Train alone or with a group

Into my 19th season of racing triathlons, and after finishing 13 Ironman events, I almost always train alone. A few of my workouts are with athletes I coach. As a coach, the bulk of what I do is provide coached group workouts for others, to help keep them motivated and on track. When it comes to my own workouts, I enjoy the solitude and training at my own pace.

I would like to do a few rides with a group of triathletes who are faster than me, but most groups I have tried to ride with are usually too fast or two slow for me, or involve structure that is not part of my training plan, i.e. hills or intervals. I like group track sessions, but the one I could attend for three weeks this summer meets on Tuesday at 6:00 p.m., which is not a great time for me to run fast. Masters swim programs often involve sets that give me too much rest and I never feel like I get my desired swim workout. Otherwise. I tend to swim the masters swim workout written on the board.

My long runs and rides are my thinking/processing time. I tend to create athlete training plans for the people I coach, and get inspired to write an article or blog while riding. Being able to self-monitor is very important in long races, and training alone on long rides and runs is the best way of achieving this for me. I do most of my swim training in pools. I don’t push myself in group open water sessions and tend to get distracted by helping others get comfortable in the open water, acclimating to the temperature or learning how to breathe or sight more effectively.
With work and family obligations, I can't be held up by other people's schedules. When training for Ironman Hawaii, my season tends to feel long, and it would be nice to have a riding partner for the long bike rides that are required. It can get a bit stale, boring and tough to stay motivated by the middle of September.

Don’t get me wrong, I love running and biking in the fall; but actually having to train for an Ironman in October can sometimes be a struggle. This season I am not preparing for a fall Ironman, and plan to enjoy some leisure time mixed in with some epic training rides. I will most likely seek out a few training partners, which should be easier for me this year. I’ll have the freedom to follow their training schedules, since I will not have one after 70.3 Worlds.

The upside of training with partner or group:
• Motivation and the prospect of being "pulled" to work harder by stronger athletes.
• You can learn a lot very quickly from other, more experienced triathletes.
• The miles on the bike can go by quickly if you have others to chat with.
• Swimming with a masters swim group with pool-based coaching is very helpful. The coaches tend to push you that little bit more or correct stroke flaws you might not be aware of.
• Training with others and observing them can help you improve or detect technique flaws, as well.

The downside of training with a partner or group
• One training plan does not fit everyone. You need to stick to a plan – your plan, and your workouts – and sometimes the group dynamic does not permit that.
• You give up the control of setting your own schedule and can end up relying on other people.
• Training alone can also be very good for mental toughness, if you are honest with your efforts. Remember, one good workout done at the right level of effort and with good form beats five crappy workouts done without thought.
• Your training partner/group is most likely training for different events than you are, and have their own schedules to follow. (is this redundant to the first bullet? Can they be combined?)
• In triathlon, you race alone – not in a group. While training for an Ironman, solitary training gets you used to long periods of time on the course that you will spend with only your own thoughts for entertainment or annoyance.

My advice
• Get a good plan based on your current level of fitness and, if possible, get some feedback from a local coach to check in on your form occasionally.
• Most people do their long rides on the weekends, which is the perfect time for you to line up riding buddies to go for some or all of your long rides. This makes it somewhat of an adventure, but also makes it more safe. It’s also a good idea to switch up your long run. If you do your long ride on Saturday or Sunday, get in a long run on a Thursday.
• When training for a long event, I recommend training solo for at least 50 percent of your long distance miles. This avoids the urge to slow your pace or work to keep up with or beat your training buddy and take your training session into the wrong training zone in the process.
• When you have a hard session, based on your individual training plan, it can be good to have a stronger training partner around to make you push a little harder.
• Train alone during the weekdays (it is easier to schedule), and with friends in the weekends when you do your longer sessions. That way, you can get your big miles in with a bit of socializing,, and the miles tend to go by a bit quicker.
• It is important to train properly, at your fitness level, but you probably get something else out of spending a day riding with friends. You may or may not go as fast as you would individually, but you are likely to have enjoyed the ride. Unless you are an elite competitor and are going for a spot on the podium, it is better not to get obsessed. Train, sweat, and share the "punishment" with friends.