Life of a Triathlete
Top triathlete Lauren Groves finished 7th the 2006 BG Triathlon World Cup Series and is currently ranked 5th. Here’s an inside look at her training regime.
| How much training do you do?
The amount of training changes throughout the year depending upon the race season. In the winter months, I do longer aerobic workouts (long easy bike rides, runs and swims) to build an aerobic base for the year. Strength is usually a focus during this time. Closer to the races, I increase the intensity with a slightly lower volume. Generally, I train seven days a week with a full day off every 10 days or so depending upon my fatigue levels. I often only swim on recovery days to give my legs a rest. I usually bike three to four times a week. These rides are a mix of longer aerobic rides (three hours plus), recovery spins and race effort workouts. I swim almost everyday all year round. Swimming is the easiest on our bodies so we can get away with more volume. Plus it is so technique-focused that we need to keep working at it. I run three to four times a week and do similar workouts on the bike. How much gym time does this involve? I do a fair chunk of my running on the treadmill. It’s great for high cadence work which is very important for running off the bike. |
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The treadmill also allows me to set the speed at my race pace and run my intervals at that speed. I also do core strength work three times a week. It’s a very simple routine but important for staying injury-free. I used to suffer from low back pain but since I’ve worked consistently on my core strength, I’m virtually pain-free in my training. I also find the elliptical is excellent for cross-training. I suffered a broken toe last month and have done all my run training on the elliptical. I don’t feel as though I lost much fitness after five weeks of elliptical sessions. For biking I use a CompuTrainer that tells me my power, cadence, heart rate and speed. I can even download specific race courses and ride them indoors. I also spend 15 minutes at the end of the day stretching and doing yoga.
What fitness training has made the biggest difference to your triathlon performance?
Using the treadmill for turnover work and race pace intervals.
What training tips can you share?
Train with a friend or a group you enjoy. I find my best workouts are done when I’m with others. We really motivate and push each other in a fun, non-competitive way. On days you’re feeling tired and sluggish and not wanting to work out, pick your favourite workout and just go easy. I find that you’ll feel much better after you get out there and start moving. Don’t underestimate the importance of the little things like stretching and core strength.
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