Bilateral breathing - essential to powerful swimming

Single sided breathing is one of the biggest mistakes triathletes make when learning to swim. It’s easy to understand as one is just trying to make it from one end of the pool to the other! However, there are multiple reasons why learning bilateral breathing will make you a faster swimmer.

The biggest issue with single side breathing is that it often leads to one side being weaker than the other which creates a host of issues. We often see the following:
A) An imbalance in the rotation of the stroke where you rotate fine to one side but then swim very flat on the other making it difficult for your recovering arm to both finish the stroke and clear the surface on recovery.
B) Increased drag on the arm that is supposed to be out front during the breath cycle. When you are breathing, you are solely focused on breathing and rarely thinking about your supporting arm which then commonly drops very deep before catching. This creates increased frontal drag and voids your opportunity to have a great catch.
C) It creates an imbalance of strength that limits your ability to create propulsion and balance. Increasing propulsion is essential if you want to become a faster swimmer. If you breathe every 2 strokes then 50% of your strokes are limited!

So what is bilateral breathing? It’s breathing to both sides, both right and left, most commonly in a pattern of every 3 strokes (counting each hand entry). If this is difficult, you can also try a 3-2-3-2 pattern so you are breathing more often.

Benefits to bilateral breathing in the pool:
1) It helps create a balanced stroke with symmetrical technique, equal body roll, and power production that is equivalent on both sides.
2) You are able to watch your stroke underwater better if you aren’t breathing every stroke. If you breathe to the right every 2 strokes, you never get to watch what your left arm is doing under the water.
3) It helps keep your body more streamlined and balanced on the surface, preventing inefficiencies such as crossing your midline at any stage of your stroke, leg splay with a scissor kick, and laterally flexing your abdomen (weaving like a snake).

Benefits to bilateral breathing in the open water:
a) A more balanced stroke is more likely to track straighter from buoy to buoy (when you no longer have a black line to follow).
b) In wavy conditions, you need to be able to breathe away from a wave so you aren’t taking in water every time you try to breathe. If you are proficient at breathing to both sides, you can select to dominantly breathe to either side during open water.
c) It helps with sighting and navigating both the course and people around you as you are more aware of your surroundings.

If you aren’t currently bilateral breathing for the majority of your pool swimming, it’s time to make a change. Focus on implementing this into your swim routine and after 4 weeks of consistent work, you’ll be well on your way to a more efficient and powerful stroke.

How to Fuel Training for Ironman & 70.3

Most triathletes don’t train too hard — they train underfueled, and it quietly limits performance, recovery, and long-term consistency. If you want better workouts and fewer bad days stacked together, fueling during training matters just as much as fueling on race day. Proper Ironman and 70.3 fueling supports quality sessions, steadier energy, and faster recovery between workouts.

How to Determine How Much to Fuel During Training

Training nutrition should be based on the goal and intensity of the session, not just whether you’re swimming, biking, or running. A simple way to think about endurance fueling is by training zones.

Zone 1 sessions require minimal fueling.

Zone 2 sessions benefit from moderate fueling.

Zone 3–4 sessions require carbohydrates to maintain output and adaptation.

This approach applies year-round for both Ironman and 70.3 athletes and helps avoid the common trap of underfueling harder days.

Swim Training Fueling

Most recovery or easy swim sessions do not require carbohydrates during the workout. However, key swim workouts — especially longer or higher-intensity sets — benefit from 20–40 grams of carbs per hour. Sports drinks like Raw Endurance or Tailwind work well because they provide both carbohydrates and electrolytes without stomach stress. Consuming 12–24 ounces of fluid per hour with 200–400 mg of sodium helps support hydration and energy, especially during double training days. Repeatedly underfueling swim sessions can quietly accumulate fatigue over time.

Bike Training Fueling (Most Important)

Bike training is where Ironman fueling has the biggest impact and where mistakes are easiest to fix. Carbohydrate intake should match intensity:

Zone 1: 25–30 g carbs/hr

Zone 2: 50–60 g carbs/hr

Zone 3–4: 60–90 g carbs/hr

Not every ride needs to mimic race-day nutrition, but harder and longer sessions require consistent carb intake to maintain power and improve durability. Aim for 16–24 ounces of fluid per hour with 400–600 mg of sodium to support endurance performance. The bike is the best place to practice fueling strategies safely and effectively.

Run Training Fueling

Easy runs generally do not require carbohydrates, but long runs and quality sessions benefit from 20–60 grams of carbs per hour. Because digestion is harder while running, small and frequent doses work best, using simple carbs that you tolerate well. Consuming 8–16 ounces of fluid per hour with 200–400 mg of sodium helps maintain energy and limit late-run fatigue. Most long runs are ruined by underfueling, not poor fitness, and many athletes fail to support run training adequately.

The Key to Consistency

Better fueling leads to better workouts, and better workouts lead to better recovery. You don’t need to overfuel every session, but you cannot consistently underfuel and expect progress in Ironman or 70.3 training. Fuel the work required, support adaptation, and consistency will follow.

How Many Carbs Per Hour Do You Need for an Ironman?

If you’ve ever faded late in an Ironman, there’s a good chance fueling was the reason. Your body can only store a limited amount of carbohydrate, and once it’s gone, no amount of fitness will save the day. Ironman fueling is about keeping energy steady for hours, not just surviving the early miles.

How Many Carbs Per Hour during the IRONMAN Bike?

For most athletes, the ideal target is 80–100 grams of carbs per hour, especially during the bike leg. The Ironman bike is the best time to fuel because intensity is controlled and digestion is easier. Lighter or less experienced athletes may start closer to 80 grams, while trained athletes can often handle 100 grams or more. Dialing in carbs per hour on the bike is one of the biggest performance gains in long-course racing.

How Many Carbs Per Hour during the IRONMAN Run?

During the Ironman run, carb intake should be simple, consistent, and realistic. Most athletes do best aiming for 50–80 grams of carbs per hour, depending on body size, race intensity, and how well they fueled on the bike. Unlike the bike, digestion is harder while running, so liquid carbs, gels, or small frequent sips at aid stations tend to work best. The goal isn’t to “catch up” on calories, but to maintain blood sugar and slow fatigue as glycogen runs low. Athletes who start fueling early on the run and keep intake steady are far more likely to hold pace and avoid the late-race fade that defines so many Ironman marathons.

It’s important to understand that endurance fueling is trainable. You shouldn’t wait until race day to test Ironman bike nutrition. Use long rides to practice your intake, monitor stomach comfort, and see how your energy holds late in the session. Many athletes do better using multiple carb sources to improve absorption and reduce gut issues.

Finally, proper Ironman fueling isn’t just about the bike, it’s about protecting the run. Athletes who under-fuel early often pay for it in the final miles, even with conservative pacing. Start simple, fuel consistently, and build your carb intake gradually in training. When carbs per hour are right, Ironman racing becomes far more controlled and predictable.

Top Recommendations for Carb Fueling

1) Raw Endurance (3-4 Scoops per hour)

2) Tailwind (3-4 Scoops per hour)

4) First Endurance Regular Mix (great electrolyte count)

If you are interested in coaching for triathlon, cycling, and or running. Take a look at our coaching packages. Even if you don’t live in Madison, we coach athletes all over the nation! Click HERE for more information!

IRONMAN Wisconsin Training Phases: Phase 2 – The Speed Phase

Looking at Doing IRONMAN and 70.3 Wisconsin in 2026? Join our ANNUAL Simulation Training Day on Saturday August 15th!

If you are training for IRONMAN Wisconsin or a late-summer IRONMAN or 70.3, this post is for you.

This article is part of a larger IRONMAN Wisconsin training phases series designed to help athletes understand what to train, when to train it, and why it matters. Too many athletes start the season and jump straight to endurance work and miss the phases that actually drive performance. Phase 2 is one of the most misunderstood and one of the most valuable for being strong and faster on race day.

Here at Madison Multisport, we have coached countless athletes at IRONMAN Wisconsin and 70.3 and have seen it all.

Overview: The IRONMAN Wisconsin Training Phases

Effective IRONMAN and 70.3 preparation follows clear phases, each with a distinct purpose:

• Phase 1 – Foundation & Limiters: Technique, mobility, injury resilience, and efficiency

• Phase 2 – Speed: VO₂ max, neuromuscular work, and top-end development

• Phase 3 – Strength: Sustained power, threshold durability, muscular endurance

• Phase 4 – Endurance & Specificity: Race-pace execution and fatigue resistance

Each phase builds on the previous one. Skip a phase, and you limit what you can gain later.

