Offseason Training Schedule Critique
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kylie posted 38 weeks ago.
I just read your summary, but often to improve at running frequency is key -- and 2x a week is barely enough to maintain current fitness for many people. Perhaps you could drop a weight session and replace it with a run?
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spazz posted 38 weeks ago.
kylie;81771 wrote:
I just read your summary, but often to improve at running frequency is key -- and 2x a week is barely enough to maintain current fitness for many people. Perhaps you could drop a weight session and replace it with a run?
kylie,
i'm doing IM louisville 2008, so what should I be doing from now until dec 31, before I start the trifuel IM plan?
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vjohnson posted 38 weeks ago.
Your frequency of biking and running is too low. Your short run should come after a bike ride. I'm doing IM Louisville too, and I'm logging 100-150 on the bike, and about 3-4hrs running, 3 hours of swimming and 2-3 weight sessions. This is my "offseason" plan. I figure by Feb, I'll be ready to start increasing the milage for a crazy June and July before a August taper.
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spazz posted 38 weeks ago.
vjohnson;81799 wrote:
Your frequency of biking and running is too low. Your short run should come after a bike ride. I'm doing IM Louisville too, and I'm logging 100-150 on the bike, and about 3-4hrs running, 3 hours of swimming and 2-3 weight sessions. This is my "offseason" plan. I figure by Feb, I'll be ready to start increasing the milage for a crazy June and July before a August taper.
so your offseason is basically half ironman training volumes?
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go 'gate 2006 posted 38 weeks ago.
kylie;81771 wrote:
I just read your summary, but often to improve at running frequency is key -- and 2x a week is barely enough to maintain current fitness for many people. Perhaps you could drop a weight session and replace it with a run?
Okay, yeah I can do that. What kind of run would be best? Instead of doing my short run on tuesday, I am doing what vjohnson suggested and doing it as a brick right after my spinning class. So now I have a bike-run brick each week, and a long run once a week, so is there another type of run I should include? Interval work or hills? Or should I just be trying to rack up miles at this point?
Thanks for your responses.
- AT
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kylie posted 38 weeks ago.
The winter (esp for an August IM, or June half IM) is base training -- lots of miles both on the bike and on the run, slowly increasing your distances (often a 10% per week rule for running). Take a look at the half IM plan you start in Jan, and see what distances and fitness level it assumes you are at (most plans have a "who this plan is for" type section).
I tend to throw in a single run a week of either hill repeats or a track workout (also as my social run since it's with a group).
The big thing right now is to not get too carried away ;) Yup, it's exciting to have a half or a full IM coming up, but it will be a long season, so keep it fun :) You don't want to start any burnout yet!
Personally, in the offseason I play in the dirt more: trail running and mountain biking. Or go camping and hiking and kayaking. I keep active, but right now I don't have a set schedule of what workouts of what types on which day and in what HR zones. I listen to my body even more, and to what sounds good. Granted, this lately means I'm running 3-5 times a week, swimming 2-3 times, biking once, and doing yoga/core/strength stuff 2x. After I'm back from Kona (cheering for Mike!) it will mean more time on the mtn bike since the season will be more over for our house and we'll both be on a more relaxed plan.
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Hello. I am nearing the end of my month "off" (nice and easy ride once a week, soccer one night a week, casual run here and there). and am about to begin my first offseason as a triathlete. I think it is going to last from october 15 - december 31, so 11 weeks. Starting in Jan, I will begin a 20-week program to train for a HIM in June.
I've attached a one-page excel summary of my planned training for my offseason and I was wondering if people would look at it and make suggestions. right now i have planned 3 days a week of weights/core workouts and swimming (my weakest leg). I'm on the bike twice a week (once for spinning class, once for a weekly long ride) and running twice a week (once on a treadmill for 20 min and one long run of 1hr+ each week). I'm also trying to stick with soccer one night a week for my indoor team. 1 rest day (yoga) and my training week is complete. For all activities except soccer and spin class, everything will be done at a low heart rate, 65-80% of max.
My goals are to improve my swim and run, and lose some weight. My biking needs improvement as well, but swim and run need more. Any thoughts?
- AT