The nomination for Julie Dunkle came as a result of her perseverance through injuries last year, her ability to maintain focus on her goals throughout this year and winning her age group in Couer d’ Alene which qualified her for Kona! She had the fastest swim time for her age group this year at the Ironman World Championship which was earlier this month. Her passion for triathlon is contagious and she embodies the core values of D3 in all that she does. She is a great teammate and contributor to D3; and it’s a pleasure to turn the spotlight on Julie Dunkle.
Enjoy her Q&A below.

1. What did you learn about managing injuries, training and keeping focused on your goals?
I learned that you can come out of an injury stronger if you re-focus, set a plan, adjust goals for what you can do and keep the focus. It’s easy to just give up and lose all fitness but Mike and I set goals for biking and strength sessions when I could not run. I also tried to understand what the cause of the injury was and address any imbalances or weakness to prevent in the future.

2. You raced 3 Ironman events this fall. Describe the decision to race them, the balance of your recovery vs. training throughout the races and how you set goals for each race.
My plan was to race Canada, Kona qualify, and work towards Kona. When Canada did not go as planned I had to think about calling it a season, doing shorter races or another late season IM. But I woke up the next day wanting to try and Kona qualify in 4 weeks. I knew I needed to want it that badly to toe the line so soon, but with Mike’s (reluctant) agreement it was more about a proper recovery, a bit of work and racing again. That was the easy part, finishing Coeur ‘d Alene and winning was bittersweet. Yes, I was headed back to Kona, but oh my, another Ironman in 7 weeks! This was tougher as I needed more recovery and was simultaneously worried I was losing fitness. I had to filter out what my competition was doing, or posting they were doing, and trust in my fitness from 2 IM’s and let Mike worry about the schedule. Going into Kona my goal was to race well and if I could race as in Coeur ‘d Alene, I would reach my goal and be on the podium. Well that did not happen and the fatigue of 3 IM’s settled in, so I quickly adjusted my attitude to hang on as long as I could, stay positive and be grateful for the opportunity to race again in the most magical place of triathlon. My goals for the season were to win my AG in an Ironman and Kona qualify with the stretch goal of a podium in Hawaii. I achieved 2 out of 3!

3. You have impressive race results. What do you think separates you from your competition as you are consistently in top positions?
Doing everything Mike says (LOL) and the extra 10% – every day. If the swim is 4400 yards, not stopping at 4000, executing or giving it your all to do the work (even when you hate the trainer like I do) . The extras are hitting the weight room, keeping up with mobility and being diligent about cool down and body work.

4. In Kona, you had an excellent swim achievement. Describe how you felt when you came out of the water? And describe any other part of your race in Kona. Also share a tip you use to helps you stay focused during a race in particular when you raced Kona?
The swim for me is the best part of every race and particularly in Kona. Kailua Bay is magical – the swim is long and grueling. With one loop it is easy to back off, but there are always feet to chase and people to keep up with. For me the swim sets the tone for the day. I swam more this season and yes my time was my fastest in Kona 58:37 but more importantly I came out with a low HR and very little fatigue. I don’t have a focus problem in the swim. I love it too much. The bike is where it’s easy to lose focus, when you are a million miles away on the Queen K where it is hot and lonely and a head wind, it’s easy to give up, dream of riding into the ocean, think about being any place but on the miserable bike in the searing heat. I break it up – aid station to aid station – focus on power, relaxing, cadence and work towards more cold water and human contact.

5. Which one is your favorite of the 3 Ds: desire, determination or discipline?
We all have desire- that’s the best one. Everyone is determined in some capacity. But discipline is what sets the top achievers apart, so I guess that is my favorite. Discipline is hard – skipping dessert, going home early, drinking water when you want to knock back a few beers, waking up at 4:30am, going to bed at 8:30 pm.

We hope you are inspired and motivated after reading Julie’s story. It’s an incredible reflection on what it takes to be an age group champion. But even more important, this what it takes to achieve your triathlon goals. An unrelenting ambition to learn, learn some more, put yourself out there and stay after it.

Congratulations, Julie!

D3 Multisport is proud to release the video series, “The Triathlon Minute”. Invest 1 minute each Friday and you may learn something you didn’t know.

Learn how a ‘windmill’ warm-up drill in the pool can lead to a powerful swim stroke from USAT Level III head coach, Mike Ricci.

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By now, if you've spent a couple of months embracing the triathlon challenge, you've likely encountered articles stressing the importance of training with a heart rate monitor and understanding your training zones. Initially, this might seem overwhelming amidst all the other aspects you're trying to grasp, but in reality, it's straightforward if you keep it simple to start. It's also a valuable tool that can set you on the right path with your training.

So, let's begin by defining training zones. In this context, they represent specific levels of intensity measured by your heart rate monitor, crucial for both running and cycling training. These zones play a pivotal role in ensuring your easy days remain easy and your hard days remain hard. Moreover, they help you gauge your effort during anaerobic workouts, including intervals and recovery between intervals.

Here's a breakdown of the five zones:

1. **Recovery/Zone 1:** This zone encompasses our easiest workouts, typically utilized for recovery after a hard training session. The intensity is low, well below our lactate threshold level, making it ideal for recuperation.

2. **Extensive Endurance/Zone 2:** Also known as the "conversational pace" zone, it's utilized to build aerobic endurance. Lactate build-up is minimal, allowing for longer training durations to enhance aerobic capacity. This zone is heavily utilized by multisport athletes, constituting around 75-80% of training time.

3. **Intensive Endurance/Zone 3:** This zone, slightly higher than Zone 2, is utilized during the base phase. It involves a higher level of lactate production and is often termed the "gray zone" or "No Benefit Zone" for beginners. It's advisable for novices to avoid this zone initially.

4. **Threshold/Zone 4:** Alongside Zone 2, this zone is crucial for training. Operating just above or below lactate threshold, it aids in increasing lactate tolerance and removal from muscles. Approximately 20-25% of training should be conducted in this zone.

5. **Anaerobic/Zone 5:** Training in this zone pushes beyond lactate threshold, with short intervals. Caution is advised as overuse of this zone can lead to injuries.

Understanding these zones in terms of slow and fast-twitch muscle fibers involves a progression from primarily engaging slow-twitch fibers in Zone 2 to gradually involving fast-twitch muscles. The goal is to enhance endurance and performance by conditioning fast-twitch fibers to mimic the characteristics of slow-twitch fibers, particularly evident in Zones 4 and 5.

Determining your training zones can be achieved through a protocol, such as the one used at D3 Multisport, ensuring consistency and reliability in test results. While lab testing provides the most accurate results, it may not be accessible or affordable for everyone. Collaborating with a coach or following a recommended protocol can establish a consistent testing environment for yourself.

Using and establishing training zones need not be complicated, especially as you begin your training journey. Keep it simple, and as you progress in the sport, you'll naturally deepen your understanding of your training zones. Consider this article a starting point in your learning journey!

