- [Teran] Morning, Trainiacs.
We have a run, swim, stay over there.
Run, swim day, on our hands here.
That's what we're doin'.
Just gotta mobilize this ankle here, to warmup.
Now, as I start
getting into the prep
for Full Ironman Challenge Roth,
start looking at how the previous build
for Puerto Rico, went.
So I'm startin' to dive into all the analytics.
How much I biked.
How much I swam.
How much I run.
I haven't looked at it from a global standpoint.
How many hours I did each week, in each discipline,
training stress score.
All that nitty gritty stuff.
So we are going to look at some stats today.
I hope that I can figure out how to do that.
Yeah.
(upbeat music)
(funky music)
Celebrity siting at the pool.
- [Celebrity] This guy, this is the peace sign.
- [Teran] Peace Sign.
That jock. He did the marathon swim with me
and got me into triathlon
and stole my sawzall for the last two months.
Yeah, alright, alright, alright.
I figured it out.
I put on a collared shirt,
instantly my IQ went up by about 20 points
and I figured out how to show what I want to show.
With how the build went leading into
Half Ironman Puerto Rico.
Let's get nerdy, shall we?
So this is my training peaks account
going back to November first.
That would be basically when I'd say
the start of the season went.
And it just really eased into it.
After Half Ironman Worlds in 2018
I took a full two months of just
doing whatever I felt like doing, nothing specific.
But November first, I started bringing in regularity
and following a schedule.
And over the coarse of November first to March sixteenth,
the day before Half Ironman Puerto Rico happened
the average duration of my week, of all workout types,
was eight hours forty-nine minutes.
That's it, total.
It's not this 15, 20 hour week.
And I still went four, thirty-six.
I place fourteenth overall
and that even includes Heather Jackson, the pro,
who went there and from what I heard,
thought that it was a pro race
and there were no other pros there.
So she raced the amateur race
and then they invalidated her time.
So, bumped my up to thirteenth place.
'Nother thing the collar's good for.
And the reason that I do those lower weeks,
particularly for a Half Ironman,
where I think you can get away with it.
And even more for a sprint or an Olympic,
is because I don't believe
that to get to be a competitive age group triathlete
you need to do these massive weeks.
What's more important is the composition of those weeks.
What you're doing in the workouts,
is more important than the total amount
of training that you're doing.
Because you can do a total amount of training,
that the training isn't very good,
the recovery isn't good,
the drills and sequences aren't very good.
Just the work load isn't very good.
So I approach this as train smart,
not necessarily hard.
However there were some really hard sessions in there.
That's part of having the right composition.
So, average duration, by week,
eight hours, forty-nine minutes, thirty seconds.
And what you can see, is that,
that started out fairly light
with maybe a total of, here we've got,
seven hours, fifty-one seconds,
eight hours, twenty-three seconds.
And it increased to a peak of 13 hours 57 minutes
and two weeks out, 12 hours 21 minutes.
Training stress core, this is something
that is a fair bit skewed by training peaks,
because I did a little bit of water running,
strength training isn't included in there.
But you can see that the average training scress,
stress score, was five oh five.
This is the amount of load
that is placed on your body.
And it's basically a perfect two weeks of intensity
and then one week rest.
Two weeks of intensity and one reek, week rest.
Two weeks of intensity, one week rest.
And I followed that building up gradually
to the point that the main meat of the preparation,
the final two weeks, the on weeks
were seven forty-seven training stress score.
A six eighty-five training stress score.
A eight eighty-three training stress score.
A seven seventy-seven, a seven oh eight.
Dan Plews, the coach, the consultant,
that I'm workin' with, leading into Challenge Roth,
says that, basically the cost of doing business,
to be a good amateur triathlete
is somewhere around a training stress score of about 700.
So we hit that but I hit it very purposefully
so I didn't have to accumulate
a whole bunch of hours.
Allowing me to just workout an average
of eight hours forty-nine minutes.
Getting into the specific workouts,
I spent 47 point eight percent of my time on the bike.
27 point three percent of the time on the swim.
