Training for Triathlons and Bike Racing?

Q: "This year I'm planning to race several triathlons (with one Olympic-distance A race) as well as several road races and criteriums (with a weekend crit series as my other A race). I am setting up my own training plan. I've currently set my plan as 3 swims, 3 bikes, and 3 runs per week. Is there anything I should be doing to have my training benefit both my triathlon and cycling goals?"

A: Coach Eric: This is a difficult one. Training for Olympic distances triathlons and a crit series is almost the most difficult training conundrum you can get into. That being said congratulations on taking on such a challenge. For me to make a proper focus points and periodization plans I would need to know the dates of the A level events. Hopefully they are spread apart quite a bit.

Your question, "Is there anything I should be doing to have my training benefit both my triathlon and cycling goals?" should be thought of as "What can I NOT do to hurt my performance and when should I NOT be doing it?" Being specific in your physical and mental preparation is the best way to get the desired results. This is difficult with your schedule as you've set forth...SO:

• 1. Most important: The closer you get to an A level event the more specific you should try and be. Examples: No running the weeks leading up to your Criteriums!! Leading up to your triathlons skip the hard group rides and spend time in your aero bars riding steady.
• 2. You can also do workouts that will benefit both sports, or at least more than one aspect of your training. (see my article one workout/ two effects). For any one in your situation this can be the secret weapon in your training that gets you in top form and from having to train 20+ hours a week.
• 3. Don't think of your training as one particular week of workouts that you repeat over and over. A recipe that I like to apply for many triathletes' training is "focus weeks". 4 week block would have a focus week in swimming, cycling, running and a recovery week. Your focus week would have more hours than normal in that discipline, your 1 or 2 "hard" workouts, if it's that time in your training, while training in the other disciplines is maintained with fewer hours than normal and low intensity. This will help you get the most out of your training.
• 4. Beware over training: You are in prime over training territory. With so many different aspects of your training to work on you will always feel "behind" don't get suckered into doing to much. Keep a training log and don't over do it! Especially the week before your race! Remember the under training over motivated athlete will beat the perfectly trained under motivated one every time!!