This post focuses on Phase 2: The Speed Phase for IRONMAN Wisconsin training.

Phase 1 is your FOUNDATION! Identify your limiters NOW before you load.

As athletes begin their IRONMAN Wisconsin build, Phase 1 is about identifying and addressing limiters.

• Need to improve your swim stroke? A 1:1 session with a local coach goes a long way.

• Uncomfortable or inefficient on the bike? A proper bike fit is non-negotiable.

• Injury-prone as a runner? Working with a PT to clean up movement patterns pays dividends later.

Phase 1 prepares your body to handle the upcoming training. Without it, Phase 2 becomes risky instead of productive.

If you experience pain with cycling now, why would you wait till later when you’re training more?

If you are looking for a 1:1 Swim Consultation, contact us HERE! We do our sessions at the YMCA West!

Phase 2: The Speed Phase for IRONMAN & 70.3 Athletes

Phase 2 is where raw speed is developed before training becomes heavier, longer, and more race-specific.

This phase is especially critical for IRONMAN Wisconsin athletes, where strong bike power and run speed matter more than pure volume.

Who This Phase Is For

We typically see two types of athletes entering Phase 2:

Athlete 1: New to the distance, focused on finishing and having a consistent day.

Athlete 2: An experienced IRONMAN or 70.3 athlete looking to improve performance.

Athlete 1 often undervalues this phase and becomes overly focused on “covering the distance.” They train too easy year-round and never fully develop their swim, bike, and run capacities. These athletes want to RUSH through this phase so they can get to more volume. HUGE MISTAKE.

Athlete 2 usually enters the season highly motivated. This is where we place heavy emphasis on Phases 1–3, because this is where the biggest improvements in speed are made — speed that later transfers into strength and endurance as the season progresses. This athlete commonly wants to do MORE of this block as they know the benefits they receive from it.

How Long Should the IRONMAN Speed Phase Last?

Phase 2 typically lasts 8–12 weeks.

This allows for:

• Two 3-week build cycles with 1 week recovery

For most IRONMAN Wisconsin athletes, Phase 2 fits best in late winter to early spring, before longer race-specific work begins.

Intensity Focus: VO₂ Max Training for IRONMAN

The primary intensity target in Phase 2 is Zone 5 / VO₂ Max.

• Swim: Faster than CSS / threshold pace

• Bike: Zone 5 (VO₂ Max power)

• Run: 5K pace and faster

The goal is not fatigue accumulation. The goal is expanding your top-end ceiling so later phases have more room to grow.

Here in Madison, we commonly use HILL Repeats for running to get in our Vo2 Max efforts. You get a HIGHER muscle recruitment and a lower velocity, keeping injury potenial lower.

How Many Hard Workouts Per Week in IRONMAN Speed Training?

This is one of the most important concepts in Phase 2.

Phase 2 works best using a polarized training model:

• 80–90% easy (Zones 1–2)

• 10–20% hard (Zone 5)

In practice, this usually means:

• One key hard session per discipline per week

• All other sessions intentionally easy around 50% FTP or Slower than Marathon Pace

Easy workouts must stay easy. Turning supplemental sessions into moderate sessions only increases fatigue and reduces improvement

Golden Rule in Training. PLEASE REMEMBER THIS

You have to have a next step. If you exhaust your options too early, then you will plateau. You won’t get better. So early season, you should feel like you can always do more. If you exhaust volume and endurance too early, than you have no where to grow. You can only do so much training in certain areas before you plateau or burn out.

Key Phase 2 Workout Examples

Below are example main sets only.

Key Swim Speed Set (VO₂ / Faster than CSS)

• 16×25 @ :10 rest (3 FAST/ 1 easy)

• 50 easy @ 1:00

• 12×25 @ :10 rest (3 FAST/ 1 easy)

• 50 easy @ 1:00

• 8×25 @ :10 rest (3 FAST / 1 easy)

• 50 easy @ 1:00

Key Bike VO₂ Max Workout

• 5×1:00 @ 105% FTP / 1:00 easy

• 3:00 Zone 1

• 5×1:00 @ 110% FTP / 1:00 easy

• 2:00 Zone 1

• 5×1:00 @ 115% FTP / 1:00 easy

Key Run Speed Workout

• 2×3:00 @ 10 sec/mile faster than 5K pace / 3:00 easy

• 2×2:00 @ 10 sec/mile faster than 5K pace / 2:00 easy

• 2×1:00 @ 10 sec/mile faster than 5K pace / 1:00 easy

Alternative Hill Workout!

• 2x1min @ 4% Incline R:1min walk (5k Effort)

• 2x1min @ 5% Incline R:1min walk (5k Effort)

• 2x1min @ 6% Incline R:1min walk (5k Effort)

Common Mistakes During the Speed Phase

• Training too hard on easy days

• Adding extra intensity “just because”

• Extending intervals too long

• Carrying fatigue week to week

• Rushing through Phase 2 out of insecurity to do more volume too early

What Comes Next: Phase 3 – Strength for IRONMAN Wisconsin

Once Phase 2 is completed, training shifts toward strength and durability, where speed is extended into longer, more demanding efforts.

Phase 3 is where IRONMAN Wisconsin athletes begin converting speed into race-day performance.

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If you are interested in coaching for triathlon, cycling, and or running. Take a look at our coaching packages. Even if you don’t live in Madison, we coach athletes all over the nation! Click HERE for more information!

Goal Setting for Success

Off-Season Goal Setting: Short-Term Wins = Long-Term Sucess

The off-season is the most under appreciated part of a triathlete’s yearly training cycle. It’s when you step back, assess where you are, and set realistic but exciting targets for where you want to go. Without clear goals, it’s easy to lose direction, especially once winter rolls in and training becomes more isolated. Goals too easy, you get bored. Goals too hard, you get discouraged.

Why Set Goals in the Off-Season?

In the October-December months, your race-specific fitness fades, but the off-season is where we can address weaknesses, establish sustainable daily habits, and build physically and mental durability. It’s important to understand that setting data driven goals provides:

• CLEAR Direction

• Motivation during colder months

• A measurable way to track progress

• Accountability when training gets quiet

Whether you’re chasing a podium or looking to level up year-over-year, measurable goals is key. When you base your progress off of feeling, you get inconsistent and insecure if progress is really happening.

Short-Term Goals: Win the NOW

Short-term goals are typically 4-12 weeks. They give you immediate structure when racing is far off and help you build toward your long-term vision.

Below are examples of worthwhile, actionable short-term goals.

1. Performance Benchmarks

These goals target pace, power, or swim thresholds.

Examples:

• Test your running fitness with an 400m, 800m, or 1 Mile repeat tests. Use that to set a realistic short-term run goal (ex: dropping 5K pace by 10–15 seconds).

• Bike: Track threshold watts (FTP) or 5min Max Power (Vo2 Max).

• Swim: Measure CSS (critical swim speed) with a 200/400 or 1000 test.

These markers help determine where you stand — and give you concrete numbers to improve before race-specific training begins.

2. Training Volume Targets

A simple and effective way to build consistent momentum is by creating process-based goals:

• Run: Hit 30 miles per week

• Swim: Reach consistent weekly yardage

• Bike: 8 hours per week

These goals reinforce consistency and durability without focusing on high intensity. They’re especially helpful when time or motivation fluctuates in winter.

Example from my own training this winter for my Spring IRONMAN:

“One of my goals is to consistently run 30 miles per week, and keep all my easy runs at 8:00 pace or slower to stay healthy.”

3. Training Style / Structure

Sometimes the goal isn’t just the volume — it’s how you approach training.

Examples:

• Block periodization

• Returning to technique work

• Improving strength through weight training

Having structure gives you something predictable to anchor your weeks.

For example:

“One of my goals is a bi-weekly swim-strength workout where I swim a straight 1500 with buoy + paddles. I time this effort and aim to improve every two weeks to chart progress”

Another:

“I’m committed to 2× weekly strength sessions to stay durable and improve economy. I do these directly after my two hard bike workouts and aim to complete them under 30 minutes”

These aren’t glamorous, but gains come from doing the quiet work consistently.