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Now that the big day has arrived, you'll want to pretty much stick to EXACTLY what you have been doing in training. That means not exceeding predetermined limits on the hills and keeping your watts within a certain range. Along with keeping the watts in a certain range, this means pedaling when you need to, and not pedaling when you need to. Yes, you read that correctly. Sometimes you don't need to pedal. If the IMWI course is 112 miles long with a lot of hills - too many to count when I was there - then there must be a lot of downhills as well. What goes up must come down. So, unless you are going to really gain some speed to get up the next hill, you are probably better off coasting. Why? If two guys of equal run ability get off the bike at the same time, and one has biked 112 miles, and the other has biked, let's say 100 miles, who do you think has the fresher legs to run a marathon? My money is on the guy who pedaled less. You can see this in the Tour all the time - guys sitting in the pack soft-pedaling at 70-100 watts - those guys have fresh legs for the final sprint. They have a HUGE advantage over the guys who are working hard at the front to keep the pace line moving.

So, unless you are not gaining any tactical advantage, there is no need to pedal on the downhills. If you are riding in the 6:00 range or faster, this means if you are going about 30-31 mph on some of the downhills, then you can stop pedaling. The amount of energy (watts) that it takes you to get over that 31 mph is enormous and certainly not worth it. So, if you see your mph display poking over 30 mph, you can most likely coast. Also, if you see the mph display NOT moving while you are pedaling, then you are probably wasting energy. So, just chill and enjoy the coasting.

Questions: What wattage do I ride at? Great question! My answer of course is: what wattage have you been riding at in training that gives you an IF of .65-.72? I know, I am not supposed to answer a question with a question, but in reality, that's the answer. You want to shoot for a range of watts within that .65-.72 IF - so a conservative ride would be 65% and an aggressive ride would be more towards 72%. If you want to blow up on the run, then go ahead and ride at 75-80%. Be my guest.

If you lose power on your power meter, remember you still have your HRM so you should know about what effort that .65-.72 puts you in - right about 20 beats below your threshold, so make sure HR, power and cadence are lined up. If you feel as though you are working hard aerobically to push a certain wattage, then back off. If you feel as though it's easy to push a certain wattage and you can go harder, DO NOT. Just stick the cap on the watts of .72. Your run legs will thank you.

An example: an unfit guy named Mike raced IM USA in 2005 & his run fitness was good, biking not so much - low mojo after IMNZ left him off the bike for a long time. So, he had a plan to swim conservatively, ride exceptionally conservative, and run as well as he could for the course (1500 feet of elevation gain). Had he tried to ride to a time, like say 5:45 instead of chilling at 180 watts (70% IF), his run would have been in the 'toilet', and at all costs we want to avoid the 'toilet'. He actually ran a decent marathon on a tough course.

Lesson of the story is ride to watts, not a time! If it's a 25mph headwind or pouring rain, your mph will be different than what you are hoping for. But your wattage is your wattage and that won't change no matter what the conditions. Racing for 10-17 hours is a long time, so it's important to be conservative. Get your calories down, stick to your watts, keep your cadence up and laugh at the people trying to crush the uphills. IF, in fact, you bike too slowly; which I highly doubt you will; you have 26 miles to make up for it. Seriously! I have seen people hammering away for an extra 5 minutes on a 112 bike course only to blow up on the run because they pushed the bike too hard. A five-minute gain on the bike could mean losing hours on the run. But backing off and losing five minutes on the bike could mean GAINING 30 minutes on the run. Something to think about folks: Ride smart; run strong.

Most important is getting to mile 18 feeling good. Here is where you'll pass all the people who went too fast. It's easy to swim strong, bike hard for 112 miles and run solid for 2+ hours, but it's when the race gets into the 8, 9, 10-hour mark that it gets hard for most people. At MILE 18 is when the race begins. IF you can get to MILE 18 feeling good, that's when you pass a LOT of people and really have a great race. The ENTIRE race is about getting to mile 18 feeling great. You have a 4k swim, followed by a 112-mile bike ride, followed by an 18-mile run - all WARM UP for the 8-mile race you want to RUN at the end of the race. That's the focus on race day.

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In crafting a plan for the upcoming season, identifying your goal races serves as the initial step. Subsequently, planning for proper base, build, taper, and peak phases becomes crucial. Among these phases, the base and build phases hold particular significance. The period ranging from 10 to 6 weeks out from your A priority race marks a pivotal juncture in your training. It's the phase where you transition from the base phase into the build phase. During the base phase, the focus lies on accumulating miles at a more aerobic effort and enhancing endurance. Conversely, the build phase entails introducing more time in the tempo and functional threshold zones. Accurately monitoring your time in these zones is paramount, and this is where your power meter becomes invaluable.

To begin, you'll need to conduct a test to establish your power zones. I advocate for the CP 12, or Critical Power 12 test. This entails a 12-minute steady time trial, yielding CP values for various intervals from 5 seconds to 1 hour. Utilizing this data, you can determine your recovery, endurance, tempo, lactate threshold (LT), VO2 max, and anaerobic capacity power zones. It's imperative to ensure the test is repeatable since you'll want to re-test yourself every 4 to 6 weeks to gauge your progress and adjust your zones accordingly. Armed with this data, you can fine-tune each bike workout to ensure you're spending the right amount of time in the appropriate zones.

Let's start with long-course athletes. Around 10 weeks out from a long-course event (half Ironman or longer), focus shifts towards longer miles on the bike. For a half, your weekend ride should span 60-75 miles, while for an Ironman, aim for 80-100 miles or more. The key here is to incorporate some intensity but keep it moderate. You can gauge the intensity of your ride using the Intensity Factor (IF), aiming for around .65 to .75 for a base-oriented ride. During these rides, strive to maintain a steady pace and allocate most of your time to your endurance wattage zone. You can incorporate some steady intervals, but no more than 20% of your total ride time should be spent in the tempo zone.

As you transition into the build phase approximately 8 weeks out, begin integrating more intensity into your rides, including your long weekly ride. Again, use the IF to monitor your effort, aiming for .75 to .85 at this stage. Incorporate periods of riding at various wattages, gradually increasing the intensity. For short-course athletes, similar principles apply, but adjustments to the numbers are necessary. Long base-oriented miles will be shorter but slightly more intense, with an IF of .7 to .8 on longer rides spanning 50-60 miles.

Approaching race day, simulate the high-intensity demands of a hard 40k time trial approximately 8 weeks out from your goal race. During this phase, aim for a higher IF, ideally ranging from .85 to .95. Design your rides to include hard intervals that replicate the physiological demands of shorter but intense races.

In conclusion, a power meter is an invaluable tool at your disposal. Take the time to familiarize yourself with all its functions to unlock its full potential. By doing so, you'll optimize your training and enhance your performance potential. Power UP!

Coach AJ Johnson is a USAT Certified Coach and can be contacted for personal coaching at AJ@D3Multisport.com.

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With the shifting weather, shorter daylight hours, and holiday distractions, navigating winter training requires finesse. While many athletes view this season as an opportunity to lay the groundwork for the coming year, it comes with its own set of challenges. However, with the right strategies, you can sidestep winter burnout and emerge in spring stronger than before.

