Training plan longer than 20 weeks?
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![]() | ![]() Don't know if this is the right place to ask, but I am looking for a trianing plan that lasts longer than 20 weeks... I'm thinking about conquering an Olympic Distance next summer but want to start training now. Any suggestions? In the past, a structured plan works best for me. I've used a Sprint plan from this site and loved it. I guess I'm too lazy to make up my own! Thanks |
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Champion ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Give me the date of your Oly and I can give you some options of stringing some plans together. Do you remember which sprint plan you used? |
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![]() | ![]() OH. Now I have to commit to a date! ![]() I used a run-focused 16-week plan last time. But I'd like to do a balanced one this time. My strength is swimming and I found out I completely suck at the bike. So I'm thinking a balanced one would be good for me. You are lightning fast! THANK YOU!! |
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Champion ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() I don't know if it's snowy or cold in 'doo-dah' ![]() |
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![]() | ![]() Yes it's both snowy and cold here in Kansas (doo dah). I am planning on getting an indoor trainer though. At the very least, my gym has some of them in their spinning classroom I can use. Yeah my biking skills are the worst - perhaps I should focus on that (she says reluctantly)... |
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Champion ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() I'm thinking the best approach would be starting with a sprint plan now since it's been awhile since you have been doing any trisports - you have been doing a little running the last two months correct? Then we would either repeat the last few months of the sprint plan to transition right into your final oly plan for your first oly race...or maybe a few other options. That's what I'm leaning towards. Question, when you say 'balance' do you mean do each sport 2 OR 3 times/week? Also, when is your optimal days to run, bike, swim and off days? With those answers I will see if I can come up with a good plan for the off season leading to your oly race using a blend of the existing minutes plans. |
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![]() | ![]() Yes I've only been running a small amount - trying to keep cardio up with aerobics and eliptical otherwise. By balanced I meant equal time/days between the 3 sports... but now I'm thinking I may want to focus on the bike since it's my worst. The only request schedule-wise is that I need Tuesday's off. Other than that I can do anything on any other days of the week. Thanks again. |
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Champion ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() One more thing, I'm using this new custom plan creator I'm beta testing. Do you have your current swim pace in minutes per 100meters? And also your run and bike pace...if not I can guess. |
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![]() | ![]() Averages from the two races I did - they seem to be pretty much in line: Swim: 2:15/100 Bike: 13 MPH ![]() Run: 11 min/mile |
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Champion ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Try this. It's based on YOUR current pace and assumes it will not change...but I'm sure it will improve as you progress. This is very similar to the other 'minutes-only' plan as far as short, medium and long workouts plus rest weeks. For your Olympic race, and with your current pace your max volumes are based on some 'overdistance' training too...more so for confidence though. I try to have the 'short' workouts as recovery workouts after the bike and run 'long' workouts. This is a 3x per sport per week balanced plan. If you want/need to drop a workout, drop the short workouts. I would say you need a 'minimum' of 2 swim, 2 run and 2 bikes per week to at least have a decent performance-don't expect to shatter any records though. Those 3rd workouts will really help a lot. (I've even done an Oly on only one bike per week - it will get you by...slowly though..I wouldn't recommend that for the swim or run though) OF course since you're still building volume, all workouts should be done easy-breezy. You can start to work on speed-stuff after your oly is done and you are doing the oly volume consistently. *For weeks 1&2, since you only have been running here-and-there, I would axe the 'short' workouts so you don't startup doing too much. When you are comfortable, add a 3rd workout in week 3 for a sport, then add another one in week 4, then by week 5, you can do all 3 workouts per sport. I'm sure you know that I'm not a coach, but this plan is simple and conservative enough so that you should have no problems. Restrictions and Terms of Use
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![]() | ![]() THANK YOU! Sweet. This is awseome. |
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Expert ![]() ![]() ![]() ![]() ![]() | ![]() Ron - 2006-10-26 1:21 PM One more thing, I'm using this new custom plan creator I'm beta testing. Ron, would this be available to regular users of BT or is it already?
