Relationship Advice for Triathletes

07 Aug,2011 Article by Frank Sole

As someone who has been active in the endurance community for a long time, I felt an obligation to my younger competitors to pass along some sacred words of wisdom. This advice is designed to help you create harmony and balance with your spouse or significant other in the already chaotic and busy world of a triathlete.

1) Communicate.

Communicate, communicate and, when you are done, communicate some more.

2) Contrary to popular belief the weekend is not designed only for long rides and long runs.

Picture this: The grass is getting long, the laundry is piled up, your roof is leaking, your son has a soccer game and you haven't had quality time with your partner in months but you schedule a long brick workout for Saturday.

Advice: You swear somewhere in the Old Testament it says something like, 'Thou shalt go long on the weekends', and who are you to argue with the Big Guy. But, believe it or not, Saturday and Sunday are reserved for other important tasks too, including time with the family, yard work and shopping. Know what needs to get done and balance your time appropriately.

3) Stick to your time schedule.

Picture this: "Honey, I am going out for a three-hour ride this morning." Six hours later you return and wonder why he/she is not happy. He/she says: "But I made plans for us today." You throw gas on an already five-alarm fire by responding: "Oh, what's the big deal, it was only a few extra hours."

Advice: It is a big deal; your word needs to be your bond.


4) Do your own laundry. 

Picture this: It's 5 a.m. and you're getting ready to meet friends for your long ride. You notice your favorite bike shorts are still in the dirty hamper. Advice: This is not the time to tip toe back into the bedroom and whisper into your spouse's sleeping ear: "Honey, when were you going to do the laundry?"

Advice: Wear the dirty shorts--let's be honest, its been done--and do your laundry when you get home. Between running apparel, bike kits, swim towels and jackets, workout clothes pile up and take up valuable real estate in a hamper built for the average person. Do your part to keep the dirty clothes under control. It will keep your partner happy, and it's guaranteed your favorite shorts will be clean for your next ride.

5) Put your gear away.

All your gear, I am sure, has a designated shelf, closet, hanger or cubbyhole where it all belongs.

Picture this: You get done with your run and you come in the front door. Being a thoughtful and responsible person, you remove your shoes with the intention of putting them away later. Your spouse/significant other says nothing and you go about your day. He/she must not care that you leave your stuff at the front door. But later in the day as you are ready to go and look for your running shoes you call out: "Honey, where are my running shoes?" You get that staunch reply: "In the closet where they belong."


Advice: If your partner takes the time to put your stuff away, you can to. 

6) Stock your own nutritional supplies.

Picture this: Most triathletes eat a regimented and specific diet to optimize their energy. Your daily consumption might consist of fruits, vegetables, energy bars, power drinks and protein shakes. Five minutes before dinner you ask, "Honey, where is the organically-grown vegetable bean dip I usually have with dinner; didn't you go food shopping?"

Advice: Keep a running list of the items that you need daily, weekly and/or monthly; and, either communicate well in advance that you are running out of something or buy it yourself.

7) Be gracious.

Picture this: You miss your weekly massage with Olga so you ask your spouse/significant other to give you a quick rub down after a workout. When they ask how it feels you respond, "You're not as good as Olga but it'll do."

Advice: If you ask your partner for help, accept it graciously without pointing out what they do wrong or differently. And maybe even book your partner their own massage the following week to thank them for their support.

8) Create a line item in your budget for training and racing.

Picture this: Your partner comes home after a long day at work, walks in the front door having to maneuver around your brand new Cannondale Slice and asks "whose bike is this?" You reply: "Oh, I didn't tell you?"

Advice: Allocate money each month for nutrition, race entry fees, maintenance and new gear. If you are looking to purchase a new pair of Newtons, go for it. The money is in your account. And since you do your own shopping for nutrition you can feel free to stop at the health food store on the way home and stock up.

9) Use your own razor.

Men, this is for you: After a long day you and your partner are sitting on the couch watching your favorite program. You nestle close together and she puts her hand on your leg and says, "Wow, your legs are smoother than mine. What razor do you use?" You think: 'play stupid.' She repeats the question. You reply: "Why, Lady Bic of course, why do you ask?" Her reply: "I was wondering why my razors are always dull, why don't you use your own?" "Well, if I use my own, I won't have any to shave my face with."


Advice: Sanctity in the shower is important. Honor this humble but important piece of real estate and, though you may be fond of Lady Bic, get your own.

10) When all else fails, revert back to #1: Communicate.

If your partner knows why triathlon is important to you, and you make a visible effort to keep the lifestyle from overpowering your relationship, you both will be a lot happier.

Training for a (Half or Full) Marathon

17 Mar,2011 Article by Steve Coach1-PROD

Training for a (Half or Full) Marathon

Run 4 Days per Week

It’s important to build up your base while allowing time for cross-training and rest.  Four days of running per week supports this.            One long run per week, gradually increasing 1-2 miles, will prepare you for a half or full marathon.  Training can be done instead of watching TV – we just need to plan, prioritize, and execute.

Sample Workout Attached; get doctor’s approval before starting a new training regimen

  • Quality over Quantity     

Focus on a quality workout.  Sometimes it’s better to focus on time than distance when training.

  • Keep Your Vision Strong

Envision your successful run every day. Post your running goal to keep the target in mind as you train.

  • Prioritize Nutrition                                 

The fuel you put in your body is as important as your training.

  • Recover                       

Allow your body time to rest and rebuild.

Keeping it Simple

17 Mar,2011 Article by Steve Coach1-PROD

There is joy in simplicity – prevent unnecessary noise in your training by following these simple rules of thumb:

  1. Balance hard and easy training days – doing either one too much will not drive progress
  2. Rest – sleep - rebuild
  3. Nutrition should be clean – eat foods near their natural state; preservatives should be avoided
  4. Engage in quality workouts – focus on improving your skill continuously
  5. Make it social – invite family and friends to join you; join other triathletes in training (e.g. group rides, master swim class)

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