Training (8)

Wednesday, 11 April 2018 16:49

New Year, Same You

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With 2018 upon us, the time to start scheduling your races--and in turn the training to prepare for them--is imminent. If everything went well for you in the past year, then you have the potential to be even better this year, or at least continue to be the same you. This is especially important as athletes age. I can truly say that at 54, if I could have the same season that I had a decade ago or even five years ago that would be awesome. So maintaining the same level is not always a bad thing. 

When starting your season plan, looking at what made you successful the previous season is a good place to start. Develop your plan by making small tweaks or adjustments to build upon your past accomplishments and continue to assess. A simple way to look at a training plan is to follow the basic concept of PLAN, PREPARE, PEFORM and REPEAT. Once you have results from a few quality training sessions or more importantly an early season race, a plan can then be shaped to make changes that would develop even more speed, strength or endurance. Eventually your fitness level will plateau and usually only a change in volume or intensity will allow for further improvement.   


This will vary based on available time and the length of the upcoming event. A training plan should progressively move you toward being comfortable with the distance you will be racing; in the early season this most likely will be sprint or olympic distance events. It is possible to have the endurance for these races but maybe not the speed or sharpness that comes through several periodization cycles. Ensure that the early season is used to gradually build a fitness base, with emphasis on listening to what the body is feeling like.  

As the sport of triathlon continues to grow, athletes have many opportunities to race any distance at any time through the year. It has become more common for athletes to start off with a half or even a full Ironman. Even if an athlete is motivated to do a long distance event, in most cases they have not accumulated enough mileage required for a race of that distance. The cumulative effect of training and then racing at a long distance can prove to be very taxing on the body and may create fatigue for a late season “A” race. It’s not impossible to have a quality long distance race in the spring or early summer, however, most athletes are at their best with a full twelve weeks of focused training and there may not be enough time to reach the level of desired fitness at this time of year. The plan to delay longer racing until later in your season will also allow most athletes to feel stronger and in return avoid injury so that they can actually make it to the start line. 

Weather and daylight have a noticeable effect on early season training. Consider starting off with shorter distance events and push any longer races to August through October when you will potentially have the best chance for race day success. This especially holds true for athletes that need to accumulate more swim sessions. Summer provides a chance for outdoor pool access and open water opportunities. Of course, if you live in a warmer climate, the scenario is much different and early season racing may produce your best overall placing and fastest results due to reduced competition and cooler weather. 


Training improvement can be measured in time and distance spent in the water, on the bike and on your feet. A good way to seek improvement is to add small increments of distance each week and eventually the volume required will accumulate to be ready for your planned event. Consider 500 more meters in the pool, 10 more miles on the bike or another mile on the run with each session to see identifiable differences in volume over time. This is a much easier way than comparing faster race times throughout the season because course variations often make it difficult to determine if improvement has been made. If you plan to use race day results as a way to measure fitness gains, look at using the same race separated by a year to see what gains or losses have taken place.  

By having a number of events spread throughout your season, you will be able to measure your improvement while preparing for one or two culminating year end races. Following these guidelines provides an overall concept of planning. Success comes from implementing the daily, weekly and monthly sessions that make up the plan. Skipping or shorting training phases will result in inconsistent and mixed performances.


Only through changes in your program, followed by rest, will you see improvement. The off-season is the first real rest from the previous year and “spring training” will be the time to start building an endurance base. Be patient with a program to see eventual gains. Most athletes are not able to be in race shape in a few days or even weeks because it takes consistent training over a period of time. By making adjustments to the volume, frequency and intensity of your training while incorporating a period of rest, improvement should be noticed in both training and racing. Don't be confused and think that rest means "no activity"; it means an active period with less volume, frequency and intensity. This period will allow your body to adapt to heavy load of the base phase, and speed of the intensity phase and rebuild it for another step up of your periodization training. 

All the push to use the New Year as a way to be inspired to set goals is not a bad thing but sometimes the “old you” is a great place to start. Each piece of the puzzle completes the picture and if you do things the right way, hopefully it ends with a picture on the podium! 

Saturday, 07 October 2017 00:08

Your Championship Race

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The sport of triathlon is full of people with different goals and aspirations.  One thing that seems to be a constant for endurance athletes, especially in climates with seasonal changes, is that people generally build their schedule toward a culminating event.  After months of training and numerous races, the race that you have been waiting and planning for all season is finally (or already) here.  Have you done what you needed to meet your goals? In truth, it takes a reason bigger than just a workout to see where your fitness is.  Most likely only a race against other competition will tell you that.  It is your test, your final exam of the season.

Whether you are new to the sport or a veteran, racing is the best way to measure your improvement from the beginning of the season to the end and from year to year, especially if you do a number of the same courses.  Most training plans take into consideration that the spring time is for building a base of miles as the weather gets better from a less active winter.   As a new triathlete way back in 1986,  I followed the lead of others and after a few years of training and racing developed my own plan that added specific races to provide a measuring stick for where my fitness level was leading up to toward my most challenging event. Usually this means an event that is longer in distance but it also could be an event that has the best competition.  For some of the best in the sport, the end of their season has involved travel to a far off tropical island.  Although the pinnacle event of the triathlon world has taken place annually in Hawaii since 1978, any race can be  "Your World Championship”.      

As I have stated a number of times before, my theory of endurance training for a healthy athlete wanting to be successful in the sport of triathlon is to plan a schedule around three workouts in each sport during a seven day block of training. More specifically, the week would consist of a short (intense), medium (tempo) and long (sustained) effort in each sport. In the Base and Build phases you would want to ideally have four workouts per sport to focus on expanding your endurance but three is what makes up the foundation of the plan.

