The Van

I was just wondering what other people have for a training plan for triathlons.

I am currently a fairly competitive mid-distance runner (5k in 15:46) and have been training for running exclusively. I decided to do a sprint triathlon to keep myself from getting burned out with running.

Just bought a Cannondale road bike two weeks ago and joined a pool.

I’ve never biked or swam, so it has been difficult determining how to train for those parts of the race. I feel like I am in good shape, but don’t want to over train. My current running schedule was to run 6 days a week, about 40-50 miles a week. I’ve modified this schedule slightly to train for the triathlon, but not sure if it is too much for a sprint triathlon.

Monday – Running Track workout
Tuesday – Easy run (5 miles) and swim workout
Wednesday – Biking (10 miles) or spin class
Thursday – Easy run (5-6 miles)
Friday – Swim
Saturday – Long run (10-14 miles)
Sunday – Long bike (20-30 miles) and easy run (6 miles)

My swimming workouts include 200-300m warm-up, sets of 75m form drills, repeats at 100m, then some lung busters. This pretty much wipes me out, so I swim after my run.

Someone I talked to mentioned “brick” workouts, where you do two workouts back to back. Should these be used sparingly? When in the week is a good time to do them?

Does this sound right? Any help or advice would be great.

Rob

travis200

Check out this site https://www.trinewbies.com/ it is filled with alot of good ideas and training schedules. Brick workouts should be done once a week You ride then run right after to get prepared for the jelly leg effect in a tri. Your schedule looks good. I would swim in the morning if possible and then do a recovery ride or short run in the evening. Since swimming is 80% technique you should give that some focus. The biking is straight foward put in some good miles and do interval workouts.

cindy

Just a suggestion...

Try running (even if only for 10 minutes) after every ride that you do. This will help you tremendously during Tris. Plus, it helps loosen your legs up after a long hard ride

caloso

I used the trinewbie intermediate level Oly training plan for my "A" race this summer. With modifications, of course. At peak, I had two training sessions a day, 3 or 4 days a week, with a long run and bike on the weekends. It seems like a lot, but with good mental preparation, you can get into a rhythm. It seems like a lot, but after the race when I'm only doing one ride or run a day, it feels like slacking.

I used a HRM, mostly to make sure I wasn't overtraining.

And it helped me to pay attention to what I ate. Lots of small meals and lots of protein.