I was wondering if anybody has a good plan for getting back into a “balanced” training routine after a long layoff. I was doing tris from 1999 to 2009, with HIM in '07 and '08 and an IM in '09. No structured tri training since '09. I need a plan that will allow me both mentally and physically to ramp back up to structured training so I can do some sprint and OLY races this summer. I’m not interested in going with a coach right now but might go that route after I successfully get through a season.
Do something everyday. At least 1 workout, if not 2. They don’t have to be long. consistency goes a long way towards success.
It might be easier to pick one sport and focus on that to begin with while doing a few workouts in the other sports.
be prepared to suck. short and consistent for the first few weeks, maybe even go w/o watch etc. you gotta get in your mind that it’s paying off. doesn’t necessarily mean don’t do speed etc, but don’t allow yourself to focus on the times. Run hard from light pole to light pole a few times in a run, but don’t worry about the pace of those hard efforts. it will likely demoralize you. once you get a little back then look at numbers and watch yourself improve for motivation.
Thanks for the posts. I have thought about working up to the BarryP running plan - I think 6 runs a week right now would not be wise - and then keeping it light for the swimming and biking. Today I ran 20 minutes at lunch and at a 10 min/mile pace I was working way too hard.
Welcome back. I’m no expert or coach but I do have experience coming back from a long layoff. I found for running that doing the BarryP (search for BarryP running) frequency program worked great for me. A little run intensity seemed to go a long way. Bike, more intensity/quality focus, less worry about volume. Figure out Threshold HR or watts on the bike and then do 2-3 sessions per week of intervals targeted around 90-105% of that threshold. Lots of threads here on 2 X 20s (I would start with shorter ints). My take is you don’t have to earn the right to start doing Threshold work on the bike (by doing tons of miles in Zone 1-2), you can start now and see significant gains. Swim was lower priority for me. I stuck to two swims per week: one high intensity session (fast 50s and 100s) and then a tempo session (longer distances @ or around 80-90%). Results may vary. Good luck.
Your recommendation for someone who has not been working out, has a problem running 2 miles and you say start out with threshold work (bike)and 2x 20 minutes?? You must be young ;o)…
be prepared to suck. short and consistent for the first few weeks, maybe even go w/o watch etc. you gotta get in your mind that it’s paying off. doesn’t necessarily mean don’t do speed etc, but don’t allow yourself to focus on the times. Run hard from light pole to light pole a few times in a run, but don’t worry about the pace of those hard efforts.** it will likely demoralize you**. once you get a little back then look at numbers and watch yourself improve for motivation.
good luck!
This. But I’ll also add that you’ll be amazed at how quickly the fitness and form return. You will be slower than you recall, and you will try to write cheques with your brain that your body can’t cash… but it will also come back quickly. I’d focus on building a solid base, to re-establish vascularity and avoid injury, and then go progressively harder. Build slowly (think something like 10% per week-ish increases) and allow yourself time to rest…better that you run 2X, bike 2X and swim 2X a week than try to get right back to 9 workouts a week, with doubles etc.
Your recommendation for someone who has not been working out, has a problem running 2 miles and you say start out with threshold work
Yes, that’s right. And I said shorter intervals for starting out. Personally, I’d begin with 5-6’ intervals @ threshold with equal rest. The hard part in this equation is determining where this person’s threshold is without doing a 2 X 20’ test or something similar. For me, I was pretty in tune with where my previous threshold power & HR were before the layoff and so I had a ballpark idea when I got back on the bike. But within a couple of weeks of building up some threshold work I did a formal test to verify. I found after a week or so I could shorten the rest period on 6, 8, 10 minute intervals and and increase the duration of the intervals by 2-3’ every 7-10 days and work up the total time to 30-36’ of total threshold work. The combination of work shouldn’t have to be 2 X 20’ all the time. An untrained person would likely see big gains from just doing 2-3 of these sessions per week for a month.
Really Itink it depends on age…No argument here though. I see your point. It would not of been what I needed, but I am in my 50’s and they lay off from illness caused weight issues also. Cheers…
I have probably taken breaks from racing over a dozen times in my life. Now, I always stay fit, so the transition to training usually isn’t that rough, but I think how I do it would work for anyone, and elements of what I do have already been recommended. You can tailor this to whatever your starting fitness is. Start by getting out 6 days a week. For a few weeks don’t worry about what you do, how long you go, or how hard you go. Six workouts a week. After a few weeks, do 2 x bike run swim. Again, don’t worry about the distance or effort…just getting out and starting to establish a SBR routine is the important thing. Start listening to your body, it will let you know when it wants to go. After a few weeks, move to a typical week structure-wise for you. For me that is 3xbike, run and swim. Again don’t worry about anything except the frequency. After I have my frequency set I start ramping up the volume, then incorporate intensity - I will start racing after this phase - then race specificity leading to my A races.
Basically set incremental goals, allow yourself to be successful, acknowledge and be proud of your success, don’t move the bar too fast, and listen to your body.
Just try to get consistent for the first two months. No speedometers, no GPS, just “get it in”. Once you’ve rediscovered your fitness start to slowly add in some structured workouts.
You know that is excellent…When I first came of meds, i got rid of the hr monitor, bike computer and everything else.You are absolutly right.
Funny thing after a year, I enjoyed going back to rpe even when ramping up the training. I think after being ill, listening to the body is the most important
Thanks. I do have a power meter and can do focused intervals on the trainer. As for swimming, I was a D1 college swimmer 20 years ago and the form is still there even if the fitness is not.
38 years old. I’m 15 pounds over my IM racing weight, but right where I was when swimming in college (5’11", 160 pounds). I need to lose two or so inches around the middle.