4. Social & Environmental Goals

When winter hits, training can get lonely and motivation tends to dip. Setting social goals keeps it fun and accountable.

Ideas:

• Find a local running group to meet 1–2× per week

• Join indoor cycling group rides or online races (Zwift or TP Virtual)

When the racing scene environment fades, be intentional about building one.

Long-Term Goals: Build Toward Your Dream Outcomes

Long-term goals connect where you are today to where you want to be next summer. They drive the direction of your short-term focus.

1. Performance Metrics

Think of these as your goal performance standards:

• CSS Swim Pace (1500 swim pace)

• 20min Power and and/or 2 Hour Power

• Desired 5K and/or HM pace

Even if the numbers seem far away, they help guide short-term decision making. For example, wanting to improve your FTP from 200 to 230 may determine that this winter you should emphasize Vo2 Max intensity rather than only Z2 and Z3 intervals.

2. Race-Specific Performance

Define what you want to achieve at your goal race:

• “I want to swim X pace, bike X mph/ at X W/kg, and run X per mile.”

• “I want to podium or finish in the top 3 in my age group.”

This gives you a framework to reverse-engineer your future training.

Benchmark Against Competition

Research:

• What are the top 3 athletes in your AG doing?

• What splits did they hit last year?

• How close are you?

Then ask:

“What % improvement do I need to get there?”

If you need a 5–7% Bike FTP increase to bridge the gap, now you know the off-season must include structured bike development. If you already bike within 2-3 minutes, focus more on running this winter to bring that gap.

3. Limiter Identification

All long-term performance comes down to identifying your biggest areas of improvement.

Ask:

• Where am I weakest?

• How do i continue to train and enjoy this sport?

• What’s holding me back the most?

• What are the most efficient gains I can make?

Maybe:

• Your bike power is strong, but you’re losing time in open-water swim confidence.

• Will joining a group improve my long term enjoyment?

• Your 5K pace is great, but durability is low and you fade late in the run.

• You’re aerobically strong but lack mobility, resulting in injury cycles.

Your long-term goals should directly reflect how you’ll attack these limiters with intention.

Bringing It All Together

Your off-season training shouldn’t be random. Pair short-term wins with long-term vision.

Short-Term builds the foundation of a great racing season.

• Weekly volume targets

• Technique & strength focus

• Social structure

• Clear testing & benchmarking every 4-8 weeks

Long-Term Goals provides the foundation of whats to come

• Define performance goals

• Break down GOAL race-day paces

• Identify limiters and reverse-engineer

If you align your day-to-day choices with your future ambitions, you’ll build the most important thing an athlete can have which is momentum.

Now is the time to lay your groundwork.
Set your goals. Chase them consistently.
Next season starts today.

If you are interested in coaching for triathlon, cycling, and or running. Take a look at our coaching packages. Even if you don’t live in Madison, we coach athletes all over the nation! Click HERE for more information!

How to Become a Better Cyclist

Becoming a stronger cyclist is one of the best ways to achieve a faster overall time and a better run off the bike.

Because cycling makes up such a large portion of a triathlon, it’s important to focus on developing your cycling fitness.

There are many factors that make a cyclist successful, but here are three of the most important:

1. VO₂ Max
   This is your “ceiling”—the highest power you can sustain for about five minutes. Few of my athletes actually get this tested in a lab, and your Garmin estimate isn’t always accurate or usable for training. I usually test VO₂ max with a five-minute all-out effort. The average power from that test is your “Power at VO₂ Max.”

2. FTP (Functional Threshold Power)
   FTP is the highest power you can sustain for 40–60 minutes. It’s a critical number for becoming a strong cyclist. The athletes at the front of triathlons usually have the highest FTP relative to body weight. Ideally, your FTP is about 80–85% of your five-minute power. (EX: 330 watt 5 Minute Max Power= 264 FTP)

3. Bike Fit
   To produce great watts, you need to be positioned well on your bike. A saddle that’s too high, too low, or too far back can all reduce power. Think about a gym squat: if your hips are too far forward or behind your heels, you won’t recruit your muscles effectively—the same principle applies to cycling.

Improving VO₂ Max and FTP

There are many ways to train these systems, but one of the most effective methods is a 4–8 week cycling block.

Here’s how it works:

• Volume: Double your current weekly cycling hours. For example, if you normally ride five hours per week, increase to ten hours.

• Intensity: Limit yourself to one hard interval session per week to avoid excessive fatigue.

• Balance: Reduce your swimming and running during this block to prioritize cycling.

• Structure:

  • Ride five days per week:

    • 3 rides at ~50% FTP (easy)

    • 1 ride at Zone 2 (70–75% FTP)

    • 1 threshold session (90–105% FTP)

  • Plan two 4-week blocks: three weeks at high volume, followed by one recovery week.

Fueling is crucial. If you burn 600 kcal on a ride, aim to replenish those calories afterward.

Real-Life Example

One athlete I coach wanted to boost his cycling in preparation for cyclocross this Fall. We designed a plan focused on volume rather than high-intensity VO₂ max work, knowing that the extra hours would naturally improve both VO₂ max and FTP.

By week seven, we saw an 8% increase in five-minute power and a 6.5% gain in FTP—despite already training hard for over five years as a triathlete.

For athletes with several years of consistent training, fitness gains require more deliberate effort. Focused blocks like this can accelerate progress and give you fresh motivation for the season ahead.

If you are interested in coaching for triathlon, cycling, and or running. Take a look at our coaching packages. Even if you don’t live in Madison, we coach athletes all over the nation! Click HERE for more information!

IRONMAN Training Block #1: Speed

Disclaimer: We are not projecting this as the ONLY way to train for an IRONMAN or 70.3. There are different ways to prepare and every athlete is different. Many of our athletes won’t follow this exact progression because of their athlete age, goals, and differing race schedules that requires different progressions. There is no ONE way to train. 

Leading into Block #1, you will want to have 6-12 weeks of general endurance training in the body. What the heck does “general endurance training” mean? It is a period of time where most of the workouts consist of Zone 1 and 2 training. These workouts feel easy and are critical for teaching your body how to handle the physical impacts that swim, bike, run have as well as getting athletes back into a consistent rhythm. 

Block #1 is commonly the phase that most triathletes don’t do, don’t like doing, and honestly don’t think about doing. 

Speed and Vo2 Max work doesn’t look like IRONMAN training so it’s viewed low on the priority list, however we routinely see huge improvements in athlete’s speeds that translates into faster IRONMAN/70.3 times. Every athlete has a ceiling of current potential, and when you work these intervals hard enough, you increase that ceiling to new levels. 

Do you feel like you have plateaued and are no longer seeing the consistent improvement? If YES, you need do this block. You can only do so much volume before intensity is your next dial to turn.

Also, for races that are hilly like IMWI, doing intensity helps build stronger muscle and tendon strength. When you are racing a hilly course like IRONMAN Wisconsin, the relentless hills take a toll on your body and often leads to cramping. One reason for cramping is under training the course demands… and doing intervals that replicate similar muscle loads help improve your strength. There is more to IRONMAN than training easy.  

The length of this block is the shortest of the four phases. Your body responds very quickly to higher intensity training! This is why you cannot do Zone 5 training year round, because the stimulus will run dry and not be effective. We recommend a minimum of 4 weeks and a maximum of 8 weeks dedicated to this style of training.

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Template Training Week

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Swim Workout Example: Skill and Speed

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Key Bike Workout: 3 Rounds of 10x 30”/30” Zone 5 Tabatas

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Key Run Workout Example: Skill and Hill Sprints!

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If you’re interested in a FREE Coaching Consultation where we will talk through your goals and how to set up your training this off season, for Madison and Remote (non Madison based), reach out here!

Did you know that our head coach Cindi coached at the London Olympics? Coach Steve guided the 2019 IRONMAN Wisconsin Overall Age Group Female Champion? Check out our awesome coaches here!

Check out or Facebook page! Click Here!

4 Tips for Navigating Holiday Training

Your stress is high. You are pulled in many directions. Your coach has a hard workout but you still have one last Target run for Billy’s toy dump truck you hope is still there. You will likely indulge in a couple pieces of dessert. You will also want to sleep in.

All of the above for a triathlete will drive the anxiety to a 10.

