80/20 Rule
This is something that can be applied incorrectly so be careful.
This rule states that you can achieve 80% of your gains from 20% of your effort. This is originally a business model but it can be applied to triathlon.
Don't think this means you only need to do 20% training because it doesn't - I'm talking about gains that are easy and can be overlooked. In triathlon circles it's referred to as "marginal gains" and can be used positively or negatively. So here's my theory:
80% of your gains can be made by paying attention to that 20% of easily overlooked details.
You could spend thousands of pounds on flashy go-faster gear but the effect is completely nullified if you don't follow the above recommendations which cost nothing but invested time and effort. As I've said elsewhere, if you're well prepared and trained you will be able to outstrip any poser with all of the gear and none of the skill to accompany it.
Evaluate where your gains are
You are looking to make the greatest gains for the "least" amount of effort and I'll illustrate this with a pool-based Sprint Triathlon:
400m pool swim - 20Kish Bike - 5Kish Run
The ultimate goal is to complete this distance under 1 hour ... there are some who can do this around 50 minutes but they're just showing off.
The "perfect" splits will probably look as follows:
This rule states that you can achieve 80% of your gains from 20% of your effort. This is originally a business model but it can be applied to triathlon.
Don't think this means you only need to do 20% training because it doesn't - I'm talking about gains that are easy and can be overlooked. In triathlon circles it's referred to as "marginal gains" and can be used positively or negatively. So here's my theory:
80% of your gains can be made by paying attention to that 20% of easily overlooked details.
- Secure your race number - if it's flapping in the breeze it's causing drag which is slowing you down
- Don't wear baggy clothes - same principal - anything that makes you less aerodynamic is bad
- Clean you bike - if it's caked in mud and the gearing isn't clean it won't be operating at peak efficiency
- Practice gearing - being in the wrong gear can slow you down so be sure you know your bike
- Take your time in transition - making sure you have everything before setting out on the next leg will give you an advantage over someone who's rushed and forgotten something.
- Aero position - try and get into the most aerodynamic position you can on your particular bike
You could spend thousands of pounds on flashy go-faster gear but the effect is completely nullified if you don't follow the above recommendations which cost nothing but invested time and effort. As I've said elsewhere, if you're well prepared and trained you will be able to outstrip any poser with all of the gear and none of the skill to accompany it.
Evaluate where your gains are
You are looking to make the greatest gains for the "least" amount of effort and I'll illustrate this with a pool-based Sprint Triathlon:
400m pool swim - 20Kish Bike - 5Kish Run
The ultimate goal is to complete this distance under 1 hour ... there are some who can do this around 50 minutes but they're just showing off.
The "perfect" splits will probably look as follows:
|
Swim
00:07:00 |
T1
00:01:00 |
Bike
00:30:00 |
T2
00:01:00 |
Run
00:20:00 |
Total event time: 00:59:00
Now compare that one of my times:
|
Swim
00:06:45 |
T1
00:01:20 |
Bike
00:55:00 |
T2
00:00:50 |
Run
00:26:30 |
Total event time: 01:30:25
The question I now have to ask is "where are my greatest gains to be had?" - I could spend the next 6 months working on speed in the pool and possibly bring that down by 30 seconds....
OR
I could spend the next 6 months on the Bike and take out anywhere between 10 and 20 minutes. As I'll be cross-training with the Run I could take out 5 minutes from that as well.
So where are my biggest gains?
I love swimming and would happily push myself as close to the 6 minute mark as I could ... but what's the point? Look at your weakest disciplines and apply a little more effort in those areas - that's all it takes to start improving and chipping away at your times - a little more effort - if you can make an 20%ish increase in your training in these areas you'll make an 80%ish gain.
As you get better it becomes harder to improve and will require more effort but by that point you'll be pretty happy with your times ... unless you're a perfectionist in which case you'll never be happy.
OR
I could spend the next 6 months on the Bike and take out anywhere between 10 and 20 minutes. As I'll be cross-training with the Run I could take out 5 minutes from that as well.
So where are my biggest gains?
I love swimming and would happily push myself as close to the 6 minute mark as I could ... but what's the point? Look at your weakest disciplines and apply a little more effort in those areas - that's all it takes to start improving and chipping away at your times - a little more effort - if you can make an 20%ish increase in your training in these areas you'll make an 80%ish gain.
As you get better it becomes harder to improve and will require more effort but by that point you'll be pretty happy with your times ... unless you're a perfectionist in which case you'll never be happy.