NON-Elite Athletes OVER 50 Years Old: Your Volume?

Triathlon Forum
1

I’m just a regular guy, 50 years old, who likes to do triathlons. I don’t need to win (never will) or podium (probably never will), but I’m just competitive enough to want to see improvement. On good days I finish in the top third of my age group. My triathlon training is slightly compromised because I like to run a lot during the Winter, as you’ll see below.

I’m curious about the volume others my age and older are doing. In evaluating some more recent races, I feel as though I’m overtraining. What makes this hard to swallow is that I don’t train very much. Well, it doesn’t SEEM like much when every other person on ST is swimming, running, and biking all 5x per week. Furthermore, ANY problem you have in triathlons is because, you guessed it, your volume is too low. You aren’t swimming enough, or biking enough. You’re lazy.

Right now, I tend to:

Swim 2x per week (M,F), 45 min to 2 hr per swim.
Bike 3x per week (Sat 2-6 hr,T 1-2 hr, R 1-2 hr).
Run 2x per week (Sun 1.5-3.5 hr, W 1-2 hr).

I should note that running comes easiest to me so I can afford to do less of it. Also, I run 4x per week during the Winter, and will culminate that training by doing an Ultra in the Spring. So I’ve built a good running base once Summer comes. I continue to bike 2x per week all Winter.

Also, I do all distances of races, up to one full distance I’ve done, Redman (13:30).

As little as I swim, I’m not concerned with that now. It’s going fine. But my legs are feeling way overtrained (sore) as I head into races, as well as just feeling too sore for each bike/run workout. Again, it seems my volume is pathetically low compared to most folks, but I still feel overtrained. My thought has been that swim days are rest days for the legs. But I’m considering actually dropping the Thursday bike, at least after the initial Spring/Summer build-up, after I’ve gotten my bike legs back.

So…just curious. What’s your volume? This may give me some ideas on how to improve. I realize I’ll probably find out most of you are doing much more than me, but I’d like to know.

Thanks,

Tim

PS. I realize volume may not be my problem at all. I may just be failing to taper well enough. Some will say it’s nutrition. Or maybe I should bike more in the Winter. However, I’m still curious about your volumes. I always tell others, "It’s better to undertrain for a race than overtrain, but I’m not sure I’m following my own advice.)

2

I am 55, and like you, just a regular guy. What you did not touch on is how many weeks a year you train. What I find is critical is I train 12 months a year. Basically never take time off. It goes too quick, and takes too long, and too much risk, to try and get back. My schedule from April 1st until end of Nov, is

Swim M,W,F 1 hour Then Spin bike 1 hour trainer.
Bike Tu, Thurs, Sat, 1 hour intervals. then 1 hour running hills LSD.
Bike Sun, 1 hour spin.

So, on non race weeks, about 13 hours.

On race weeks I swim friday, and then stop until race day Sunday.

From Dec 1st until end of march I try to swim 1 day a week, but am happy with 1 day a month. I might kick my bike spin longer if I can handle the boring time on the trainer.

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3

I’ll bite being that I’m 52.

Background - I’ve been doing this for 25+ years and countless halfs and 14 IMs. Last two IMs were 11:20 and 11:30 and recently did a 1/2 at 5:03. Qualified this year to Vegas so I guess I’m in the top 15% for my AG.

Just started building for IMAZ biggest weeks I may get to 12-13 hours.

Swim 2 x 2500 at lunch
Run 3 x 5-6 miles at lunch, building to maybe three 2:30 to 2:45 type runs on weekend - max miles would be maybe 30 miles in a week.
Bike - once to work 40 miles RT and one long ride on weekend up to 100 miles. Max weekly miles would be 140 miles. Maybe take a day off during build to get a week with 180 miles.

The other 10 months I’m pretty good at getting 7-9 hours per week.

For me it all comes down to consistency, no speed work, but when I ride the bike it’s a fairly steady pace.

