i have been at triathlon about 2 1/2 years, including one ironman, 2 1/2s and a bunch of sprints. I like to be my own coach. My question is this:
I find that my optimal training for run performance and avoiding injury is one long run, one tempo and an interval/fartlek workout plus a short run after a bike.
For cylcing i like to do a tempo, interval and long ride but often drop the interval ride or alternate tempo and interval on subsequent weeks.
Swim is 2-3 a week with a long, short/fast and medium day.
then weights once a week, usu the afternoon of a morning bike.
i take a recovery week every 3rd or 4th week, depending on how i feel and travel/kids activities, etc.
It is difficult to do it all.
Do most of you do maybe one a week interval workout(bike or run), one a week tempo(bike or run) or do you fit in a tempo for each bike and run and an interval for each bike and run every week in addition to the longer workout?
You may receive a ton of good advice and "How I do it"s. But trying to do what everyone on ST is doing could kill a mere mortal.
Take a look at your life schedule, pick your priorities for your workouts, have each and every workout serve a purpose, and be consistent. That’s off topic from your question. But you’ve already shown you can do all of these distances. YOU know what it takes. So, take what you know and work it into your life. Some folks, myself included, have a life week covering 7 days, and a tri-training ‘week’ that covers 10-14 days. Consistency over the year(s) gets 'er dun.
Last year I did one track oriented running workout that was structured around 5k pacing, I did one threshold style run for 20 - 30 minutes off of my long bike ride. For the bike I did a weekly group ride that revolves around a very stiff 40min effort - tempo like I suppose. I may also include a more structured interval effort on the bike this year, and swap it with one of the running speed days. I find three quality days coupled with my long days is more than enough for me.