Crazy training idea

BRFMcKay

So I have an indoor triathlon in a month (10 minute swim, 30 minute bike, 20 minute run), and next week I am starting my 12-week half marathon plan for a race on April 28. (First half.)

I want to look toned, too, as I try to lose weight. Here is my tentative training until my Feb. 23 race:

Monday: short run (3-5 miles) & swim (30 minutes)
Tuesday: bike (30 minutes at least)
Wednesday: short run & bike
Thursday: short/medium run (4-7 miles)
Friday: swim
Saturday: Weekend warrior -- long run and either swimming or biking ... or both (brick)
Sunday: REST!

A 3-mile run takes me anywhere from 35 to 40 minutes. It starts off slow on the first week, and adds at least two extra miles to the Thursday and Saturday runs, but always 4 days.

Now, my question is, is it insane to add a 4-day lifting routine to this schedule? I did a 12-week plan sometime in the summer and BOY I was sore. But that was the first time I did an actual prescribed schedule. It takes me between 30 to 40 minutes each workout, depending on the weight and the availability of weights/machines.

I also don't want to get injured. I am having severe problems with my shins at the moment, and I might need to go to a sports doctor about it soon.

Thank you!

scott091501

I say go with a 3 day all compound lift split like a 5 x 5 or something. It will give you enough recovery time.

xidia

I say go with a 3 day all compound lift split like a 5 x 5 or something. It will give you enough recovery time.

This. Takes 30-45 mins depending on how close to your capacity the weights are.

Drudoo

3 days should be enough.

BRFMcKay

I say go with a 3 day all compound lift split like a 5 x 5 or something. It will give you enough recovery time.

I don't know lifting lingo. I'm a little embarrassed to ask this, but can you give me an example? I tried to Google it, but I don't know what a lift split is, or what 5x5 would be.

Thanks. *blush*

xidia

I say go with a 3 day all compound lift split like a 5 x 5 or something. It will give you enough recovery time.

I don't know lifting lingo. I'm a little embarrassed to ask this, but can you give me an example? I tried to Google it, but I don't know what a lift split is, or what 5x5 would be.

Thanks. *blush*

Compound is a lift that works the entire body. Stronglifts.com has a programme of those based on 5 sets of 5 reps each workout (hence 5x5). There are 5 exercises, combined into two different workouts, so it looks like this

A - day 1
Squat 5x5
Bench press 5x5
Pendlay/Barbell row 5x5

B - day 3
Squat 5x5
Overhead Press 5x5
Deadlift 1x5 (Those *****es are HEAVY)

This is specifically designed to build strength and muscle mass, not endurance, by the way, hence the low reps and high weights. Failing to complete the 5th rep in sets 4 and 5 is a good thing once you get into the programme, and just means you repeat the weight next work-out instead of increasing (which you do any time you successfully complete 5x5).

Splits are (usually) routines which work the top or bottom half of the body, allowing you to work out more days (alternate top/bottom/top/bottom/rest) whereas compound you go workout/rest/workout/rest/workout/rest/rest

And for more lingo, isolates are exercises which work one or perhaps two muscles at a time, like bicep curls.

BRFMcKay

Ok, thank you! I think I was doing isolates, not compounds. (I was doing arms, legs, rest, arms, legs, rest, rest.)

I will have to give this a try in a week or two! Thank you!

_Sally_

Here's my two cents:

Different strength training programs are appropriate for different goals. Something like the 5x5 stronglifts.com program is geared more towards building strength/muscle mass versus strength/endurance. When you are training for endurance events like triathlons and marathons, strength/endurance will help you, while extra muscle mass that isn't geared toward helping keep fatigue at bay may actually be a hinderance to your performance. You will look toned when you lose body fat, which is primarily going to happen by the dietary choices you make.

There are plenty of books and websites for Strength Training for Triathletes (it would apply for any endurance sport). You can also check with your gym or your community and find a personal trainer with triathlon/distance running background who can create a program for you. (I was fortunate to find a 2-time Ironman as a personal trainer at my gym, and he set me up with several routines for endurance strength that I do on my own).

I've done heavy lifting programs in the past, and while training for marathons, I typically had to cut out my strength training because my legs were too fatigued to get in quality runs. I'm now training for the 2013 triathlon season and I am doing strength sessions twice a week that are specific for endurance sports, which typically means 15 - 20 reps for 3 sets, and lots of core strength work and body weight exercises. If you are very sore the next day, you overdid it. It is very important to be consistent. If you are crunched on time, it is better to do part of your routine than none of it. If you lift only occasionally, that will cause soreness and risk injury. Good sleep and healthy diet will also help recovery time.

No matter what program you choose, it is very important to build in core exercises into your routine at least a couple of times a week.

Best of luck!

scott091501

Agree with the above. IF you are big into lifting check out Ben Greenfield's books. He is a bit fringe but if aesthetics is a priority than he's a good resource. Truth be told strength on the bike can be best achieved by low cadence intervals, on the swim with large paddle work, and on the run with hill repeats. Strength training that is sport specific will make you faster much quicker than weight training all things being equal.

billydlyon

huh... i am doing an indoor tri the same day... body zone?

BRFMcKay

huh... i am doing an indoor tri the same day... body zone?

Tri to Help in Towson, MD.
http://www.tritohelp.org/eventdetailsmd.html

Good luck!