Monday, February 13, 2012

Tri4Him Team Mate Kirk Nelson's notes on the off season

Hey Guys - I just wanted to share my Tri4Him Team Mates blog post. I am also fortunate enough to be working with Tri4Him as a coach using the TriDot Training system, and I am currently working with a number of athletes all seeing the same results as below. If you have any questions or interest after reading below , please shoot me an email at

Here's Kirks Post -

a quick update on training the past ~7 weeks.

I took 6 whole weeks off from training following Rev3 South Carolina (10/14) through Thanksgiving. I started up the week after Thanksgiving with Tri4Him head/founder, Jeff Booher.

I have had a few coaches over the years, but was self-coached for most of 2009, all of 2010, and all of 2011. I knew I was interested in working with a coach beginning 2012, but wanted to make sure of the fit before moving ahead. Upon being accepted to the Tri4Him Elite Team, and following several phone visits with Jeff, it was obvious we were VERY like-minded and that his coaching style and methodology would serve me well.

With a family (new baby girl Selah last Feb 2011 and stepson Austin), and coaching athletes, I have a difficult time finding 30+ hours to train each week. As a self-coached athlete, I also struggle with disciplining myself while training -- basically going hard enough when it's time to go hard, going easy enough when it's time to go easy, and stopping training sessions before major fatigue sets in, esp when training for long course. With a coach and a plan, I don't feel the need to swim/bike/run farther and/or faster. Just do the work, recover well, and repeat. Get super tired? Then take a day off and jump back on the track.

Jeff developed the TriDot System, a unique way of measuring training intensities. In addition, he has developed a very smart and effective way of measuring weekly training workloads, basically the stress applied during a week's worth of training. Simply put, workload = intensity x duration. Essentially, you can work up to a long-course worthy workload, without putting in big volume. For example, on just ~20 hours a week, I have a sustained, weekly training load that exceeds many of my 25-30 hour training weeks I put myself through as a self-coached, long course athlete over the past few years.

I'm doing quality (z3 - z5 intensity) 6 days a week spread over 8-10 training sessions (out of 15 total sessions).

Each week, we ratchet up the workload bit by bit, without adding big volume numbers.

The Result?

Time Trial performances on par with my career bests, and it's only January!

Compared to 2011 season Peak fitnesses within each discipline:

Swimming threshold pace 4 sec/100 yards faster
Bike threshold equal to 2011 season best
Run threshold pace 20 sec/mile faster

Thanks to Jeff and Tri4Him for the guidance thus far. Here's to an amazing 2012 season!

If you're looking for simple, yet solid science behind your training program, getting a very high return on your training-time investment, and top-notch guidance along the way, consider working with a Tri4Him coach. I am thrilled to be a part of such a talented coaching staff!

Running for HIM

p.s. Charity, Selah, and I will be at the International Christian Triathlon Network (ICTN) camp this January 27-29, in Tucson. Consider joining us for fellowship, training, sunshine, and fun

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