General Discussion Triathlon Talk » Coming off 70.3, how would you set up your training plan? Rss Feed  
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2014-04-15 11:13 AM

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Subject: Coming off 70.3, how would you set up your training plan?
I just finished my 1st 70.3. In mid-May I'll have my first Oly of the season and I'd like to perform well. I took on the 70.3 to (hopefully) help me get faster for these shorter distances by forcing me into some bigger training miles during the winter. I have about 3.5 weeks to prepare for the Oly.

What would you do? I think my workouts should look a different than my 70.3 prep, and I don't expect that anything I do now will drastically impact the race, but would still like to get sharp.

My run is my weakest link, followed by my bike and my swim is the least weak of the three (relatively speaking).



2014-04-15 2:47 PM
in reply to: dprocket

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Subject: RE: Coming off 70.3, how would you set up your training plan?

The sure way to not get faster at sprint or oly distance races is to train and race long course.  That's an oft imitated fallacy.  You might have better endurance but it was at the sacrifice of speed.

Your training 3.5 weeks out won't matter much at all but I'd focus on shorter and more intense bikes and runs.

2014-04-15 2:55 PM
in reply to: GMAN 19030

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Subject: RE: Coming off 70.3, how would you set up your training plan?

Originally posted by GMAN 19030

The sure way to not get faster at sprint or oly distance races is to train and race long course.  That's an oft imitated fallacy.  You might have better endurance but it was at the sacrifice of speed.

Your training 3.5 weeks out won't matter much at all but I'd focus on shorter and more intense bikes and runs.

Well...it depends what training for long course entails and where the OP is as far as overall fitness.

 

 

2014-04-15 3:17 PM
in reply to: Jason N

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Subject: RE: Coming off 70.3, how would you set up your training plan?

Originally posted by Jason N

Originally posted by GMAN 19030

The sure way to not get faster at sprint or oly distance races is to train and race long course.  That's an oft imitated fallacy.  You might have better endurance but it was at the sacrifice of speed.

Your training 3.5 weeks out won't matter much at all but I'd focus on shorter and more intense bikes and runs.

Well...it depends what training for long course entails and where the OP is as far as overall fitness.

 

Agreed but I'm concerned with the general "I took on the 70.3 to (hopefully) help me get faster for these shorter distances by forcing me into some bigger training miles during the winter" line of thinking.  There's definitely a boost one gets by "overtraining" the race distance but at the end of the day, short course racing success comes down to being fast.

2014-04-15 3:23 PM
in reply to: GMAN 19030

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Subject: RE: Coming off 70.3, how would you set up your training plan?

Originally posted by GMAN 19030

Originally posted by Jason N

Originally posted by GMAN 19030

The sure way to not get faster at sprint or oly distance races is to train and race long course.  That's an oft imitated fallacy.  You might have better endurance but it was at the sacrifice of speed.

Your training 3.5 weeks out won't matter much at all but I'd focus on shorter and more intense bikes and runs.

Well...it depends what training for long course entails and where the OP is as far as overall fitness.

 

Agreed but I'm concerned with the general "I took on the 70.3 to (hopefully) help me get faster for these shorter distances by forcing me into some bigger training miles during the winter" line of thinking.  There's definitely a boost one gets by "overtraining" the race distance but at the end of the day, short course racing success comes down to being fast.

I'm with you...but my guess is that many people (especially on this site) can get faster at shorter distances by doing a beginner/intermediate HIM training plan.  I think we can both agree that many of the beginner HIM plans are far less volume than you or I would do to focus on an Oly.

But back to the OP...not sure where you are at, but in general, I'd second GMAN's comments that it's likely a little late now, but more focus on intensity should help.

2014-04-15 4:13 PM
in reply to: Jason N

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Subject: RE: Coming off 70.3, how would you set up your training plan?
Originally posted by Jason N

Originally posted by GMAN 19030

Originally posted by Jason N

Originally posted by GMAN 19030

The sure way to not get faster at sprint or oly distance races is to train and race long course.  That's an oft imitated fallacy.  You might have better endurance but it was at the sacrifice of speed.

Your training 3.5 weeks out won't matter much at all but I'd focus on shorter and more intense bikes and runs.

Well...it depends what training for long course entails and where the OP is as far as overall fitness.

 

Agreed but I'm concerned with the general "I took on the 70.3 to (hopefully) help me get faster for these shorter distances by forcing me into some bigger training miles during the winter" line of thinking.  There's definitely a boost one gets by "overtraining" the race distance but at the end of the day, short course racing success comes down to being fast.

