Looking for training help

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2008-10-21 2:09 PM

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Subject: Looking for training help

The race I primarily focus on is a sprint race in September.  I am also doing a 1/2 marathon in April and a HIM in May but they are really just for fun.  Not concerned about where I finish.

My plan for the sprint is just build endurance over the next 3 months.  My goal is to be able to bike 3 hours, run 90 miinutes and swim 60 minutes.  I think I can get there in 3 months.  Right now I can bike 3.5 hours on very hilly courses.  I can run 65 minutes so have some work to do there.  I can swim for about 30 minutes but worked on this very little.

Basically I plan on two 4-5 mile runs a week plus a long run on Sundays.  Right now I am at 8 miles.  Then I plan on swimming two times a week for 30 minutes and get to 60 minutes for a long swim once a week.

Once I have my endurance under my belt then I was going to start working on speed, force, etc.  While building endurance I also plan on working on form.

I have several books including the triathlon training bible.  I have read it.  It is somewhat confusing but it seems to say to build endurance first and then start the layers of the pyramid. 

Like to hear comments.

2008-10-21 2:25 PM
in reply to: #1757130

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Subject: RE: Looking for training help
Add another run day.
2008-10-21 2:42 PM
in reply to: #1757130

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Subject: RE: Looking for training help
Friel's book is good.

The base building portion of a training plan is intended to build up endurance as you mentioned. It is the first phase of "macro" training cycle (which is typically a season or year). Between now and next september you have plenty of time to develop a training plan that will focus on your "A" race (the sprint), and incorporate all the phases of training.

Right now you should focus on building volume. I would suggest reading Friel's book again in particular the chapters on planning your training schedule. I don't have the book in front of me, so I can't tell you which chapters. Your initial perception is correct. You are building a pyramid where most of your total volume is in endurance base building and the lower volume higher intensity stuff comes later in training.

You can succesfully train for your races without the "training bible" by just downloading a training plan and modifying it to accomodate your other events. If the book overwhelms you or turns you off, then don't bother with it. Personally, I like it.

I think it will be easier to provide input if you have specific questions. It does seem that you should try to keep increasing your run volume for now.
2008-10-21 3:00 PM
in reply to: #1757130

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Subject: RE: Looking for training help

I have knee problems so I have to be very careful in increasing volume.  I can really only go up 1.5 miles a month.  Last time I trained for a marathon I increased miles way too fast.

Thanks for the input.  Maybe a another run day but short, say 3 miles, would help.  Without pushing my knee too far.

I forgot the bike portion.  I will try to bike four times a week.  I like cycling the best.  Three 45 - 60 min rides.  Then one 3+ hour ride on the week-ends.

I am now trying to get my training log up to date.  Wow a lot of detail is there.

 

2008-10-21 3:08 PM
in reply to: #1757280

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Subject: RE: Looking for training help

Don't push the mileage.  Push the frequency.  Most triathletes end up injured from running because they run too infrequently for the volume they are trying to achieve.

Don't just swim for 30min.  Do sets, etc.  There's no reason to just swim easy all the time if you're swimming that little.  If you can last 30min now, there's no reason why you shouldn't be swimming for a total of an hour within a couple weeks.

If biking is already your strong suit, drop a bike and add another run or swim.

2008-10-21 3:28 PM
in reply to: #1757130

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New Haven, CT
Subject: RE: Looking for training help

You have nothing in your logs so it is hard to give advice.  My first question is: is this your first season or are you an experienced endurance athlete? 



2008-10-22 9:41 AM
in reply to: #1757357

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Subject: RE: Looking for training help
I am going to start using the logs.  I was surprised how much detail is there.  According to the map route I climbed over 4400 feet in my bike ride on Saturday.  I felt it was hilly but had no idea.
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