With the cancellation of Augusta HIM, I'm looking for input on what I should do to continue to gain fitness. I am in week 14 of a 20 week training program that had me "peaking" for Augusta. I put quotes around peaking, because this is my first HIM and frankly, "peaking' is a stretch compared to most of you folks.
My last two weeks have felt really good and, while Strava fitness numbers are probably not comparable from one person to another, my Strava (and Elevate) fitness numbers have steadily increased at a rate that I feel comfortable and I don't dread going out to train.
Here was/is my schedule for last week/this week.
Sun - rest
Mon - 1 hr run with 3x (1/2 mile at open half marathon pace, 1/4 mile recovery) and all the rest at z2
Tue - 75 min over geared bike
Wed - 2,400 meter swim (no rests)
Thurs - 60 min z2 bike, followed by 30 min brick (20 @ ohmp, 10 recovery)
Frii - 2,400 meter swim (no rests)
Sat - 55 miles easy (2,500 ft climbing)
Sun - rest
Mon - 90 min run (10 min z2 warm up, 5x -(30hmp, :30recovery, 1:00hmp, 1:00rec, 1:30hmp, 1:30rec, 2:00hmp, 2:00rec, 5:00min z2), 5:00 cool down
Tues - 2,400 meter swam (no rests)
Wed - 60min z2 bike, followed by 20 min z2 brick
Thurs - 2,400 meter swim (no rests)
Fri - 20 min bike with 5x (15sed sprint, 15sec recovery), 8 mile z2 run
Sat - 55 mile bike, z3 on climbs, z2 rest of ride
The plan focuses on biking and the swim focus is only on maintaining endurance since I hate swim drills.
I'm thinking of adding a recovery week for the third week like this:
Sun - rest
Mon - 45min z2 run
Tue - 1,900 meter swim (:30 sec rest every 400 meters)
Wed - rest
Thurs - 1 hr z2 ride
Fri - 1 hr z2 run
Sat - 40 mile z2 bike
And then just repeating these three weeks until I figure out what race I'm actually training for.
I'm new at tri, so I know you experienced 70.3 and 140.6 folks are probably thinking "Do more...55 mile is all you're doing?" This is kind of the most my schedule will allow based on my slowness (Hey I'm 60 yo and still increasing my fitness and speed)
So for what time my schedule allows, realizing I only like actually doing the swimming/biking/running and I want to continue to increase my fitness while not getting injured (I have not had an injury since I restarted training in 2015 after 30 years of no training), how does this look for slowly increasing fitness for a 70.3?
Not a coach. Not a FOP Tri/swimmer/biker/runner. Barely a MOP AGer.
But I'm learning and making progress.
My last two weeks have felt really good and, while Strava fitness numbers are probably not comparable from one person to another, my Strava (and Elevate) fitness numbers have steadily increased at a rate that I feel comfortable and I don't dread going out to train.
Here was/is my schedule for last week/this week.
Sun - rest
Mon - 1 hr run with 3x (1/2 mile at open half marathon pace, 1/4 mile recovery) and all the rest at z2
Tue - 75 min over geared bike
Wed - 2,400 meter swim (no rests)
Thurs - 60 min z2 bike, followed by 30 min brick (20 @ ohmp, 10 recovery)
Frii - 2,400 meter swim (no rests)
Sat - 55 miles easy (2,500 ft climbing)
Sun - rest
Mon - 90 min run (10 min z2 warm up, 5x -(30hmp, :30recovery, 1:00hmp, 1:00rec, 1:30hmp, 1:30rec, 2:00hmp, 2:00rec, 5:00min z2), 5:00 cool down
Tues - 2,400 meter swam (no rests)
Wed - 60min z2 bike, followed by 20 min z2 brick
Thurs - 2,400 meter swim (no rests)
Fri - 20 min bike with 5x (15sed sprint, 15sec recovery), 8 mile z2 run
Sat - 55 mile bike, z3 on climbs, z2 rest of ride
The plan focuses on biking and the swim focus is only on maintaining endurance since I hate swim drills.
I'm thinking of adding a recovery week for the third week like this:
Sun - rest
Mon - 45min z2 run
Tue - 1,900 meter swim (:30 sec rest every 400 meters)
Wed - rest
Thurs - 1 hr z2 ride
Fri - 1 hr z2 run
Sat - 40 mile z2 bike
And then just repeating these three weeks until I figure out what race I'm actually training for.
I'm new at tri, so I know you experienced 70.3 and 140.6 folks are probably thinking "Do more...55 mile is all you're doing?" This is kind of the most my schedule will allow based on my slowness (Hey I'm 60 yo and still increasing my fitness and speed)
So for what time my schedule allows, realizing I only like actually doing the swimming/biking/running and I want to continue to increase my fitness while not getting injured (I have not had an injury since I restarted training in 2015 after 30 years of no training), how does this look for slowly increasing fitness for a 70.3?
Not a coach. Not a FOP Tri/swimmer/biker/runner. Barely a MOP AGer.
But I'm learning and making progress.