Training Plans

[ragingbill-74]

Just wondering what Training plan/plans people are using for 2013. I find I work best when I have a structured plan and goals in place. So i'm searching for the right training plan to get the most out of me.

[Orls]

I'm following an adapted running plan at the moment and looking at adding more swim and bike sessions early in the year. My running plan is basically 1 speed, 1 tempo, 1 LSD and then 2-3 easy/recovery runs. I was pushing the mileage and the speed too much so I have just dusted off the HR monitor again after reading recent posts! My goal is to reach a sub 40 min 10Km (early next year hopefully) and then build up the distances again to half marathon and possibly looking at Limerick marathon (with Joy?) in May though I may bail on this if Tri-fever sinks in! I'd be interested in hearing what kind of training everyone else is up to and especially learning more about tri training.

[DavidF]

Orla, it's easy - take the 3 core sessions - speed/tempo/long and just apply them to all 3 disciplines!

The challenge is finding the time to fit it all in. I've been known to come up with a few tri training plans in my time and then realise that I just don;t have the time to fit everything in with work and family commitments. The key is to have a training plan with no junk, that makes every session count.

I have attached a very basic plan from a few years ago that I was actually able to follow reasonably well. It;s a 7 week plan for Olympic tri. It is premised on the fact that you have an established endurance base in all three disciplines, by that I mean be able for 1000m swim, 10k run and 40k bike. You would need to tailor the speed/hill interval/technique sessions for yourself obviously, but I think it is a reasonable plan for the time-strapped amateur.


And then there was last years make-me-a-savage mtb training plan. I reckon if I could have followed it I would have been a savage That one is based on heart rate, 3 sessions per week. Maybe next year. I've attached that one as well.

Tri_Plan_2011.xls

(26.5 KiB) Downloaded 319 times

Make_Me_A_Savage_mtb_training_2012.xls

(23 KiB) Downloaded 320 times

[Orls]

Thanks David. Great help.

[BShaugh]

Sounds like a good run plan Orla. What sort of pace and HR do find yourself doing the recovery runs? If you can break 40 minutes for a 10km would put you in the top 5/6 women in the county which be great

[frankb]

Orla and Bill - this is a topic from the end of last year which gives some good nuggets of info re: training

home/viewtopic.php?f=7&t=850

However training plans are very specific to the individual depending on their strengths and weaknesses and their work/family commitments. Would suggest you pick your races first and work back from that. Agree with David F - essentially fitting in 3 bikes, 3 swims and 3 runs into your normal working life is a good place to start - not easy to achieve though. Spend the winter working on the weakest discipline, as you have 5 months until the first outdoor triathlon. The Duathlons are a good break from training but just incorporate them into your training. Definitely hoping to train using HR only but have to retest to establish current max HR first. Consider the turbo more if you can't make long bike rides as one hour on turbo can be very beneficial, working higher gears etc. Also - "Face her for Mt Leinster" - get the bike up the back of this mountain regularly. Do some sea swims from April onwards.

[Orls]

Great thread there from last year, thanks guys.

[ragingbill-74]

Thanks guys. Thats a great help. I also found some very interesting articles on here. http://www.trainingbible.com/joesblog/blog.html