In 1990, I competed in my first of nine Hawaii Ironman World Championships.  For the better part of four years I went from an athlete that competed in high school and college team sports (football, basketball and baseball) to doing running races and eventually shorter distances triathlons.  After a few years I progressed to a number of half Ironman events and eventually set my sites on Ironman. This progression is not unlike most triathletes.  Not only does it mimic our progression in the sport, it also is the suggested way to plan your season.  Start small and go faster/longer as your fitness grows.   Leading up to my first Hawaii Ironman I planned both a summer marathon and a full Ironman event to be ready for what Hawaii would be.  I figure that if I was going to be riding 112 miles and running a marathon then I should see if I could do them individually beforehand.  The six months of specific training with long rides and runs were invaluable to be ready for nine plus hours of racing.  I developed my 3x3 Method of Training over this time because with a family, job (and second job) I had limited time to devote to training but knew that I had to cover the basics to be ready for October.  Living in southern California I heard about the famous Tuesday runs and Wednesday rides that many of the area professionals took part in.  Following their lead, my weeks were built around a full day of training on Wednesdays to ride with a large group along Pacific Coast Highway and followed that with a 90 minute to two hour run.  I took a vacation day most Wednesdays from the end of May through September and trained like a pro.  Surprisingly it was easy to do with work not missing me for a day and all my training was done by the time I would have normally arrived home from work so as not to interfere with my family.  I left when our children went to school with the goal to be home before they arrived back.  Training with athletes better (much better) was really helpful and my abilities grew tenfold over my first summer of this type of training.  I sublimated my midweek training with a middle distance (50-75 miles) Saturday ride and long Sunday morning run.  My long run which was coincidently 20 miles home after church, was the key to a break through marathon of 2:34 on only my second attempt. I guess not knowing better than “hitting the wall” for 12 consecutive weeks would have such big results.

Sometimes being ignorant of the event’s true requirements and over-planning (without getting injured) can be a benefit come race day. Like all training plans, I was walking a thin line of overstressing my body to a point just before breaking.  As the summer passed, the marathon provided a stepping stone to my first Ironman (the inaugural Vineman) and as grueling as the day was, I was very close to my predicted times in each event and went 9:43.  For me, a systematic approach to training worked.  At least for my first go around. I found out with numerous additional attempts (17 total Ironmans) that training methodically for the race was not the issue for me.  Executing on race day was.  With initial success I was set on improving from my first taste of the Ironman distance.  That first year put me a spiral of doing races to qualify for Hawaii as well as competing at USAT National Championships, Military Championships and ITU World Championships as an age group athlete.  Each year my training schedule would revolve around developing a base in the spring, racing shorter races during the summer and then building for another attempt and the perfect race (from me) in Hawaii.  All that Periodization Training for more than a decade with a culminating October event made me better, but at the cost of often not being rested enough to perform at my best for many other races during each season.

In retrospect, my single focus with the goal of qualifying for and then racing in Hawaii was short sighted. It wasn’t that I didn’t race other races, in fact I raced a lot with 15-20 triathlons of varying distances each year. It’s just that I didn’t specifically train for events and only tapered for a few days here and there. Can you say “Cumulative fatigue”? It meant that when other big races came throughout the year I was not sharp. Although the results often looked like success, (winning 2 age group National Championships and 4 Military Championships) they were not at the level they possibly could have been with proper rest. At the professional level, this is one of the reasons the sport of triathlon has become so specialized.  ITU, non-drafting, Xterra, and Ironman/70.3 all have their specific athlete followers and rarely do they cross over. A notable exception occurred over the past two weeks with the IM 70.3 World Championships and the ITU Grand Finale when Javier Gomez and Ben Kanute went one-two at the IM 70.3 in Chattanooga and one week later raced in Copenhagen at the Olympic Distance World Series Championship.  Gomez represented himself with a top 5 overall finish but lacked the speed to compete down the final stretch of the 10k.  Of course his effort one week earlier that included a 1:10 half marathon to win the World Championships as well as the travel back to Europe took its toll and could be the explanation for not winning in Copenhagen. Over-training and over-racing will most often lead to a less than desired finish, but sometimes the experience (whether you’re a pro or age group athlete) is worth more than the race result.

All this is to say that each person should seek out their own “Championship Race” in order to have an event to focus their season on. It doesn’t have to be a World Championship, National Championship or even a highly recognized race. It just need to be “Your Championship Race”.  Sometimes it’s more enjoyable and affordable to be the “big fish” in your community race than just another Kona Qualified athlete in Hawaii.  Even if you are fortunate enough to go to Regional, National and World Championship races, don’t miss out on your local event because you had to do a long bike ride or run.  Show support for the event and the athletes participating by being there to compete.  The people doing their first race will have questions about how to do things and the veterans will be enjoying going head to head with an accomplished athlete.  It may be the only triathlon that some people will do and they return year after year.  That alone makes it their “Championship race” and although it make not rank highest on your season schedule, it’s a “Championship Race” whether you think it is or not so you better be ready—or your neighbor will have beaten a top athlete just “training through it.”


- When life stress takes over and it seems there is not enough time to train, remember that you must have a good balance to be successful so get things in order across the board and your training will fall into its rightful place depending on where it is on your “real” priority list.

- Take time to allow your body to heal from any injuries before they impact your entire season.  A short rest can also help you extend your racing schedule from early spring to late fall. By rest I mean doing a session that doesn’t cause additional impact or injury. Rotating your sessions should allow adequate rest of a few days or so in order to take care of any nagging issues.  

- Sleep more.  If that means doing workouts later in the day on a weekend then do it.  This doesn’t mean skip workouts (NO DOUGHNUTS). Just ensure that you have adequate sleep to perform your training at a high level.  During this time, use a few hours that would have been devoted to training to ice, massage, and heal your soreness.

-  Realize that you cannot race your best at every race, but your effort and attitude on race day can be the best you have for the day.  

-  Support your local and regional events. You don’t have to only chase the National Branded events to be a triathlete.  Often times you can do two or three events for the price of one and racing more often will make you a better triathlete.  Experience can be gained from event to event and carry over to “Your Championship Race”.

