Individual Workout Variables

For any given triathlon specific workout, there are 3 variables that can be manipulated:

• Distance/Duration for the interval(s) and total workout
• Intensity Level for the interval(s) and total workout
• Rest Interval between Interval(s) and Set(s)

Different inputs for these variables will lead to different outputs. For example, doing repeat 400s at mile race pace with 2:00 rest will produce a different response to stimulus than running 60 minutes in your Zone 2 HR.

I like to think of each individual workout as a puzzle piece in a 365(+) piece puzzle. Just as with a puzzle, each piece is important and serves a purpose. Similarly, these individual workouts must be purposeful and personalized- addressing both individual weaknesses and strengths. The big picture plan (the puzzle) should address the 5 following components:

• Overload and Recovery
• Progression
• Individuality
• Specificity
• Systematic Approach

More on these components can be found here.

I also like to think of the three variables (duration/distance, intensity, and rest interval) as an analogy for the ingredients involved with baking cookies. Again, different inputs will lead to different outputs. Dark chocolate chips and cake mix flour will produce a very different type of cookie. Too little or too much of one ingredient can overpower and/or negate the others. The whole is made up of numerous interconnected parts — and a better whole can be created by improving the individual parts.

Applying the SAID principle (Specific Adaptation to Imposed Demands) is a nonnegotiable when preparing for a race. The human body adapts to repeated specifically imposed demands/stresses. Put into practice, the closer race day comes, the more your training should reflect and prepare you for the demands of the race- intensity, distance/duration, environmental factors. Simply, applying the principle of purposeful, progressive practice makes you best prepared.

“Shallow men believe luck. Strong men believe in cause and effect.” — George Waldo Emerson