Here are four tips that we find work the best for navigating the holiday season!

1) Have Fun!

This is a very special time of the year and you don’t want to be hiding from your family so you can train. Its okay to eat a tad more than you are used to. Its fine to stay up late to listen to Aunt Sue’s stories. It’s ok to miss some training sessions because you are having fun with your sugar filled kids. Having one week of training that isn’t “perfect” will not effect your 2024 season. 

2) Be Kind to Yourself

Don’t punish yourself mentally for eating a piece of dessert. Don’t talk negatively for sleeping in and missing a training session. Reduce your expectation for training and you will be a much happier person. Talk with your coach and have a flexible training plan in place for you to be successful. 

3) Train Early

This is a must. The later you push your training into the day, the less likely it will happen. I don’t know of many families who’s social obligations begin before 8am. Wake up early and get your training done. If the turkey is late by one hour because you had to do your hill repeats at noon, your family won’t be happy. You will feel better and will be a happier human to be around. Get the work done early!

4) Adjust for Stress

If you are someone who prepares a lot of the Thanksgiving and Christmas food, than you should front load the week to get your key sessions in, and then leave the easier Z1/2 sessions for the stressful days. Stress is stress and your mind will be on wrapping presents or cooking a turkey, or building that barbie house more than it will be on your threshold bike workout. If you are simply not motivated to train hard, “Zone 1 it”.

The top priority for training during the holidays is to come out of the holidays ready to train. If you come out of the holidays totally exhausted and unmotivated, you did it wrong. 

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If you’re interested in a FREE Coaching Consultation where we will talk through your goals and how to set up your training this off season, for Madison and Remote (non Madison based), reach out here!

Did you know that our head coach Cindi coached at the London Olympics? Coach Steve guided the 2019 IRONMAN Wisconsin Overall Age Group Female Champion? Check out our awesome coaches here!

So, It's the Off Season...Now What?

With the cooler temperatures, decrease in daylight, and limited racing opportunities, the off season can be a hard time for many athletes to make and follow a training plan. We find that one thing that can help structure the fall and winter training months, is to build out a race plan for the following season. In other words, it’s time to determine your 2024 racing calendar and goals!

Let’s say that your primary goal for 2024 is to complete the WI 70.3 in September. It could be difficult to get through the off-season with only having this one race in mind. We recommend putting together a racing schedule that includes more events and gives you some short-term goals. It's a good idea to get in some early season racing to shake off the cobwebs, regardless of your goal race distance. Doing some sprint races in late May and early June is a great way to get back into the triathlon racing groove. For the 70.3, it would be a good idea to race a few more sprints and maybe an Olympic or two throughout July and August. Short course racing is ideal for 70.3 preparation because it provides an opportunity to build speed, strength, and endurance in an actual race setting and requires less recovery time.

There are a few things to consider as you plan out your racing schedule based on some common mistakes we see as coaches:

1)  Racing too much without allowing enough time for recovery

2)  Not racing enough causing the body and brain to feel flat

3)  Unrealistic expectations from setting goals that are outside the scope of one’s training and/or fitness levels

4)  Neglecting to consider life stressors and obligations that could interfere with training and racing

Once you have thoughtfully considered your options and your 2024 racing plan is in place, you can then structure your off-season training in a way that makes the most sense for your short and long-term racing goals. This might mean that even if your “A” race is completing a 70.3 in September, your off-season training may not be long- course specific. Each training cycle is a building block that will ultimately help you achieve your long-term goals. We hope that these recommendations will give you guidance as you develop and implement an off-season training plan and set you up for success in the 2024 season!

If you’re interested in a FREE Coaching Consultation where we will talk through your goals and how to set up your training this off season, for Madison and Remote (non Madison based), reach out here!

Did you know that our head coach Cindi coached at the London Olympics? Steve guided the 2019 IRONMAN Wisconsin Overall Age Group Female Champion? Check out our awesome coaches here!

OFF Season Training

Off Season is an interesting time of year for triathletes.

You just finished your big race of the year. You are tired, unmotivated, and the last thing you want to do is ride your bike. We get it, we’ve been there!

How much time should you fully take off after your big race? That depends, it varies from 0 weeks to 4 weeks. You often times see people get into their “post race blues” and most of this comes from the reduction of dopamine that you commonly get from your training and the positive stress from your goal event. When you go too long without training, you fall into this state. Training 30 minutes every other day after your big event is not a bad thing to do, it can actually help you mentally. Plus, taking too long off of training can make it even harder to get back into the swing again because your fitness feels “too far removed”. 

If you finished your event and are completely burned out, that is for a different conversation. 

My goal with athletes is to live by a 10%, 10%, 80% Rule. This means that they reduce volume and intensity significantly in two of the three sports, while the third you are 80% committed to. It’s not perfect but you understand the concept. 

How do you structure what the 80% will be?

1. Your weakest of the three disciplines

2. What will make you better the following year

3. What currently excites you the most

4. What you don’t want to do, but know you should

By default, most athletes will select running as the sport they want to focus on in the Fall. They select a variety of 5k to Half Marathon races and they “become a runner”. They increase their running frequency per week while reducing the swim and bike. Be ok not training to increase fitness in those two sports. This is the time to work on drills and improving swim technique while you’re not too tired.

To set up your goals for these events, you go back and look at your historical running data the past two years and aim to improve these times by 2-5%. 

This is also a great time to get back into the gym 2x a week to compliment your run training. We know through scientific research that strength training and plyometrics directly supports and improves your running. 

This is what we call a run block. You put in 2-3 months of training, dedicated to one sport, aiming to see a large boost of fitness. 

This block of training can then be transferred into the following season. Even though your running volume will reduce as your swimming and biking ramps back up, it is still supported by the increase in swim and bike training. This is the beauty of triathlon training.

If you are someone who wants to improve their running, this Fall is the time to do that. 

If you’re interested in joining our Fall Run Club, check it out here!

If you’re interested in a FREE Coaching Consultation where we will talk through your goals and how to set up your training this off season, for Madison and Remote (non Madison based), reach out here!

Did you know that our head coach Cindi coached at the London Olympics? Coach Steve guided the 2019 IRONMAN Wisconsin Overall Age Group Female Champion? Check out our awesome coaches here!

I'm Not Improving, Part 2

You are not trying hard enough, plain and simple. You want to see improvement, but you are scared of the effort it will take. You are afraid of committing to a process that may not pay off. 

The first step required is that you need to know your baseline fitness. This is critical for your development. Unfortunately, the first step is avoided because you don’t want to “see how slow I am.” The truth hurts but is also motivating. The downfall of avoiding these baseline tests is that you are left guessing. Even worse is believing that you hold the same fitness all year long. 

When you are continually guessing, you have no way of measuring improvement, or your “improvement” goes in imaginary waves. The second option, you over guess your fitness and you end up injured. The third option, you continually undertrain and never see improvement.

Every athlete I’ve been fortunate to coach has wanted to improve. 

If you are an athlete who has a habit of saying, “I feel like I’m not improving,” you need something measurable. Going off of a feeling isn’t measurable, its inconsistent and not reliable. You need concrete numbers that you can measure so you can SEE your improvement. 

What does this process look like?

Swim Example: 

Every 4th week you complete the same swim set of 10x100 R:20, and the goal is to swim the best possible average across all 10. The 1st time you do this set you average 1:50s. After the swim set you evaluate your pacing and effort. Did you start too easy or hard? Was I consistent or did I slow down?

In 4 weeks you do the EXACT same swim set, 10x100 R:20 and you aim to average a faster pace across all ten and correct any pacing/technical errors you made the first time you attempted this set. If you try again and average 1:47s, you are getting faster. If you average 1:50s again, you need to adjust your training in a certain way. 

Run Example:

This depends on the type of athlete and what you are looking to achieve. If you are very good at short distance events, I will challenge you to do 3x1 Mile best average R:3. If you are someone who loves the long run, I challenge you to do 12x400m R:1. 

The same idea applies for the swimming example, every four weeks you attempt the same workout looking to get faster with consistent execution.

The benefit of doing workouts like this are:

1. You and your coach get to see your improvement. If there isn’t an improvement, then you evaluate your training or mindset and make tweaks to make yourself better.