Friday, 11 August 2017 20:51

Nutrition: A Race Day Experiment of One

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Many times I have gone into Ironman races (I have done 16) with great fitness, only to be done in by a poor race day plan. Sometimes I would get caught up in the race and have too much intensity, other times I would take on too many calories and sometimes just the opposite, not enough. My experience has taught me that each race is different just like each person is unique and in reality we are an experiment of one.

As an endurance athlete, nutrition plays a key role with your everyday fitness and this is especially true at long distance events. Training and racing more than three hours requires an athlete to conquer an additional obstacle, nutrition. The natural progression for a new triathlete is to start with sprint and olympic distance races and after a few years of experience, move up to half or longer events. Along with increasing training volume, an athlete will also need to develop a nutrition plan. Deciding what works best for you is often a trial and error experience that needs to be tested in training and then executed on race day. What works for you may not work for another person. More maddening is that what once worked for you, may not work the next time you try to replicate it. Even a small change to your nutrition plan can potentially have a dramatic effect on your finish.

The common thought for fueling your race performance is to intake between 250-350 calories per hour (solid or liquid). This is dependent on a person's body size, intensity of the event and weather. It should be noted that solids require more liquid to digest and this is one reason why some athletes prefer to rely on sports drinks or gels and pass on solid food. In my early days of racing, Pedialyte, baby food and honey were common fuel for long distance racing. Of course over time endurance training and science have progressed to a point that testing can determine exactly a person’s nutritional requirements for an event and several companies have developed plans specifically for an athlete’s needs whether they are a professional or novice. However, don’t be afraid to develop your own nutrition plan by what foods work for you.

As a competitor of 30 plus half ironman distance races, I have only had a few instances of poor nutrition that affected my race performance. Racing under 5 hours doesn’t require continual fueling and refueling so poor nutrition isn’t as reflective in your finishing time. Additionally, when you are racing at shorter distances they don’t usually include extensive periods of walking like at an Ironman event and this can dramatically affect your ironman time. If you have to walk a combination of four miles over the 26.2 marathon, a racer will add about one hour to their finishing time. By managing your fuel intake, you will hopefully be able to have enough energy to finish the final leg with a steady pace. You can often get by with just a few gels and bottles of a sport drink on the bike plus water on the run at each aid station and you should be fine. When you have decided to take on the ironman distance, experimenting with what works and what doesn’t will take time to figure out. Nine times I raced in Hawaii and all but the first time (I was very naive) did nutrition play a major factor in my finish. One memorable time, I was walking up “Pay and Save Hill” about mile 9 of the old course and a spectator kiddingly offered me a burrito (Taco Bell was on the corner) and I took it. I know outside assistance is not allowed but I was totally bonking. Since it was 1991 I am way over the statute of limitations so I freely provide this as a fueling strategy if you are fortunate enough to get to Kona. As I walked up the rest of hill, I consumed the bean burrito along with a cup of Coke and by the time I got to the top I was ready to run again. Sometimes any calories that you can consume will help when you are on the brink of falling apart.


The real issue for race day fueling comes down to processing the calories that you take in compared to how many calories you burn per hour. For most people, they are only capable of digesting about 250-350 calories. Therefore the problem of burning more calories than you can consume puts an athlete in crisis mode after a few hours of intense racing. This is especially true the longer the race distance and the more extreme the weather conditions. Heat and humidity create a bigger obstacle than your competition because it is even more difficult to process calories when your body is trying to cool itself through perspiration and blood flow. Both of these functions take away water that would normally be used to digest your fuel intake.

It can be helpful to use foods that you are comfortable with and have been using on a continual basis for training. If you have not been using sports drinks or gels then ensure to train with them before implementing something different on race day. Consider using 1-2 gels per hour along with a sports drink (12-16 ounces) for middle to long distance races. It doesn’t mean that a candy bar taped to your seat post won’t work because pictures will confirm that the best women’s long distance triathlete ever relied on a Pay Day and Snickers Bar during her 112 mile ride on the Queen K. Additional calories can be taken in by liquid or a PowerBar type of solid nutrition. PB&J works wonders too. However, don’t overdo a good thing. Consuming too many calories in too short of period can result in an upset stomach, and a shutdown of your digestive system. If you have been exclusively using sugar products then you can also have a shutdown of processing these calories. If you then are unable to take in any calories because you don’t feel well, you will soon find yourself in a difficult struggle to continue racing. Another issue with racing longer events is that you may just get tired of eating. If this happens and you go off your nutrition plan, you may not be able to recover from it quickly. It will take a good 20-30 minutes once you take in something for it to make a noticeable difference.

Your long distance race day nutrition plan should start days before the event. Make sure to eat responsibly and take in liquids. However, I personally think that drinking too much water days before a race can be a detriment to your performance because it flushes sodium from your body. This can prove vital on a hot and humid day. On race morning consider taking in 500-700 calories several hours before the start. If you are able, have another 100-150 calories (a gel works well) about 30 minutes before the start of the race. Once you are out of the water and on your bike leg start taking in calories about 20 minutes into your ride. This allows for your blood to transfer from your upper body from swimming to your lower body for cycling. About every 15 to 30 minutes you will want to intake 50-75 calories all the way up to the last miles of the bike. For the Ironman distance, even at the 100 mile mark you still have 30-45 more minutes remaining before you start your run so it is vital to top off your fuel because it is much easier to take calories on the bike than the run.

Most often you will only take a few gels for the entire run plus what is on the course for liquid and food sources. Salty items like chips and pretzels are offered at most IM courses and can be a way to add sodium into your plan but do require water so plan accordingly. Sometimes fruit is another favorite food and its water and sugar content proves to be very helpful in refueling. One of the most difficult parts of long racing is to balance the food consumption with digestion. Too much means bloating and stomach get the picture. Practice makes perfect but it is not easy to practice (simulate) a 5-10 hour or more day of racing and have it ever go the same.

Best of luck with your experience of one.

Doug Marocco is a 9-time Hawaii Ironman finisher with a IM PR of 9:23:04, USAT Age Group and 4X Military Triathlon National Champion.

