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By Coach Roberto Florencia
Winter always seems to have triathletes focusing on their run, which usually means lots of track workouts. The other day someone asked me about track workouts- why are they so important, and why are some more effective than others. Now, that person is a very successful runner but when he gets to the run in a triathlon, he struggles. His solution has been to run more miles and do more track workouts - but his problem isn't necessarily speed or endurance, it is the way he trains. Specifically, he continues to think and train like a runner when he wants to succeed as a triathlete. He incorporates workouts that are not specifically designed for his personal goals, and therefore he does not get the most out of his training time.
Track workouts can be an extremely effective component of your training program - but this is only true if they are specifically designed to strengthen your weaknesses, and are properly incorporated into your training schedule (periodization).
With so many track workouts out there, we could talk all day about pros and cons, but the key for any quality session is for it to have a specific purpose in regards to your goals. In general, most track workouts are designed to provide one or more of the following benefits: increased turnover or cadence, increased speed, increased lactate tolerance, increased anaerobic capacity, and improved form and technique (did you know that when you run faster, your form generally gets better?). But one potential benefit of track sessions that is often overlooked is pacing, a crucial element for age group athletes. Why? Because it is the most common error that these athletes make during their races.
Remember the days when GPS devices doesn't exist, and you didn't know your speed and/or pace in real time, conveniently displayed on your wrist in digital format? This was the main reason why early long distance runners started using track to complement their distance training. Quick physics lesson: velocity (or speed) = distance/time. The track is a flat surface, with a very precise distance (400 meters, for those who didn't know) so, combine distance and the time (displayed on a chronometer, or extremely precise time piece) it takes to complete it, then what do you have? You got it - your velocity, or "pace." So, on a track you can do a set of repetitions, maintaining the same time for each repetition, and this will give you the opportunity to train at an exact pace. If you do this over and over again, you can improve your pacing, while still receiving the same benefits mentioned above.
At Playtri we focus on your 5km pace as your "base" - triathletes should ideally know their 5km pace so instinctively that they can hit it in their sleep. From there, we increase to a two mile pace, one mile pace, 800 meter pace - if you paced correctly on each interval then you should end the workout feeling like you can do a little bit more. If you can't get the last intervals of the workout at the target pace, then you need to work more on pacing, and focusing on not starting out too fast just because you are fresh. We always say that anybody can run a five minute mile pace, but not everybody can hold that pace for an extended period of time. So be patient, and start with your current (not goal) 5km pace on your 400m, 800m, 1200m, and 1 mile sets, get each lap at the correct pace, then increase the pace goal, but make sure that you hit your target on each repetition, whether it's 400m or one mile. Even more important is that you should feel like you can do a little bit more at the end of the workout - why? Because you have to swim, bike, and run again the next day. Last but not least, remember that you don't get stronger while you are working out, you get stronger when you are recovering from your workout, so if you have track one day, it might be beneficial to make the next day slightly easier, depending on your training schedule, goals, and level of fitness.
Want to come and learn from run expert Roberto Florencia and the other Playtri coaches? Join the Playtri Club to attend weekly track workouts every Thursday, 6pm, at SMU. Come and experience the difference of expert coaching with experienced USAT coaches.
Roberto Florencia is a USAT Level I Certified Coach, and Playtri certified Run Expert. He is also one of Playtri's Club Leads, and a Level II Playtri Coach.
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By Coach Roberto Florencia