Firstly, reframe your approach to base building. Instead of aiming for long, arduous training sessions, distribute your training hours across the week. For instance, committing to 6 hours of cycling is feasible by spreading out shorter, focused sessions on the trainer throughout the week. Similarly, running can be approached with multiple shorter sessions per week, each lasting 1 to 3 hours. This approach not only accumulates training volume but also allows you to address various aspects of your fitness, from endurance to power to form.

Secondly, avoid falling into the trap of exclusively focusing on base training. Maintaining a balance between speed work and base work is crucial. Incorporating 1 to 2 speed sessions per week, even if brief, helps prevent stagnation in leg turnover and threshold capacity. These sessions can be efficiently executed on the trainer or treadmill, starting with shorter intervals and gradually progressing to longer efforts, aiming to elevate your heart rate into zones 3 and 4.

Lastly, diversify your activities to include alternative sports or multi-sport bricks for longer training days. Cross-country skiing, particularly skate skiing, offers a full-body workout without the impact associated with running or cycling. It challenges you across various heart rate zones and complements your triathlon training regimen. Additionally, snowshoeing provides a strength-building aerobic workout, enhancing leg and hip strength while boosting aerobic capacity.

For longer sessions, consider incorporating run/bike/run or bike/run bricks. These should be kept within zones 2 and occasionally zone 3. Ensure you thoroughly dry off and dress appropriately between transitions to prevent exposure to the cold, reducing the risk of illness.

Winter training demands motivation and consistency. By adapting your approach and making these adjustments, you can navigate the challenges of the season, arriving in spring mentally and physically resilient.

Train Hard, Train Smart, Train Safe,

Coach A.J.

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Last month, I discussed the "Myth of LSD" and how base training sets the foundation for a successful race season while enhancing aerobic fitness. Now that you're in your base season, or should be, it's a good time to assess your fitness by participating in some races to gauge your progress. There's a great quote by Dr. Daniels, the renowned running coach and author, who once said, "If you want to train faster, prove it by racing faster." Well, now is your chance! If you want to demonstrate that you should be training at a quicker pace, you can do so by racing faster and discovering where you truly stand. Let's go over a few key points for racing during the base phase:

Timing:
Choosing the right time to race during base training can be challenging. You have your long run days, long bike days, etc., so how you schedule the races is crucial. Remember, you'll be pushing yourself to a hard effort level that you may not have experienced in a while. This is especially true if it's your first race of the year. Typically, I advise my athletes to prepare for a half marathon or 10k early in the season – somewhere around Base 2 or Base 4. You may wonder why not schedule the race at the end of a recovery week – and you could, but I prefer to do it the week after a recovery week. I believe this gives the athlete a better chance to absorb more of the fitness gained in the last Base Phase. I structure my schedules in three-week blocks, so after two weeks, I schedule an easier week, and then after the first week of the next phase, I schedule the race.

Why race during the base season:
I like to race once per month, even in the off-season, to stay connected to that "race feeling." You know what I mean: the butterflies, the anticipation, and all that goes with it. The more you race, the easier it becomes. Once it becomes routine, you can relax more before and during the race. Another reason to race is to assess your performance in a competitive environment – being disciplined to hold back and let the race come to you. Going out front to hammer a race and blowing up a mile later will quickly teach you about pacing. I believe going out hard and trying to hang on is one of the best lessons on pacing we could ever learn.

You can participate in a low-key race during base to assess your pace and heart rate, to measure yourself against others and yourself, to see what's changed, what you can improve, practice race-day nutrition, and to enjoy your fitness. For some, it may be just to beat people. Whatever the reason, we all have a good motivation to do it.

How hard should I race?
This depends on what you are training for. When athletes are preparing for half Ironman or longer events, I have them schedule a half marathon during the Base Phase to experience running 13.1 miles in a race setting. For those racing sprint and Olympic distance races, I recommend a 5k and/or a 10k. For beginners, I suggest using a heart rate monitor and focusing on maintaining specific ranges for different parts of the race. For example, in a 10k, aim for a mid Zone 2 for 2 miles, a Zone 3-4 goal for 2 miles, and then go all out for the final 2 miles. For a 5k, aim to run at or near your lactate threshold for the entire race. For longer races like a half marathon, I recommend a plan of Zone 2-3 for 5 miles, Zone 3 for 5 miles, and then pushing hard for the final 5k. This formula has proven effective for many athletes, so don't hesitate to try it.

What distance should I race in the Base Phase?
My advice is to challenge yourself! Move up to the next longer distance. If you ran a 5k last year, try a 10k. If a 10k feels manageable, attempt a 15k or a half marathon. Push yourself to try something new.

Finally, for slightly more experienced athletes, don't be afraid to ride your bike to the local 5k or 10k, or even go for a long ride the day before. Racing on tired legs simulates the conditions of a triathlon, and practicing it in race-like conditions will only enhance your performance. Allow your body to become accustomed to that feeling, and you'll find that racing during the Base Phase becomes a key to a successful season.

Michael Ricci is a USAT Level II certified coach. He can be contacted for personal coaching at mike@d3multisport.com.

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Coach an athlete that was preparing for a marathon in December. I had him keeping the sports balanced and the schedule pretty moderate in volume. He is preparing for an IM in September and we are a long way from there in terms of ramping up the volume. He ended up missing the race due to a conflict with his final exam and ran the 13.1 miles by himself the next weekend. He ran a PR of 1:29. Considering he has never had a coach before, this really wasn a surprise. I would say that the coach is not the reason for the PR 95% of the time.

Really, it's just the consistency, and having someone to answer to. A few weeks later, this athlete has an emergency appendectomy operation on Christmas day. Good bye fitness right? Guess again. Prior to the marathon he tested out at 25:00 for 3 miles on the track at an aerobic heart rate. Two weeks after the operation he was able to run another test, this time the result was 30:00. Not exactly what we were hoping for, four weeks before another marathon.

Leading up to the race, his training consisted of nothing more then a few runs a week, nothing more then ninety minutes and nothing higher then a Zone 2 heart rate. He was still using his Computrainer and swimming two times a week. He was feeling better but not as fit as he did before the December marathon. We were shooting for something in the 1:32-1:35 range and he was to start out conservatively. When all was said and done he ran a 1:27! Another PR by 2 more minutes!

Was it great coaching? Hardly. Was it the base training we did back in October through December? You betcha it was. I can't wait to see how fast this athlete goes when he actually does some speed work and we taper him. My point? Instead of hammering away get your base miles in. The bigger engine you build, the faster you can go.

Michael Ricci is a USAT certified coach. He can be reached for personal coaching at mike@d3multisport.com

I asked Mike Ricci, founder of D3 Multisport and Level III USA Triathlon Certified Coach, about the use heart rate monitors with triathlon training. But first I asked him his thoughts regarding goals and periodization. This is what he had to say.

Goals are great, but really it's objectives that get you to meet your goals. Example: I want to run 17:50 for a 5k. Great goal. But what do I have to do to get there? Run 3X a week? You need solid objectives to reach your goals. 17:50 probably won't happen unless you are already an elite athlete. So, a goal without a plan is just a wish. ( D3 also recommends that you add one more event to your season and volunteer! What would our races be without volunteers?)