Sunday, 20 March 2016 15:14

Make the Early Season Count

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The month of April marks the start of triathlon race season for many people on the east coast and soon summer in all its hot and humid glory will be upon us.  Just as professional baseball players go to “spring training” or football players compete in the “pre-season,” triathletes often use their races at the beginning of the season to work on increasing their fitness level, sharpen transitions skills and get the feel for going from one discipline to another at race pace. 

Spring is often the time that many triathletes train by just logging lots and lots of miles without any real plan. They are “just getting into it” and since their goal “A” race is months away, they will not start toward it until the weather turns more consistent. Although it is important to accumulate miles during the Base Phase of Periodization, an athlete still needs to have a plan that will provide an adequate foundation (Base) to progress into the next two phases (Sustainment and Intensity). Each phase is a building block to the next and taking shortcuts or not having actual accountability for what needs to be accomplished to reach Peak Phase will not allow a person to reach their full potential or at a minimum improve on past race results.

The basics of how an athlete gets ready to race in events from the Olympic distance all the way up to Ironman is about the same. Many athletes that are new to endurance training are not sure of how much (volume) and how hard (intensity) they can push their individual or string of workouts along so they continually exercise in a moderate heart rate zone. For those that are new and exceptionally motivated they often train in the highest HR and power zones which taxes the recovery system and has a real potential for injury. In either case, they are doing only one phase of what is required with Periodization. Maximizing performance for all athletes starts by building their aerobic base and then progressing through the additional phases of a Periodization cycle.

A simple way to look at a training plan is to follow the basic concepts of plan, prepare and perform. Once you have results from a quality training session or race, then you can assess and re-do your plan to make any required changes to prepare better than the past time period. Even if everything went well, you will have to continually tweak or make adjustments to build upon past accomplishments because your base level will plateau and a only a change in volume or intensity will allow for improvement.     


Ensure that you use your early season to gradually build your endurance while you listen to your body and discipline yourself to recover effectively. Build intensity only sparingly as well.  It seems common for many triathletes to consider doing an early season half or even full Ironman race when in most cases they have not been able to accumulate the mileage required of the event due to various factors including weather, daylight, etc... You have to seriously consider if you can be ready both physically and mentally to race the event. Even if you consider a long distance race a "training event" it is still important to be training for the distance and have a quality result to build confidence.


Your training cycles should progressively move you toward being comfortable with the distance you will be racing so volume and frequency are important. This will vary based on your available time and the length of event that you will be focusing on.  Be patient with your program and you will eventually see gains. You will not get in shape in a few days or weeks, but over consistent planned training.  By making adjustments to the volume, frequency and intensity of your training while incorporating a period of rest, you will see improvement in your training and racing.  Don't be confused that rest means "no activity" moreover; it means an active period with less volume, frequency and intensity.  This period will allow your body to adapt to heavy load of the Base Phase, and speed of the Intensity Phase and rebuild it for another step up of your Periodization Training.  When I develop a plan for a working athlete, I rarely build in rest days because I know that life activities require days that have less or no training. Those days become your rest day and thus you shouldn’t have another rest day that week built in. Sure, you could swap them but most people are better off with low intensity than total rest. Real rest comes from quality sleep so make that a priority when life stresses built up. 


The sport of triathlon is unique in that it is often difficult to measure improvement on the race course since times vary from course to course due to a variety of factors like properly measured distances, weather conditions and terrain. Rarely is a course measured exactly to meet its labeled distance. They may get the run correct but swim distance and especially the bike are dependent on the whim of the venue.  When you hear that everyone is happy about swimming a PR, most likely it was not measure properly or you were swimming with the current. The best way to  see improvement is in your training sessions.  You will know the time and distance spent in the water, on the bike and on your feet over courses that you have repeatedly done. As the season goes on, you will feel stronger and have more endurance.  The goal should be to add another 500yd in the pool, 10 more miles on the bike or another mile or two on the run. Eventually you then build on that step up and so on. It's all cumulative.  However, realize that a person still only has a certain amount of time and endurance to train. If you shift focus from one sport to another, something usually gives. Running or riding more may make your swim training sessions become slower because you have increased volume in another area and are tired. You only have so much to give and when you are spent it's time to recover and then race. Your performance should be at its best right after a peak in training followed by a short recovery phase. Depending on how it goes is how you adjust to do it all over again.

By planning out your early season training and racing through shorter more intense events you will have laid the groundwork for an epic half or full Ironman later in the year. Most importantly you will feel much stronger and avoid injury so that you are able to actually make it to the start line in September or October.  So plan, prepare, perform and make the early season count!  


About the author: Doug Marocco is a nine-time (9X) Hawaii Ironman finisher with a PR of 9:23:04. In addition, he has been a USAT All-American for the past two decades while winning two (2X) National Age-Group titles and four (4X) Military National Championships among his 47 overall wins. An accomplished Marathon runner, Marocco has a PR of 2:33 in his 37 finishes at the 26.2 mile distance.

"Junk miles" have often been given a bad name. If you are an aspiring triathlete, you will need to put in some time to get better and that includes "junk miles". Most age group triathletes, even competitive ones don't do enough miles to compete at their highest possible level. Life and responsibilities take priority and that is completely understandable since it is not ones chosen profession.

Anyone that is new to the sport is able to make quick gains because they are increasing time and distance in one, two or even three sports and the effect on improving endurance is immediately noticeable. However, after the initial months̶—and then years—of training have transpired anathlete will eventually reach a plateau. After that, most athletes need to be doing more. That is when the real work to get better actually begins.

