Are you guilty of basing too much of your performance analysis on your data?
By: Aidan Callaghan, Aidan Callaghan Coaching
What are you striving for?
Throughout the year and especially at this time of year, we encounter many athletes striving to hit the numbers. The majority of AG athletes are guilty of this.
Some athletes are consumed by the session, the plan, the data and the numbers, analysing their output and comparing to last year.
They then go on to imagine what these figures will look like come race season, how will they stack up against their rivals and sometimes even more importantly, their training partners!
Some comments from athletes around this time of the year may include statements such as, “I’m well down on my FTP from last year on these sessions” or “how quickly do you think I’ll get back to my swim fitness from last summer?” or “I just don’t feel good on the run, my HR spikes on every hill and takes a long time to return to where it was”.
Don’t stress it!
Early season data doesn’t always predict race season success
For the majority of age groupers, these are normal occurrences after time-off and not a predictor of how well the season will go. It is important not to be a martyr to the data too early in the year. Data is an essential aspect of triathlon and endurance-based performance, but there are other indicators that are also important. While data has a place at every stage of the year and is a valuable tool in analysing progress and predicting potential future performance, it is important not to let the data consume your every thought nor dictate to you how you felt about a session or how you have progressed through the week or month.
Fitness testing and training protocols set parameters from which we can work, develop and progress through the season. Retesting and analysing these give us an indication of how far we have travelled or progressed within a specific time frame. Being consistent through this timeframe will ensure that you have maximized your potential to progress and develop.
Keep one eye on the data (HR, Power, Pace, RPE etc) and discuss your progress with your coach, but at this time of year, these data points aren’t the only indicators of your training performance and don’t always predict race season success.
The performance triangle
Being consistent across the performance triangle (training, nutrition, recovery) at this time of year is a lot more important than the numbers.
Consistency enables you to build strong and durable foundations and put effective structures in place. These structures will help you to reach targets and goals during the season.
Once the foundations are strong and the structures are in place we can add and develop these throughout the year, much like building a house, to maintain progress and achieve goals. Use this time of year to settle back into good habits across the training triangle.
Effort in all three areas
All too often athletes will fail to see the significance of these three disciplines working together to ensure success. If an athlete addresses only one or two of these disciplines the likelihood that they will succeed or hit their target is significantly reduced.
In line with this it is important to set short, medium and long-term goals, that take account of each aspect. Communicate these effectively with your coach and then begin to apply yourself to achieving your goals through consistent effort across all three aspects of the triangle.
What does consistent effort look like?
The answer of course varies for different athletes from different backgrounds with different life challenges.
A young student for example my have the flexibility and time available to aim for 15-18 hours consistent effort and training throughout the week. A mother or father with a young family on the other hand may need to aim to be consistent for 8-10 hours a week, as that is what their life dictates.
The important aspect here isn’t the hours per week, it’s the consistent effort across those hours to ensure the individual meets the targets and goals set out at the beginning of the year or training plan.
Good coaching will take account of the available time, adjust the plan, set achievable targets. A good coach will have the ability to work with the athletes to ensure the targets set are specific, measurable, achievable, realistic and time sensitive.
Key ways to hit consistent training
One way to try and ensure you get the right balance for your life, is to do the simple things right. KISS (Keep It Simple Stupid)
Here are some really easy tips to ensure a consistent approach.
-Replenish carb / protein stores after sessions
-Apply yourself to each session
-Approach each session with an open mind
-Love what you do, do it for yourself
-Plan your meals and nutrition in advance
-Ensure you are getting your recovery sessions in
-Add theraband work and foam rolling to your daily or weekly routine – even if it means 10-15 mins last thing at night or first thing in the morning.
-Get to bed early and ensure you are getting close to 7-8 hours sleep
-Ensure you are drinking plenty water
-Replenish carb / protein stores after sessions
Once you have goals you can progress the data
Build consistency into your training life and goals, you will then begin to see the fruits of your labour.
Sessions become enjoyable, progress begins to happen and as the season approaches, you can look forward with optimism and clarity of confidence that you are doing all in your power to make your goals happen.
Build consistency into your training life and goals, you will then begin to see the fruits of your labour.
Once the consistency is in place, when sessions happen regularly in a consistent format, you can then begin to tap deeper into the numbers, track progress, identify areas for development and aim to predict future performance.
Be consistent. Be successful.
About the author
Aidan Callaghan is a Level 2 Triathlon Ireland Coach and has been competing in Triathlon and endurance events for the past 15 years after coming from a swimming background.
During this time Aidan has had a number of positive results and podiums, including taking two Irish National Titles in 2015 (Super Series Short Course) and 2016 (Middle Distance). Aidan has also qualified for both Kona and the 70.3 Worlds Championships, as well as being the 1st Age Grouper (7th overall) across the line in Dun Laoghaire 70.3 in 2018.
Aidan had utilised his knowledge, skills and experience to guide and coach individuals to National and International success across many endurance events including, Triathlon, Endurance Cycling, Marathons and Adventure Racing.
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