General Discussion Triathlon Talk » Run Focused Winter Tri Training? Rss Feed  
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2008-09-22 11:06 PM

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Subject: Run Focused Winter Tri Training?
I am looking to really work on my running for the months of October thru December, but I don't want to lose fitness for the swim and bike. Does anyone know of any Run focused off season training plans?

Should I just run 4 days a week and swim and bike 2 days a week? I am looking to build my base to get ready to train for a Half Marathon and then a Half Ironman.


2008-09-23 1:01 AM
in reply to: #1689817

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Expert
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Subject: RE: Run Focused Winter Tri Training?
That plan sounds fine to me.
2008-09-23 3:35 PM
in reply to: #1689817

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Subject: RE: Run Focused Winter Tri Training?
Take a look at the BT "Winter Maintenance - Run Focus" plan, it might be just what you're looking for 
2008-09-24 10:56 AM
in reply to: #1689817

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Subject: RE: Run Focused Winter Tri Training?
I'll be starting a Half IM plan in February so next week I am starting the run focused oly plan in preparation for that. There are a couple weeks between the two, but I figure I will use those around thanksgiving and Christmas.
2008-09-24 11:07 AM
in reply to: #1693125

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Subject: RE: Run Focused Winter Tri Training?

Either pick a 1/2 marathon race to do in January and find a plan that is focused towards that, or just follow a 1/2 marathon or marathon training plan over the winter (assuming you are physically able to ramp up your mileage accordingly).  Don't worry about your bike fitness.  Get on the trainer once or twice a week and spin.  Your running fitness will more than make up the lack of time on the bike.  And then get in the pool one or two times a week to help recover from the running and maintain your form.

2 - 3 quality sessions a week in the swim/bike will easily maintain your fitness and form in those two, then you can do 4 or 5 runs a week with a mixutre of paces and workouts.

2008-09-24 5:17 PM
in reply to: #1693151

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Subject: RE: Run Focused Winter Tri Training?
Daremo - 2008-09-24 9:07 AM

Don't worry about your bike fitness.  Get on the trainer once or twice a week and spin.  Your running fitness will more than make up the lack of time on the bike.



Daremo, you've made statements like this before, and I don't think I agree with you. My run splits in triathlons are always in the top 5-10, but my FTP on the bike is only 228 W. According to power tests in Coggan's book, I'm weaker than an untrained woman. I have been running for a decade and biking for about 4 years, and if running fitness transferred at all onto the bike I could ride a lot faster. What's your basis for saying running will make up for biking?


2008-09-24 5:55 PM
in reply to: #1694290

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Subject: RE: Run Focused Winter Tri Training?

What I'm saying is that you will not LOSE your cycling fitness and ability by supplementing most of it with running.  Especially in this case where the OP wants to do a run focus.  As I said, a few short quality sessions on the bike over that period will be more than enough to maintain.

The OP did not say that he was looking to boost his bike abilities while having a run focus, only that he wants to maintain.

As for my specific opinion as to overall run fitness translating over to cycling?  I've always subscribed to the "run helps bike, bike doesn't help run" which is counter to what most people say.  I go with that almost purely by personal experience over the years.  All you have to do is look at my bike splits and the amount I train between the two to see that.  By far the majority of my work is on the run and even with less than 400 miles (by race day) in my legs on the bike I still put up a top 2% bike split for the Columbia Tri course.  I put up some huge numbers in my bike splits (comparatively) when you look at the ratio of mileage and time training compared to others.  But I often have a lot more running in my legs than them.



Edited by Daremo 2008-09-24 5:56 PM
2008-09-25 8:31 AM
in reply to: #1689817

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Subject: RE: Run Focused Winter Tri Training?
Ok...Ok...small change in plans and am wondering if the Winter Maintenance run focused plan is the right choice. I have decided to train for a half ironman starting my plan Nov 17th which will take 20 weeks then race in April.

