Limited training time - Need answers

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2011-05-13 8:09 AM

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Subject: Limited training time - Need answers

I've made several half-hearted attempts to get back into triathlons for the first time in nearly 20 years.  My problem is that I'm now in my late 40s and have four kids with their own hectic sporting schedules.  I think I can fit 6-8 hours/wk of training.  I'd like to train for a 70.3 in August 2012.  Any suggestions on how to structure a training plan that will allow me to successfully complete that event.

I've been thinking something along the lines of:

Monday - Swim Intervals  1 hour

Tuesday - Off

Wednesday - Bike/Run Brick  1 hour to 1.5 hours

Thursday - Swim Drills 1 hour

Friday - Run Long 1 hour to 1.5 hours

Saturday - Bike Long 3 to 4 hours

Sunday - Off

I've decided not to include any weight training even though I've read a few articles stating that it was beneficial for older athletes.  I plan to add some "big-gear" sets as part of the Bike/Run brick to build leg strength.

Any and all constructive ideas welcome.

Thanks.

2011-05-13 10:45 AM
in reply to: #3496996

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Expert
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Subject: RE: Limited training time - Need answers
Tough question and the answer is train when you can.  I don't think 6-8 hours a week is enough time for a 70.3, or it wouldn't be enough for me.  I get you though, today I'd like to get in a bike ride, but I may have to just pull a session on the rollers when everyone goes to bed.  Train when you can and keep your priorities straight. 
2011-05-13 11:30 AM
in reply to: #3496996

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Champion
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Subject: RE: Limited training time - Need answers

Welome!

IMO, 6-8 hours per week is pushing it for 70.3.  People have done it, but it wouldn't be my preference.

What jumps out more than anything else is that you are doing one (presumably fairly short) run off the bike, and one 60-90 minute run per week.  That is a recipe for disaster for a lot of people.  You'd be better off trying to increase the number of runs per week, and decreasing the time.

I think it would be a good idea for you to look at some beginner plans for the 70.3 distance and see what they look like.  That would give you a decent idea of what is generally thought to work for beginners (or in your case, re-beginners).

2011-05-13 11:32 AM
in reply to: #3496996

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Subject: RE: Limited training time - Need answers
Wow. That's a tough one.

Trying to get decent weekly frequency in 5 workouts is tough. Any chance of two a days? (lunch?, early a.m.?, evening?)

The reason I ask is that I just don't see enough run frequency. The long runs of 1 - 1.5 hour is fine but you'll need to get more than one other weekly run in to avoid injury and maintain (IMHO).

Also, just give yourself one rest day a week, not two. Don't worry, you'll be fine. So, we'll make that 6 trainging workouts - still not too much.

How about: 1 swim, 2 bikes, 3 runs and forget the bricks (?). Again, if you could swing a couple two-a-days in there it would make it a lot more ideal.

Good luck!

Frank
2011-05-13 12:25 PM
in reply to: #3496996

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Subject: RE: Limited training time - Need answers

Your schedule is pretty close to what Chris Carmichael list out in his book "Time Crunched Trialthlete".  But the schedule is for an advanced competitor at the olympic distance.  You may want to pick up the book as it does describe why his program is not recommended to the 70.3 distance. 

According to the Chirs, a time crunched program will get the athlete to the three hour mark and no more.  You will need more volume training.

 

 

2011-05-13 3:01 PM
in reply to: #3497605

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Subject: RE: Limited training time - Need answers
I've been reading Chris' "Time Crunched Cyclist".  I'll have to check out the triathlon book.

2011-05-13 3:06 PM
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Subject: RE: Limited training time - Need answers

So it seems I'm not including enough running.

What do people think if I included another run on Sunday and may be made the Friday run an hour with the occassional 1.5 hours?

What do people think about the Brick on Tuesday?  Yay or Nay?  I was thinking Bike 45min/Run 15 min and Bike 1 hour/Run 30 min once per month.

 

2011-05-13 6:12 PM
in reply to: #3496996

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Melon Presser
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Subject: RE: Limited training time - Need answers

Welcome to BT and back to triathlon!

You're not doing the 70.3 for another year+ ... and in the meantime, if you can consistently do an average of 7 hours of training a week, you'll be in fine shape for sprints and Olympics. Based on those, you can make better decisions about what you'll need to do, and whether you can do it, for long course.

and looking to 2012 ... things may change, and you may find more time ... but you'll have had a year of good groundwork, and while ave. 7hrs/wk is not ideal or really sufficient (IMO), especially for a first-time/long-time-returnee of HIM, it's doable for participation and to finish.

Finally, I'd strongly recommend reading Don Fink's Be Iron Fit book. While it addresses IM distance, he's got some of the best advice ever on time management for the long-course triathlete, and two of his plans are usable to train for HIMs.

2011-05-13 6:26 PM
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Iron Donkey
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Subject: RE: Limited training time - Need answers

xeon - 2011-05-13 10:45 AM Tough question and the answer is train when you can.  I don't think 6-8 hours a week is enough time for a 70.3, or it wouldn't be enough for me.  I get you though, today I'd like to get in a bike ride, but I may have to just pull a session on the rollers when everyone goes to bed.  Train when you can and keep your priorities straight. 

If you mean "I don't think 6-8 hours a week is enough time for a 70.3 IF YOU ARE GOING TO BE A SERIOUS TRIATHLETE...", then I'd agree.

2011-05-13 8:09 PM
in reply to: #3496996

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Subject: RE: Limited training time - Need answers
An idea is to use a trainer for your bike.  I do that so I can spend more time with the Family.  I set it up in my Fam room and hang out watching tv with them.  This might give you some more time to train.  Good Luck!!
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