Triathlon train plan- Input Please
Capt_Apollo
Posts: 9,026 Member
I have in 17 weeks the NYC triathlon. It is on July 14th. it is not my first triathlon, but it is my first Olympic distance event. i completed two sprints last year.
This off season has been tough. some personal issues along with a sprained ankle made me lose a lot of conditioning, but i've slowly gotten back on the horse. i've been lifting mostly, but running and swimming too. i ran 5 miles this past saturday in 50 minutes, which imo is pretty good considering i haven't been doing it much. I swam in college (distance swimmer), so getting in the pool and doing 2000 yards in 45 minutes is no problem for me. my cycling could use a little improvement, but my problem area is running.
I work at a power plant, where i do twelve hour shifts, both nights and days. Below is a copy of my schedule. i'll generally work 3-4 days, have a few days off, work 3-4 night shifts, a few days off, etc etc. the schedule repeats itself every 5 weeks. I also get 8 days off in a row every five weeks.
Direct link>>> http://i26.photobucket.com/albums/c147/engineman312/schedule1_zps2e3a8386.gif
A= 6am-6pm
P= 6pm- 6am (The P is in the day I report in)
5= 6am-2pm This is a flex week at work, where they can send you to a training class, or change your schedule to cover any open watches. it can be a little flexible, with time, but generally i'm doing an 8 hour day.
X= day off
on the days that i work "A" shift, i'm spent. sure i get out at about 6pm, but i don't get home until about 7pm, and i'm usually spent, and have to do the whole thing again tomorrow. so i'll just throw those up as rest days. on night shifts i can and do work out the morning they start, but then i'm usually exhausted. i go to sleep as soon as i get home and wake up around 1pm. i have found that if i've slept well, i can usually get in a short but sweet work out an hour or so after that. on the morning that i get out of my last night shift, i find that working out makes me feel a lot better and helps reset my internal clock a little. i try and avoid lifting though. the pool i swim at is right on my way home, so i'll have my swim gear in my car on those nights, and hit the pool.
so i'm trying to figure out a good schedule for swimming, cycling, running, and even hoping to throw in a few lifting days. this is the schedule for my pool http://www.berkeleycarroll.org/athletics/athletic-center-swim-classes/index.aspx I also don't live that far from the beach (coney island is a 9 mile bike ride) so i could bike there with my wetsuit and jump in for an open ocean swim session (i've done this before).
i have no problem waking up early on my days off to work out. i feel that i'm a strong enough swimmer that i feel that i can get away with only swimming 3-4 times every five weeks. i'm much weaker in the run, so i think that i need to run at least twice a week. i should be cycling at least twice a week, and will try and get more cycling in as the weather warms up and i can ride my bike to and from the pool (five miles).
so any input would be nice, but i think after reading all of this i'm more just thinking out loud.
This off season has been tough. some personal issues along with a sprained ankle made me lose a lot of conditioning, but i've slowly gotten back on the horse. i've been lifting mostly, but running and swimming too. i ran 5 miles this past saturday in 50 minutes, which imo is pretty good considering i haven't been doing it much. I swam in college (distance swimmer), so getting in the pool and doing 2000 yards in 45 minutes is no problem for me. my cycling could use a little improvement, but my problem area is running.
I work at a power plant, where i do twelve hour shifts, both nights and days. Below is a copy of my schedule. i'll generally work 3-4 days, have a few days off, work 3-4 night shifts, a few days off, etc etc. the schedule repeats itself every 5 weeks. I also get 8 days off in a row every five weeks.
Direct link>>> http://i26.photobucket.com/albums/c147/engineman312/schedule1_zps2e3a8386.gif
A= 6am-6pm
P= 6pm- 6am (The P is in the day I report in)
5= 6am-2pm This is a flex week at work, where they can send you to a training class, or change your schedule to cover any open watches. it can be a little flexible, with time, but generally i'm doing an 8 hour day.
X= day off
on the days that i work "A" shift, i'm spent. sure i get out at about 6pm, but i don't get home until about 7pm, and i'm usually spent, and have to do the whole thing again tomorrow. so i'll just throw those up as rest days. on night shifts i can and do work out the morning they start, but then i'm usually exhausted. i go to sleep as soon as i get home and wake up around 1pm. i have found that if i've slept well, i can usually get in a short but sweet work out an hour or so after that. on the morning that i get out of my last night shift, i find that working out makes me feel a lot better and helps reset my internal clock a little. i try and avoid lifting though. the pool i swim at is right on my way home, so i'll have my swim gear in my car on those nights, and hit the pool.
so i'm trying to figure out a good schedule for swimming, cycling, running, and even hoping to throw in a few lifting days. this is the schedule for my pool http://www.berkeleycarroll.org/athletics/athletic-center-swim-classes/index.aspx I also don't live that far from the beach (coney island is a 9 mile bike ride) so i could bike there with my wetsuit and jump in for an open ocean swim session (i've done this before).
i have no problem waking up early on my days off to work out. i feel that i'm a strong enough swimmer that i feel that i can get away with only swimming 3-4 times every five weeks. i'm much weaker in the run, so i think that i need to run at least twice a week. i should be cycling at least twice a week, and will try and get more cycling in as the weather warms up and i can ride my bike to and from the pool (five miles).
so any input would be nice, but i think after reading all of this i'm more just thinking out loud.
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Replies
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My only suggestion would be to up your running to 4x / week. Will get u in best overall shape and help overcome other deficiencies in training. Also, since last discipline in tri, will help you finish strong
Good luck0
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