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2013-05-13 12:24 PM
in reply to: #4729768

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Subject: RE: How to train for Olympic Tri in 3-4 hours / week?

Monday  - rest from the wickedness of your training

Tuesday 1/2 hour swim

Wed. - 1/2 hour run

Thursday - 1/2 hour swim

Friday - 1/2 hour run

Sat. - 1/2 hour swim

Sun - brick ... 1 hour ride followed by 1/2 hour run

Four hours........knock yourself out. 



2013-05-13 12:40 PM
in reply to: #4729768

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Subject: RE: How to train for Olympic Tri in 3-4 hours / week?

To those who say you can't train for on oly in 4 hours a week without doing poorly, I say BS.

My first year jumping from sprint to oly, this was my training plan:

M: Run working up to 6.5 miles (under an hour)

T: Swim 45 minutes

W: non s/b/r activity

R: Bike/Run brick working up to 45 min bike/45 min run

F: non s/b/r activity

Sat: run speed work 45 minutes

Sun: off

That's 4 total s/b/r hours per week.

I finished my two races around 2:45 that year and for me at least, that's better than poor.  First race was stiffer competition but finished in the top half; second race I earned a 2nd female overall.

It's doable.  Not everyone needs to train 7-10 plus hours a week to reach their goals.



Edited by noelle1230 2013-05-13 12:41 PM
2013-05-13 12:42 PM
in reply to: #4740062

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Subject: RE: How to train for Olympic Tri in 3-4 hours / week?
noelle1230 - 2013-05-13 12:40 PM

To those who say you can't train for on oly in 4 hours a week without doing poorly, I say BS.

My first year jumping from sprint to oly, this was my training plan:

M: Run working up to 6.5 miles (under an hour)

T: Swim 45 minutes

W: non s/b/r activity

R: Bike/Run brick working up to 45 min bike/45 min run

F: non s/b/r activity

Sat: run speed work 45 minutes

Sun: off

That's 4 total s/b/r hours per week.

I finished my two races around 2:45 that year and for me at least, that's better than poor.  First race was stiffer competition but finished in the top half; second race I earned a 2nd female overall.

It's doable.  Not everyone needs to train 7-10 plus hours a week to reach their goals.

I like mine better.....but yours may work with the new swim "safety rafts".   Laughing

2013-05-13 12:48 PM
in reply to: #4729768


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Subject: RE: How to train for Olympic Tri in 3-4 hours / week?

Some people might want to bite my head off, but im just trying to help, hehe.

Try looking into Crossfit Endurance, there are some short intence work outs. Might be worth a shot. I think if you work hard with the time you have you can reach your goal of completing the Oly.

Just be careful and prepare the swim, make sure you are comfortable in the water for the 1,500 mts, the rest you can ride comfortably and walk most of the run! Wont win the race but the goal is to finish. 

Best of luck to you!! 

2013-05-13 12:53 PM
in reply to: #4740082

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Subject: RE: How to train for Olympic Tri in 3-4 hours / week?
svalenzuela - 2013-05-13 12:48 PM

Some people might want to bite my head off, but im just trying to help, hehe.

Try looking into Crossfit Endurance, there are some short intence work outs. Might be worth a shot. I think if you work hard with the time you have you can reach your goal of completing the Oly.

Just be careful and prepare the swim, make sure you are comfortable in the water for the 1,500 mts, the rest you can ride comfortably and walk most of the run! Wont win the race but the goal is to finish. 

Best of luck to you!! 

If you want to get better at swimming you swim. If you want to get better at running you run. If you want to get better at cycling you cycle. If you want to get better at doing excercises really fast for no particular reason with poor form, you do crossfit. If you want to complete your olympic triathlon with only 4 hours/week of training, I'd suggest spending that time wisely.

2013-05-13 1:18 PM
in reply to: #4740067

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Subject: RE: How to train for Olympic Tri in 3-4 hours / week?
Left Brain - 2013-05-13 1:42 PM
noelle1230 - 2013-05-13 12:40 PM

To those who say you can't train for on oly in 4 hours a week without doing poorly, I say BS.

My first year jumping from sprint to oly, this was my training plan:

M: Run working up to 6.5 miles (under an hour)

T: Swim 45 minutes

W: non s/b/r activity

R: Bike/Run brick working up to 45 min bike/45 min run

F: non s/b/r activity

Sat: run speed work 45 minutes

Sun: off

That's 4 total s/b/r hours per week.

I finished my two races around 2:45 that year and for me at least, that's better than poor.  First race was stiffer competition but finished in the top half; second race I earned a 2nd female overall.

