The Making of an IronBird ... my journey to Ironman Lake Placid: Training Plans: my thoughts & experiences

I started to draft this post 2 months ago when there was a good exchange of opinions about the pros and cons of using a training plan on the Halifax Triathlon Club Face book site. (I will use a lower cased tp when generally referring to training plans vs TP which I will use to abbreviate Training Peaks)

My contribution to that discussion resulted in 3 members messaging me privately for input, advice and direction. I am still somewhat surprised that I might have something valuable to offer as I certainly don't feel I'm an authority on the subject. Yet, being a relative newcomer to the sport of triathlon and having used a tp for the last 3 - 4 years, I can recall my first introduction to the concept like it was yesterday.

In 2010, discovering a training plan that suited me was exciting, motivating and highly beneficial to my early success. I won the HTC female Rookie of the Year award for having gone from newbie to AG podium in my first full season if racing. I was moved to tears onsite or on my drive home from races, having placed 1st - 2nd or 3rd amongst women 40-49 (especially in races where there was a field of more than 3 participants : ) I had NEVER placed in the top 3 in sports as a solo athlete before in my 40 + years. Overjoyed doesn't begin to describe how I felt. I remember thinking that maybe I had finally found my sport.

I hosted a Swim-Bike-Run training practice last July - it is always more fun to train with friends!

My relationship with training plans continues to evolve as I discover more ways to analyze my post workout stats, educate myself through reading books, blogs; participate in webinars and listen to other triathlete's perspectives. In other words, I do my best to keep an open mind, embrace change when it's timely and remain committed to lifelong learning and adapt as my body changes due to age and level of fitness.

My Thoughts on Coaching

I'm going to touch on coaching here before going on about training plans specifically as they tend to be discussed in tandem. Also, I've been asked by 2 people recently almost identical questions re: why I haven't hired a coach. I figure I can direct future inquiries here.

I know triathlete's who wouldn't think of doing the sport without a coach. I have friends who hire a local coach as well as friends who have online relationship with their coach some of which they may only meet in person once a year. I have observed both strict and flexible plans created and executed by these coaches and clients.

How lucky are we? A favourite 2-4 hrs training ride along the coast with Peggy's Cove situated perfectly for a "pit stop" and photo op! My friend Karen Beazley works with a local professional coach. On this day last summer, my plan had me cycling 30 minutes more and her plan had her running 30 minutes longer than mine. Fortunately, we could spend the first 3.5 hours of our 4.5 hour training day together.

I love being coached and respond well to instruction both for my role in team sports and the 3 sports that make up a triathlon. I will continue to pursue opportunities to obtain eyes-on instruction, correction, advice and support from coaches who have professional expertise in swimming and running technique, in particular as I know there is much room for improvement. Cycling-specific coaches are not as common locally. Frankly, I am blessed by knowing some excellent cyclists who I have freely provided me with invaluable advice over the years.

I invoke the calming voice of my ball coach Bruce Reynolds before each and every at bat and each and every triathlon race "Relax and have fun Moka" It may sound simple and that's why it works. It's not dissimilar to Yogi Berra's mantra that I'll paraphrase "you can't play ball with your jaw clenched"

So, I remain self-coached for my overall triathlon training/racing but I am very resourceful and disciplined. And, I'm in good company both amongst the majority of elite Age Groupers and phenomenal pros I admire like multiple World Champion Craig "Crowie" Alexander - proving that it is not a requirement in order to do exceptionally well in the sport.

June 2013 before a training bike ride from Kearney Lake, NS to Fall River, NS

Later the same day at the group photo above - this was my first ride on my new bike. The entire left arm crank detached! I was very lucky that there was no traffic and that I was not going too fast or downhill. It was very scary and very dangerous. Why? the person who assembled my bike at the store didn't tighten everything!!!

I have not hired a coach for triathlon for a few reasons. Foremost, I believe no one knows my strengths, limiters, my body, scheduling challenges, responsibilities, etc better than I do. Also, I tend to want to please a coach too much and feel my own satisfaction with my performance becomes secondary - I need to please myself first to accomplish the lofty goals I've set for myself. My loved ones come a close second. I'm not willing to risk losing sight of that. Again, that's me.

Cost is another factor. Each year, as my goal distance has increased, so has the financial investment in myself and the sport I love. It's expensive! I can justify most costs and I believe good coaches earn their fee. I just cannot justify it as essential for me to succeed. I like discovering new technology and using it to improve. And, sadly, I am not made of money.

An unexpected purchase - here we are in our first race together - 70.3 Mt. Tremblant 2013... "Pitoune" my Cervelo P2 was not a planned expense. My beloved "Evangeline" (2008 Trek Equinox) suffered a career-ending injury - a cracked front fork at a dualthon race. The last replacement fork was found and I now use her for training and Bird raced on her at the Shubie Doobie tri in Sept. 2013 but the fork wasn't found immediately and the bike wasn't roadworthy until I returned from Tremblant. More gear purchases in 2013 included the rear XLab hydration system. The aero helmet was a 2012 addition.

