Give it a TRI

[EmJayZA]

What a great weekend out on my bike. The weather in Jo'burg was perfect for riding. We had some hectic wind on Friday, but was still good. Starting to see my average speeds get slightly better. Also, first time I ran off the bike and didn't feel like I couldn't do it. I never believed in brick sessions, but now I think they are an absolute must at least once a week. Running off the bike is definitely a skill that needs to be learnt and nutrition / hydration needs to be 100% on point or it really falls apart in a big way. 

 

8 weeks to Durban. 

[HDW]

How do you guys approach your running training blocks? 3 weeks on, 1 rest, etc? Especially for HIM and, more specifically, IM distances.

 

How would you structure your weeks, eg. 5 runs a week: 2 x intervals, 2 x shorter bric runs, 1 x long run?

[EmJayZA]

How do you guys approach your running training blocks? 3 weeks on, 1 rest, etc? Especially for HIM and, more specifically, IM distances.

 

How would you structure your weeks, eg. 5 runs a week: 2 x intervals, 2 x shorter bric runs, 1 x long run?

 

My training blocks are usually 4 weeks long. 3 weeks build, and then a recovery week. I am training for HIM distances at present - but doing a 2 year build to full IM. 

 

I aim for 4 runs a week: threshold repeats (something like 7 x 1km repeats at threshold pace), hills, LSD/Fartlek and then a run off the bike. Usually the 4th week (test week) is a lower volume week (lower time and drop the brick run). 

 

Swims, we do two swims a week, one being a threshold swim and the other an endurance type swim. A third is thrown in closer to the race. I used to swim 4 times a week, and TBH, it was a waste. I am still seeing improvements when I am consistent with the 2 swims a week. I would rather add in an extra bike or run session. 

 

For the bike, I do two rides per week. One super high intensity with intervals (think almost throwing up) and then one long ride - either long and slow, or LSD with some race intervals spread in between. Then a few weeks out from an event, we will add in a second HIIT session on the bike, to bring up total bike sessions to 3.  On long weekends and over holidays, we cycle a lot more to just get some base KMs in. Sometimes three days in a row. 

Edited April 4, 2018 by EmJayZA

[shaper]

How do you guys approach your running training blocks? 3 weeks on, 1 rest, etc? Especially for HIM and, more specifically, IM distances.

 

How would you structure your weeks, eg. 5 runs a week: 2 x intervals, 2 x shorter bric runs, 1 x long run?

3 weeks build, recovery week at 75% (there is no such thing as a rest week, only maybe a rest day)

 

For runs I currently do, Tuesday (Recovery), Wednesday (Tempo), Thursday (Base/Endurance), Friday (Speedwork/hills), Saturday (Brick after long cycle), Sunday (LSD or 21km race if there are any happening)

[mon-goose]

3 weeks build, recovery week at 75% (there is no such thing as a rest week, only maybe a rest day)

 

For runs I currently do, Tuesday (Recovery), Wednesday (Tempo), Thursday (Base/Endurance), Friday (Speedwork/hills), Saturday (Brick after long cycle), Sunday (LSD or 21km race if there are any happening)

That's a lot of running

[shaper]

That's a lot of running

You become a strong runner, you will do good in Tri's!!... this is for IMSA, for 70.3's will probably skip the Friday (I personally don't see the point of having a good swim and cycle then doing a run/walk to complete the tri)

 

Most of the runs during the week as 45mins to 1 hour and the brick run on the Saturday is only 15-20mins (enough time to train the body without tiring out).  

Edited April 4, 2018 by shaper

[HDW]

Great, thanks for the info. What does your speedwork sessions look like? Just normal kinda warm up, X x Y intervals, warm down? Same with hill repeats?

 

Shaper, how do you plan cycling during the week then?

 

EmJay - are you a good swimmer, or a newbie like me? I try and swim 4 times a week during lunch at the moment, but I've only started swimming in December for the first time in my life. So is 4 sessions a week overdoing it? I try and approach swimming not as exercising, but as practising. Trying to just get the muscle memory formed to settle into my technique (which still needs a lot of work I guess).

[EmJayZA]

You become a strong runner, you will do good in Tri's!!... this is for IMSA, for 70.3's will probably skip the Friday (I personally don't see the point of having a good swim and cycle then doing a run/walk to complete the tri)

 

Most of the runs during the week as 45mins to 1 hour and the brick run on the Saturday is only 15-20mins (enough time to train the body without tiring out).  

 

I agree with you. For EL70.3 I pretty much did a walk / shuffle. Personally, I think I messed up my nutrition - but we live and learn. All that run training I did, I didn't even get to use it... So now I am a lot more serious about my nutrition, and brick training. Even though I can run far, I still battle to run off the bike. Some days it feels almost impossible, others I feel like I can get through it, but barely hanging on. Was it like that for you in the beginning? Or is that about right? I can push through feeling like that for a 21km. But 42km is another story completely. 

[EmJayZA]

Great, thanks for the info. What does your speedwork sessions look like? Just normal kinda warm up, X x Y intervals, warm down? Same with hill repeats?

 

Shaper, how do you plan cycling during the week then?

 

EmJay - are you a good swimmer, or a newbie like me? I try and swim 4 times a week during lunch at the moment, but I've only started swimming in December for the first time in my life. So is 4 sessions a week overdoing it? I try and approach swimming not as exercising, but as practising. Trying to just get the muscle memory formed to settle into my technique (which still needs a lot of work I guess).

 

I am not fast. For EL70.3 I did 1:59/100m with no formal swim training, which I am not unhappy with. I am completely new to swimming as a sport, but I am very comfortable in the water. I started at around 2:40 and slowly got to that point over around 11 months. I did a lot of work on my stroke on my own by watching plenty Youtube videos and trying to figure out what I was doing wrong. I have unfortunately taken that as far as I can on my own. 

