AlwaysExplr87

Whatsup everyone? I'm a runner and have been running for the past two years. Right now I'm only getting in about 35-40 miles per week due to school and things. Well, schools gonna be over soon and I'm going to have alot more time to devote to training and want to get serious about a tri and increase my running mileage too.
I'm nervous about adding bike time to my week while upping my running mileage, I really don't want any overuse issues to pop up. Does anyone have any advice on building up the bike miles, is there a guideline for how much I can add at a time?
Also, is a half a little too ambitous for my first tri? I know I'm in shape and could probably pull a decent time in a sprint or olympic distance but really like the challenge of longer races. Let me say I'm not out to be super competitive, right now I just want to complete a half in a decent time.

msu2001la

If a half IM is your goal, you may want to consider doing a sprint tri as part of your training... say, 4-6 weeks before the half IM. I don't think a half IM is too ambitious for your first tri, but you have to be smart and realistic about your goals and know your personal fitness level.

As for training, I'd plan 6 days a week. At least 2 swim, 2 bike and 2 run workouts and one rest day. Sounds like you've got the running part down, so it would probably make sense to focus on swimming and biking more, though if you're looking to increase your running mileage beyond what you're currently doing, you'll probably be doing a fair number of days with two workouts. (i.e. bike or swim in the morning, run in the afternoon... or a few brick workouts)

Check out some training schedules, and consider taking swim lessons if you're not a strong swimmer. Remember, if you're already a strong runner it makes more sense to focus on swimming and biking.

StanSeven

Two things important with adding cycling to your running. One is proper bike fit. The other is increasing the milage and intensity - a good rule is don't increase weekling milage by more than 10% of the previous week. If you add speedwork, back off or at least don't increase the milage until that level of work becomes your base.

AlwaysExplr87

Thanks guys. I usually run Tue, Wed, Thur, Sat, and Sun; should I just try to add in two bike workouts and two swim workouts? For instance add a bike on wed and sun, and swim mon and wed? Ive done some google searches but do ya'll have any good resources for training suggestions?

StanSeven

It depends on how much you wanty to concentrate on the tri versus your running. Most people try and keep an even balance between the legs. What works well for me is double workouts (am and pm) with three weekly runs, bikes, and swims and some time in the gym lifting. I do that six days and take one day off.

You didn't say how experiened a swimmer you are. Often that's where many people need help getting started with tri's just to get the technique down.

AlwaysExplr87

I would like to keep my emphasis on running, I would like to build back to 60 mpw and be fit enough for a marathon. As far as the swimming goes, its not my strength but I'm a decent swimmer I used to swim competitively in high school and have grown up in the water. The biggest concern for me right now is running into an overuse injury with my legs. I had a bad stent with ITBS a few months back and that was brutal.

kosherdave

drop a day or two off the running and add two bike days. Increase bike milage gradually but it'll give your running muscles a rest. Get some swims in so you're not shocked come race day. I know you've got swim experience, but get some more anyway. Get some open water swims in if you can.

Also, I agree you should add a sprint or olympic before hand, just so you learn things in the small races you can apply to your 70.3. How to improve your transition, how fueling was, etc. Best not to go into the Half totally blind. Besides, the shorter distances can work as speedwork/experience for your A race.

StanSeven

One thing I found is I can maintain my running level with fewer miles training for tri's. You get aero benefits from biking and swiming so you don't need as much distance work running. I try and do a little more speedwork.