17 point seven percent of my time on the run.
And six point seven six percent of my time strength training
And you might say, Taren, you performed
the worst out of all those three on the run.
Yeah.
I deserved to.
But the way that I know that my body functions
that a lot of age group triathletes bodies function,
they've got to be really, really careful on the run.
So I tend to lean on the swim, to build some of that
top end fitness and general overall fitness
and know that it carries over to a little bit of the run.
So, if you look at a lot pro triathletes
it's not that far off of here.
Time in heart rate zones, of all workout types,
I spent 51 point eight percent of my time in zone one.
20 point five percent of my time in zone two.
Accumulating 72 percent of my time in low recovery zone.
Zones one and two, that general fitness building
and if you take a look at this including the off season
that would be closer to about 80 percent.
Because that off season is really, really low intensity,
not a lotta work there.
So, I'm kinda close to that 75 to 80 percent number
that we want to see for the low intensity.
And there is a fair bit of high intensity here
because there's a good two months of this
where I'm doing that race pace effort.
That is when you start doing the zone three efforts,
not all year round.
These charts show that perfectly.
You look at the light colors here,
which are the low intensity heart rate zones.
The light colors over here,
those are the low power zones.
The darker colors are the higher heart rate intensities.
The darker colors here are the higher power numbers.
And what you can see, is it starts out
with mostly everything being in light intensity,
general fitness building gradually, as we go forward,
closer and closer to the race.
We start including greater and greater amounts of time
at the higher intensities
that race pace sharpening, kind of effort.
And what did it all result in?
It resulted in this nice upward trajectory
of gaining bits of fitness, like the big mountain,
that's gaining fitness.
Starting off with a fitness score of 46.
That's what happens, you lose a lot of fitness
after an off season.
And finishing the day before the race
at a fitness score of 74.
A form score of 13, you want just slightly positive,
because that's an indication that you're fitness is high
and you're fatigue is low.
So that was the build up to Half Ironman Puerto Rico.
I was happy with how it went.
It being an early season race,
I wasn't expecting to have a really good performance
because it's hard to simulate
getting sun on your skin, when you're running.
It's hard to simulate
that wind resistance, when you're running.
It's hard to simulate
little bits of crosswind in the bike
and what I found getting off the bike,
is that my upper body was quite stiff
because basically I'd been in a trainer for five months.
And what I found with Coeur d' Alene,
last year, was something similar.
Like I was fit enough to race
but not fit enough to set world records.
So it was like a nice jumping off point
for the rest of year.
Showing me that I was on track,
that I had a decent idea of how to train.
Hope so, 'cause every single day here I spout gold.
Now the biggest part of all of this for you,
is the composition of your training
is what matters the most.
It's not about just training more,
for the sake of training more.
Age group triathletes will often train more
and they might get slower
because it's not an appropriate balance.
It's the parts of the training
that go into each and every workout
that make a bigger difference
for us, time strapped triathletes.
Looking at me, I'm doing eight hours, 49 minutes
in my entire life.
This whole place revolves around triathlon.
So what can you expect?
You can expect to get faster
with maybe a four, maybe a six,
maybe an eight or a ten hour week, here and there.
But ya gotta know what you're doing.
So, I will plug unabashedly
because these are the methods that we do
and we're hearing lots of people
that are having great success with it.
Go check out teamtrainiac.com.
You can get yourself fourteen day free trial.
And I will put in a caveat to this.
If you log in, you notice some weird things
like your week changing midweek
and not going straight from Monday to Sunday
or you go from a strength and conditioning faze
to your race faze midweek,
that's a big update that we're working on.
So I've said this before,
it's like a tessel, like it's just always getting better
and that's one of the big things
that I think, I think developer Mike said
around three to four weeks we'll have the math
worked out for it.
But it's like a big algorithm thing
that software sometimes hard.
Alright, Trainiacs, go check it out.
Teamtrainiac.com and um,
let's gear up for Challenge Roth.
I'm encouraged by all this.
Those were some fancy graphs, heh?
Later.