 

Swimming is all technical. Once you have the fitness, "working hard" is not going to bring many gains. I suggest you see someone that will record your stroke, analyse it and give you drills to fix any problems. That will be the best way to spend your time. I really don't believe in getting in the pool and just swimming. You also have to absolutely do some open water swims. So focus on that too. Learn how to sight properly, as this has a potential to waste a lot of time if not done correctly. 

Edited April 4, 2018 by EmJayZA

[HDW]

I agree with you. For EL70.3 I pretty much did a walk / shuffle. Personally, I think I messed up my nutrition - but we live and learn. All that run training I did, I didn't even get to use it... So now I am a lot more serious about my nutrition, and brick training. Even though I can run far, I still battle to run off the bike. Some days it feels almost impossible, others I feel like I can get through it, but barely hanging on. Was it like that for you in the beginning? Or is that about right? I can push through feeling like that for a 21km. But 42km is another story completely. 

 

Don Fink, author or Be Iron Fit, strongly believes in 2 bric sessions a week. Maybe try incorporating a very short run after both of your cycling sessions a week - start at 10 mins, etc?

[shaper]

Great, thanks for the info. What does your speedwork sessions look like? Just normal kinda warm up, X x Y intervals, warm down? Same with hill repeats?

 

Shaper, how do you plan cycling during the week then?

 

EmJay - are you a good swimmer, or a newbie like me? I try and swim 4 times a week during lunch at the moment, but I've only started swimming in December for the first time in my life. So is 4 sessions a week overdoing it? I try and approach swimming not as exercising, but as practising. Trying to just get the muscle memory formed to settle into my technique (which still needs a lot of work I guess).

Speedwork I usually do on the treadmill Friday lunchtime, 20min warm up building to tempo pace, then 20min intervals, 5min cool down, followed by some core work and stretching.  If hill work, warm up, Tempo hill climb (200m), jog/walk back down, repeat for 20mins, Cool down 5mins

 

For cycling Monday (recovery spin Z1), Wednesday (Tempo/HIIT spin), Thursday ( easy spin Z2), Saturday (long ride)

 

With training it really depends on your time available.  I train twice a day during the week (generally 1hr morning, 1hr evening).  It helps having a smart trainer at home permanently set up as can jump on straight away and not have to slog to the gym to use a wattbike

[HDW]

I am not fast. For EL70.3 I did 1:59/100m with no formal swim training, which I am not unhappy with. I am completely new to swimming as a sport, but I am very comfortable in the water. I started at around 2:40 and slowly got to that point over around 11 months. I did a lot of work on my stroke on my own by watching plenty Youtube videos and trying to figure out what I was doing wrong. I have unfortunately taken that as far as I can on my own. 

 

Swimming is all technical. Once you have the fitness, "working hard" is not going to bring many gains. I suggest you see someone that will record your stroke, analyse it and give you drills to fix any problems. That will be the best way to spend your time. I really don't believe in getting in the pool and just swimming. You also have to absolutely do some open water swims. So focus on that too. Learn how to sight properly, as this has a potential to waste a lot of time if not done correctly. 

 

Think I should just get a coach and get on with it.

[shaper]

I agree with you. For EL70.3 I pretty much did a walk / shuffle. Personally, I think I messed up my nutrition - but we live and learn. All that run training I did, I didn't even get to use it... So now I am a lot more serious about my nutrition, and brick training. Even though I can run far, I still battle to run off the bike. Some days it feels almost impossible, others I feel like I can get through it, but barely hanging on. Was it like that for you in the beginning? Or is that about right? I can push through feeling like that for a 21km. But 42km is another story completely. 

Nutrition is the 4th discipline and needs to be learned and an adapted.  All I can say is eat and drink more than you would normally on the bike leg to fuel you for the first part of the run.

 

Dead legs (heavy as bricks) or jelly legs happens to everyone, you do train your body for it and it gets easier... even in the off season as soon as I go back to training and brick session I feel it.  It helps to shorten your stride and run easy for the first 5-10mins until the blood/oxygen has moved to the right muscles and you start to find your running legs

 

As for the that feeling for a full 21kms, means your running fitness is not what you think it is.... sorry to say. 

 

It is the same for both 21kms and 42kms, the first 5-10mins you have the dead legs feeling until you find your running legs and it becomes comfortable.... after that is all down to training/fitness/endurance to run the distance 

[_David_]

Think I should just get a coach and get on with it.

 

Everybody is different, there are so many variables. If you are going to invest the time get a coach and do it right from the beginning. 

[EmJayZA]

Think I should just get a coach and get on with it.

 

A coach is never a bad thing if you can afford it. I think there are enough resources online to help you through the journey - especially if you reach out for help online. But - a coach takes the thinking away from the process, which helps a lot. You will just do. 

 

Most coaches are not swimming coaches though. So they will probably be able to give you some basic advise on your stroke, but you may still need specialist help. Video analysis is not too expensive. In JHB I have a coach who will do the analysis, consult and some training in the pool for around R3k. That is really not much if you consider how much we spend on gear. 

 

As for the that feeling for a full 21kms, means your running fitness is not what you think it is.... sorry to say. 

 

 

No need to apologise. You are probably right. I don't do very many long runs over 15km as I am still very slow. I have been very consistent with my running, and work hard at it every session. I guess I just have to be patient. Will work on my pacing and see if that helps. 

 

One thing though which I have learnt is that I need to stop drinking around 20 minutes before my run and then drink very little at a time. The sloshing around of liquid in my stomach gives me a stomach ache. That seemed to help a bit last weekend. 

[HDW]

Anyone know of good swimming coaches/specialist coaches in either Cape Town Northern Suburbs or Stellenbosch?