2. You will race better. These sessions are considered “Test Sessions,” and you should be slightly nervous before you start them. Its good to put pressure on yourself because it’s the same pressure you will have on race morning. Practice how you will race. Don’t always live in your comfort zone, and growth doesn’t live there. Complaining, plateaus, and burnout does.

What is the appropriate amount of improvement every year? This will depend on the training age of the athlete. A newer athlete in a specific discipline will improve in larger chunks than someone who has been training in a specific discipline for ten years. Regardless, the improvement rate is between 2-5% every year. Again, this will vary for different levels of athletes. 

I’m talking about this because I often hear athletes say, “I was expecting more”. Many times athlete's expectations are unrealistic or they are comparing their-self to a different, more capable athlete. This is too common and is the road to constant dissatisfaction. How many of us have started the season excited to tackle our new, big, exciting goals? Then two months in feeling like they want to quit and are unhappy? This is common because you have realized your goals are not achievable and you become unmotivated. 

If your current threshold run pace is 8:00 per mile, in a year from now I would like to see you at a 7:40-45 per mile at threshold pace. This is realistic; anything better is a bonus. However, thinking you will improve from 8:00 pace to 7:00 pace will lead to injury and constant frustration.

I started this article saying you are not improving because you are scared of the commitment needed to improve. This uncertainty is caused by not having correct paces, goals, and expectations. When you have these, you develop a clear path of where you are, where you want to be, and how long it will take. When you have all of these, you are ready to commit. 

If you are interested in coaching, send us a message! We have coaching for every level of athlete!

https://www.madisonmultisport.com/contact

I am an IRONMAN w/ Drew Haas

I am an Ironman! It took two years of training and I had the most fun doing anything that I have ever done. Hearing Mike Riley say “Andrew Haas YOU are and IRONMAN” was the pinnacle of my achievement. There are very few times during the day that I stopped smiling. At no point during the day did I think I cannot do this, it was always “I cannot believe I am doing this, this is awesome!”
 
The week leading up to Ironman I was nervous, I was anxious and I had not slept much the whole week.  I would lay in bed thinking about all the possibilities of what could happen, did I train enough, did I put the right things in my transition bags, in my special needs bags, is my bike ready, a whole host of things go through your mind as the race is approaching. I woke up race morning feeling surprisingly rested on three hours of sleep, I was ready!

Standing at the start line, looking out at the water I could see it was a little choppy, though nothing too bad. When the cannon went off and I was ready, I got in the water and everything was going pretty well until about half way to the first turn buoy, the first big wave hit. At first I thought it was boat wake but it didn’t stop. Being new to triathlon and open water swimming, I never had a chance to swim in conditions with two foot waves. I had to adjust, I couldn’t think about how much further I had to go, just make to the next buoy, then the next.  I made it! Only 8 minutes slower than my goal time, I swam strong! Felt pretty good and I saw some of my family at the bottom of the helix cheering, they were happy, I was happy. Today is going to be a good day! 

 
Coach Steve and I had a plan for the bike, no on course nutrition, drink one bottle per hour, intake 200 calories of gels per hour, but it was cold. One third of my calories were in my fluids, I knew race morning I would not be able to drink that much. So I added a little extra nutrition to my T1 bank to supplement the fluid calories. It worked perfectly. The first 15 miles I did have a small thought of this is going to be a really long day, my heart rate was elevated and my breathing seemed a bit labored. The swim rocked me, but after 15 miles, I settled in and felt great! I executed the bike without over drinking, I did not stop once to pee. No stomach issues and a huge smile on my face the whole ride! Today is a great day!

 
I didn’t have an exact plan for the run other than walk the aid stations. My running the last two years has been riddled with injuries. I knew it was going to be a long day on the course. My goal, have fun and enjoy every moment. I knew I would run as much as I could and walk every aid station, I did just that and walked the big hills and some slight inclines on the second loop. My legs and feet hurt for most of the run but today was a great day, I couldn’t let the pain wipe the smile off my face. Somewhere between mile 15 and 17 I had to pee and when I came out of the porta potty I saw my teammate and friend Courtney.  We stuck together for the rest of the run, it was great having someone to share this experience with, and this is her 6th Ironman so she had quite a bit of good advice for me.  Coming up to the Capital Square I saw a large contingent of my family, they were hooting and hollering. Holy cow, I am going to do this!! I couldn’t contain myself, I started running harder and faster. High fiving fans running down the finisher shoot, I am doing it! Then “Andrew Haas YOU are an IRONMAN” I did it! Today is the greatest, most amazing day ever! To top it off, my good friends Kim and Katie were there to catch me at the finish line!

Huge thanks to all my family and friends that came from near and far to watch me on my big day.

Thanks to my Madison Multisport teammates, you have all been so helpful on my journey. Your support, guidance, and advice from your experience from my first half to my first full today has been amazing. Thank you!

Thanks Coaches Cindi and Steve for pushing me the last two years and keeping me on target. I could not have done it without your help and great coaching!  

Most of all to my wife Sam, thanks for all you did to help me get here! I couldn’t have done it without your help and support.

I did it, I am an Ironman! 

IRONMAN Wisconsin Race Report

IRONMAN Wisconsin 2019 was a fantastic day, one that I am incredibly proud of. IRONMAN is when you find out what you are made of. IRONMAN is when you discover if you are out there for the right reasons. 

Leading into race day, I was feeling the most relaxed and confident in quite some time. When people would ask me how I was feeling, I could confidently say “excellent”. 

The changes I made into this IRONMAN

1. My long runs, I never emptied the tank. The sessions were steady but rarely insane. The final six weeks to race day I made sure never to test myself and put in stress that would haunt me on race day. The last eight weeks are the most stressful on the body as your volume is at its peak, and inserting too much intensity is hard to shed on race day. Commonly when you see people underperforming on race day, it can be pinpointed to the run training into the race.

2. I didn’t taper the bike or swim volume into the race. The weekend before the race I still rode 4 hours with 2 hours of quality. Monday I again swam 4k in open water. The only tapering I did was Monday-Wednesday. These three days were enough to shed the fatigue in my legs and by Thursday I was doing my standard Thursday/Friday bike block of tempo work. I didn’t do the same level of volume of intensity, but it was enough to make me feel like I was building into the race.

Standing at the swim start, I was excited to go. The training is done; my body felt great; my mind was ready. I noticed that the paddle boarders and kayakers were having a hard time staying in one place; they were continually pushing backward. This was the sign that our swim was going to be rough. Every Tuesday we have open water swim practice and I’ve never seen Lake Monona like this. Where there are waves in Lake Monona, there will be wind for the bike. I’ve never felt stronger and confident in the swim. I felt strong until the finish. 

Photo by Brian Pomeroy

The bike was challenging with the wind and nutrition changes. My original plan was to consume smaller bottles early as I knew it would be cold then settle into 24-30oz of fluid for the rest of the bike. By 30 miles into the bike, I had already peed twice. I went through 16oz of liquid and peed twice more. Luckily I don’t consume calories through fluid, only electrolytes. I was able to get in my planned 400 calories per hour of gel. When I got to Cross Plains, I hit the train tracks and my front tire exploded. IMWI was the 2nd triathlon this year I’ve flatted in, and it never gets easier. I changed the tire quickly only to have my tube explode when inflating it. When the bike support got to me, we found a gash in my front tire which would explain my 2nd tube blowing. Thankfully they put a new tire on and I was off. 

I was off my bike for 24 minutes. It felt like forever. All I could do was watch everyone ride by me. But I never thought about quitting. I didn’t train this hard to stop. What was I expecting? To have no adversity on race day? My legs were not injured; my body was fine. No excuses. Yes, I was disappointed. I saw Cindi on Old Sauk and let out some good tears. However, after that moment I was back on track. 

At the Athlete Dinner, one of the messages delivered was “Only you decide if you are having a bad day,” and this was in my mind after my mechanical. I have no reason to have a bad day. I could make this a good day if I wanted. I didn’t spend my Saturday’s away from my family to quit. They allowed me to have a great day and I set out to do precisely that. 

The run went phenomenal. It was my faster IRONMAN Marathon at 3:24. I couldn’t have been happier. 

The whole race I felt grateful for the opportunity to be challenging myself. I felt grateful for everyone who was cheering for me and offering support. To everyone who encouraged me, thank you. 

To Madison Multisport for being so supportive and uplifting. Having such an encouraging and balanced team to train with keeps me balanced. I wouldn’t have gotten to the starting line without you all. Grateful.