It's doable.  Not everyone needs to train 7-10 plus hours a week to reach their goals.

I like mine better.....but yours may work with the new swim "safety rafts".   Laughing

All kidding aside, in 6 years of triathlon, I've never swam more than one day per week for a sprint or oly.  Granted, I swam as a youth but was never fast.  I'd say jumping back into it post age 30 I could at least break 2 minutes/100 m.  And I didn't have the OWS fear.

One day per week yielded me 1:45/100 in sprints and olys.

This season I got a coach and he got me up to twice per week for sprint training, plus each session is a bit longer.  So far in time trials I haven't gained even a second from my days of once per week training.



2013-05-13 1:25 PM
in reply to: #4740154

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Subject: RE: How to train for Olympic Tri in 3-4 hours / week?
noelle1230 - 2013-05-13 1:18 PM
Left Brain - 2013-05-13 1:42 PM
noelle1230 - 2013-05-13 12:40 PM

To those who say you can't train for on oly in 4 hours a week without doing poorly, I say BS.

My first year jumping from sprint to oly, this was my training plan:

M: Run working up to 6.5 miles (under an hour)

T: Swim 45 minutes

W: non s/b/r activity

R: Bike/Run brick working up to 45 min bike/45 min run

F: non s/b/r activity

Sat: run speed work 45 minutes

Sun: off

That's 4 total s/b/r hours per week.

I finished my two races around 2:45 that year and for me at least, that's better than poor.  First race was stiffer competition but finished in the top half; second race I earned a 2nd female overall.

It's doable.  Not everyone needs to train 7-10 plus hours a week to reach their goals.

I like mine better.....but yours may work with the new swim "safety rafts".   Laughing

All kidding aside, in 6 years of triathlon, I've never swam more than one day per week for a sprint or oly.  Granted, I swam as a youth but was never fast.  I'd say jumping back into it post age 30 I could at least break 2 minutes/100 m.  And I didn't have the OWS fear.

One day per week yielded me 1:45/100 in sprints and olys.

This season I got a coach and he got me up to twice per week for sprint training, plus each session is a bit longer.  So far in time trials I haven't gained even a second from my days of once per week training.

I believe it......either the water bothers you or it doesn't.  I couldn't do it on only one swim per week, but I know plenty of folks who can. 

As far as gaining speed....and this only comes from watching my kid's times over the last few years....they only gain speed when they are swimming alot.  I would bet they couldn't gain anything from where they are on only one or two days per week.  What you are saying sounds right to me.

2013-05-13 1:29 PM
in reply to: #4729768

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Subject: RE: How to train for Olympic Tri in 3-4 hours / week?

If the goal is to just finsih, minimal training does work.

The question the OP needs to ask him/her-self: "How much pain do you want to be in on race day and thereafter?"

 

2013-05-13 1:41 PM
in reply to: #4740091


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Subject: RE: How to train for Olympic Tri in 3-4 hours / week?
dmiller5 - 2013-05-13 12:53 PM
svalenzuela - 2013-05-13 12:48 PM

Some people might want to bite my head off, but im just trying to help, hehe.

Try looking into Crossfit Endurance, there are some short intence work outs. Might be worth a shot. I think if you work hard with the time you have you can reach your goal of completing the Oly.

Just be careful and prepare the swim, make sure you are comfortable in the water for the 1,500 mts, the rest you can ride comfortably and walk most of the run! Wont win the race but the goal is to finish. 

Best of luck to you!! 

If you want to get better at swimming you swim. If you want to get better at running you run. If you want to get better at cycling you cycle. If you want to get better at doing excercises really fast for no particular reason with poor form, you do crossfit. If you want to complete your olympic triathlon with only 4 hours/week of training, I'd suggest spending that time wisely.

Dave, I know, i really am not a fan of crossfit, but i have heard of people doing ok (not FOP but ok) with crossfit endurance since its S/B/R but with short work outs, thought they might interest the OP.

2013-05-13 2:55 PM
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Subject: RE: How to train for Olympic Tri in 3-4 hours / week?

I thought I would post some ratios to see what people think. If you look at hours alone, the BT 20 Week Ironman calendar has the highest amount of training in week 16 with 18 hours of S/B/R. That is supposed to be enough to get you through an Ironman in 17 hours. Say an Oly is roughly 25% of an Ironman distance. 18*25% puts you at 4.5 hours of training for an Oly. It is not ideal, and I would definitely put more focus on the swim because the swim is a larger portion of the Oly. I am curious, though. Do these ratios trend across all distances, or are they specific to the Ironman distance?

