TEAM RFP (Relentless Forward Progress) CLOSED (Page 18)

Originally posted by ettringite23

Half-marathon in mid-april. After the half-marathon, I hope to maintain some level of base and build my biking for my HIM in July.

Thanks,
Todd

Originally posted by ettringite23

Wow, thanks Scott! I usually always follow the 10% rule, but did not know how to treat volume increase after a recovery week. I will stick to the 10 % rule. Based on your previous posts, I had already instituted one LSD, one speed, one hill, and one recovery per week. I have done similar with the bike, but have only been doing 2 bikes per week. This will increase in the near future.

I have a follow up question. This is more general. While increasing run volume, should a triathlete increase bike volume? If so, by how much? If not, how does one build both run and bike to the required levels? Would this be done by alternating build times between bike and run (i.e. three weeks build run and plateau then three weeks build bike and plateau)? This would seem like a long process, especially with recovery weeks and such.


Thank you very much,

Todd

Originally posted by IceManScott



Great question. Sometimes your race schedule dictates where you put emphasis. Like yours this year and mine last year. Early marathon. I was running and running through the winter. But I was also riding the trainer 3X and swimming 2X and fitting strength in. The key is this: Fit people can tolerate more overload. So triathletes are often building three sports at once. The cautions are;
-Stay within the 10% suggestion on every sport as you build:
- Use a 4 week mesocycle, meaning build three weeks and then lower volume by about half for the fourth week to recover:
- Within each week, never do two hard exercises in a row, such as a hard bike followed by a hard run. Mix them up. Alternate. An exception might be a hard swim followed by a hard bike. But watch this. If you feel overworked too much or the bike workout suffers in quality, change it up and recover more.
- Make easy workouts easy and hard workouts hard. Zone 2, Zone 4 are endurance athlete's friends. I do some Zone 5 stuff VO2 to help raise the lactate threshold but I've been doing this for several seasons. It's god to include pops of short 30 secs., 60 secs, 90 seconds, 2 minutes on the bike and fartleks on the run and speed work in the pool. But don't overdo it. If you run only one moderate speed that is all you'll have - one gear. Exercising the three energy systems in the body is the key to fitness. But do it wisely.
- Don't try to make up missed workouts by doubling up hard workouts on one day.
- Never skip rest days. One a week at least. If you need an extra, take it. Overtraining leads to depression, burnout and injury. Remember, this is supposed to be fun! None of us get rich from this. It's about fitness and enjoying an active lifestyle.
- And most of all, pay attention to warm-ups, cool downs, stretching, rolling and other injury prevention.

Hope that helps. Good luck. You're doing great, it sounds like.

Originally posted by ettringite23

Iceman, you are da bomb! Thanks again for your expertise. I will make sure that I stay with the 10 % rule in each sport; though, I may likely break that with swimming. I am going to have to be creative to space out hard bike and run workouts.

thanks again,

Todd

Originally posted by mtrunner6

Happy Monday Team!

Hope everyone had a lovely weekend of training and just living in general. Final Totals for week 5; Swim:9700yds,Bike:7hr 50min, Run:3hr 20min. I felt strong for most of the workouts, although struggled a bit at the end of the long swim and was SUPER lazy about pacing for my long run, I know I can push myself harder I just get into this mindset of "it's okay to stay comfortable...." I'm still working out bike nutrition as I get into the longer rides (had a 3hr 45 min ride on Saturday), thus far I've been sticking with shot blocks, but the sugar doesn't sit right, any thoughts? Alright everybody have a great week, spring will come eventually (fingers crossed)!


Helen

Originally posted by gdelamora

Hello,

I'm finally getting focused on my core. I've had two workouts so far and I could really feel the soreness today. The challenge will be to keep the workouts up. So far for today I still have left a fast short run then masters swim in the evening.

Have a great day!

Originally posted by mtrunner6

I have to share this with people who will get it. My boyfriend asked if a gift card for a pedicure would be a good birthday present for me, I said "Not really, my foot calluses are pretty well formed to my cycling shoes and I don't want to mess with that." What has become of my life... Oh triathlon.

Have a great day all!

Helen

Originally posted by ettringite23

http://www.youtube.com/watch?v=h_gIdYUfdT0&feature=youtu.be

Originally posted by mtrunner6

I have to share this with people who will get it. My boyfriend asked if a gift card for a pedicure would be a good birthday present for me, I said "Not really, my foot calluses are pretty well formed to my cycling shoes and I don't want to mess with that." What has become of my life... Oh triathlon.

Have a great day all!

Helen