General Discussion Triathlon Talk » Am I overtraining for sprint tri's? Rss Feed  
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2010-08-12 10:11 AM

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Subject: Am I overtraining for sprint tri's?
I would like to get some input on this subject from you all.  I like to do sprint tri's and have done the occasional olympic.  I did nothing but lift weights for 10 years, and then in 2006 started to dip the toes into doing triathlons and 1/2 marathons (my wife was doing full marathons at the time). 

5 years (and 2 kids) later I have been doing on average 4 sprints a year and training pretty much year round (gotta love Phoenix weather!).  My goal back in 2006 was to get healthier as I had slightly high cholersterol and try to lose some weight.   Since then I have gone from 190 lbs down to my current weight of 170 lbs, and my bodyfat is down from 16% to 10% (I am still trying to get down to 8.5%).  I refuse to give up weight training as that was (and still is) my favorite type of exercise.  I try to incorporate both tri-training and weight training during the week.

I work out M-W-F-S-S.  I take T-Th off as that is my morning to watch the kids while my wife works out during the week.  With kids, we both workout way early in the morning (I usually start at 4:00am so I can be at work early).  My current weekly training looks like this:

Monday's- Total body weight training.
Tuesdays - off
Wednesdays - Tri Train (usually 2-3000 meters in the pool followed by 30 minutes on a spin bike and 30-45 minutes running).
Thursdays - off
Fridays - Weight Training (Chest and Tri's) with some sprint training on the treadmill thrown in.
Saturdays - Weight Training (Back and Bi's) with some sprint training on the treadmill or cardio at the end (i.e. stair stepper).
Sundays - Tri Train (lately I have been doing a 30 mile bike ride followed by a 3 mile run and then 1,000 meters in the pool with my wife).   

I am happy with the reduction in bodyfat but a little put off by my drop in muscle mass.   Then again, running with less weight is easier on my knees (my right knee is crap and I no longer lift heavy weights for the legs....upper body is a different story!) and I do seem to be quicker.

Should I back off on what I do Wednesdays and Sundays? Am I overtraining for sprints?   Am I just worried about nothing?  

Any input would be appreciated.

Thanks

Jason


2010-08-12 10:14 AM
in reply to: #3039468

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Elite
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Subject: RE: Am I overtraining for sprint tri's?
IMO- you're only overtraining if your body tells you you are overtraining, whatever the distance may be. If you're asking can you train less for sprint tri's and still finish the way you want and satisfy your goals? Only you can answer that question.
2010-08-12 10:18 AM
in reply to: #3039468

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Champion
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Subject: RE: Am I overtraining for sprint tri's?
Sounds like you're trying to combine a classic hard-gainer's weight training plan with a medium-load sprint tri training plan.

With your background in weight lifting, you probably already know that the aerobic exercise is going to eat into your muscular gains. It's a trade-off. I don't think you're overtraining (but that's just me) for tri's, but I don't think the weight training is doing you any favors in that realm either. Likewise, if you're wanting to hang onto that lean mass, the tri training isn't doing you any favors...

Do what makes you happiest, I say.
2010-08-12 10:18 AM
in reply to: #3039468

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Champion
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Subject: RE: Am I overtraining for sprint tri's?

Double-post...



Edited by briderdt 2010-08-12 10:19 AM
2010-08-12 10:35 AM
in reply to: #3039468

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Subject: RE: Am I overtraining for sprint tri's?
Agree with the post above about somewhat conflicting goals.  You definitely have the 2 rest days there which should be enough recovery time.  If you're overtraining for sprints, then I'm in trouble...

My typical schedule:

Sun - 50 mile bike ride and if I feel good, a 3 mile run bricked
Mon - easy long run (currently 8 miles) in am, some weights (bench press,flys,dips, core/abs) then swim workout in evening
Tue - 35 mile hard bike ride + 2-4 mile brick run (depends on how I feel after the ride)
Wed - pseudo rest day - swim workout in evening
Thu - 35 mile bike ride + 2-4 mile brick run
Fri - easy 4 mile run if I feel decent, otherwise, some weights (pull-ups, core) and stretching, then swim workout
Sat - 60+ mile bike ride

I've only done 2 sprint tris and I'm new to the 3 sports as of Feb this year.  I have 3 more tris planned this year (2 more sprints and my first Oly in Oct) and then I'll try to do a few running races in the fall/winter.  I know that I spend too much time cycling but I enjoy it the most so why not?  When the winter comes, I'll drop down the cycling and focus more on swimming and running for next year so I can improve my base/technique.

Bottomline - if you feel ok, then you're not overtraining....but if you're body is telling you otherwise, I'd back off for an extra day.
2010-08-12 11:21 AM
in reply to: #3039468

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Subject: RE: Am I overtraining for sprint tri's?
OP I think you know that getting to 8.5 while holding onto muscle mass isn't a diet or cardio plan that is conducive to tri performance.  Most people with bodybuilder muscles go very low intensity cardio like walking on a inclined treadmill.  I think Dante preaches this too.  If you want to perform well in tris and keep your strength I think you will have to carry a little more bf than you want to. 


2010-08-12 11:35 AM
in reply to: #3039468

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Subject: RE: Am I overtraining for sprint tri's?
Removed all weight training to focus on triathlon volume



Wednesdays - Tri Train (usually 2-3000 meters in the pool followed by 30 minutes on a spin bike and 30-45 minutes running).

Fridays - sprint training on the treadmill thrown in.

Saturdays - sprint training on the treadmill or cardio at the end (i.e. stair stepper).

Sundays - Tri Train (lately I have been doing a 30 mile bike ride followed by a 3 mile run and then 1,000 meters in the pool with my wife).   



So about
3-4k swimming per week
8-12 miles of running
35-45 miles on the bike

Running seems a bit light, but otherwise volume is appropriate for sprint triathlon.

I have been focused on sprints this year and my volume is

4-5k swimming
18-25 miles running
35-50 miles on the bike

I finish in the top 20% overall

-jason
2010-08-12 12:06 PM
in reply to: #3039468

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Subject: RE: Am I overtraining for sprint tri's?
do you feel generally tired, lethargic, with no energy, moody and like you are dragging your feet for activities such as work, family, etc?
2010-08-12 12:24 PM
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Subject: RE: Am I overtraining for sprint tri's?
JorgeM - 2010-08-12 10:06 AM do you feel generally tired, lethargic, with no energy, moody and like you are dragging your feet for activities such as work, family, etc?


I am moody at night sometimes after work and tired on sundays after my training session.   Other than that I generally feel pretty good.
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