As for periodization, it is good basic stuff, but after a few seasons, you should work less on the "base" fitness and more on the power and technique side of things. "Building base" is outdated. Athletes need to work on other weaknesses. Here's my take on "Sport Focus" training:

https://www.d3multisport.com/d3-university/sport-rotation-in-triathlon-getting-through-a-plateau

(17:50 for a 5K-yeah, right-maybe on my bike! And as for a few seasons of periodization and not needing to work on general "base fitness", I wish I didn't need to work on a base! Remember, Mike is a Level III Elite coach!)

So, let's get into the heart rate questions.

Do you even need a heart rate monitor to train effectively?
Shouldn't you just be going all out with every workout so you'll be totally prepared for race day? No, you don't need a HRM to train effectively, but it can help if you are new to training. Alternatively, You can use something called RPE (Rate of Perceived Exertion) but this is for more experienced athletes. A heart rate monitor will allow endurance athletes of all abilities to train at the correct intensities. It's said time and again that many people go too hard on their easy days, and too easy on their hard days. A HRM will allow you to avoid this and train in the proper zones on a daily basis. If you follow a quality training plan while using a HRM, you'll see solid improvement in no time. If you try to go hard or all out in every workout, one of three things will happen, and none of them are good: you'll get sick, you'll get burned out from training, or lastly you'll get injured. Training time should be split up into 80-85% at an easy effort (Zone 2 with HR training) and the other 15-20% at a harder intensity (Zone 4).

So, if you have a heart rate monitor, why do you have heart rate zones?
A heart rate monitor is only a tool. Kind of like a hammer-you still need to know how to use it, or it's useless. HR Zones will allow you to train in the proper zones with proper intensity.

Are running zones and bike zones the same?
For most people the answer is "no". Usually the difference is about 8-12 beats per minute. A running threshold HR is usually higher as you are supporting yourself while you run. When you are riding a bike, the bike is supporting you, so your HR will be lower. There are athletes who have very wide HR ranges and there are others who have HR ranges that are very close. It's all individual when it comes to HR training.

How do you determine your heart rate zones?
Here is a link on how to do this. This link includes how to establish your swim pace, as well as bike and running heart rate zones.

https://www.d3multisport.com/d3-university/defining-training-zones-and-paces

If you use Training Peaks, there is a calculator to set up your zones or you can use one of our D3 online calculators for training zones as well.

What is Training Peaks?
Training Peaks is an online training log that will record your training information and let you review your files from your Garmin, Polar and all the other devices out there. With the help of your coach, you'll see which areas you need help and in which areas you are doing well. What is the difference between lactate threshold and max heart rate? By definition lactate threshold is your average heart rate over one hour; your best effort for 60 minutes. Max heart rate is trying to see how high you can get your HR for a short period of time.

How do heart rate zones fit into the periodization cycle?
Early in the season you'll be doing mostly easy aerobic training with the focus on building your body's endurance for handling the harder, race pace efforts, later in the season. So, you'll be focused on lots of easy Zone 1 and Zone 2 training to start with. After a solid base is established, you'll be able to add in some tempo or Zone 3 workouts and once you are six to ten weeks out from your key races, you can add in Zone 4 workouts to help prepare to race your best. So, you have your zones for your workouts-how do you participate in a group bike or run and stay in your zones? This is tricky and why I ask my athletes to train on their own or with athletes of similar abilities. Nothing will ruin a good training plan like training with a group that will push you out of your zones. You can always warm up with a group, but when it comes time to work in your specific HR zones, you should do this alone or with someone of similar ability.

So, every workout should have a purpose and you should stick to that purpose?
In a perfect world and with a knowledgeable coach, YES! Every workout really should have a purpose. Since most of us are pretty busy, make sure your workouts count! That means taking the easy days easy and hitting the harder workouts as hard as you should (notice I didn't say "all out" or as "hard as you can".

Should you use your HR monitor on race day?
If yes, what zone should you be in? Yes. If it's a short race and you have the experience to go fast or hard for 2 hours then just ignore the HR and check the averages for each leg afterward. Use the information afterwards, but you don't need it to guide you in the race. If you are new to racing, it would be very beneficial to use the HRM to help you to not go over threshold during the race, and to help you to finish strong.

Post race, you can see how this data compares to your testing HR. For a short race, your HR will be elevated at threshold or even higher toward the end of the run. For an Olympic distance event which is 2 or more hours, I would recommend keeping heart rate below threshold until you feel comfortable enough on the run to go hard at the end. For a Half Ironman race, your HR should be in Zone 2, with some Z3 mixed in later in the race. For an Ironman event, Z2 is your best friend!

Do elite athletes and age group winners train using heart rate zones and periodization?
Or do they use some other system? This question can be answered in two parts with one half being its own book! Should AG winners and professionals use HR monitors or do they use HRMs? It is a different question of course. I don't know if they do, but they should! The easiest way to improve is to have a guide and a HRM is a great guide. You can easily push yourself too hard without a governor or HRM to hold you in check. Even in training, most elites and professionals go too hard on their easy days and not hard enough on their hard days, because they are too tired from not going easy enough on their easy days.

As for periodization, this can mean many things-there is "Classic Periodization" which was developed by Tudor Bompa and includes Transition, Prep, Base 1, 2, etc., and there are other forms of periodization such as "Sport Focus" which includes using a set period of time to focus on one sport and only maintain fitness in the other two sports. (Please refer to the link referenced earlier.) There is also the idea of doing your harder training during the earlier part of the season and then adding endurance with longer workouts, the closer you get to your "A" race (most important race).

What is the difference between training to be a fitness athlete verses a triathlete?
I don't really know what a fitness athlete is, but I will guess that you mean someone who stays in general shape with cardio workouts, lifting some weights and no real specific focus. These athletes can push themselves very hard and be very fit but without a plan to really understand what they are doing; they will never see a true peak and maybe they don't need to. They certainly need easier weeks to let the body recover, just like a triathlete would. A triathlete is someone training for three specific sports and working hard at peaking for a particular event and or distance a few times a year.

You are an USAT Level 3 Elite Coach..what exactly does that mean and how did you get those credentials?
A "Level 3 Elite Coach" is the highest certification that USA Triathlon has. USA Triathlon is the governing body of triathlon in the USA. There are approximately 15 level 3 coaches in the US which has close to 2,000 certified USAT coaches. That certification comes with a lot of coaching experience (20+ years) and obviously the knowledge I've learned over the years. There is a Level 3 course taught every 2 years at the USOTC (US Olympic Training Center).

Are all the coaches at D3 at the "Level 3" level?
No, they aren't, but all of our coaches are certified and have a unique skill set. I'm most impressed with the diversity of our athletes and I think any athlete out there can find a great match within our organization.

Thank you so much for all the incredible information to incorporate into our triathlon training plans for the season! And, once again, it looks like a coach is your best bet to help you organize and create a plan for you to reach your highest performance level, and, thus, maximize your potential as a triathlete!

