After two poor race seasons in a row, I’m reaching out to the STers for some help.
The last two years, I have had my “A” race in the fall. My performance was pretty weak, and would motivate me to get out there and start training hard for next year’s race! Unfortunately that motivation would burn out by spring, and work/school/family would start needing some attention, and my summer training would suffer greatly, causing a weak fall race, and so the viscious cycle would repeat.
My main goal(as it has been for the last two years) is to do well over a 70.3 distance race(currently >6:30) that’s held every fall in OKC. I need to find a way to use winter to improve my overall fitness, while not burning out and slacking come summer.
I have heard some say to use winter to build my aerobic base(lots of slow easy running/biking) and others say to do high intensity stuff. I’m open to whatever works!
I have a HRM, and a trainer, but that’s about it(besides the necessities: bike, running shoes). I’m also open to any low budget training tools that will help me(books, cheap gear, etc).
Given your times until now I’d venture to say the focus on aerobic work would be more effective. This should also be easier on you mentally as you won’t be pushing yourself to the limit a year out from your A race meaning that you should be able to maintain focus and motivation for longer.
Height and weight + some other times or fitness benchmarks would be useful to help make this decision.
Since you’ve been racing for 2 seasons, you should know your weaknesses. Is it form, aerobic base, strength, speed, threshold, nutrition, weight, durability, time maangement…? Whichever is your weakest discipline SBR, work on that.
Given your times until now I’d venture to say the focus on aerobic work would be more effective. This should also be easier on you mentally as you won’t be pushing yourself to the limit a year out from your A race meaning that you should be able to maintain focus and motivation for longer.
Height and weight + some other times or fitness benchmarks would be useful to help make this decision.
6’, 180ish. Half marathon PR 1:53. OLY PR is around 3hr. 5k PR is 23:03. Running is my strength, and I hate swimming, but I’m pretty sure time on the bike will do me the most good… Last 70.3 I only rode around 16MPH on a flat course, windy day and that was too hard
Given your times until now I’d venture to say the focus on aerobic work would be more effective. This should also be easier on you mentally as you won’t be pushing yourself to the limit a year out from your A race meaning that you should be able to maintain focus and motivation for longer.
Height and weight + some other times or fitness benchmarks would be useful to help make this decision.
6’, 180ish. Half marathon PR 1:53. OLY PR is around 3hr. 5k PR is 23:03. Running is my strength, and I hate swimming, but I’m pretty sure time on the bike will do me the most good… Last 70.3 I only rode around 16MPH on a flat course, windy day and that was too hard
I would say it looks like you have some drop-off from your 5k time to your HM time. So more aerobic work is probably what you need vs. “speed”. However in comparison to your biking the run shouldn’t be something to worry about. I would focus on strength on the bike and if possible losing weight/improving body composition.
