General Discussion Triathlon Talk » First tri is in six weeks...any suggestions? Rss Feed  
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2010-06-11 2:09 AM

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Subject: First tri is in six weeks...any suggestions?
I'm nearing the six week mark before my first tri! I've had no official training, and I couldn't sign up for formal help on this forum, since my fiance and I are full-time students living on financial aid.

I'm looking for any input as to how to train for the next 4-5 weeks, factoring in a "taper." Right now, I'm basically working out 2-3 hours/day. I'm swimming 3000-4500m five days a week, and running 4-8 miles (speed work or just tempo) runs almost every day, and squeezing in biking 2-3 hours a week. I just saved up enough for a real tri bike, which I hope to purchase in the next few days, but most of my "cycling" has been done either on my mountain bike or in spin classes.

My race is July 25, and it's Olympic distance. If it sounds strange for a self-proclaimed "non-racer" to opt for the Olympic distance, I do well with longer distances...I can handle hours of non-stop workouts in extreme heat, so I think it'll actually be less jarring than transitioning as quickly as a Sprint tri requires.

Can anyone give me pointers? My swim time is under 30:00 (once 27:13) for a 1500, and my run time for a 10K is currently around 52:00. I have no idea how I'll do on a road bike, since the only road biking I've done is on a borrowed bike that doesn't fit me...and on extremely hilly local roads. I've been trying to swim/bike or swim/run in that order, and my only "bricks" have been an hour of tough spin class followed by an hour of running.

I'd love any input as to how to "structure" my workouts. So far, I've just been trying to vary them while doing two hours back-to-back... Thanks in advance!! :-)


2010-06-11 5:14 AM
in reply to: #2914962

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Subject: RE: First tri is in six weeks...any suggestions?
Look at the training plans here on BT and pick a Oly plan based on what training you are currently doing, follow it for the last 6 weeks of the plan.

Most folks here on BT don't get formal help but follow a training plan.

Looks like your swim and run are in good shape for your race. Try to ride the borrowed bike 3x a week if you can. There are small adjustments that you can do that may make the bike fit you better....seat height and fore/aft.
2010-06-11 7:08 AM
in reply to: #2914962

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Subject: RE: First tri is in six weeks...any suggestions?
My only advice is have fun and don't take it too seriously.
2010-06-11 7:47 AM
in reply to: #2914962

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Subject: RE: First tri is in six weeks...any suggestions?
Here is what I would do if I were you:

1 week prior to race (assuming race is on Saturday
Monday - 30 Min Bike / 30 Min Swim
Tuesday - 30 Min Bike / 30 Min Run
Wed - 30 Min Bike / 30 Min Swim
Thurs - 30 Min Swim
Friday - off
Saturday - 15 min Wamup run / 15 Min Warm up swim

Weeks 2 to 6
Try to spend more time on the bike and less time running.  If you have the run fitness (and from what you said it looks like you do) you will need to focus more on the bike.  I would say run two, maybe three days a week and bike three or four days a week.  Make one of those days an hour bike followed by a 30 min run.  Swim maybe three days a week for one hour. 

I would probably do something like this, you can flip back and forth
Monday - 2 hour ride (I hr TP 1 hr Race Pace)
Tuesday - 1 hr run at TP / 1 hour Swim
Wed - 1.5 hour ride at TP / 30 min run at TP
Thursday - 1 hr swim / 2 hr ride
Friday - 1 hr run at TP
Saturday 2 to 3 hr ride
Sunday - 1 hr swim - 1 hr run

Monday - 1 HR swim / 30 Min run
Tuesday - 2 HR Ride at TP
Wed - 1 HR Run (15 Min Warm up) 2 Min at RP/3 Min at TP (10 min cool down)
Thurs - 1 hr swim / 2 HR ride (1 hr at RP and 1 HR TP)
Fri - 1 Hr Run at TP
Sat - 3 HR Ride (1 hr at TP / 1 hr RP / 1 HR TP)
Sun - 1 Hr swim / 1 hr run at TP

You can mix that up a little but the concept is the same (Training Pace (TP) and Race Pace (RP) refer to Heart Rate).  If you do not train by HR, then you can go by effort
2010-06-11 8:36 AM
in reply to: #2914962


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Subject: RE: First tri is in six weeks...any suggestions?
Good advice to try to get a balance between the three sports. One other thing is to practice the transitions from Swim/Bike (T1) and Bike/Run (T2) a few times. This will help a lot during the race. It will shorten the time and ease some of the stress.

Good Luck
2010-06-12 1:32 AM
in reply to: #2914962

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Subject: RE: First tri is in six weeks...any suggestions?
Thanks!!! I really appreciate the advice :-)


2010-06-12 1:41 AM
in reply to: #2914962

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Subject: RE: First tri is in six weeks...any suggestions?
i'll can send you an oly dist training plan when i get back to work on tuesday if it helps....

cheers
neil
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