To Amanda Marek for achieving her dream of qualifying for Kona. Winning her age group and winning the entire female AG race. I was getting so much inspiration from hearing her updates.


To Ken and Michael for being everywhere on the bike and run course. Grateful.

To my family for being out there all day cheering me on. Grateful

To Cindi and Lucy for the constant love and support. For pushing me out the door to train more when I didn’t want to. For providing me with the desire to become better. I am so fortunate to have a family that supports my goals. I completely lost it when Lucy ran up to me on the run, looking for a hug. My eyes were filled with tears. Grateful. 

Sunday was a great day.

Steve

Winning USAT Age Group Nationals

This opportunity to be apart of a team that wins the Age Group National Champion doesn't come very often. I still remember seeing the results of the race and letting out a stream of excitement. As a coach, the messages I try to get across to every athlete are:

1. Achieve consistency, no matter what. Even if it means slower and less work.

2. Don't focus too much on the long term. Immerse yourself in the daily details to achieve consistency.

Rachel Creates Success

Rachel is very competitive and incredibly intelligent. She does her research. She knows the courses. She knows who she’s racing. She knows where every QOM is in Madison (A true Strava hunter!). Also, what I like about Rachel is that she does have an off switch with triathlon. She isn't afraid to have a beer and burger. I would say that she is 90% committed to being excellent and this is, in my opinion, the reason she is the best age grouper in the nation. When you immerse yourself too deep, too frequent, your chances for burnout go up. You essentially lose your life balance and Rachel has the right balance on life and triathlon. 

Rachel Shows Up

In 2018 Rachel was 9th overall and 3 minutes away from the overall win at Age Group Nationals. At 2018 ITU World Championships she was 5th Overall (3rd AG) and less than 2 minutes away from the overall win. 

These two results showed that big things are possible. The work that went into the 2019 offseason was not fancy. It was very routine every week. 

The main focus for Rachel in 2019 was 

1) Stay healthy running 

2) Achieve consistency in training 

3) race more competitive events. 

I felt that because Rachel is still new to triathlon, we needed more underlying work that would provide her the ability to race harder and longer. We avoided big spikes in training hours and just focused on training. We only had two hard run sessions a week. The rest of the runs were ceilinged at 8:00 per mile, no faster. These changes allowed Rachel to remain healthy, unlike in 2018 when we pushed too much and dealt with reoccurring injuries. 

If you are injured, you are not training. We would finish up hard Tuesday PM Bike/Run practice and Rachel never missed Wednesday AM swim workouts.

Communication Builds Champions

When training isn't going well, I hear about it. When something is bothering her, I hear about it. This level of communication is the foundation of success. There is no hiding workouts, thoughts, or agendas. That builds mistrust. I am open to Rachel training with other athletes and groups. If it allows her to be better, it makes sense. I am far from a controlling coach. I am the middle person who overlooks her stress levels. Communication is critical if you want success. Sometimes communication can be hard, but when she is standing on the top step, it's worth it.

Less is More; More is More.

Because Rachel's triathlon age is still quite young, I need to train her accordingly. Rachel has a good swimming and running background, but when combining all three at a high level, we needed to be careful. Less training is commonly better than more early. Doing more when the body isn't ready to accept it will result in fewer adaptations and more injuries. Rachel is also a very explosive athlete and in my experience, these athletes can be more injury-prone. Also, understanding Rachel's physiology allows me to balance her intensity buckets better. We don't need to do as much high intensity running as we do tempo/threshold running. 

Once we found the least amount of work possible needed to achieve results, we did quite a bit of training at this threshold. It's not as if we are lazy, Rachel trains a lot and hard, but its enough for her at this time. The acceptable load of an athlete changes as they change. So find your optimal training dose, train as much as you can at it, and slowly increase. Less is more because it allows you to train more. 

Always Close to Peak Fitness

With short course racing, I don't believe in extensive builds to achieve peak results. I am a firm believer that an athlete should be no more than 4-8 weeks away from a peak race in a four-month period. Short course racing is different than long course racing and the training is slightly different, as well as the mentality. When preparing for shorter events, you should always be developing different buckets of intensity and specificity while maintaining a substantial level of base work. When you get closer to a race you start to add more water in certain ones but never going full in on one. Plus, Rachel needed more experience racing and when naturally racing to win, she needs to be close to your peak form. 

In the final period before Nationals, there was never a workout when we said "Yes, that's it, you are ready" as I feel those moments are risky. We didn't go seeking confidence in workouts. There was just the confidence that she was healthy, focused, and more experienced.

Also, I've never been a fan of formulating a big game plan before triathlons. I don't believe athletes remember them and they do more harm than good. Before the race, I sent her a message saying, "You know what you need to do and how to do it. You've done it and you've done it well. So tomorrow is about going out there and doing it again."

And she did. Better than anyone else.

In conclusion, I feel incredibly fortunate to work with Rachel. It's not often a coach works with the USAT National Champion. To win this race is a tremendous honor. If coaches are reading this, I hope you found this helpful and feel free to reach out if you have questions.  

I'm Not Improving, Part 1

This is so frustrating. 

I'm putting all of this work in with no return. 

Is this worth it. 

Maybe endurance sports aren't for me. 

I could be doing more with my time. 

I'm so slow.

Everyone is faster than me. 

These are the words I hear too often as a coach. I see them typed on social media, I listen to them whispered to friends, and I see it in athletes' eyes and body language. As someone who spends their day investing in others, listening to other people's stories, it is hard to witness such discouragement. Endurance sports can be enjoyable with the right mindset. Endurance events are an accumulation activity and what you put in, you will get a return. However, you need to be in the right mindset to reap these rewards. 

I was coaching an open water swim class this morning and this topic came to mind. The three main reasons people don't improve boil down to 1) Measuring 2) Effort 3) Expectation; and today I will focus on the foundation point, measuring your fitness.

1. Measuring

In my experience the people who are discouraged continuously don't measure their training, so they have no clue how fast or slow they are going. They measure their effort off of other people which undoubtedly leads to dissatisfaction. Hot tip, there will always be someone faster than you, so this isn't a consistent measuring point. Using others as motivation is also a short term fix. You are ultimately out there for yourself. 

We coach six swim sessions a week that have ranging abilities. I was working with an athlete who stopped mid-workout to express dissatisfaction in how little they felt were improving. My heart sank as this is a horrible feeling as a coach. I asked, "how fast was your last 100 repeat?" The athlete responded, "I don't know." I took a moment and replied, "How do you know you are not improving if you don't know your speeds?" and the athlete responded, "Well, this person has been swimming faster than me."

Here lies the problem with group training, its a constant measure of your rank, which feels like a measurement of your worth even though it’s not. I am swimming the slowest which doesn't feel good, which must mean I'm not improving. A reoccurring observation is that athletes know their running pace but don't know their swimming pace. This is a reason people don't like swimming.

As a coach I know my athlete's swim paces. I time intervals of each athlete throughout practice and thankfully I happened to time this person's last interval. I reminded the athlete that when they first started, they were swimming at 2:00 pace for 100 repeats and this previous 100 was a 1:50. There was a moment of silence as this information was sinking in. The athlete was improving all along but never realized it. I stood next to this athlete the rest of the practice providing splits for the main set. The motivation for the remainder of the swim was something we never saw before; the athlete only got faster the rest of the class! The only difference was being more engaged in the process of swimming. 

This concept is not rocket science, but you need to know your ability. You are waking up every day to better yourself, and the only way to receive productive feedback is by measuring yourself. If you are an athlete, you should be doing tests in the swim, bike, and run throughout the year. It is imperative for long term success. 

Coach Steve

If you are interested in coaching, click on the link HERE 

Understanding Risk and Overcoming Fear in Open Water Swimming

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Changing It Up w/ Bobby Taylor

This past weekend was the Verona Triterium Sprint Triathlon

Triterium is the second of the Wisconsin Tri Series races (Lake Mills being the first), and it was another successful weekend of triathlon racing for me and the rest of Madison multisport.

I recently finished reading Steve Magness and Brad Stulberg's latest book, The Passion Paradox, and have found myself reflecting on it quite a bit. In their guide to going all in, finding success, and discovering the benefits of an unbalanced life, Magness and Stulberg make a compelling case that the most memorable, interesting and otherwise worth-while things in life happen in a state of unbalance.  

