There recently was a thread about how to knock 2:00 min/mile off your run time. This thread generated a lot of “discussion” about relative merits of increasing volume vs. increasing intensity. After reading through numerous pages, I basically became convinced that increasing my mileage (on both bike and run) could have a significant impact on my mediocre performance.
Poster in that thread was (I think) competing primarily in Olympic distance events and running about 20 MPW. General consensus seemed to be that this was a pitiful total. As someone who did my first Oly. a couple of weeks ago and usually ran 10-12 MPW this didn’t exactly make me feel proud of my training regimen. (Of course the poster was a significantly more accomplished triathlete who was looking for podium finishes and a 5:30/mile run pace - my goals are more modest).
However, this got me thinking about how I could increase my mileage. Right now I train 6 days/week and do one work out a day (usually in the morning). That basically means I bike 2 days/week, swim 2 days/week and run 2 days/week. For me to maintain this one work out per day schedule and increase my run milage to even 20 MPW - I basically have to do two 10 mile workouts (or some combination thereof, like 8 and 12, 7 and 13). If I want to get up to 30 MPW, it means two REALLY long runs. Same thing for bike. Currently doing about 50-60 MPW (one 40-45 mile ride and one 18-20 mile ride). Again to increase my mileage, and maintain my current schedule I’m going to have to start doing some pretty long rides. Yet, it sounds like even you high mileage guys aren’t doing two 18 mile runs a week, or a couple of 60 mile bike rides.
Basically, it seems like the only way to get my mileage up is to start doing double workouts (one in the morning and one in the afternoon/evening) which would at least give me three days/week devoted to each discipline. Unfortunately, with a wife, kidsy and full time job double workouts are going to be tough to swing. Am I missing something?
Frankly, if I could even get my run mileage up to 20-25 MPW and my bike up to 80-90 MPW I’d be very happy.
You could tack on a couple of miles after each bike ride. That would give you a few more miles a week with the added benefit of the “Brick”. It would make your morning workout a little longer but would not require the second session after work.
You might also be able to add a quick run before your swim as well.
That could add 4 runs to your week which, even averaging 3 miles per run (ex. 2 miles off the bike and 4 miles before the swim,) would effectively double your milage plus give you the benefit of the brick, plus help get you warmed up before your swim practice.
Can you start earlier and do combined workouts? For example: swim/run, swim/bike, bike/run.
Do you have a trainer? I get a lot of use out of my stationary trainer, since I can use it before the sun comes up.
I have a wife and kids, too. So, I have to get in most of my weekday workouts when they are still sleeping. I’ll occasionally throw in an evening run here and there.
Remember that you want the hard days harder and the easy days easier…the peanut butter spread aproach isn’t very effective…e.g. most days same amount of time and intensity of training…my workouts are usually an hour durng the week but 3-4 hours each on weekend days…as far as running, I have one long run 14-15 miles, and one high intensity tempo run each week, they anchor my run week, other runs are more mellow…I race Olympic and half iron. Overdistance training is the number one recommendation I get from elite athletes and coaches to break through performance plateaus.
4 “runs” per week - a long run of 10-15, an moderate run of ~8, a brick run of 4-5, and a short transition run of 2-3 off the bike from your long ride. The top end of those ranges get you to about 30 miles in a relatively useful way. I say “useful” because you aren’t just out running for the sake of padding your training log. Each of those runs has a purpose in your overall training program while at the same time increasing both your run volume and, probably more importantly at first, your run frequency. Obviously you shouldn’t jump right into this as I’ve suggested above. Use those numbers as targets that you work up to over the next 4-6 weeks. First I’d add the transition run and begin to increase your long run gradually and keep your current moderate run but build it to ~8 miles if it isn’t there yet. After a few weeks you can add the brick run but again, start it at maybe 2-3 miles and build it. So you aren’t rerally adding axtra training sessions since 2 of those 4 runs are incorporated into a bike session (brick and transition run). They might make your workouts a bit longer but that’s the trade-pff to doing morning and afternoon workouts.
For biking, I’d say the single most important thing you can do on a weekly basis is a long ride of 50-100 miles…52 weeks a year. Again, build it there over time. Frequency is also important. In addition a moderate (60min) brick ride and a 45-90 min technique session on the trainer where you focus on pedaling technique and drills along with aerobic conditioning will be a great foundation.
