Coach Oliver writes: Nearly all athletes have a desire to increase their race speed or time. Whether it be to break your PB at the local sprint Tri and have bragging rights amongst your buddies or maybe needing to shave an hour of your IM time to qualify for Kona. Although these two examples represent time differences at each end of the spectrum, the principles that apply to closing these gaps may be closer than you think.

Where to start?

Let's assume you are committed to your goal, you have the time to train and you have done the target event a few times before. Firstly, review your previous performances by writing down what occurred during these races, during each of the disciplines. You could record things such as: how you felt mentally and physically, your pace judgement, tactics, splits and your finishing time (for a full and detailed race analysis sheet, go to our website and download your free copy: Race Analysis Sheet).

Sometimes a poor or mediocre performance can simply be put down to "failing to fire". On the other hand, there may be parts of your performance that can be attributed to a physical or mental weakness - being able to distinguish between the two may not always be as straight forward as you might think. By keeping a training diary, you give yourself the ability to review the previous weeks build-up and hopefully therein lays your answer. Too much hill work in the weeks leading up? Failing to have breakfast because of race nerves? Too many internal / external expectations? A proper review can pinpoint which areas of your game need improvement.

Be Realistic

Be aware of where you want go in your sport and set your goals at a manageable and realistic level. Developing the necessary endurance requirements of some sports can take years, so if after one season you still find yourself mid-pack, don't be despondent. There will be a natural progression if you continue to work consistently and listen to your body during a training cycle.

Many of us cannot afford every gadget under the sun which claim to make us faster / quicker / stronger and more attractive. Spending a month's wages on a gadget that makes 2 seconds difference in the local triathlon is NOT worth the outlay of your hard earned cash!! Working with what you've got can produce results and gains as long as you are aware of any strengths and limitations.

Testing Your Speed

Do you do most of your training by yourself? Maybe the only time you actually go fast is during a race and as a result this may be the only time you get any real feedback on how quickly you are actually moving. Try implementing a testing routine into your training. This can be as simple as a 1000m TT in the pool, 10-20km on the bike and between 1-15km running depending on your race distance. Doing these sessions on separate days with a day in between (and during an easy or recovery week) can be beneficial. You will get direct feedback from your training and basically see if it is improving your capabilities - doing these consistently in a season will provide data that you or your coach can review, and then act upon appropriately.

One way to test your fitness on a (sometimes) less intense level is to accompany someone or a group that is a little faster than you for a training session - make sure you choose wisely though, as you don't want any Eric the Eel vs. Michael Phelps match ups! Maybe it's the guy that is always finishing one place ahead of you or the one who has gone to Kona whom you need to pace yourself against. A club can be resourceful place to start when trying find a group/persons who may be at level above that are willing to accompany someone on a training session.

My advice if doing these sessions is to - prepare nutrition and equipment adequately as you'll be working harder. Also make sure you use common sense, if the pace is too hard, back off and ease up. Look, Listen and Learn - it's amazing how much you can take in when you aren't mouthing off or watching the countryside go by as can happen on a regular session. The last thing you want is an ego shattering experience, however be prepared to work hard and take an easy day/s afterwards.

If unsure about the timing of time trials or harder group sessions, it is always good to conduct them when you are fresh and have no injuries (just ensure you warm up and down thoroughly).

Group Sessions

Organised camps and training weekends can also let you know where you are at with your speed preparation. Being able to bounce ideas of other athletes and coaches and enhance your training knowledge may be all that's needed to kick start your new season and inject that much needed speed.

Change

Too often we can get caught in a routine out of habit - the body adapts fairly quickly to a routine and once comfortable, the fear to change can be quite strong. Having the confidence and also the will to open up to new ideas can reap great rewards.

The most important thing when waiting for speed to arrive, especially if competing in longer distance events, is to have some patience. Sometimes it can be a whole season of waiting and training for a race before you get to test out and see your improvements - a reason in itself to regularly test and stimulate your body in new ways.

Be willing to stimulate your mind and body to really gain an understanding of what is required in the quest for progression and speed in your chosen sport.