THE PRO vs. YOU!!

Coming from a professional triathlon background with a good degree of coaching experience amongst the age group ranks, I would think that I able to give a clear indication of what the major differences are between the very top guys and yourself, the common athlete or so-called “fish and chips” as some would call them.

The average age grouper competing down at their local event will more than likely catch a glimpse of the seasoned professional trying to win that very same event. This site is often met with awe as the very presence of this battle hardened triathlete sends shivers down the common Joe’s spine. “How can I compete against that” you might say!
“Don’t let them see me staring or even worse, I hope they don’t see my crappy bike I’m riding”.

Yes there are massive differences between someone trying to win the event and someone trying to finish the event.

Mental Approach to training:

• A pro will have some clear set goals on what they have to do in order to prepare properly for their event. The training is structured in such a way that they hopefully peak when it comes to race time. Bear in mind that the fulltime professional has all day to train (as that’s his or her job) so time management and training time allowances are non existent with this bunch).
• The Age Grouper/Novice however has a full day of work ahead of them, more often that not, family commitments and then still somehow has to find time to squeeze in a training session or two.

How do you do it?

• By being very clever and very creative.
• Getting up early is non negotiable (so is getting into bed as early as possible)
• If you can train before work, half the pressure is lifted during the course of the day instead of having to cram a session or two in after work when your’ already possibly running late and TIRED of course……The pro’s get to rest and sleep after a hard session, you don’t.
• You need to have a program plan in place before each week starts (factoring in potential work/family engagements that may be forecast in the days ahead. You need a plan A if things run smoothly and a plan B when things don’t. The most important part of this training plan is not to cram in more miles beforehand when you know your training schedule is going to be disrupted or even worse, to try and play catch-up on any lost miles caused by prior commitments. Stick to the program and if need be, adjust accordingly but doing too much too fast at the wrong time will sure enough lead to a string of bad results.
• Set yourself a clear goal (race Pb, special event etc) and work towards that. Limit this training block time to a maximum of 16 weeks for a full ironman and less for the shorter distances. Anything longer than that and you will battle to maintain your focus and enthusiasm. Preparing the mind and body for what lies ahead and time management on a daily basis will not be a problem.

Mental Approach to Racing!

• The pro has clearly defined goals before he or she starts a race. Win prize money! It’s as simple as that. The pressure is on them to perform so they can bank a cheque and pay their bills. They also have sponsors to answer to who would normally demand results that guarantee exposure.
• The age grouper/novice may only have 2 objectives when they start any given race. Place well within my own age group or just finish, as simple as that. I would think that 80% of the field just want to get across the line. That brings less pressure and as such, your nerves should be more at ease before the gun goes off

What can you do to reduce the pressure and nerves?

• Being well prepared and adequately trained for starters. If you have done the training, there’s no need to panic or get nervous
• Triathlon is a great sport in that it allows you time to fix mistakes even during the event itself. You can have good and bad patches during any given race, what is important is to hold it together mentally speaking and you can repair potential race hiccups along the way
• Take in advice from your fellow triathletes and friends but do not absorb too much of it. Everybody would like to add their bit as to what you should and should not do but it can all become a bit too much
• Visualise the race beforehand and go through the various motions. This makes it so much easier once the siren goes off to signal the start. It’s almost as if your brain directs the body actions into automatic and away you go.

Training Volumes

There is a significant amount of difference in training volumes when one compares the Pro to the age grouper. Of course this may vary from athlete to athlete and it also depends on what that athletes focus may be, short or long course triathlon.

The Pro will more than likely be training at least 6 days per week clocking up on average anywhere between 4 and 8hrs per day. The Olympic distance guys will go shorter but with more intensity whilst the ironman guys will concentrate on going for longer but at lesser speed. This would mean sometimes as much as 3 disciplines per day, almost every day.

An ironman Pro’s daily program could look something like this.

• 6hr bike ride in the morning
• short recovery swim at lunchtime (45 minutes)
• run session in the evening (1hr-1hr30)

This would not be done on each and every day and would normally be done in their block phase as they prepare for a major event

The age grouper on the other hand will train according to their work schedules and this does not allow for massive training volumes. Your training would be better suited to doing more quality mid-week and then saving the longer stuff for the weekend.

A typical training day that an age grouper could strive for would be as follows

• 1-2hrs+- per day (1 discipline)
• 2hrs – 3hrs (2 disciplines)
• 4hr-5hr weekend session (long distance triathletes) that would typically be a brick session of 3-4hr bike followed by a 30 min – 1hr run.
• 1 complete rest day for recovery purposes.

Other differences between the Pro and You!

• The pro normally uses the top range equipment to get his job done well and fast. You on the other hand can get away with run of the mill stuff that will allow you to finish the race. Just make sure it’s reliable goods that you’re using. There is nothing worse than being let down by faulty equipment. The Pro on the other hand will take no chances in this department.
• They eat, sleep and breathe triathlon. You on the other hand have a normal life to get back to after the race is done. Don’t worry, their turn will come someday. The life of a Pro Triathlete has an expiry date unfortunately, so be thankful you do not have to reach that point some day. As an age grouper already set in life’s daily routine, your triathlon career can potentially go on for as long as you wish.

There are of course some similarities and the most common one would be a love for the sport of triathlon. The Pro is also very approachable, so next time you see them hanging out in the transition zone, don’t go hide and look the other way. You might just learn something from them long before you start the race.
Happy racing!!