Tempo in base season?
75
Member
1257 days
ShaunCrawford posted 2 years ago.
Once a week some sort of speed work
Once a week some sort of Hill work
2 times a week 6-10 miles
Same can be said for the other disciplines
1 TI form swims a week
1 Day speed work
2 Days of slow distance stuff
1 Hard 10 mile ride a week
3 20-30 70% ish rides per week
Thats the winter plan
[FONT=Arial]"It's supposed to be hard. If it wasn't hard, everyone would do it. The hard is what makes it great."
32
Member
1330 days
escapeartist posted 2 years ago.
That suits me well and sounds about right...
I have been doing JUST long. slow stuff and recovery. I did a 10 k a few weeks ago and i went soooo slow. It was suggested that i put some speed work into the training, while keeping my LSD run and just replacing one of my 'recovery' runs.... I'm going to give this a go and see.
As for the ride i can only do 2 or 3 maximum per week and one of them (the one on the trainer) is the fast one. The swim again, 2 techical and 1 technical with a bit of speed work... How does that sound?
2863
Member
1263 days
bluebirdbiker posted 2 years ago.
I am IM focused so, go LSD for bike and run staying about 50bpm below HRmax. I will not be going over LT until the spring. I will do interval sessions but only one per week max and ONLY when I feel good. If I don't feel good I don't do the interval(s). In swimming I will break LT for during sets.
BBB
There are no excuses - so don't look for them. As a product of your own choices, you directly determine your life outcomes.
Don't think, just do.
My Blog
194
Member
1141 days
ht001 posted 2 years ago.
I decided to work with a coach for my '06 season. I expected that he would give me all LSD workouts for the winter months. To my surprise though the foundation periods that he's built for me do have some tempo and hill sessions in the running and cycling disciplines, and some threshold sessions in swimming. I thought it seemed a little nuts, but it's going fine so far (only 4 weeks in). The hard sessions aren't frequent, but they're there and I feel them. Apparently these harder sessions now are desiged to prepare my body for the additional work it is going to have to do in later phases of my training. Makes sense I guess.
183
Member
1253 days
KenMierke posted 2 years ago.
In my experience, athletes who have the discipline to keep intensity in zone 2 and lower race faster when the time comes. During offseason, strength training, developing efficient skills in all three sports, and low intensity endurance workouts should be the priority. This approach was first developed by Tudor Bompa and has been proven time and time again. All athletes, including the coaches themselves, HATE this, but it works. I have used this periodization method with hundreds of athletes and those who kept the intensity down were slower in March but faster in May.
Ken
Ken Mierke Ken@Fitness-Concepts.com
Fitness Concepts Fitness-Concepts.com
Author, The Triathlete's Guide to Run Training
www.EvolutionRunning.com
255
Member
1256 days
Noel posted 2 years ago.
Right now I'm taking my tri-coach' advice and working on swimming technique mainly and with running doing some cross competitions, short distance, so it kinda comes down tot a short and intense training session. Along with strength excersises and biking twice a week on my Tacx trainer.
I have a 10k Cross Dec 31st and a 7,4k Cross Jan 29th. Then I'm going to do the long, slow workouts... doing a trainingstage in Lanzarote at club laSanta in Feb. :D ANYBODY ELSE COMING??
Noel.
www.noelbrand.blogspot.com
It ain't much, if it ain't Dutch!!
5
Member
1227 days
bray posted 2 years ago.
Ken,
How soon before your first race would you begin to implement higher intensity training? I assume you would slowly add more intensity/lower volume as race day approached?
Thanks!
183
Member
1253 days
KenMierke posted 2 years ago.
We generally plan around priority races, not necessarily the first race.
Generally we add, very conserative amounts of LT work in weeks 9-12 of the base period and get more aggressive with LT work and aerobic capacity work for 8 weeks of build and 3-4 weeks of peaking. So ... we'll do about 12 weeks of serious hgher intensity work in addition to 4 weeks of introductory LT work before A priority races.
Ken
Ken Mierke Ken@Fitness-Concepts.com
Fitness Concepts Fitness-Concepts.com
Author, The Triathlete's Guide to Run Training
www.EvolutionRunning.com
43
Member
1055 days
Adrian_Wong posted 2 years ago.
Guys,
sorry for being ignorant. =P
Whats the emaning of LSD ride?? What does the term LSD mean??
Adrian
Dreams cost NOTHING! Go for it DO IT! :)
3349
Member
1362 days
RV posted 2 years ago.
LSD = Long Slow Distance - Areobic long ride - Steady pace.
RV
It takes a long time to get good. - Scott Molina
Slow is smooth; smooth is fast. - Rich Strauss
1339
Member
1345 days
christri25 posted 2 years ago.
Lsd= Long Slow Distance
Chris
``It's not as if I'm going to sit around and be a fat slob,''
Lance Armstrong 2005
59
Member
1349 days
EricbCook posted 2 years ago.
I haven't started base yet, What is the shortest base period one could do and still be effective?
Keep on Tri-ing
EricbCook
183
Member
1253 days
KenMierke posted 2 years ago.
We generally allow 12 weeks of base (3 cycles of 4 weeks each), 8 weeks of build, and then peak and taper. Back up from the date of your first high priority race and begin the process at that time.
Ken
Ken Mierke Ken@Fitness-Concepts.com
Fitness Concepts Fitness-Concepts.com
Author, The Triathlete's Guide to Run Training
www.EvolutionRunning.com
Hey everyone!
As we are in the middle of wnter and most of us are doing lots of long, slow training and building base i wouldlike to ask if people are also including the occasional faster or tempo run... Or is everything below zone 3 and you ALWAYS stay aerobic until March?