Starting your journey as a triathlete with running is an easy choice. It's accessible, and you can begin at any level. Just remember, as Sun Tzu wisely said, "a journey of a thousand miles begins with a single step." However, running also comes with its share of questions and challenges from beginner to advanced. Let's dive into the top 10 challenges faced by triathlon runners and how to conquer them.

1. Finding Motivation to Start Running: Getting motivated to run can be tough, especially if you're not already passionate about it. One effective way to motivate yourself is to run with others – the social pressure can be a great motivator. If you run solo, break your run into smaller sub-goals to experience success along the way. It's normal to lack motivation at times, but remember that starting is the hardest part. Once you're on the road, endorphins will kick in, and the sense of accomplishment after each run will keep you coming back for more.

2. Avoiding GI Issues on the Run: When you are experiencing GI issues during workouts keep a food journal to identify what triggers these problems and avoid those foods. Nausea during runs may be linked to low carb intake, so focus on proper fueling. You can take an Imodium or Pepto Bismol for emergencies. Additionally, allow 30 minutes for your morning routine before running. Reducing fiber and protein intake before long workouts and races can also help minimize GI distress.

​3. Mastering Interval Training: Interval training is crucial for improvement. Regularly perform assessments and trust the guidance from tools like @TriDot to set your intervals optimally. Avoid starting too fast and maintain a stable pace within your training zones. While training with others can be motivating, manage it wisely to prevent overexertion trying to run with better runners.

4. Training for Hills: Before tackling hill training, ensure you have a solid strength training regimen in place. Single leg deadlifts can be a great exercise for runners. When running on hills, adjust your pace based on Grade Adjusted Pace (GAP) – it should be slower than on flat terrain. Consider using a power meter (e.g., STRYD) for more accurate performance feedback. Kenian Hill sets can be excellent for building hill running strength and @coach glenn preferred training.

5. Fueling and Hydrating While Running: Proper fueling during runs is essential for race day success. Plan loops to refuel without carrying everything with you during training. Learning to fuel is crucial, as it enhances your interval performance, leading to better race-day results.

6. Improving Your Run Form: Regularly assess your running form to prevent injuries. Common form mistakes include overstriding, pelvic drop, limited leg extension, and insufficient torso lean. Incorporate leg swings and walking during long runs to maintain form and loosen your hip flexors, glutes, and hamstrings.

Conclusion: “If at first you don’t succeed, try again” a famous mantra to overcome most challenges. This is not different for the above. One step at a time you will find your running strength and passion to guide you to the ultimate leg of becoming an Ironman.

Rember, it is the daily step which turn into positive habits, patterns and beliefs ingrained in body and mind. Enjoy the journey!
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Reference: TriDot Podcast EP 218 with Elizabeth James and Jeff Raines & Host: Andrew Harley
Listen to it here

Read the other posts, part of a trilogy "Tri to Success"
1. Swim to Success (19/11)
2. Bike to Success (20/12)
3. Run to Success (27/12))​ 

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Triathletes, saddle up for an illuminating journey! Today, we're addressing your ten most significant biking hurdles to help you ride effortlessly toward triumph. In most triathlon race formats, the bike leg is the longest section, making it essential to become one with your bike. Here are some invaluable tips to ensure you're fully prepared for race day.

1. Preparation Excellence: Get your bike ready the night before, visualize your plan, and always strive for the right training mindset. When motivation wanes, opt for an enjoyable ride over a rigid regimen. As the great Eddy Merckx once said, "Ride as much or as little, or as long or as short as you feel. But ride." Remember, the road ahead is long, so maintain your energy for the entire journey. Thanks to @TriDot, your AI training partner will consider this and adjust your optimal plan accordingly.

2. Elevate Your FTP: Indoor trainers are perfect for focused interval training, while outdoor rides provide enjoyable Zone 2 sessions. During the development phase, strength workouts are crucial for building your FTP. Embrace squats and lunges; they're your secret power boosters.

3. Translating Indoor Power to Outdoor Speed: Balancing your power focus with environmental awareness and biking technique is paramount for success. Remember that the controlled indoor environment doesn't directly translate outdoors. Prepare for race day by confronting outdoor challenges, including temperature, winds, and hills. Implement Fartlek protocols during outdoor rides to mentally prepare yourself for the big day.

4. Bike Comfort: A properly fitted bike accounts for 80% of your biking comfort. Investing time and money to adjust your bike correctly is crucial since this leg is the longest and has the most impact, not only on your bike but also on your run. Also, the right saddle is important. Try out various saddles at the bike store to find your perfect match.

5. When to Update Your Bike Fitting: Listen to your body, as it's the most sensitive sensor for the wrong position. Any strains in your neck, back, hips, hamstrings, or calves may indicate the need for an update. The better your fit for the specific race, the more aerodynamic you can be while maximizing power and comfort for an excellent run.

6. Bike Maintenance: Regular check-ups at the bike store are essential for peak performance. Additionally, keep your bike clean with weekly maintenance. This ensures a smoother ride and prolongs the life of your valuable equipment.
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7. Technical Troubleshooting: Develop self-reliance in changing a flat tire, repositioning your chain, and adjusting your brakes. Practice these skills at home without the pressure of a race, there are ample youtube videos to support you. Furthermore, if you're not technically inclined, have a bike mechanic inspect your bike before race day to put your mind at ease.

