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How quickly did you ramp up your training when you started?
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| General Discussion | Triathlon Talk » How quickly did you ramp up your training when you started? | Rss Feed  |
 2008-09-21 9:34 PM |
Expert  936    Springfield, MO |  Subject: How quickly did you ramp up your training when you started?I'm asking because I've been fighting injury since a few weeks after my first race in August of 2006. I was over training and developed ITBS. Then when I finally got that under control I started to have issues with my Poplitius, a small and deep muscle in the calf. It would tighten up after a couple of miles on the run and the symptoms were similar to the ITBS knee pain. It was probably no big deal, but I took the conservative approach. Anway, I've seen a sports doc and done lots of stretching, massage therapy and A.R.T. and I think I'm ready, but I feel that I should start over. I would love to finally do a HIM a year from now, but I don't know if I have enough time to gradually increase (5-7% per week with 40% reduction on rest weeks) to that distance. Since I've have had the most problems with running, I'm not running now, but I will start soon by mixing in a few hundred yards of easy running during a brisk walk even though I could probably do at least 2 miles right now with no issues, but I want to play it safe. I can currently ride 20-30 miles with no problems and my long ride for this summer was 45ish. Swimming is a non issue. I can't swim very fast, but I can go and go. I guess I have some direct questions, but I'm also just interested to see how most people get started. Do most come to triathlon with a base of running or cycling under their belt? If not, are they able to ramp up quickly? If so, is that because they smartly follow a plan and don't fall prey to overtraining? Mostly I'm just killing time. It was either a potentially enlightening thread here or a complete waste of time in COJ. Thanks in advance. |
| 2008-09-22 2:29 AM in reply to: #1687326 |
| Subject: RE: How quickly did you ramp up your training when you started? You're describing me. I want to do this so I'll push myself until I damage myself and then wonder what went wrong. If you want to do an HIM, or more than one, next year then grab a couple of the training plans from this site. Do a couch to Sprint, then a Sprint to Olympic bridge, then take a week off and put an Oly to HIM bridge training plan in your training log schedule with the end of that being when your HIM is. For the first year use the beginner's plans. After that look at the intermediate or advanced. That way you don't push yourself too hard and get sidelined because you worked yourself to an injury. Once I started working a plan, all the injuries went away and haven't come back. It's only when I go off on my own that I start working too hard again. |
| 2008-09-22 12:22 PM in reply to: #1687326 |
Elite 5316 Alturas, California | Subject: RE: How quickly did you ramp up your training when you started? I went from couch to HIM (HIM is on Sunday I'll let ya know how it goes) in about 1 year. I followed the plans on the web here and didn't do more than scheduled. Well, I felt the HIM plan did not have the vollume I wanted so I picked a different plan, but follow that one. At times I have to add another day off in the mix because well I just need it. Mental note if you can not alternate feet when walking up stairs you are overtraining 8). I had some shin splints after about 4 months and then started icing my legs after runs longer than 6 miles. Between ice and the marathon stick I have been without shin pain for the past 8 months. If you have a history of injury with running I would think that building to a HIM in one year would be too much. If I were you I would build to a sprint see how it felt, then build to an Oly. I trained for 7 months between my Sprint and my Oly. Take it slow and listen to your body and do whatever icing, stretching, days off you need to take. I have also heard that if you keep your running to 3 days a week you can pretty much get the full benefit from training on building vollume while minimzing overuse injury. (short, medium, long). I have also heard to not do any speed work untill those legs are good and strong, and your vollume is up to like 25+ miles a week. Slow build up > injury. |
| 2008-09-23 6:28 PM in reply to: #1687452 |
Expert 936 Springfield, MO | Subject: RE: How quickly did you ramp up your training when you started? DanielG - 2008-09-22 2:29 AM You're describing me. I want to do this so I'll push myself until I damage myself and then wonder what went wrong. If you want to do an HIM, or more than one, next year then grab a couple of the training plans from this site. Do a couch to Sprint, then a Sprint to Olympic bridge, then take a week off and put an Oly to HIM bridge training plan in your training log schedule with the end of that being when your HIM is. For the first year use the beginner's plans. After that look at the intermediate or advanced. That way you don't push yourself too hard and get sidelined because you worked yourself to an injury. Once I started working a plan, all the injuries went away and haven't come back. It's only when I go off on my own that I start working too hard again. This makes perfect sense, but I have a hard time sticking to a plan. Partly due to my personality, but more so because I'm a business owner and we're in a growth phase which requires more of my time and then you can add in the fact that my wife is also a business owner...and one more thing, we have two active kids. But, I will give it a try. Thanks |
| 2008-09-23 7:04 PM in reply to: #1691744 |
