Olympic Training Program

Domer

Ok, so I am NOT training for the London 2012 olympics!!!... at least not yet!

Doing the Dublin City Olympic Tri at the end of August... looking for a 10 (or 11) week program of training, that is running specific. Will do 1 or 2 swims and 1 or 2 cycles per week, but will probably run 4-5 times a week... time permitting. Aim will be to get under 3 hours (ideally 2:45), so am not going to win any prizes, but its all about the personal goals, right?

I can find online programs, but all cost a lot of mula. If anybody has links to free programs, I would appreciate the help.

Thanks,
Domer

Nwm2

Domer wrote: »

Ok, so I am NOT training for the London 2012 olympics!!!... at least not yet!

Doing the Dublin City Olympic Tri at the end of August... looking for a 10 (or 11) week program of training, that is running specific. Will do 1 or 2 swims and 1 or 2 cycles per week, but will probably run 4-5 times a week... time permitting. Aim will be to get under 3 hours (ideally 2:45), so am not going to win any prizes, but its all about the personal goals, right?

I can find online programs, but all cost a lot of mula. If anybody has links to free programs, I would appreciate the help.

Thanks,
Domer

Why do you want a run-focussed plan?

On-line free programs are usually very sparsely detailed (eg telling you what session(s) to do on a particular day, but only giving limited information on what exactly to do in each session - eg "1hr run", "2k swim"). Therefore, they are typically of very limited use.

Examples:

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

http://www.beginnertriathlete.com/discussion/training/trainingplans-list.asp?l=0

http://www.trinewbies.com/tno_trainingprograms.asp


You might want a different resource (eg Joe Friel's Triathlete's Training Bible) to fill in the individual session details. But it'd probably take 11 weeks to read and digest it.

A detailed program will tell you how to structure each session (eg for a bike session: 10 min warm up, 2 x 20 min at threshold with 5 min recovery, 10 min cool down), which is far more beneficial than an outline program. Even then, they are generic plans and not tailored to your strengths and weaknesses.

I don't regret paying for plans - I have done it more than once.

elvis jones

I wouldn't mind one either as i hope to do caroline karney on Aug 13th.

elvis jones

Nwm2 wrote: »

Why do you want a run-focussed plan?

On-line free programs are usually very sparsely detailed (eg telling you what session(s) to do on a particular day, but only giving limited information on what exactly to do in each session - eg "1hr run", "2k swim"). Therefore, they are typically of very limited use.

Examples:

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

http://www.beginnertriathlete.com/discussion/training/trainingplans-list.asp?l=0

http://www.trinewbies.com/tno_trainingprograms.asp


You might want a different resource (eg Joe Friel's Triathlete's Training Bible) to fill in the individual session details. But it'd probably take 11 weeks to read and digest it.

A detailed program will tell you how to structure each session (eg for a bike session: 10 min warm up, 2 x 20 min at threshold with 5 min recovery, 10 min cool down), which is far more beneficial than an outline program. Even then, they are generic plans and not tailored to your strengths and weaknesses.

I don't regret paying for plans - I have done it more than once.

I have the bible and must look at it more, i just glanced through it for some infomation.

My swimming is the really weak area so thats what i have to focus on really and tip along with the cycle and run. I'm doing a half marathon in less than 3 weeks so i can cover the distance on my feet and i can do the 40km in 80 min so i'd like to get under that as well.

3:20 would do it for me with my weak swim.

Domer

Nwm2 wrote: »

Why do you want a run-focussed plan?

My real love is running... the swimming and cycling are two events that I dont have a history of, and know little about.

I have only learned to swim in the last year, and after a good winter of training in the pool, I hope to get to the lake twice a week for the next 10 weeks to work on endurance. I did 1500m in the lake on monday night, and felt good.

Cycling seems to take a long time in the saddle to improve, unfortunately I dont have that much time to spend due to family, work, running club commitments. I just want to do enough to be able to cycle 40k at a reasonable pace without having to do a 4 hour cycle every 2nd day.

Running, now theres something I can do everyday. Love running, and it is my preferred sport. Maybe the generic program is what I need. I do have Friels Bible, and found it heavy reading. (I like pictures and he doesn't have many).

Thanks for the links, I will take a look at them.
Domer

kingQuez

If you're willing to pick up a book this is pretty good, and has sprint and olympic distance training plans in it (http://www.amazon.com/Triathlon-Start-Finish-Sam-Murphy/dp/1554074975). Some of the tri books are full of fluff, and others are pretty full on (like the training bible etc.). This covers the basics and has a couple of plans in it, and I found it pretty good when I got started in this stuff.

I'd be interested in why you're looking for a run-focussed plan, is that your weakest sport?

kingQuez

Domer wrote: »

My real love is running... the swimming and cycling are two events that I dont have a history of, and know little about.

Sounds like your swim and run are in OK shape and you might need to work on the cycling. The saying goes that you should train to your weaknesses and race to your strength. In terms of time you're going to spend most of it on the bike; you're better off killing one or two of your runs a week and getting in some cycling. It doesn't need to be long monster sessions to see improvements, but its where you'll pick up most time at this stage. One "long" cycle a week (building to 40-50k), one interval cycle 10min warmup, 10min cooldown and a few reps of (3mins hard, 1minute easy) increasing the number each week, and perhaps one cycle that takes in a few hilly bits would see you pretty well.

