This summer I really want to focus on getting fast. Set a 21 minute PR in marathon this year but I am a little tired of the longer distances. I really want to see if I can get some top 10 placing in the larger sprint races for my 45-50 age group. SO what is the best plan out there? Anybody try Time Crunched Triathlete? I imagine that more speed work is in order. Any tips would be appreciated.
I was exactly in your shoes a few seasons ago (and almost the same age). Had been doing marathons & IMs and wanted to A) have a little more free time on the weekends, and B) get faster! So I switched to sprint races and it’s been going well so far. Can’t vouch for Chris Carmichael’s book, sorry. But here’s what I did:
For swimming I swam with my Masters team 3-4 days a week (3 days seems to maintain my swim fitness, 4+ days improves it).
For running I exclusively use the Jack Daniels book, but per his recommendation for triathletes I eliminated one of the 3 quality days per week (so I end up doing 1 speed/track day and 1 tempo day). All the other days are easy runs–he recommends running 7 days per week, if not doing doubles on some of those days. I also swap a speed workout with hill repeats occasionally. And one of the easy runs is always a somewhat hilly “long” run (8-10 miles). Maybe someone can correct me but I don’t think this is too far off from the popular BarryP plan on this site.
For cycling I’m a little lost (go figure it’s my weakest leg). I’ve cobbled together lots of different methods, mostly from this forum and have had decent results. I kind of follow the Jack Daniel’s methodology for cycling: 1 speed day (FTP intervals on the trainer, i.e. 3x10, 2x15, 2x20, etc.), 1 tempo day (sweet spot intervals, i.e. 2x30 @ 90%), 1 long ride (usually hills, with some FTP thrown in there), and an easy recovery day after the long ride. For a 4 week block I’ll swap the FTP intervals with VO2 max intervals: shorter intervals (3-5 minutes) at higher intensity (110+%). I also try to get an FTP test in there every 2-3 months.
Lastly, I spent several days solely working on transition speed (like how to dismount by keeping my shoes clipped in, etc.). This began as a comedy of errors, but I’m finally getting the hang of it.
Hope this helps. I’ve managed to snag quite a few podium spots using this plan but I know I could dial it in a lot better, especially if I had a coach. Let me know how the Time Crunched Triathlete book is.
I’m 17yo, second year triathlete, working on getting to ITU junior elite cup races. These are fast paced, high intensity from start to finish. My training for the past few months:
M-4.5k swim w/20x100, weights
T-4.5k swim w/5x400, 75’ ride/20’ run OTB
W-weights, 75’ ride/intervals
T-4.5k swim w/endurance set, 75’ ride/20’ run OTB
F-4.5k swim w/anaerobic sprints, weights
S-5k swim w/VO2 set, 2:00 aerobic ride
S- 2 or 2.5hr ride with very hard intervals, eg 6/5/4/3/2/1 HARD w/equal recovery, 20’ run OTB
Seems like a lot but I get it done as a full time high school student (honors) with a programming internship and social life etc.
My swim volume is high because I’m trying to fix it for ITU. Also running volume is very low (although I run 18:30-19:00 OTB with this schedule). If I were you I’d cut the swim volume to 3x/week and run a bit more. Maybe a Wednesday long run, move the bike intervals to Thursday.
I run well off this schedule by getting the most out of my time spent running. I’m injury prone so I limit it. 20’ for me is 5k, not pushing. Run it as tempo for part, ex. 15’ tempo, 5’ cd.
When I get closer to races and I need to practice hard running, I don’t go to the track. I use my 20’ OTB run as 3x1 mile HARD, 5:20-5:30ish, then use the remaining time to jog a cooldown.
For bike intervals, I generally only do them 2x/week. More = breakdown, at least for me. Generally the weekday session is something like 2x15 or 2x20. I don’t have power so I go by feel, and it’s tempo pace. I 99% of my rides on the trainer, so I get every last bit of benefit from my rides, no coasting (although I live in a very poor area for cycling…I’d probably ride outside if things were better).
I also do a fair bit of strength training, 3hrs/week. I think it helps keep me straightened out from all the SBR. You can cut this down or out, maybe in favor of rest or more running.
There is one specific workout that I always do about 10days out from a race. Warmup 20’ spin, then do 3x(15’ tempo ride, 10’ hard run). Spin 15’ easy to cooldown. This is always a good gauge of fitness for me. It also helps practice transitions, which are critical in sprints.
You can scale this up/down as needed. Fwiw, I do about 13:20 for 1000scy (that’s a work in progress), 29:30 20k bike, and 18:30-19:00 OTB 5k on this schedule. I do wish I could run more because I think if I got to 20mpw I’d crack 18 OTB.
Hope this helps - any questions just ask!
What is your background in triathlons? Swimmer, cyclist, runner? 800 yd swim time? 20k bike time? 5k run time?
Before 2009 I never did anything athletic. Since then I have mainly done long distance.
1/2 IM - 5:24
IM- 12:02
Marathon: 3:35
10K: 44
If you are just getting in to shorter distances than you should do some baseline testing. Find a local 5k and run it till you puke! Go do a 800 yd timing in the pool and if you have a power meter than do a ftp test and figure out how fast you are right now. When I started racing with my team (Endorphin Fitness) I had to do baseline testing and its a great place to start.