Should I be doing longer workouts?

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2009-08-28 2:57 PM


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Subject: Should I be doing longer workouts?
My first HIM is coming up in October.  My training is pretty consistent.  I have 9 time slots per week for workouts which generally last 2 hours.  I throw in weightlifting workouts, so those 9 slots are filled doing 1 of 4 activities.  But I'm wondering if I should mix up the duration of the workouts a little.  The triathlon, itself, will take me about 6 hours.  3 of those hours will be on the bike alone.  I'm wondering if I should throw in some 3, or 4, or even 5 hour workouts in.  Maybe some others should only be an hour.  Or will 2 hour workouts work just fine?

I realize there's no perfect answer, but I'm curious what's working for other people. I'm not going to win this thing, but I'd like to be as competitive as possible.  Thanks in advance. 

2009-08-28 3:02 PM
in reply to: #2377018

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Subject: RE: Should I be doing longer workouts?
Why not look at some of the training plans here on BT and use one. You should be doing some longer rides and runs not all the same length.
2009-08-28 3:22 PM
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Subject: RE: Should I be doing longer workouts?
Agree w/ Kathy... check out some of the training plans on this site and they will give you a good idea of what to aim for. Even on the ones you have to be a member to see the details, I believe you can still see the times for workouts in each discipline.

I'm following the Silver level HIM plan and I think the longer rides are in the 4hr30min range and the long runs are in the 2hour range. The Beginner plan on this site is not as heavy... the long bike is only 2hr30min and the long run is only 1hr30min (I think!).

A training plan will also have "build" and "peak" weeks to put you in an optimal position come race day. You may already be doing that, but just food for thought.

2009-08-28 4:23 PM
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Subject: RE: Should I be doing longer workouts?
lisac957 - 2009-08-28 1:22 PMAgree w/ Kathy... check out some of the training plans on this site and they will give you a good idea of what to aim for. Even on the ones you have to be a member to see the details, I believe you can still see the times for workouts in each discipline.

I'm following the Silver level HIM plan and I think the longer rides are in the 4hr30min range and the long runs are in the 2hour range. The Beginner plan on this site is not as heavy... the long bike is only 2hr30min and the long run is only 1hr30min (I think!).

A training plan will also have "build" and "peak" weeks to put you in an optimal position come race day. You may already be doing that, but just food for thought.

Wow, so they have you riding over the race distance. Interesting. And it looks like on the beginner they ride under the race distance. Yeah, I'll have to break down and check out those plans. Nah, I'm just kinda wing'n it at this point. I still haven't completed a 13 mile run in training. The most is 11, and normally I just go for 8 mile runs. I'm gonna try to step things up in September and mix things up. Hey what's the short ride and run in your sliver plan?
2009-08-29 6:40 AM
in reply to: #2377018

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Subject: RE: Should I be doing longer workouts?

How far do you bike and run in 2 hours right now ?

For me it was very important that I had done the distances of the TRI beforehand especially on the bike so I biked 1 x 80K, 2 x 90K and 1 x100K before my HIM.

The 100K took me about 4 hours so that was my longest ride. The first 90K ride was horrible and I thought I would never do this again. I am glad though I did because it gets easier every time and during the race, the distance seemed even short!

Same with the run, although I ran only once the whole 13.1 miles but I did 4-5 run over 10 miles.

For me the key workouts were on the weekend as it simulated race day to a point. I went for a long bike on Saturday afternoon, a long swim Sunday morning and then a long run Sunday afteernoon, getting about half of my weekly hours in during 36 hours.

It sure helped me during the race.

 

2009-08-29 8:52 AM
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Subject: RE: Should I be doing longer workouts?

This will be a controversial answer but you may want to lose the weight training and stick with specificity. Swim, bike and run more.

 

I agree with the others, find a good training plan, either here or somewhere else and follow it.

2009-08-29 10:56 AM
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Subject: RE: Should I be doing longer workouts?
Joblin - 2009-08-29 4:40 AM

How far do you bike and run in 2 hours right now ?

For me it was very important that I had done the distances of the TRI beforehand especially on the bike so I biked 1 x 80K, 2 x 90K and 1 x100K before my HIM.

The 100K took me about 4 hours so that was my longest ride. The first 90K ride was horrible and I thought I would never do this again. I am glad though I did because it gets easier every time and during the race, the distance seemed even short!

Same with the run, although I ran only once the whole 13.1 miles but I did 4-5 run over 10 miles.

For me the key workouts were on the weekend as it simulated race day to a point. I went for a long bike on Saturday afternoon, a long swim Sunday morning and then a long run Sunday afteernoon, getting about half of my weekly hours in during 36 hours.

It sure helped me during the race.

 



Right now, I'm doing 40 miles in a little over 2 hours on the bike. I've been doing that consistently for a while. I did a 56 mile ride a while back and it took 3 hours.  