2013-05-13 3:08 PM
in reply to: #4740352

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Subject: RE: How to train for Olympic Tri in 3-4 hours / week?
Antwonathon - 2013-05-13 3:55 PM

I thought I would post some ratios to see what people think. If you look at hours alone, the BT 20 Week Ironman calendar has the highest amount of training in week 16 with 18 hours of S/B/R. That is supposed to be enough to get you through an Ironman in 17 hours. Say an Oly is roughly 25% of an Ironman distance. 18*25% puts you at 4.5 hours of training for an Oly. It is not ideal, and I would definitely put more focus on the swim because the swim is a larger portion of the Oly. I am curious, though. Do these ratios trend across all distances, or are they specific to the Ironman distance?

You can't use ratios like that. It would be like saying that training for a marathon on 50 miles per week is the same as training for a 5k with 6 miles per week. The 50 miles will work much better for a marathon than the 6 miles for the 5 k.



2013-05-13 3:44 PM
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Subject: RE: How to train for Olympic Tri in 3-4 hours / week?
dmiller5 - 2013-05-13 1:53 PM

If you want to get better at swimming you swim. If you want to get better at running you run. If you want to get better at cycling you cycle. If you want to get better at doing excercises really fast for no particular reason with poor form, you do crossfit. If you want to complete your olympic triathlon with only 4 hours/week of training, I'd suggest spending that time wisely.

 

My assistant is looking in my office to see why I'm laughing at my computer screen...

Mark

2013-05-13 4:08 PM
in reply to: #4729768


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Subject: RE: How to train for Olympic Tri in 3-4 hours / week?

Speaking as someone who's finished two Olys with roughly 4-6/hrs training per week.... If you only have that much time, I would ramp up your intensity in order to get the most out of your time (intervals, etc). The swim isn't that bad. But your body is shot by the end of the bike.Also, I wouldn't focus on much of a taper. Your body shouldn't be very beat down on that much volume, although I would take it easy your final week, mainly to avoid injury.

It's def doable. But figure on finishing around 3:00, though.

And ignore those who say choose another sport. I think that's a ridiculous, arrogant thing to say. Just because someone can't put in the time, they're not "worthy" of joining us? Garbage. And some people wonder why triathletes can get a bad rap...



Edited by dcomiskey 2013-05-13 4:11 PM
2013-06-26 10:56 PM
in reply to: dcomiskey


7

Subject: Result from my Olympic Tri
My Olympic Tri race was Sunday, overall time was 2:43:55, here were the splits

Swim: 33:45
T1: 3:28
Bike: 1:20:02
T2: 0:56
Run: 45:47

I finished 7/11 in my age group (35-39 males), and was very happy with my results. Thanks for all the advice. In the last 6 weeks of training I focused more on the swim for 3 or 4 weeks, and that along with a full sleeve wetsuit really improved my swim (I have trouble keeping my legs from sinking, so the wetsuit helped improve my form A LOT). The last few weeks I did a few longer bike/run bricks, and practiced my nutrition on the bike, to figure out what worked best for me. I didn't taper much, since as mentioned I only trained 3-4 hours per week, but I did take the two days before the race off completely.
2013-06-26 11:21 PM
in reply to: brad_isu

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Subject: RE: Result from my Olympic Tri
Originally posted by brad_isu

My Olympic Tri race was Sunday, overall time was 2:43:55, here were the splits

Swim: 33:45
T1: 3:28
Bike: 1:20:02
T2: 0:56
Run: 45:47

I finished 7/11 in my age group (35-39 males), and was very happy with my results. Thanks for all the advice. In the last 6 weeks of training I focused more on the swim for 3 or 4 weeks, and that along with a full sleeve wetsuit really improved my swim (I have trouble keeping my legs from sinking, so the wetsuit helped improve my form A LOT). The last few weeks I did a few longer bike/run bricks, and practiced my nutrition on the bike, to figure out what worked best for me. I didn't taper much, since as mentioned I only trained 3-4 hours per week, but I did take the two days before the race off completely.

Nice job!!!
2013-06-26 11:23 PM
in reply to: brad_isu

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Subject: RE: Result from my Olympic Tri
Nice! How the heck did you go from a 54 minute 10k to a 45 minute 10k in such a short time?