I have wife, kids, and job so I have no desire to train more than 13 hours in any one week. For IM, I need 5x100 mile rides and 3-4 good long runs. Would like to break 11:15 at IMAZ.

4

I train 12 months per year.

So you never do a bike ride over one hour? But one hour every single day? Interesting. Volume-wise we’re about the same on the bike, I guess.

Sounds like you do no taper whatsoever. Also interesting.

I guess my total hours varies from 8 (rarely that low) to about 17 (rarely that high). Or an average of about 12-ish.

I am 55, and like you, just a regular guy. What you did not touch on is how many weeks a year you train. What I find is critical is I train 12 months a year. Basically never take time off. It goes too quick, and takes too long, and too much risk, to try and get back. My schedule from April 1st until end of Nov, is

Swim M,W,F 1 hour Then Spin bike 1 hour trainer.
Bike Tu, Thurs, Sat, 1 hour intervals. then 1 hour running hills LSD.
Bike Sun, 1 hour spin.

So, on non race weeks, about 13 hours.

On race weeks I swim friday, and then stop until race day Sunday.

5

You run a bit more (and swim longer) but otherwise we’re not horribly different in our workouts. You’re just a lot better. :smiley:

I’m interested to see you’re doing that well on the two bike rides per week. Interesting.

Thanks for the response.

I should note I’ve only been doing triathlons about 5 years. And only swimming and cycling that long as well.

I’ll bite being that I’m 52.

Background - I’ve been doing this for 25+ years and countless halfs and 14 IMs. Last two IMs were 11:20 and 11:30 and recently did a 1/2 at 5:03. Qualified this year to Vegas so I guess I’m in the top 15% for my AG.

Just started building for IMAZ biggest weeks I may get to 12-13 hours.

Swim 2 x 2500 at lunch
Run 3 x 5-6 miles at lunch, building to maybe three 2:30 to 2:45 type runs on weekend - max miles would be maybe 30 miles in a week.
Bike - once to work 40 miles RT and one long ride on weekend up to 100 miles. Max weekly miles would be 140 miles. Maybe take a day off during build to get a week with 180 miles.

6

I train 12 months per year.

So you never do a bike ride over one hour? But one hour every single day? Interesting. Volume-wise we’re about the same on the bike, I guess.

Sounds like you do no taper whatsoever. Also interesting.

I guess my total hours varies from 8 (rarely that low) to about 17 (rarely that high). Or an average of about 12-ish.

I]

I maybe went out on the road 6 times this year for some 4 hour rides. I just cannot stand riding on the road for the risks. The last time I went out I had 2 front flats going down big hills. Scared the heck out of me.
So, since I know Andy Potts does most of his riding on his trainer, I figure I would give it a try this last year.

Basically my trainer rides are an hour. My butt gets so sore. And an hour ride on the trainer I hear is like 1.5 on the road since you never stop. Now I do use “the product that cannot be talked about” on my trainer and feel it gives me run training while I am one the trainer. I sure ran faster this year than I ever have before.

Taper, what is a taper? I just do no speed work, lots of LSD. Above 50, what I have seen is so many folks leaving the sport because of injury. So, I figure the trick to racing at our age is less about speed, and more about just getting to the starting line healthy!!

So yes, looks like we train about the same.

I have seen some real fast guys in the 50-54 age bracket and still do. But boy, when you get into the 55 and over, there are a few but very few. I just look at the ranking results and boy does it drop off fast, both in quality and quantity of racers.

I have read many older racers who say one trick is to train all year long. No real reason to train like one is 20 with speed work. Just try to keep the base in place and most will do very well at races.

So do you ride outside? So many older folks I talk to have had crashes for one reason or another that they either have to quit, or consider the trainer just for safety. Our balance and reaction time is just not
what it used to be when we were 20.

Now, with my training, my total focus is Olympic and a few sprints. Since I have signed up for IMLT next year, I do plan to make a few changes around July next year. Will probably kick the run times up a little. Will leave the swim stuff alone. But plan to try and do my long ride once a week outside. Might try to kick the trainer time up a little on the spin days also. Will just see how the body reacts.

