Olypmic training program

I have seen Ron recommend just doubling the sprint program for an Olympic race.

Would it be too much for a site for people new to triathloning to put up yearlong programs, or 6 month programs?

I ask b/c I started training one year before the event I have pegged as my A-race (Chicago -- I live in No Ill). I could not find anything for people that were "serious about it" and were willing to train a year.

Everything seems to be in the form of "12 weeks to triathlon shape" (yeah right). It seems to be written for the person that is looking to do a triathlon once and then move onto something else that will likely hold their attention for a few months.

Where are the programs for those willing to do a large amount of base training, so they are REALLY GOOD in 2-3 years?

It almost seems as if anything more than the "big biceps in 8 weeks" articles are gold that is horded by a few. Am I wrong about this?

It doesn't need to be anything special, just say "during your first few months work on increasing your endurance, here are some ideas of some things you could do ...", then write the general plan for the next 3 months, etc, etc. (Maybe have it as a series with a new article every 2-3 months, or even an article every month, but one article could be a technique/nutrition/mental article).

I always read advise for folks to get Friel's book (I did) and I laugh at that, b/c Friel's book is based on knowing your strengths & weaknesses from your previous competitions. That's not really relevant for a person new to triathloning. I have a pre-med degree and am well-versed in exercise physiology ... otherise the lactate thrershold and aerobic, anaerobic, etc talk would have lost me right away. That book is not for beginners.

What beginners need is more of a "Here, do this for this time period" type book, not something on the level of Friel's book. I think of Friel's book at a "take it to the competitive level" type book.

I realize that writing articles is no small task, and there is not likely no pay involved. But, when I see the articles on the websites they are either for [1] short duration newbies, and/or [2] the advanced/competitive triathlete.

I don't see many things for those who are starting out and are looking to do triathloning "for a couple of years at least". The articles are written in either the "get rich quick" fashion or the "so you finished 15th last year and want to finish 5th this year". There's no in between.

Edited by TripleThreat 2003-11-26 2:40 PM

Thanks Ron, I appreciate the consideration.

As I mentioned there is plenty of stuff for the couch potato and competitive triathlete, but there's nothing for the "athletic person" brand new to triathloning. We're a funny mix. We're not starting from scratch, but we cannot swim 500m either. So, where do we start? There's not even any books tailored for us. So, we can start at "point zero", which is a waste of our time, or we can start at a "preparing for your second season" point, which is over our head.

Even something said like "run 3 times per week at zone 2-3 pace. One time for 20 min (Z-2), the second at 40min (Z-3) and the third for 60min (Z-1,2). Continue doing this until you can run a X-minute miles for Y miles." At least then the person has some idea of what to do.

The running and cycling stuff is pretty easy for an athletic person, it's just a matter of improving technique, getting the equipment fitted, and then actually just enduring more time or distance. But swimming will likely take the most time. So, even a combination of "medium-level" running and cycling and "beginning" swimming would work.

Basically anything will be appreciated.

In strength training there are "jigsaw" programs where different exercises will be placed into 3 categories. Something like [1]hip/leg exercises, [2] upper body push exercises, and [3] upper body pull exercises. The instructions are something like pick one exercise from column 1, and two exercises from both column 2 and 3. Perform the fullbody workout twice per week. 2 set of 8-12 reps. It's that simple.

Perhaps that could be done with [1] short, zone 2 workouts, [2] key workouts at a zone 3-4 pace, and [3] LSD workouts, and then instruct the reader to "pick one from each column for each event of the tri". Arrange them over 6 days (one day rest). For example run in the AM, swim in the PM (or any combo).

Luckily, I'm really interested in training, and don't mind reading about it. But, I looked all over the place and picked some from here and some from there, and so on to come up with a program. I had to guess as to what to do each workout. Once I got the HRM and figured out zones, that simplified it a bunch. Still it would be extremely valuable to have some idea of what to do "for 6 months". The timing would be good for now, or maybe for the start of the new year since many of the bigger triathlons will be in June, July, and august (at least in the Midwest).

I realize that this a free site and to ask for a complete yearlong training plan is too much. I'm not suggesting this. What I am asking if possible is an "article a month" summarizing what one should do "this month". Sometimes the article may be "I want you to continue what you did last month, and I am going to talk to you this month about dedication."

