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    Max Out: Most Efficient Triathlon Training
    Max Out: Most Efficient Triathlon Training
    Max Out: Most Efficient Triathlon Training
    Ebook114 pages1 hour

    Max Out: Most Efficient Triathlon Training

    By Michael Krell

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    About this ebook

    How does a triathlete working full time manage to break the 9-hour barrier twice at the Ironman World Championship in Hawaii on an average of just 10 to 12 hours of training per week, and even achieve a personal best of 8:24 in the Ironman Sweden? This is the question I’ll be exploring in this book, in addition to exploring the approach used by some of the best age-group athletes in this sport. These athletes will show you how you can achieve maximum results with less training and more recovery time. This knowledge will help triathletes at all levels – from beginner to experienced. Step by step, we will examine the training principles needed to achieve the best possible results in the long-distance triathlon. This book provides you with real-life cases of athletes who use this training approach, and then these principles are presented as practical and easy-to-implement training plans. Learn and benefit from the best age-group athletes in this sport through:
    - In-depth knowledge of efficient training principles to maximize your potential
    - Real-life case studies of athletes from all over the world
    - Extended chapter on nutrition strategies to achieve your optimum training/racing weight
    - Training plans you can easily incorporate into your training schedule
    - Pacing and nutrition strategies for your perfect long-distance race
    LanguageEnglish
    PublisherXinXii
    Release dateDec 10, 2020
    ISBN9783969312872
    Max Out: Most Efficient Triathlon Training

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      Book preview

      Max Out - Michael Krell

      NOTES

      ACKNOWLEDGEMENTS

      I would especially like to thank my amazing wife, Julia, who is always there to support me. Not only when it comes to publishing books but in all life situations. In addition, I owe a great deal of thanks to Bernhard, Oliver, and Christian of MH Scan & Print GmbH, who made it possible for me to actually publish this book. Even though they have little time for triathlons, they were enthusiastic and excited about the project from the get-go. I would especially like to thank Lukas for providing his valuable input and Lasse to get the impressive shot on the cover. Last but not least, I would like to thank all of the athletes who I have had the pleasure to help and train over the years. Through you I have gained the extensive experience that makes books such as this one worth reading.

      FOREWORD

      Like so many other triathletes, I started this incredible sport thinking that it all came down to how much you train. At the time, I believed that, to improve, you needed to put in endless hours of training every week. Optimum training would involve training in all three disciplines, swimming, cycling, and running, each and every day. As a triathlete newbie, I thought that the training time was key because, at the time, the motto was: The more, the better. I can still remember when I had just finished my studies like it was yesterday. I had a new job, in a new city. Because I got my first full-time job at the end of October, I really only knew most of my running routes in the dark. My training times were first thing in the morning, before I started work, and late in the day after work. However, this by no means quashed my motivation to train. On the contrary, I looked forward to my long pre-work winter runs with joyful anticipation; now, looking back, I find the idea of running under those conditions almost frightening. Whereas my colleagues arrived at work around 8 a.m., still sleepy and slow, I would have already done a two-and-a-half-hour run. For this to happen, I had to get up at 4 a.m. My reward was running alone in the freezing cold and total darkness. Occasionally, the peacefulness was broken by the sound of barking dogs or unexpected scares, like the time I somehow got off the trail and almost ran straight into a river. I have to admit that, at the time, the training was effective. However, I am becoming increasingly doubtful as to whether I really had to train at this level of volume and intensity.

      Over the last few years, I’ve been occupying myself more and more with the topic of training, and I’ve devoured everything that I could find on the subject. Naturally, I also tried countless training methods. In the process, I came to the realization that the volume of training is not the deciding factor. One day, I suddenly saw the light, after I came across an interview with a Finnish triathlete who had actually managed to achieve outstanding results with remarkably little training. In his case, he had managed the fastest time in the Ironman Sweden, clocking in at 8:24, which is something he had achieved by training 10 to 12 hours every week.

      In theory, it could be possible to achieve similar results, even with significantly less effort. However, being convinced of this meant putting it to practice. Inspired by this athlete, whose name is Sami Inkinen, I decided to delve into this topic in an attempt to find out how highly efficient training such as this works. Over time, I came to learn about other athletes who used a similar training approach. Within the triathlon community, these athletes are few and far between. What they all had in common was that they had very little spare time but lots of experience, good body awareness, and a considerable amount of self-confidence. As for their respective training approach, I saw many commonalities that allowed me to conclude what it all boiled down to.

      And all that will be revealed in this book. What skills should the training program focus on and what can be left out? How can I monitor whether my training is having a positive effect? We will also take a closer look at a few different athletes. Naturally, this will also include looking at Sami Inkinen’s training routine. Last but not least, we will go through an actual training schedule that you can use along with a weekly schedule and the respective training principles to create your own highly efficient training plan.

      INTRODUCTION

      To make things clear from the outset, the training system in this book is different from the prevalent traditional training cycle that consists of a basic and a build-up phase. This approach has proven itself over several years in endurance sports, and the purpose of this book is not to refute this approach or dismiss it. As with everything, there is never just one SINGLE path – there are several paths to reaching a destination. Those who love training a lot can, of course, continue to do so. However, triathletes who work full time are faced with training and time constraints that make it necessary to rethink the traditional comprehensive mode of training and to explore different paths. This applies particularly when the goal is to maximize athletic performance. Based on this, even athletes who have several years of training under their belts and who have reached a performance plateau can benefit from a change in direction when it comes to their training approach.

      Over the years, I have trained numerous athletes, become familiar with and tested various training systems, done numerous literature reviews, and written quite a bit about training. Based on my own situation of having a full-time desk job, I have always tried to get the most out of my training in the time available to me. Sometimes this worked really well, and sometimes it didn’t. With my decision to change careers and become a full-time coach, this has now become something that I am also interested in from a professional standpoint.

      The one thing all my athletes have in common is that they would all love to train like professionals, but none of them have the time to do so. Job-related and day-to-day obligations simply don’t provide most triathletes with enough time for a comprehensive training program. Even if an athlete is a pro at time management and can fill every free minute with training, this won’t go well over the long term unless they take the required recovery time.

      This is usually when the athlete asks themselves a key question: How important are triathlons to my life? As a coach, I have seen a lot: divorce, job loss, and burnout. Naturally, the athlete refuses to see it, but quite often these are the results of an ambitious training schedule, where everything else gets left by the wayside. I even believe that sometimes, subconsciously, this gives rise to an athlete’s decision to not have kids, only so that this chosen way of life and all-consuming passion, the triathlon, is not compromised. My intention is not to spoil your enjoyment of the sport. I only want to point out that everyone should take the time to step back and look at the overall picture with a critical eye. Am I prepared to give up so much in my life? This could include missing out on time with family and friends, opportunities to advance your career and, of course, the financial opportunities that go along with that.

      I personally took the time to reflect on this topic, and I came to the conclusion that I no longer want to invest as much time in daily training as I once did. If I’m truly honest about it, at one time, all I did was train and work, and yet I continued to look for opportunities to train more.

      As a result of my introspective process, I became increasingly interested in finding out how an athlete can train effectively both with respect to time and energy while still achieving the same results or

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