General Discussion Triathlon Talk » Offseason Training Approach Rss Feed  
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2013-10-15 1:53 PM

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2013-10-15 2:18 PM
in reply to: 0

Pro
6191
50001000100252525
Subject: RE: Offseason Training Approach

No planned day off? An easy way to do it for off-season is to take your structure that you have there, and just take a day off per week (or per two weeks), varying which days they are.

Also, maybe add in a 1-2 mile easy run before your strength training workouts on Wednesday/Friday. Easy way to put a few miles in, and get nice and warmed up for the weights.

Any way you can make one of those swims an hour?



Edited by ratherbeswimming 2013-10-15 2:45 PM
2013-10-15 2:54 PM
in reply to: FoggyGoggles

Expert
3145
2000100010025
Scottsdale, AZ
Subject: RE: Offseason Training Approach

What are your goals outside of race distance?  No offense, but it looks like a good off season plan to get better at nothing besides weights.

2013-10-15 2:54 PM
in reply to: FoggyGoggles

Master
1927
100050010010010010025
Guilford, CT
Subject: RE: Offseason Training Approach
There is no mention of intensity or details on the workouts? Are you doing squats 3x a week? Hard bike intervals all the time? Any run intervals or just easy?

Is your goal just to participate or to become competitive? I assume you just want to do the events and don't care about podium? Which is fine but just to be clear...
2013-10-16 7:26 AM
in reply to: 0

Master
10208
50005000100100
Northern IL
Subject: RE: Offseason Training Approach

Originally posted by thebigb

What are your goals outside of race distance?  No offense, but it looks like a good off season plan to get better at nothing besides weights.

Noticed that too. Not against strength training, but that much (the % especially) seems rather excessive if the goal is the running events and triathlon. You're strength training as much or more than 2 of the tri disciplines. More than twice as much as swimming if I'm reading this correctly. The running also seems fairly light for wanting to do a marathon later. Not entirely sure of your history, but I would work on more frequency with the short runs and later on build one up into a longer one. And as Jay mentioned, there is no mentioned of intensity for anything. That matters quite a bit.



Edited by brigby1 2013-10-16 7:27 AM
2013-10-16 7:38 AM
in reply to: FoggyGoggles

Champion
9407
500020002000100100100100
Montague Gold Mines, Nova Scotia
Subject: RE: Offseason Training Approach
Here's what I would do:

Monday:
Run - 30 minutes easy transition to -> Strength Training: 45 minutes
45-60 minute swim (warmup, some drills, some all out 25's, some 50/75/100 at threshold)

Tuesday:
Bike Trainer: 60-75 minutes - threshold focus (5x5 with 1-2 easy or similar)
45 minutes easy run

Wednesday:
Run - 30 minutes easy transition to -> Strength Training: 45 minutes
45-60 minute swim (warmup, 8x25 band, 4x200 pull (maybe with small paddlse), some 100/150/200 at threshold)

Thursday:
Bike Trainer: 50-60 minutes - VO2max focus (20x30s hard, 30s easy building to 4x5 minutes hard, 3 minutes easy)
45 minute run with 10-20 minutes at threshold (after 4-6 weeks of training with this as an easy run)

Friday:
Run (optional) - 20 minutes easy transition to -> Strength Training: 45 minutes

Saturday:
Bike Trainer: 60-90 minutes - threshold focus (4x10 minutes with 5 mintues easy, 2x20 minutes with 5 minutes easy, etc)
45-60 minute swim (warmup, drills, 2x200 technical swimming, 40x50 with every 4th fast with ~5s rest)

Sunday:
Run 70-90 minutes

Shane


2013-10-16 8:15 AM
in reply to: gsmacleod

Elite
3779
20001000500100100252525
Ontario
Subject: RE: Offseason Training Approach

Wow - that's quite a lot.  I added up the minutes and came out with 10 hours on the low side and 12.5 hours on the high side.

2013-10-16 8:25 AM
in reply to: GoFaster

Elite
7783
50002000500100100252525
PEI, Canada
Subject: RE: Offseason Training Approach

Originally posted by GoFaster

Wow - that's quite a lot.  I added up the minutes and came out with 10 hours on the low side and 12.5 hours on the high side.

