Training & Nutrition - What do you think of my triathlon training plan
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10-23-05, 02:43 PM
Number of minutes in (parentethes)
Monday Swim (45) Run (20)
Tuesday Bike (45 x 2, commute to and from work)
Thursday Bike (45 x 2, commute to and from work)
Friday: Swim (45) Run (20)
Saturday: Bike (60) Swim (45)
Total time: 415 minutes (6:55)
1. I structured this around the fact that I regularly bike to work on Tuesdays and Thursdays, something I really enjoy. On my commute to work, I tend to push myself and often do a few intervals. On the ride home, I like to spin at about 75% of my max hr. My weekend ride is a long "scenic" that may very well last considerably longer than 60 minutes. Is that bad?
2. I noted that nearly all of the training plans on this site include two recovery days. How vital is that? Do I really need two? If I wanted to increase my swimming, could add one more workout on one of those days?
3. I already have a strong base for cycling and swimming, dispite the fact that I'm coming off of an injury (un-related to sports). However, I don't presently run. I actually bike and swim more than what I have in my plan. When I add in the running, as I have, do I really need to deduct from the biking and the swimming in order to avoid "overtraining."
4. Time contraints often cause my swim workouts to get cut short. Is there any problem with going to the pool twice a day, for a half hour each time?
5. How flexible can I be? If I'm sitting around on a Sunday (like today) and want to go to the pool or take off on my bike, is there a problem with an "extra credit" workout on my day off? Or is it etched in stone that I need two recovery days each week?
6. My plan is to increast the times by about 10% each week. Or should I go faster and focus on my distances?
10-23-05, 04:01 PM
Are you training for sprint tri's? Swimming looks decent. In terms of biking it looks on the light side (time wise). Sat I would make a long ride at least 120+ min no swimming then Sunday swim for 45min. You must have a good running base because I don't see too much in your plans. Monday if you can I would do a morning easy swim or no swim since you might be swimming on Sun. then an afternoon run 30-45 min run. Make sure as your races get closer to addd in some bricks (bike then transition to run with no break) Keep the run short 15-20 minutes max and easy pace.
I'm not triathlete, but I've learned a lot since I joined this forum. You only have 40 minutes of run in there. That's almost nothing. Don't know about you but it takes me 15-20 minutes to get warmed up.
I also think if you're doing intervals on your commute that your next day should not be a hard day, and swimming+running might be hard. I wouldn't count that as an active recovery day.
I guess most important question is what kind of intensity are we looking at for your run and swim? I still say make your run longer and slower though, it works for me. I've never run fast, only biked hard, and still my runs are getting faster.
10-23-05, 09:53 PM
The few times I've studied "tri" event results the one thing that seems to come through, the winners always demonstrate a more balanced ability.
40mins of running out of 6:55 of training time, sure Ok........
10-23-05, 10:31 PM
The deal with running is that I'm just starting out. Basically, my goal is to avoid injury. I never was much of a runner. Completing a 10k at a nine minute pace would thrill me to no end. I'd work up to half an hour three times a week.
10-24-05, 12:50 AM
10-24-05, 07:10 AM
Since this is the offseason, I suggest:
Limiting yourself to one workout most days. No need to burnout now.
Add strength training.
I would stick to one workout in one day, except maybe for a longer duration workout on the weekend. Brick training as they call it can be saved for closer to race season.
One recovery day following each long or intense (but not both at the same time) workout is OK, especially in the beginning. Here is some more stuff for you to read up on:
Article on base training (http://www.trinewbies.com/Article.asp?ArticleID=153)
Lactate and lactic acid myths (http://www.cyclingnews.com/fitness.php?id=fitness/2004/lactic_frederick)
Event based volume (and more... read the other articles as well) (http://www.cruciblefitness.com/etips/event-based-volume.htm)
John Beckers triathlon site (http://www.bpr.com/triathlon/training.htm)
21 week program for beginners. I quite liked the setup (http://www.slowtwitch.com/mainheadings/beginner/training.html)
Sports coach (http://www.brianmac.demon.co.uk/triathlon/ohnovice.htm)
da Hulamans tips (http://www.hulaman.com/triathlon/tritips.html)
inside triathlon (http://www.insidetri.com/train/)
Triathlete magazine (http://www.triathletemag.com/exec/triathlete/tips.cfm?publicationID=92)
Tri-ecoach (here on HRM, but other good ones to) (http://www.tri-ecoach.com/art2.htm)
Triathlete online (also on HRM's. They have training program suggestions to) (http://www.winningmag.com/training/tips/heartrate.shtml)
Then you also have the training books, which are your best shot for understanding tri trainnig better:
Not Normal Behaviour (some crazy guy who decides to do an Iron man. More for fun/motivation than actual tips)
Triathletes Training Bible (One of the definitive books on tri training.)
The Cyclist's Training Bible (Pure cycling, but plenty of good tips)
Total Immersion (Pure swimming. One of the better books on technique and training excercises)
Going Long: Training for Ironman Distance Triathlons (Another very good book on general tri training. More for those who intend to... go long)
Sports Nutrition for Endurance Athletes (If you want to learn more about nutrition along with training)
Complete Guide to Sports Nutrition (just ordered, havn't read it. Some of what is above I suppose.)
Hope some of that helps!
10-24-05, 05:49 PM
This was my first season doing du's and tri's and I got blown away on the bike and swim legs but I loved watching people blow up and fall flat on their faces on the run(especially in the du's with a run/bike/run format). Spend more time on your running and limit yourself to one dicipline a day. Once a week you can set up a mock tri for yourself and do all three back to back.
You don't have to have days completely off, I've gones months without having a single day off (back when I was a 100 mile a week runner...). Plus I have never ever been injured in my entire life. However you do still need to recover, so even if you aren't having a day off you still need to be recovering. So have "easy" days, what this means for each person varies. For me it might have meant half an hour in the morning of running, and then another hour of running in the evening. But for somebody just starting out it would be much less (what I said could be a very hard day for them!). Maybe just a relaxed half hour of swimming instead of taking the day off? Possibly for some people they would have to do so little they might as well take the day off, and that is why two days off is often reccomended. Plus it is so much easier for a beginner to do a "day off" "right" than an "easy day", because on a day off you just need to do nothing (although even that can be tricky, don't go shopping for hours with kids, mow the lawns, chop the wood, build a tree house, etc... all on the same day!!) while the "easy" workout you might end up over doing simply because you felt "good" at the time. And you shouldn't do that, you should save yourself for the harder workouts which really matter.
Damn!! There I was thinking they were going to be explaining my "no training programs"!
:eek: Didn't notice the "t" at the front... :p
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