I’m trying to get some ideas on how to fit in quality sessions and recovery for each discipline. Thanks
You’re going to get all different answers, most of which will be of limited value to you, because everyone has different commitments outside the sport.
Instead of asking what everyone else’s schedule looks like, start by asking yourself which days & times you have available for training. Be honest with yourself. Then build the program that will maximize your performance while fitting within your available time.
You’re going to get all different answers, most of which will be of limited value to you, because everyone has different commitments outside the sport.
Instead of asking what everyone else’s schedule looks like, start by asking yourself which days & times you have available for training. Be honest with yourself. Then build the program that will maximize your performance while fitting within your available time.
I think you misunderstood my question. What I’m asking is which days of the week do you swim, bike, run and which of those days are hard or easy.
For example.
Mon AM - swim PM - 2x20 on bike
Tues AM - EZ 1hr run PM - 1 hr recovery spin. Etc
This is what I am doing now, in the a build/specialization phase, for what that’s worth:
Day 1: Swim (Hard), Core, EZ Run
Day 2: Quality Run, MTB Ride, Swim (Hard)
Day 3: Hard Ride, Swim (Hard), Core
Day 4: Long Run, Swim (OW or Drills/technique or both)
Day 5: Ride (hills or gentleman’s ride depending on legs), OW Swim, Core, EZ run
Day 6: Long Ride with Tempo efforts
Day 7: Hard Ride with a challenging run off the bike, OW swim on occasion
Jack
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Unable to train due to work/driving: 7:40am-7pm (mon-fri)
Typical week:
Mon: 1 hour swim (masters distance ie hard)
Tues: 75-80min run (every other week tempo or ez)
Wed: 1.5hr (2x20) bike (morning) / 1hr sprint swim (night)
Thurs: 1.5hr (5x5) bike(morning) / 1hr ez-recovery run (night)
Fri: 1hr ez ocean swim (morning) / 75-80min ez run (night)
Sat: 4-5hr ez bike / 30-40min recovery run / 1 hour hard swim
Sun: 3hr hard bike / 1.5hr ez run (I haven’t decided how I’m going to fit in my really long runs bc they won’t happen same day as a 3 hour hard ride)
No kids… girlfriend loves me to death… and I’m still able to drink socially… it works for me.
1-Long bike
2-Medium run, Swim
3-Short hard bike, short run
4-Swim (no run or bike to be recovered for long run)
5-Long run
6-Medium bike w/hills
7-Medium run
Only have access to pool 2 days or I’d fit in another one.
You’re going to get all different answers, most of which will be of limited value to you, because everyone has different commitments outside the sport.
Instead of asking what everyone else’s schedule looks like, start by asking yourself which days & times you have available for training. Be honest with yourself. Then build the program that will maximize your performance while fitting within your available time.
I think you misunderstood my question. What I’m asking is which days of the week do you swim, bike, run and which of those days are hard or easy.
For example.
Mon AM - swim PM - 2x20 on bike
Tues AM - EZ 1hr run PM - 1 hr recovery spin. Etc
I understood the question. Maybe my answer could have been more concise. Your other commitments will affect your ability to recover, as will the amount of sleep you get each night. Combine that consideration with having x number of hours available weekly, different athletic backgrounds providing different relative strengths and weaknesses for different people, different focuses at different times of the year, and the end result is that the most effective training schedule (including which days you want to apply more or less training stress) will vary considerably from one person to the next. Of course, based on your OP asking about building a schedule, I’m assuming that’s what you want to achieve, otherwise you may as well use a stock plan.
For example, for a long course athlete in a race-specific phase, my first choice would be to separate their long bike and long run by a few days, but for many AGers with families and full time jobs, they reach a point leading up to races where having only 24 hours in the day makes it difficult to do a long run on a Tuesday, work all day, and still get adequate sleep. In that case, it may make more sense to do a long bike Saturday followed by long run Sunday, then schedule something on Monday that promotes recovery.
