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Post by jen on May 6, 2008 21:32:57 GMT -5
Any suggestions on coming up with a training schedule? Right now I'm focusing on running as I'm doing the Cleveland half-marathon and want to improve my time for that, but after that is over I'd like to focus on training for my first tri which as suggested will be a sprint. The thing is I'd like to keep my running mileage up too. Is this possible? Thanks!
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Post by robreddy on May 7, 2008 13:53:39 GMT -5
well.....
without knowing your fitness level or skill at any of the three diciplines it is a bit tough to come up with anything specific - so just take this as a general suggestion......
3-4 runs per week
one run tempo, one longer (4-8 miles), one moderate pace and one brick (make sure to get teh brick in EVERY week)
3 swim per week
1000 to 3000 yards. once the lake warms one of your swims should be open water
4+ rides per week
focus on minutes per ride not miles. one hard ride of 30-45 min, two moderate rides of 60-80 min, one brick. throw some hills in there as you can. build your long ride over the summer
BRICK - get in at least one per week - probably start with something like 45 min ride and 15 min run and build up from there
couple suggestions......
1. not nowing your life/work schedule so cant provide any weekly workout schedule. but develop on for your self and stick with the routine
2. find some people to train with - don;t do it all alone
3. give your self one off day a week with no training
4. realize you will have some good and some bad days trainig - don;t beat your self up over the bad - just move on
5. be careful with the running miles - not sure what you are doing but running will break your body down. now you are throwing two more sports intot he mix. your body will be tired and potentially prone to injust.
6. build gradually - you dont concor the tri world your first season -
hope this helps
r
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Post by jen on May 8, 2008 6:45:11 GMT -5
Thanks Rob. That gives me a little bit of an idea. I am pretty fit-last weekend I did the newbie brick where we rode about an hour (pretty easy ride) and then ran 30-35 min (4 miles I think is what we ended up doing) and that wasn't too difficult.
Time is going to be an issue due to the fact that there is more traffic after work so I should make myself get up in the morning to get out there but that's tough for me. Really thinking about asking for a half day off work a week which would help some. But usually M-Th 8:15-5:30 (sometimes 6) and F 8-4.
Suggestions on where to ride, especially as a new cyclist?
I know someone has told me I need to focus on my weaknesses which definitely would be swimming and cycling. But I love to run! I feel like I haven't worked out if I don't run (call me crazy!) Running now to train for half-mar so like this weekend will do 11/12 mile long run. It'd be nice to keep it up so I can go for a nice 10 mile run from time to time, but I suppose doing all 3 sports should keep me fit enough to do that.
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Post by karming on May 8, 2008 8:44:47 GMT -5
I think that Rob has a great plan however it is sometimes difficult to get in that many workouts per week- especially for someone new to the sport. For me a combination fo 5-7 run/bikes per week is enough. I do 2-3 swims with the hope of simply maintaining speed. I think one could get away with a little less depending on the distance raced.
I think the key thing that Rob pointed out (and took me about 7 years of banging my head against the wall without it ever sinking in) is that there should be variety.
If you notice for the bike and run, he recommends at least one tempo run/ride, one moderate run/ride and one long run/ride. Each of these type of workouts have a role. If you ride at on pace then you'll race at that pace. a. The tempo workouts allow you to work closer to anaerobic threshold (AT) so that you can tolerate higher intensities. For me these were the single most important thing to help me with racing. These workouts are d**n hard but once you are able to accomplish them, there was a psychological barrier that I was able to push through during racing. b. The long runs will give you an excellent endurance base. c. The moderate efforts will enhance your aerobic efficiency. d. Bricks along our bodies to feel the pain of running after riding and is invaluable for racing.
The final thing I would like to point out is that I believe our bodies need to get prepared to ready to train/race. I think the intensity of training might not bear fruit until one, two, or even three years down the road. This is not to say that you won't get good results. Anecdoctally, I thought that this is the first year (after 11 years of tris- the past 3 under a systematic training plan) that my body has been able to accept the increased intensity/workload of my training regimen.
Finally, I think while there is not a reason not to continue running your long runs, this will not necessarily enable you to become a stronger cyclist. One needs to bike to get better on the bike. You can email me for some good bike workouts that I can guarantee that will make you feel as though you had a good workout. There is plenty of cross-training effect that will keep you aerobicly fit. Plus it'll save your body from the harsh pounding of daily running.
my email is: pinoetnani@msn.com
Kar-Ming
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