So that adds a single workout to your current schedule but gets you 4 runs and 3 bikes per week as opposed to the 2 and 2 you are currently doing. Your frequency and volume will both increase and each session has a purpose so you aren’t just out training for the hell of it. For those with a lot of extra time I see nothing wrong with logging miles for the sake of building volume but if you have a more limited schedule due to the rest of your life then you need to figure out hw to train efficiently and get the most out of every session.
A little bit here and there goes a long way. Sneak in little runs when you can, same for biking.
Adding 1 or 2 20 minute (2+ mile) runs and a 40 minute (10-12 mile) bike will help a lot. That’s just 1.5 extra hours w/ stretching, but it can help an oly time several minutes in both disciplines … BTW: 20 miles a week is decent: Lots of solid athletes run just 20 miles a week and do 7-8 min. pace in oly races.
Most of my weekly training comes from two-way commute to work: ~110 miles biking (4 days) and 26.4 miles running (1 day). It really helps. Extra 3 miles brick run (6:15-6:30 min/mile) after one of my bike daily commutes and 2-3 hours of training on Saturday bring my training volume to decent numbers for an amateur like me.
Two long runs would just get you more endurance for running longer at a slower pace. Two a days are the better solution. Either tack on a short run to a bike, or work in a run at lunch, or suck it up at night and add a four miler, after a morning workout. It will take some creativity on your part how to work it in.
Two long runs would just get you more endurance for running longer at a slower pace. Two a days are the better solution. Either tack on a short run to a bike, or work in a run at lunch, or suck it up at night and add a four miler, after a morning workout. It will take some creativity on your part how to work it in.
Not true at all. Aerobic base training is extremely important to building a more efficient body and that efficiency provides benefits at all intensities. It’s all about training smarter. I wrote a response on another forum to a person asking why bother with longer runs since he was training for a sprint tri…I’ll dig that up and post it here as it seems it would provide some useful education. That being said, I don’t suggest the OP start doing 2 long runs per week…it’s not necessary and could easily result in injury or overtraining syndrome.
Thanks for all the suggestions. Trying to throw in a couple of bricks is something I’ve been thinking about. Have on occasion done a 2-3 mi. run immediately after my 20 mile bike ride (primarily to train for transition). But if I did it regularly, would add a couple of miles to my weekly training. Doing a 2-4 mi run prior to at least one swim would also be doable.
Have also thought about trying to use weekends for longer training sessions. One concern I have is about doing back to back long workouts. If I work my way up to a 60+ mile bike ride on Saturday, will I have anything left in my tanks for a 10+ mi run on Sunday?
To me the great thing, and the challenge of triathlon is that you have to train in and balance three disciplines. If you’re just running, doing a 30 mi. week is as easy as running 5 miles a day. It gets a lot harder when you have to incorporate it with biking and swimming. And you’re trying to achieve some balance of hard days/easy days/rest days.
This isn’t a rule but the standard approach is long run Sat and long ride Sun…or switch them up. The key to your long efforts is that you should be at an intensity that doesn’t leave you beat down. Long sessions are all about improving your aerobic base, not necessarily building strength. Long rides and runs should be at a very comfortable pace.
May be I should have been more precise. Doing two long runs at the cost of eliminating shorter runs wuold result in more endurance with less speed. I have gone the long, slow run route, abd you will get a surprising amount of speed by that approach, simply by being able to hold a higher steady pace. However, I did lose my top two “gears”. For half and full IMs, it was a non issue. For sprints and olys, it would be cause for major concern.
By all means, long runs will improve base and will get you some speed (by keeping you from fading). But for shorter races, you will need to mix it up with some intensity.
If I work my way up to a 60+ mile bike ride on Saturday, will I have anything left in my tanks for a 10+ mi run on Sunday?
No problem if you build up over a month or two. For most oly distance racers (people who go 2:30 to 3+ hours), a 60 miler and a 10 miler are nice but not necessary. A 45-50 mile bike and a 8-10 mile long run are plenty, so long as there one more bike of 1-2 hours and 5-6 mile run … Half IM training is a different story.