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7

If you’re concerned about being sore, I’d look at running just two days per week… Pounding yourself for 1.5 - 2 hours just 2 times a week has got to beat up your legs.

Why not increase the frequency and decrease the mileage for each run?

8

I actually really dislike riding on a trainer. I ride outside any time I can. This is part of the reason I don’t ride enough in the Winter. I’m too wimpy to ride in freezing/snowy/slushy/wet weather, but I don’t care for the trainer either. But I still consistently do it anyway.

I’m always torn between the speed work/LSD stuff. I actually like speed work a lot. And I tend, probably, not to take it easy enough when I bike. I probably do need to hold back a bit more. I understand the concept of staying in “zone 3” and all that, but I like to move faster at times. But that also means I need to learn to take it easier the week before a race. I don’t mean not working out, but learning to dial it way back compared to my normal workouts.

Taper, what is a taper? I just do no speed work, lots of LSD. Above 50, what I have seen is so many folks leaving the sport because of injury. So, I figure the trick to racing at our age is less about speed, and more about just getting to the starting line healthy!!

So do you ride outside? So many older folks I talk to have had crashes for one reason or another that they either have to quit, or consider the trainer just for safety. Our balance and reaction time is just not
what it used to be when we were 20.

9

If you’re concerned about being sore, I’d look at running just two days per week… Pounding yourself for 1.5 - 2 hours just 2 times a week has got to beat up your legs.

Why not increase the frequency and decrease the mileage for each run?

Was slightly confused at the wording in your first sentence. Anyway, I think my running mileage isn’t high now. I don’t think running is my problem as much as biking is. I think biking tears up my legs more than running does. As a runner I know how to feel if I’m over-running. I can’t get that same feedback when biking. I’ll push it until I cramp up and bonk. Yes I suppose if I made my running easier I could bike more, but I run about as little as one can get away with already during tri season. (As I said, I make up for it in the Winter.)

Of course one problem may be that I tend to not focus on triathlons. I actually consider swimming and biking to be cross-training for running. (By swimming and biking, I can keep my fitness without pounding my body so much.) So while I train all year, it’s heavy on running for six months, and heavier on biking for six months. It’s how I like to do it but maybe not the best approach. (Although I can argue it’s actually a good approach, since various muscles are given somewhat of a “rest” for awhile during parts of the year.)

10

I’m just getting into Tris. Did 3 Sprints this summer but was sick most of the summer (Kidney stones & Infections, flu, pneumonia, colds from kids etc.). So, very little training. I don’t know what my training level will be this winter as I’ll be on the ski slopes 1 to 3 days / evenings a week as well. I’m currently signed up for 2 Different Tri programs a week plus a Tri swimming program once a week. That’ll the first 5 hours per week. On top of that I have a treadmill and Computrainer at home so will augment the above programs with that. I’ll be 62 in another 9 days.

The advantage at my age is that for the local Tris I can sometimes podium as long as I finish :). But in reality I just want to get to the point where I figure I’m doing well for what I put into it and so far that hasn’t happened.

11

If you’re concerned about being sore, I’d look at running just two days per week… Pounding yourself for 1.5 - 2 hours just 2 times a week has got to beat up your legs.

Why not increase the frequency and decrease the mileage for each run?

Was slightly confused at the wording in your first sentence. Anyway, I think my running mileage isn’t high now. I don’t think running is my problem as much as biking is. I think biking tears up my legs more than running does. As a runner I know how to feel if I’m over-running. I can’t get that same feedback when biking. I’ll push it until I cramp up and bonk. Yes I suppose if I made my running easier I could bike more, but I run about as little as one can get away with already during tri season. (As I said, I make up for it in the Winter.)