Welcome to my world - lol.    I happen to think it's a great plan!

2013-10-16 8:33 AM
in reply to: GoFaster

Master
10208
50005000100100
Northern IL
Subject: RE: Offseason Training Approach

Originally posted by GoFaster

Wow - that's quite a lot.  I added up the minutes and came out with 10 hours on the low side and 12.5 hours on the high side.

Any particular parts that make it seem difficult?

2013-10-16 8:43 AM
in reply to: axteraa

Elite
3779
20001000500100100252525
Ontario
Subject: RE: Offseason Training Approach

Originally posted by axteraa

Originally posted by GoFaster

Wow - that's quite a lot.  I added up the minutes and came out with 10 hours on the low side and 12.5 hours on the high side.

Welcome to my world - lol.    I happen to think it's a great plan!

Didn't mean it to sound negative, it looks really solid - but substantial. 

To Ben's question, I would struggle with the run/strength training back to back.  It's a bigger block of time (for me).  And while I really like the idea of strength training, I shy away from it simply because *I* would likely feel the effects of it, and it might impact SBR sessions - especially the swim.  But I know the OP comes from a stregth training background and this may be less of an issue or a non-issue for him.

2013-10-16 8:47 AM
in reply to: GoFaster

Elite
7783
50002000500100100252525
PEI, Canada
Subject: RE: Offseason Training Approach

Originally posted by GoFaster

Originally posted by axteraa

Originally posted by GoFaster

Wow - that's quite a lot.  I added up the minutes and came out with 10 hours on the low side and 12.5 hours on the high side.

Welcome to my world - lol.    I happen to think it's a great plan!

Didn't mean it to sound negative, it looks really solid - but substantial. 

To Ben's question, I would struggle with the run/strength training back to back.  It's a bigger block of time (for me).  And while I really like the idea of strength training, I shy away from it simply because *I* would likely feel the effects of it, and it might impact SBR sessions - especially the swim.  But I know the OP comes from a stregth training background and this may be less of an issue or a non-issue for him.

I should add that I don't do the strength training parts so I agree with you.



2013-10-16 9:12 AM
in reply to: thebigb

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2013-10-16 9:15 AM
in reply to: gsmacleod

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2013-10-16 9:18 AM
in reply to: GoFaster

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2013-10-16 11:39 AM
in reply to: FoggyGoggles

Expert
3145
2000100010025
Scottsdale, AZ
Subject: RE: Offseason Training Approach

Originally posted by FoggyGoggles
Originally posted by gsmacleod Here's what I would do: Monday: Run - 30 minutes easy transition to -> Strength Training: 45 minutes 45-60 minute swim (warmup, some drills, some all out 25's, some 50/75/100 at threshold) Tuesday: Bike Trainer: 60-75 minutes - threshold focus (5x5 with 1-2 easy or similar) 45 minutes easy run Wednesday: Run - 30 minutes easy transition to -> Strength Training: 45 minutes 45-60 minute swim (warmup, 8x25 band, 4x200 pull (maybe with small paddlse), some 100/150/200 at threshold) Thursday: Bike Trainer: 50-60 minutes - VO2max focus (20x30s hard, 30s easy building to 4x5 minutes hard, 3 minutes easy) 45 minute run with 10-20 minutes at threshold (after 4-6 weeks of training with this as an easy run) Friday: Run (optional) - 20 minutes easy transition to -> Strength Training: 45 minutes Saturday: Bike Trainer: 60-90 minutes - threshold focus (4x10 minutes with 5 mintues easy, 2x20 minutes with 5 minutes easy, etc) 45-60 minute swim (warmup, drills, 2x200 technical swimming, 40x50 with every 4th fast with ~5s rest) Sunday: Run 70-90 minutes Shane
I like this! Might have to make some adjustments based on time / availability, but I like it. Thank you Shane/

 

Yeah, with your goals I'd look more to this type of approach rather than what you outlined in your OP.  Good luck with them!

 

My off season approach is to ride a ton, run a cr&p load and swim more (once I'm able to swim again).  But I have tossed in some strength work 2x week just to spice it up and because I have the time to do so.  

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