I was using workouts from a coach. Last season and the year before that I overtrained a lot. I would do double workouts just for the sake of getting in the workouts. Thinking that the more I did, the more I’d imporve. But 90% of the time, I was too tired and not fully recovered enough to get in a quality workout. But I raced mostly Sprint distances and Oly’s. I would usually either win or place in my age group (25-29). I’ve gone under and hour for some fast sprints and my best is 2:10 for OLY’s. before starting tri’s about 3 years ago, I had no previous running or cycling or swimming experience. However, I took to this sport well becasue I was blessed to have naturally athletic talent. Being 5’11" and 160 lbs, I have a good build for cycling and running. I learned how to swim using swim stroke drills. That is all I did for several months when I started. It sucked. But I did the drills.
Basically, started preparing my recent base around late November. There were 16 base weeks, 8 build and then 4 speed weeks to this program. Early during my preperation, I was training more. I did not have as many responsbilities here at Merck and was only working on average 40 hours/week. My first 8 -10 weeks of base were more like 10 hours/week training including my long weekend days. Basically, every M,WandF was a double workout. I was swimming ever M,W and F between 2000-2500 yards. And then either running or cycling for 45-60 minutes indoors. On Tuesdays and Thursday’s I would do either a quality run or a quality bike on the trainer. Weekends consisted of long slow runs and trainer rides.
This went on for about 8 weeks and was huge as it set a good base. Then I got slammed at work. I was forced to alter my schedule and do QUALITY stuff during the week as my time was limited. I swam once per week - every Monday afternoon. I swam really hard 2500 every Monday in a mesh bathing suit with tons of drag. No speedo as tempted as I was, I used the drag mesh Starter shorts. As long as I could stay under 35 minutes I was pleased. I did not care to get faster. Just maintain my speed.
On Tuesdays, I would go out and do a fairly hard run. Fartlek style for about 60 minutes during my lunch break. I’d be spent! Wednesday’s were usually a double bike day. I would try to spin on my trainer before work for 45 minutes, then again after work for 45-60 minutes. Thursday typically consisted on a 60 minute quality ride outdoors. I’d be spent! I’d mix in Hills or hard intervals on flats. it hurt! I would kill myself going hard. Friday’s was typically a moderate run 50 - 60 minutes tossing in a few run ups. I would do several 2 and 4 minute run ups during my runs. Fartlek style. Then Saturday I would do a HARD 9 mile Time Trial followed by a 3 hour ride and then a 30 min run brick. Every other weekend, I’d do a 30 min run, 2 hour bike, 30 min run. Fairly hard.
Through it all, I did not train many hours, BUT I did stay painfully consistant. Then two weeks out from Eagleman I started tapering.
I found that CONSISTANCY was the driving force behind absorbing my training. I realized that it does not take a lot of time to train smart. If you train smart, you make the most out of window of time you have and get quality rest that allows you to hit your workouts hard. I honestly feel that if you get 3 or 4 qualioty workouts in with epic rest in your weeks, you will see yourself improving. Now I have much more free time at work and need to figure out what to do with it.
I would be more than happy to send you a sample week from my coach…
