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off season focus
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 2017-09-26 9:07 AM |
 130  |  Subject: off season focusI'm heading into my last race of the season. A second Olympic distance. I'm trying to decide where to focus my off season training. Everything I've read says focus on one discipline if I really want to improve in that area. My swim is my strongest area relative to competition 24-26min OD, my bike isn't bad but I'm very new to the bike. I've only been on a road bike since April. My bike split for OD is 1:05-1:09. My run is definitely my weakest at a 48 min 10k. So, i'm planning on swimming 1x per week to maintain, i want to lift 2 days per week with a little rowing and core work. That leaves me me with 3-4 sessions to split between biking and running. What will help me the most overall. I also want to try to move up to a 70.3 next year and continue with a few olympics/sprints to keep improving transitions and just have fun. I know I should get a coach but I don't really have the budget for that on top of gym fees and still keeping my wife happy with my new found obsession.  I do plan to join a local triathlon club next Feb when they start up for the year. |
| 2017-09-26 11:14 AM in reply to: jnuger |
702  Aledo, Texas | Subject: RE: off season focus First, those are some good splits! I have a similar situation, where my run is easily my strongest, my swim is middling at best, and bike is my weakest. My plan for the offseason is to go heavy on bike, with lots of power/interval focus. I'll do some swimming, but probably little to no running. I'm banking on being able to regain my run fitness quickly, which I think is likely given that I have 9 years of base behind it. I'm not saying you should do something similar, but thought you'd like to know someone in a similar situation trying a similar approach. |
| 2017-09-26 12:57 PM in reply to: LundyLund |
| 130 | Subject: RE: off season focus Thanks, so do you think 3 runs a week enough? I would really like to get my time down to 40-42 min on my 10k. I could definitely add a little bit or running before lifting, like short interval work. |
| 2017-09-26 1:10 PM in reply to: jnuger |
1502 Katy, Texas | Subject: RE: off season focus I wouldn't go based on time, as tris are rarely the distance advertised. What was your % of finish in each leg vs the entire field? That will give you a better idea on what to work on. |
| 2017-09-26 1:12 PM in reply to: jnuger |
| 702 Aledo, Texas | Subject: RE: off season focus I guess it depends on what kind of running you're doing. Running is my strong suit, and I ran a 42' 10k in my A race this year. That was on 3 days of running, one of which was longer T or I pace type work. For the offseason, you might consider running 5 days a week, with 4 days at easy pace (one of which is a longish run of, say, 1.5 hours), and one day of tempo work. The other days could be short, say 30' easy followed by strength. |
| 2017-09-26 1:23 PM in reply to: 3mar |
| 130 | Subject: RE: off season focus Chicago Tri results overall male swim 113/2082 Bike 341/2083 Run 466/2083 Overall 194/2103 so, overall comparison still shows my run as the weakest compared to everyone else. I didn't rank in age group since I raced in charity. |
| 2017-09-26 2:39 PM in reply to: jnuger |
| 1502 Katy, Texas | Subject: RE: off season focus A poor run can just as well be a symptom of low bike fitness. How does your run pace compare in a tri vs a running race? |
| 2017-09-27 9:22 AM in reply to: 3mar |
| 130 | Subject: RE: off season focus My 10k during Chicago was the fastest I had ever done a 10k up to that point 07:45/mile (I had been running about an 8min pace before the race). I've done a few training sessions since then with a faster 10k 07:20-07:30/mile. I've tried to focus on my run for the last few weeks to improve for Sunday. My bike fitness felt great for an olympic course. I probably should have pushed my bike a little more considering my run was the fastest I have done that distance. I am a bigger triathlete overall since I'm 5'11 and 195lbs. I know I need to try to trim down but I'm built for rugby/football since that was the style training I've been doing for almost 20 years now. Realistically best case scenario would be 185-190lbs without losing muscle mass. |
| 2017-09-29 7:36 PM in reply to: jnuger |
New user 230 penticton | Subject: RE: off season focus you can focus on more than one sport in off season. you have a lot of time on hand First, swimming once a week isnt a lot to ''maintain''. Twice would already be a big step ahead and even if it s your strengh, any gain in swim fitness can help a lot your bike and run time on race day. Drop the weight, in your limited time available, they are the less helpfull. run 4 times...even if it mean short 15-20min run. build volume and frequency and keep it simple ride twice until christmas with 1h or shorter session with some high intensity interval (you should be able to maintain most of the fitness that way) come janurary, you can move to a bike focus and work on rising FTP and making big gain while holding on to your improve run fitness |
| 2017-09-30 10:00 AM in reply to: jonnyo |
| 130 | Subject: RE: off season focus Thanks, I'll do 2 short runs before lifting workouts and 2 med/long runs. Not sure where I can get 4 other workouts in 3 days but I'll try to split up my weeks where I get at least 1.5 bike/swim each week. I have to do most of my workouts before work at 5AM. I can normally squeeze out 1-2 afternoons a week and still keep my wife/family relatively happy, as long as my weekend workouts are completed before 9! |
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