Training for Sprints/Oly - Hours/Volume?

While volume is important, for me I've learned more recently that how I train is more important than how often I train.  I hired a coach a couple months ago for the main reason that I just couldn't stay healthy (mainly b/c I do dumb things like run 1/2 marathons under trained).  The thing i've noticed is that my volume hasn't changed much.  Much like you I typically get 3 workouts in each sport a week.  My running total mileage has stayed the same but my long runs are shorter and my other runs are more structured.  Same with bike and swim.  I feel really good about the direction I'm headed and am getting considerably faster.

That being said, I think the plans here on the site are well structured and can help a lot.  I think if you focus on the variables in the training with the volume you have you will gain the improvements you're looking for.

I think volume is great but for me what I do with that volume has produced better results

I would say when training for short course tris, I typically get in about 3-8 hours a week of training, with the average being right around 6 or so.

Going for sprints/Oly's, and current around 10k per week for swimming (3 hrs), 5 hrs for running, (~ 35-40 miles), and 9 hrs (~ 160-180 miles) cycling. Broken up from straight distance with intervals, tempo work, etc.

So...somewhere in the neighborhood of 16-17 hrs when I get it all in.

John

I think you will find that the number of hours people spend is based on a lot of factors including (but not limited to) your goals, available time and current fitness level.  I generally train 7-10 hours per week with 1 day off.  This is only my 2nd year doing Tri's and 3rd year training.  When I start getting towards 10 hours a week, I feel this is my limit and I really start to feel fatigued.  This is my typical schedule for Sprints and Oly's (Intensity and Duration vary based on time of year):

M:  Off

T: Fast Group Bike Ride (1.5 - 2 hours), Speed Swim workout (50 min)

W: Med Run (45-60 min)

T: Intervals on Bike (50 min), Short run, sometimes as brick (20-30 min)

F: Endurance Swim (60 min), Short Run (30-45 min)

S: Endurance Run (60-80 min)

S: Endurance Bike with Hill Climbs (1.5 - 2 hours)

Last year I also did one of the free Oly plans.  For me, the keys to getting faster were as follows:

• Bike with Cyclist, Run with Runners and Swim with Swimmers
• Run more (frequency trumps distance)
• Hard days should be hard and easy days need to be easy
• Listed to your body and family - take time off if you need to
• Keep it fun, mix it up and go with the flow

You might also want to look at the book, Time Crunched Triathlete.  Its about training and being competitive in 8 hours a week.

I train for Olympics and I would estimate I train 7 - 8 hours per week.

I do 2 swims a week for a total of about 3500M (1.5 hrs)

3 - 4 runs totalling 20-23 miles.  1 short easy run (3 - 4 miles), 1 short hard run (5K or so), 1 tempo run in the 6 - 7 mile range and 1 longish run (9 miles or so) at an easier pace.  This works out to about 3 1/2 hours.

Usually 2 bikes.  One on the trainer during the week, one outdoor ride on the weekend.  These total about 3 hr.  Probably 50-60 miles per week.

My swim and bike volume are a bit lower than what I typically see recommended.  My swimming has improved quite a bit but at a slow pace.  I've gone from atrocious 18 months ago up to merely a little below average now.  Biking I have some good genetics working for me there (big strong quads run in my family) so I can get away with a bit less training there than some, though I know I'd have to up it some to take it to the next level.  When time gets short, making sure I'm still getting the running in becomes the highest priority. 

What I do each day varies greatly based on my work and family schedule and what I did the day before. I do a lot of adjusting on the fly.  I also lift 2 times a week, not for tri training, but just because (a whole different discussion).

When I train for Sprints I train 10-15 hours per week.

When I train for Olympics I train 10-15 hours per week.

When I train for HIM I train 10-15 hours per week.

never done an Ironman, but might want to up the training hours for that.

My time for training is a function of available time I have made for myself to train in a given week. I love the training, so regardless of the race, I am going to train for the same amount of time (as long as my body can handle the training load).

My schedule looks exactly like this, except Friday is my off day and Monday is my swim/run day.  That's creepy.

You're going to see a wide variation of training time/volume on here.  For someone time crunched, I would say 4-7 hours of consistant training is sufficient for an Oly.

But I'm with many others who will train much more.  I would probably be in the 10-12 hour range.  Not because I feel it's necessary...but more so because I simply enjoy training.  The extra fitness and improved race results doesn't hurt either. 

Wow, thanks for all the replies.

Looks like I have some work to do.

I need to fine tune my training.  I'm more of a seat of the pants type.  I need to focus on structure and zones.

I have a ton of ready to do....

Thanks all.