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Need a new training plan

Mr_Knight
Mr_Knight Posts: 9,532 Member
edited February 7 in Social Groups
My goal: to complete a Sprint distance triathlon in May, and to finish with a *fast* time for my "old man" age group.

My background: stopped being a couch potato about five months ago. I know that doesn't sound like very long, but (many years ago) I used to be an athlete at a Div1 level. Where I am now is I can crank out the following over the course of a week:

- 2x 8-10km run, plus a set of "hills"
- 2x 30-50km cycling, (mostly flat)
- 2x swimming 2000m, split between freestyle and breaststroke
- 2x StartingStrength sessions with free weights

I've done all three of cycling, running and swimming over the course of one 24 hour period, so I'm quite confident I can finish a race and not be the last one over the line.

What I want now is to start getting fast. But the Intermediate training plans I've seen all strongly suggest "1-2 years experience", and the beginner plans all seem to be quite a bit below what I can already do. I feel like I've proven that I can handle the volume for Sprint distance, and would like to step it up to a coherent, integrated plan using training zones/intervals/etc. Am I wrong on this?

So I could use some advice on finding a suitable 12-week type plan. I'm fortunate enough to live on the Left Coast, so I'd be starting immediately as weather isn't really an issue. I'm not looking for the perfect plan, I just want something to follow that will get me thinking and training like a triathlete.

I found this over at Garmin - what do y'all think, is this worth giving a go?

http://gbr.garmin.com/winter-training/_downloads/triathlon/Tri-Training-Programme-12-week-Sprint-Intermediate.pdf

Replies

  • BrianSharpe
    BrianSharpe Posts: 9,248 Member
    The admonition about the experience level related more to the idea of building your aerobic base before worrying too much about speed.

    It almost sounds like you've got your training pretty much covered. Do you have access to a swim coach? If you do that is probably worth pursuing - swimming is all about technique (I'm still a terrible swimmer) especially in triathlon where you need to conserve energy for the bike & run.

    You probably want to add some bricks to your workouts too - get your legs (and mind) accustomed to the bike / run transition. The first few are usually slightly comical as your legs can be a little rubbery after the bike.

    If you have a tri club locally you may want to consider joining. Here in Ottawa we have a "recreational" club, the OTC, that has everything from duffers like me to some very competitive Ironman distance athletes. The advice and guidance from the more experienced athletes and coaches is gold.

    The Garmin plan looks pretty solid, you may need to move the days around a little depending on pool availability etc.

    You're lucky living in BC, my bike is about to go on the trainer for the winter........
  • Drudoo
    Drudoo Posts: 275 Member
    Lots of good, free plans on beginnertriathlete.com.

    Swim coaches are nice, but you could always do what I did when I first got going a few years ago: swim in the lane next to the Masters class and easedrop on the coaching! It helped a ton. But then again, I still have coaches at the pool who can routinely check my form for a few laps while they work with kids.

    A tri club would be great as well!
  • scott091501
    scott091501 Posts: 1,260 Member
    There are solid free plans at BT like Drew said. There are also good plans to purchase at places like Training Peaks. The plan you cited isn't bad either and is better than the BT plans IMO.
  • Wwinkel
    Wwinkel Posts: 34
    How are your transition times? When I was looking to get 'faster' I would bring up data from past years Tri's and analyze the peeps in my age group to see where I needed to improve the most. I thought I needed a faster swim because I 'felt slow', but it was actually the bike I needed to work on! Who knew?!?
  • Mr_Knight
    Mr_Knight Posts: 9,532 Member
    Thanks for the advice, all!

    I'm an excellent swimmer (high school swim team finally pays off :laugh:) and compared to age-group split times at my local event, the water portion is going to be my strongest.

    I've decided to follow the Garmin plan. I figure I'll come out stronger no matter what, and it looks like a straightforward re-entry into data-based training.

    Thanks again!
  • IronPhyllida
    IronPhyllida Posts: 533 Member
    Speaking from my limited experience compared to others on here, you need the experience a race to know really where you need to save on time. Me? Need to practice transitions more and get a better bike. But before I'd race I didn't know that I could run a quicker time on the run at the end of triathlon than on it's own.
  • scott091501
    scott091501 Posts: 1,260 Member
    My personal opinion is that time spent practicing transitions is wasted time unless you're missing the podium by seconds on a routine basis. Most athletes should spend more time on the bike because the more bike fitness you have, the fresher you are when you get off the bike, the closer you run to your potential.

    Since Mr_Knight is an excellent swimmer I'd really only have you swimming twice a week to make sure you can comfortably handle the distance. Swimming is not your limiter.
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