We are each an "an experiment of one." Myy knowledge and experience gained over the past 30 years has proven to me that "racing" a high quality half (70.3) or Ironman distance (140.6) event requires as much 15-20 hours a week to be competitive on a high level. To consider being among those athletes battling for a slot to IM  Kona you may be doing somewhere in the area of 25-30 hours during a big block period of training. Realistically, that probably means 10,000yd in the pool with 15,000yd or so on some occasions. This is 3 to 4 sessions weekly. Since cycling makes up most of the event (if you run the run) you are looking at 200-250 (or more) miles on the bike and if you plan it right (take some Wednesday vacation days) that would be include mid-week and weekend long rides. You can add another 100 "junk miles" in somewhere else during the week for a 300 total if it's possible. This kind of volume will give you conditioning and most importantly the confidence that you will be ready for a long day of racing.

The run is another story. I consider 40 miles as a baseline and more is better except that more usually brings on injury. This can be accomplished with a long Brick (following your Wednesday long ride) and a long weekend run and another one or two shorter runs. The fine line of balancing injury and further conditioning is usually the "junk miles". Hence, more is better…until it isn’t. Yes, one more long run on tired legs may mean the difference in finishing the race strong. Or string a few of these in a row and you may end up hurt and not get to the starting line at all. Because we are an experiment of one, what someone else does may not be what works for you. However if you don’t reach that point on the edge, you just won't ever know.  

This all seems very basic and self-explanatory for a race that will take somewhere between 8 and 12 hours. Do this for 3-5 years and you will be ready to train for racing an IM. Then all you need to do is a quality 12-16 week buildup and you will be ready to do well at IM. There may be a few people with the talent to get away with less, but most can't. If you are able to do the other things right like massage, nutrition, sleep, work or life issues (no spouse/sig other or children) and the disposable income you will be even better. Combine all that just right and you could be up front for an Age Group spot on the podium in Kona!

If you break down your week with another view of 20 hours, that may consist of 10-12 hours riding (say you ride an average of 20mph)that gives the magic 200. If you can add 5 hours of running at 7-8 mph, you’re at 35-40 miles and then another 4-5 hours of swimming (with intervals) gets  you in at 15,000. Those miles are hard to sustain with a normal life that includes work, family, children, housework and so on. The real killer is having those as averages for 8-10 weeks prior to the taper for Ironman. Sure, you can surge and get a 300 mile week on the bike with a Monday holiday, but if the next 2 weeks are at 125 miles then the 3 week average is under 200—and that is short of the goal. For amateurs, it becomes a great big compromise and pressure to get in the miles needed to do well. If you don't get adequate training, or worse, you try to sustain the training without a solid winter base, or some overtime at work then fatigue, slop, and/or injury will inevitably show up.

Everyone's view of the details is slightly different, but no matter what, it is going to take time, dedication, sacrifice and perseverance. All those things most people already know, they just don't realize how much of all of it is really required. You can get by with a 75% effort and finish. The more you do the better you will get…up to reaching the fine line of doing the most you can, to be the best you can be (and then nothing more because everything over that breaks you back down). So be an experiment of one for a decade or so and see where it takes you. 


About the author: Doug Marocco is a nine-time (9X) Hawaii Ironman finisher with a PR of 9:23:04. In addition, he has been a USAT All-American for the past two decades while winning two (2X) National Age-Group titles and four (4X) Military National Championships among his 47 overall wins. An accomplished Marathon runner, Marocco has a PR of 2:33 in his 37 finishes at the 26.2 mile distance.

Saturday, 30 January 2016 20:07

Swim Basics: Swimming Actually is Part of Triathlon

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I, and many others, find that most triathletes can’t swim. In fact, for years my license plate while living in California read “NO SWIM”. This was mostly in reference to the sport of Biathlon (later called Duathlon), but either way was absent of water. The fact is that most triathletes don’t have solid knowledge of the basic fundamentals of swimming, but in case you don’t know, swimming is actually part of triathlon.

Regardless of a person’s swimming background or knowledge of proper stroke technique, a person will become faster by swimming more despite their form because they become more proficient and fit doing whatever they are doing. However, once people get tired, their form deteriorates and the repetitive nature of the swimming reinforces poor habits. Most new triathletes’ workouts should be geared toward a quality 1500-2000 meters with the main set performed after a short warm-up so that you are fresh when you start your swimming. After that, everything else is to help the stroke and endurance.

Occasionally it is worth doing longer workouts to build endurance and get used to swim distance closer to Ironman. Regardless it is still 3800 meters at the most for any race and the distance is nothing compared to the biking and running distances.

Below you will find some important reminders to consider while swimming:

Cross Over the Center Line

(correctly by entering about shoulder width or wider). This allows the arm to enter, drop and then start pulling while your body is rotating. It should almost feel like you are pulling on your side.

Hand Entrance

The hand should enter relatively flat with fingers, then palm, wrist, forearm and elbow following. The angle needs to be downward immediately so that your actual pull starts about 18 inches or so below and in front of your shoulder. With a slight tilt of the wrist and a loose hand, you start the pull to a point where your hand and forearm are below the chest area.


The pull is key to moving through the water. No matter what you do above water, what happens below water is what counts. A swimmer needs to enter the water with a hand continually going down on an angle that ends up at an eventual depth around 2 feet. As your body continues to move forward your arm will be pulling at the same time where the hand comes even with the elbow and is directly at chest level. At this time, the elbow remains in place and the hand continues to move under the body and back toward the feet and then moves out to the thigh.


In order to have a smooth swim stroke, it is important to bilaterally breathe. Regardless of whether you race this way or not, you need to work on breathing on both sides of the body. There are several reasons, but of most importance is that most people raise the breathing side arm further out of the water than the non-breathing side because when they turn their head, their arm follows with it and comes out of the water higher. You do not have to breathe every other stroke. I do three on one side then cross over to three on the other. This keeps my body, kick and arm movement better balanced.

No Bicycle Swimming

Instead use Front Quadrant swimming. I say this because many people swim with one arm then the other like a bicycle crank. In reality, it should be one arm up front and the other one coming to the front and just before it gets to the front area after entering (about shoulder width) the other arm starts its pull.

Poor Kick Pattern

(corrected by an easy kick with very little movement that is balanced). Often times people kick too hard with one leg to counteract another problem (e.g., cross-over, bad head position, poor body roll).

