Newbie training schedule - Triathlon Week

NealeinMI · 04-12-2008, 09:43 AM

Hi,

I'm a newbie triathlete (sort of). My last race was in 1995.

I'm just getting started training for a sprint distance tri in Sept.

I just wanted to get some feedback for the training schedule I've put together.

Mon. - Bike 30 min, weights 30 min
Tue. - Swim 1,500m, Run 20 min (intervals)
Wed. - Weights 30 min
Thu. - Bike/Run Brick - bike 20 min, run 10 min (race pace)
Fri. - Swim 1,500m
Sat. - Bike 1 hour
Sun. - Run 30 min

Thanks,

wanless · 04-14-2008, 10:51 AM

Is no rest day. Put together a training plan that takes you from here to race day, periodizes your training and includes the right workouts at the right time.

Definitely give yourself a full day of rest per week though. Mondays are pretty good for that.

Good luck.

sfricks · 04-14-2008, 01:43 PM

Not knowing where you are athletically makes giving you advice difficult. If this is a beginning routine for you, I'd say you're already capable of completing a Sprint. If you want to WIN it, you're going to have to include more swimming and more intervals. Your workouts should include 2 sets of intervals in each discipline each week separated by at least one day. IE: My workout this week looks like: Sun: Long Bike Mon: Middle distance easy run/Swim intervals Tues: Run Intervals/Recovery swim Wed: Long Run/ Swim Intervals Thu: Bike Intervals/ Recovery swim Fri: Tempo Bike/Run Brick Sat: Long swim. While this may seem excessive, know that my 'A' race is only 3 weeks away. If you want to perform near the top, you are going to need more than 7 workouts a week in any regard.

I agree with wanless that you're far enough out and should periodize and take a recovery day. The recovery day doesn't necessarily mean no workout. You can cross train or substitute it for a form swim.

Also, look for discipline specific races in your area. Find a local bike race circuit; enter 5Ks and swim races at the local Y. These substitute for interval and tempo work and will force you to work harder than normal.

Good Luck!!!

NealeinMI · 04-15-2008, 01:00 PM

I originally had Friday as a technique swim. Just a series of L1 intervals doing various drills. Could I count that as a rest day?

Back in the day I was a middle of the pack age grouper. Now I'm a totally out of shape 40 something. The schedule I put together is just doable for me now. May be running 30 min is a stretch now, but everything else I should be able to handle.

I'm looking at a 5k run in the middle of June as intermediate goal. I'd like to start doing longer and longer triathlons each year, with the ultimate goal of completing an Ironman within about 5 years.

Thanks.