Thank you!

Mike Ricci is a Level III USA Triathlon Certified Coach and has been coaching endurance athletes since 1989. Mike founded D3 in 2000, and has slowly added top-notch, USAT certified coaches each year to handle the demand for high quality triathlon coaching. D3 coaches have coached hundreds of athletes to their first triathlon and hundred more to become Ironman Finishers. From 2002-2008, D3 was awarded the job of writing the training programs for the USA World Championship teams. Mike currently coaches the four time defending Collegiate National Champion University of Colorado Triathlon Team. He can be reached at mike@d3multisport.com

This article is essential to get started in triathlon training. We will explain how to determine swim paces in the pool, heart rate zones on the bike and run, as well establish power zones on the bike. In addition, we'll show you how to input these numbers into your Training Peaks account so your workouts can be effective and measurable. 

To start with, bike and run training efforts are based on heart rate zones and perceived exertion. For swimming, we will use pacing, as it is difficult to determine heart rate zones in a pool.

In swimming, we want to find out what our ‘average pace per 100 (meter or yards)’ is. In order to determine this number, we can do a number of tests. The simplest test, in my opinion, is the 1,000 yard (or meter) Time Trial (TT). In the TT your goal is to swim a fairly hard effort for the entire distance. The key is to not slow down in the second half of the swim. It’s best to start out at an effort that you can maintain by the end, but you must also be able to push yourself the whole way. You should finish knowing you gave it everything you had.

Swim test protocol:

300-500 yd warm up.
6-8 x 50 yds on 10 seconds rest.
1,000 yd TT.
300 easy cooldown.

Example:

Johnny swims 17:45 for his 1,000 yd TT. This tells me Johnny’s swim pace is 1:46 per 100/yds. His 1:46 is called his T-pace. Now that we have the T-pace of 1:46 we can create swim workouts adjusted to this pace. For example, a very hard set for Johnny might be 10×100 @T-Pace on 10 seconds rest. This would mean Johnny’s goal is to swim the 100s at 1:46 pace. An easier set might be 10×100 @T+10 seconds on 30 seconds rest. Johnny’s goal for the 100 is 1:56. Another set might be 6×100 T-pace minus (-) 5 seconds rest. This means Johnny’s goal is to swim the 100 in 1:41.

As you can see there are many of variables and many workouts we can derive from that TT. It is recommended that you re-test your TT every 4-6 weeks.

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In biking, we want to know our heart rate training zones and power zones. To make this as easy as possible, we will use a standard 30 minute TT. From this TT we will be able to determine the correct training zones. I do advocate doing both an inside and outside LT tests.

Bike test protocol for inside testing:

The warm-up is 15 minutes of cycling, moving through the different gears, always keeping the cadence above 90 RPMS. Do a few short sprints to get your heart rate up and ready for the test!

You should start out in a gear that you can maintain 90 RPMS in. Make sure you remember what gear you started in.

The 30 minute TT begins. Give this your best effort throughout as if you were racing a 20k TT or sprint triathlon. The average power and heart rate for the entire 30 minutes is your Lactate Threshold or LT and/or your FTP (Functional Threshold Power).
You should finish knowing you gave it everything you had.
15 minutes easy cooldown.

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In running we want to know our heart rate training zones, power zones, and pace. To make this as easy as possible, we will use a standard 30 minute TT. From this TT we will be able to determine the correct training zones. This is best if done on a flat uninterrupted path or trail.

Run test protocol: 

After a 15 minute warm-up of easy running, finish with a few quick 20 seconds bursts to get your heart rate in the correct training zone.

The 30 minute TT begins. Same as the bike test, we want to give this the best effort we can over the 30 minutes. The average heart rate and or power for the entire 30 minutes is your Lactate Threshold (or LT) and or your Functional Threshold Power. You should finish knowing you gave it everything you had. Conclude with 15 minutes easy cooldown.

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Once you have your Swim Paces, your bike, and run threshold heart rates, along with power numbers and paces, you can then input those numbers into your Training Peaks calculator and they will automatically populate for you. See the following video for help:

Training Peaks How to Set your Thresholds and Calculate your Zones

Once you are in your Training Peaks account, here's how you'll set up your zones:
Swimming: 1. Input your threshold pace from your test. 2. Choose Type: Threshold Speed 3. Choose Method: Friel 4. Click on 'Calculate' 5. Click on 'Apply'

Cycling HR: 1. Input your threshold heart rate from your test. 2. Choose Type: Lactate Threshold 3. Choose Method: Friel for Cycling (7) 4. Click on 'Calculate' 5. Click on 'Apply'

Cycling Power: 1. Input your threshold power from your test. 2. Choose Type: Threshold Power 3. Choose Method: Andy Coggan (6) 4. Click on 'Calculate' 5. Click on 'Apply'

Running HR: 1. Input your threshold heart rate from your test. 2. Choose Type: Lactate Threshold 3. Choose Method: Friel for Running (7) 4. Click on 'Calculate' 5. Click on 'Apply'Knowing your training zones and training in the correct zones will allow you to train more efficiently and to make progress faster. If you have questions, please let us know. You can contact us below! 

For many triathletes, fall is a transition period. Shifting from a routine of daily double workouts and weekend races to a less rigid schedule with fewer specific goals can be both a healthy freedom and a frustrating feeling at the same time. For me, this fall break is a chance to concentrate on my primary love, running. Whether running is a strength or weakness, fall is an excellent time to pick a 10k or half marathon to train for before the less runner-friendly roads of winter appear. Why not mix up your training this fall and try a routine you haven't used in the past. Just as students regularly have to learn new test taking strategies, athletes ought to experiment with different patterns of training. If you always follow the same routine, how will you know if you can improve or if the plans you follow are indeed ideal? Regardless of the training plan you choose, the key workouts of speed, endurance, and strength should remain staples throughout the plan.

EnduranceWe all know that endurance workouts are the foundation for one?s training. According to Jack Daniel?s Running Formula, each week?s long run should be about 25-30% of one's weekly mileage. If you are training for a 10k, your longest run will be no longer than 70 minutes. A half-marathon racer will probably go no longer than 10 minutes longer than their anticipated goal time. While long runs are a great opportunity to catch up with a friend and 'zone out', we should not become so distracted from what our feet our doing as to forget our cadence. Take time during your long run to focus on being light, 'running over the ground' and 'not into it', Daniels says in his Running Formula. Ideally you want to be running 185 steps per minute. Don't forget to include an occasional 20-30 minute tempo run at the end of your long run. This teaches you to run fast when you are tired, similar to the end of a race. Of course one would want to build up this tempo addition gradually. For example, imagine you are scheduled for a 90 minute zone one run. Make the last 10 minutes a run at tempo pace (Zone 3). Give yourself a week or two before, moving up to 15 minutes of tempo.

StrengthRunning a variety of hill repeats are a great way to build strength which helps to ward off injuries. Hills are speed work in disguise. One can vary the following workout by running different hills and playing with the intensity by changing the length of the repeat and the recovery time. Make note of how far you get on each repeat. As you gain strength, you will be able to see improvements. Have fun with these by recruiting friends to form relays. The recovery time becomes however long it takes for your partner at the bottom to reach the top. Practice running fast both up hill and downhill.

