General Discussion Triathlon Talk » workout Rss Feed  
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2019-12-18 9:26 AM

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Subject: workout
I am new to training and have a couple questions. Right now my bike is on the trainer and I have been doing about 20 minutes a day and about 20 minutes on a treadmill. Can I double up and do say 20 minutes on the bike in the am and 20 minutes on the treadmill in the pm? also how often should I be doing core exercises? can they be done every day in between the bike and running?
Thanks for your help


2019-12-18 11:44 AM
in reply to: scoty

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Expert
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Fort Wayne, IN
Subject: RE: workout
Once you get into things, I suspect you will be alternating days biking and running. Core training, I haven't done much lately, but I would think that would not interfere with your other workouts if you are not over-doing it. I suggest you check out one of the free training plans on this site to get an idea of a reasonable plan to start with.
2019-12-18 11:56 AM
in reply to: scoty

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Subject: RE: workout

Two-a-day's are very common for multisports athletes.  We have to get three work-outs in forever one work out that a single sport athlete does.  That could be 4-5 if you count core work and weight training.  So...to fit it all in the week doing two workouts a day the norm. 

For my first Triathlon, I would alternate cycling one day in the AM and running the next day in the AM.  I then alternated Swimming with strength/core training in the PM.   A typical week would look like the following

Mon:  Medium Run AM/ Medium Swim PM

Tue:  Medium Bike AM/ Core/Strength PM

Wed: Long Run AM / Short Swim PM

Thursday: Short Bike AM / Core Strength PM

Friday: Short Run AM / Long Swim PM

Saturday: Long Bike

Sunday: Rest

If you are doing 20 minutes biking and 20 minutes of running now then build slowly from there.  The rule of thumb is to not increase your volume by more than 10% a week.  So you could go to 22mins in Week #2, 24mins in week #3, 27mins in week #4.  Etc.  By spreading out things over two workouts rather than doing twice as much all in one session you recover faster.  The quicker you recover the more you can do in a week.  

If you wanted to something like a bike in the morning and run in the evening you could easily do core work after the bike work out or even in the middle of the day and still be ready for a run in the PM.

This should give you some ideas.  I am sure you will have more specific questions so post aways.  

2019-12-18 3:29 PM
in reply to: BlueBoy26

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Subject: RE: workout
Originally posted by BlueBoy26

The rule of thumb is to not increase your volume by more than 10% a week.  So you could go to 22mins in Week #2, 24mins in week #3, 27mins in week #4.  Etc.  By spreading out things over two workouts rather than doing twice as much all in one session you recover faster.  The quicker you recover the more you can do in a week.  




I would agree when it comes to running. The 10% increase is primarily based on avoiding injury. If you've got a good position on the bike I think you can increase more than 10% per week. It depends on how those 20 minutes you're currently spending on the bike. It it hard, moderate, easy and how do you feel after the ride? You could dial down the effort some and take the time up to 30 or even 40 minutes.
2019-12-18 6:25 PM
in reply to: reecealan

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Subject: RE: workout
Thanks for all the words guys. Right now I am trying to get my lung capacity up to par. My first tri isn't until June so I have time. I think I can do a morning and afternoon work out and some core exercises right before bed.
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