Winter Training - is there value in switching to just running

AndrewMT - 2010-10-14 7:23 AM

Well, there would be a lot of value in it for your running!

I would suggest not doing a switch to doing JUST running, but make your training run focused. Try to fit in 1 swim and 2 bikes a week and do the rest as running. That should help you maintain the others while getting your run on track. Not doing anything on the bike or swim will make you lose a lot of the fitness you gained through this year.

It would be shame to have to start over next year!

newbz - 2010-10-14 8:27 AM This is exactly what i did last year, only the run block started in oct and lasted until march, with a bit more riding early fall and spring. Swim really picked up after new years. Run was much improved, and the bike did not suffer at all.

AndrewMT - 2010-10-14 7:31 AM



What did your bike sessions look like through the winter?

I would imagine 2 short but intense interval sessions each week would provide a solid platform going into the next season...or at the very least limit losses.

JohnnyKay - 2010-10-14 9:40 AM 6-8 weeks probably isn't long enough to see substantial improvement.  Do it for longer.

mjengstrom - 2010-10-14 9:13 AM

How long would you recommend?  I like the suggestions of the others to keep in 1 swim and 1-2 bikes per week during this period.

My goal for this year is to qualify for Age Group Nationals and I am targeting Mooseman International (June 4) as my qualifier.  This year was my first doing triathlons and I am not a runner.  Before this year, I never ran more than 1-2 miles and this season I only ran 2 times a week totaling 10-15 miles.  I know that is very low, but all I could really fit in.  I hope to run 3x a week this year after my winter program.  My current run pace for an international is about 8:15 and I think I need to get this to around 7:15 to qualify (without losing anything on the swim or bike).  I am hoping this is not too aggressive. 

My plan is to start my 20 week plan targeting Mooseman on Jan 17 so I have between now and then to build more of a running base.  After Jan 17, I will go back to running 3x a week (and biking 3x and swim 2x a week), increasing volume 10% each week and every 4th week as a -40% recovery week.

mjengstrom - 2010-10-14 8:17 AM Running is my biggest limiter and I was thinking of taking 6-8 weeks in the winter and just doing running to build up on my running endurance.  Is this is smart move?  Or would I lose to much in the other 2 to not make it worth it? 

With that being your goal, I would recommend running a LOT more than 3x per week.  Start now and slowly build up your mileage.  Try doing a short run every single morning, with a few times a week making that run slightly longer or harder.  Gradually increase the duration of those runs and by the end of winter your mileage should be well over 30 miles per week.  If you really want to make big improvements, you need to run consistently, and 3x per week does not qualify in my book. 

jtopham1 - 2010-10-15 5:08 AM

I am also doing a run focused training this winter. I am doing a slightly different plan and running 6 days a week but cutting my daily run distance down. Right now I run about 25 miles/week on 3 runs. So my plan is to run the same distance per week for the first few weeks with less distance each time I run. It's called the 1,2,3 plan where I do 3 short recovery runs at 2.5 miles, 2 medium runs of 5, and one long run of 7.5. I have realized when I only run three days a week, my mileage for one run is at least 6 miles and my body just doesn't handle it very well. I'm hoping more days a week, but less distance will allow me to increase mileage without getting injured.

Just some food for thought if you could squeeze in a couple more days of shorter distance.