Having a go at it in one month

Nuthin here but go! and a question about how you do all your training in so few days a week?? I have to get out there almost every day!

I find that I just need some time off here and there. If I train 6 or 7 days a week, I'm totally exhausted. It probably has something to do with my nutrition, which leave much to be desired.

Another question too: does running in the heat and humidity of the afternoon cause much of an effect on your times? I mean, I've been running an hour plus on a my 11.2 km course when I was running 55 or so mins about 2 weeks previous. It has gotten hotter here.

Really, I'm just kinda freaking out about what I should be doing and how I should be feeling at this point in time before my first tri.

I run better in cooler and drying weather, most people do. So if you push it in heat you will probably be faster if your race morning is cool. Also if you competing against people like me who run better in cool weather and it's hot and sticky out you will slay me. (not that you would not anyway cause I am slow)

Edited by nliedel 2005-08-06 7:54 PM

......tips to help you improve quicker

schedule a rest week every 2 or 3 weeks.....this will ensure you recover and get the benefits of all the training....your training should look similar to...

week1=8hr
week2=9hr
week3=10hr
week4=6hr
week5=9hr
week6=10hr
week7=11hr
week8=7hr

Now on to your last month.....plan on cutting down the volume over the last three weeks or as they call it a taper....it sounds counterintuative but it works and come race day you will fly in comparison to what you expect of yourself.

if your current training consists of 140 miles a week on the bike 20 miles running and 6000m swimming reduce it by about 20-25% per week in the final 2 weeks

BUT.....remember to up the intensity in the shorter workouts and to include a few brick sessions to remind your legs how to run after they have been spinning circles for 3+ hours.

the volume of my last 3 weeks would be like this

week 3 from race (biggest volume week) swim 6000meters bike 140mile run 20mile
week 2 from race (reduce by 25%) swim 4500meters bike 90mile run 15mile
week 1 from race (reduce by 25%) swim 2700meters bike 70mile run 11 mile

this is an example of course....your milage may vary (I always wanted to say that)

remeber to eat the same in your last week as you do in a heavy training week and to include extra salt in your diet and adequate liquid intake....try to reduce fiber intake (avoid any alcohol too)

go race !