Another example of a significant variable: Swimming background…If you have a background in competitive swimming, it may make sense to only swim 2x per week, and bike or run more. If you’ve never swam before, you better consider more sessions per week.
last week and the start of this week. Yup, no cycling. I’m getting ready for some long OW swims. I try to swim and run 6 days a week.
M - 4.2 mi run (3 x 4 min @ 6:40 pace / 1 min recoveries) + 3600 yd swim (hmmm moderate swim)
T - 5 mi run + 6400 yd swim (hard swim)
W - 9.5 mi run (6 mi @ 7:19 pace) + 1000 yd swim (easy swim)
T - 6 mi run (1,2,3,3,2,1 min @ 6:27 pace / 1 min recoveries) + 1500 yd swim (easy)
F - 8 mi run + 4200 yd swim (hard swim)
S - off
S - 12 mi run (8 min miles) + 3300 yd swim (easy)
Total: 20,000 yd swim + 44.7 mi run
M - 6 mi easy run (9 min miles) + 3600 yd swim (hard swim - main set was 8 x 300 the odds FAST)
T - 6.5 mi run (5k fast 21:04) + 5800 yd swim (mostly easy/moderate with one hard set of 4 x 200 fast)
Nearly 7 hours, and no one has posted a link to Captain Canada’s training program? Wow, ST is failing me tonight.
I’d recommend this program personally.
You’re going to get all different answers, most of which will be of limited value to you, because everyone has different commitments outside the sport.
Instead of asking what everyone else’s schedule looks like, start by asking yourself which days & times you have available for training. Be honest with yourself. Then build the program that will maximize your performance while fitting within your available time.
I think you misunderstood my question. What I’m asking is which days of the week do you swim, bike, run and which of those days are hard or easy.
For example.
Mon AM - swim PM - 2x20 on bike
Tues AM - EZ 1hr run PM - 1 hr recovery spin. Etc
I am completely terrible, and can’t swim, but at least I am honest. Here is current schedule.
Monday: Easy bike AM (slacker day)
Tuesday: Medium Run AM, Swim Noon, Weights PM
Wednesday: Hard Bike (interval) AM, Swim Noon
Thursday: Hard Run (tempo) AM, Swim Noon, Weights PM
Friday: Medium Bike AM, Swim Noon
Saturday: Long run AM
Sunday: Long Bike AM
Gives me a total of 4 bikes, 4 swims, 3 runs, 2 weights. i WFH so easy to adjust schedule.
(Now if I could just not suck at everything…)
Monday - off
Tuesday am swim, pm hard run, either tempo, hill reps or intervals depending what stage of year, about 60 mins to 1.15 of total running
Wednesday am swim, pm easy-steady ride 1.5 hours
Thursday am swim, pm hard ride, either 2 x 20, with 5-10 rest or shorter intervals.
Friday am swim, pm run 1.15 to 1.5 hours
Saturday - long run (anywhere from 1.5 hours to 2.5 hours depending on stage of season) or long ride, run 30 off bike fartlek (anywhere from 3 to 6 hours depending stage of season and event I am training for)
Sunday - long run or long ride, run 30 off bike fartlek
if training for an ironman, I will do another 30 min run in the evening on the day of my long run. I will also run off the bike mid week if time permits, altho I don’t do this for trainer rides in winter as I dont want to get sick after getting really sweaty and then running outside in the cold when my body is already cooling down extremely rapidly having finished the ride.
My weekdays are offset, but here’s a general outline:
Sunday: Rest
Monday: 1hr Bike AM, 45min Swim PM
Tuesday: 45min-1hr Run AM, 45min Swim PM
Wednesday: 45min-1hr Run AM, 1hr-1hr 30min Bike PM or Brick PM
Thursday: 1hr-1hr 30min Bike AM, 45min-1hr Swim PM
Friday: 2hr-5hr Long Bike or Brick AM, 20min-30min Recovery Run PM
Saturday: 1hr 30min-3hr Long Run AM, 1hr-1hr 30min Long Swim PM
I try to fit in about 20-40 minutes of strength training and stretching on Sunday, Tuesday, and Thursday, but with 2.8 kids, it isn’t a regular part of my training.