It is definitely worth a read if you haven't yet.  It got the wheels in my head turning again about my relationship with fitness, racing, my work, my family, and all the other things important to me in my life. Magness argues people who leave their mark in this world do so by committing themselves entirely to their passions-- across areas like writing, philanthropy, and even sport.  In short, their greatness is profoundly unbalanced.  

But what does that mean for the rest of us? Those who don't set out for greatness, or to change the world, but just want to be the best versions of ourselves?  Those of us who struggle to balance the demands of our work, our family, our health, and --yes-- our hobbies?  Those of us who nibble at the edges of a bigger commitment to something and flirt with the idea of "going all in" on a big goal?

Passion burns like a fire, it turns out.  In the right time and in the right place, our hobbies and our goals burn bright and can make us feel alive.  Passion can be self-actualizing and our passions come to light up who we are. But left unchecked, passion burns out, and in time, our passions can burn us out.  The key, Magness and Stulberg argue, is creating a safe environment for ourselves to pursue our interests and try new things within safe and familiar frameworks. 

The challenge is to find the space to fuel our hobbies and interests, but without losing sight or perspective of the cost to the rest of our lives.  So how do I weigh the big dreams and stretch goals with their costs?  

I'm sure as sh*t not about to quit my job, live out of a van, and train full time (as my wife reminds me any time I float the idea-- and I do so almost always in jest).  So I have tried to optimize within the constraints of my life, my work obligations, and my obligations at home, how can I get the most out of my performance and to be as competitive as possible, all-the-while not losing sight of the fun.

Which brings me to something new

At the beginning of the year, I told my coach Steve Brandes that I wanted to try something a little different for the year (I'm sure that he gets tired of my constant, new ideas, and sometimes just wishes I would follow the plan).
 

When I started racing triathlons in 2015, it was as a way to stay healthy and as a new challenge for me after injuries, fatigue, and boredom pushed me away from running. Triathlon represented new things (swimming, biking), and a chance to be competitive across three different disciplines.

But this year, 2019, is  my 5th year in the sport.  I'm no longer "new" to it, and while I continue to improve, the gains on race day have come more deliberately and with less frequency.  So I worked with Steve to create a space to try something completely new to me: I decided in 2019 that I was going to get into bike racing.

So rather than do a typical build into the season, we decided to "race" our way into fitness by focusing on something totally different on the bike.  We laid out a plan that did two things: 1) gave me a chance to dip my toes in the water of a new interest-- racing bikes; 2) gave me a different focus and stimulus for improving beyond the same types of things I had been doing the previous season.

The much-anticipated, Cat 5 Debut

In April, I raced the Rough Road 100k gravel road race in Illinois.  It was unlike anything I had ever done before and was super challenging. I had a blast, won a belt buckle for averaging over 20mph in a 100k gravel race (epic event, highly recommend), and built some solid fitness-- both physical and mental.

As an added bonus, I am already thinking about gravel races (Land Run?, Almanzo?!, Barry Roubaix ?!?, Dirty Kanza?!?!) for next spring.

Then in May, I made my Cat 5 road racing debut.  Triathlon and bike racing are very different.  In triathlon, you are supposed to ride steady.  In bike racing, you basically do the exact opposite.  You go extremely hard, then extremely easy, hard, easy (and repeat for the duration of the race).  It's a lot of fun and very different from anything I had done before.

In La Crosse, I took 6th in an uphill time trial on a Friday and on that Sunday learned the hard way that attacking off-the-front in a criterium is a better idea in your head than in practice.  Later in May, I rounded off the month with a midpack finish in a 4-5 road race in Palmyra. 

These were new experiences for me-- true pack riding, bumping shoulders in a crit, tactical racing-- but it was great physical and mental training stimulus that brought me into the season fresh and in really good bike shape. All of which leads me to an interesting result in my training and build: even though I have had my best-ever bike split at Lake Mills and first ever AG win at Triterium, I have only ridden my TT bike three times this year.

The first time? A quick spin to make sure that my brakes weren't rubbing and the mech was in working order before Lake Mills
 

The second and third? During Lake Mills and Tritium themselves.  And I'm fine with that.

Keep the rubber side down

I love to ride my bike and I get out as much as I can.  I try to get out regularly on the roads with group rides to keep my pack skills up, but given a choice, I will always pick my gravel bike on the military ridge trail and gravel back roads over just about any other type of riding.

And you know what? I'm having a blast doing it, racing triathlon as well as ever with my new approach to bike training, and I have cultivated a new passion for riding and racing as a result.

Next up for me, the Pardeeville and Door County Sprint triathlons in July. So until next time, as they say in bike racing, keep the rubber side down and have fun!

Race Report: American Triple T

American Triple T was everything I thought it would be plus a few more. 

I knew of this extreme grassroots race from Cindi, my friends Justin, Ken, and Tim and always wanted to attempt it but the timing was always difficult. When Cindi gave me the green light I was pumped but immediately fearful. The right kind of stress. New race, new format, big early season fitness. Would I be ready?

140.3 miles of racing over 3 days/4 triathlons. Over 10,000ft of elevation gain.

Day 1: Super Sprint. The theme for me was to keep it under control and i did just that. 

Day 2: AM Olympic distance. Friday we discovered that Michael’s di2 rear derailur motor was broken and there was no way to fix it before the race. He was going into Saturday’s race with 2 gears. When we left the cabin in the morning i discovered that my di2 was completely dead. I had 15’ before transition closed to charge it. That 15 minutes was dreadful. I sat on the couch with my head in my hands. I was able to get some energy into it but as i mounted my bike after the swim portion… the battery was dead. 2500ft of climbing in my 53/19, not ideal. I made it to mile 6 before i said “(explicit) it” and turned around. It took me 2 minutes before i turned back around and reminded myself that i was here to challenge myself, not to give up. In these tough moments I often think of Cindi and Lucy. The time i’m away from them to DNF? How could I explain that, you can’t. If you can finish, you finish. I owed it to them as much as myself. I knew i could finish the bike, so i did. I never got too upset. I took it for what it was, a poor mistake. Because some of the hills were so steep I had to walk my bike 3 times while having over 200 people ask me “are you ok?”. As I walked some of the hills I would just laugh to myself and think “I’m now that person who forgot to charge their di2”. I was certain my legs would be toast after riding 25 miles with an average cadence of 50 but they felt good for the run! After the race, i didn’t fret. I was having fun. A shitty day is better than a DNF. Then sense of overcoming a mistake is better than the feeling of quitting. Go Steve Go.

Race 3: Olympic (bike, swim, run)... my di2 was recharged and so was my motivation. I had frustration to burn so I went full gas the whole second race. I was in the hurt box by mile 2 of the bike and loving it. With the swim happening after the bike i chose to wear my Blueseventy Core Shorts. The air temperature was in the 80s so the swim felt refreshing. I loved the swim coming 2nd as it was different and fun. As Michael and I sat in the tent post race, there wasn’t alot of talking. We were both just staring and the occasional chuckle. A chuckle that meant, “What did we sign up for? How are we going to do a half ironman tomorrow?” Our legs were shaking and mentally there wasn’t much left. We just sat there in silence. A solid second day.

Race 4: Half Ironman. I woke up with two feelings, excited and scared to death. I was ready for the challenge of this half distance course, i’ve been thinking about it for months. 4000ft of climbing for 56 miles and 1000ft on the run. We were given all of that elevation gain. At mile 17 I felt the dreaded THUMP… THUMP… THUMP. My second ever flat tire in a race. From what happened with my Di2, a flat tire was nothing. I was in a good mindset that i just got off and fixed it. No frustration, no swearing. I didn’t give up, make excuses or “mail it in”. I got back on my bike and found my rhythm again. I kept telling myself, “let’s keep this challenge going”. The run was hard, that’s when the accumulative fatigue hit me the hardest. The run course was absolutely brutal with the constant hills and sun exposure. I didn’t mind running the exact same route every race, the better I know a route the faster it seems to happen. The 1st loop i was in a mental and physical rut but something clicked the 2nd loop and i was moving. My mindset the first loop was “Oh (Explicit) this is so hard” “My back is killing me” to “I can (explicit) do this” “I feel amazing” “Lets go!”. I ran 3’ faster the 2nd half and it was effortless. When you think negative thoughts, negative things happen. When you refocus to the process the pain can disappear. 

