’s a good chance you won’t even make it to the starting line. What ever ‘mountain’ you decide to to climb, remember that it’s small steady steps that get you to the top, and that, “Joy is found in not finishing an activity, but doing it”.*

Happy Training.

*Author Greg Anderson

I see the base phase of training much different. I think base building is the most important phase for endurance athletes. It is a very focused training period in which you train almost 100% of the time in a very narrow window of aerobic effort. This window doesn’t include easy aerobic training nor does it include anything at anaerobic threshold or above. Basically (outside of warm up and warm down) you keep your effort right at or just below your aerobic threshold(AT). For those who use a heart rate monitor this means constantly keeping your heart rate in a range of 10 bpm where your upper ceiling is your aerobic threshold and you never get to your anaerobic (or lactate) threshold . So lets say your AT is 155bpm, then you want to train between 145-155 for your entire workout. Note: this doesn’t mean that this is your average for the workout, this means that if your heart rate hits 156, you slow down. Likewise, if you heart rate drops to 144 you must pick it up. For those who train without a heart rate monitor, this is roughly your Ironman race pace.

Now some (especially those who love interval training) will disagree, as they don’t want to forego the winter track workouts or swallow their pride and get dropped on rides. Science can probably prove either side of the argument as well, so I usually look to who applies any principal and their results.  If you look at the training of endurance athletes, it’s pretty easy to see that the majority of those who are successful implement a targeted base building phase. Take Mark Allen, the winningest triathlete of all time, who began his career running a mile aerobically at over 7min per mile. Toward the peak of his career he could run a mile at 5:25 without ever going anaerobic. Mike Pigg, another one our sports all time greats, once stayed in his base phase of training until September because of the improvements he was making. Legendary running coach Arthur Lydiard preaches the same, stating that one should train between 70% and 100% of your maximum aerobic effort during this time. Even Chris Carmichael, who coaches Lance Armstrong, talks at great length of the benefits of training just below your lactate threshold to build your aerobic foundation.

Here are just some of the benefits you’ll see by training more specifically during the base phase.

Aerobic economy – 99.9% of our racing is done aerobically which is almost 20 times more efficient at producing energy than anaerobic exercise. Chris Carmichael has said, “Endurance cycling” means any event lasting longer than one minute. Even the kilometer time trial on the track is an endurance event because, although much of the early power is produced anaerobically, the event is won or lost in the last eight seconds as competitors with the best aerobic system slow down less.” Just as the best way to be a better sprinter is to sprint, the best way to improve your aerobic economy/ability is to train aerobically. We as endurance athletes need to increase aerobically produced power. This means burning more fat for our calories and not accumulating lactic acid. The more you train aerobically the greater the recruitment of slowtwitch muscles, the better they become at using fat as a fuel source, the faster you get at the same effort level and the more efficient you become at burning fat for your caloric needs.

Stress acclimation – This applies slightly more to the age-grouper and newer athlete than a seasoned vet, but the base phase is the time to slowly increase the volume and therefore stress levels on the body so that it can adapt and later be able to do high intensity with out becoming overstressed (i.e. injury and or overtraining). Bloodflow really determines the rate of how fast different body parts adapt. Your heart and lungs receive a great deal of blood so the adaptation to stress is relatively quick. Muscles adapt a little slower but still adapt in a timely manner. The limiters are the tendons and ligaments. They receive very little blood flow, so when they are stressed, it can take a while for them to adapt. I that they’re also the most important to get built up for the season because when you overdo it and tendons or ligaments get injured, it takes forever for them to heal. So a long and consistent base phase to build up the tendons/ligaments is important in order to have an injury free season.

Muscle memory – This applies to all sports but more specifically to swimming. Repetition helps the nervous system “remember” specific movements so that those movements require little thought to repeat over time. The base phase offers a time to hone in technique and break bad habits. If you are always adding intensity in your workouts then your body will revert back to previous habits ,or “memories” in order to accomplish a performance goal that you have set for the day. If you remove the high intensity you are able to focus exclusively on the desired technique until it becomes the default habit. This is why stroke drills are never done at a high intensity. Once the season kicks in, you should be able to apply the new and better technique to the high intensity workouts without reverting back when you get fatigued.

Not everyone will agree, but like I stated in the beginning, I look at how the best of the best train, and what themes are recurring among that group. The other side to this coin is enjoyment though. The base phase can be very boring, so if some speed work keeps you interested and motivated, then go out and do it. The need to enjoy the journey can far outweigh the need to follow a strict schedule if you end up losing interest in the sport.