training schedule: feedback request - Triathlon Week

12-23-2004, 09:26 PM

Hello,

I would like to get started with triathlon training. Basically, I have done
jogging: my legs get bigger and after a while my back hurts. I have done
biking: my muscles get really really thin, I lose fat from abs and all
(also loose fat from abs from jogging the way I do it), and then I get
really really skinny muscles, hard, but skinny. So now, what I want to
do is add swimming to it. After swimming, I think my body will feel
kind of heavy and perhaps I will be able to put on some muscle, and
look as good as all the rest of the triathlon people out there. I
guess I should also be doing weights to put on some muscle. It
just seems to me that all the people I have spoken to that had
excellent body muscle/shape did triathlon, so I want to join
in. The only other sport that seems to do good for your arms
is paul vault, and I don't have time for that. So now, down
to the basic question, how do I train for triathlon:

Someone suggested one hour three times a week is enough. Hey, I've got
to work from sitting down on a desk (and am considering getting a pillow
for when my butt will get really skinny so it doesn't hurt to sit down).

So, could anyone please post their excellent recreational triathlon workout
plan so I can copy your 12 week schedule with #of hours spent on each of
jogging, swimming, running, and weights, and with a breakdown of how you
partition the work among these?

Thanks a bunch,

T.W.

12-24-2004, 12:42 AM

In article <[Only registered and activated users can see links. ]>,
[Only registered and activated users can see links. ] says...
> Hello,
>
> I would like to get started with triathlon training. Basically, I have done
> jogging: my legs get bigger and after a while my back hurts. I have done
> biking: my muscles get really really thin, I lose fat from abs and all
> (also loose fat from abs from jogging the way I do it), and then I get
> really really skinny muscles, hard, but skinny. So now, what I want to
> do is add swimming to it. After swimming, I think my body will feel
> kind of heavy and perhaps I will be able to put on some muscle, and
> look as good as all the rest of the triathlon people out there. I
> guess I should also be doing weights to put on some muscle. It
> just seems to me that all the people I have spoken to that had
> excellent body muscle/shape did triathlon, so I want to join
> in. The only other sport that seems to do good for your arms
> is paul vault, and I don't have time for that. So now, down
> to the basic question, how do I train for triathlon:
>
> Someone suggested one hour three times a week is enough. Hey, I've got
> to work from sitting down on a desk (and am considering getting a pillow
> for when my butt will get really skinny so it doesn't hurt to sit down).
>
> So, could anyone please post their excellent recreational triathlon workout
> plan so I can copy your 12 week schedule with #of hours spent on each of
> jogging, swimming, running, and weights, and with a breakdown of how you
> partition the work among these?
>
> Thanks a bunch,
>
> T.W.
>
Hello T.W.

You are asking for a lot. The training plans are very variable. The most
important factors are your age and sex, your current fitness level, your
past experiences in each sport (run, bike, swim), the climate, the
amount of time you want to commit, etc.

These being said, I should say that using 3 hour/week training you can
not do any triathlons except sprint distance. And even that is somewhat
farfetched. You cannot run, swim, bike, weight train in 3 hours/week.
But if what you want is just get into some action then go ahead and
enjoy it without using some kind of strict "plan".

I will share my last 4 weeks' training as an example. Keep in mind that
I am training for an olympic distance, and since it is winter it is hard
to train for bike so I prefer to run more in these cold months. All
times are with warmup/cool down included. All my swimming sessions are
concentrated on technique.

Week 1
29.11.04 45 min intervals (run - a.m.) + 50 min. stregth (p.m.)
30.11.04 47 min easy run a.m.
01.12.04 32 min intervals run a.m. + 53 min. swimming p.m.
02.12.04 56 min swimming
03.12.04 rest
04.12.04 rest due to weather
05.12.04 135 min easy bike a.m. + 50 min strength p.m.

Week 2
06.12.04 50 min intervals run
07.12.04 45 min easy run a.m. + 55 min swimming p.m.
08.12.04 34 min intervals run a.m. + 45 min strength p.m.
09.12.04 43 min easy run a.m. + 55 min swimming p.m.
10.12.04 rest
11.12.04 102 min easy run
12.12.04 82 min easy bike a.m. + 50 min strength p.m.

Week 3 (light week)
13.12.04 rest
14.12.04 55 min strength a.m. + 60 min swimming p.m.
15.12.04 60 min strength
16.12.04 rest
17.12.04 rest
18.12.04 96 min easy run a.m. + 50 min strength p.m.
19.12.04 140 min easy bike

Week 4
20.12.04 40 min easy run
21.12.04 50 min run hill intervals a.m. + 35 min swimming (1500 m time
trial)
22.12.04 40 min easy run a.m. + 60 min strength p.m.
23.12.04 rest
24.12.04 38 min intervals run a.m. ....(continues)

FWIW,

--
Burak
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12-24-2004, 03:14 AM

On Fri, 24 Dec 2004 10:42:04 +0200, Burak Ilter
<[Only registered and activated users can see links. ].tr> wrote:

> [your] sex,

Why does this matter?

JT

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12-24-2004, 05:41 AM

In article <[Only registered and activated users can see links. ]>,
[Only registered and activated users can see links. ] says...
> On Fri, 24 Dec 2004 10:42:04 +0200, Burak Ilter
> <[Only registered and activated users can see links. ].tr> wrote:
>
> > [your] sex,
>
> Why does this matter?
>
> JT
>
>
>
>
>
> ****************************
> Remove "remove" to reply
> Visit [Only registered and activated users can see links. ]
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>
As a matter of fact, it does not. You are right.

It seems that I wrote that part without thinking.

Thanks for the correction.
--
Burak
please remove Dot NOREPLY Dot to reply

12-27-2004, 03:17 AM

TW

Best to get a coach mate, and get a specific program for you. Trying to
copy somebody else's program is a BAD IDEA for many reasons.

There are some excellent coaches online that only charge a small fee -
type in triathlon coach to google.

12-28-2004, 05:37 AM

Many online resources to help get you started too:

[Only registered and activated users can see links. ]
[Only registered and activated users can see links. ]
[Only registered and activated users can see links. ]

As was suggested - keep in mind that these training programs were developed
by someone else and may not work best for you (what works for one person -
may not work for another).

"Jack Evans" <[Only registered and activated users can see links. ]> wrote in message
news:1104146260.084804.308120@z14g2000cwz.googlegr oups.com...
> TW
>
> Best to get a coach mate, and get a specific program for you. Trying to
> copy somebody else's program is a BAD IDEA for many reasons.
>
> There are some excellent coaches online that only charge a small fee -
> type in triathlon coach to google.
>