General Discussion Triathlon Talk » Train vo2 Max for half iron? Rss Feed  
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2015-06-27 1:31 PM

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Subject: Train vo2 Max for half iron?
I'm about 18 weeks out from my first half iron. Should I incorporate vo2 max workouts into my plan ? If so, at what phase?

Background: 46 , male, 4 seasons of sprints and olys, a couple half marathons

In prior seasons, My max training weeks have been in the 12-13 hr range. I have responded extremely well to vo2 work in all three disciplines in the past. I am using joe friel "your best triathlon" as a template, his does not call for vo2 Max / anaerobic work for half iron

I realize half is a different beast and that I definitely need a bigger base , but curious if I should eventually bring vo2 work into the mix?

Thanks!


2015-06-27 2:13 PM
in reply to: Stuckinthemiddle


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Subject: RE: Train vo2 Max for half iron?

Yes, but it shouldn't be at cost of the rest of the training. Fortunately, true VO2 work shouldn't be that much actual training load - by definition, they are short, and hard. Stuff like 4 x 600 @ 5k race pace (once you're in shape, not right off the bat!) and near-max bike intervals of 2-3 minutes x 10 are examples of such work. Pretty much hard enough you are really suffering at the end of them, but once you're done and the pain stops, your legs aren't fried at all for the rest of the week since total volume is low. 

 

Most training plans defer the VO2 workouts until the month before the race, not because the VO2 workouts are so punishing, but because they tend to emphasize building training volume (at slower speed) for the first half of the training plan - if you're building correctly and doing enough to push your boundaries, you'll find that it's very hard to do proper VO2 workouts during that phase since your legs will feel fatigued most of the time if you're doing it right. By the later phase, you're acclimated to the volume, and can incorporate more speed, and as race day comes, even swap weekly volume for speed, but you won't need more than 1 bike and 1 run truly hard VO2 workout per week if that's the system you're targeting.

2015-06-27 7:51 PM
in reply to: yazmaster

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Subject: RE: Train vo2 Max for half iron?
Thanks ! The part about pushing the volume boundaries makes complete sense.

I'll see how I get along with the vol increase before moving into vo2 Max training again

I've heard the jump from only to half is no joke, so I do respect the distance
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