General Discussion Triathlon Talk » 12 week training plan...or 4 week plan, race, 8 week plan, race Rss Feed  
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2019-06-10 10:39 AM


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Subject: 12 week training plan...or 4 week plan, race, 8 week plan, race
Complete rookie here at 37 years old. I have been training in an unstructured manner for a few weeks but feel like I need to formalize my training plan. I have a sprint race in 4 weeks, then an oly race 8 weeks after that. My question is: Should I put together two different training programs (a 4 week followed by an 8 week), or just put together a 12 week plan for the oly race and have a light week right before and after the sprint race?

My only goals for these two races are to survive and get comfortable with race day...Then I will work on building speed for next year. I am fully aware that I will be very slow this year.

My stats if it helps:
6' 170lbs
OWS at a 2:05/100 pace
Bike - hard to say due to KS hills and wind, but yesterday I averaged 16.8mph over 10 miles (easy ride)
Run at a 9:10/mi pace

Thanks!

Edited by SkinnySarge 2019-06-10 10:43 AM


2019-06-10 10:50 AM
in reply to: SkinnySarge

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1394
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Highland Park, Illinois
Subject: RE: 12 week training plan...or 4 week plan, race, 8 week plan, race
Instead of pace (as this may be different on the race day, given all different circumstances), what are the longest distances for each disciplines, that you have completed so far?

I would follow Oly plan, and see what the plan shows for the Sprint race, and modify if needed. What are the sprint distances?
2019-06-10 11:16 AM
in reply to: #5259697


3

Subject: RE: 12 week training plan...or 4 week plan, race, 8 week plan, race
Thanks Marysia. Longest distances are as follows:

OWS: 675 yards with 2 short recovery breaks.
Bike: 20 miles
Run: 4.5 miles

2019-06-10 11:32 AM
in reply to: SkinnySarge

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1394
1000100100100252525
Highland Park, Illinois
Subject: RE: 12 week training plan...or 4 week plan, race, 8 week plan, race
Originally posted by SkinnySarge

Thanks Marysia. Longest distances are as follows:

OWS: 675 yards with 2 short recovery breaks.
Bike: 20 miles
Run: 4.5 miles




Then you are pretty ready for the sprint. I would find Oly plan and follow Oly plan.
However, I would not start that plan from zero, but where your performance/distances match the plan. Does it make sense?
2019-06-10 11:58 AM
in reply to: #5259705


3

Subject: RE: 12 week training plan...or 4 week plan, race, 8 week plan, race
Ok, that confirms my thoughts. Thanks for your replies, Marysia...you rock.
2019-06-10 1:06 PM
in reply to: SkinnySarge

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1394
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Highland Park, Illinois
Subject: RE: 12 week training plan...or 4 week plan, race, 8 week plan, race
No problem!
Also, I do not think you will need a light week after the sprint. Based on how much time you have, and given you are already in a pretty good shape for Sprint, you may not need to have a rest week. See how you feel after completing it, you may need a day or two for recovery, but the weekend after should be your scheduled long runs/rides.


2019-06-11 9:55 AM
in reply to: marysia83

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Subject: RE: 12 week training plan...or 4 week plan, race, 8 week plan, race
I'm in a similar situation, I'm training for an Oly late summer and doing a couple of sprints through the summer. So far, say my sprint is on a Saturday, I plan Friday as a rest day, race Saturday, recovery ride/swim Sunday, play it by ear if I do another recovery ride/swim Monday or get back into my scheduled training. By Tuesday I'm back to my plan.
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General Discussion Triathlon Talk » 12 week training plan...or 4 week plan, race, 8 week plan, race Rss Feed  
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