Turning a Triathlon Setback into a Comeback!

And I, I just wanna take some time and have you walk us through what those three things are.

And so the very first one, you call this the post-workout micro-analysis.

What is this? How do we do it?

Yeah, so this is, I mean, this comes from the after-action review concept, right? But really a mini ma- after-action review that, you know, I r- I try to get athletes to reflect.

When I meet with an athlete, I ask them, "Hey, how did the week go?" You know, things like that.

But any time that they're doing a session, you know, whether it's a big session, whether it's a small session, kinda review back over it, right? Um, and it's not just like looking at day, did I get 100 if you're using TriDot, right? If you got 100 for your TrainingPeaks score.

But, you know, okay, were there other things that you actually ended up doing? But also kind of going back, e- even if you did everything right, did you do the right things before, you know?

Sure.

And trying to look at those.

And so you gotta ask yourself is, did I really do, and, you know, you've said this a couple of times, we said it in one or the other, like the intent of what the workout was.

I mean, you know, you could actually cheat TriDot a little bit, right? You can actually pause your watch in the middle, right, and-

Yeah, yeah

... not do your stuff, right? And so but, you know, really trying to be honest with yourself, and I think that becomes really important, right? So you're really trying to catch those micro deviations, right, before they come up to those failures.

Similar like the example that you used, it's like going back and saying, "Hey, why did something happen?" I mean, I use the idea of five whys, right? Really understand why something is occurring, like getting to the root cause, and not just like superficially saying, "Hey, I had a flat." But it's like, okay, why did I have a flat? Oh, well, you know, then why, now why did I have a micro, you know, or excuse me, you know, why did I having a pinch flat? You know, what are those things that really were causing that and driving down to the actual root cause.

So, you know, that becomes the biggest area that I try to get athletes to think through.

It's like pause a little bit.

You know, a lot of people want to journal.

I think journaling is really good because you can do that immediately.

You can do it in your app, right? You can actually type in a little bit of notes in your app.

But because if you wait always to the very end, you kind of forget some of those.

So I met, just as an example, I just had an athlete do her very first sprint triathlon this weekend.

She's preparing for 70.3 Jones Beach later this year.

And immediately, she raced on Saturday, I sent her kind of a list of things, kind of questions, and we met Monday, right? And we kinda walked through everything.

Spent an hour kind of going through what was good, what was bad, you know, and I kind of used a good, bad, and ugly type of concept.

Okay.

And I, I just wanna take some time and have you walk us through what those three things are.

And so the very first one, you call this the post-workout micro-analysis.

What is this? How do we do it?

Yeah, so this is, I mean, this comes from the after-action review concept, right? But really a mini ma- after-action review that, you know, I r- I try to get athletes to reflect.

When I meet with an athlete, I ask them, "Hey, how did the week go?" You know, things like that.

But any time that they're doing a session, you know, whether it's a big session, whether it's a small session, kinda review back over it, right? Um, and it's not just like looking at day, did I get 100 if you're using TriDot, right? If you got 100 for your TrainingPeaks score.

But, you know, okay, were there other things that you actually ended up doing? But also kind of going back, e- even if you did everything right, did you do the right things before, you know?

Sure.

And trying to look at those.

And so you gotta ask yourself is, did I really do, and, you know, you've said this a couple of times, we said it in one or the other, like the intent of what the workout was.

I mean, you know, you could actually cheat TriDot a little bit, right? You can actually pause your watch in the middle, right, and-

Yeah, yeah

... not do your stuff, right? And so but, you know, really trying to be honest with yourself, and I think that becomes really important, right? So you're really trying to catch those micro deviations, right, before they come up to those failures.

Similar like the example that you used, it's like going back and saying, "Hey, why did something happen?" I mean, I use the idea of five whys, right? Really understand why something is occurring, like getting to the root cause, and not just like superficially saying, "Hey, I had a flat." But it's like, okay, why did I have a flat? Oh, well, you know, then why, now why did I have a micro, you know, or excuse me, you know, why did I having a pinch flat? You know, what are those things that really were causing that and driving down to the actual root cause.

So, you know, that becomes the biggest area that I try to get athletes to think through.

It's like pause a little bit.

You know, a lot of people want to journal.

I think journaling is really good because you can do that immediately.

You can do it in your app, right? You can actually type in a little bit of notes in your app.

But because if you wait always to the very end, you kind of forget some of those.

So I met, just as an example, I just had an athlete do her very first sprint triathlon this weekend.

She's preparing for 70.3 Jones Beach later this year.

And immediately, she raced on Saturday, I sent her kind of a list of things, kind of questions, and we met Monday, right? And we kinda walked through everything.

Spent an hour kind of going through what was good, what was bad, you know, and I kind of used a good, bad, and ugly type of concept.

Okay.