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Champion ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() If you keep it on the down-low, I'll do one up for you too - for the sake of testing as it's not programmed for BT yet. Just list me:
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Pro ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Ron - 2006-11-14 10:04 AM If you keep it on the down-low, I'll do one up for you too - for the sake of testing as it's not programmed for BT yet. Just list me:
This will be so cool! If you still need to iron some things out, could you please see what the following would output for at least up to the April 15th event:
Thanks much Ron, Don
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Champion ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Great, working on sranney's and will check out yours soon...will let you know if any questions. |
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Champion ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Ok sranney, First, here is the info you gave me: 1. April 28 - "B" race - 500yd/12.5/3.1 For Week 8, your sprint race, I didn't modify it but you will want to eliminate your long Saturday Ride/Sunday Run as you will be racing on Saturday. YOU MAY have to 'rest' on week nine depending on how you feel after the race as Week 8 would have been your 'default' rest week. *AND, in my unprofessional opinion, don't do the Oly - that could interfere with the 'peak' week of your 1/IM...I would like to see an Oly at least 6 weeks before a 1/2 - especially if it's your first. And since you did do a Marathon and are at the 2hour+ volume, that run part of the plan could be changed to keep your current volumes - not sure what the goal is for that... Remember, I am not a coach, these plans are following in the spirit of the 'minutes-only' plans and have not been tested past the Oly length. Restrictions and Terms of Use
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Champion ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() |
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Champion ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Ok...it looks good now...I just had your swim days messed up. |
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Expert ![]() ![]() ![]() ![]() ![]() | ![]() Dig it! Thanks Ron. I appreciate your hard work on this and the whole site!
I had considered knocking off the oly two weeks before hand and trying to find one earlier, and other folks had told me the same thing. |
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Champion ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() DRM, will get to your plan this weekend. You have a lot of races so this will be a good exercise. |
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Champion ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() DRM, here it is per your specs above: Some notes: *Unlike the other 'minutes' only plans that build to new volume for a 'first' race, this plan is based off of a 'maintenance' algorithm since you have JUST come off of a HIM and I'm sure, you want to keep the volume. **'Total Volume' weekly hours do not account for you races. I DID manually go in and tweak your race-week numbers. You MAY want to give yourself another week or two of relaxing before hitting the plan since you are coming off of the HIM...not sure how you are feeling. You did mention in your logs some lingering soreness and some back issues. Regardless, you can probably jump into the plan anytime in December, but make sure you have rested enough...you want to be chomping-at-the-bit, FULLY rested and ready to go from a decrease in training. This is a 3x per sport per week plan. Remember, I am not a coach, these plans are following in the spirit of the 'minutes-only' plans and have not been tested past the Oly length. Restrictions and Terms of Use
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Pro ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Ron, thanks for your time on this, greatly appreciated, I like being able to see the weekly progression in the training time for the year. I did notice one anomaly, there is no week listed for May 21st. I just added a duplicate of the April 23rd week for it in Excel. |
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New user ![]() ![]() | ![]() Got any ideas for a training plan for IM CDA on June 24, 2007? I did this year's w/a 20 week plan but didn't follow too carefully. Also doing Wildflower May 5th (the 1/2 iron). . . .. i want to break 13 hours!! |
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Champion ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() These plans would be 'minutes only' with about the same type of setup as the other free sprint/oly plans but slightly different for long sessions. I'm not going to promise you breaking 13 hours, but if you would like me to setup something around your races and current paces, I can. Just give me your:
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New user ![]() ![]() | ![]() awesome! so far we are doing Master's swim on Tuesday, Thursday, and Saturday. the long run follows the Saturday swim and the long bike is done on Sunday. (i realize it's backwards). spin class is on Monday night right now and Tuesday is used for speedwork on the treadmill. my main priority is to keep the long run on Saturday and long bike on Sunday. we would normally do a short transition run after the long ride anyway. as for pace, our long runs have been about 8:30-9 minute miles. swim is about 1:50/100M, and i haven't been on my tri bike since season. my CDA pace was 17.5 mph. my problem is that a lot of the plans out there are too detailed. but i like the way that you set up the other one above. let me know if you need more info, i look forward to seeing the plan!! ![]() |
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