8. Mastering Bike Handling: Indoor training often neglects bike handling skills. Therefore, practice as if you were outdoors, sipping from water bottles or consuming energy gels just as you would on the road. Next take these skills to a parking lot before venturing onto the road. When it comes to downhill, gradually increase your speed. Focus far ahead through corners and try to follow the better bikers to learn how they corner smoothly. As the cycling legend Fausto Coppi once said, "Ride your bike, ride your bike, ride your bike!"

9. Tackling Windy Conditions: Wind isn't a factor on your indoor trainer, so venture out in windy conditions before the race. Lean into steady side winds but give yourself more space in gusty winds. Focus on stable power over speed, especially in headwinds, so you don’t blow up.

10. Race Day Pacing: Stick to your power and heart rate strategy and prepare for varying conditions. Ensure your nutrition plan is flawless for a strong transition to the run.

With these insights, you'll enjoy a superior biking experience, remembering that some factors are beyond your control. When you're battling the hills, wind, heat or rain, remind yourself that you could be stuck in a cubicle crunching numbers.

And remember it's the small daily steps that turn into positive habits, patterns, and beliefs ingrained in body and mind. Enjoy the journey! 

​Reference: TriDot Podcast EP 217 with Jose Callen and Jason "Verbi" Verbracken.
Listen to it here

Read the other posts, part of a trilogy "Tri to Success"
1. Swim to Success (19/11)
2. Bike to Success (20/12)
3. Run to Success (27/12))​  

Eating

1. Seasonal Intermittent Fasting: Amidst the celebrations, intermittent fasting emerges as a potent tool for managing calorie intake. Embrace a structured eating window, like the 16:8 method, to harmonize indulgence with disciplined fasting intervals.

2. Savvy Portions & Nutritious Balance: When reveling, aim for a single plate per meal, featuring a delightful mix of protein, veggies, and carbs – prioritize veggies. This approach maintains portion control while savoring the holiday palate.

​3. Stash Your Sweet Temptations: Place your favorite festive sweets in hard-to-reach spots to tap into psychology's wisdom—out of sight, less likely to indulge. Conceal them in the basement, storage room, or high cabinet to naturally limit consumption.

Drinking

4. Hydration & Social Sips: Kickstart your day with a refreshing glass of water for hydration and aim to drink 2 liters during the day. It can help reduce hunger during evening hours.

5. Water Behind the Scenes: To alleviate social pressure, keep a glass of wine or beer nearby while actually actively drinking and refilling a glass of water. This tactic often dissuades further insistence.

​6. The Art of Social Drinking: To gracefully sidestep excessive drinking, happily partake in your favorite beverage and then switch to a non-alcoholic alternative in the same glass. Transform a gin and tonic into a club soda or a rum and coke into a diet coke. With the right finesse, no one will notice your mindful moderation.

Balancing holiday revelry with fitness ambitions demands commitment and strategy. These tactics make maintaining fitness during the festive season an achievable pursuit without sacrificing merriment. It's not about denial but discovering equilibrium for celebration while honoring fitness aspirations.

Remember, it's the small daily steps that turn into positive habits, ingraining themselves in body and mind. Enjoy the journey!

Here's to a season adorned with joy, wellness, and a renewed dedication to fitness!

What are your favorite fitness tips for the holiday season?
​Share your thoughts in the comments below!

1. Prioritize High-Impact Work: 20% of your workouts are typically focused on Zone 4 interval training and they will generate 80% of your Functional Threshold Power (FTP) improvements. Focus on doing the right training right.

2. Nurture Key Relationships: 20% of the people in your life will provide you with 80% of the support and mental fortitude. The rest may just drain your energy. Choose your company wisely. Find a community of likeminded people as a invaluable cornerstone of inspiration and success.

3. Effective Time Management: Often 20% of your activities take up 80% of your available time - and that is something executives may not have. Manage your time to optimize family, work, and your sport. Prioritize!

4. Maintaining Discipline: Scheduling and executing the top 20% key training activities is critical. A structured plan with flexibility for age-group athletes is essential, while professionals thrive on disciplined execution. A great support of this is the TriDot Planning tool. The indication of TrainX scores, indicating the top training sessions for each sport per week, is AI at it's best and extremely helpful.

5. Invest in Vital Skills:  Devoting 20% of training time to technical drills enhances movement efficiency. This can significantly impact overall performance by reducing injuries and improving speed.

6. Strategic Equipment Investment: A lot of athletes buy the best equipment at the start of their training journey. But if 20% of the equipment takes 80% of your budget then 80% of your budget only gives you 20% of your gain. Start by investing in your physical and mental ability first, before purchasing equipment that you can’t maximize the use for yet.

7. Injury Prevention: Like a flawed process causing production waste, 20% of the body can contribute to 80% of injuries. Prioritizing the strengthening and mobilizing of weaker body parts minimizes injury risks. Also, make sure you manage the Normalised Training Stress (NTS).

8. Optimize Nutrition: Understanding that 20% of missing fuel can lead to an 80% drop in power is an emphasis in the significance of proper nutrition. Ensuring optimal nutrition sources are integral to peak performance.
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In both business and triathlon challenges, the universal principles of the Pareto Principle apply. The opportunity lies in translating effective work practices into the same for sports training.

Don't forget. It is the small daily steps that turn into positive habits, patterns, and beliefs ingrained in body and mind. Enjoy the journey!
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#TriathlonSkills #BusinessMastery #PeakPerformance #TriathleteToProfessional