Question, please give input! PLEASE HELP
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Moderators: k9car363, alicefoeller | Reply |
2009-04-14 12:39 PM |
253 | Subject: Question, please give input! PLEASE HELP Sorry to barge in, quite new here. Quick story: did two sprints last year, one 10k race, and just finished my first HIM at Lone Star on 4/5 (5:32:02, 33:05 swim, 20.7MPH average on bike, and 9:52 mile average on run). I sort of made up my own training plan over the winter (in Michigan) and averaged about 25 miles running per week, with one long run of 9-13 miles, averaged about 110 miles on trainer a week, with one long ride of 1 1/2- 2 1/2 hours, and averaged two swims per week of 2000-3600 meters. |
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2009-04-14 1:06 PM in reply to: #2083674 |
Sensei Sin City | Subject: RE: Question, please give input! PLEASE HELP Impossible to tell. But if I were a betting man, I would say NO, based on the time. However, if your 7-8 hours are QUALITY hours and not just a made up plan on your own, you might do just as well... I would also swap one of your hours of running to biking or get at least two swims in... There are just too many unknowns to give you a solid answer. |
2009-04-14 1:14 PM in reply to: #2083674 |
253 | Subject: RE: Question, please give input! PLEASE HELP thanks for the input, looking for all other input, please. |
2009-04-14 1:25 PM in reply to: #2083674 |
286 | Subject: RE: Question, please give input! PLEASE HELP I agree that it's really hard to tell, but from my experience, swimming performance is so technique correlated that I'd guess you could get by on 1 day a week of maybe 3000 yds (i wouldnt expect much improvement though). For the bike/run, I'd also think you'd need to add 1 long ride or run per week (say a 40+ mile ride, or a 10-15 run). Suggestion, why not do a HIM later in the year so you have the summer to train when you aren't teaching? (you don't need to answer, as you may have 1,000 other things planned for the summer). Just a thought. |
2009-04-14 1:36 PM in reply to: #2083674 |
253 | Subject: RE: Question, please give input! PLEASE HELP ok, so how about this? one swim of 2500- 3000 meters, one long bike 40+ miles, one long run of 10+ miles, one short bike of 15-20 miles, and one shorter run of 4-7 miles per week until June 7. Would this be enough to "maintain" and have a similar result of 5:32:02 HIM from April 5th? Thanks! |
2009-04-14 1:42 PM in reply to: #2083674 |
Member 13 Nogales, AZ | Subject: RE: Question, please give input! PLEASE HELP You just finished your first HIM so you probably have a decent base built up. This next week will be an easy/transition week. You will then have 7-8 weeks of training left. You have 8 hours a week. I think you can in fact complete another HIM if you complete the schedule I have worked out below: 1 long bike per week at 3 hours at heart rate zone 2 with 2-3 x 20 minute intervals within this ride at heart rate zone 3-4. Then complete one long run of 2 hours at heart rate zone 2-3. This leaves 3 hours of training left. Swim for 1 hour per week for your long swim (2000-3000 meters). First 30 minutes focus on form. Second 30 minutes complete 4-8 x 200 meter intervals. We still have 2 hrs left...Okay.... For the bike complete the following interval workouts once per week. Ride 5 x 5 minutes at heart rate zone 4-5a. with 1 minute rest interval between each 5 minute efforts. Total workout time = 30 - 45 minutes. Then for your second interval workout for the week complete 5 x 3 minute efforts at zone 5a. rest for 6 minutes between each 3 minute interval. Total time 45 minutes. Still got 30 minutes left....Get to the track and complete 3-5 x 800 meter intervals at 10k race pace while resting interval is kept equal to the time it takes to run each 800 meter interval. Total time for this workout will be around 30-45 minutes. So yes,,,you can indeed do your next HIM. Need more help visit my site or blog. Pete |
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2009-04-14 2:19 PM in reply to: #2083674 |
Veteran 144 Lewisville | Subject: RE: Question, please give input! PLEASE HELP I think you can complete another HIM and do about the same as long as the course is similar (Lonestar is pretty flat and easier than some). I might suggest emphasizing a different discipline each week though. Your current plan seems to neglect the swim. What if week 1 you put in more biking hours, week 2 more run hours, and week 3 more swim hours, then repeat? |
