Howdy. I am seeking advice on my training schedule.
My ‘A’ race is my first half Iron on August 7. I have a pretty good idea of what I am doing for the next 3 weeks and I have a ‘taper’ figured out.
So I am seeking input for June 27 to July 23 (more or less), a four week block. I am almost totally free during this time (I’m a teacher) so I can go crazy. I’m sort of following the tri newbies “Intermediate” plan but finding it is too light.
What do I really need to focus on while training for this distance?
Between now and the end of July, I am hoping to squeeze in a couple 10,000 yard swim weeks; a couple 35 mile run weeks; a couple 80 mi. long rides, a couple 3-4 hour bricks and an Oly race. The question I have is, what is the best order to do this stuff? Like I said my schedule is flexible.
Background: This is my third season and I have about a dozen spints and olympic races under my belt.
Right now (May and June) a typical training week is 10-12 hours: 100B; 25R; 8,000S.
disclaimer: My sucess has been at Oly distance, and I’ve only completed 2 halfs and didn’t feel like I raced them like I do Oly’s.
Looks like your ‘typical training week’ is pretty balanced and I would say to just increase everything proportionally. I like Gordo’s advice to accumulate most of your training fatigue from the bike. If you’re going to brick often, I’d recommend breaking it up and doing some of them as B-R-B-R so that you do not wear yourself down as much. Don’t forget to take a day completely off every 10-15 days or so and get plenty of stretching in there as well.
My ‘basic week’ training for a half this year was 4 swims (~ 3.5 k each), 30 miles of running, and 150 miles of biking. I could have used a little more cycling but I just didn’t have the time. Good luck and have fun.
Don’t nuke yourself just because you more free time. You’ll just end up injured or sick or needing a long recovery. the best thing to do would be spread your long workouts out from each other so you get max recovery between the long ride and run. You’ll get a better quality workout that way. If the aug-7 1/2IM is Troika, I’d get used to running in the heat. the run has no shade and can be a cooker.
Yep, It’s Troika and noon in early August in Spokane is hot no matter what … The whole eating and drinking part is a little scary, too. I’m used to 2 gels, 2 bottles of water and getting it done in 2:15 in OD races. Can’t wait to step up. -TB
As you might guess from my comment, I had a total meltdown last year. I was on target to under 5 hours until the last 3 miles of the run took me almost 30 mins. The water temp is usually right on the borderline of being a non-wetsuit swim so be prepared for that possiblity. It’s also long by 3-4 mins compared to other 1/2’s I’ve done.
I would recommend cycling more. Helped me when I did my second triathlon, and first HIM last year - Troika as well. Bike course is mostly flats with a few rollers, but no serious hill except one in the last 5 or 10K (although not very serious) and I think you should train on similar terrain - for example, get used to getting out of the saddle and powering over rollers that are about 200-300m long and maybe 10-20m deniv.
I would suggest something like 2 long rides (~120K) a week and 2 short ones around 60K with intervals/strength work. Regarding the run, indeed it’s hot, so you want to make sure you get used to running in the heat.
Glad the swim was with a wetsuit last year, otherwise I’d have been in trouble
I’d be surprised if the course is long - in any case last year I think we had a slight tailwind on the bike, which helped a bit.
Enjoy the race, the course is nice (in particular the bike)!
