Spint tri training

FTIM2015

I'm entered in my first sprint tri (400m swim, 22k bike, 8k run)...

My overall fitness isn't too bad, certainly not fit enough atm, BUT I only have 6 weeks....

So! Suggestions for training please! Depending on where I'm working I can cycle to work which I intend to do, and the aim is to run at the gym every other day and swim the days inbetween with sundays off, that sound alright?

It's the swimming that's going to be the hardest as my front crawl isn't great and I'm a rather slow swimmer :embarassed:

Capt_Apollo

if swimming is your hardest, that guess what you have to do? swim. unfortunately a lot of poor swimmers think they are working harder than they really are due to poor technique and oxygen deprivation. a class or session with a swim coach would be very worth it.


as far as the next 5 weeks, i would try and get at least two swims a week, two runs, and two bike rides. don't push yourself too much as you might get injured trying to over-compensate your training.

for week six, you must taper down. only do one work out of each. don't work out two days before the race.

also, do you know what a brick work out is? it is a bike ride, then a run, and the repeated a couple of times. try doing like a 12 minute bike ride, and then a 6 minute run. do that two to three times. it will get you used to the feeling your legs will have during the race. do one or two of these work outs over the next five weeks.

FTIM2015

Yep, J keeps on at me to start doing some brick sessions.

I have the road bike back now and as work is an ok distance I'm commuting in on the bike atm, thn doing around 15 miles after work on it to do some hill training every 3 days. Swimming twice a week (managed the 400m in under 20 mins tonight, which considering how bad I was a few weks ago is great for me), Now able to run/ jog for longer periods before I need to slow down, so doing this for longer distances 3 times a week either with a friend running too or them cycling.

I'd estimated 30 mins to do the swim but I want to try and do it in under 15 mins now, do-able? :huh:

I WILL do this, plus I refuse to be the last one over the finish (and lets be fair... tri suits leave little to the imagination, and I want to look HOT!!!:bigsmile:

Capt_Apollo

is the swim in a pool or in open water? if it is in open water, i suggest you go and rent a wet suit. it will provide a lot of buoyancy, and help you conserve energy. places here will usually let you pick it up a few days before a race, so the day after you get it, go out in the water with it on and go for a swim just to try it out.

drgndancer

Not personally a triathlete... Yet... But an article in Runner's World I read recently strongly echoes Apoll's advice. Basic premise is "marathoner signs up for tri, and realizes that his terrible swimming technique is his worst enemy". Most people have really poor swim technique, and burn way more energy than they should swimming. His biggest advice was that if you aren't already a trained swimmer, get some swim coaching.

FTIM2015

It's a pool swim thankfully!

I have intentions of working with the coach J uses who has coached her sons to near Olympic level, Stephanie something. As long as I get over the finish line this time I'm not too worried, will def be working harder for my next one! Only entered this a few weeks ago and I'm certainly not fit!