Of course one problem may be that I tend to not focus on triathlons. I actually consider swimming and biking to be cross-training for running. (By swimming and biking, I can keep my fitness without pounding my body so much.) So while I train all year, it’s heavy on running for six months, and heavier on biking for six months. It’s how I like to do it but maybe not the best approach. (Although I can argue it’s actually a good approach, since various muscles are given somewhat of a “rest” for awhile during parts of the year.)

I’m the one who is confused…From your original post.*."*But my legs are feeling way overtrained (sore) as I head into races, as well as just feeling too sore for each bike/run workout."

It’s not about whether you think your mileage is high or not. My point was that running just two days a week for over an hour really beats up your legs…run more times per week with fewer miles during each session. That will be easier on your legs…at least it is for me.

Biking doesn’t make my legs sore…it fatigues them, but they aren’t beat up from the pounding that comes from running.

12

I actually really dislike riding on a trainer. I ride outside any time I can. This is part of the reason I don’t ride enough in the Winter. I’m too wimpy to ride in freezing/snowy/slushy/wet weather, but I don’t care for the trainer either. But I still consistently do it anyway.

I’m always torn between the speed work/LSD stuff. I actually like speed work a lot. And I tend, probably, not to take it easy enough when I bike. I probably do need to hold back a bit more. I understand the concept of staying in “zone 3” and all that, but I like to move faster at times. But that also means I need to learn to take it easier the week before a race. I don’t mean not working out, but learning to dial it way back compared to my normal workouts.

[q

Last year I looked into the PPT stuff that CT had on their site. What it really told me is I need to spin easy on spin days, so it is all L2. Then interval days are hard. And to never do them back to back days.
I just mentally finally made the commitment that I was going to try to finally and get better on the bike. This was ONLY possible to get on the trainer since no way could I could outside every day during the Winter.
I just watch DVD’s and say this will make me better. This is why this race season was so much fun. I put in the time, I got the results.

I read all the time most of us do not go easy enough on the easy days, and hard enough on the hard days. I sure now by using power know I am going easy on the trainer days by doing erg in L2.

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You run a bit more (and swim longer) but otherwise we’re not horribly different in our workouts. You’re just a lot better. :smiley:

I’m interested to see you’re doing that well on the two bike rides per week. Interesting.

Thanks for the response.

I should note I’ve only been doing triathlons about 5 years. And only swimming and cycling that long as well.

I’ll bite being that I’m 52.

Background - I’ve been doing this for 25+ years and countless halfs and 14 IMs. Last two IMs were 11:20 and 11:30 and recently did a 1/2 at 5:03. Qualified this year to Vegas so I guess I’m in the top 15% for my AG.

Just started building for IMAZ biggest weeks I may get to 12-13 hours.

Swim 2 x 2500 at lunch
Run 3 x 5-6 miles at lunch, building to maybe three 2:30 to 2:45 type runs on weekend - max miles would be maybe 30 miles in a week.
Bike - once to work 40 miles RT and one long ride on weekend up to 100 miles. Max weekly miles would be 140 miles. Maybe take a day off during build to get a week with 180 miles.

Two rides a week but I make them count. Steady state no messing around and lots of hills where I live. I think the biggest difference is the fact I’ve been riding regularly for 25+ years so for me to do a 100 mile ride is no big deal and nothing I feel like I need to build up to. Running build takes me time and I need to make sure I recover between long runs. I should also note, I like to do 3 halfs, spread over the year before I do an IM near the end of the year. Racing the half gives me confidence and helps know my pace when it comes to the longer distance.

I think most of the really fast guys who are 50 and above have been doing it for years. I can’t think of too may people in our age group who are really fast and relatively new to the sport but there are exceptions.

14

In the same age range. Took up tri a couple of years ago. Work full-time but no kids and have a supportive spouse that is a marathoner. Prefer long course racing. In the off season train 12-15 hours week; peaking for HIM or IM hit 23-26 hours. Training schedule usually includes swim 3x; bike 4x; run 6x; with peak training days in the 8-9 hour range. That’s for the sbr only and doesn’t include the bottle prep, driving, stretching, core work, PT, etc. Have gone from BOP (and I mean competing for last finisher in run races) to placing in Masters overall at local tri.

