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If you’re having a tough time getting faster in triathlon, then, it might be one of these ten reasons that you’re doing your triathlon training wrong.
There are top 10 mistakes triathletes make, which do not allow them to go faster:
Does not practice transition
The first reason that you might not be getting faster is that you don’t practice transitions, transition one and transition two are a couple of perfect places to lose a bunch of time, but you can also gain a bunch of time from it.
The best way to figure out your transitions is to practice them.
Go through a workout where you are specifically just going through your transition one and your transition two as many times as you can until you get comfortable.
As you are going through these transition workouts, mark in your head the order of the things you need to do.
So that when you are in the race, when you get out of the water, or you are about to come off the bike, you are thinking about the steps that you need to take so that you can go through it automatically.
You are going too hard on your recovery days
The second reason that you may not be getting faster is that you are going too hard on recovery days. A lot of your recovery days should be at either fifty to sixty percent of the average volume with just a little bit of speed effort put in, or a long slow workout while focusing on taking it slow.
One year, pro triathlete Linsey Corbin changes coaches that were such a big proponent of long, prolonged recover days, that she was doing eight, nine, and ten-minute miles to recover. That’s like tortoise slow, and she’s a pro.
Sometimes that’s what it takes because you want to stay active, but you don’t want to be taxing yourself on recovery days. Slow it down, folks.
You are not fueling enough
The third reason you might not be getting faster is that you are not fueling yourself properly during your long efforts.
If you are not fueling yourself properly during a long, hard workout, by the time you get past about an hour and a half or two hours, you are not progressing to be nearly as fast as you should be.
Your body needs to learn how to go fast at that one, two, three-hour mark. If you haven’t fueled yourself properly coming into that, by the time you get to that point in the workout, you are going to be so beat down that you can barely move.
If you can’t make that effort in a workout, how are you going to be able to do it in a race? Fuel for your workouts just like you would in a race. It is also an excellent practice to get your stomach used to taking on all those calories during a race.
Your run training is wrong
The fourth reason you might not be getting faster is that you are approaching your run training wrong. For beginners, you might not be doing adequate brick workouts. Settle in a brick workout at least once a week. The run off the bike doesn’t have to be long, and the bike doesn’t have to be intense.
The main focus of this type of workout is just getting your body used to running after the bike. You might be taking too much easy training in no man’s land. Runs done at sixty to sixty-five percent of your maximal effort are suitable for making your heart healthy.
Runs did at eighty to eighty-five percent of your max effort, or higher is good at making you faster. That no man’s land in between about seventy and eighty percent, it doesn’t do both very strong.
That’s a very convenient place to run because it’s a very steady-state run, but it doesn’t do a whole lot for you as athletes. Either push yourself way back and go slower or go faster. In between is not the appropriate place to be.
You are not maintaining your bike
The fifth reason you might not be getting faster is that you’re not maintaining your bike correctly. Just be better for our bikes. A clean bike runs better. Always clean your bike after you race or do a lot of big indoor coaching sessions.
I used to be incredibly guilty of this myself because I was just lazy. If your bike is not sustained well, the gears, the brakes, the cables, nothing is going to move quickly.
There’s going to be extra friction, and that friction is going to cause you to be a lot slower than you oppositely would be.
You are taking for granted the little things
The sixth reason you might not be getting faster is that you’re not doing the little things right.
If you’re not warming up, cooling down, or working out things like niggles as they come up, and you start getting sore, you’re not going to be able to go as hard as you need to in your key workouts.
Beyond that, you might be building up injuries that will knock you on your ass for an extended period. Take care of yourself properly so that you can stay injury free.
You are not consistent
The seventh reason that you might not be getting faster is that you are not consistent enough. Consistency is vital in triathlon. You are better off doing a little bit seven days a week than doing a lot on three days a week.
Your body needs to accumulate a lot of fitness, and that only happens with consistency, never getting too low so you don’t lose fitness on your off days.
The key is to be certain that you are: not overtraining yourself, getting sick and getting knocked out of commission, not injuring yourself and knocking yourself out of commission, or burning yourself out and knocking yourself out of commission.
You are much better off just having a steady, slow build that is consistent, and for months and years, you are guaranteed that you are going to be faster than if you went and killed yourself on just a few days.
Turn off your internal chatter
The eighth reason that you might not be getting faster is that you can’t turn off the internal chatter once you get into a race.
If you’re into a race and the voices in your head are saying stuff like this:
“Hey, superhero, your legs ached;
“Slow down, idiot.”
“Hey, filthy, you’re not good enough to do a triathlon.”
Mental wellness and being able to defeat those voices is a crucial portion of doing well in a race and pushing harder when you need to.
If you attend to those voices during training or during a race, it will be tough to go any faster. Our emotions can easily drag us downward.
You are racing too much
The ninth reason that you might not get faster is that you are racing too much. When you’re preparing out a year, you’ve got to look at the total strength of the races that you do.
If you’re doing sprints and Olympics, you can seemingly do a few more races than people who are doing Ironmans and full marathons.
Your body takes a lot of time to recuperate after a race, so if you’re doing laps back to back-to-back, the weekend after weekend, you’re going to do nothing but knock yourself down.
And that brings us back to the limit of being overtrained, not taking care of yourself, and not being consistent.
You’ve got to develop your program around a suitable amount of racing that your body can manage while still being able to make for the race, but also being able to recover after the race is over.
You are focusing too much on your numbers
The tenth and final reason that you might not be getting faster is that you are spending too much time focusing on your numbers.
If you’re practicing with a heart rate monitor, a GPS watch, a power meter, but you’re not considering how your body feels, you might be lining yourself up for overtraining.
It’s effortless to get SO focused on beating your numbers that you might not listen to your body’s signs and recognize you need to take a rest.
Some days you just can’t put in that sort of effort. If you’re an absolute slave to your numbers, it’s not always a bad thing.
Sometimes, you need to read those numbers to drive yourself past plateaus, but if you’re doing it to the disadvantage of your body and you’re knocking yourself down more than you can manage, you’re not going to be getting very fast.
Use numbers, but at the same time, listen to what your body is showing you.