10% increase ?
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Tribro posted 2 years ago.
I think some look at it differently and it somewhat depends on the discipline. I base it all on time, except for the swim which I do by volume.
Time is more constant for me as I do many diiferent routes that can vary my speed. So a hilly ride of 40 miles could take 30% longer for me than a flat ride of 40 miles. So I base it by time, then the terrain/difficulty doesn't matter as much. So increase by 10% per week at most and then drop that in half or so for recovery every 4th week.
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sflynn posted 2 years ago.
You can use either time or volume although they're both somewhat related. I use volume. The reason is because I train mostly at the same intensity (which dictates my pace and time). If I increase my volume I also increase my time by pretty much the same percentage. About once a week in each event I do a really intense session which naturally shortens my time while the distance may remain the same. In other words, my goal is to decrease my time for a given volume. So using time as a measurement, isn't as effective although time and volume per week usually correlate pretty closely. I'm speaking for me, at least.
As a side note, my focus is olympic distances. If I where doing longer distances I would guess time would be a better measurement because it may become more difficult to maintain a consistent intensity.
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steventrihard posted 2 years ago.
yes...but also keep in mind your body needs RECOVERY time...so do three weeks of increasing, and one week of recovery training (lower intensity and distances and volume). Consider every fourth week a way your body redefines itself. Our body needs the rest! :)
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JohnieTri posted 2 years ago.
OK, so say you're," hypothetically" training for an IM and as a beginner/novice/2nd year triathlete you read that you should train solely for your base building during the enitre training period because ultimately your goal is to "just finish". With a maximum of 2 hours per day Mon-Fri, and 4-7 hour on Sat., do you still continue with the 10%(3x) recover (1x) schedule until you've maxed out your time and then start with higher intensity work? Or is most of the increase in time added to the weekend work? Or do you just work on becoming more efficient aerobically on those max hours? Sorry but really confused.
-Johnie
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sflynn posted 2 years ago.
Hypothetically, that equates to 14-17 hrs per week which seems to be a good amount of training for someone just wanting to finish. The real question is, can you increase the amount of time you spend training? If not, you would have to increase intensity to get results. Higher intensity will yield better results up to the point your body can take the beating.
Becasue your "hypothetical" goal is to just finish the race, you really only have to train long enough to make sure your in good enough shape to finish. 14-17 hours, I would think is more than enough to just finish. So by increasing the time you spend training, after you've reached the minimum recommended amount, you're really just doing extra in terms of your goal. That would also apply to intensity.
Also, you don't actually have to increase by 10% each week. That's a recommended maximum amount. To improve fitness level, you have to "overload" your body. That could be 1-10%.
Finding the right amount of overload, for time or volume, is the million dollar question for all.
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steventrihard posted 2 years ago.
And 14-17 hours per week just beginning to build base, assuming your IM is in '07 (unless its IMAZ), then your doing very well. Just keep it slow and steady right now. Even to the point that you feel guilty for going so slow. Typically, most coaches recommend working on speed about two months before the event. Which IM are you focusing on???
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JohnieTri posted 2 years ago.
I'm thinking IMFL '07. I was planning on signing up for IMFL '06 last year but I ran(hobbled through) the Chicago Marathon in October and decided I needed more time to train. I still a lot of time until Nov. to decide and then another year to train, I just wanted to get most of my ducks in a row before I sign up for that journey. I have no problem going slow and steady(most of my race times prove that), I just wasn't sure what I needede to do with the hours I had. Thanks for all the help. I'm sure I'll need more help later.
-Johnie
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steventrihard posted 2 years ago.
I too am looking to IMFL next year...so..the key is you have about two hours to register before it closes. So at noon the day of the event you have to be online ready to register.
And if your hitting 14 hours a week now, just make sure you dont overdo it. That seems like a LOT of hours spent training a year out of an event. But then again, maybe thats just my laziness speaking. :)
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JohnieTri posted 2 years ago.
When you say be online the day of the event are you saying I need to be online noon the day of the race or the day after the race? I thought registration opened the day after the race, about 8or 9 in the morning. Maybe I'm wrong.
I'm not training 14 hrs right now, that was just a number that I came up within planning for next year. I'm around 8-10 right now.
-Johnie
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blazindave posted 2 years ago.
tribro;50163 wrote:
I think some look at it differently and it somewhat depends on the discipline. I base it all on time, except for the swim which I do by volume.Time is more constant for me as I do many diiferent routes that can vary my speed. So a hilly ride of 40 miles could take 30% longer for me than a flat ride of 40 miles. So I base it by time, then the terrain/difficulty doesn't matter as much. So increase by 10% per week at most and then drop that in half or so for recovery every 4th week.
Do you mean on recovery week to only increase by .5 percent? or to do half the volume/time/intensity and then go back to where you left off.
"You can quit, and they don't care..but you will always know"
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dietri-ing posted 2 years ago.
I saw this a few minutes ago while still trying to find a good plan to start out on.
www.beginnertriathlete.com wrote:
Develop a program that will fit YOUR lifestyle. Feel free to make the necessary modifications. Just make sure you have an 'EZ' week once a month for rest and recuperation and you only build up by no more than 10% a week. Note that the programs here are general. They are certainly not the only programs. Do your homework. Many other sites and books have excellent programs that may work better for your needs and goals. These programs here are just a simple starting point to get you past the finish line comfortably.
complete article: http://www.beginnertriathlete.com/Choosing_a_Plan.htm
Do or do not, there is no Tri
-Yoda
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Anton posted 2 years ago.
If you guys wait till noon you'll be late.
Sign up starts at 9:00am CST the day after.
Or you could go get in line early on site the day after and get in.
"What would life be if we had no courage to attempt anything?" - Vincent Van Gogh
My Blog: http://agingsuperhero.blogspot.com
Hello
First time poster, long time lurker....
I have a question about increasing training volume. I've head that you shouldnt increase by more than 10% a week. Now does that mean 10% in terms of time or distance?
I assume time, but you know what they say when you assume.
Thanks in advance.