Training Balancing Act ... help!

[Robert Lofthouse]

I took up running at the beginning of the year. Well, actually, at the beginning of last year, but that failed, it's going much better now. I'm currently in the process of working towards completion of a challenge I received a few weeks back, and that challenge was to run a half marathon, do the 94.7 road, and the 94.7 MTB race (the full one). Strangley enough, the half marathon is almost there - I'm up to 16kms, the first 12 of which are quite comfy, I would estimate that by August, I'll have the half marathon part waxed ... maybe a full marathon by the end of the year? hmm ... no ... wait, I digress.

 

About a month and a half ago, I decided to start cycling in to work. It was a decision made partly in response to a desire to get back on the bike (I'm guessing the increased activity created by running re-sparked my desire for riding), partly to cut back on my petrol bill, and partly to actually train to accomplish my challenge. I live 10kms from work, there are facilities here, I would be saving 60% of my petrol bill if I cycle in at least 3 times a week, and I'd be getting the training under the belt for the 94.7's. Many wins all round.

 

Here's the problem, if I want to run enough to continue to increase my running fitness, I'm looking at at least 3 times a week - I run with a club on Tuesday and Thursday mornings, and generally go for a long run on the weekend. I was looking at upping that to 4 times a weelk. I then need to couple this to cycling in to work (at least) 3 times a week. Over and above that, I need to work in at least one rest day. Then to throw a spanner in the works, my recent activity has resulted in some (not unwelcome at all) weight loss, but with that has come shrinkage in the muscle department which needs to be addressed by diet and some gym work (which would help with strength and cross training).

 

Now, how do I weave in the amount of cycling, running, gyming and resting to make it all worthwhile. My thoughts were this - run Tue/Thur/Sat, cycle Tue/Wed/Thurs Gym Mon/Fri, long run or cycle on Saturday with Sunday the rest day. I could switch the rest day to Monday and make Sunday the gym day, which may help given that most races are Sunday anyway.

 

So, what say you all, am I overthinking this ... am I overdoing this ... or am I just generally being stupid. I'm thinking there must be some kind of basic structure that I can work off, because triathletes also need to balance 3 disciplines to keep being effective.

[HaydenWilson]

have you checked the training regimes used by other triathletes?

this is quite cool.

http://www.beginnertriathlete.com/Ron/training%20for%20your%20first.htm

 

here the training regime fits into a neat two week cycle.

 

Should you be worried about muscle loss? I rock climb and run and cycle and what i have found is that my body adapts pretty quickly to the different strains i put on it. Muscles i dont use seem to disappear and muscles i do use get stronger and fitter quickly!

 

if you are losing muscle mass then maybe you just dont need that much muscle? or have you changed your diet dramaticaly?

 

I am pretty sure if you substituted the swimming on their training regime with weights you would acheive your goal.

Edited May 18, 2012 by HaydenWilson

[The Saint]

There are a couple of things here. First you have to always keep your goals in mind. Training must always be goal orientated and never time and distance orientated. In other words take the time that you have to train and use it to its optimum level to achieve your goal for that session.

 

In short to summarize your goals you want to run a half marathon and complete the 94.7 races. You need a program now. Training is not simply about putting your running shoes on or getting on the bike and thinking because you ran 16km or cycled.a 100km that you are getting better. Without over complicating things if you continue to do this you will continue to remain at the same standard and in some cases your fitness will decline.

 

Rule of thumb in running is that if you can run it in a week you can run it in a day. With Cycling you need to train the distance but of course not every day. You need to assess your goals and decide which of these events are the most important to you and adapt your training program to allow you to peak for that particular event.

 

Your training program should consist of a base, build,peak and taper phase. Each of these phases have their own particular goals. Such as base phase is about fitness and build is about fastness. Get onto a structured program and stick to it, training is not always about effort, intensity and time spent but mostly about how smart you utilize the time you have available to you.

[TwiggzSA]

Why not cycle to work and leave your bike locked up there, then run home from work. Then the next day do it in reverse. And then one day you can gym in the afternoon after work. Killing three birds in 2 days....huh, think I got that wrong.

[Robert Lofthouse]

Saint, that helps more than you know. Thank you very much.

[LOUDMAC]

Seriously......Dude you are over analizing this whole thing.

Running compliments cycling, not as much in the reverse.

Why do you need gym work, get a mtbike and maybe a punch bag.

 

In 6 months I've dropped 16kg's OF FAT!

I commute to work 4 days a week, 28km each way. do a long rd ride and a long mtbike ride on weekends.

On Mon, Wed and Fri, when I get back from work I kill 45min workout with punch bag and abs.

never forget to get your downtime.

[The Saint]

Robert just a thing to point out to you about your muscle shrinkage, I am not sure of the science behind it but what I can tell you is that when I am on a Tri program my leg muscles get smaller than when I am on a Cycling Program. I really think it has a lot to do with the dynamics of running. I have never seen a long distance runner with huge quads and calves so this is what i attribute the smaller muscle mass to.