I'm just throwing out all sorts of ideas because the possibilities are endless due to the void of material for anyone other than raw beginners and competitive athletes.

Like I said before, I don't know how many folks are in my situation -- former competitive athlete in college looking to compete in something where I control the schedule, the desire, the reliance, etc.

For a "yearlong program", I did not, in any way, want to suggest someone type out what a person should be doing for each week.

I meant something like this, and I'll use running for the example.

Month 1 -- "Run 3 times per week. 15-min at zone-2. 25min at zone 3 (key workout). 35min at zone-1,2 (LSD).

Month 2 -- add 5 minutes to your running times for all 3 days.

Month 3 -- add 10 minutes to your LSD. Change your pace every 5 minutes on the Key workout, stay at zone-2 for 5 min, and then run at zone 4 for 1 minute. repeat.

Month 4 -- something else.

Month 5 -- provide a link to an article at this site that has an interesting running program for someone that can run 8-minute mile for 4 miles (or whatever).

Again, just throwing out some ideas based on the stuff I was looking for when I had a moment of stupidity and thought "hey, I've ran a lot, and swam some, triathloning sounds fun"

[I don't know that you would necessarily need a sprint and an oly program. Perhaps just write one for oly and at the bottom say "sprint triathletes, cut the training distances/times in half]

Just more ideas.

Hi Gents,

Yes, Friel's book can get a bit overwhelming, but it is indeed golden even for newbies. You don't need to know everything in the book to get started. Here's the short layout:

1. Layout the calendar for the next season, put in your known races.
2. Assess your current fitness and strenghts and weaknesses. You don't have to be already competitive athlete to do this--example: are you muscular and have the ability to power up hills--that's a strength. Do you have lots of endurance (not sport specific)--that's a strength. Are you just emerging from years on the couch (no endurance or strength)--that's a weakness. This affects how the season is planned.
3. Break up the year into about month-long periods.
4. Determine trainining type according to this period
5. Design each week to fit goals of the period.

OK, that's not exactly a specific 'do this today, do that tomorrow' but something long term with that much detail isn't very useful due to individual planning.

Also, keep in mind that this bible only covers one training religion--periodization. There are lots of other methods to planning and even other books/coaches who practice other denominations of periodization. I would say that unless someone is at the elite level, it doesn't matter too much which form of training is followed--as long as one is followed.

TT, if you need help laying out the blocks, send me a mail. I've got a quick spreadsheet for making an annual plan and from that you can break down each period into individual workouts.

"I would say that unless someone is at the elite level, it doesn't matter too much which form of training is followed--as long as one is followed."

I agree with that completely.

When I first started this deal trainingbible.com had a thing where you could sign up for a 7-day trial, and I did that and was able to get an annual training plan set up for me. I also went through, following the book's instructions and was able to set up my own.

But, after saying all that, I found the training plan from Triathlon 101 to be more useful right off the bat.

My point of view was coming from "looking out for the next guy that comes along". I did a ton of research and I don't know that anyone else in my position would do the same (or even be expected to).

Friel's book is very useful to triathletes of all experience levels, I was thinking there had to be a simpler way for those with less experience in athletic training. Again, I have been in compettive sports year-round my entire life and (from strength training) was very familiar with Tudor Bompa and periodization. Someone with less experience might not be familiar with such.

So, I was just thinking that if those with more experience at a website for "newbies" could come up with something simpler, it'd be worth a shot. When I look around the internet, there doesn't seem to be any shortage of 12-week programs that a new person could use. But, there isn't anything that's "6 months" or something setup for a previously active person looking to do triathlons that isn't "written in code" (i.e., E1, AP3, etc).

If there is anything I could do to help, I would be very willing.

i'll mail u to preview what i have in a month or so...probably just a couchpotato to sprint program and some variations as to starting level.  maybe even a couchpotato to olympic as thats where i came from...would value your input.

I have a strength training program on my site www.fit2tri.com. Feel free to print one for your personal use.
Thanks
Rich

As a personal trainer I would just like to add, that the longest the plan the more likely it is to have problems and not be useful at all. Not too people are alike: their background is different, the time they can dedicate to taining, the location where they live with weather and other factors, the improvement abilities are different...
That is way I usually make monthly plans for people and adjust with them as time passes.

Enrico in CO
ACE Certified Personal Trainer
writer in the running section of this website