Recommend me a good Olympic training programme

keano007

Hi guys I'm looking for advice on getting together a good training programme to get myself up to taking part in an Olympic distance triathlon in late August. I competed in a few try-athlons last year and got on fairly well. I plan on doing a few sprint tri's over the summer (Tri athy, carrick on suir, Waterford) to build up and gain confidence for the Olympic. I'm also planning on doing an Olympic distance in early august as the one I'm aiming for in late august i want to get on very well. Im travelling to america to take part in it.

At the moment my swimming is holding me back but I'm working hard on it (4 days a week). I'm up to 1200mts in about 29mins. That is broken into different sets. I can do 500m without stopping on approx 9mins.

My 40km cycle is at about 1hr 10mins and my 10km run is consistently at about 49mins.

From this info can anyone point me in the direction of a good training programme.

Macanri

Heres a OY programme I loosely followed last year - Compliments of the guys in Limerick Tri Club:

http://www.limericktriathlon.com/drupal/?q=node/57

Nwm2

keano007 wrote: »

Hi guys I'm looking for advice on getting together a good training programme to get myself up to taking part in an Olympic distance triathlon in late August. I competed in a few try-athlons last year and got on fairly well. I plan on doing a few sprint tri's over the summer (Tri athy, carrick on suir, Waterford) to build up and gain confidence for the Olympic. I'm also planning on doing an Olympic distance in early august as the one I'm aiming for in late august i want to get on very well. Im travelling to america to take part in it.

At the moment my swimming is holding me back but I'm working hard on it (4 days a week). I'm up to 1200mts in about 29mins. That is broken into different sets. I can do 500m without stopping on approx 9mins.

My 40km cycle is at about 1hr 10mins and my 10km run is consistently at about 49mins.

From this info can anyone point me in the direction of a good training programme.

How many hours per week can you train? How many are you training now? What is your history of training? What is your aerobic base like now? How much do you want to spend? How much running are you used to doing? (ie how likely are you to get injured running?). How much do you weigh and what is your height?

Any general Oly training plan should be modified to address your particular limiters (although it takes experience to do this). For example, your bike looks to be your strong point, so most of the time you will gain between now and August will be in the swim and run, which are currently below average.

A cookie-cutter plan might have you cut back to fewer swim and run sessions per week than you are doing now - NOT what you want.

Your 'A' race is about 18 weeks away. In the traditional fashion, you might decide to spend 6 weeks building your base with long low intensity runs and cycles, and a focus on swim technique, with 12 weeks on race preparation (higher intensity). So that's 2 plans to get. That's just one way of doing it, not necessarily the best. You may instead try to get one of the longer plans out there.

Recently, I have been using an Endurance Nation 12 week Short Course plan www.endurancenation.us, suitably customised. Previously, I have used one from www.beginnertriathlete.com

But again, there's so much variation athlete to athlete that simply using one designed for the average is not optimum for you, guaranteed. But of course it's a lot better than using no plan, or continually changing from one to another.