Head Position

Keep the head low and looking at an angle out in front of you but not so far as to create excess drag. When you turn your head, it should be in sync with your body roll, not a sudden movement to breathe. If you can roll properly, the head should roll out of the water enough to have one eye out of the water, mouth out to breathe and looking at a 10 and 2 position. Often times I see people breathing way under the arm pit and looking at 5 and 7 positions.

Lack of Body Roll

The body should roll as you breathe and pull. Imagine pulling up a rope or stretching to reach the ceiling. Your hand moves up, shoulder follows and to reach as far as possible, your body rolls with it toward the ceiling. Swimming is the same concept.

Don’t Glide Too Long

Long distance (all triathlons) swimming is done with a long stroke, but that does not mean to glide so long that you lose momentum. As soon as the stroke is complete, the other stroke has already started (front quadrant swimming) and there is no real pause in movement. Unlike a team of rowers (where you can see obvious movement, glide, then movement again) swimming should appear to be a constant flow of the body moving through water.

Tools and Toys

Swimming is a minimalistic sport. Outside of shorts and goggles not much else other than a body of water is required. However, in order to help develop improvement, fins, buoys, drag suits, paddles, tubes, etc all have a part in getting faster or at least in getting a better feel for the water. They are not to be used for your entire workout but can be used in addition.


This is the single best piece of equipment for any triathlete that does not come from a swim background. It’s first priority is to help keep you warm; next, it helps puts a person in the correct position to swim faster. This correction alone can make up missing out on competitive youth swimming. Speedsuits are the next closest thing when wetsuits are not legal.

Seek Help

Although you may think you are doing things correctly, most often you are not. Find someone to watch you and take video so you can watch yourself. Even people that can’t/don’t swim can see good form and bad form. They can see it in you as well and until you see yourself, you will not know what you look like.

Swim Sets – The Basics

Warm Up (W/U)

Should consist of 1 /4 to 1 /3 of your session and prepare your body for the Main Set

Examples: 300 Free easy, 100 Kick, 100 back, 2x50 Free

Main Set (MS)

Will be the primary purpose of the session and will include distance, intensity or a combination of both

Examples: 5x200 FREE or 3X300 FREE with 15 seconds rest per set

3x400 free or 2X500 FREE with 30 seconds rest per set

Cool Down (C/D)

Recover period from Main Set. Opportunity to perform drills and add total distance to the session

Examples: 200 Kick with fins, Backstroke, 1 - arm drills, Fist drills

End session with easy freestyle of 100-200


About the author: Doug Marocco is a nine-time (9X) Hawaii Ironman finisher with a PR of 9:23:04. In addition, he has been a USAT All-American for the past two decades while winning two (2X) National Age-Group titles and four (4X) Military National Championships among his 47 overall wins. An accomplished Marathon runner, Marocco has a PR of 2:33 in his 37 finishes at the 26.2 mile distance.

Sunday, 17 January 2016 02:22

Balance Your Training Program

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The basics of any triathlon training program should consist of a balance between sessions in each discipline/sport (swim/bike/run) over an allotted timeframe. Sounds simple, but it is not always easy to accomplish with life’s normal responsibilities.

3X3 at a minimum!

A likely way to organize a training schedule is to take the three sports that make up triathlon and spread workouts over a seven day period.

Rotate each sport on a daily basis with an occasional two-a-day session and you will meet your minimum goal of three sessions per discipline each week.

If that proves to be too easy, then add an additional session in one or more of the sports and you will increase your total mileage and most likely your race performance.

Watch Out for Overdoing It

When do you draw the line of doing too much? The first signs of overtraining are: being lethargic, lack of motivation and getting injured.

It’s a fine line though because the training volume that can make you better is also very close to what will bring on overtraining and worse, injury.


The theory is to use Periodization training as the key to segment your annual program into periods that place emphasis on the following: Base, Build, Intensity, Taper, Peak (Race).

A quality triathlon training program could consist of Three (3) distinct workouts that would have a short (Intensity), medium (Base) and long workout (Build) in each of the three (3) sports, each and every week. Consider most workouts will be 45-60 minutes in length; your weekly time allotment will be nine to ten hours at the minimum. Eventually you would want to add a workout in a specific sport each week that will provide an emphasis to a single sport. For athletes choosing to race at the longer distances or build a larger Base of endurance, you will want to add a workout to have four or more sessions per sport for your base if you have the opportunity.

Along with being consistent in the 9-10 (or more) workouts per week, you need to ensure that you incorporate Intensity and avoid being in a monotonous middle-level heart rate zone. Consider training at 70-75% for your long and middle distance rides/runs (swimming is different) and then only going higher once every week or two weeks. This would be like doing a track workout for running and the intensity should be near a race pace effort for shorter durations.

Most training programs are general in that triathletes or single sport athletes do their long run and ride on the weekend when they have more time and fillers during the week. Swimming, weights and other supportive activities may fit your schedule best Monday through Friday so that you can ensure you have the weekend focused on longer bike and run sessions. This does not mean that the swim and other activities aren’t important; they simply have less time requirements for what is required to be competitive on race day

Try a Mid-Week Vacation Day

One proven training plan that I used for a decade of Ironman racing was to take a mid-week vacation day for about 8 weeks leading up to the event. This allowed me to get the training in without disrupting family obligations since I would have been at work anyway. With just one day away from my job, I was not missed too much and I could easily pick up from the day prior. With today’s connectivity, you can stay updated on most things during your ride or run if you choose to. The Wednesday workout not only allowed me to build a large base of miles, it took pressure off my weekend training since anything that I was able to do on Saturday or Sunday was a bonus. With a Wednesday long brick and weekend long ride and run, the three days could easily be the majority of your Ironman training. If you can ensure you get your swims during the week and a few other easy workouts, you are set for a successful Ironman. The distance with this type of plan can easily average: 10,000 yards swimming, 250 miles riding and 40 miles running. Those are good goals for a working Ironman competitor.

