As the current leader of Team Australia, Joel Filliol is one of my favorite coaches, and also one of the most successful of all time. He has led athletes and teams to multiple world championships and Olympic success in triathlon. One point Joel drives home consistently is keep it simple and manageable. For example, if you can’t memorize your swim set, it’s too complicated; and variety is for the weak of mind. The point is that physiological principles need to be followed, but don’t lose the forest for the trees. Overly complicated training sounds fancy and can grab attention, but is not superior. Be suspect of ‘branded methods’ and experiment with what works for you. It’s what you do, day-in and day-out, that makes you stand out.

The following is Joel’s thinking today:

Some coaching heuristics on Track Tuesday:
1. If in doubt, leave it out
2. Build layer by layer, small steps
3. Keep it simple and manageable
4. Implementation trumps innovation
5. Lower peak loads to increase consistency

Consistency is key. Progression is important. Simplicity is essential. A short view of training may not see huge gains, but a long view can show a progressive and rich training history. Focus on today and have fun!

TUESDAY, MAY 3

NOB HILL LOOPS (Davis, 3rd, Koch, 1st)

10 MINUTE RUN AND DYNAMIC WARM UP AT W. DAVIS AND WILDER

15 MIN RUNNING A CLOCKWISE LOOP OF HILLS

15 MIN RUNNING A COUNTER CLOCKWISE LOOP OF HILLS

6-8 HILL SPRINTS ON 3RD

COOL DOWN BACK TO THE SHOP

Details:

**All workouts leave from AARC Ashley at 6:05 pm.

All abilities are welcome and the workouts are written to be adjusted to each runner’s individual needs. They are time based intervals or hills that aim to leave no runner behind. Whether you are training for a sprint tri race series or this year’s late summer DXA2 run, or even a fall marathon, you can benefit from this training. Workouts are based at a local track or hill and start from AARC at 6pm. This allows runners to bring along a drink and drop it at the workout location. Please note that AARC closes at 6pm. ***Each runner is responsible for assessing their fitness and readiness to participate. Each runner is responsible for choosing their own workout and understanding the risks associated with demanding physical activity. This information is available for runners to help themselves, no prescription is intended.***