Training Critique
367
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780 days
mdd posted 1 year ago.
It is very hard to say for sure without more details but I would reduce weight lifting to 2x a week instead of 3 and add a biking day. You seem to be biking about the same amount as running and you should bike more than run. The time given to swimming looks good. Doing Yoga is fine and being flexible is always helpful but you should consider reducing that a bit in favor of more runnning or riding.
If you are looking for a good 3 day a week running program check this out: http://www.furman.edu/FIRST/fmtp.htm
Of course the key is HAVE FUN so if you like what you are doing then stick with it. Only about 1% of us have a chance to win, everyone else just needs to relax and have a good time. People take triathlon WAY too seriously sometimes so don't fall into that trap!
1705
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1034 days
tri-ac posted 1 year ago.
to add to the comment above about more bike...
if :
you're now feeling solid about the distances
you have a good base
& you don't have any particular limiters
then,
you may consider proportioning the training volumes to the race time percentages. so swim the least, bike the most.
112
Member
577 days
LongTime posted 1 year ago.
I'd recommend Gale Bernhardt's book, "Training Plans for Multisport Athletes." Cheap on Amazon.com. Your training is fine to get through the race, but some fine tuning as explained above and a book would really help over the long run. Best of luck!
367
Member
780 days
mdd posted 1 year ago.
And of course the #1 Best Seller: The Triathletes Training Bible and a link is:
http://www.amazon.com/Triathletes-Training-Bible-2nd/dp/1931382425
I would say that is a most own book for newer triathletes and even the old pros could probably learn something from it.
39
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1460 days
bokchoy posted 1 year ago.
I'm not too experienced, but I agree with those that said to bike a little more. In the 2 races I've done I've definitely regretted not spending more time on the bike.
2398
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1276 days
Triguy98 posted 1 year ago.
While I agree with everyone that you need to ride more- you REALLY need to run more, too. You should be doing a long run of at least 45 minutes and two more faster paced workouts that last over 30 minutes.
A long ride is the single best thing one can do to improve their multisport fitness. You will get off the bike more refreshed and ready to go. How far should that long ride be? It depends on how competitve and fit you want to be.
I also highly recommend Bernhardt's "Training Plans for Multisport Atheletes", as well as her "Triathlon Training for Beginners." Friel's "Bible" is an awesome book, but for a newbie I would recommend Bernhardt's books more. Pick up Friel's book around Xmas time and read it during the off season.
My personal philsophy is to become the best runner I can be, the best rider I can be, and not drown on the swim ;) Swimming is newest to me, so I am really still learning to swim, even after a couple years of multisport training. By pushing my limits in each sport, I become a better athlete and a faster triathlete.
Life is short. Play hard and get dirty doing it.
435
Member
686 days
azstinger11 posted 1 year ago.
not enough time on the bike has to be the single greatest training flaw of any triathlete. Personally I think because it takes up the greatest amount of room and the highest danger.
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Base 1 (Week 2, 16.5hrs)
Check out my blog!
1127
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930 days
UFTriGator posted 1 year ago.
Mark709;71124 wrote:
I try to keep my heart rate below 80% of max for all my workout sessions
This is the biggest problem right here. You should do this during base training, but you're mid-season right now. You need to be doing high-intensity stuff. The best way to race fast is to train fast. Try doing intervals on your bike once or twice a week at 85-95%. (the higher the better). Also, do some track work. My favorite track workout is 5x1000m at goal 5k pace. (not too much rest, either). Doing a tempo run at ~85% once a week will help, too.
______________________________________________
-Matt
Not fast enough.
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Member
542 days
Mark709 posted 1 year ago.
Thanks!!! This has been a huge help. I think I read too many different training plans which just made me more and more confused. This has helped big time. I'm going to make a bunch of changes starting next week provided I don't drown tomorrow :p
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573 days
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542 days
Mark709 posted 1 year ago.
Yes. I really struggled with the swim at Indy downs a couple of weeks ago. I can't wait to try to swim slow and pace myself this time rather than sprint a 100yds and learn that was the wrong thing to do with 300yds to go. I'll be in the back on the outside of my wave this time rather than front and center.
98
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573 days
durhamj11 posted 1 year ago.
I did the one at indiana downs also (first open water swim for me) and I didn't do very good. It was a lot different. I am hoping to start at the back again a bit and maybe to one side that way i don't have people on both sides of me. I got a mouth full of lake water in the first 100m and thought I was going to drown. I will be there tomorrow as well! I am sure you will do good!! Good luck!
372
Member
840 days
kkocan posted 1 year ago.
If I have a 10 hour week I try to get 5 hrs on the bike
If I have a 12 hour week 6 is on the bike.
If I have a 15 hour week, 7.5 is on the bike.
See a trend here and with all the other posters. If you can be strong on the bike you can pass a lot of people and or pass people and still have enough in the tank for a decent run.
I would also back down the weights. Any core/stretching/weights that I may do is only about 1 to 1.5 hrs a week total and I have been averaging 12 plus hours for some time now per week.
________________________________________________
2008 Main Races:
VA Beach Shamrock Marathon
Desoto TTT
WV Mountaineer HIM
IM Wisconsin
I've been training for the last 12 weeks for sprint length events and I'm pretty happy with the results so far; however, I'm sure there is room for improvement. I'm not really following any sort of structured training program. I try to keep my heart rate below 80% of max for all my workout sessions and I rotate among the 3 events about 2x per week. I add in some yoga for flexibility and weight train about 3x/week.
Should I be doing more of something? less of something? find a structured plan to use? stick to what I'm doing? I'd love to hear your thoughts/opinions on what changes I should make to get the most out of my training time.
I finished my first event in the bottom 20% and my goal is top 50%.
Week of 5/14 - I was fighting a cold. Week of 6/18 is light since event #2 is Saturday.:D
Thanks,
Mark