General Discussion Triathlon Talk » Training question... Rss Feed  
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2014-09-09 7:34 PM

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Subject: Training question...
As a slightly older triathelete (53) when I trained for the 1/2 irons I did and for the one and only Marathon I've run (A year ago)
I never felt like I was recovering enough.
IE everything hurt and I felt tired all the time , even after me rest weeks and even during my taper I felt wiped out.
As a personal goal I'd like to train for and do a Full Iron.


If you were going to take a training plan such as the "Be Iron fit plan", or another beginning iron man plan and make it longer,
and make it longer, IE

Take the 7 day plan and make it a 10 day plan with two additional rest days.... how much rest can you add
before the plan would no longer work....

I'm fortunate that I don't have to keep a traditional schedule, IE if the long ride lands on a Wedensday its fine.


2014-09-10 7:40 AM
in reply to: pbreed

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Madison, Wisconsin
Subject: RE: Training question...
Originally posted by pbreed

As a slightly older triathelete (53) when I trained for the 1/2 irons I did and for the one and only Marathon I've run (A year ago)
I never felt like I was recovering enough.
IE everything hurt and I felt tired all the time , even after me rest weeks and even during my taper I felt wiped out.
As a personal goal I'd like to train for and do a Full Iron.


If you were going to take a training plan such as the "Be Iron fit plan", or another beginning iron man plan and make it longer,
and make it longer, IE

Take the 7 day plan and make it a 10 day plan with two additional rest days.... how much rest can you add
before the plan would no longer work....

I'm fortunate that I don't have to keep a traditional schedule, IE if the long ride lands on a Wedensday its fine.



However much rest allows for your body to make adoptions to the stresses you put on the body in training without compromising the length of the program where you cannot get a good build in.

At your age recovery becomes far more important as you recover slower. I would suggest 48-72 hours of rest between your key sessions, or at lest 2 nights of sleep. Adding in more rest days is good but do have a rest day the day before your key sessions, usually people come out a bit flat on the day after rest days.

I know a lot of people advocate the 3 on 1 off method or use a 7-day week for training. Frankly, I don't think that is the best method. At your age I would say to builds of 10-17 days on and 3-5 days off. That is enough time to get in a good chunk of training but not overreach too far and allow for ample recovery time. Within those 10-17 days I would take 1-2 days off, or have very easy light sessions in between your key sessions. Also something I would recommend is a good strength program for the off days. A good program specific to help running, not just benching and squatting. But a program aimed to build strength in the posterior chain, open your hip flexors, and core strength. Doing a strength program will allow you to get more out of your training and train better when you are.
2014-09-11 8:11 AM
in reply to: pbreed

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Subject: RE: Training question...

Hi

I'm not to far behind in the age front, but I've got a few IM's under my belt now.

The way I play it is: during my training for IM -

  • I keep an eye on my RESTING and DELTA heart rate to ensure I'm recovering sufficiently 
  • I often schedule 2 rest days, sometimes on a big week, or on my recovery week
  • I focus on my 4 or 5 key sessions (1S, 2B, 2R) then don't worry if I have to drop other sessions
  • Make sure I eat right to aid recovery
  • regularly see a sports physio to help with recovery
  • in some phases I switch to a 3 week cycle rather than a 4 ... (2 build 1 recovery)
  • Try not to let my fitness slip to far in the off season ... less of a hill to climb

I have considered the 10-day rather than the 7 day cycle ... but I've never implemented it

Good luck it the trainng

2014-09-11 10:48 AM
in reply to: #5048493

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Subject: RE: Training question...
I had a coach do similar to what you suggest with a10 day cycle. It made me feel even more tired. My body like consistent in training with gradual build in training stress. I actually do best to have similar training week to week with gradual build in volumne or intensity depending what part of b my build i am in. I was surprised how constistent training was better for me and less fatigue than with many more rest days. I think the 10 day cycle was more than my body could handle at that time. I was 48 to 50 when consistent training with slow build worked well for me.
2014-09-11 11:24 AM
in reply to: pbreed

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Subject: RE: Training question...

I agree with Kathy.  I think if you were always tired & hurting, the problem isn't with your recovery.  It's with your training load.  Start small and build gradually.  Your age, by itself, should not be a big deterrent to training in that fashion.  You should start training today in such a way that by the time you reach the start of whatever training plan you are using specific to the IM, that the first few weeks will not be overly chalenging.  If they are, it doesn't matter how many rest days you try to put into it.

2014-09-11 1:03 PM
in reply to: JohnnyKay

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Madison, Wisconsin
Subject: RE: Training question...
Originally posted by JohnnyKay

I agree with Kathy.  I think if you were always tired & hurting, the problem isn't with your recovery.  It's with your training load.  Start small and build gradually.  Your age, by itself, should not be a big deterrent to training in that fashion.  You should start training today in such a way that by the time you reach the start of whatever training plan you are using specific to the IM, that the first few weeks will not be overly chalenging.  If they are, it doesn't matter how many rest days you try to put into it.




Train with sustainability built into the program.


2014-09-11 2:00 PM
in reply to: WildWill

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Subject: RE: Training question...
Agree with the above. I prefer to have "big days" separated by rest (rest for me = swimimng and weights, maybe a 4 mile run or something), rather than pushing a plan that takes me to the limit every day. For instance a strong 40 mile bike, 7 mile run one day, followed by a 2000 m swim, 2 mile treadmill and then weight room the next. The swim and weights seem to take off the strain of the "long" sessions. Plus I use an electro stimulator and compression boots if necessary.
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