If we were to train to race a 100m swim or a 100m running race - the aerobic energy system would be of far less importance than strength and explosive power. If we look at the bodies of athletes who train and compete at these events and compare them to Ironman Triathletes, there’s quite a difference. The sprinters are often quite muscular and as much as twenty percent heavier than endurance athletes.

The typical elite level Ironman triathlete is lean, almost skinny looking. He often eats more food than a sprinter, but he burns it all up in training. The modern endurance triathlete is more muscular than a typical long distance runner. The modern Ironman triathlete needs to be stonger than a marathon runner. He has a more balanced physique than a marathoner or a Tour de France cyclist.

The modern Ironman triathlete is a developed breed, the sport is thirty years old now and athletes have developed specific needs through both training and natural selection. What we need to do well at this sport is well developed skills in three sports. As the day goes on and fatigue builds, holding good technique becomes a deciding factor in performance. Two exhausted runners, running side by side, one has practiced holding efficient technique in every training session, the other has just trained a lot. One is going to win. One of the facts of Ironman racing is that somewhere in that marathon, you are going to become exhausted. If you hold your posture and efficient running technique, you will be faster than if you don’t.

In the first leg of the race, power is far less important than technique or endurance. Long swim sets where you hold good technique right to the end are so important. Swim sessions where you never, ever practice sloppy technique, help to overlay old poor technique habits with new efficient habits. You can’t ever afford to practice sloppy technique. That’s why it’s better to swim with slower swimmers and not have to smash yourself to keep up. I often see swimmers working in too fast a lane, forgetting about technique just to stay in contact. This is short term thinking.

The bike. Last Sunday my wife and I rode around the “River Loop” twice. Spinning along at 50-70%HR, rebuilding our endurance base for the new season. We were passed by countless cyclists who treat the Sunday River Loop as their “event”. Racing around passing anyone they can, seats too high, seats too low, knees sticking out, upper bodies swaying back and forth, crunching the pedals, I’m sure they’re training for next July when they watch the Tour de France on TV.

The single most important ingredient in Ironman triathlon performance is endurance. Plain and simple endurance, is best built at low intensity. Lots of time spent under 80% heart rate. That’s conversation holding pace. If you can’t talk, it’s too hard. Now while you’re doing all these hours at below 80% heart rate, you might as well be practicing good technique. There’s not much value in having a huge endurance base if your technique is sh!thouse.

Setting goals is real important. If we start with a strong goal. Next step is to change our approach to training for it. If we change our approach to developing the most efficient technique in each discipline all at low intensity (under 80% heart rate). Then as we work on good technique, we accumulate hours. Not every waking hour, start moderately and build gradually. Never taking the eye off the purpose. Developing endurance and good technique.

Then we must test ourselves at race pace. Not every session, not every time we see another runner or cyclist up the road in front of us. Testing should be planned. Records should be kept. The best method is train, train, train, train, train TEST train, train, train, train, TEST. This is not the way lots of mediocre athletes approach the project.

A change in attitude can pay huge dividends later in the year, and later in the career. Learning to practice, rather than training can help a lot. Never losing sight of the fact that the most important assett you can take into your next Ironman race is endurance, not speed.