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Old 03-27-08, 09:43 AM   #1
humboldt'sroads
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How do you distribute your workouts?

I'm starting training for my first tri (olympic) that's in july. I'm a cyclist, and also training for 2 early-season centuries, each with almost 10k feet of climbing, so I don't want to sacrifice any miles on the bike until at least the first one (May 10). I'm confident I could complete any combination of 2 olympic length events, since I used to swim competitively (but 6 years ago) and can pound out a 6mi. run (it may be ugly, but I can do it). If I start doubling up workouts (swim + bike, swim + run, etc..) after my 5/10 century, should that be enough time for an athletic, in-shape 25 year old to be competitive? (I want to do decent, not just finish...)
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Old 03-27-08, 12:40 PM   #2
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I am over twice your age, so, I am not sure I can give you a good answer. But, what swim and run training are you doing now?

I am primarily a cyclist. From Sept to May I run 3 times a week, and I added swimming twice a week to that. I also cycle twice on the weekends. May thru Sept, for the past 3 years, I ride 5 days a week with little running.

I have participated in 1 sprint tri, and hope to enter another by June.
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Old 03-27-08, 05:01 PM   #3
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I would suggest running and swimming three times per week. Just add them in as you like to your biking.
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Old 03-27-08, 05:10 PM   #4
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I would suggest running and swimming three times per week. Just add them in as you like to your biking.

I agree with this advice. Include a brick workout in there as well.
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Old 03-27-08, 11:37 PM   #5
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I agree with this advice. Include a brick workout in there as well.
What's a brick workout? Today I hit a 20 mile ride then got in my first swim workout in years, with a mellow 2300 yards. I thought I was gonna die at about the 300 yard mark, then found my rhythm and was swimming faster and smoother by the end of the hour. I think I'll have no problem pairing swim workouts with a ride or run, but hitting up a run and ride in the same day still sounds kinda brutal. I guess I could shorten my rides. Actually, my bike's having an ongoing problem and is back in the shop indefinitely (see my post in mechanic's forum...) so running it is.
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Old 03-28-08, 09:44 AM   #6
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I'm fairly capricious in planning my workouts. I typically have some overall goals for the week like Long Ride on Saturday, Long Run on Sunday, Swim Twice, at least one Brick. During the week I just see how I feel. Like today I'm thinking, maybe I'll go for a swim around lunch time and run in the late afternoon.

One thing that keeps me "honest" is a point system that I read about on Slowtwitch. You get one point for every 100 meters of swimming & every mile of cycling and four points for every mile of running. Then you can get a fair idea of what percentages you are doing across all sports. To date I'm at about 5% swim, 46% cycling, and 49% running. That's about what I wanted to do...though I know swimming has been a bit light, I feel confident I can get through the 2.4 mi swim relatively well. I really needed to focus on my running for this event.
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Old 03-28-08, 11:52 PM   #7
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I'm training for the Half distance this year. Currently, I have three key workouts per week:

1. Long bike (currently at 3 hours, working up to 4) Saturday or Sunday
2. Long run (currently at 90 minutes, working up to 120) Wednesday or Thursday
3. Tempo brick (90/30 minutes) Monday or Tuesday

I fill in the rest of the days with whatever workouts I can. Seeing as the swim is only 10% of the total race time, it's on the backburner for the time being.

When the races get closer, I will get more strict with my workouts. But for the time being, this works well for me and I can feel myself getting into better shape and gaining endurance.
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