By Coach Wendy

When taking the opportunity to review how their training is going, most athletes will reflect on: the training done with mates, the excitement of chasing a dream, the confidence in following a training plan and the feeling of being fit, as the criteria for measuring how 'successful' the training is.

If we were to mention the concept of taking time to review the training and racing performances, many athletes will use: times, how they felt during the event and their recovery as the three criteria for reflection.

Let's take a step back for a moment. When your Ironman dream started, it may have gone along the following lines...

• A dream...
• a training coach being identified...
• a training plan designed and implemented...
• training races run...
• amendments made to program as training increases...
• several more training races and then...
• the big final race.

It is the training and the races that provide athletes with the greatest opportunity to increase their learning, yet these are often the least considered in the many stages of an athletes self review. We know from experience that taking time to review your training on a weekly basis (as well as your races) will not only provide you with confirmation of your training status, but more importantly, it will provide clarification on what is working and what needs to be changed.

For some athletes, there is an assumption that it is the coach's role to evaluate their performance and to a certain extent as a coach we can advise and make recommendations on all aspects of training and racing. But ultimately it is you the athletes who decide on your own training and tactics and therefore only you can truly evaluate your racing and training performance.

In the business word, the habit of evaluating performance and looking at ways to constantly improve is often a daily function. One of the most widely used forms of review is the Kaizen theory. Originally from Japan, this method of continuous incremental improvements is a management concept for change. The Kaizen philosophy lies behind many Japanese companies that have lead to distinguished innovations. Kaizen means literally: change (kai) to become good (zen).

In essence the Kaizen theory comprises of three steps: Plan, Do, Review. If we merge this process into our triathlon training it could look like this: dream, plan, train (Do), race (Do), celebrate, reflect (Review), plan, train (Do), race (Do) and deliver.

So what is the relationship to Ironman training?

For most first time athletes, a build up may take place over a 12 month time frame. In that time frame, the "race" opportunities may happen only three or four times and yet training will happen 6 days a week. Maximizing the learning from training and especially racing becomes critical. Specific learning on pacing, awareness of your fitness level, race nerves, equipment choice and function, recovery, post race nutrition etc should be approached with open arms.

We know from experience, that athletes who recognise the need to change and maximize these opportunities / minimise mistakes are better prepared for them in the big races and inevitably have a better race. The longer the event the shorter the tolerance for poor preparation, planning and "why me" stories - a good example being the all day gruel of Ironman!

Examples of early season mistakes to make only ONCE (although having read them here, you shouldn't make them ever!!):

• Getting to the race late and rushing the warm up
• Being so nervous that I didn't have breakfast (being nervous is largely out of your control but have everything else on track and your nerves will soon fade - and DO NOT let it stop you eating breakfast)
• Grabbing the wrong shoes, as your training shoes and racing shoes are the same
• Being so stuffed from the event that you don't do a warm down - very bad idea, particularly if it is a trial event and you're back into training in the next few days
• Finding it really hard to keep the focus during the race - it was so exciting. Whilst it's great to be excited about what you're doing, you should not lose your focus - race simulations will help where this is concerned.
• Feeling tired from running most of the course the week before just to make sure that you could do it.

So the choice is there - either review and learn from lead up races and your training mistakes OR take your chances on the day. I'd recommend that you make the mistakes in your training, use lead up races to learn the smartest way to race - it is all part of the journey, just make the mistakes early on in the season and ensure that if you do make them, that they happen fast and that you try not to repeat them! Let's swap the "should have" with "I'm glad I did".

Go on, take the time to review your training and races as it will provide you with a greater understanding to enable you to perform smarter. Smarter equates to faster, safer and to a sense of satisfaction as opposed to one of frustration of completing something and being disappointed with the result. It is often the incremental changes that combine to provide a great result.

As any coaching team, we are committed to helping you making 'your' race one of the best days of your lives - but overall, the choice is yours and it's a choice of self discipline Vs the pain of disappointment! I know which I'd prefer.

Click here to return to the Articles page