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Capt_Apollo
Capt_Apollo Posts: 9,026 Member
edited February 25 in Social Groups
okay, new triathlon training idea: multiply each discipline in my upcoming race distance by three to get the amount of miles I should be training for in each sport. So i'm doing an Olympic distance race in August, meaning i need to do 3 miles of swimming, 75 miles of cycling, and 18 miles of running a week. Thoughts?

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  • scott091501
    scott091501 Posts: 1,260 Member
    I think you're over training if you go that route.

    An Oly is about speed. I'd probably swim two to three times a week. One workout being form focused, one speed intervals (around 2400-3k yards), and one easy OWS that works on nothing but comfort in a pack and sighting. Intensity wise the OWS should be a recovery effort.

    I'd have 3-4 sessions in the bike. 2 interval workouts (a mix of speed focus or power focus depending on the course), 1 recovery spin where you work on single leg peddling, and one long ride which starts week 1 at 20-25 miles and peaks at 35-40 miles. Running wise I'd have 1 base run in the hour to hour fifteen area every week, a speed work session, and a recovery run, plus I'd run off the bike every long run for 15-30 minutes to learn to control your HR off the bike.

    Miles really aren't something you should be working off of as a gauge for your training, they're a bi-product. Set your zones up for HR or Power and train by time in zones. Training and recovery can be gauged by the amount of time your body is under stress.
  • Capt_Apollo
    Capt_Apollo Posts: 9,026 Member
    well, i've heard about ten different ways to train. go by time, not miles. get the milage in and don't worry about the time. go by heart rate, go by feel, VO2max, etc etc.

    my first-last olympic i had trouble with my endurance. it was a hot humid day, it was a bit of a hilly bike ride, and a hilly run. i want to get some more volume in.

    a friend of mine commented that my program lacks progression, and he's right. i can't just get miles in. i need to train with a purpose.

    i think that i can and should be building up to the milage. i need to have the endurance to enjoy the race.
  • Capt_Apollo
    Capt_Apollo Posts: 9,026 Member


    An Oly is about speed. I'd probably swim two to three times a week. One workout being form focused, one speed intervals (around 2400-3k yards), and one easy OWS that works on nothing but comfort in a pack and sighting. Intensity wise the OWS should be a recovery effort.

    i'm honestly a superb swimmer. my first sprint tri of the season i had the fastest swim overall, 8:07 (including time to transition).
  • scott091501
    scott091501 Posts: 1,260 Member


    An Oly is about speed. I'd probably swim two to three times a week. One workout being form focused, one speed intervals (around 2400-3k yards), and one easy OWS that works on nothing but comfort in a pack and sighting. Intensity wise the OWS should be a recovery effort.

    i'm honestly a superb swimmer. my first sprint tri of the season i had the fastest swim overall, 8:07 (including time to transition).

    With good swimmers I only have them swim 2 times a week. I just want to make sure their form stays solid and then I throw in some killer intervals in workout 2. If you swim isn't your limiter than don't focus on it too much.
  • scott091501
    scott091501 Posts: 1,260 Member
    Oh and ways to train. I'm a huge fan of the available tools in Training Peaks. If you train with power and/or HR on the bike and HR on the run you can utilize things like TSS or the Performance Management Charts. Really great tools.

    Either way pace/speed is a byproduct of effort. You should really be aiming to gauge effort, whether by RPE, HR or Power
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