If you had 20 hours a week to train how would you spend it?
If I could recover from 20 hours of training, you mean? (Because I’m pretty sure I could not recover week after week.) My work doesn’t care if I am late, or stay out late to train, and we have no kids. I have all the time in the world. If I could:
Monday: 1 hour swim. 1 hour bike FTP work
Tuesday: 1 hour swim. 1 hour run.
Wednesday: 1 hour swim. 1 hour run. 1 hour bike FTP work
Thursday 1 hour swim. 1 hour run.
Friday: 1 hour swim. 1 hour run
Saturday: 5 hour bike, 1 hour run (brick)
Sunday: 2 hour run, 1 hour swim
I was thinking something very similar:
Monday: Yoga / Weights - 2 Hours
Tuesday: Bike / Run - 4.5 hours
Wednesday: Swim / Run - 1.5 hours
Thursday: Bike / Weights - 2 hours
Friday: Swim/ Run/ Bike - 3 hours
Saturday: Bike / Run (Brick) - 5 Hours
Sunday: Swim / Run - 2 hours
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I actually have 20+ hours a week to train but am unable to recover from much more than 16. So if I was able to recover from that much training:
M Swim 1:30 Run 45 min
T Bike 2:00 Run 30 min
W Swim 1:00 Run 1:20
T Bike 2:00 Run 30 Min
F Swim 1:30 Run 45
S Swim 1:00 Bike 4-5:00 Run 30 min
S Run 2-2:30+
With 0 hrs strength sessions or functional this program IMO would be a recipe for disaster (injury)
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You must be a personal trainer
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monday: 40 mins am swim, 1 hour pm yoga
tuesday: 2 hours am ride, 30 mins run off bike. 30 mins PM run, 120 mins bouldering (rock gym)
wednesday: 1 hour swim, 1 hour yoga
thursday: 2 hour bike, 30 mins run off bike. 30 mins PM run, 120 mins bouldering
friday: 45 mins lunch run, 1 hour yoga after work, 25 mins easy swim
saturday: 5-6 hour ride, 30 min run off bike, pm hour yoga
sunday: 45 min bike, 80-100 min run, pm hour yoga
i know it’s more than 20 hours, but when you’re at the rock gym for 4 hours, only 30-45 mins of it is real climbing, you gotta let the fingers recover.
If you had 20 hours a week to train how would you spend it?
A lot differently than anyone has posted so far.
Assuming no work:
Monday off
Tuesday: am swim 1.5 hours, am bike 2 hours easyish, pm hard run, either tempo, intervals or fartlek around 1 hour
Wednesday: am swim 1.5 hours, pm run 1.25 hours
Thursday: am swim 1, am hard bike 2 hours, including FTP/SST or other interval work, pm run 1 hour
Friday: am swim 1.5 hours, pm bike 2 hours some SST if feeling ok
Saturday: am run 2 hours
Sunday: am bike 4 hours, 30 mins run off bike
.
I did 20 hrs last week.
Longest and hardest week since I quit swimming in college 25 years ago.
Mon night- 2 hr tempo bike 3 x 30 @ him pace, 6 mile run easy
Tuesday night- 7 mile east run, 6000 yard swim with last 15 x 100 hard
Wednesday night- 10 mile run with 4 miles at 13.1 pace and 5 x 800s, 1:45 hr easy bike
Thursday night- 1:45 easy bike, 6000 yard swim
Friday night- 21 mile easy run, 3000 easy swim
Sat morning- 5 hr bike, 2 mile run. 1600 swim
With 0 hrs strength sessions or functional this program IMO would be a recipe for disaster (injury)
Well my disaster has been going on 10 years now, then.
Well I certainly wouldn’t have any stretching time either… stretching makes you a better stretcher!
If you had 20 hours a week to train how would you spend it?
Let’s assume that I’m currently training 15 hours a week, so 20 hrs = 5 newly found free time to train.