Just a Taste of the Pro Lifestyle

Of course this time focus is not required for participating in shorter distance events but for the time strapped athlete leading up to an important event, the plan would still allow you to do the majority of your training in a three-day period with fewer requirements placed upon the rest of the week. It may even allow for some extra sleep and post workout relaxation on your vacation Wednesday. Consider scheduling in a few vacation days to see what a Pro Triathlete’s life is like. If you string too many together you may just be happy that you don’t do it for a living!


About the author: Doug Marocco is a nine-time (9X) Hawaii Ironman finisher with a PR of 9:23:04. He has excelled at short distance triathlons as well winning two (2X) USA Triathlon National Age-Group titles and four (4X) Military National Championships among his 47 overall wins. An accomplished Marathon runner, Marocco has a PR of 2:33 in his 37 finishes at the 26.2 mile distance.    

Wednesday, 13 January 2016 16:42

Training Plan for Success

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Triathletes know that being fit and healthy is a benefit of living the multi-sport lifestyle. Just like the many people trying to keep their New Year’s resolution, most triathletes have to continually make efforts to keep to their goals whether they are simply trying to stay in shape or trying to be competitive. Although the triathlon season doesn’t usually start until late spring, planning for the upcoming season commences with the search for events well before January comes around. Once a tentative schedule of races is made for the upcoming season, a general training plan is decided upon to best prepare for important events. It is vital to check with the schedules of everyone else involved in your life including friends, family members, co-workers and your employer. Make sure they are aware of your season’s intentions so they don’t schedule something like a wedding, birth, anniversary or class reunion on your priority “A” race day. Just because you may know the dates of hundreds of events around the country does not mean that others are aware of the triathlon calendar in any way.

Developing Your Season Plan

Be realistic in what you can do on a daily, weekly and monthly basis. Your season goals should be identified, measurable and attainable, but still be a challenge. You will need to clearly IDENTIFY short term or season goals. Limit this to three or four items that could be a high placing at a local race, qualify or compete at Nationals, complete a long distance event or do a marathon. You will also want to identify several long term goals such as improving on your current short distance performances, traveling to a high profile event, training for or competing in a half or fill Ironman.

Determine Training Objectives

A proper training program will use a PERIODIZATION concept where your year is divided up into phases progressing from general to specific by creating a base, gradually build on the developed base and then peak at a predetermined event. Improvements come by adjusting the volume, frequency and intensity of training while incorporating a period of rest. This will allow the body to adapt to the physical stresses placed upon it and then rebuild for the continuation of Periodization Training.

Select Priority Races

It is important that you have the ability to prepare for and attend the events that you have decided to compete in. Plan out your year by placing an emphasis on several important (Priority A) races spread out over the second half of the season and use your first half to train through and gain experience. Try to select races that are well directed and that will highlight your strengths. These two factors will allow you to compete against the competition and the clock with your best possible performance.

The Importance Of Planning

Structuring your training over the year requires you to break your year into cycles. The process of breaking up your year is known as, "periodization". Without “periodization”, you will not be able to peak properly for your major races of the year.

Where to start - setting your goals

For any successful plan, the initial step is to work out the major goals. Once we have the goals set in place, we can work back from our goals and structure our training accordingly. It is important also to state what you want to achieve with these goals. The first two questions to ask yourself should be:

  • Step 1. What are my major goals this year?
  • Step 2. What do I want to achieve within these goals this year?

For this, you should ideally get out a piece of paper and write down all the races you want to p

eak for. So, for example, you may want to peak for the National Championships on 6th June and the regional championship final on Sept 2nd. These are your peak "A" races. Write down the dates. These two major goals should be “set in stone” as much as possible. You won't want to change these goals because all your training and racing relies on knowing these dates.

Next, you will want to consider your "B" secondary events, which are important, but not major season peak races. You may want to look at 1 or 2 per month that will build toward your peak “A” race. You cannot peak for all your races but you may be able to carry a peak for several weekends at the Olympic or shorter distance events. This allows you the opportunity to potentially have a breakthrough race at one or both of the races.

Your secondary “B” races are not as rigid as "A" races because you can experiment with pacing, nutrition and equipment that you may want use for your peak event later.

Breaking Down The Year - Periodization

Periodization categorizes the year into cycles. These cycles can vary in length depending on how close you want to look at your program.

The full yearly cycle of racing and training from beginning to end is your Annual Training Plan and includes a Base Phase through Race Phase, rest and repeat. This may occur several times during your season and can varying in length depending on the distance of your goal race. You can divide up the 12 months and add each training objective within it.

You will always want to start with a Base Phase, but this timeframe can vary depending on your starting fitness and the distance of the race preparing for. The Base Phase and Build Phases, sometimes referred to as the 'preparation/conditioning for training' can last 8 weeks up to 12 weeks. This is often followed by the Intensity or Speed Phase which is a period of 'specific' race training that should be 4-8 weeks. After a short Taper, it is then time to race.

The “Base” Phase

This is where you start your winter training. Normally most triathletes will use this to develop their overall fitness in swimming and running. Cycling is maintained with indoor riding if weather does not allow for year-round outdoor training. For those that do have favorable weather, it is usually a downtime for cycling since the majority of triathletes need to work on their swimming and running skills. This is a great time to consider doing long swims and runs that will create a base to start doing speed work come spring. In the pool really consider doing form drills and longer sets. With the run, build up to two hours or more and think about signing up for a half marathon to keep you on track. Your HR should be in Zone 1 and 2 with only a few short durations of speed work.

The “Build/Maintenance” Phase

The Build and Maintenance Phases allow you to keep adding to your Base Phase once the weather allows and the racing season nears. This is also the time to get outside and start doing the long bike rides. Be sure to stay in zone 1 and zone 2 of your heart rate to optimize your training adaptations. This training is to add to your overall fitness. Once you have reached a volume of high mileage, you will need to maintain it for a 3-4 week period. Sometimes athletes will Build/increase volume, then return to their Base Phase miles then Build again. This allows for a short recovery and then back to getting more fit.