Having 8 weeks between now and the start of that training plan....is the 8 week - run focused winter maintenance plan a good choice? Is that plan going to keep my swim and bike fitness before starting my half ironman training? Would anyone recommend differently?
2008-09-25 9:33 AM
in reply to: #1694354

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Subject: RE: Run Focused Winter Tri Training?
Daremo - 2008-09-24 5:55 PM

What I'm saying is that you will not LOSE your cycling fitness and ability by supplementing most of it with running. Especially in this case where the OP wants to do a run focus. As I said, a few short quality sessions on the bike over that period will be more than enough to maintain.

The OP did not say that he was looking to boost his bike abilities while having a run focus, only that he wants to maintain.

As for my specific opinion as to overall run fitness translating over to cycling? I've always subscribed to the "run helps bike, bike doesn't help run" which is counter to what most people say. I go with that almost purely by personal experience over the years. All you have to do is look at my bike splits and the amount I train between the two to see that. By far the majority of my work is on the run and even with less than 400 miles (by race day) in my legs on the bike I still put up a top 2% bike split for the Columbia Tri course. I put up some huge numbers in my bike splits (comparatively) when you look at the ratio of mileage and time training compared to others. But I often have a lot more running in my legs than them.



I think that might have something to do with your years of bike racing. In my experience, and mine is different then yours but we're both long time cyclists, I need very little time on the bike to still be able to put up decent numbers (I'm not fast but have no problem with distance). Leading up to my daughter being born, I didn't get on my bike for 10 months, but I ran 4-5 times a week. It didn't help at all. I was pretty far out of shape the first ride back, but it only took a couple rides before muscle memory took over. I don't think it was the running, I think it was the fact that I'd been riding on average 4 days a week for the previous 15 years.
2008-09-25 10:15 AM
in reply to: #1689817

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Subject: RE: Run Focused Winter Tri Training?

I started my endurance journey with running as a Jr. in high school, and continued with that from '88 - '92 when I got out of the military.  Then I got into purely cycling.

Sometimes I would try to go out and run during my cycling training and it was absolutely brutal!  I had nothing when I ran.  And at the time I was a Cat. 3 roadie.

But now I am running proportionately a lot more and can get one a bike and put up top 5% bike splits without batting an eyelash, even with minimal bike training.  Base can only get me so far, and since there are no other varibles than increased running, I've got no other probable cause (in my opinion) for those splits.

2008-09-25 11:57 AM
in reply to: #1689817

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Subject: RE: Run Focused Winter Tri Training?
Winter is my marathon training period...I add a run and drop a ride (and up my long run distance) and had no issues with lost tri fitness last winter.


2008-09-25 3:55 PM
in reply to: #1694354

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Subject: RE: Run Focused Winter Tri Training?
Daremo - 2008-09-24 6:55 PM

I've always subscribed to the "run helps bike, bike doesn't help run" which is counter to what most people say.  I go with that almost purely by personal experience over the years. 

n=2

I spend my winters run focused too, and while my numbers are no where near yours, I have noticed no real loss in overall bike fitness.  It does take me a week or so to ease back into it, but I pretty much pick up where I left off.

2008-09-25 4:23 PM
in reply to: #1695311

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Subject: RE: Run Focused Winter Tri Training?

boneyBP - 2008-09-25 9:31 AM Ok...Ok...small change in plans and am wondering if the Winter Maintenance run focused plan is the right choice. I have decided to train for a half ironman starting my plan Nov 17th which will take 20 weeks then race in April. Having 8 weeks between now and the start of that training plan....is the 8 week - run focused winter maintenance plan a good choice? Is that plan going to keep my swim and bike fitness before starting my half ironman training? Would anyone recommend differently?

I did the winter maintenance - bike focus last winter before starting an IM plan in the early spring and there was plenty of swimming and running.  If my memory is correct, these plans run in the 8 - 11 hours per week with most weeks having at least 2 sessions and sometimes 3 of the other 2 sports. 

The only thing I may suggest is actually starting in the 2nd week of the 8 week plan, assuming you are at that level of fitness, and give yourself some recovery between plans.  More for the mental aspect as the 8 week focused plans are pretty intensive.



Edited by kenj 2008-09-25 4:23 PM
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