2 more hours on my weakest leg (swimming)
2 more hours on the bike
1 more hour on my strongest leg (running)
What race are you preparing for? How long do you have to put together 20 hrs weeks? How far out from the race?
1hr30 (2 x 45 minutes strength/mobility/yoga)
4hrs Swim (3-4 x week)
1hr Vasa (2 x 30 mins Vasa brick with Bike)
8 or 9 hrs Bike
5 or 6 hrs Run
you can plus or minus it to 20hrs with either more/less bike/run time depending on area’s of improvement.
For me? Well, I have a 70.3 coming up May 2018. I am not too concerned with the swim, need to get stronger on the bike, and I know I can be very fast on the run. I have training setup in my house and live in a major city where riding a bike outside isnt safe (need 45 min to get somewhere it is safe…I do a lot on the bike trainer). I swim at lunch twice a week and on sundays.
With 0 hrs strength sessions or functional this program IMO would be a recipe for disaster (injury)
What are strength sessions? I haven’t touched a dumbbell, kettlebell or machine in 3 years and 1) injury-free 2) love working out so much more.
For me? Well, I have a 70.3 coming up May 2018. I am not too concerned with the swim, need to get stronger on the bike, and I know I can be very fast on the run. I have training setup in my house and live in a major city where riding a bike outside isnt safe (need 45 min to get somewhere it is safe…I do a lot on the bike trainer). I swim at lunch twice a week and on sundays.
Not sure of your past experience, but I’d aim for something repeatable, or using a 20 hour week specifically within your ATP. I’m going to assume that if your race is out in May 2018 then it is highly unlikely*** that your ATP would be prescribing 20 hours a week right now unless you have a high annual hourly goal.
As for the logic of what to do, as time increases for the week I generally lengthened 1-3 sessions accordingly. So for me I was training at an ATP of 700 hours which had highest volume at several weeks of 20-24 hours. Those weeks were inspired by my 18 hour weeks, which were inspired by my 16 hour weeks, and so on. Put the hours where you need it and where you can safely train the volume without injury.
I wouldn’t encourage doing 20 hours a week consistently unless you’ve been prepared for that (in which case you probably wouldn’t be asking).
From memory this is kind of what my schedule looked like, though it was specific to my needs:
M: 60-90min swim, 60-90 min bike
T: 90 min run, 120-150 min bike
W: 60-90 min swim. 120-150 min bike
Th: 120 min run. 120-150 min bike
F: 60-90 min swim
Sa: 240-300 min bike
Sun: 180-210 min run.
Monday was active recovery. Friday was a leg rest day.
edit: a word, oops
I agree with the comment about 0 hours of strength training being a recipe for disaster. I’ve been an athlete for most of my life. When I first started doing triathlons seriously, I basically stopped all strength training. When I made it up to training for IM distance, I found that my body broke down–training injuries, longer recovery times for injuries and long workouts, poor race performance, and long race recovery time. There were certainly a number of reasons for that, but when I did my second IM race the only significant difference in my training and/or nutrition regimen was to do 2-3 hours of strength training a week, plus daily ab work, in addition to the run/bike/swim work I did before. It was low weight, high rep stuff, but I had no significant injuries during training, my race day performance was several hours better, and my recovery time was significantly reduced. I credited the change to the strength training and have used that regimen ever since, with great results.
I work 40hrs a week and train more than 20. I’ve worked up to it but it is do-able. 4:30am to get up, in bed at 8:30pm. no kids.
Monday- 80min swim, 45min core/weights. 90min ez bike
Tuesday- 90min swim, 75-80min run with intervals, 75min bike with intervals
Wednesday- 80min swim, 45min core/weights, 2hr strength intervals on bike
Thursday- 90min swim, 75-80min run with intervals, evening always tbd based on energy
Friday- 80min swim, 45min core/weights, 2hr bike
Saturday- 1hr ez run, 2.5hr bike with intervals, 1hr swim
Sunday-90min run, 2-4hr bike, endurance