Any ideas? My goal is do a sprint triathlon within 12 weeks, but I also have to get ready for cross country which means running 5 days a week. Running schedule is
monday:easy run
tuesday:tempo
wednesday: OFF
thursday: tempo
friday: easy run
saturday: long run
sunday: OFF
I dont have a cycling or swimming plan, so if anybody's got an idea throw it out there. I normally bike 2 and 1/4 miles to and from the park where i run. Double sessions are fine for me, but i cant swim or cycle in the mornings. Thanks a ton in advance.
Robbie
For my first tri I followed
For my first tri I followed Joe Friel's book called My First Triathlon (or something to that effect). Basically it is a swim, bike, run pattern. monday: off, Tuesday: swim, Wednesday:bike, Thursday: run, Friday: swim, Saturday: run and Sunday: bike. I had asked a similar question as you because I am training for a marathon in Oct.
I'm going to guess you have a set schedule when it comes to running. While you probably couldn't follow the schedule in the book per say, you could follow the workouts. the schedule is twelve weeks long and as you get closer to the triatholon is when you will see your schedule will really need adapting. I don't know how wiped you are after your tempo runs but you could swim on your tempo run days. On your easy run days you could bike. Or you could drop your day off on sunday and use that day as a bike day so you are biking on Friday and Sunday.
I hope this helps or gives you some ideas.
Robbie - do a search in the
Robbie - do a search in the forum on "cross country" or "high school". I think we have some other h.s. runners who have asked similar questions and gotten advice that might help you.
welcome to trifuel and best of luck.
I run xc in highschool and i
I run xc in highschool and i dont really do any specific preparation for xc season. Triathlons are a great way to stay fit during the summer and prepare for xc as well. That being said, i run usually 3-4 times per week during tri season, with one of those days being a brick workout (bike, transition, run). I basically do all three of the sports 3-4 times per week. I like to work on my weaknesses though, so generally I bike and swim more than i run. Running 5 days a week you CAN finish a triathlon, but if you want to be successful you really have to swim and bike more often.
Your coach has you running
Your coach has you running tempo runs in the summer long before the season starts? Wow. Our summer prep was 100 days, 5 miles average a day at easy to moderate pace, no structure until official practices started. It worked for our program, and it worked well. Some of the other local teams that would try to beat us would be spotted doing harder workouts throughout the summer. And wouldnt you know it? They all faded into the season.
I've posted on this topic before, and here's my advice:
What is more important to you tri or XC? If you are an outstanding runner, and hope to get a scholarship out of XC, focus on that, and all tri stuff becomes secondary. If you are like I was, a solid runner, but no hope of full scholarship offers, follow your heart. I personally think I would have benefited from tri training back then, but I wasnt all state or anything.
This would be my schedule, assuming you dont have a job, and your run schedule is non negotiable:
Monday-Easy run, intervals on the bike
Tueday- Tempo run, Swim
Wed.- Long ride
Thursday- Tempo run, swim
Fri- bike/ run brick
Sat- Long run
Sun- off
Triguy98 wrote: What is more
[quote=Triguy98]
What is more important to you tri or XC? If you are an outstanding runner, and hope to get a scholarship out of XC, focus on that, and all tri stuff becomes secondary. If you are like I was, a solid runner, but no hope of full scholarship offers, follow your heart.
[/quote]
+1 I'm a pretty strong runner and could probably get a college scholarship out of it, but i want to turn professional soon so I'm focusing more on tris and will just go into xc season in mediocre running shape. Luckily my team has a bunch of ridiculous runners on it anyways so its not too big of a deal
If you are running in the
If you are running in the mornings, I would throw in a swim in the afternoons (or even after an afternoon run if you are up to it). I think that biking to a from the park where you run is going to be great for you (maybe practice some transitions/dismounts). Also, good for you for trying to combine both. I am a varsity swimmer and I just can't imagine trying to train for both simultaneously. It also helps that swimming is a winter sport and it's a lot easier to be inside.
Triguy98 wrote:Your coach
[quote=Triguy98]Your coach has you running tempo runs in the summer long before the season starts? Wow. Our summer prep was 100 days, 5 miles average a day at easy to moderate pace, no structure until official practices started. It worked for our program, and it worked well. Some of the other local teams that would try to beat us would be spotted doing harder workouts throughout the summer. And wouldnt you know it? They all faded into the season.
[/quote]
They're not true tempo runs, i work up into the pace, starting out slow the first mile and gradually speeding up. That's not the prescribed workout plan for the team, its just the preseason plan my dad's put together for me. As for your training schedule you put down below, i showed it to pops and he's going to make a plan using that as the backbone i guess you could put it. thanks a lot for your advice!
If you are on the team,
If you are on the team, isn't the coach giving workouts? I don't know your dad's background, but most teams I know had a plan to follow.
Glad to be able to help, but
Glad to be able to help, but I want to repeat the easier runs during the summer. I dont know what your top pace is during these runs, but looking at you info on your profile, I'd hope you are not going faster than 7:30 to 7:45 pace. Easy.
As Kylie said, no knock to your dad, but there are a LOT of stories of dads meaning well and ruining the kids careers. If your coach gave you workouts, I'd follow those.
Triguy98 wrote:Glad to be
[quote=Triguy98]Glad to be able to help, but I want to repeat the easier runs during the summer. I dont know what your top pace is during these runs, but looking at you info on your profile, I'd hope you are not going faster than 7:30 to 7:45 pace. Easy.
As Kylie said, no knock to your dad, but there are a LOT of stories of dads meaning well and ruining the kids careers. If your coach gave you workouts, I'd follow those.[/quote
for the first mile i head out at around an 8:30 pace and then settle into 8 minute miles, just building up aerobic capacity for now.
no offense taken, my dad's the former coach of australia's olympic gymnastics team, he's got several degrees in the field of sports physiology and teaches in the area as well. He's considered one of the top consultants in athletics training in the states. the reason i asked you guys is so he could have a general idea of how to balance training days.
as for the person who was talking about following the coaches plans, in Ohio, schools cant officially practice until a week or 2 before school starts and our coach follows that rule, so we dont have workout plans from him until team camp.
Sounds like you are good to
Sounds like you are good to go. Good luck! It would be nice if all parents were as educated as your dad!
Yea, its a definite
Yea, its a definite advantage, what are some average times for a sprint tri? im a pretty average swimmer, but a strong cyclist and above average runner? depending on how tired i am i could probably put around a 18:50 to 19:20 min 5k and i can do 15 miles in just under 45 mins on a bike.
Count on your first tri
Count on your first tri being slower than you'd want. I can go sub 6:00 miles for a 5k no problem, but I normally see my pace fall to at least 6:30's, more often into the 7:00 range. Times depend on the race, as sprint distances vary so much. Google you race and look at past results for a better indicator for that venue.