2009-04-14 3:40 PM in reply to: #2083674 |
Master 1572 PA | Subject: RE: Question, please give input! PLEASE HELP Like anything, you have priorities and choices as to how you want to spend your time. Sounds like you have a lot going on...a lot of good stuff. Is doing 'as well' that big of a deal to you? Or are you in it to do the best w/ what time you've got, even if it's not quite as well as last year? If excelling in tris is really important, than maybe you need to work to create more time by taking away from something else. it's all about balance, and tipping the scales towards your goals & priorities. What can you go after and what can you live with, that sort of thing. |
2009-04-16 5:53 AM in reply to: #2083674 |
253 | Subject: RE: Question, please give input! PLEASE HELP still looking for more advice/ input. thanks to all those that have given, and know it is all taken in. |
2009-04-16 6:00 AM in reply to: #2083674 |
253 | Subject: RE: Question, please give input! PLEASE HELP by the way, last week, the week after my first HIM I did the following: one run of 8 miles at RPE 3 with intervals of RPE4-5, one run of 9 miles at RPE2-3, one run of 7 miles at RPE 2 with intervals of RPE 5, one brick of 20 miles on bike (trainer) at RPE 4 followed by a 3 mile run at RPE3- not exactly a tampered post race week, but I wanted to get back into it, and felt great. This week: one ride of 20 miles (trainer) RPE 5, one ride of 90 minutes (trainer) RPE 4, one run of 8 miles at RPE 4 with three ten minute intervals of RPE 7, and tomorrow a brick of 20-25 bike trainer miles followed by a seven mile run, and taking saturday and sunday off. Next week I hope to get in a 2.5 hour bike, a shorter bike, a 1.5-2 hour run, a shorter run, and a 3200 meter swim. I am looking to keep my "base" and be able to complete the Racing for Recovery HIM in Monroe, MI on June 7 at around the same 5:32:02 as I completed Lone Star HIM on April 5th at. What do you think now, with the info I've given. AGAIN- THANK YOU ALL SO MUCH |
2009-04-16 7:54 AM in reply to: #2083674 |
Member 40 | Subject: RE: Question, please give input! PLEASE HELP borsenik9 - 2009-04-14 1:39 PM Sorry to barge in, quite new here. Quick story: did two sprints last year, one 10k race, and just finished my first HIM at Lone Star on 4/5 (5:32:02, 33:05 swim, 20.7MPH average on bike, and 9:52 mile average on run). I sort of made up my own training plan over the winter (in Michigan) and averaged about 25 miles running per week, with one long run of 9-13 miles, averaged about 110 miles on trainer a week, with one long ride of 1 1/2- 2 1/2 hours, and averaged two swims per week of 2000-3600 meters. Nice job on the 1/2- Couple things: First, you had a pretty good swim and bike for someone with as few races under your belt, but obviously the run was your difficulty during the race. This means that a run-specific focus would probably benefit the most right now. Second, you need to make sure your nutrition is spot on, which is another thread in and of itself. |
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2009-04-16 10:04 AM in reply to: #2083674 |
253 | Subject: RE: Question, please give input! PLEASE HELP thanks again- you guys are all such a big help more input is desired i am thinking that with 6-8 hours of solid training i can maintain what i have and expect relatively similar results (see above posts for more info) |
2009-04-16 10:59 AM in reply to: #2088609 |
Elite 4048 Gilbert, Az. | Subject: RE: Question, please give input! PLEASE HELP borsenik9 - 2009-04-16 8:04 AM thanks again- you guys are all such a big help more input is desired i am thinking that with 6-8 hours of solid training i can maintain what i have and expect relatively similar results (see above posts for more info) Yep. I'd probably split it up in chunks where you are doing one long session and one speedier session per sport per week. 6 workouts a week, 6-8 hours worth of time. Make your long rides and runs like you said, make your shorter rides/runs higher intensity/fartlek type work, and do one swim of longer sets (like 4x500, etc) and one swim of drlls/speedwork. If you get crunched for time (and it kills me to say this as a fish), drop the speed/drill workout of the swim. One or two minutes extra in the swim won't kill you, and you can use that extra time for another bike on the trainer session. Just make sure that every workout is quality, hit it and hit it hard. John |