Try running 4 x (3 x 2 minutes), where the first hill is aerobic with a form focus and a fast run downhill. The second hill is at tempo pace, and the third is at race effort. Don?t neglect your form! Focus on leaning forward, lifting your knees high, bringing your heel to your butt, and driving your elbows back. Recovery time for the second and third is jogging back down. If you decrease the number of repeats above you can add 4 x 30 seconds surging up hill at a faster pace.

SpeedYes, despite the popular belief to wait until the end of one's training program to add speed, you should be incorporating increments of speed workouts at the beginning of your program. Keep the fast twitch muscles awake! They don?t have to be fully revved, just percolating/alert enough to turn on when asked. While some athletes have more than others, we all have fast twitch muscles and should not neglect them or the conditioning attention they deserve. A basic speed workout would be to do 100 meter or 200 meter repeats. According to Daniel?s Running Formula, these repeats should be at a pace six seconds faster per 400 than a quarter run at 98-100% of maximum heart rate (Zone 5). You should provide yourself with full active recovery time in between repeats. This may mean recovering for as much as two to four times as long as the work interval. The goal is to perform these repeats with efficient form so as to expend minimal energy. They will not only improve your speed but more importantly engage the muscle fibers to improve your running economy.

Try the following 100 meter repeat workout. After a thorough warm up and stretching, run for 20 minutes on the track where you are surging on the straight aways and jogging the curves. You can mimic this on a flat course in which you are surging for about 25 seconds and jogging for 35.

Now it's time to start creating! Seek variety in this fall's training program but don't forget to base your workouts on the three staples of endurance, strength and speed. They should be the building blocks of your plan.

Heart rate monitors (HRMs) have been a game-changer in training since they became widely accessible in the mid-1980s, providing an affordable "coach" for the average person. This technology allows individuals to monitor their heart rates (HR) in real-time, enabling them to adjust their intensity levels accordingly. Modern HRMs offer advanced features like interval programming and data recording for various metrics such as HR, pace, altitude, distance, and calories burned.

However, in our pursuit of precision, we've sometimes become overly reliant on these devices, obsessing over every data point and metric. In today's data-driven society, where we track everything from car GPS to phone usage minutes, it's easy to get caught up in analyzing every aspect of our workouts.

Yet, training should be about enjoyment, stress relief, and improving overall well-being. While HRMs provide valuable insights, they shouldn't overshadow the joy of exercising and the camaraderie it brings.

There are instances when HRMs may conflict with our perception of effort levels. In such cases, it's essential to listen to our bodies rather than fixating solely on the numbers displayed by the device. This is where the concept of Rate of Perceived Exertion (RPE) comes into play.

The RPE scale, ranging from 1 to 10, offers a simpler and more intuitive way to gauge effort levels. By aligning RPE with HR zones, individuals can better understand how hard they're working relative to their physiological responses.

During certain periods, like October through December, relying on internal cues rather than HRMs can be beneficial. By using the RPE scale, individuals can maintain appropriate intensity levels tailored to their specific goals and conditions.

Moreover, RPE proves invaluable in competitive scenarios, where focusing solely on HR may limit performance. Whether racing or training in extreme conditions, such as heat, RPE allows for more adaptive and effective effort management.

Therefore, it's crucial to strike a balance between utilizing HR data and listening to one's body. By incorporating RPE into training routines, individuals can gain a deeper understanding of their capabilities and optimize performance accordingly.

In conclusion, while HRMs offer valuable insights, embracing the freedom of running by RPE at times can enhance training experiences and performance outcomes. So, I encourage everyone to occasionally disconnect from the numbers on their wrist and embrace the intuitive sense of effort. This practice not only fosters a deeper connection with one's body but also equips individuals with a versatile tool for optimizing performance in any situation.

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Proper pacing is crucial for both training and racing, dictating how fast you run, bike, or swim for every workout and event. Without practicing proper pacing in training, you risk being unprepared for race day, unsure of how hard you can push yourself. Here's some insight into approaching pacing for key interval workouts.

**Developing Pacing Habits:**
To maximize the benefits of your workouts, it's essential to develop a habit and feel for good pacing. Most running world records have been set with a negative split (second half faster than the first), indicating its effectiveness for both racing and training. Consistently running the second half of your long runs slower than the first could lead to underperformance on race day.

**Implementing Pacing in Training Sessions:**
For instance, consider a set of 100-meter swims in the pool. If your best effort is around 1:30 for a 100-meter swim, and your workout calls for 10 x 100 at a hard effort on a 1:50 interval, you should aim to hold or negative split each set. Starting too fast will lead to fading and diminish the benefits of the session. Instead, begin at a challenging pace, gradually increasing speed so that the last sets are close to or at your best effort. This approach not only maximizes training benefits but also helps develop a feel for the water, crucial for race day performance.

**Track Workouts:**
Similarly, track workouts like sets of 800-meter repeats should be paced strategically. The initial repetitions may feel easier as your heart rate is lower and your legs are fresh. As fatigue sets in, gradually increase effort, aiming to finish faster than you started. Keeping a log of your times will help you learn the best pace for your intervals, and practicing checking your pace during runs can help develop a feel for your target pace without relying solely on heart rate monitoring.

**Long Runs and Rides:**
For long runs or rides, pacing is equally important. Starting too fast and fading in the second half indicates poor pacing and can result in underperformance. Long easy runs should be slow enough to allow for a faster second half, indicating proper pacing. Structured speed work or tempo efforts in the latter part of a long run can help break up the monotony and improve overall performance. Alternating between easy long runs and those with tempo or lactate threshold efforts can also be beneficial.

**Practice Makes Perfect:**
Developing a feel for pacing takes practice and attention to detail during training sessions. By paying close attention to your pace compared to your effort, you can optimize each workout, leading to improved performance on race day. Implementing proper pacing strategies in interval sessions will help you become a faster and more efficient athlete in the long run.

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Heart rate training can be confusing due to the many different types of terminology used and the many opinions on how we determine what our threshold zone is. Additionally, there are many different charts that give us a variety of ranges which adds to the confusion. This is an example of information overload, and to a beginner or an experienced triathlete, this can seem incredibly confusing. My goal for this article is that you have a good understanding of how and why to test for heart rate zones, which training zones you should spend the most time in, and to make this a simple process.

A definition of Zone 1 is that it's a super easy effort, probably a 4/10 on the Rate of Perceived Exertion (RPE. It's so easy that you should feel "guilty" when you are done. You will think you didn’t go hard enough; that it didn't feel like a workout; you don't think there was any benefit because it felt too easy, etc. If you have these types of thoughts after a Zone1 workout, then congratulations, you are doing it right! I call this the"Guilty Zone."

