Journey 70.3: Here’s what happened with TriDot’s Preseason Project

TriDot predicts my potential race times

 As I stated in my Journey 70.3 launch post, smarter training is a key goal and necessity as I attempt a longer distance.  Once I signed up for the Atlantic City Half Ironman last fall, I needed a plan but was a little unsure where to start.  Most race plans start 16 weeks out but I knew I should start building a base and training differently with more intervals instead of mindless training.  As marketing has gotten very targeted, it’s not surprising that the TriDot preseason training program showed up in my facebook feed around the time I was trying to decide what to do.

TriDot uses big data and analytics to dynamically build a tailored training plan for each athlete. 

Their Preseason Project (PSP), which kicks off 4-5 months before the race season starts, is a “season-long triathlon training study designed to measure and improve training efficiency. It measures the incremental performance gains achieved through TriDot's triathlon training optimization.  Actual training and race data are used to determine triathlon race ability improvement between athletes who used TriDot and those who didn't (the "Baseline"),” according to their website.

To qualify for the 2 months of free training as part of the PSP, you have to have done at least one previous triathlon and be training for an Olympic, Half Iron or Iron distance race.  Since I qualified, I figured I didn’t have anything to lose as there was no obligation to continue.

The start of the program can be a little overwhelming as you get yourself set up in the system, and figure out the language of their training plans.   One friend of mine opted not to proceed after looking into it.  TriDot does make their advisors and coaches readily available to answer questions and their facebook page has many athletes asking questions and getting answers that apply to all.

It helped on the swimming that I had some prior coaching so the drills and routines made sense to me.  The running drills were new to me but over time they repeat so once I knew them, I didn’t waste as much time watching the videos.  I’m still debating whether or not I like the strength training routines – sometimes I replace the workouts with my Iron Strength exercises that I know by heart and feel work my kinetic chain better, but I was needing some variety beyond that.

Many people who participate in the program are well equipped with high end watches and bike power meters.  A training advisor told me it wasn’t mandatory for me to have all of this – it is advised to have a heart rate monitor so you can train within the prescribed HR zones.  With my focus having been on my tri bike purchase, I still haven’t gotten around to getting a new watch or heart rate monitor and have been going on perceived exertion based on having gotten a feel for my heart rate zones when on treadmills and exercise bikes with heart rate monitors.  I will turn my attention to this purchase next – and intend to still keep it basic.  Since I’ve been making improvement gains, I think I’m doing ok without the fancy gadgets.

I recently concluded my participation in the PSP, and here’s what happened:

1)    I went from 4 hours of training/week to 6-8:  I became motivated and excited to increase my training.  With a plan in place each week, I got better at planning out my week and fitting in more training.  Each workout provides a variety of intervals in different zones making the time go faster.  I receive the workouts via email and the user friendly app.

2)    I went from overwhelmed to confident:  As much as starting something new was a little overwhelming at the start, I was even more overwhelmed without having a plan.  Since TriDot tells you exactly what you need to do, you just follow the plan and don’t waste time figuring it out.

3)    I got fitter:  Usually this time of the year I gain a few pounds.  This year I maintained my weight and turned some of that excess fat to muscle.

4)    My slightly arthritic knees actually feel better!  I was concerned what added training would do to my knees.  The program allows you to select 3 levels of volume depending on your time and competitive desires.  I selected the lowest volume option due to time and being a middle age athlete not wanting to overdo it.  The volume seems perfect – it’s getting me to move more frequently at levels that are actually making me feel the best I have since first experiencing knee issues.

5)    I got faster!  The objective of the PSP is to build your functional threshold, which TriDot says will have lasting benefits and is harder to build than your endurance, which is easier to build but diminishes more quickly after reducing training.  Once I enter the race preparation phase, I expect workouts will get longer and focus more on endurance but for now, each workout focuses on intervals of short distance with rest periods in between.  I believe they are following the same philosophy in the IronFit book – most gains are achieved by training in a combination of Zone 2 and Zone 4/5.  Many athletes train in Zone 3 but that doesn’t build your functional threshold – your ability to go faster for a longer period of time.

My TriDot scores improved in each discipline!

Just how much faster did I get during the 2 month Preseason Project?

·      400 Yard Swim:  9:23 to 8:32

·      200 Yard Swim:  4:32 to 4:06

·      5K Run:  29:30 to 26:43

·      Bike:  96 to 112 Watts  (my bike assessments have been under different circumstances so a little hard to tell but this difference is the one I have that is apples to apples)

So now I’m a paying TriDot customer!