2013-06-27 7:43 AM
in reply to: brad_isu

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Subject: RE: Result from my Olympic Tri
In June:
Originally posted by brad_isu
Swim: 33:45
T1: 3:28
Bike: 1:20:02
T2: 0:56
Run: 45:47


In May:

- I can swim a 1500m in a pool (not flip turning, not even going to try that) in about 43 minutes,
-The one time last fall I tried the 25 mile bike followed by 6.2 mile run, I did the bike in about 90min and the run in about 54min


Something is complete BS here. I don't care if you were 100% swim focused, you don't knock ~25% off your 1500m time in a month on 3-4 hours a week. 43 Minutes tells me your stroke is pretty deeply flawed, and without a coach it doesn't improve that much. The bike? Fine, I could see that. But you don't, on the other hand, beat your PR for that distance on the bike by 10 minutes, then jump off and PR your 10K by 8 minutes. Your results are published (I'm assuming) so we can't argue with that, but it sounds like you misrepresented your level of fitness earlier.
2013-06-27 7:53 AM
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Subject: RE: How to train for Olympic Tri in 3-4 hours / week?
Originally posted by brad_isu

Hello,

I completed a sprint tri last summer, and am doing an Olypmic distance one this summer.  Getting a great time isn't a high priority to me, so I only have 3-4 hours / week to spend training.  I'd still like to perform well, so I'm looking for training suggestions.  All the free plans out there seem to have a minimum of 6-8 hours per week, which I'm not able to do due to higher priority things in my life.  

I've been training this winter for 3 days / week about an hour a day, various swim, stationary bike, eliptical machine, and strength training workouts.  Any suggestions for a training plan, and what I should focus on?  I can swim a mile, and last summer was able to bike for the 25 miles followed immediately by the 6 mile run, so I'm confident I can finish, even though I've never put the three all together for that distance.

Most of the beginner plans suggest fairly low intensity workouts, but higher volume (like 40 mile bike rides, etc), but that doesn't really work for me due to time constraints.  I've been doing fairly high intensity workouts since I only have a limited time to work out, but am not sure if that is a good idea, or if I have any choice.  Also not sure whether to work in recovery weeks, or how much to taper in that last week or two since I'm not doing a lot of volume to begin with.

Any suggestions would be appreciated, thanks!




  • ...................................


  • Edited by KSH 2013-06-27 7:54 AM
    2013-06-27 8:10 AM
    in reply to: dmiller5

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    Subject: RE: How to train for Olympic Tri in 3-4 hours / week?

    If you want to get better at swimming you swim. If you want to get better at running you run. If you want to get better at cycling you cycle. If you want to get better at doing excercises really fast for no particular reason with poor form, you do crossfit. If you want to complete your olympic triathlon with only 4 hours/week of training, I'd suggest spending that time wisely.




    I love that, well said.
    2013-06-28 9:03 AM
    in reply to: BigDLobo


    7

    Subject: Responses to the post-race questions
    Responses to a few of the questions posted recently:

    1) I'm a newbie, and before this had only done one sprint triathlon. I have no coaching at all, and clearly my estimates of what I could do were off by a lot, for many reasons

    2) 6 or so weeks before the race, I did swim a 1500m in the pool with baggy swim trunks, with no flip turns, in 43 minutes. Obviously I agree there is no way I got 25% faster in 6 weeks, here are some possible explanations:
    a) My swim form is bad, and it did improve in the final 6 weeks due to some Total Immersion drills I started doing
    b) Going from baggy swim trunks to a full sleeve wetsuit made a huge difference, especially since part of my bad form is my legs sinking when I swim
    c) I was probably tired the day I swam the 43 minutes.
    d) Having to turn (without flipping) 63 times in my pool swim (32 laps) made a difference in my time
    e) Maybe the swim course at the Tri was a bit short?

    3) When I tried the 25 mile bike and 6.2 mile run in a training session 8 weeks or so before the race, it was on a fairly hilly, fairly windy bike course. The race course was flatter and not very windy that day. And at that point in my training I was even more stupid about training/racing than I am now, so I didn't take in any nutrition other than 20 oz water on the bike, so after a 90 minute bike with no calories, my body was done and the run was not fun at all. By the time the race came I had done my research, I knew to have Gatorade, water, and two gels on the bike, which made a big difference on the run

    So, there was no intent to mislead anyone (and I certainly have nothing to gain by doing so), but you're right that I was way off, and didn't just get a lot faster in the last month or two. The race results are at: http://onlineraceresults.com/race/view_plain_text.php?race_id=30032 and I was bib 5311 if anyone cares.

    Thanks again for all the advice.
    2013-06-28 3:02 PM
    in reply to: brad_isu

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    Subject: RE: Result from my Olympic Tri
    nice job btw!


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