Winter training vs. burnout
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Gsal posted 49 weeks ago.
make sure that you have a trainer and possibly get some spinervals dvds that you can watch while your on the trainer to keep you motivated. Its always good to get in a little bit of lactate threshold work in the winter, but not all the time. I'd say do 1 workout and a medium exertion level every 1-2 weeks. Other than that, build a good aerobic base. Make sure not to go too slow or that's how you'll train your muscles to work. dont incorporate any incredibly intense intervals until late march-early april
"You can never be too rich or too skinny."
-My doctor
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bradaellis posted 49 weeks ago.
I thing before we can answer the questions we need a little more information. Since this is your first tri ever, what are your expectations? Secondly, what was your activity level before September? What is your overall physical condition right now? And last, what is your diet like? All of these play an important role in training.
I am racing in the first part of May as well, it will be my first "A" race of the year and I am in my base, phase I, recovery week 4. This is a HIM and I am hoping to qualify for either Kona or Worlds. I consider this time "serious training" because what you put into it now will just pay dividends later on when you are in the build phases. Your concern for burning out right now sounds like your intensity level is too high. I am logging about 10-12 hours right now and am having a blast! Now, the number of hours that you are putting in will be a little different with you because your race is a sprint. If you don't have a coach or at least a training plan (and there are several ones on the interent for free), I would highly consider one as this will help you beyond what you could imagine.
Right now the thinking is "it's time make hay" and when it comes race time "the hay is in the barn." Make it fun and don't put too much pressure on yourself. The race is about you and the course with the emphasis on you.
Best of Luck!
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430 days
melicharlie posted 49 weeks ago.
Thanks for these replies. Bradaellis, to answer your questions:
- My big goal with this first one is to finish. Basically, I want to get the experience under my belt so that I know better how to manage a tri. I'm familiar with all three elements of the race, but not all together. I've done bricks but putting the whole thing together is another story. Having said that, I know that as soon as I finish I'll be thinking of all the ways I can do better next time.
- Before September I was in good, but not great shape. No training at all, mostly some lifting here and there. I've done centuries and 150s on the bike, but little running and very little swimming in the past several years. As an aside, this is probably why I'm fighting shin splints right now.
- My current physical condition is good. That's one of my main concerns. I've spent the past few months training pretty hard and it's been a lot of fun. I just don't want to burn out over the winter.
- My diet needs help. Not much good to say there. I eat well (no fast food, balance my meals and snacks, but I'm flying blind on this one right now).
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TriSooner posted 49 weeks ago.
melicharlie wrote:
The key here is the distance. For a sprint, you could do well on a 12 week plan. So, May - 90 days is . . . . ooooh, January. In NY. Now I see your point. From now until March, I would think about 1) base-related swimming (ie, 500m-1k, once or twice a week); running (is outdoor an option?) 10-20 miles per week; and 3) doing spin classes at the gym or SHORT spin sessions indoors (ie, :30). You don't want to burn out in January, February and when the sun comes out in Marchl be bored already. Cycling now through Feb could be riding indoors just enough to not lose everything. I wouldn't try to make gains on the bike in Winter in NY. For me, that would take more mental than physical energy and I would just end up resenting The Bike.
When's the right time to really start on a focused training program for an early May sprint tri?
When it warms up enough to go outside - March, April - you won't start from square 1. In March and April, focus on your outdoor rides which for a sprint, 40k is your limit. That gives you two months of good outdoor cycling.
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1445 days
tri-ac posted 49 weeks ago.
your diet sounds fine especially for a sprint distance. keep eating well and just remember to hydrate and fuel on efforts over an hour. you have plenty of time to figure out any nutrition issues as they become most apparent for long course tris (HIM & IM)
meanwhile focus on running and swimming and just maintain your cycling
I'm working towards an early season tri, my first ever, in early May 2009.
I've been at work, mostly on riding and running, since September. Going into
the winter months in Upstate NY, I'm starting to wonder how to balance a
good base building workout schedule that will have me ready for serious
training as the event draws near without burning myself out before I even
get out there.
When's the right time to really start on a focused training program for an early May sprint tri? Backing up from there, should I be working out for fun -- or maybe even changing up my workouts completely --now (it's getting less fun as I have to work out more inside, particularly for riding -- too icy and snowy on the roads now).