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Sprint Example Sessions
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 2014-07-09 3:56 PM |
 201  Hereford, England |  Subject: Sprint Example SessionsHI All, I'm doing my second tri at the end of September. I did my first last weekend and was pleased, but obviously want to drop my time. I'm after example session as I don't have time to do a training plan because of work and with a wife whose got our first child on the way, set training may prove difficult. Once I've got a few sessions, I can then tinker with them accordingly. My first tri was 400m swim, 18 km bike, 5 km run. My second is a 400m swim, 26 km bike, 6.25 km run. I'm looking to keep my training as 4 times a week - 1 swim, 2 bike, 1 run. My last tri's times and my last/next sessions are: My swim was 6 minutes and I want to try to get it to 5min30s. My next swimming session is going to be 3 sets of 5x100m, under 1m30s, 1min rest between 100m, 5 min between sets. My bike was average 19.4mph, and I'm looking for 21 mph. (It was the long drag up hill which slowed me down). My last two sessions - first - 30 min at just over 19mph, second - 55 min at 19.5mph, both fairly flat or short hills My run was 6m48s per mile, and I'm after 6.5min/mile. My last session was 2 x 2 mile runs, just under 7min/mile, 5 min rest between. Does anyone have any example sessions or tips they want to give me? |
| 2014-07-09 5:10 PM in reply to: 0 |
Pro 15655   | Subject: RE: Sprint Example Sessions Edited by Left Brain 2014-07-09 5:13 PM |
| 2014-07-09 5:10 PM in reply to: 0 |
Pro 15655 | Subject: RE: Sprint Example Sessions Your bike is weak compared to your swim and run (actually really weak comparatively).....work your bike! Go to adventurebear's post in the "taking your bike workout with you" thread. Edited by Left Brain 2014-07-09 5:14 PM |
| 2014-07-09 6:06 PM in reply to: Eucid |
| 172 Kenmore, Washington | Subject: RE: Sprint Example Sessions I am amazed at how fast you are with this little training. You rock. My swim was 6 minutes and I want to try to get it to 5min30s. My next swimming session is going to be 3 sets of 5x100m, under 1m30s, 1min rest between 100m, 5 min between sets. That is a lot of rest, so you're swimming only 1500y in 45 minutes. Consider reducing your rest to 30 seconds and mix in swimming at different speeds. An easy workout to follow is 10x100 leaving on a 2 minute interval, alternating between moderate effort and hard effort, rest 5 minutes, then repeat another 10x100. That gets you 2000 yards in the same 45 minutes in the pool. My bike was average 19.4mph, and I'm looking for 21 mph. (It was the long drag up hill which slowed me down). My last two sessions - first - 30 min at just over 19mph, second - 55 min at 19.5mph, both fairly flat or short hills Is that on a road bike or tri bike? If it's a road bike some clip on aero bars could make up the difference. If you already have a tri bike there's nothing to do but get stronger. With your limited time I suggest hard intervals. Warm up for 10 minutes, push hard for 1 minute (+3mph), slow down to normal pace for 2 minutes, repeat. My run was 6m48s per mile, and I'm after 6.5min/mile. My last session was 2 x 2 mile runs, just under 7min/mile, 5 min rest between. Getting stronger on the bike should improve your run. Considering your doing this only once a week I can't think of anything to change. At your training volume running more frequently is the best bet. Knock out an early morning 5K in addition to this workout so you're not going a week between runs. |
| 2014-07-10 12:25 AM in reply to: Eucid |
| 201 Hereford, England | Subject: RE: Sprint Example Sessions Hi, Thanks, yeah the bike is getting annoying! Thankfully it's my favourite part  ! My swim got back to a decent time quickly. Before training for a tri, I did a half marathon so I kept so decent fitness from that for the run. But the bike started around 16mph, trained and brought clip on aero bars, and I've only averaged +20mph twice, and that has only been on an 8 mile ride. Will try changing the swim and the bike sessions, hopefully that'll give me what I need. |
| 2014-07-10 9:45 AM in reply to: pnwdan |
1159 | Subject: RE: Sprint Example Sessions Originally posted by pnwdan I am amazed at how fast you are with this little training. You rock. i'm jealous! |
| 2014-07-10 10:15 AM in reply to: austhokie |
| 201 Hereford, England | Subject: RE: Sprint Example Sessions 6 years as a kid up to 14yrs old swimming up to 5 nights a week in the end. In school/uni I did bits of swimming to keep an excellent technique... well for the first 200m anyway... From 14 to 24 training for pole vault, in the early years 3-4 times a week, at the peak, just before a knee injury which made me retire, I was doing 15 sessions per week. For the last 5 years, just generally keeping fit doing 10kms and a half marathon. It's little training now, but only because I've put in hours to get the technique and great core stability and general strength. |
| 2014-07-10 1:02 PM in reply to: Eucid |
| 201 Hereford, England | Subject: RE: Sprint Example Sessions pnwdan - I just did the swim session you suggested... 2 sets of 10x100m. All sub 1m35s, 30s rest, 5 min between sets. I don't know whether to thank you or ask you never to suggest any more sessions! Driving home wasn't fun, my triceps were very achy! I'll see how the bike session goes over the weekend. Thank you! |
| 2014-07-13 1:56 PM in reply to: Left Brain |
Coach 9167 Stairway to Seven | Subject: RE: Sprint Example Sessions Originally posted by Left Brain Your bike is weak compared to your swim and run (actually really weak comparatively).....work your bike! Go to adventurebear's post in the "taking your bike workout with you" thread. SWEET, I got a shout out from Left Brain!! Woohoo!! |
| 2014-07-13 2:00 PM in reply to: AdventureBear |
| 201 Hereford, England | Subject: RE: Sprint Example Sessions And this morning I did a similar bike session - 30 minutes warm and from 20-25 minutes building to z4. The I did 2m30s hard and 2m30s easy x 5, 10 minutes easy, 10 minutes hard, 15 minutes cool down. My legs have been aching all day! |
| 2014-07-13 2:30 PM in reply to: Eucid |
| 201 Hereford, England | Subject: RE: Sprint Example Sessions I've also seen some running sessions of hard run for 40s, easy for 20s, do that for 15 minutes. Does this sound good? |
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