Many triathletes go through their seasons without fully realizing their
> potential as an athlete. This may be due to over-training,
> under-training, over-racing, or just poor planning. Peaking is the time
> in an annual plan where one’s body has maximized its ability to absorb the
> appropriate volume and intensity for a given event. Peaking also depends
> on rest and recovery that is given to the body in proper loads. This is
> typically done within a perpetuating cycle that begins with a long “base”
> period of aerobic training, progresses to a “build” period with more
> difficult anaerobic efforts, then finishes with a few weeks of peak/rest
> time that is followed by a high priority race. A true peak can really
> only be achieved approximately once every 12 weeks. Once at the beginning
> of the summer, and once at the end of the summer is typical for olympic
> distance triathlons. For longer distance triathlons, such as an Ironman
> or Half-Ironman, time between peaks will be a little longer. For sprint
> distance triathlons, time between peaks will be a little shorter.
>
> The key to success during a peak phase is confidence. The temptation to
> go out an “test” yourself will be there, and it is important during the
> last two weeks before, say an Olympic Distance race, not to “blow up” in
> any of your workouts. Trust the hard work you have completed over the
> last several weeks. Your fitness will not suddenly leave you when you
> begin to back off a few weeks before a race. The idea is to continue with
> higher intensity efforts, while lowering the volume and the interval time.
> The body needs to continue being reminded of the speed you introduced to
> it in the build phase. However, the body also needs to
> recover….slowly…from the longer anaerobic intervals you demanded of it
> during the latter stages of the build phase. Drinking fluids, getting
> extra sleep at night (+ naps), massage therapy, and reduction of stress
> levels are all great ways to contribute to an even more successful peak
> and race cycle.
>
> They say that triathlon is 60% physical and 40% mental. Two weeks or more
> before your “A” priority race is a great time to begin practicing the
> mental side of your race. Many triathletes are defeated before they even
> start the race. Don’t let this happen to you! Begin rehearsing each
> stage of the race in your head. Imagine yourself calmly swimming to open
> water with proper form, then exiting the water and efficiently moving
> through T1. Begin the bike with confidence…thinking about what is
> ahead…not what is behind. Anticipate the hills and take advantage of
> opportunities to strongly move past an opponent when it appears as though
> they are having difficulty. Quickly and methodically step through T2 and
> begin the run with eager eyes that look at the next few miles as a game to
> see how many runners you can pass. Finish the last few miles of the race
> as if you are a runner in the olympic games…representing your country
> with fans cheering. Ignore the pain and enjoy the moment you are in as
> you quickly approach the finish line. Raise your arms in the air and be
> happy with your best effort as you move through the finish chute and begin
> post-race recovery. You’ve just had the race of your life. Can you see
> it? I can.

Competing in an Ironman is a risky thing. I’m not talking about the risks involved in “going the distance” or succumbing to the physical problems associated with racing an Ironman. No, I’m talking about the mental risks that one takes when signing up for an Ironman. If you are a competitor by heart, and love to challenge yourself, it is likely that you have a hard time swallowing failure of any kind. When you sign up for an Ironman, you instantly commit yourself to months of training and “hoping” that you will be “on” for that one day. You may have had the most perfectly executed training plan in the history of training plans, yet the risk for failure is still there. Sometimes the failure is unexplainable, and sometimes people just give up.

When planning a season of racing that includes an Ironman, the tendency is to put all of your “eggs in one basket”. The Ironman can consume you if you let it. If the race does not go well, most people go in one of two directions; either they instantly begin looking for an unplanned race to tack on at the end of the season (so they can end the season on what they perceive to be a “good” note) …..or…..they spend the next three months wallowing in self-pity, while attempting to return to their pre-race motivation levels. However, the best way to deal with this type of dissapointment does not involve either of the scenarios I mentioned above. In fact, the best way to deal with a dissapointing Ironman is to analyze the day, reflect on the day, learn from the day, then apply what you learned to future races. It is not always easy to take this approach, but it is certainly the most productive.

After being forced to deal with nausea and extreme heat exhaustion during 2005 Ironman Wisconsin Triathlon, I managed to finish well below my goal for the race. I had grand plans of winning my age group and qualifying for the Hawaii Ironman World Championships, while breaking 9 hours and 40 minutes. Unfortunately, things did not work out as I had planned, and I have been using my experience last month as a source of information for future planning.

The difficult part was telling myself that it was over, and I did not reach my goals. I allowed myself to sulk for about a week, then began to reflect on the highlights of my race and my season. Within that first week, I had thoughts of trying to qualify for Kona at Ironman Florida in November (if I could get in). “This is crazy” I thought. I decided to let it go. Unplanned races added to the end of a season often turn out in dissapointment. This has always been true in my experience as an athlete. Trying to leave on a “high note” is always the goal, but this year it was not a reality.

For the past month, I have been recovering and simply exercising in whatever sport that I feel compelled to work on each day. It’s actually quite refreshing to throw structure out the window for a few months and do what feels good….whenever I feel like doing it! I’ve also decided to enter a “fun” race in December. It’s an adventure race, so I call it fun because I know that there is no pressure to win or to qualify for anything. I’m just going to have a ball and enjoy the day.

I think it’s always a good idea to reflect on the entire season at year’s end. Rather than focusing on the one “BIG” race, it’s always a better idea to take a look at consistency in training and some of the other “little” races that you did. I always like to have at least 1 race that I can look back on and say, “nicely done, Tom…..congratulations!”. This year, my “BIG” race was IM Wisconsin. Although it turned out differently than I expected, I can honestly say that I am very pleased with the training I went through to get to the starting line in Madison. I was better prepared for that race than I ever have been, and my training will continue to benefit me in the years to come. That’s the beauty of endurance training…..it’s something that builds from year to year. My “engine” got bigger this year, despite the fact that it decided not to run at “full throttle” in Madison. I’m excited about the possibilities that next year holds. 2006, just like 2005, will be a season that is unlike any other…..one with up and downs….victories and defeats…..but mostly triumphs of the soul.