I'm with you...but my guess is that many people (especially on this site) can get faster at shorter distances by doing a beginner/intermediate HIM training plan.  I think we can both agree that many of the beginner HIM plans are far less volume than you or I would do to focus on an Oly.

But back to the OP...not sure where you are at, but in general, I'd second GMAN's comments that it's likely a little late now, but more focus on intensity should help.




A few things. First of all, regarding, its "a little late now". I thought I was clear in my original comment that I knew things are not going to radically change in the next few weeks. I don't believe there is a magic 3 week plan that is going to be dramatic. My question primarily was related to how to bridge the time gap / transition between events. It sounds like the answer is more intensity, which is what i was thinking. This is a question I'm still learning how to answer: how to handle multiple races during a season when there is not a 6-12 week training period available to tuck a stock plan in.

Regarding the "fallacy" of my thinking...you may be right. But 3 years ago, I could not run 1 mile. I'm slow. So for me, I expect (and have seen) fairly substantial improvements with each season and from race to race. I do not have years of base to rely on. A piece of advice that I took from this forum last fall was something along the lines of "more training = more better". Doing the half distance early in the season forced me to keep on a plan during the winter months when I find it easy to slough off some workouts. I think it has worked. There was time that running 6.2 miles in itself was an achievement for me. Not anymore, I'm not intimidated by the distance. So that's progress.

Will it make me faster at the Oly distance? I don't know....but if it doesn't, I may quit the sport. I'm not trying to move from a 2:15 Oly time to a 2:10. I'm trying to move from the 2:40's to the 2:30's which seems like it should be a reasonable goal with work. Perhaps I'm off.


2014-04-16 11:27 AM
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Subject: RE: Coming off 70.3, how would you set up your training plan?

Originally posted by GMAN 19030

The sure way to not get faster at sprint or oly distance races is to train and race long course.  That's an oft imitated fallacy.  You might have better endurance but it was at the sacrifice of speed.

That's a ridiculous statement.  All are endurance races.  Boost endurance = boost performance.

 

To the OP, as you get closer to your race you want to get more 'race specific'.  So, yes, the next 3 weeks should have more work at/around your intended race paces (even if that comes at the expense of some volume).  The details, though, depend a lot on exactly how you have been training thus far.  I don't think you are off in your approach at all.  Best of luck!



Edited by JohnnyKay 2014-04-16 11:32 AM
2014-04-16 12:26 PM
in reply to: dprocket

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Subject: RE: Coming off 70.3, how would you set up your training plan?
I think both Jason and GMAN made good points. Usually, to get faster, you need to train at a higher intensity; HOWEVER, it all depends on your starting point.

I’ve been always very athletic and more of an anaerobic effort types than endurance sports. Before I started doing triathlons 2-3 years ago, my 5k time was around 28 minutes. I didn’t race another standalone 5k until this year (my wife’s company was sponsoring the event) and I finished in 19:30. Since last year I basically trained by volume with almost no high intensity sessions as I shifted to 70.3 and IM distance races.

After a little over of 1 year of high volume and getting a good aerobic base, now I think I am ready to start throwing some intervals and intensity sessions to start seeing improvements again as I plateau in my run.
2014-04-16 1:18 PM
in reply to: JohnnyKay

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Subject: RE: Coming off 70.3, how would you set up your training plan?

Originally posted by JohnnyKay

Originally posted by GMAN 19030

The sure way to not get faster at sprint or oly distance races is to train and race long course.  That's an oft imitated fallacy.  You might have better endurance but it was at the sacrifice of speed.

That's a ridiculous statement.  All are endurance races.  Boost endurance = boost performance.

Which I basically said in my next response.  Well, not basically, that's exactly what I said.

My initial comment had a certain level of hyperbole to it.

2014-04-16 3:40 PM
in reply to: GMAN 19030

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Subject: RE: Coming off 70.3, how would you set up your training plan?

Originally posted by GMAN 19030

Originally posted by JohnnyKay

Originally posted by GMAN 19030

The sure way to not get faster at sprint or oly distance races is to train and race long course.  That's an oft imitated fallacy.  You might have better endurance but it was at the sacrifice of speed.

That's a ridiculous statement.  All are endurance races.  Boost endurance = boost performance.

Which I basically said in my next response.  Well, not basically, that's exactly what I said.

My initial comment had a certain level of hyperbole to it.

Well, that's not exactly what you said.  If that's what you meant, it still wasn't entirely clear.  For most triathletes here, training "more" is going to make them faster across all tri distances.  If training and racing long course helps accmplish that, it is highly probable they will get faster at sprints & olys too.  The "sacrifice of speed" is all but irrelevant for them.

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