Can You Train 30hrs+ per week AND survive?

By Coach Oliver

Recently I was fortunate enough to spend time training on the Gold Coast with some of NZ multisports heavy hitters, namely Cameron Brown & Gordon Walker. The invite was an informal one - 5 weeks in Burleigh Heads of training, eating & sleeping and it was just the prescription I needed to escape Auckland in the middle of winter.

This article will cover aspects of the training and other details of what was required to get the most out of my time away, and will hopefully encourage you to apply some of the principles followed.

No. 1 - Environment

Get this right and you have taken the first step: Burleigh is stuck in a time warp (think early 90's) close to the beach, sunny, flat in & out of town, cheap long-term accommodation, which are all big ticks for triathletes. Swimming - always done in the morning in one of two (yes two!) 50m outdoor pools 5mins drive away. When it's light, as it was there, a 5:30am session is not too hard to get up for. Cycling - continuous long smooth roads in all directions with plenty of shoulder and small towns/service stations conveniently located as fuel stops. Running - Plenty of grass & tracks that allowed for continuous running, lots of 5-6min steady climbs and a grass 400m track. Perfect surroundings, we were there for long distance triathlon training - making the environment as specific and convenient for us to use was top priority. It made getting out the door that much easier

No. 2 - Knowing what you are there for and what your not

As my IM race wasn't until late November, I would be using the time to improve & strengthen my cycling & swimming fitness and put some real work into my running. I wasn't there to test my ego or any body else's - one sure way to earn an early ticket home. Supplement this with gym sessions, plenty of stretching and the odd massage, reviewing training data, there wouldn't be time for too much else. With training groups varying daily it was very important to know what you wanted out of the sessions. One thing I didn't hear too often was " I think I might back off here, the pace is a little fast for me", by the time you are going to hard it's too late most of the time. Being realistic in your abilities and goals will go a long way in making you a better athlete.

No. 3 - Having A Plan

As we were training full time we had the liberty of working harder, for longer, more frequently - this did not change the fact that rest was still needed. Monday & Friday were the Easy/active recovery days, which still meant training. These easy / active recovery day might have included: Swimming - majority of skill & drill work and long easy intervals with pull-buoy if needed; Cycling - flat roads in the small chain ring, with easy out of saddle work and sets of spinning at 95-100rpm, all at the aerobic level; Running - grass, grass & more grass, easy strides and drills and running at conversation pace. Common amongst all these were that the sessions are not designed to induce fatigue. One way to check your intensity is if you can't breath deeply in & out through your nose or hold a continuous conversation without gasping you were going too hard.

No. 4 - Nutrition holds everything together

What you eat & when you eat it count for a lot. Skip breakfast at your peril - you can't play calorie catch up on a 6 hour ride. Always try to finish your morning meal 30-60 min before training, this allows for a smoother start to your day and gets you eating quickly on the bike particularly. Food choice - taking & consuming fruit cake, biscuits, bread rolls, chocolate pastries, bananas & muesli bars certainly keeps you full and the budget intact given consumption levels. The only times energy gels were used was on longer rides (mostly in the 2nd half) and the long Sunday run. So rather than becoming reliant on fast fuel all the time it was only taken when really needed. Post training - The golden 30mins allows enough time for stretching, reflecting and digesting. The choice of fuel was a protein smoothie with Low fat vanilla ice cream and milk, strawberries, flax seed oil and some creamy yogurt for balance. It is one of the fastest and most satisfying ways to replenish spent energy.

No. 5 - Awareness

Of your own energy levels and of what training is required and at what effort. One of the questions I kept asking myself was "What benefit am I getting from this session?", be it at the track, on a long climb or in the pool, know the reason you are there - Skill/Strength/aerobic fitness/recovery? Check the plan before you go out the door. Be aware of what others are doing as well - riding habits, skill levels, intensities. With superior athletes in the group one of the best things to do is "Look, Listen & Learn". More action with brain and less with the jaw will count for a productive session.

So training up to 30 hours+ a week can be done, provided you have the right fitness to start with, the right environment, a plan, a good training group and supermarket & comfortable bed are within reach!

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Posted: April 17, 2006