I am new to triathlons and come from a running background over the better part of the last decade and was a swimmer as youth for the better part of the decade before that. My plan is targeting an A race at Chattanooga 70.3 next year as well as another A 70.3 in fall 2020 with some "B/C" Olympics and sprints between just because I enjoy racing a lot. I am also going to be doing some road races this fall and am currently in a base phase of just running (~40 MPW building up to 60-70 MPW). I have done a lot of readings on running training and have read the triathlon training bible and am looking to design my own plan for the year. Overall I want to break up the year into various phases and then before each phase actually write the workouts I will complete during that phase based on results from previous phases.
If I were training for just running I would apply a lot of Lydiards training ideas, ~12 week base phase of increasing mileage, 6 weeks of hill training where the hill repeats are focused on strength and flexibility (a lot of these hill reps involve bounding or springing up the hill as well as cruising down the hill followed by 50-100m wind sprints), a 4 week anaerobic phase of v02 max repetition focus, and then a sharpening phase of short high intensity work followed by the peaking phase of 2 weeks of reduced volume but same intensity on the sharpening phase. For the most part volume is reduced as intensity increases.
My question for ST is can I incorporate these training ideas to the bike as well and is there any problem with following this general guide for running while going off different phases for cycling and swimming or should I try to keep the phases the same across each discipline? I know the swim is a different beast from my own experiences because I wouldn't be getting a whole tone of benefit from doing 12 weeks of just easy swimming and so as I approach training the swim is going to be more so independent from the other two as its low impact and upper body focused so doubling on a swim is less of a concern and I know I can jump into repetition based workouts earlier.
On the bike for the aerobic base in the first phase I think the time put into it would have to be insane to get the equivalent benefit but as I have zero biking experience I wasn't sure what sort of early season phases are needed before jumping into the meat of doing v02 max intervals and hard workouts. I was going to get a power meter and trainerroad and do a lot of work on the trainer (2-3 indoor rides a week) with long weekend rides outdoors when I start the plan for the Chattanooga. Should I just follow trainerroad plans for this year of training or are there any other resources you'd suggest I read up on for cycling training?
Additionally over the next 3 months as I am running focused for road races I was going to begin doing 2-4 swims a week as well to begin getting used to that as well but is there any benefit from getting in a few easy bike rides as well over the fall?
If I were training for just running I would apply a lot of Lydiards training ideas, ~12 week base phase of increasing mileage, 6 weeks of hill training where the hill repeats are focused on strength and flexibility (a lot of these hill reps involve bounding or springing up the hill as well as cruising down the hill followed by 50-100m wind sprints), a 4 week anaerobic phase of v02 max repetition focus, and then a sharpening phase of short high intensity work followed by the peaking phase of 2 weeks of reduced volume but same intensity on the sharpening phase. For the most part volume is reduced as intensity increases.
My question for ST is can I incorporate these training ideas to the bike as well and is there any problem with following this general guide for running while going off different phases for cycling and swimming or should I try to keep the phases the same across each discipline? I know the swim is a different beast from my own experiences because I wouldn't be getting a whole tone of benefit from doing 12 weeks of just easy swimming and so as I approach training the swim is going to be more so independent from the other two as its low impact and upper body focused so doubling on a swim is less of a concern and I know I can jump into repetition based workouts earlier.
On the bike for the aerobic base in the first phase I think the time put into it would have to be insane to get the equivalent benefit but as I have zero biking experience I wasn't sure what sort of early season phases are needed before jumping into the meat of doing v02 max intervals and hard workouts. I was going to get a power meter and trainerroad and do a lot of work on the trainer (2-3 indoor rides a week) with long weekend rides outdoors when I start the plan for the Chattanooga. Should I just follow trainerroad plans for this year of training or are there any other resources you'd suggest I read up on for cycling training?
Additionally over the next 3 months as I am running focused for road races I was going to begin doing 2-4 swims a week as well to begin getting used to that as well but is there any benefit from getting in a few easy bike rides as well over the fall?