Any ideas on how I can impove my current training plan or any comments welcome. I am mainly aiming at standard distance Duathlons though hope to include some Tri’s next year (hopeing to do a Swim camp in Autumn), though this year I am also doing a couple of 24hr MTB race (one in a 4man team and on as a pair). I have been a recreational MTBer for some years and use to run CX as school (I am 29 now so that was a while ago). I joined my local tri club in 2002, but due to other sporting commitments last year was the first where I started training (not structured though0 more regularly and did a few more races (3Du’s,2 mtb,1 10krun, 4 TT’s + a number of training crits). Iam slowly working my way up from the back of the field, but feel I still have lots of improvements to make. I have done 1 10 TT this year on road bike with no tri bar’s in under 27mins (rolling course) and my last 1mile running TT(done to celebrate the birthday of the 4min mile) = 5:30. I had a mixed winter with little running due to injury and several breaks in cycling due to colds/flue that plague our office.
Currently work 9:30 -5:30 x5 (though when busy I have to leave later).
Summer training=
MONDAY – rest – Maybe an easy swim before work or an easy cycle after work.
TUESDAY – Morning: Hill reps (R) (alternating between short reps e.g 30 secs x 20, medium – 90secs x 8 , long 3mins – 1min rest 30 sec sprint jog back x 4).
Evening Training Crit 1 hour + 5 laps.
WEDNESDAY – Rest\easy - Maybe an easy swim before work or an easy cycle after work.
THURSDAY – (may be a short ride before work) Evening Track session – various intervals and time trials e.g 600meter reps one week and a 1 mile time trial the next.
FRIDAY – Easy – Swim &/or bike.
SATURDAY – Morning – Club bike ride – 40 to 60 miles various speeds,
Evening short running reps on grass 30 secs fast 30 sec rest x 4 then 2-3min recovery x 3.
SUNDAY – long run in woods currently up to 1:30hrs (may alternate with some hilly offroad runs as endurance increases). Short ride.
If the weather permits I do some running drills, stretches and exercises (e.g. core stab’, press ups etc) in the park at lunch time.
My two main sessions are the bike crits and the Thursday track sessions with the running club . My running technique has improved greatly as a result of these the running sessions and this year is the first where I have done speed work(last year I did 1 or 2 steady runs per week). The crits are really tough sessions with some useful local roadies who are great at passing on advice etc.
I would like to include the odd local evening TT’s I have the choice of Wednesday nights or Friday could I fit these in or would it conflict with my current training? The Tri club are also doing coached bike sessions on friday night 1.5 alternating between hilly ride, hill intervals, TT efforts can I add this? I am contemplating adding in some brick work outs e.g warm up on bike then 3mins hard off bike into 4 x 400meter reps. on bike 3mins hard, 2 times 800m run etc. If I do these when should I add them and what can I drop.
Weeks that I am racing (these might not be important races) on a Sunday does it mater that my long run goes out the window or should I drop another session and have my long run in the week?
Sorry for such a long post any advice on how to get the most form my training would be great.