The True Value of Group Training 
by Ian Murray

Multisport athletes can log some serious training hours – as few as six a week for an ultra light taper week and as many as twenty six or more in the heaviest ultra distance phases. Going solo the whole time can make for a pretty lonely existence. There can be enormous value in training even with a small group of friends, most notably: inspiration, companionship, and drive. Training in larger groups has its advantages too.

Group Swimming – the term used to describe an adult group swimming is Masters. A Masters swim program is an organized, coach led swim workout for athletes 18 and older. Most lap swim pools have a Masters program that will occupy several or all lanes of the pool for 45 to 60 to 90 minutes for the group swim. The lanes are populated with typically three types of swimmers: fitness swimmers who don’t compete and simply use the program for exercise. Competitive swimmers who use the program to train for their next masters swim meet or open water event, and, triathletes who use the program to improve for their next race.

Every Masters program has a “style” created by the head of the program, perpetuated by the coaches, who in turn attract and retain swimmers who like that style. There are all kinds of Masters programs, some are all about preparing for open water events, some that are primarily focused on stroke (back, breast, & fly), some are intense with no time for chat, logging 4000m in an hour, others are relaxed and gently swim through 2200m in an hour, and more.

Some factors to look for in choosing a Masters swim program: location – convenience is best but it might be worth it to travel to an exceptional group. Schedule will be another factor in choosing; some are early morning, some are midday and others are in the evening – find what works for you. Getting to know the “feel” of the group is critical too, and the only way to do it is to show up.

Most programs allow for a free swim to “test the waters”. Bring your cap, gogs, suit and towel and be sure to introduce yourself to the coach on deck. The coach will place you in a lane of appropriate pace and off you go. A decent masters program will offer: friendly coaches, welcoming lane mates, and a workout that balances a technical purpose to each swim along with some effort for improving fitness. Don’t settle for anything less than a program that will make an improvement to your swim every day you attend.

Group Rides – road cycling has been around a heck of a lot longer than triathlon and because of this cycling teams, cycling clubs, and cycling masses have organized into group rides. Most group rides will start at the same time and the same location week after week. In the dark, cold months of off-season the groups can be as small as 5-6 rides and swell up to as large as 400 in season at the big rides.

The benefits include the safety that comes in those numbers – drivers are far more likely to see a mass of a dozen than one lone rider. Another benefit is the drive to ride longer or harder than you might alone – although this needs to be positioned correctly in your training plan.

Before you launch into a group ride inquire to find out the length of the ride, the general route, the pace, and any places where they stop to regroup. It makes sense to sit in the back of the group the first few times to learn the course and observe – moving up through the group as you come to know it. Taking the lead in a group ride is something that needs to be earned and should only be done after weeks or even months of consistent participation and after getting to know the history of the ride and it’s general leaders.

Riding a group ride with aerobars on your bike is acceptable but settling into those aerobars is a major no-no. The proximity of the bikes and the dynamics of the group demand sharp attention and responsibility from each cyclist – the actions of one rider will affect everyone behind them. Hands need to be at the ready to signal a road hazard or slowing, and break levers need to be at the ready.

Road cyclists or “roadies” can often come off as a cool bunch but in reality most of them are simply concerned about their own safety and worried about causing an accident – because of that there can be some tension in a group. The benefits to cycling in a group far outweigh the concerns as group rides can launch a multisporter to a new level in performance.

Group Runs – Some of the finest training partners an athlete can have are those who show up to run on time, in any weather, and with a positive attitude. On the days that partner is unavailable a run group can be a big benefit. One of the best spots to enjoy the group is in a track club. A track club runs much like a Masters swim program; a coach leads the workout and there are many levels of runners present. The coach guides the warm up, some drills, and main set or sets.

A good group will offer workouts for runners from 5k to marathon and everything between. Here again the first workout is often free and location and times are critical. Visit to get the feel for the coach and the group before you commit.

Race day for triathletes is a time to know yourself well enough to pace the distance alone and unsupported. There have to be some solo training that duplicates that time. For all those days in between find an organized group that provides value to your pursuits.