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70.3 training
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 2015-08-30 10:31 PM |
 101 |  Subject: 70.3 trainingI have a friend who wants to get into long course triathlon. She would like me to write her a training plan with 4 days on, 3 days off. I want to be encouraging but for anything over a 70.3, I personally train 6 days a week, with 2 workouts a day. I realize this varies based on an athletes goals, fitness level etc. Bottom Line: Is it possible to finish a 70.3, if you train 4 days a week? |
| 2015-08-31 1:06 AM in reply to: mtrunner6 |
471 | Subject: RE: 70.3 training Originally posted by mtrunner6 I have a friend who wants to get into long course triathlon. She would like me to write her a training plan with 4 days on, 3 days off. I want to be encouraging but for anything over a 70.3, I personally train 6 days a week, with 2 workouts a day. I realize this varies based on an athletes goals, fitness level etc. Bottom Line: Is it possible to finish a 70.3, if you train 4 days a week? The cut off is 7 hours isn't it? Anyone of average fitness can complete a 70.3 under 7 hours with little to no training. |
| 2015-08-31 7:03 AM in reply to: mtrunner6 |
Expert 2355  Madison, Wisconsin | Subject: RE: 70.3 training Yes, everyone has different goals and lifestyles. Possibly hers only allow 4 days of training, but it can work. It's not the most beneficial way to train, but if its a hobby for her then work it in. Just let her know race day will not be as easy for her. Things to consider: Her level of training, fitness, etc going in What are her goals for the race? Do they match what she can put in for training? Does the course suit her strengths or exposer her weakness? |
| 2015-08-31 7:44 AM in reply to: 0 |
| 101 | Subject: RE: 70.3 training Her goal is simply to finish, the complicating factor is she will be 10 months postpartum at the target race (Lake Tahoe, 2016). So her fitness level at the moment isn't necessarily lacking, just not exactly where it needs to be for a tri: 1) I want to set her up for success (basically finishing up right and feeling okay) 2) I don't want to write an unrealistic plan for her therefore putting unnecessary pressure on a new mom BUT I don't want to write a sloppy plan, so the balancing act is a new challenge for me. Edited by mtrunner6 2015-08-31 8:04 AM |
| 2015-08-31 7:55 AM in reply to: mtrunner6 |
Extreme Veteran 1986  Cypress, TX | Subject: RE: 70.3 training Originally posted by mtrunner6 Her goal is simply to finish, the complicating factor is she will be 10 months postpartum at the target race (Lake Tahoe, 2016). So her fitness level at the moment isn't necessarily lacking, just not exactly where it needs to be for a tri: 1) I want to set her up for success (basically finishing up right and feeling okay) 2) I don't want to write an unrealistic plan for her therefore putting unnecessary pressure on a new mom BUT I don't want to write a half plan, so the balancing act is a new challenge for me, I'm going to say she probably needs to be talked out of racing 10 months after giving birth. That's just my own personal opinion on that matter. I'm assuming she's using the race as a reason to get into shape after the baby but it veers way into "messed up priorities" territory for me. Once again, my opinion. That stated, is she willing to do two-a-days for those four days she can train? If so, you have 8 workouts. 2x swim 3x bike 3x run If her goal is to simply finish and not set the world on fire I'd do... Swim 1: shorter, more intense sets. Think 100's. Swim 2: Longer sets. Think 400's or 500's. Bike 1: One hour, mixed with some Z4+ stuff Bike 2: Same as bike 1. Bike 3: Long ride at race pace. Run 1: One hour (at peak) mixing in some medium and medium-fast intervals. Run 2: Same as run 1. Run 3: Long run at race pace. |
| 2015-08-31 10:45 AM in reply to: mtrunner6 |
| 1508 Cypress, Texas | Subject: RE: 70.3 training Originally posted by mtrunner6 I have a friend who wants to get into long course triathlon. She would like me to write her a training plan with 4 days on, 3 days off. I want to be encouraging but for anything over a 70.3, I personally train 6 days a week, with 2 workouts a day. I realize this varies based on an athletes goals, fitness level etc. Bottom Line: Is it possible to finish a 70.3, if you train 4 days a week? I have done 3 day work out plans for up to a 1/2 marathon. I can get through a half marathon and even sometimes be fairly competitive on 3 days a week (I place 3rd over all out of a couple hundred people in a 1/2 marathon on a 3 days training plan once, but it was NOT as fast a time as when I am on a 6 day plan) times). I would never try a 3 or even 4 day plan for an event over 2 hours long. Your body can't store glycogen for races over 2 hours and I really struggle if I haven't put in a ton more volume to prepare for those event. with three days a week I can do two days with a 60 minute run and one day with a 120 minute run. Four hours a week can get me through a 90 minute race. The rule of thumb is to prepare 2-2/3 hour for every hour you race. Assuming a 5 hour 70.3 race time that would mean that you need a little over 13 hours of training for the 70.3. If you are only training 4 days a week that is 3 hour 15 minutes per day. If your friend is willing to do 3hr 15 min sessions 4 days a week, then go for it. I am not someone that will criticize people for trying new plans and if your friend goes that route I would be interested to hear the pro's and con's of a 4 day plan after the race. 6 days a week with two sessions a day is the route I will stick with though. I also and going to stick with the 2-2/3 rule. I can get through races on less, but can compete at the top of my potential with less (and races over 2 hours are just miserable if I haven't that type of volume). |
| 2015-08-31 11:08 AM in reply to: mtrunner6 |
