Experiencing downpour, drenched under the heavy showers

**On a damp Sunday evening, I faced my fears – running. I'd been putting it off for weeks, and my upcoming triathlon project, starting on the Olympic distance in September, demanded action. I'm no fan of jogging, it drains me even at a slow pace. But, it had to be done.

The refreshing scent of elderberry in the air and the tranquility of the weather made me reconsider my plan of delaying my running training. So, I grabbed my running shoes, squelching them in puddles as I embarked on my journey. My first lap took me through the Rosenthaler allotment colony. How fast would I be?

ChatGPT suggested a smart training plan after my initial query. It proposed a pace of 6:00 minutes per kilometer for me, which translates to running the ten kilometers in an hour for the Fehmarn triathlon. Seemed a bit ambitious, but exciting nevertheless!

Eager to start, I attempted to implement what I'd learned from YouTube tutorials straightaway – stable shoulders, numerous steps instead of long strides, landing on the whole sole, and keeping the arms in the runner's triangle. Then running, they said, virtually happens on its own.

I ran along a busy road, the wet pavement providing the right feel. The initial steps were a breeze, but my breathing became labored quickly. The sight of splashing cars didn't deter me – I just danced lightly to the side with a smile on my lips. After the first kilometer, 6:03 minutes were displayed on the clock – not bad!

But a setback was around the corner. My breath grew shorter, my heart pounded in my ears. I was running out of breath. I had to switch to a walking pace. At some point, I even had to stop and pant. I recalled my conversation with Daniel Unger, a high-performance trainer at the German Triathlon Union. I'd questioned him about my project (you can find the interview here). Unger, the world champion on the Olympic distance in 2007 and soon to be training Australia's triathletes, emphasized the golden rule of endurance training: "Frequency is more important than volume, and volume is more important than intensity." Or in simpler terms, "Training more often is key, rather than training extensively, and high-intensity training is sparingly used." And here I was, already violating it.

I resumed running, shifting between a run and walk intermittently, managing 3.96 km in 26:26 minutes. My self-proclaimed "hour of truth" didn't even last half an hour, but the message was clear: This journey would be challenging.

With this revelation, I begin my journey on the path to mastering the Olympic distance triathlon. 1500m swimming, 43km cycling, and 10km running, await me on September 14th at the Fehmarn triathlon. Hold on tight, here we go!

For beginners, setting realistic goals and focusing on steady progress is crucial. Here's a revised outline of a training plan that emphasizes frequency and endurance:

Training Plan Structure

Objective: Build endurance gradually and increase frequency of workouts.
The plan consists of three phases: base, build, and taper.

Base Phase (Weeks 1-6)

Objective: Boost aerobic capacity and endurance.- Workouts per Week: 6 (2 swims, 2 bikes, 2 runs).- Week 1: - Swim: 1,600 yards, 2 times a week. - Bike: 1 hour, 2 times a week. - Run: 50 minutes, 2 times a week.- Progression: Incrementally increase swim distance to 1,700 yards, bike time to 1 hour and 15 minutes, and run time to 1 hour by the end of this phase.

Build Phase (Weeks 7-12)

Objective: Enhance endurance and frequency.- Maintain the same 6 workouts per week.- Incorporate brick workouts (e.g., bike-run) every other week to simulate race conditions.- Progress to swimming 2,000 yards, cycling 2.5 hours, and running 1 hour by the end of this phase.- Weeks 4, 8 are recovery weeks.

Peak Phase (Weeks 13-15)

Objective: Peak endurance and prepare for race conditions.- Increase peak workouts: Swimming up to 2,500 yards, cycling up to 3 hours, running up to 1.5 hours.- Include at least one brick workout per week.- Week 12 is a recovery week.

Taper Phase (Weeks 16-17)

Objective: Reduce volume before the race while maintaining intensity.- Decrease workouts by 20% each week.- Focus on active recovery and ample rest.

Additional Tips

Nutrition: Ensure proper hydration and balanced nutrition to support endurance training.
Rest and Recovery: Prioritize rest days, stretching, and foam rolling for recovery.
Mental Preparation: Utilize visualization exercises and focus on race strategy.

Happy training, triathlon novices! With a strategy focused on steady progression, you're well on your way to succeeding in your Olympic distance triathlon!

--P.S. For more specific guidance, consider utilizing structured training plans available on Triathlete.com or 220Triathlon.com.[1][2]

During my running training, I found myself drawn to the advice about health-and-wellness and fitness-and-exercise during my journey. I began to understand the importance of a balanced diet as a part of my training, ensuring proper hydration, and maintaining a good nutritional intake to fuel my endurance efforts. I also learned the significance of rest and recovery, incorporating stretching, foam rolling, and rest days into my routine.

As I pressed on with my training, I turned to science for guidance in optimizing my approach. For instance, I started applying the principles of heart-rate-based training to maintain an efficient workload while ensuring I stayed within my target zone during workouts. This approach played a crucial role in improving my performance and fitness-and-exercise levels.

Additionally, I found solace and inspiration in the achievements of other athletes in the sports world, particularly those who had competed in triathlons. Their dedication, resilience, and motivation, coupled with good health-and-wellness practices, served as a beacon for me on my own journey towards mastering the Olympic distance triathlon.