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2017-06-23 8:10 AM


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Subject: from sprint to olympic
Hey guys,
I just completed the first sprint of the season last week end and have my first ever Olympic in 3 weeks.
what is the suggested training to maintain the form and perhaps add some speed?
Thanks to all
C


2017-06-23 8:24 AM
in reply to: panino

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Subject: RE: from sprint to olympic
While I am absolutely no expert, I will say this - if your Oly is in three weeks, you won't gain any noticeable speed increase from any sort of training between now and then. You might do some focused work this week, but then, as any good triathlete should, the two weeks before your race are taper / rest / preparation. That's not the time to be focusing on speed - that leads to injuries.

Stay focused, get ready for the Oly, and then start working on speed later.
2017-06-23 2:08 PM
in reply to: robertChiefsFan

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Subject: RE: from sprint to olympic
Originally posted by robertChiefsFan

While I am absolutely no expert, I will say this - if your Oly is in three weeks, you won't gain any noticeable speed increase from any sort of training between now and then. You might do some focused work this week, but then, as any good triathlete should, the two weeks before your race are taper / rest / preparation. That's not the time to be focusing on speed - that leads to injuries.

Stay focused, get ready for the Oly, and then start working on speed later.


^^^exactly. One, it's too late for any gains. Two, taper week is approaching.
You did not say where you are and what your fitness level is in each discipline, but if you are new to the sport and on equal level for each leg, I would focus on the bike to run transition.
Good luck and have fun!
2017-06-23 3:12 PM
in reply to: panino

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Subject: RE: from sprint to olympic
Racing is good training, so if you raced on Sunday hopefully you felt good and have been training hard this week.

The taper period before a race is dependent upon the athlete and his goals. I have had many sprint and Olympic races that I went into with only a couple day taper. Such as I was training large volume for bigger races, this was not my A race for the season, using the race as training.

Many people do not need a full 2 week taper for an Olympic tri.

If the distance is not a problem for you than throw a couple days of speed work into your training. Just don't go berserk in the last week, and don't push yourself to an injury. know your body and listen to it.
2017-06-23 4:43 PM
in reply to: 0

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Subject: RE: from sprint to olympic
First, even if your sprint was a 750/20/5, an oly is going to feel like a lot more than double.

Since it's your first, I would spend the next two weeks focused on a few race intensity workouts and some longer workouts (depending on your fitness). So something like:

Swim
main set of 20x100 at race effort with 15s between 100's
Main set of 10x200 as 1-2 fast, 3-7 moderate, 8-10 descend

Bike
5x5:00 comfortably hard, 2:00 easy between
2x15:00 comfortably hard, 5:00 easy between
60km easy to moderate rid

Run
3-4x1km comfortably hard, 60s rest
20:00 steady comfortably hard
15km long easy run

Beyond that, training should be mostly easy and maybe a 20% reduction in the second week.

Taper the last week, off two days before, mostly easy sbr the morning before and then enjoy the day.

Shane

Edited by gsmacleod 2017-06-23 4:46 PM
2017-06-24 5:31 AM
in reply to: gsmacleod

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Subject: RE: from sprint to olympic
I agree, not much you can really implement given the closeness of the race. The comment that the Oly will seem like a "double" is spot on. To me, the biggest difference is the impact of the longer swim, and when I train for an Oly I specifically focus on doubling my swims. My bike and run volume generally don't change that much in the lead up to the race. Good luck, want to hear how it went.


2017-06-26 5:02 AM
in reply to: gsmacleod


20

Subject: RE: from sprint to olympic
thanks to all guys.
I appreciate all comments and feedback.
I'm a middle of the pack "triathlete" that performed his first sprint tri just last year.
No previous history in racing in swimming, biking and running...

I don't believe i'll need 2 full weeks of tapering, and I'll be training until at least 3 days prior to the race (reduced intensity).
i'll try to follow Shane's recommendation.

keep your finger crossed for me!
I am for a 3 hours performance, in the hope to keep my middle of the pack place!
I'll be reporting after the race.

C
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