It’s amazing what you can put your body through in 3 days. Looking back on the entire weekend I’ve come to the conclusion that I wasn’t physically prepared enough to meet my goals going in. I was too inexperienced. I mainly lacked the strong bike miles to run well off it. My ambitions didn’t match my fitness. I was out performed in every aspect, every day and i knew it during the races i was going strong. I wasn’t even close to where I thought i would be. Days later as i sit and reflect I get more moments of frustration than pride. My thoughts continually switch from “you should be proud of yourself” to “Is what your trying to do even worth it? What’s the point.” 

However, this is why we race. This is why we train. This is why we step outside the uncomfortable zone. When you try and take the first step its scary to where you are dangling that leg out thinking “no no no I can’t do it”, but once you center your mind and take that step it’s incredibly freeing. We expose ourselves to reality of success, disappointment, failure, humiliation, criticism which all can turn to growth if you treat it right. This race was outside my comfort level. It was amazing. It was special. It was hard. It was rewarding. It was exactly what I needed.

Race Anxiety

American’s Triple T is 2 weeks away and i’m officially stressing out. 

Here is the layout for TTT:

Friday: Super Sprint

Saturday AM: Olympic

Saturday Afternoon: Olympic (Bike, Swim, Run)

Sunday: Half Ironman

All 4 races will equal an IRONMAN distance. I mean, what the heck was I thinking? Then when you add on the difficulty of the course it adds another level of worry. The bike leg for each Olympic Distance is shown at 1,800ft of gain. The bike leg for the 70.3 shows 4,500ft of gain. Over 3 days of “racing” we will be climbing over 8,000ft on the bike and close to 1,000ft on the run. WHAT WAS I THINKING?

In all seriousness this is exactly what I wanted to spice up my early part of the season. Too many season’s i’ve mapped the same progression with sprints, olympics, then a 70.3, then an IRONMAN. I got bored. I needed a new challenge. I needed to train harder and different. Triple T has provided me the fear needed to be in good shape in June. It’s the best June shape I have been in since 2010! My plan is working!

I’m currently dealing with race anxiety. One way I am seeing this is through wanting to over train and never take a break from hard training. Who needs rest days? Why would i ride my bike under 70% of FTP? Why would I run slower than 8:00 pace? I tell my athletes that the final 8-12 weeks to your A race is when your injuries will happen. It’s because you start to push the recovery runs and rides too hard. You are trying to eek out just a tad more fitness. Stephen Seiler who is one the best sports scientists explains that over training happens when all of your training starts to become “simply hammering” and this is when you lose all training benefits. You’ve lost the balance because you want to feel accomplished only to underperform on race day. I’ve become good at catching myself and sticking to my recovery efforts and using HR on my recovery days and keeping it below 75% of max HR. I also do all my recovery runs with our dog Cedar which includes many walk breaks, pee breaks, and nature viewing. Its a perfect distraction from all the data points. 

I was talking with an athlete yesterday about how to avoid underperforming when it matters the most and i boiled it down to two areas. 1) Setting too high of expectations for your race 2) Focusing too much on what you want versus what can you do. 

It’s amazing what people imagine or feel they can do versus the physical reality. You can tell everyone your big goals but if you dont have the thresholds or aerobic capacity to hit them then you won’t on race day, and that self realization will creep in. BUT if you go into the race with realistic expectations that you will feel confident. Its like thinking you want to Boston Qualify at 3:00 but have never run a long run at sub 7:00 pace. Or trying to Kona Qualify at your first Ironman. Plus, if your motivation for racing is Boston or Kona than you’re already setting yourself up for disappointment. Your race motivation should be on personal performance, achieving your potential, not BQ or KQ.

How am I getting through these next couple weeks? Simple. TrainingPeaks and visualization. I will look over my previous workouts and see what i’ve done in the past 3-4 months in swim, bike, and run. Then go into the % i think i can sustain off of those. If i race an Olympic at 90-95% of FTP, should I race TTT at 80-85%? I will also visualize the process of my swim stroke, my nutrition execution, transitions. I’m not trying to figure out silly swim, bike, or run times. They don’t matter. Who cares. That’s not the point. The point is execution not end result. Even typing this out helps me relax more than where I was before I started this!

Steve

How My IRONMAN Training Has Changed

When I first started with triathlon my primary goal was making the distance, not to “race it”. I talk to my athletes about being able to see the finish instead of swarming yourself with the “how can i complete the swim” mentality. This is very normal with newer athletes because each discipline is daunting and no matter what i say, they simply have to experience the race and distance to feel more confident. Especially for people making the jump to the longer distances. When I did my first Ironman in 2010, even though I had already qualified for multiple 70.3 world championships the distance of the Ironman intimated me to where many of my swims, bikes, and runs were all at or above my desired race pace. I did this to prove to myself that I could accomplish the distance. I was literally searching for confidence every weekend! 

When I trained like this I would determine the outcome of my season through EVERY SINGLE session months in advance of my Ironman. If the session went well I was confident. If my session sucked, I was instantly regretting everything i’ve done and rethinking a new plan. So dramatic! If i was ever hurt I was already on WebMD diagnosing I had a stress fracture. I was an emotional roller coaster!

I’ve heard this phrase “endurance training is alot of general conditioning with a tad of specificity” and I really enjoy it because its how I coach and how i view my own training from a physical and emotional stand point. I never get too emotionally high or too low. If you are too far on the specificity side than you are dialed in too often and that creates injury, burn out, and emotional swings. This isn’t healthy. YES, you should compare and track your sessions but not every week. I find that people go full specificity mode when training starts to get feel good. They get motivated, they’re seeing improvement, then they blast it all of the time, every session! Then they quickly find themselves tired, exhausted, and needing a break. They forgot what type of training got them to this great shape. Think about it…

What training in a more general sense brings is greater enjoyment, more fluctuation of training intensity, longevity with athletes, and fewer burnout. Training in a general sense allows you to just go out and ride! No structured intervals, just ride! This is why in key long rides I commonly split sessions between specificity focus versus kilojoule focus. When its specificity focus it may be something like, 3x30’ @ IM/70.3 Power and when its KJ focus it may be, “get your KJ budget in however you want” and many times people enjoy this approach because you can either go short and hard or long and easy. General training does NOT mean training with no plan, structure and make it up as you go. That’s just an excuse to be lazy. Don’t switch your focus every month off of what you read or whats being spewed by the Youtube experts. Being general means have greater long term approach and higher fluctuation in the intensity you’re training at. Find a coach who doesn’t flip flop like a pancake. The ones that hold steady but are flexible to your situation are the best coaches.

Also, with a more general approach you don’t experience as much fatigue build up from all of the long hard demanding sessions. These are the “look at me sessions” you do to look good on social media. I was as guilty as anyone for doing these sessions. I remember doing a session that was 100 miles at IM watts followed by 13 miles running at desired IM run pace (6:45s). You know where that got me? On the couch for a week. The big sessions don’t create the fitness, the weekly consistency does. Those sessions may feed the lack of confidence, but they increase the physical, emotional, and hormonal damage. Also, these sessions create the greatest fatigue which is the reason athletes underperform on race day. Too many hard long training days, too frequent, too close to the race. You enter the race so deeply fatigue you have nothing on race day. Commonly you see people firing on all cylinders during this phase but miss time the stress dosage and show on race day mentally and physically fried wondering why they couldn’t reproduce the magic on race day. I get it though, you’re fit and ready and want to show it… but don’t show it every weekend in training, save a little. The big training days are OK, just not every week.

Now that I no longer have the fear of completing the distance, I’m more cautious during training intervals and my pacing. That doesn’t mean I don’t train hard, I certainly do at times. It just means I don’t go above my prescribed ranges to prove anything. I also go way easier on my easy and endurance training sessions. This approach seems to work as I never get down after a bad session, I don’t take it personally, I just role with the training to build consistency. When you finally get over the “make every session count” mentality, you open up a sense of relaxation and freedom.

My take aways:

1. Not every long ride is a chance to prove yourself

2. Going slightly easier will help you in the long run

3. If you are always going hard, you really aren’t training hard enough

4. Have a beer, wine, cheeseburger every once in awhile. 

Hope you enjoyed reading!

Coach Steve