How do you weight your training?
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adeegan posted 3 years ago.
I am not a vetreran by any stretch but I find myself working on my weakest areas (running) more then those I am strongest in (swimming) and I am finding that is helping... I think I also may have read that some where too however having a brain cramp as to where.
Hope that helps!
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1356 days
SBstockybitch posted 3 years ago.
Amy Lee- I definitely feel your confusion. Most triathlete training plans apply to triathletes who are relatively equal in all three disciplines. And things change depending on what your weakest link is. (These are just my recommendations, and not any sort of professional advice)
If swimming is your weakest link- join a Masters program if you can. Approach swimming from a swimmer's frame of mind, not a triathlete's- it is the only way to get better fast. Doing interval training, drills and challenging yourself by swimming with others will no doubt get you faster. If you can't join a Master's swim program, hit the pool three times a week, and check out Total Immersion drill techniques by Terry Laughlin (I've met this guy and done a clinic with him. He is awesome) Just google him and websites and books will come up.
However, you don't want to sacrifice your long time running abilities either. Do as little running as possible while still maintaining your speed- probably one long run, one tempo run and one track workout a week.
As for the bike, I"m sure your runner legs keep your strong on the bike- but make sure you get lots of hill workouts in on the bike- in the saddle, not out. Runners have a tendency to pound out of the saddle on the hills because it is similiar to running up hills- you need to strengthen your cycling muscles as well- glutes, hamstrings and quads. And learn how to run fast AFTER a bike workout- by doing a 90 min ride followed by a 30-60 min run. If you can, add one weight training session a week- and definintely do lat rows, lat pull downs, biceps and triceps to make yourself stronger in the pool.
Hope that makes sense. Good luck!
Happy Training!
-SB
"The world breaks everyone and, afterward, many are strong at the broken places." -Ernest Hemingway
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PrinceofClydes posted 3 years ago.
This is an interesting question.
Let me have a go at answering it.
If you really have developed "proficiency" equally in all 3 disciplines, I can think of two approaches.
1. Look at your splits and ask how much benefit you would reap from a 10% improvement in each leg. Then think about how much effort you would need to put out to achieve the improvement. That should tell you where to put your energy. For example, If it takes the same effort to improve your run and swim by ten per cent but 10% of your swim is only 1.8 minutes and 10% of your run is 3 minutes, clearly it makes more sense to work on the run first because the reward is greater.
2. Compare your splits with those of the winner in your division or the division you will be in next season, since it will take time to achieve the improvement. Suppose your swim and run are about equal with the winner's, but she beat you on the bike. That suggests that you need to pick up your biking.
that should help I think,
PoC
"Pain doesn't last, chicks dig scars, glory is forever!"
- Shane Falco.
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jeslol posted 3 years ago.
There's a couple of ways to look at it.
1. Where can you take off the most time, with the least training. Swimming...you can work your butt off only to maybe take a minute off. However, since the bike portion of the tri is the longest, both time and distance wise. Most tri folk I know live on the bike. They only swim and run enough, so that they don't forget how.
2. Based on the focus of upcoming races, switch your emphasis. Example this winter I concentrated on running, because my first race this year was a 1/2 marathon. Then when the weather got nice, I moved on to biking as my next big race is an aquabike. Or if you're just a tri person, just rotate the emphasis. Take a month or two and really focus on a specific discipline (don't ignore the other two, they just take a back seat for awhile). Then switch it up.
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Amy Lee posted 3 years ago.
very interesting guys. i enjoyed reading all of your posts. i'm going to try to incorporate a little from each of them.
thanks,
amy
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1297 days
trianything posted 3 years ago.
jeslol wrote:
2. Based on the focus of upcoming races, switch your emphasis. Example this winter I concentrated on running, because my first race this year was a 1/2 marathon. Then when the weather got nice, I moved on to biking as my next big race is an aquabike. Or if you're just a tri person, just rotate the emphasis. Take a month or two and really focus on a specific discipline (don't ignore the other two, they just take a back seat for awhile). Then switch it up.
I'm not doing my first race until September, then maybe one more after that. I'll have to rebember this advice for next year, though.
[COLOR=Magenta]If you run, you might lose. If you don't run, you're guaranteed to lose.
once you develop enough proficiency in all three legs, how should you weight your training ?
should you spend most of your time working on your weakest leg, your strongest leg, or all three equally? what's the best way to keep it all in balance yet be able to improve your PR's?
last race (a duathlon) i came in 5th in my age group- so i figured if i just get a little faster on the bike ( which i rarely train on ) i might be able to place. that would be so cool! i have been spending 75% of my time training so far in the pool because i couldn't swim and i don't want to drown. soon, i want to really focus on getting faster on legs 2 & 3 without sacrificing the gains i have made in swimming. hope that makes sense!
just curious as to how all you veteran triathletes train.