A definition of Zone 2 is a bit more complicated, as it should feel pretty easy, at least in the beginning. But you should feel as though you have to work if you've been doing this for several hours. You may even see a cardiac drift towards the end of this workout. How easy is easy for Zone 2? I would recommend somewhere around 5-6/10 on the RPE scale. You should be able to hold a conversation for the duration of this workout, and I mean being able to talk in full sentences, not 1 or 2-word gasps. This is what I call the "Conversational Zone."

Zone 3 gets a little gray, and literally, it is a 'gray zone'. You typically aren't going easy enough to get the benefits of a nice easy effort and you aren't going hard enough to get the benefits of a 'Race Pace' type workout. This is an effort of about 7/10 on the RPE scale, and you can talk in one to two-word answers. I actually call this zone the NBZ "No Benefit Zone."

Zone 4 is your "Race Pace" zone, this is where you have burning legs and lungs and you can't keep the effort up for much more than an hour. And yes, you have to be pretty fit to keep this effort up for an hour, but by definition, your threshold is an effort you can manage for one hour. You know when you are in Zone 4 as your breathing is labored, your arms and legs get very heavy and all you want to do is stop. This effort is 8-9+ on the RPE scale.

Zone 5 and up are for shorter efforts and these are usually 9+ to 10 types of efforts on the RPE scale. These efforts may last from a few seconds to maybe five or six minutes. This zone is beneficial if you are doing a lot of racing that has hard but very short efforts, such as bike racing or racing short events on the track in running.

Since this article is geared toward endurance athletes and our races our typically one hour or more, let's understand how our training should be set up. Consider that a 400m race around the track that takes world-class runners about 40 seconds to complete is around 86% aerobic. Now, if you are running a 5k, how much of that race do you think is aerobic? The answer is probably somewhere around 97-99%. For the average athlete the percentage of zone training for each zone should be roughly:

80-85% Zone 1 and Zone 2.

10-15% Zone 4

2-5% of Zone 5 (For those of us who are training for half ironman distances and above there should be a percentage of Zone 3 training as well, but still that percentage may only be 15-20% a week.)

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The importance of Zone 1 and Zone 2 Training

Zone 1 and 2 training is important because of the benefits of these workouts. You build endurance, durability, and strength. In addition, these easy training sessions help build capillary pathways that transport oxygen to your muscles and carry waste away from your muscles. The more capillary pathways that you can build, the more efficient you will be. Efficiency is equal to free speed. If at first, you can't keep your HR under Zone 2, then you need to slow down. If that means you run for 3 minutes and walk for 2 minutes to keep your HR down, then by all means do it. For a fit athlete getting back into training, I recommend not training with the heart rate monitor for 2 weeks and then putting it on once you have a sense of fitness coming back. You may find that training in Zone 2and under is a step back, but you will see the progress over time and will bet thankful you were patient enough to try this.

Adaptation for everyone will be different. Some people will see changes right away, and for others, it may take months. Just this year I had an athlete drop about 40 seconds a mile on his long runs after 2 months of Zone 2 training, and he's been racing and training for over 20 years! So, at any level improvement is possible, but you need to have faith in the philosophy and above all else, be patient.

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Determining your zones

Determining training zones is a simple process and I've written quite a bit on this before. If you are an experienced athlete you can use this method.

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In conclusion, it's my hope you'll follow the methods here in your training and see what great improvements training in Zone 1 and 2 will bring you.

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D3 Multisport is proud to release the video series, “The Triathlon Minute”. Invest 1 minute each Friday and I promise you’ll learn something you didn’t know. Please follow us on twitter: D3_Multisport and / or facebook.com/d3multisport. If you like our videos please share them with your family and friends. This week’s Triathlon Minute topic is ‘The Importance of Protein’ from Nutritionist Craig David

D3 Multisport is proud to release the video series, “The Triathlon Minute”. Invest 1 minute each Friday and I promise you’ll learn something you didn’t know. Please follow us on twitter: D3_Multisport and / or facebook.com/d3multisport. If you like our videos please share them with your family and friends.. This week’s Triathlon Minute is ‘Race Day Routine’

D3 Multisport is proud to release the video series, “The Triathlon Minute”. Invest 1 minute each Friday and I promise you’ll learn something you didn’t know. Please follow us on twitter: D3_Multisport and / or facebook.com/d3multisport. If you like our videos please share them with your family and friends. This week’s Triathlon Minute is ‘Racing in the Heat’

While writing this article, I mentioned the topic to one of my athletes, who averaged 10.2 hours of weekly training and raced to a 10:32 at IM Arizona. His reply was: "Just tell all your IM distance athletes to not waste all their fitness gains in the off-season, and instead use their late-season fitness bump to catapult their off-season training into a Kona slot for next year. Period." Good advice, right? I think so too. For years, we've been told to use the approach of building a base through the winter months with long, easy aerobic workouts. These workouts roll into strength and tempo workouts and eventually into speed/track workouts before peaking for your key race of the year. This essentially turns into a lot of easy running and easy cycling through the cold winter months when the weather isn't that great in 80% of the US. Winter just isn't the time to be doing long, easy workouts. Not when the temps are colder, the roads are slicker, and daylight is harder to find. If you really want to do brain-numbing bike rides on the trainer, then be my guest. But I'm here to tell you there's a better and more efficient way to do it. I know this because I've been coaching since the late '80s with an alternate approach and seen impressive athlete achievements, and it's how every good coach I've had since then has coached me.

My argument as to why I think you should train with a different strategy is simple: If you end your season with a great deal of fitness, why take 4-6 weeks off in the 'Transition period' and lose all that hard-earned fitness, just to start rebuilding it in a few weeks? Why would you do that? Granted you need a break mentally from hard training and your body needs a break from the hard work as well. That's understandable. However, I would rather see an athlete take a week or two of low-key aerobic training or even no training, and then get back on the horse nice and easy for a few weeks, but really, they should be back to building power and threshold for the upcoming season rather quickly.

As the old methodology goes, when the weather does turn better, we should then hit it hard once we can get outside again. My problem with this way of thinking is that it's backward! Why should you spend lots of time on a trainer for hours on end at a low power output, or running lots of easy miles at too slow of a pace, and then expect to go out and hit your intervals fast when it's time? Here's the answer: if you spend lots of hours riding easy on the trainer, or logging lots of easy run miles, you'll be very good, maybe even great at riding very easy for long periods of time or running very slow for long periods of time. This method doesn't translate into more power on the bike or a faster 10k come spring. In order to race fast, you need to train fast.

You can't stop doing some faster speed work for months and then expect to just 'turn it on' after you've done months of 'base training.' Your body needs speed training year-round as it's not easily maintained unless you are accessing it all the time.

Another point to remember is that an older athlete needs less endurance and more of the faster, harder stuff as they age. As you get older, you most likely need more speed and more strength work. If you don't access these fast-twitch muscle fibers consistently, you won't be able to use them when you need them. Learn to implement speed sessions often and you will see changes in your paces across the board. You have to be patient of course, but if you stick it out, your patience will be rewarded.

Since I started coaching, I've turned the periodization pyramid upside down. The athletes that I coach, like you and me, have time constraints. Instead of doing easy aerobic base first, my theory has been to add it in last, AFTER I've built up my anaerobic system and raised my lactate threshold. In other words, get fast, then add endurance. Would you rather do your easy rides at 16 mph, or at 20 mph, after you've added some quality cycling to your program? It's going to depend on how you set up your season, so keep reading.

