general training advice required.

kala85

1. recovery and diet

whats the best way to recover after a training session. im training nearly every day either running or swimming but im not lifting any weights yet. continue to do the 150k sportive cycles probably every week or once a fortnight at least.
found myself getting tired after the ROK and it has taken me nearly a week to recover.
just wondering what foods or rest i should really be getting..

2.weight training

if i start weight strength training am i better off to do this in morning or afternoon.. can i do weight and core training as well as training for the triathlon.

3. improving my running time

4. improving my swimming time.

how to fit in the different parts of the triathlon into an overall training plan..

RayCun

I can't help noticing that you have 11 posts, and all of them are asking for advice or recommendations.

ecoli

RayCun wrote: »

I can't help noticing that you have 11 posts, and all of them are asking for advice or recommendations.

I think this is fairly common someone new to the forum/ sport is looking to tap into the experience of the more experienced boards members. Everyone is a student in some aspect and best way to become experienced is through asking questions. In years to come it could be that above poster can pass on the information to another new poster. One of the best things about this board is you have access to a wide range of thoughts and views on related topics so why not use it;)

Krusty_Clown

Sure isn't that what boards is for? It's like a dating site, that puts those with questions, together with those with answers.

Kala85: I find an easy swim or an easy cycle really helps with my recovery the day after a hard session, and failing the above, a very easy run on grass. Immediately after a hard session, I'll usually try to have a chocolate shake (at the moment it's slim-fast and low-fat milk) to get the carbs, protein, etc back into the system as quickly as possible. Lots of water/juice afterwards to rehydrate, and a healthy meal.

RayCun

I thought 11 of 11 was a bit much :rolleyes:...
... but I'm probably just grumpy this morning

ecoli

kala85 wrote: »

1. recovery and diet

whats the best way to recover after a training session. im training nearly every day either running or swimming but im not lifting any weights yet. continue to do the 150k sportive cycles probably every week or once a fortnight at least.
found myself getting tired after the ROK and it has taken me nearly a week to recover.
just wondering what foods or rest i should really be getting..

2.weight training

if i start weight strength training am i better off to do this in morning or afternoon.. can i do weight and core training as well as training for the triathlon.

3. improving my running time

4. improving my swimming time.

how to fit in the different parts of the triathlon into an overall training plan..

Not triathlete but i will try to give best answer regarding as much as possible. Rest should be as much as possible/needed. If you can try space your sessions out ie if training twice a day try get out early in the morning to allow maximum rest in between this and evening session (unless these are brick sessions). regarding food try to keep high carbs roughly 50% of you daily intake. If you can also try to make these low GI foods ( Wholegrain bread/rice/pasta). Regarding protein my view is the less legs on the animal the better (fish, chicken and turkey)

Regarding weights and core if you want to include them dont go crazy my advice possibly do maybe 1-2 weight sessions and 2-3 core a week max. Again given time restraints i would be more inclined to the core than the weights and if these are taking away from your other sessions dont compromise and drop the weights. Weights are complimentary to the main training not a substitute always remember that

Running times - provided you have developed your aerobic base to cope with these (which you should have given nature of triathlons) you should look towards interval training/tempo work etc. My advice would be look towards a 5k training plan and try to adapt it into your training for triathlons though there may be triathletes who can give there insight better here.

Swimming unfortunately i dont have experience with (given me roads and track over a pool any day:p hopefully someone can jump in here and give some advice.

Best of luck with your training

kala85

cheer lads , thanks for all the advice. im a novice really to all this training.

my objectives this year are to complete a triathlon by mid august or september , tone up and try and build some strength.


i have lost lots of weight due to all the cardio i have done recently and didnt do any weights or core at all due to having problems with a bad back . i seem to be fading away with all the cardio i am doing and feel i need to build some strength.My problem with doing weights is that i dont want to aggreviate the back injury which hasnt occurred for a good while and dont want to inhibit my training for the triathlon.

if i train for the triathlon, how can i arrange my plan to fit in the weights sessions.
should i put weights sessions on in the morning and then how will i organise the weights plan. should i do lower body one day and then upper body another or shoulders/arms one day, mid body another , legs etc another.

How often should i do the weights - 3 times a week morning sessions or everyday but working on different parts of the body..

Ideally im looking to design a training plan , so i would think weights mon, wed, fri mornings with different muscle groups on each day and i will do the triathlon training in the evenings or mid day , but i dont want to get injured or burnout or lose too much more body weight and go skinny..

i think strength training would be the best so im thinking 1-5 reps per set with 4-7 sets per exercise ,starting with light weights..

messed_up

Kala,

I found the link below to be a very useful starting point in creating a strength training plan specific to tri. Might be helpful to you too

http://www.active.com/triathlon/Articles/Mark_Allen_s_12_Best_Strength_Exercises.htm

InTheTrees

messed_up wrote: »

Kala,

I found the link below to be a very useful starting point in creating a strength training plan specific to tri. Might be helpful to you too

http://www.active.com/triathlon/Articles/Mark_Allen_s_12_Best_Strength_Exercises.htm

Looks interesting. I'm recovering from pulling something in my lower back...again.
So next week I need to start on a good core strengthening routine in addition to running.

littleredspot

A bit off topic, but I'd advise you to register for an event fairly soon.

Two reasons, it gives you something specific to aim for, and, lots of triathlons are booked out way in advance, so you may have to travel further than you'd like.