So I´ve got Norseman and IM Copenhagen this august. Looking for some input on my training.
Currently studying, so no money to spend on a triathlon trainer.
I´m an okay swimmer, 10x100 1.16-1.18 @ 1.30. My threshold is 280w on the bike. 10k testrun 38.10, Half Maraton PB. 1.30.
This week looked like this :
Mon:
3.8k swim, 4(200+2x100+4x50) i3 mainset
45 min strength training
Evening: 4x10min threshold on bike trainer
Tue : 8x1000m running i3/4
Wed : 3k easy swim
Evening 90min i1 bike trainer
Tue : 60min easy run
Fri: 3.5k swim, 15x100 @ 1.30 i3
60min strength training
Sat : 2.5h bike ride i1
Sun : 3h bike + 1h run i1
I´m doing between 15-20h a week. What I´m looking for is input on more quality run/bike workouts.
Need to improve my running, but i´m having some problems with my legs. Should be okay with more inclined running etc.
the first advise, drop the strength training. it wont help you getting faster and it s 90min in your week that you can invest in swim bike run and become a better athlete
for other advice, we would first need more info on your issue with your legs…what injury? what s the problem?
I think there is room for some improvement in your bike and run. On the bike I would look to add in some longer tempo and threshold workouts. 4x10 is great, but as you progress you should be adding time to them (3x15, 2x20, 3x20, etc.). For your run, you could really benefit from a long run every other week at least. 2+ hours, but I wouldn’t until you can get your injury under control.
As far as strength training goes, I am a huge advocate of it. With triathlons it sometimes makes it tough to fit it all in, but I would recommend backing down to two 30 minutes sessions per week. These are maintenance strength training and help to build muscle that your are breaking down while running. On the bike strength training (over-geared hill climbs) will also help.