That said, I do not feel deprived by not having a personal coach. I apply the philosophies, guidance and training plans created by a professional coach I trust. I have never met Joe Friel personally and I probably never will. Yet, after 4 full seasons adapting and using his plans, I feel better educated and capable of being a self-coached triathlete with the support "virtual" coach's expertise.

Thoughts and Experiences on Training Plans

I believe there is a training plan for everyone. Personally, I couldn't do what I've done thus far without one nor would I dare attempt an Ironman without one. But that's me.

I know highly accomplished triathlete's who've never used a tp. They also happened to be above-average competitors with enviable body compositions and must work hard to attain their elite performance results.

My 1st intro to training plans came thanks to the Running Room half & full marathon training clinics and plans in founder John Stanford's books ( that I still consult).

HTC founder, Ken Grandy, posted a basic training plan on the club's site that I used for my first two try-a-tri's. (I wasn't even a member yet!) My 1st yr learning the sport at the Sprint distance I used the same plan and adapted it.

Aside: it just dawned on me - that year, Ken was the head coach of the club. I finally mustered the courage to attend Thursday night interval rides that Ken and Leanne MacDougall led. I learned so much from both of them. I also finally got up the courage to use my aerobars. Two sweet ironies: I've co-led those same interval rides for 3 summers. They were both training for Ironman Lake Placid when I first met them! To this day, I still hear Ken voice in my head hollering at me during races or practice rides when I'm not giving my all... "Come on Moka work harder!" Thank you Kenny!

This is my 4th season using training plans designed by the veteran triathlon coach Joe Friel. Every year as off-season winds down I reread Friel's book "Your Best Triathlon Ever" (see Resources tab). At the end of the book are training plans for a variety of distances.

In 2012, I followed the Olympic distance plan and adapted it for Duathlon races seeing as my "A" race that year was the AG Duathlon World Championships in Nancy, France. Last year, I used the Half Ironman plan to help me successfully complete two 70.3 races - Mt Tremblant (QC) in June and Timberman (NH) in 6 hours or less - which I did and even improved my finish time at the latter.

One of my strengths is self-discipline when it's called for which could also be called stubborn determination. Without that attribute, I don't think I would be able to train and race as I have done, increasing the distance goal each year.

I raced a full year focusing solely on Sprint tri's and two years at the Olympic tri/du distance plus either 3 half marathons or 1-2 half marathons + 1 full marathon and several 5k &10k road races. I also played team sports: ringette and curling in the winter and as a catcher on an orthodox softball team in the summer. These days, only remaining team sport is ball - I love the game and the fantastic group of women with whom I have the honoured to play. (More on the Angels another time).

I work full time in downtown Halifax which is approx 45-50 min from my home in Mt. Uniacke. I live Barry and our canine daughter Sealey. Time with them and at home is precious to me as is time connecting with my most cherished family and friends none of which live nearby and many don't reside in Nova Scotia.

So like most Age Group triathletes in training, fitting everything in is a huge challenge. I didn't even add the cooking, cleaning, sleeping part!

Favourite post-season training rides includes a 50 km mountain bike on former train rail beds... this is the turnaround at the Bike and Bean - a cafe and bike shop! These rides are a lot of fun and a great time to get to know people since we ride at a pace that you can still carry on a conversation.

This year I discovered Training Peaks. An web-based interactive training log where I have been able to purchase the Joe Friel's Ironman training plan I would have used anyway but this is such a more time efficient user-friendly way for me and anyone. I can and do adapt it anytime and anywhere even from my iPhone on the bus during my weekday commutes. It also sends me my daily workouts by email every morning. Plus articles that I have found invaluable. Based on my workouts which are downloaded from my GPS wrist watch and bike computer or for swim and strength sessions, that I input manually - TP will send me notifications of when I've attained a new Lactate Heart Rate threshold or Functional Threshold Power (FTP) score. I LOVE Training Peaks. I cannot imagine using any other software. Their support crew are fast to respond to inquiries and really make you feel special. Oh! there are all these neat charts, graphs and reports where I can visualize my progress or see if I may be over training (an invitation to injury and/or illness) by adding to many extra workouts. It is that good. Under my Annual Training plan page - where you can see what block I am in and a weekly breakdown of workouts in Planned and Actual distance and time per sport and totals - that I just cut and paste from a Training Peaks report!

Took this photo after a satisfying training run last fall which included 10 km of a hilly trail! I think it is important to celebrate great training days as they help me get through tough moments during a race. It also calms me on the eve of a big race to recall training days when my body responded to my mind's desire to push it!

Professional and age group athletes use it. Here's their description.
Log your workouts; plan your season; and analyze your heart rate, power, pace and other data. Make analysis-informed training decisions and measure your progress over time using scientific tools like TSS^®, the Performance Management Chart, and more. Access TrainingPeaks on iPhone, Android, or the web, and choose between a free Basic or paid Premium option.

Happy Training