Training Guidance

I am 7 weeks out from my first tri.  It's an OLY (1mile / 28 mile / 10k).  I know I should taper down the last couple of weeks and I also have a 5 day vacation which may cause some missed swim and bike training.  I believe I'll be able to treadmill run and maybe some stationary bike during that time.

I am currently able to complete all the distances individually. I'm just slow right now.  1 mile swim will take me about 45 min, bike will take me around 1:45, and run will take me about 1:12.  Keep in mind that up until now, I have been wearing a HRM and keeping my HR down in the 140 - 160 range.  I max at 185.  I have noticed that I have been able to increase my speeds without increasing my HR average so I believe my cardio is definitely improving.  My bike rides have been on rather hilly routes which are very challenging.  For my runs I mix in a lot of treadmill so I don't have to have a lot of pounding from the asphalt or uneven ground.  I notice that I seem to naturally run a little faster outside for some reason.

I have been pretty consitant in keeping my logs up to date for reference.  I originally found a plan somewhere and modified it to increase distances because I thought that my goal was simply to complete an OLY. My goal now is to finish more MOP or better if possible.  I've read a lot of posts about doing intervals in different events, just doing the events more often, and having a purpose for bricks.  My ears are open.  I'm not afraid of hard work either.  If you have any advice, I would greatly appreciate it.

Let me know if I need to add any other information.  I'm 5' 10", 220lbs.  My diet is 40/30/30 P/F/C.  I have not gained or lost any weight in the past 3-4 weeks but I have lost quite a bit of body fat.  I can easily put up 300lbs in the bench and my legs are pretty strong as well so I believe that strength training is the least of my concerns.

Here is an idea of what my training plan has been thus far:

Mon:    Chest / triceps / Abs weight training
Tue:    Swim A.M.  (increasingly longer distances)  -  Run P.M (increasingly longer distances)
Wed:   Bike ride  (typically around 20 mile hilly ride)
Thur:   Swim A.M.  (increasingly longer distances)  -  Run P.M (increasingly longer distances)
Frid:    Back / biceps / Abs
Sat:    Bike ride  (21 - 28 miles)
Sun:   Mix of anything..  Swim and Run this week.  Some weeks I do a mini-tri (maybe 30% of the distances) to get a feel for the transitions.



Edited by Pector55 2009-07-26 6:23 PM