 

The thing to remember is that your overall body weight at the end of your base phase in training should be very near to your expected weight on race day. If this is not the case then only do you need to relook at your diet or re-assess your goals.

[gogo@]

Just to add my 2c: If you can get hold of a copy of Sleamaker and Browning's book 'SERIOUS Training for Endurance Athletes' it will give you lots of useful advice to flesh out the details of a training plan that meets the great advice above. It starts off with getting you to work out realistically how much time you have and then works from there so that you follow the base, build, peak and taper cycle, and gives detail on how to structure individual sessions... Very practical book that helps you work out your program to meet your specific goals.

[Robert Lofthouse]

Twiggz, that's something I've considered - daylight hours and having to drop my son at school in the morning makes it tricky though - in the summer I will definitely be weaving that in ... will be fun.

[gogo@]

Why do you need gym work

Because you need to strengthen your core, both for cycling and running. And if you're new(ish) to running you're going to want to prevent injuries which you will otherwise pick up from muscle imbalances that wouldn't show up in cycling.

[Robert Lofthouse]

Seriously......Dude you are over analizing this whole thing.

Running compliments cycling, not as much in the reverse.

Why do you need gym work, get a mtbike and maybe a punch bag.

 

In 6 months I've dropped 16kg's OF FAT!

I commute to work 4 days a week, 28km each way. do a long rd ride and a long mtbike ride on weekends.

On Mon, Wed and Fri, when I get back from work I kill 45min workout with punch bag and abs.

never forget to get your downtime.

 

Haha, I know - I tend to overanalyse things - it's what I do ;-)

 

I'm not sure about the gym work, perhaps I don't need it. Judging by what Saint says though, muscle mass is not what I should be expecting anyway. I may not be going all out for tri's, but I am seriously thinking about the Duathlons. I never thought I'd enjoy running as much as I am, and yes, I agree, the running most definitely helps the cycling. I'm at a point now where the cycle to work and back doesn't even feel like a workout.

 

Perhaps I Should the gym altogether, maybe just do some pushups and situps at home and be done with it. All I'm really looking for to be honest is some tightening up - all the extra flab I was carrying was obviously keeping me looking more bulked than I was, now I'm looking skinnier and feeling softer.

 

As for getting the MTB, I only have one of those, by cycling on the weekend, I mean MTBing, and my commutes are done on the MTB (having the pavement as an option when drivers try to be dicks is a wonderful safety net)

[Robert Lofthouse]

Because you need to strengthen your core, both for cycling and running. And if you're new(ish) to running you're going to want to prevent injuries which you will otherwise pick up from muscle imbalances that wouldn't show up in cycling.

 

Fair point, and yes, my thinking is that gym work could help strengthen and tighten areas that will not be targetted by running and cycling. If I was swimming as well, I would be more comfortable with me receiving a full workout between the thre sports, however, the question I'm now asking is - do I really need to go to the gym to get that training, or is it easy enough to do it at home via some basic excercises?

[The Saint]

Sit ups, push ups, pull ups and some light weights will be beneficial.

[LeTurbo]

Sit ups, push ups, pull ups and some light weights will be beneficial.

 

True. Nothing else needed. Try to get variation in the push-ups. Not just the standard ones, but move your hands to different positions, use stairs, medicine balls, etc.

 

Pull-ups: if you can get these puppies in the picture, or gym rings, you'll get the most incredible workout. Try doing leg-lifts for example, or Russian leg lifts for serious core training. (

 

They're also great for push ups - all your muscles getting into action in 3-dimensions. Check out some ideas here:http://www.ringtraining.com/articles/100-pushups-workout.html )

[gogo@]

do I really need to go to the gym to get that training, or is it easy enough to do it at home via some basic excercises?

No, no need to schlep to the gym... but MTB & punchbag not specific enough... Running does do something to build some core strength but doing a bit more there to support your 'power base' will help with speed, endurance and injury prevention. Not a big deal, but I would do around two sessions a week (don't have to be long) at least until you finish base training...

Whatever, as long as it's fun and you stay motivated. Having the best program means nothing if you can't stick to it at least most of the time!

[davidlangebaan]

I have just done Ironman (first time) . I used a 12 week program. Every 3rd week a recovery week.

 

Running: 3 x weekly, average 35km/week, 1 long, 1 med, 1 short run, biggest week 50km, longest run 28.5km.

Cycling: 3 x weekly, average 158.5km/week, 2 x 1-1.5hr rides, 1 long ride, biggest week 225km, longest ride 148km.

Ran and cycled on alternate days.

Obviously don't need as much mileage for half marathon and 94.7. Cut down the long runs/rides and keep the rest the same.

 

So no you don't need to run that much if you are putting in enough time on the bike (and you are most likely to get injured from overdoing the running, not the cycling). There is a fair benefit to running from cycling.

Swam on running days because time wise its more manageable. So I'd gym on run days if I was you.

 

Next year I'll add gym work. Look at Mark Allen's weight program (6x world Ironman champion) - yes you need to work your legs in the gym!

 

http://www.active.co...h_Exercises.htm

Edited May 19, 2012 by davidlangebaan