The “Intensity/Speed” Phase

The Base, Build and Maintenance Phases all lead to being ready for the Intensity Phase and then after a quality Taper, to Race. This period starts a decline in the duration of your volume while increasing the speed of your workouts. More specific training means starting to increase the intensity to HR zone 3 and short periods in zone 4. Include at least one if not two hard workouts per week.

Unless you are doing Ironman, your volume will start to decrease in order to bring hard workouts and recovery into your program. Recovery is key to making improvements at this stage and eventually peak to better performance.

Select Priority Races

For competitive people, which make up most of the sport of triathlon, racing can be considered the test for all of your many training hours. Race day can be a nervous time that causes performance anxiety due to the stress of the preparing for, getting to, and actually competing in the event. Be positive and put yourself in a position to succeed. Although it is a day to test you current fitness level, it is a also a reward day to swim in the open water, ride on traffic-free roads (hopefully) and pound the pavement or trail to a potential personal record. There are many ways to prepare for race day and make it the best experience possible.

Events That Highlight Your Strengths

If you swim and ride well but don’t run so well, then you may want to stay away from hot hilly run courses. On the contrary, slower swimmers that are fast on land should gravitate toward events that are held on tough bike and run courses. Half Ironman and Ironman events are much better suited to the athletes with strong bike and run backgrounds because of the relatively short swim distance. This will allow you to compete against the competition and the clock with your best possible performance.

Local and National

There are many races around the country to choose from. However, don’t short change your local events. They provide key opportunities to prepare for your “A” priority events and give you a chance to shine as a good example in your community. Of course National events like USAT Championships, Ironman and IM 70.3 events let you see how you fare against the best of the best.

Climate, Time and Season

If you race well in hot conditions, then look for warm weather summer events. If you enjoy cooler or harsh conditions that have the potential for rain, then seek out those events to take advantage of your strong points. Likewise, if you are not a morning person then look for events that start later in the morning or have lodging opportunities near the start line. Even better is IM 70.3 Boise that actually went to an afternoon race start. Most ITU Elite events start at noon in order to highlight the Pros and capitalize on building community crowds. It is apparent where triathlon and running rank in the US since that they often start at sunrise and end before many people even wake up on the weekend. “Real” sports start at a reasonable hour so that spectators (other than family members) will actually attend the event.

Plan Your Calendar

Plan out your competitive calendar by placing an emphasis on several important (Priority A) races that are spread out over the season. Try to use the first half of the season to gain experience and then concentrate toward your goal events.

Select races that you have the ability to prepare for and can actually attend. This is becoming more difficult to do with races selling out almost a year ahead of time. However, barring unforeseen circumstances, a quarterly race plan will allow you to emphasize training with some higher intensity tempo work as well as a taper to maximize race day performance.

Race more. It is logical that the more you race, the better you will become at putting together the three distinctive sports of triathlon. Racing sharpens your skills with open water swimming, technical bike skills, and transition changes from swim to bike and bike to run. Sprint and Olympic distance events are excellent opportunities to practice what you train at a faster pace and also provide a great way to test yourself at something shorter that Half Ironman distance. Although the race distance is half of what 70.3 presents, the shorter more intense racing of sprint and Olympic make the pace of the longer distances seem slow.

Mental Preparation

Mental preparation has many facets including goal setting, self-confidence and perceived stress. To be successful, it is imperative to maximize and minimize these and other limiters.

Goals must be measurable in order to see progress. It must also be realistic but still challenging. You need to know you are getting closer to your goal. For instance, your goal may be to finish your “A” priority Olympic distance triathlon in a certain time. Break down your goal even further and determine what time you plan to finish your swim, bike and run in. Once you are in race shape, your race time (barring a mechanical on the bike) should be close to your goal time. Analysis will then be done on a breakthrough acceptable or disappointing time.

Communicate With Your Family and Loved Ones

Unless you are completely solo with no ties, you have to consider others in your circle with your training and race plans. Ensure that your employer, spouse, family, girl/boyfriend, friends, and/or children have an idea of what your time commitment and goals for the year are. You may think that you are doing the right thing by doing your training early in the morning so not to interfere with others, however, if you wake your entire house up with your early alarm then you have affected their routine as well. Most important is to compromise and talk things out.

Work On Your Weaknesses

Work on your weaknesses while still maintaining your strengths as much as possible. Training, especially during the winter months, is about trying to improve on what you are not doing well enough in the individual sports. It is never easy to do what you don’t do best. But working on your weaknesses is the only way to be faster to the finish line. If you are able to swim faster, you gain time there, but you also gain time by racing up front with the faster athletes and then getting off the bike more rested for the run.

Be Prepared and Content

Come race day, you have what you have. Participate, compete and analyze your performance. Then reassess your plan and make required changes where needed. Family situations, nutrition, sleep, work, and health all have effects on your performance. Realize this and try to mimic conditions of your good performances and eliminate the negative issues that had an effect on your race.

Triathletes know that being fit and healthy is a benefit of living the multi-sport lifestyle. Just like the person trying to keep their New Year’s resolution, most triathletes have to continually make efforts to keep to their goals, whether they are simply trying to stay in shape or trying to be competitive. Participate because you enjoy doing it. You don't have to do an Ironman or IM 70.3 to be a triathlete. In fact, you don't even need to race. However, racing rules training and training fuels your lifestyle and in turn life. So go forth and swim, bike and run to wherever it takes you.



About the author: Doug Marocco is a nine-time (9X) Hawaii Ironman finisher with a PR of 9:23:04. He has excelled at short distance triathlons as well winning two (2X) USA Triathlon National Age-Group titles and four (4X) Military National Championships among his 47 overall wins. An accomplished Marathon runner, Marocco has a PR of 2:33 in his 37 finishes at the 26.2 mile distance.