General Discussion Triathlon Talk » Tri workout plan questions from newbie... Rss Feed  
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2019-02-25 12:21 PM


2

, New Hampshire
Subject: Tri workout plan questions from newbie...
Hey everyone,
I'm signed up for my first triathlon (70.3) this summer and have been training for the past 3 months or so. Previously I've been just doing my own thing: swimming, running and biking, trying to extend my distances and improve my pace.

About 2 weeks ago I started an actual training program from triathlete.com (not sure if I can post a link, but here goes... https://www.triathlete.com/2019/01/training/a-time-efficient-trainin...

So on to my questions...I understand how intervals and fartleks work and the principal behind them, but I understand the format that this plan has. Here is an example of one of the interval workouts...

"Bike Power Intervals: 70 minutes
WU: 10 minutes @ moderate aerobic intensity
MS: 7 x 20-second sprints in a high gear with enough recovery to reach total workout time of 1 hour and 10 minutes (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity"


What is this 7 x 20 second sprints?? I sprint for 20 seconds then rest, and do that 7 times...that's like 2-3 minutes of work over an 1 hr 10 mins. Doesn't make sense.

Do they mean 7 x 20 second sprints with short rest in between, then just repeat for a hour? If so, why even say 7, it's just continuous intervals.


Again, I understand the idea of H.I.I.T, fartleks, intervals, etc... I just don't understand the times that they are prescribing here. Can someone more familiar with these exercise plans help me out?

THANKS!!

Edited by jimminycricket33 2019-02-25 12:40 PM


2019-02-25 2:37 PM
in reply to: 0

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Master
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Overland Park, KS
Subject: RE: Tri workout plan questions from newbie...
To me that description is incomplete. If the intent is to do a bunch of 7x20's, then what's the recovery between each set of 7? Also, what's the recovery after the 20s sprint? Poorly written workout IMO assuming you typed exactly it as it was stated.

I've done workouts where I had sets of 5 short sprints, between 15 and 30 seconds. Rest was 30 to 45 seconds between each.

With a 10 min. warmup and 10 min. cool down you're looking at 50 minutes for the main set, so you could break it down like this:

Do 5 times:
7 x (20s Hard, 40s Easy) + 3:00 Easy

So you would do 5 sets of 7 and total time for this would be right at 50 minutes.

Do 6 times:
7 x [20s Hard, 40s Easy] + 1:20 Easy

So 6 sets of 7 with shorter recovery between each set, still 50 minutes total main set.

By keeping the sprint time + recovery right at 1 minute will make it easier to remember/follow the workout.


Edited by reecealan 2019-02-25 2:38 PM
2019-02-25 5:26 PM
in reply to: jimminycricket33

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McAlester, Oklahoma
Subject: RE: Tri workout plan questions from newbie...

I agree. 50 minutes is too much time for 7 x 20 seconds sprints. 

 

I think my last 1 hr 70 min work out had a 15 minute warm up two sets of of 5x20/40  with 20" spring 40" recovery with 5 minutes recover between sets and between a 10 minute at race pace, and 10 minutes at 10 minutes of big gear work.  followed but a Cool Down.  

 

It that is is I would 50 minutes at my sweet spot with a 20" sprint every 6-7 minutes.

2019-02-25 5:50 PM
in reply to: jimminycricket33

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Subject: RE: Tri workout plan questions from newbie...
I'd read it as; do 7 sprints some time during the 50 session, probably moderate pace the rest of the time, think sprinting to pass people. =) It would be nice if they gave an intensity goal for the rest of the workout, or directions like 'focus on smooth rotation... etc'

Your link got garbled, I think this is it. the first 3-4 weeks look like base training to me (that's as far as I looked). Also remember that you pulled a plan off a shelf, the author has no idea where anyone is going to be in there fitness, some lower, some higher. He's probably going to start a little low and bring everyone up to speed. Look at a couple of the training sessions 2-3 weeks out from the race, if they still seem too easy, you might look for a harder plan.
2019-02-26 7:37 AM
in reply to: jimminycricket33


2

, New Hampshire
Subject: RE: Tri workout plan questions from newbie...
Thanks to everyone for responding, I'm glad I'm not the only one confused by how this is written.

Reece, thanks for the pointers and example workout. I like that tip of keeping things easy to remember. Sometime on my intervals I do 35 seconds or something odd and then halfway through I'm doing long division to figure out where I'm at...


Riles, yes that is the correct workout plan, not sure why my link didn't work, looks like it has some symbols added at the end. I'm not worried about it NOT being too difficult. I chose this plan because it seemed significantly more challenging than the "beginner" tri plan. While this is my first triathlon, I have always run and biked as means to stay in shape and some of the beginner workouts just seemed like they were too easy. So now it's just a matter of time when I will regret choosing this harder plan...


Thanks again!
2019-02-26 2:41 PM
in reply to: riles32807

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Overland Park, KS
Subject: RE: Tri workout plan questions from newbie...
Originally posted by riles32807

I'd read it as; do 7 sprints some time during the 50 session, probably moderate pace the rest of the time, think sprinting to pass people. =)


I tend to agree with this one. All those 20s intervals seems like a lot.


2019-02-27 3:12 PM
in reply to: jimminycricket33

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Subject: RE: Tri workout plan questions from newbie...
70 - WU and CD = 50 minutes
50 / 7 = 7ish minutes each set
7min - 20 seconds = 6:40 recovery???

That seems off.

I always prescribe taking the sprint period times 2 or 3 for rest.
So, sprint 20 seconds, 60 seconds recover and repeat.
2019-02-27 4:54 PM
in reply to: reecealan

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Lethbridge, Alberta
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Subject: RE: Tri workout plan questions from newbie...
Originally posted by reecealan

Originally posted by riles32807

I'd read it as; do 7 sprints some time during the 50 session, probably moderate pace the rest of the time, think sprinting to pass people. =)


I tend to agree with this one. All those 20s intervals seems like a lot.

I agree with this too. If you really hammer it, a 20 second sprint is hard. If you put 5 or 6 minutes of moderate effort around each sprint, that will pretty much fill the workout. That's how I'd read it anyway.
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