I vary a little now and then, but most commonly:
Mon - 90-100min bike (hard), 1hr swim, short easy run (4-6mi)
Tues. - 90-100min bike easy, 1hr swim, 2nd short 30min swim (during daughters swim lessons) medium run (7-10mi)
Wed. - 90-100min bike (hard), 1hr swim, short easy run
Thur. - 90-100min bike easy, (lunch with my wife), Long run (12-16mi)
Fri - (sleep-in), swim 1h10m, short easy run
Sat. - Long ride 3-5hr bike (varies), optional swim
Sun - 90min-3hr bike (varies), medium run
Sat. & sunday get flopped sometimes, I usually decide based on the weather. I may start splitting my long runs and push them to the weekend as well. Especially if it’s really hot. Probably do them on Sunday.
At some point i start to feel like some sort of ping pong ball training every 4-10 hours. Once upon a time I just did one workout a day… hard to believe. Now I match a whole weeks training load from 9 years ago in less than 2 days.
I vary a little now and then, but most commonly:
Mon - 90-100min bike (hard), 1hr swim, short easy run (4-6mi)
Tues. - 90-100min bike easy, 1hr swim, 2nd short 30min swim (during daughters swim lessons) medium run (7-10mi)
Wed. - 90-100min bike (hard), 1hr swim, short easy run
Thur. - 90-100min bike easy, (lunch with my wife), Long run (12-16mi)
Fri - (sleep-in), swim 1h10m, short easy run
Sat. - Long ride 3-5hr bike (varies), optional swim
Sun - 90min-3hr bike (varies), medium run
Sat. & sunday get flopped sometimes, I usually decide based on the weather. I may start splitting my long runs and push them to the weekend as well. Especially if it’s really hot. Probably do them on Sunday.
At some point i start to feel like some sort of ping pong ball training every 4-10 hours. Once upon a time I just did one workout a day… hard to believe. Now I match a whole weeks training load from 9 years ago in less than 2 days.
I was reading your blog…I’m putting in a big bike week too. Hoping to hit 300 miles…I’m only up to 60miles (Monday-Sunday schedule) so I have some riding to do…a 5.5hr ride tomorrow and 5hr ride Saturday will help.
Monday AM swim (1:00), PM bike (1:00-1:20)
Tuesday AM run (1:15, hard), PM bike (1:00-1:20)
Wednesday AM swim (1:00), PM bike (1:00)
Thursday AM run (1:15, easy), PM bike (2:00, hard)
Friday AM swim (1:00), PM bike (1:00)
Saturday/Sunday race, hang with my kids every other weekend which includes a light run, or train (3:00-5:00 bike, 2:00+ run, a swim if I can)
Seems to work for me 
My two key quality sessions during the week are Tuesday morning speedwork and Thursday night racing, alternating between an uphill and a flat TT.
-Eric
What does your weekly training schedule look like?
I’m trying to get some ideas on how to fit in quality sessions and recovery for each discipline. Thanks
This is not the best starting point.
What other people do is of little to no consequence to you. How much time do you have available? What times of the day are those times? How much time do you wanna spend within your given time?
What does your weekly training schedule look like?
I’m trying to get some ideas on how to fit in quality sessions and recovery for each discipline. Thanks
This is not the best starting point.
What other people do is of little to no consequence to you. How much time do you have available? What times of the day are those times? How much time do you wanna spend within your given time?
You can get some ideas from here, but I agree, your own personal schedule and how much you can handle in terms of recovery, is what matters. Its’ one of the reasons I decided to stay self coached. I wanted more flexibility to shuffle things around without checking in with my coach.
Nearly 7 hours, and no one has posted a link to Captain Canada’s training program? Wow, ST is failing me tonight.
I’d recommend this program personally.
After that, and the linked $90 and no water thread, I sincerely feel that my afternoon is complete.