(i'm terrible on a bike because im better at swimming and running so spend more time training for those. do as i say and not as i do if you want a nice time )

What would your current 1500m swim, 40k cycle and 10k run be (if you've timed yourself on them) - or shorter distances if you have times for those?

airscotty

kingQuez wrote: »

The saying goes that you should train to your weaknesses and race to your strength. In terms of time you're going to spend most of it on the bike; you're better off killing one or two of your runs a week and getting in some cycling. It doesn't need to be long monster sessions to see improvements, but its where you'll pick up most time at this stage. One "long" cycle a week (building to 40-50k), one interval cycle 10min warmup, 10min cooldown and a few reps of (3mins hard, 1minute easy) increasing the number each week, and perhaps one cycle that takes in a few hilly bits would see you pretty well.

I would agree with the previous poster. The extra run training your doing may become useless when you come off the bike and your legs are gone.... better off working on the bike so you can actually run to your ability when you hit the run section. You could throw in a few brick sessions (bike-run) to satisify your love for running!

Nwm2

Domer wrote: »

My real love is running... the swimming and cycling are two events that I dont have a history of, and know little about.

I have only learned to swim in the last year, and after a good winter of training in the pool, I hope to get to the lake twice a week for the next 10 weeks to work on endurance. I did 1500m in the lake on monday night, and felt good.

Cycling seems to take a long time in the saddle to improve, unfortunately I dont have that much time to spend due to family, work, running club commitments. I just want to do enough to be able to cycle 40k at a reasonable pace without having to do a 4 hour cycle every 2nd day.

Running, now theres something I can do everyday. Love running, and it is my preferred sport. Maybe the generic program is what I need. I do have Friels Bible, and found it heavy reading. (I like pictures and he doesn't have many).

Thanks for the links, I will take a look at them.
Domer

In that case your goal doesn't look to be one of getting your best triathlon time, rather the goal is to dabble in triathlons while remaining a runner. And there's no problem at all with that. If you want to do the best time, you need to change your plan.

I think cycling is the easiest to improve because (a) there's very little technique involved (unlike swimming) and (b) recovery is much quicker than running so more of the harder sessions are possible. Also, the payoff for cycling is large because half of your tri time is on the bike. There is a lot of improvement you could gain in 11 weeks on the bike - probably 5-10 mins versus where you are now. How much improvement in your 10k time are you going to get?

Ideally move the 3-4 cycles per week, and have 1-2 of your shorter runs immediately after the bike. No need to do 4 hrs cycles - one 2 hour cycle per week is enough, with the rest being 1-1.5 hrs where you are working hard for short or long intervals.

kingQuez

Nwm2 wrote: »

In that case your goal doesn't look to be one of getting your best triathlon time, rather the goal is to dabble in triathlons while remaining a runner. And there's no problem at all with that.

A big +1 on this; if you dont mind the race time much and just want to dabble stick to your own plan. You spend more time training than racing, so if you're really just doing it for fun make sure you don't lose the joy in chasing a time or spending all your time doing one sport when its another you enjoy. Lots of time for that when you get sucked in.... which you will.... you're already on the slippery slope

David Matthews

Domer,

I agree with the Previous posters, Speaking from experience some quality rather than quanitity running session can help you. My backround is professional athletics(Middle distance) so I'm not going to tell you what to do on a bike or how your swim stroke should look....Its not my field!! However a couple of quality session per week should get you through the Run,Thus allowing more time to concentrate on the Bike and Swim!
Try and break the running session up eg. both pace wise and distance. Its fools the body,placing extra strain on the muscles and Cardio system.
Something on the Line of
LACTATE THERSHOLD STACKER
200mts flat out 1min rec
400 mts @ best mile pace 1min rec
800 mts @best 5km pace 3mins rec
REPEAT
This session makes you run fast with an overload of Lactic acid in your body!
"Its not the distance its the pace that kills" davidmatthews
best of luck

Domer

David Matthews wrote: »

Domer,

I agree with the Previous posters, Speaking from experience some quality rather than quanitity running session can help you. My backround is professional athletics(Middle distance) so I'm not going to tell you what to do on a bike or how your swim stroke should look....Its not my field!! However a couple of quality session per week should get you through the Run,Thus allowing more time to concentrate on the Bike and Swim!
Try and break the running session up eg. both pace wise and distance. Its fools the body,placing extra strain on the muscles and Cardio system.
Something on the Line of
LACTATE THERSHOLD STACKER
200mts flat out 1min rec
400 mts @ best mile pace 1min rec
800 mts @best 5km pace 3mins rec
REPEAT
This session makes you run fast with an overload of Lactic acid in your body!
"Its not the distance its the pace that kills" davidmatthews.ie
best of luck

Thanks for all the advice. Reading it now, it all makes sense. Right, so I need to spend more time on the bike is the bottom line. I guess I need to rethink my schedule. I am serious about tris, but I guess to be really serious I need to train to my weakness.

David, thanks for the advice. I think I ran against you a few times back in the day. I was more 1:49 then 1:44!!! I do one track session a week... 8x400 with 2mins recovery at about best mile pace. I also try to 1 tempo run of 4-5 miles, and 1 long run. The rest of my running is really junk or recovery runs.

I have 11 weeks to go to the Olympic, so loads of time to heed the advice and get cycling.

Domer