Triatheletes don't run enough (Page 2)

I've found that a run-focused cycle early in the season builds a solid foundation that enables me to have a successful and more-balanced "in season."  Targeting a March/April half-marathon with a 12-16 week solid run-focused training cycle gives me a "base."  Then, as I go into April, I put running on maintenence mode with only 3-4 days per week of running.  This helps me "handle" the required ramp up of long runs for half-iron training in stride.

I also use Nov-Dec as swim-focus (while recovering from a fall marathon).

wgraves7582 - 2008-10-23 9:51 AM

amiine - 2008-10-23 8:59 AM

bryancd - 2008-10-22 9:03 PM I got news for all you runner cats, get off the bike too far back and your screwed.

it is not about running more and ignoring the other two sports. It is about adding more runs to your training.

Jorge,

Not trying to get free coaching here but what is a general workout schedule you put together (i.e. days of running, cycling, swimming, weights (if any)

Just curious to see how you balance the schedule so they are equally hit.

Thanks.

I'm not a coach, but I'm not sure you need to equally hit all 3 sports, especially in the off season. I'm a much faster runner than I am cyclist or swimmer, so I try to do more biking then running during the year. (I sort of neglect swimming, I admit it.) 

I generally agree with your runner friend. 

Especially when 2 of people's 3 runs are a long one and a "speed" one, i.e. 2 "hard" runs, on a relatively light base.

Then they go from running 15-20mpw during the season and do a marathon in the off-season where they try to jump to 30-40mpw for 3 months.  Numbers made up, but this is not uncommon from what I see.

The result is often an overuse injury resulting in downtime, which means even less consistency.  And that's the main key to better running (or swimming or biking):  consistency.

To be honest that’s a bit of a tough question; the training frequency and total load (duration/volume + intensity) will depends on the athlete’s specific needs and where we are on the annual training plan (ATP).

But in general, I’ll make my athletes work more on their limiters (usually what they dislike more ) and less on their strengths through the general phase. As we get close to the main event we switch and focus on specific training and we get to train more of course. A strong rider and poor runner I will have him/her run much more (i.e. 6-7x week) and just do a few short intense cycling sessions (2-3x week) early in the season. As the ATP progresses we’ll then switch to specific training and I’ll have him/her run a bit less (i.e. 4-5x week) and ride more (3-4 x week)

For a strong runner will do the opposite, we’ll have him/her run less (3-4x week) and have him work on cycling power riding more (4-5x week) and as the ATP progresses we’ll balance that out having him run a bit more (4-5x week) and ride less (3-4x week). Most triathletes need to swim a lot more always!

I only include weight training IF: the athlete requests it, there are specific muscles imbalances that need to be addressed, if the athlete can’t do all 3 sports (i.e. an athlete don’t have access to a pool) or he/she is nursing an injury. Otherwise we focus on running, biking and swim lots.

But, an example of a very general weekly frequency during the specific phase (the last 6-8 weeks leading to the main event) could look something like this:
·  Beginner (new to sport, low fitness level): 3-4x swim and run + 3x bike
·  Intermediated (a few seasons training experience and decent fitness): 4-5x swim and run + 4x bike
·  Advanced (over 3-4 years of training experience, solid fitness level): 5-6 x swim, 6-7 x run, 4-5x bike.

In the end as JK posted, the most important part of training is consistency. There are no magic sessions or magic training approaches; usually the AG who wins or goes faster is the one who trains the most

Define your needs (limiters), goals, and through the general phase (aka as base phase) focus on your limiters more and just maintain some of your fitness on your strengths.

Those numbers are not made up... they mirror exactly what I'm going through right now . 

When I was just running for 2 years straight, 30+ miles a week, I can honestly say I don't recall one single injury.  This year, my first year of triathlon, I ran a lot less ...and now with the tri season over, I just recently started focusing on my running - training for Philly.  And only after one 30+ mile week my right knee is killing me.  I never had this problem when I was just running.  So perhaps there is much truth in that statement.   

For triathletes, it's more important to learn to run off the bike. If you're doing that three times a week, I'd say you might throw in one other long run or track workout. So much depends on what distance race you are training for.

Matt Cazalas
Technical Writer

Network Cables

There's not much to "learn" about running off the bike.  Do a couple bricks and a few races and you'll have learned all you need.  Other than that, there's no real "need" to run off the bike in training (though it is more time efficient for many of us).

What do you mean?

In the tri context, isnt a 60-90 min spin a better aerobic workout vs a 20-30 min recovery run and therefore more beneficial?  Not for developing a better run per se, but in the overall building of a better all arounder vs a solid runner.  Maybe I dont know what I am trying to say either as I am feeling its PM caffeine time.

I guess my question is, if you have time to do a 60-90 minute session on the bike, why is that better than a 60-90 minute run session.

Yeah, 60-90 minutes on the bike is better than 20-30 running.  But that's not really a fair comparison.

A 60-90 min spin is better for cycling and 20-30 min run is better for running. There is little specific fitness transfer from one to another. Each sport can complement the other but it can't substitute it.

I am not sure just how much benefit exists.  Obviously, it's necessary when talking triathlon, but I'm not sure how much benefit you gain as a runner from doing other things.

To me, as someone who just runs, I have found that any time I could spend doing another activity, such as swimming or biking, I see more gains by spending it running.  But, like I said, I'm only focused on one sport, so the decision is pretty easy to me.

I know people who maintained a base fitness level while doing other things, but they were injured and couldn't run.  In that case, I think it helps.