| Subject: RE: How quickly did you ramp up your training when you started? run joe run - 2008-09-23 7:28 PM This makes perfect sense, but I have a hard time sticking to a plan. Ask yourself the question, "How badly do you want it?" No one else can answer that question for you  |
| 2008-09-24 11:31 AM in reply to: #1687326 |
Champion 5312 Calgary | Subject: RE: How quickly did you ramp up your training when you started? For what it is worth, I trained for my first HIM and IRON this year I had no base of anything, except very limited in all three sports. My key was to take it easy, go long but take it easy. I did no interval work whatsoever. I tried to follow the basic outline of the begineer ironman plan here. My logs show I started in January at about 12 hours a week and ended with about 20 hours a week this August (this 20 includes about 2-5 hours of karate and some hiking on some weeks). I was super concerned about ramping things up in August, which I did, especially with my run training. But I took it easy. Everyone says you got to build a base, and I think that is true if you want to be able to really push your workouts and excel at race time. For me, though, as long as I kept it slow and easy I was able to add substantially to the legnth of my workouts without any bad effects. This in turn gave me the confidence and ability to really enjoy my first ironman experience. Good luck. |
| 2008-09-24 1:02 PM in reply to: #1687326 |
Veteran 244 South Carolina | Subject: RE: How quickly did you ramp up your training when you started? I only started running in Feb. 2007. I ran/walked a half mary in April, did several sprint tris in the summer, and did my first HIM in late September. I have a history of knee problems, and I'm 49 years old. I have taken it VERY EASY. Whether or not you can finish that HIM depends on your goals. If, like me, you don't care if you're 395 out of 402, then I'm betting you can do it. It seems, however, like lots of people in this sport have a need to be "competitive" with other folks, and that sometimes keeps them from triing at all. I think training plans are even more helpful for busy people, because you can write the parts down, and then develop and redevelop a strategy for getting them done! Also did the Gulf Coast HIM this year, more sprints, will do SC HIM this weekend again, and then I'm off to IMFL on Nov. 1 . . . |
| 2008-09-24 1:36 PM in reply to: #1693511 |
Cycling Guru 15134 Fulton, MD | Subject: RE: How quickly did you ramp up your training when you started? Started back into fitness after a 5 year layoff with about 1,300 miles on the bike, then signed up for a marathon on zero running fitness. Only made it to the 1/2 before having to drop out. So the next season I trained for a marathon ('05). About 1/2 way throguh my marathon training I figured "I know I can ride 112 miles, and I'm training for a marathon, so if I just learn how to swim well I can do an ironman!" In '05 I ran about 1,200 miles or so, and signed up for my first HIM. Ramped it up with swim and bike training as well as more running and did my first HIM in '06, then sole-focused on running to BQ in a Fall marathon (which I did). I guess you could say I went from recreational cycling to BQ and HIM in 2 years ..... |
| 2008-09-24 2:07 PM in reply to: #1687326 |
Member 381 | Subject: RE: How quickly did you ramp up your training when you started? i started running again in 2006 to lose weight. my knees had trouble right away because i jumped back into running at distances i remembered from my earlier and lighter days. tendonitis kept me from running for a few weeks so I hopped in the swimming pool and built up swimming distances to keep excericising. after my knees were better i resumed running (more gradually this time) and swimming. after four months i was down 50lb, running 5-10miles regularly and swimming a mile or so regularly. a friend asked why i don't get on a bike and train for a half ironman. so i bought an old bike and started riding. in summary, i started excercising in january '06 and did my first tri at BSLT 70.3 end of June '06. So I guess i did couch to HIM in about six months. |
| 2008-09-24 3:30 PM in reply to: #1687326 |
Master 2491 | Subject: RE: How quickly did you ramp up your training when you started? When I got back to regular training after injuries, I added 5 minutes to my runs and rides every couple of weeks. That's for the daily stuff. The long slow ones increase gradually as well. In the summer, I find myself ramping up the bike time faster than 10% a week. |
| 2008-09-24 3:47 PM in reply to: #1687326 |
Expert 784 Computerland | Subject: RE: How quickly did you ramp up your training when you started? I didn't really have a plan my first year of triathlon. I just did what felt comfortable (though still challenging). Eventually longer and longer distances became comfortable for me. This plan took me from super sprint to olympic in just over a year. I didn't try for a half ironman, but I am sure with a good training plan (and most importantly, listening to your body), you can do it! |
| 2008-09-24 6:06 PM in reply to: #1694037 |
Expert 936 Springfield, MO | Subject: RE: How quickly did you ramp up your training when you started? amyro1234 - 2008-09-24 3:47 PM I didn't really have a plan my first year of triathlon. I just did what felt comfortable (though still challenging). Eventually longer and longer distances became comfortable for me. This plan took me from super sprint to olympic in just over a year. I didn't try for a half ironman, but I am sure with a good training plan (and most importantly, listening to your body), you can do it! Good Luck Iron(wo)man! |
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