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Training plan for both Oly & HM
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 2015-07-11 2:46 PM |
 282  |  Subject: Training plan for both Oly & HMI have an Olympic Triathlon and a Half Marathon in 9 and 15 weeks respectively and have come up with the following training plan to hopefully PR in both:
My goal for the tri is simply to do better than last time I did this course 2 years ago (2:42:19). My goal for the half marathon is to PR (1:30:00). ....or Worst case scenario at least to beat what I did on the same course last year (1:34:14) So my question is: Do you think this training plan is enough to get me there? Is there anything you would add or modify? About me: Male 40-45, 160lbs Tri history: only 2 triathlons ever: 1 Olympic (this same course) in 2013 (S: 27:51, B: 1:20:07, R: 48:11, Total: 2:42:19) 1 Ironman (IM Canada) in 2014 (S: 1:33:55, B: 7:07:12, R: 4:12:19, Total: 13:08:36) Running PRs: Time - Pace - Distance 0:01:15 - 0:03:08 - 400 Meters This years training: Swim: 2:33:19 - 5946 meters Bike: 3:25:31 - 86.45 km Run: 103:57:40 - 1,132.56 km (Quite obviously my training has been heavily run focused) So again: Do you think this training plan is enough to get me there? Is there anything you would add or modify?
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| 2015-07-11 2:55 PM in reply to: Chillin |
360 Ottawa, Ontario | Subject: RE: Training plan for both Oly & HM Assuming your schedule as you've laid it out is all you have time for (i.e. you can't fit in another swim session or more runs)... with one swim a week you really want to maximize your bang-for-the-buck, and I don't think OWS is the way to do that. I'd be inclined to swim in the pool exclusively until closer to your race so you can really push out the hard yards and get faster. |
| 2015-07-11 3:43 PM in reply to: SenatorClayDavis |
| 282 | Subject: RE: Training plan for both Oly & HM Originally posted by SenatorClayDavis Assuming your schedule as you've laid it out is all you have time for (i.e. you can't fit in another swim session or more runs)... with one swim a week you really want to maximize your bang-for-the-buck, and I don't think OWS is the way to do that. I'd be inclined to swim in the pool exclusively until closer to your race so you can really push out the hard yards and get faster. In regards to the scheduling comment: I work a very physical job (Never off my feet, always wearing a heavy tool belt, constantly up and down ladders, constantly carrying and using power tools, etc.) so I don't want to risk burnout and/or have my training effect my work (and I want to minimize my training impact on my wife). In regards to the pool vs OWS you are completely correct. Here is a slightly modified version accounting for your recommendation:
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| 2015-07-12 1:29 AM in reply to: Chillin |
| 282 | Subject: RE: Training plan for both Oly & HM Originally posted by Chillin In regards to the scheduling comment: I work a very physical job (Never off my feet, always wearing a heavy tool belt, constantly up and down ladders, constantly carrying and using power tools, etc.) so I don't want to risk burnout and/or have my training effect my work (and I want to minimize my training impact on my wife). Just wanted to add: That reasoning aside, I am very open to changing and/or adding anything if there is a good reason for it. So if adding a 6th (or 7th) day a week of training is what is required to reach my goals then I will make it work. |
| 2015-07-12 9:24 PM in reply to: 0 |
Veteran 495 Calgary | Subject: RE: Training plan for both Oly & HM Was the course for your Oly PR a hilly one? Your Oly bike and run times seem slow compared to your running PRs. You're a faster swimmer and runner than I am but your Oly PR is still slower than mine. My best Oly is 2:38 - swim 35 - bike 1:12 - run 47. (Yeah, my swimming sucks.) With a 41 minute 10km PR I would expect a faster Oly run than 48 minutes. For example my 10km and Oly run PRs are 45 min & 47 min. And have you really only done 86 km of bike training this year? All of the above make me wonder if you should be spending a lot more time on the bike. Don Edited by donw 2015-07-12 9:29 PM |
| 2015-07-12 9:45 PM in reply to: donw |
Veteran 2297 Great White North | Subject: RE: Training plan for both Oly & HM Looks like he is racing Stanley Park... lots of hills on the bike to SAP the legs. |
| 2015-07-12 11:56 PM in reply to: simpsonbo |
| 282 | Subject: RE: Training plan for both Oly & HM Originally posted by donw Was the course for your Oly PR a hilly one? Your Oly bike and run times seem slow compared to your running PRs. You're a faster swimmer and runner than I am but your Oly PR is still slower than mine. My best Oly is 2:38 - swim 35 - bike 1:12 - run 47. (Yeah, my swimming sucks.) With a 41 minute 10km PR I would expect a faster Oly run than 48 minutes. For example my 10km and Oly run PRs are 45 min & 47 min. And have you really only done 86 km of bike training this year? All of the above make me wonder if you should be spending a lot more time on the bike. Don Well keep in mind my Olympic PR is my Only Olympic ever and my first Triathlon ever, so it is both my best time ever and my worst time ever, but yes it is a pretty hilly course (However it is only 37.6km, not 40km). I just checked and my watch logged it as 629 Meters elevation gain (2,064 feet). Also the run course was actually 10.52 km, so for a 10km course that would have put me at ~45:45. Also pretty well all of my run records were in 2014, so a year After that tri, so I do think I have it in me to beat that run time. However the swim course was actually short. That time if accurate would have been a PR by 3 or 4 minutes. So ya, bottom line: My swimming is worse than that result shows and my running is marginally better. And yes I have only been on the bike 3 times this year. Twice in May and once so far in July. So by race day that training plan would get me in the saddle a total of 15 times this year. Definitely far from ideal. Should I replace one of my runs with another bike? Or add another ride on one of my rest days? Or do you think I should be good as is?
Originally posted by simpsonbo Looks like he is racing Stanley Park... lots of hills on the bike to SAP the legs. Correct. Just a short run from my house. Almost all of my runs and rides are at Stanley Park. |
| 2015-07-13 9:02 PM in reply to: Chillin |
Veteran 495 Calgary | Subject: RE: Training plan for both Oly & HM It's tough to fit everything in, isn't it? I don't feel like I have the expertise to recommend a training plan for someone else. And so much depends on your willingness to commit time. But my one idea would be to make Saturday a bike day and Sunday a run day (or vice versa). You could sneak a few bricks in but I don't think you need a brick every other week. Good luck with the race. I'd love to try racing in Stanley Park some day. Don |
| 2015-07-13 11:17 PM in reply to: donw |
| 282 | Subject: RE: Training plan for both Oly & HM Originally posted by donw It's tough to fit everything in, isn't it? I don't feel like I have the expertise to recommend a training plan for someone else. And so much depends on your willingness to commit time. But my one idea would be to make Saturday a bike day and Sunday a run day (or vice versa). You could sneak a few bricks in but I don't think you need a brick every other week. Good luck with the race. I'd love to try racing in Stanley Park some day. Don Yes it is. I really enjoy the training, I just wish there was a few more hours in the day.
I just finished my first day of my training plan. Did 1/2 the tri bike course (2x around Stanley Park) 18.37km in 0:38:21 at 28.7km/h. I'd be happy if I could keep up that pace on race day and still finish with fresh legs, but based on the way I felt at the end of my ride I have a long way to go. You are probably right about the bricks and fitting in more cycling, I think what I will do is try my best to fit another ride into one of my rest days and if I can I'll make my brick for that week a long run instead. Thanks! |
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|  Started by nolehypothesisViews: 770 Posts: 7 | ||
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