Talent vs Time. The difference between pros and age groupers
Image @koruptvision
There’s a common belief in the triathlon world that professional athletes are simply far more talented than even the best age groupers. While this might hold true for some age groupers who’ve been in the sport for over a decade, the gap between pros and age groupers with a relatively young training age (less than five years in triathlon) is often not as large as many think. The real difference lies in time in the sport and consistent aerobic-focused training over the years.
For seasoned professionals like Tim Berkel, years of consistent training and a healthy lifestyle outside of sport have laid the foundation for their success. Meanwhile, younger or less experienced athletes like Bailey, an 18-year-old rising talent, might have impressive top-end speed but lack the aerobic efficiency necessary to sustain higher intensities in longer events like a 70.3.
Testing and data consistently reveal that aerobic efficiency at lower intensities (often referred to as VT1) is the true limiter for many newer athletes. Poor racing performances are frequently blamed on a lack of speed work or struggling at higher intensities, but more often than not, the issue stems from insufficient aerobic efficiency. Without a solid aerobic base, it becomes challenging to sustain high-intensity efforts over longer distances.
Aerobic efficiency, the game-changer
Athletes can improve their anaerobic threshold (VT2) with 4-8 weeks of high-intensity training, but these gains are typically limited (around 15 seconds per kilometer at best) and plateau or regress quickly. In contrast, years of smart, aerobic-focused training can significantly raise VT1 by kilometers per hour, which in turn lifts the ceiling for VT2 and top-end performance.
Key Insights from Testing Pros and Age Groupers:
Fat burning efficiency: Tim Berkel’s fat-burning ability is extraordinary, with 50% of his energy coming from fats at nearly 16 km/h. Even at 22 km/h (his peak VO2 max speed), Berkel’s fat utilisation is 5%, an unusually high figure. This efficiency allows him to excel in long-distance races, even on tough days.
The role of zone 1 & 2 training: Nothing builds fat-burning efficiency better than long training sessions in Zones 1 and 2. While fuelling during these sessions doesn’t negatively impact fat adaptation as much as previously thought, diet outside of training plays a crucial role. Poor food choices (e.g., processed carbs and sugar) can derail metabolic adaptations and undermine progress.
The long game: Bailey’s journey
Bailey’s data highlights the trainable nature of these systems. While his fat-burning ability and VT1 are typical for his age, his potential to close the gap in longer races like the 70.3 is immense, if he stays patient and committed to aerobic-focused training over the years. Unlike Berkel, Bailey’s relatively high body fat percentage (4-6% more) and young age mean there is still room for improvement without compromising his hormonal health or long-term development.
Key considerations for Bailey and athletes like him:
Focus on building aerobic efficiency with consistent Zone 1 & 2 training.
Avoid rushing weight loss at a young age; long-term health and hormonal balance are critical.
Recognise that improving VT1 over time lays the foundation for greater gains in VT2 and peak performance.
The journey from good age grouper to great athlete isn’t about quick fixes or short-term improvements. It’s about playing the long game. Building a strong aerobic engine through years of consistent, smart training is the key to unlocking sustained performance gains. Whether you’re a seasoned pro or a rising talent, the principles remain the same: patience, consistency, and a focus on the fundamentals.
As Tim Berkel’s performance shows, there’s no substitute for a well-built aerobic base. And for athletes like Bailey, the best part is that these systems are highly trainable. With time and effort, the gap can close, and the results will speak for themselves.