Lately I've been doing 1 hour 20 min. run workouts.  Kinda stuck on 9-9.5 minute miles.  Obviously that's where I'm the weakest.  Prior I was doing 11-12 mile runs.  Problem is, my hips and knees start to get real soar after an hour and 20 minutes.  

I like that weekend idea.   
2009-08-29 10:58 AM
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Subject: RE: Should I be doing longer workouts?
idahodan - 2009-08-29 6:52 AM

This will be a controversial answer but you may want to lose the weight training and stick with specificity. Swim, bike and run more.

 

I agree with the others, find a good training plan, either here or somewhere else and follow it.

No worries. It's mainly a lot of torso work. Maybe I'll tapper it down as the race approaches.
2009-08-29 2:12 PM
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Subject: RE: Should I be doing longer workouts?
Calminian - 2009-08-28 4:23 PM

lisac957 - 2009-08-28 1:22 PMAgree w/ Kathy... check out some of the training plans on this site and they will give you a good idea of what to aim for. Even on the ones you have to be a member to see the details, I believe you can still see the times for workouts in each discipline.

I'm following the Silver level HIM plan and I think the longer rides are in the 4hr30min range and the long runs are in the 2hour range. The Beginner plan on this site is not as heavy... the long bike is only 2hr30min and the long run is only 1hr30min (I think!).

A training plan will also have "build" and "peak" weeks to put you in an optimal position come race day. You may already be doing that, but just food for thought.

Wow, so they have you riding over the race distance. Interesting. And it looks like on the beginner they ride under the race distance. Yeah, I'll have to break down and check out those plans. Nah, I'm just kinda wing'n it at this point. I still haven't completed a 13 mile run in training. The most is 11, and normally I just go for 8 mile runs. I'm gonna try to step things up in September and mix things up. Hey what's the short ride and run in your sliver plan?


I am riding over the race distance in my training.

I am using a 26 week plan out of Training Plans for Multisport Triathletes... and it looks something like this for my long rides:

Weeks 1-8, 1 hour to 1:15

Weeks 9-16, 1:00 to 2:30. More 2-2:30 rides.

Weeks 17-23, 3:00 to 5:00 hour rides.

I'm going to stop at 4.5 hours though as that gives me 75 miles.


2009-08-29 3:51 PM
in reply to: #2378071


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Subject: RE: Should I be doing longer workouts?
KSH - 2009-08-29 12:12 PMI am riding over the race distance in my training. I am using a 26 week plan out of Training Plans for Multisport Triathletes... and it looks something like this for my long rides:Weeks 1-8, 1 hour to 1:15Weeks 9-16, 1:00 to 2:30. More 2-2:30 rides.Weeks 17-23, 3:00 to 5:00 hour rides. I'm going to stop at 4.5 hours though as that gives me 75 miles.
Wow. Impressive. Guess I need to go on some longer rides.

Edited by Calminian 2009-08-29 3:51 PM
2009-08-30 11:08 AM
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Subject: RE: Should I be doing longer workouts?
Calminian - 2009-08-29 3:51 PM

KSH - 2009-08-29 12:12 PMI am riding over the race distance in my training. I am using a 26 week plan out of Training Plans for Multisport Triathletes... and it looks something like this for my long rides:Weeks 1-8, 1 hour to 1:15Weeks 9-16, 1:00 to 2:30. More 2-2:30 rides.Weeks 17-23, 3:00 to 5:00 hour rides. I'm going to stop at 4.5 hours though as that gives me 75 miles.
Wow. Impressive. Guess I need to go on some longer rides.


When I trained for my first HIM back in 2007... I did these kind of long rides. Worked out nicely.

You can add distance to your rides and not risk injury.

While you want to finish the 56 miles... you also want to finish and be fresh for a 1/2 marathon.

Good luck!!!!




2009-08-31 5:41 PM
in reply to: #2378782


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Subject: RE: Should I be doing longer workouts?
KSH - 2009-08-30 9:08 AM
Calminian - 2009-08-29 3:51 PM
KSH - 2009-08-29 12:12 PMI am riding over the race distance in my training. I am using a 26 week plan out of Training Plans for Multisport Triathletes... and it looks something like this for my long rides:Weeks 1-8, 1 hour to 1:15Weeks 9-16, 1:00 to 2:30. More 2-2:30 rides.Weeks 17-23, 3:00 to 5:00 hour rides. I'm going to stop at 4.5 hours though as that gives me 75 miles.
Wow. Impressive. Guess I need to go on some longer rides.
When I trained for my first HIM back in 2007... I did these kind of long rides. Worked out nicely. You can add distance to your rides and not risk injury. While you want to finish the 56 miles... you also want to finish and be fresh for a 1/2 marathon. Good luck!!!!


Makes sense.  I got 40 days.  Time to put on the Rocky music!
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