The keys for me have been the BarryP run plan, health care insurance for PT with access to some top notch sports docs and PTs, and a focus on functional strength training and stretching.

So far my experience has been that race day at both the HIM and IM distance is easier than the training leading up to it.

15

I wonder how many folks over 50 are doing the longer stuff vs the shorter stuff. I was talking to an older Gal yesterday and her comment was she cannot do the shorter stuff since it is too hard. She likes the pace of the longer stuff, much easier for her, and she is a IMH podium winner.

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I am 53 and been doing this about 12 years.

Presently
2 swims about 50 min each. usually about 2500 meters which is 15x100 plus warm up and cool down

3 bikes I hard group ride of about two hours. 1 hard 40 km time trial(my own) and a slower 3 hour ride. Even on that ride I still like to go hard in parts

3 runs. 1 run top zone 2 13-16kms 1 LT run that has about 25 min of hard running and about 50 min over all. Sometimes I repeat that or do 800’s

I also try and mix in some weight training

I am faster now now then I ever was. Mainly because of my bike

I also train year round. I hardly ever feel over trained. I use the trainer in the winter and do back off the volume a bit on the bike. I like to do 2 40min sweet spot sessions and a 2 hour zone 2 ride.
This year I went to a 4 week period instead of a 3 week like I have in the past. I just feel stronger then ever. My run still sort of sucks. I plan on attacking my run this fall with more weight training and a run focus. (Any ideas?)

BTW I did train quite a bit with those things that should not be mentioned. I think it did help my bike but did nothing for my run

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I’m the one who is confused…From your original post.*."*But my legs are feeling way overtrained (sore) as I head into races, as well as just feeling too sore for each bike/run workout."

It’s not about whether you think your mileage is high or not. My point was that running just two days a week for over an hour really beats up your legs…run more times per week with fewer miles during each session. That will be easier on your legs…at least it is for me.

Biking doesn’t make my legs sore…it fatigues them, but they aren’t beat up from the pounding that comes from running.

I might be odd. Running doesn’t stress my legs the way biking does. In the Winter I run way more than during tri season, with a little biking, and my legs are fine. In the Summer I’ve been decreasing the running, increasing the biking, and I stay much more sore. I understand your suggestion, but my Summer runs still aren’t that long, especially since I’m shaping up for a HIM at least.

18

I’m appreciating all these responses. What I’m at least learning is that I have no reason to believe I’m doing anything “wrong” and my idea of going to two rides a week might be worth a try.

It’s also interesting seeing that some do less longer workouts, some are doing more short workouts. I’m sure there are pros and cons to both approaches. Maybe it’s worth sometimes doing one for awhile, and then doing the other for awhile, which may help to avoid plateaus and overuse injury.

19

I am 52 years old this year. I did IM Galveston 70.3 and IM TX in 2011 and 2012, and followed nearly the same training program both years. My weekly averages, with number of workouts per week in parantheses, were:

Year Swim Bike Run Hours
2011 4000(2) 112(3) 12(3) 10
2012 2225(1) 80(3) 16(3) 8

My IM Galveston time was a few seconds faster in 2012 than 2011, but my bike time was 3 minutes faster in 2012. Both years my finish time was around 5:35.

My IM TX time was 12:25 in 2011 and 12:59 in 2012. I trained with higher intensity on the bike in 2012, on purpose. I also trained with a power meter this year, and followed a fairly specific program. Other life factors prevented me from putting in as many hours in 2012, so overall I was pleased with the results.

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I I plan on attacking my run this fall with more weight training and a run focus. (Any ideas?)

I added this season a big hill that I do twice in my 6 mile double loop, 3 times a week. I have always read hill work is good, so I just run it nice and slow.

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