After some general ‘newby’ inquiries the past few weeks, I’ve decided to get a page going with some of my thoughts for those starting out. I am by no means the best qualified and informed for advice handouts, but will gladly share what I’ve personally experienced. Ideally in the longer term, we could get some discussions going on the page and pool together ‘personal-what-works’ from beginners to pro’s. This is a early start of the page, but figured to post it in the mean time. Will happily take some outside input and critisism on it, as its very much just a start…
Basic Week Structure:
Monday: Strength
Tuesday: Long Quality
Wednesday: Easy
Thursday: Short Quality
Friday: Rest Day
Saturday: Long Ride
Sunday: Long Run
Thats the just of it. It’s tweak-able and changes in various training phases, but I feel having that basic structure will one, keep you more stimulated and two, condition your form more dynamically. If you just train in a certain zone on every session, whether real cruisy or balls-to-the-wall-all-you’ve-got stuff, you’ll be selling your time short. There’s a time to go easy, and a time to go hard. Perhaps you’ be pleased to know the majority of time spent should be on the easy side.
One step back is looking at a bigger picture. Months are a macro-cycle of four weeks for me, with three consecutive weeks building on each other in volume and or intensity, and the fourth week is a recovery week. Its hard sticking to this when racing and its often manipulated a little to fit into a racing calender.
Colouring in the days:
Monday: Swim. Bike – 90min undulating course. Run – 40min, hilly route, with ups bit harder.
Tuesday: Bike – 40min spin warm-up, 3x8min at 70%, 2min recovery spin, 20min spin home. Run – 15min warm-up jog, 6min, 4min, 2x2min, all with 2min recovery between, and 10min loosen jog.
Wednesday: Swim. Run – 45min jog.
Thursday: Swim. Bike – 45min spin warm-up, 10x2min, 1min recovery between, 20min spin home. Run – 15min warm-up jog, 20min of 1min harder, 30sec easier, 10min loosen.
Friday: Rest Day.
Saturday: 3h long ride. Long slow easy paced. Ride the ups and downs at equal intensity. You want to keep your HR steady throughout the ride. Do some effort to join a group or some mates if possible. Swim – Maybe do a small open water swim if possible, 15-20min.
Sunday: 1h15 long run. Equally important to long ride to go easy. If you cant talk to your friend, you’re going too hard. Even if you have to walk, try spend a little longer on your feet at lower intensity on a Sunday. This is the back bone of my week I reckon, and the most important run I do.
Thats a very very basic week. Just examples really. One can double the volumes, cut them in half, take away one of the sessions on each day, play with various intervals, increase interval to rest ratio, decrease it, add a bike-run session closer to race day, do a short run off bike after long ride, build a bit of quality into long run, etc etc. The variations are endless, but the basic week form stays constant.
If you’ve read this far down, you really must be just starting out… Aiai. And you probably deserve far better advice than this. Either way, I’ll keep adding food for thought. You cant possibly start out with too little. Rather do too little than too much. Especially on the running front. Its so important to ease into it, giving your body months to adapt to the new strains and stresses on it. I’d also suggest trying to do more session, even if shorter, than a few big “perfect” session. For example, rather do four runs of 30min average, then three of 40mins on average.
Whatever you level or background, if you’re starting out, set some objectives, some goals, as they make the entire process so much easier. However grand or humble, whether to do a sprint distance triathlon, an Xterra, or an Ironman event, pick a destination as the rest hinges on this.
2 Responses to "Starting out triathlon training – some basic thoughts"
Wow! Who would have imagined our training schedules are exactly alike except that mine does not involve all that exercise. My basic weekly structure seems to alternate between wishful thinking, good intentions, and beer. Seriously, great stuff DH, and a fine addition to the site. I am certain even seasoned atheletes can use an occasional dose of the fundementals. You and Conrad basically cured me of my problem with calf soreness so I can attest to your wisdom. Your description of “swim” is a bit thin, and I don’t imagine you mean variously propelled bob from one location to another. Oddly, I didn’t note the balance chain (slack line) on your program, I was certain it would become a staple following our session. Really, I am certain you have withheld the down low on your core strength and balance training – perhaps a topic for a future blog. Oh, in that regard, how about a post on training the mind to endure great suffering of one’s own making. I am only partly joking there. Mental Preparation, Training for Heat, Event Strategy are just a few topics I would like your slant on.
Some class humour writing Master Brian. Good shit. Much appreciate the insight into your typical weekly routine. I am a firm believer good inention is what counts most.
Yes yes, I am yet to rig a chain across the car park downstairs. But I have good intention too… Will have to do a short documentary on your chain to a setting sun in May.
Really great having some requests from an outsider. I’ll ponder and answer in timely. Even with a skew slant.
With good calves you’ve no excuse. Go run the hill behind the house this afternoon…