Make Small Changes, See Big Gains In Your Triathlon Training

  • By Julia Polloreno
  • Published Sep 26, 2013
  • Updated Jan 15, 2016 at 1:38 PM UTC
Photo: Jene Shaw

Sarah Piampiano
Ironman 70.3 New Orleans Champion

Increase recovery around big training sessions or training blocks, and around races. I am still relatively new to the sport, and my body is not as resilient as some other athletes. I get very worn down from races and hard training blocks, and I need adequate recovery time with almost no intensity in order for my body, mind and emotional strength to return back in full. My recovery blocks are now longer than they were in the past and much less structured to minimize any additional stress. For me this means as much as 1.5 weeks after a 70.3, and a full month after an Ironman. Rather than forcing my body back into training, I play things much more day by day and read my body and how I am feeling mentally to know when I am recovered and ready to return to full training. The result has been significant. Rather than digging myself into a deeper hole, I bounce back fresh and ready to fire on all cylinders.

Also, although my background is in running, we discovered last year that a high run volume and intensity has a significant negative impact on my ability to put up quality training sessions both on the bike and in the pool. I’ve scaled back my run volume this year, focusing on quality sessions over quantity. This has left me less tired and helped my other training be more effective.

RELATED – Triathlete ProFile: Sarah Piampiano

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FILED UNDER: Race Tips / Training

Julia Polloreno

Julia Polloreno

Julia Polloreno is the editor at large of Triathlete magazine. A Stanford University graduate with an award-winning track record in publishing, Polloreno is a two-time Ironman finisher and has been a competitive triathlete for more than a decade.

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