fast short sessions - don't know why but it works

[rudi-h]

Over the past 8 years I have read a lot of training literature, trained with a HRM, even got a VO2 Max and Blood lactate test done with a proper training programme. In general I tried to get a good balance of long slow sessions, intervals, threshold sessions etc. I used to train between 5 and 8 hours a week all yaer round and although I am fit in the eyes of most, I was never good when compared to real sportsmen. My best performances only came since 2010 and have been: 2h50 94.7(2011); 6h04 IM70.3(2012); 13h36 IM(2011) with a lot of mediocre performances in between.

 

So this year I started a factory and working 14 hour days as a result. For the last 5 months I literally only have time for 3 short runs (20-25 mins) before work in the week and I generally only manage one 1h - 2h bike ride on weekends. I figured that I am training so little (around 3 hours / week average) that I don't have to hold back for fear of over-training. Every session is a very hard "taste blood in your throat" type of workout and I really focus on speed, intervals and hills. I don't use a HRM, cycling computer or anything, I just ride and run hard based on how I feel and generally I try to use heavier gears on the bike that I used to.

 

Its too early to say really, but this has given me better results than I used to get with more than double the amount of training. I can now run 8km in under 36 minutes and judging by recent bike rides I hope to finish the 94.7 in 2h45. I'm also hoping to do the last BSG tri in around 1:05.

 

I used to be very prone to shin splints etc. and since I decreased my running time I had no injuries whatsoever I feel more energetic than ever and really having fun with sport at the moment.

 

I guess this is not sound training advice, but I posted it cause it seems to work really well.

 

Edit: chin splints would be bad

Edited November 7, 2012 by rudi-h

[Pieterg]

Some say it's not quantity but quality.

[Sidewinder.]

I used to be very prone to chin splints etc. and since I decreased my running time I had no injuries whatsoever I feel more energetic than ever and really having fun with sport at the moment.

 

Is that a precurser to bum-chins? When do you swim then?

[rudi-h]

Is that a precurser to bum-chins? When do you swim then?

 

I generally don't swim. Only do one or two swims in the week before a sprint or an olympic tri. Obviously when training for IM or 70.3 I'd do a bit more, but way less than the benchmark.

 

Have only been in the pool 4 times since 70.3 in Jan and managed the same time on my swims in 5150 and BSG buffelspoort than previously.

 

PS i'm not a good swimmer. Takes me 30 mins to do 1.5km, but that never comes down, whether I swim a lot or not.

[davetapson]

I generally don't swim. Only do one or two swims in the week before a sprint or an olympic tri. Obviously when training for IM or 70.3 I'd do a bit more, but way less than the benchmark.

 

Have only been in the pool 4 times since 70.3 in Jan and managed the same time on my swims in 5150 and BSG buffelspoort than previously.

 

PS i'm not a good swimmer. Takes me 30 mins to do 1.5km, but that never comes down, whether I swim a lot or not.

 

Interesting.

 

Re. swimming: Joe Friel posted a blog on his site on strategy for doing triathlons - his comment re swimming was don't train for fitness, concentrate on technique. The fitness will come. Maybe your technique needs looking at? (how nice to be able to comment on something that one doesn't do... )

[Sidewinder.]

I generally don't swim. Only do one or two swims in the week before a sprint or an olympic tri. Obviously when training for IM or 70.3 I'd do a bit more, but way less than the benchmark.

 

Have only been in the pool 4 times since 70.3 in Jan and managed the same time on my swims in 5150 and BSG buffelspoort than previously.

 

PS i'm not a good swimmer. Takes me 30 mins to do 1.5km, but that never comes down, whether I swim a lot or not.

 

I haven't done any tri's yet, but I was under the impression that fitness from running or cycling is transferrable between the two-but swimming is where practising technique would be the pay-off? As I said this is just my crazy theory, I want to know if there is any sense to it.

[Mileage]

The polarised model of training is only really applicable to elite athletes that do 600-1000 hrs per year. If you try to apply that model to recreational people (4-8hrs per week) the overall intensity is too low for successful training adaptations.

 

There needs to be a sliding scale. The less time you have to train the higher the intensity, the more time the more low intensity, although you still need some HIT to ensure optimal adaptations. However there will be a limit to how far you get on low volumes of training even if done at high intensity. At the elite end there is strong evidence that the overall volume of training is closely related to the competitive performance.

 

If you dont have much time and only do low intensity you dont place enough stress on the muscles as you dont have enough contractions to stumulate adaptations. On the other side if you do too much high intensity for high volumes you create too much stress leading to injury and burn out.

 

I would suggest that the OP was trying to spread it out too much and that the overall intensity was too low hence reduced adaptations vs the current experiences.

 

Its the Goldilocks theory of training!! Not too hot, not too cold. Just right.

 

What is just right for you is the magic bullet.

[Sidewinder.]

Interesting.

 

Re. swimming: Joe Friel posted a blog on his site on strategy for doing triathlons - his comment re swimming was don't train for fitness, concentrate on technique. The fitness will come. Maybe your technique needs looking at? (how nice to be able to comment on something that one doesn't do... )

 

That answers my question!

[rudi-h]

Interesting.

 

Re. swimming: Joe Friel posted a blog on his site on strategy for doing triathlons - his comment re swimming was don't train for fitness, concentrate on technique. The fitness will come. Maybe your technique needs looking at? (how nice to be able to comment on something that one doesn't do... )

 

Agreed. That's how I got down to 30 minutes on a 1.5km swim. I started out with 38mins. I tried coaching last year and joined Philippe's squad at Bright Water Commons VA. It was very good and I enjoyed it, just got a bit much and cannot get off work early enough anymore. One day I'd like to pick that up again

[davetapson]

Joe Friels blog:

 

An Ironman is a bike race with a swim warm-up and a jog to the finish line.

 

http://www.joefrielsblog.com/2012/10/how-can-i-do-a-faster-ironman.html