Rebuking the Triathlon Textbook

From May/June 2008 Oklahoma Runner & Triathlete
by Scott Ostrem

Triathletes are an interesting breed. We tend to be intensely focused in the pursuit of faster swim splits, more efficient transitions, lower drag counts on our bike, and faster turn-over on our runs. We spend thousands of dollars in the pursuit of mere seconds. If triathlon books and magazines were considered ‘classics’, triathletes would be the most sophisticated subculture known to man. These days it seems like every triathlete has their own coach. A sizeable faction of triathletes don’t simply run because they love to run, they run because their coach (who lives in a different state) e-mailed the workout to them. I propose we recycle the triathlon books, ditch the coaches, run when and if we feel like running, and in general, obsess a little less about sport-specific training. Consider the weekend roller hockey game or soccer match suitable training. Be inspired to pick up a new extreme sport just because it looks fun and dangerous.

On the surface my story is not much different than that of many families – two children, a dog, cat, gecko, kid soccer games, after-school activities, a growing list of home repair projects, and oh yes – two working parents. The story begins to differentiate itself when you add that my entire family enjoys the sport of triathlon. What I believe makes my story unique is I do not adhere to traditional triathlon training methods, and I have had relative success in the sport of triathlon.

My non-triathlon sport interests predominate over my triathlon interests and include scuba diving, spear fishing, windsurfing, kite-boarding, ultra-distance trail races, off-road unicycling, extreme pogo-sticking, motorcycle trials, roller hockey, walking on 20 foot stilts, skateboarding, trick roller blading, pole vaulting, speed skating, snow boarding, mountain biking, water skiing, balance boarding, walking on hands down stairs, and rock climbing. So basically, there is no time for triathlon training when you throw in family and work. With the adrenalin rush I get from the aforementioned sports, “textbook” triathlon training takes a backseat.

The next logical question is, “Why do I race triathlons if my true sport passions are extreme sports?” The primary answer to this question is “I love competition”. Triathlons offer a unique blend of three basic sports that require a balance of talent, fitness, strength, and mental toughness. The competition of the sport continues to excite me after 18 years of involvement. The minimal triathlon training I do is no different - my favorite workouts are organized in some convoluted way as competitions. Every swim set turns out to be a sprint to the finish. The ‘Wednesday Night Ride’ stays non-competitive and friendly only for the brief stretch of road leading out of Tulsa. And, of course the ‘Tuesday Night Track’ workouts are nothing less than an Olympic competition on a weekly basis. Just to give you a sense of how much I love competition, my first date with my wife involved a two-hour match of ‘garbage can basketball’ on the floor of my apartment using crumbled up 8 ½” x 11” sheets of paper. Writing this article reminded me of the fact Kathy beat me at my own dumb game. Her willingness to turn a garbage can into a two hour competition was the start of our relationship. Our first real argument occurred a week later and centered around who likes cheeseburgers more – a competition of sorts. The second reason I love triathlons is the training is ideal preparation for all other sports. I often ask myself the question, “Do I do triathlons to prepare me for extreme sports, or do I do triathlons because extreme sports have prepared me for triathlons?”

The year was 1990. A friend casually mentioned to me he was competing in a triathlon the upcoming weekend - his first. I really didn’t know what a triathlon was, however the brief description sounded interesting. It took being a spectator at one triathlon and I was hooked. Since 1990 my wife and I have participated in at least a half dozen triathlons a year. This addiction yields a lifetime total somewhere between 100 and 120 triathlons each. We hope to maintain six races a year until we can no longer walk on our own. At that point I guess we will transition to aquathons.

I am a firm believer that non-triathlon sports can be fitting training opportunities for triathlons. Every sport can contribute in some way to molding a better triathlete. I would even throw scuba diving and spear fishing into that category based on the controlled breathing requirements. Speed skating is an awesome hamstring and aerobic workout. Extreme pogo-sticking develops balance, toughness, and is a great plyometric (explosive strength) workout. Nothing is better than kite boarding and windsurfing for developing upper body strength. Finally, the best extreme sport in my opinion for triathlon preparation is off-road unicycling, known as “muni” – “mountain unicycling”. Muni develops balance, leg strength, endurance, physical and mental toughness, but most importantly, it is fun and something I could enjoy doing for six hours at a stretch. The bottom line is non-triathlon sports can blend in very well to the various pre-packaged triathlon workouts you find in popular triathlon publications.

While extreme sports occupy a sizeable chunk of my available training time, I still love to swim, bike, and run on a consistent basis. Over the years I have developed a dozen basic triathlon training tenets. These were unwritten training principles until I wrote this article. These tenets are the secret to my enduring happiness and success in the sport of triathlon.

1. Be flexible – If I wake up and the wind is blowing I don’t hesitate to dump my scheduled bike ride for a couple hours of wind surfing.
2. Never drive to the gym – If possible, I run or bike to gym workouts - rain, sleet, or shine. Why not turn that extra 10 minutes into part of the workout?
3. Ride your bike or unicycle to work once a week – not only does this save fossil fuels, it is a great way to sneak in a cycling workout.
4. Swim in every hotel pool on every business trip – I developed a bungee cord contraption years ago that attaches to my legs and allows me to swim in place in any length pool. Without exception it accompanies me on every business trip.
5. Try not to run three days in a row – I have never had a repetition-based running injury. I credit this injury-free streak to cross training and always having a plethora of different sports from which to choose.
6. Involve your kids and dog in as many workouts as possible – This not only models a healthy lifestyle to children, it also keeps the family pet happy and in shape. It is hard to beat a dog as a reliable training partner.
7. Don’t get hung up on heart rate – Perceived exertion keeps life simple. Your body will tell you when enough is enough.
8. Go watchless – Unless you are on a critical time schedule, run until you don’t enjoy it anymore. In the end does it really matter if the run was 52 minutes versus 1 hour?
9. Always carry a water bottle – Believe me, you will get used to carrying it. And, you will never become dehydrated on a long run.
10. Don’t bike longer than what you enjoy – For me this is about two hours. As I have pointed out, there are plenty of sports that can prepare you for triathlon. Why do something longer than you enjoy?
11. Say “No” to diets – Much like heart rate, your body will let you know when it needs food. Don’t deprive yourself of cheeseburgers, cookies, or beer. “Everything in moderation” is a wonderful motto.
12. Year-round consistency of activity – This may be the most important tenet of them all. People often ask me what I am training for. My honest response is “I am training to be perpetually ready to race any distance at any time.” Don’t take the winter off from activity. On the flip-side, don’t overdue it during the summer months such that you are burned out by August. I average 6 – 12 hours of training year round. In my opinion, 20 hour training weeks are not necessary, even for Ironman distance races. Consistency of activity is the key. Find a handful of different sports you enjoy, and mix them up.