If you aren't training with lots of easy long miles this winter, that doesn't mean you aren't building or maintaining a base — quite the opposite, actually! Even though you aren't specifically targeting a 'base period' of training, you are doing aerobic work, and as long as you are consistent you'll be fine. You may not be doing as much as your friends are, but then again, who wants to do a 3-hour trainer ride?

My philosophy has evolved from my 'hard training in the winter and building aerobic base in the spring' to a more cutting-edge approach. I categorize the year into 3 parts:

1. **Single Sport Focus (SSF):** After the season is over, athletes should be working on their weakness — whether it's the bike, swim, or run. We spend about 2 months focusing on that one sport while maintaining fitness in the other two sports. While maintaining fitness in the other two sports, what we are really doing is working on form and speed. Short, fast bursts of pure speed. Just like when you were a kid. Run fast, take a rest, and do it again. Fire up those fast-twitch muscles — wake them up! More on this below.

2. **Speed Play:** While the SSF is going on, you are working on building good skills in the other two sports. For example, swim drills along with fast 25s and 50s holding as near-perfect form as you can, or bike drills along with high cadence riding up to max rpms as you get smoother and more efficient with your pedal stroke. Lastly, doing lots of run drills to nail down an efficient run form and then adding on some fast 15-60 second bursts that help you become more economical. D3 Athletes: remember to log into the athlete page for videos with techniques and drills for swim, bike & run!

3. **Base Building:** Once we roll through a few focus periods (8 weeks for each sport), this should take you to right around March. Now you'll have a solid foundation of good form, lots of fast workouts in our arms and legs and you can now add endurance. How long does it take for an endurance athlete to build endurance? Around 6 weeks. And don't forget you've been training for the past 16-24 weeks, at this point, so you don't need as much endurance work as you think.

**Race Specific Training:** As we hone in on our A race, now is when we work on race-specific training. If you are racing an Olympic distance race as your A race, then here's where you add in 4x10k on the bike, at goal race HR/Power/Pace, followed by 4x2k off the bike all at goal race pace/HR. You can build up to this workout over several weeks, but you get the point; this is very specific to your most important race. For a Half Iron race, you may ride 40-50 miles at goal Power/HR and pace, followed up by 8-10 miles of running at goal

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Coach Dave explains how to figure out your run cadence and why it matters in this Triathlon Minute video tip.

Most of us have heard the acronym "LSD" and we know that it stands for "Long Slow Distance". I decided to write this article about LSD to debunk a few myths. I don't think of "Long Slow Distance" as being as slow as most people think. Years ago we were taught that running slow would make us faster and I admit that I harped on this when I first started running. What I have learned over the years is that LSD or "running slow" is relative to each person. 

Having started running at the back of the pack, it took me some time to improve, but to be honest it caused me to use more brain power than aerobic power. I was walk-on at my college for the cross country team because they needed a seventh man. Most of my teammates ran at 5:15-5:35 per mile pace for a 10k. I started out at 7:00 per mile pace and one of my goals was to break 40:00 someday ? a blazing 6:25 pace! That is pretty slow especially in the world of cross country running. I had a lot of work to do to reach my goals. 

I didn't start out with a heart rate monitor, knowing my max heart rate, VO2 max or anything else. I knew that my five mile time was 34:50 which makes my pace just about 7:00 per mile. From here I worked backwards and decided to run about 1:00-2:00 slower per mile for my training pace or somewhere between 8:00 to 9:00 pace. I typically ran 10 mile runs in 85-90 minutes and for shorter runs I ran 3 mile runs in 25 minutes. My running wasn?t anything blazing fast; it was just simply ?running?. I ran hard enough to stress my system, and easy enough that I could repeat it day after day and week after week. Those two facts were the keys to my improvement: Frequency and Repeatability. 

Frequency is something we tend to dismiss as multi-sport athletes. Some of us "get through" our weaker sports and maintain our fitness while continually spending the majority of our time on our strengths. If you want to be a better swimmer, and you don?t come from a swim background, you need to swim more than three times per week. Simply put, the more you do an exercise, the easier it becomes. Being able to run and bike more frequently is beneficial as well. Spending more time on your feet or in the saddle and teaching yourself that 4 runs or rides per week is an easy week pays dividends in the long haul. The key to being able to train frequently is having what we call "repeatability". 

Repeatability is the notion that no matter how hard you go today, you can repeat the workout tomorrow. It's stressing your system out enough to get an aerobic benefit, but not so easy that you didn't tax yourself a bit. If you want to find your aerobic heart rate (HR) for your LSD runs or bikes, go out there and ride or run at the same heart rate for five to six days in a row. If can you recover from day to day and you aren?t losing pace and you haven?t smoked yourself, chances are you are pretty close to running at the right aerobic effort. Training at an effort that allows you to stay injury free and train consistently will lead to the greatest chance of improvement. Keep in mind that eventually you will want to run at the top of your aerobic zone, but until you can run at your current pace day after day, keep the HR well below the top of you aerobic zone. 

If you want to be a little more technical with how hard you should train, take twenty to twenty five beats off your lactate threshold (LT) and start from there. Using my own LT as an example, I run at a HR of 140-144 and my LT is 163. If I want to challenge myself then I would throw in a twenty minute pick up (or two) in my longer run where I sustain a HR closer to 148-150 ? which is still aerobic and will still allow me to get back out there the next day and train again. 

I use the same philosophy with my bike training and even my swim training. I allow myself to go very hard one day a week in the pool and that's usually the day before a recovery day. Most of the time however, I try to maintain good form and keep the HR steady and think about being able to repeat the workout again the next day. Don?t get me wrong; when it's time to go fast I go fast. 

The misconception of LSD is that it's easy. Yes, my long runs are at an easy pace and yes I can hold a conversation while I am out running. Holding the correct aerobic effort four to six days a week, month after month, is not easy. Eventually you will see that your pace for the same effort or HR will be faster. It's when you go out there and plod along or run too hard that you won?t see as much improvement. Remember, doing it frequently and being able to repeat the workout day after day are the keys. 

"Easy" of course, is relative to each one of us. When I improved my running to a 5:40 pace, my easy runs became 7:00 pace, which was my RACE pace not too long before that. Still I was training about 1:20 per mile slower than I was racing. That 7:00 pace was what I could maintain day after day. And when I couldn't I would back off to 7:30 or 8:00 pace. You need to find your own "easy" repeatable pace. Frequency and repeatability are the two words I want you to think about when you train in the next few weeks. Continually ask yourself during the workout: Can I repeat this same workout tomorrow? If the answer is no, then back off immediately. Being able to consistently train week after week, month after month, and year after year will bring about the best chances for your continued improvement in triathlon. Taking a quote from father of distance running; the late Arthur Lydiard: "There is no easy way". 

Michael Ricci is a USAT Level III certified coach. He can be reached for personal coaching at mike@d3multisport.com.