| 98 Portland, Oregon | Subject: RE: 70.3 training If the baby she gives birth to is anything like mine was, the most influential factor in her training may not be the days she has available to train, but the fact that most of her training will be done in a severely sleep-deprived state. 2-a-day workouts are challenging even when you're well-rested! I would suggest a sprint or Olympic tri as a goal, but if she's insistent on long-course, write her a plan like GMAN's. Just know that it might go right out the window when her focus is on the new baby, and that's perfectly okay. Just my $0.02. Marty  |
| 2015-08-31 12:01 PM in reply to: mtrunner6 |
| 98 , Idaho | Subject: RE: 70.3 training My wife is 11 months away from having a baby. She runs most days and is in pretty good shape. It would be hard for her to do two a day workouts right now, but if she was going to do a 70.3 (and could only do 4 days a week) it would have to be 2 workouts a day. That's a lot of time with a baby. Is she open to training for an Olympic instead (probably still need 2-a-days, but it wouldn't be as much time)? |
| 2015-08-31 12:13 PM in reply to: GMAN 19030 |
Master 2759 Los Angeles, CA | Subject: RE: 70.3 training Originally posted by GMAN 19030 Originally posted by mtrunner6 Her goal is simply to finish, the complicating factor is she will be 10 months postpartum at the target race (Lake Tahoe, 2016). So her fitness level at the moment isn't necessarily lacking, just not exactly where it needs to be for a tri: 1) I want to set her up for success (basically finishing up right and feeling okay) 2) I don't want to write an unrealistic plan for her therefore putting unnecessary pressure on a new mom BUT I don't want to write a half plan, so the balancing act is a new challenge for me, I'm going to say she probably needs to be talked out of racing 10 months after giving birth. That's just my own personal opinion on that matter. I'm assuming she's using the race as a reason to get into shape after the baby but it veers way into "messed up priorities" territory for me. Once again, my opinion. That stated, is she willing to do two-a-days for those four days she can train? If so, you have 8 workouts. 2x swim 3x bike 3x run If her goal is to simply finish and not set the world on fire I'd do... Swim 1: shorter, more intense sets. Think 100's. Swim 2: Longer sets. Think 400's or 500's. Bike 1: One hour, mixed with some Z4+ stuff Bike 2: Same as bike 1. Bike 3: Long ride at race pace. Run 1: One hour (at peak) mixing in some medium and medium-fast intervals. Run 2: Same as run 1. Run 3: Long run at race pace. I like this plan as it's focused on getting quality workouts within the time constraints. |
| 2015-08-31 5:49 PM in reply to: 0 |
| 101 | Subject: RE: 70.3 training I agree with all of the above. While I totally honor the challenges that come along with a newborn, as someone without kids it is really hard to fully understand the experience/wrap my head around the time suck (I mean that in a nice way) sleep deprivation, and new priorities that come into your life with a baby. First and foremost I want my friend reach her goals, however I do not want to be the reason her first year of motherhood is harder than it has to be. That said, I will not send an athlete to the start line if I don't truly think they can complete the course in the allotted time (hell, I wouldn't toe the line if I hadn't trained properly). Hmmm, sounds like a bit of a conundrum... Edited by mtrunner6 2015-08-31 5:50 PM |
| 2015-08-31 9:55 PM in reply to: mtrunner6 |
| 65 , Tennessee | Subject: RE: 70.3 training I am a mom of three. While I have no experience with 70.3s, I have run several full marathons. I'll give you my experience with hard training and having babies: 1. Your body changes a LOT while pregnant and then a LOT in other ways after giving birth. Some women can recover quickly, others it takes a long time. My body after giving birth feels completely different. My first runs feel like an out of body experience almost. My hips and knees are all out of wack because everything has moved to accommodate the baby and the birthing process. Even when I started running only 2 weeks after my last baby, it took at least a month and a half for those runs to feel normal again. The general consensus is that it takes a woman's body a full YEAR for her body to get back to normal. Even if you feel and look normal, there is still a lot of changes going on with your body after birth. 2. Then there is the sleep issue. Trust me, if you can sleep, sleep! Maybe her baby will be a fantastic sleeper, maybe it will suffer from colic and she won't sleep for months. 3. Nursing is a factor too. If she plans to nurse she needs to think carefully about how training will affect her milk supply, and if she can fuel and hydrate enough for both training and feeding the baby. 4. She then needs to consider attachment: will her and the baby be ok with leaving for hours at a time to complete that long bike ride, run ect.? As a mom I NEED the time to do my workouts and pursue my goals to keep my sanity. However, a lot of that is on hold when I have an infant. Physically and mentally, a new baby is exhausting .I am not trying to discourage her. It's NOT an impossibility but is it wise? There is just a lot to consider and a lot that can happen when it comes to babies and birthing. There is no sense physically or mentally in rushing back into training when you have an infant. Your babies are only babies once and then it's gone. If all goes well, the training causes less stress instead of more, and her and baby are thriving, great! If not, she will need to reevaluate her goals. |
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| 70.3 Training Plan Hours?? Pages: 1 2 | ||
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| Ironman 70.3 training - 5 hours bike ride vs 3 hours bike ride and 2 hours run |
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