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Advice on Training for Triathlons

  • 16-08-2011 4:00pm
    #1
    flannlmacgowan
    Closed Accounts Posts: 10 ✭


    Hi,

    I'm primarily a runner, but over the last year I've bought a road bike and learned to swim. I did my first triathlon in Westport on July 16th, in torrential rain and strong winds, and finished in 1.30.

    I'd like to improve on this, but I'm not sure if my training is efficient. For instance last week I did

    2 x 750 sea swims (17/18mins)
    1 x 12k hilly bike circuit fast
    1x 70k cycle through Sally Gap (2.50)
    1x 115k cycle across Wicklow Gap (4.50)
    2 x 5 mile runs (35 mins)
    1 x 10k run (44.30)

    I've looked for information online, but it's hard to find. I wasn't doing any of this training in the run up to the triathlon because I was concentrating so much on swimming. Can anyone tell me if I'm on the right track, or should I be changing things around? I have six weeks till the next one - with a week's holiday with a heavy-drinking friend after week four, erm - so if anyone can point me in the right direction, I'd really appreciate it. I'd love to join a club, but my work is pretty weird time wise, so it's Han Solo I'm afraid.

    Thanks a lot for your help.


Comments

  • #2
    Fazz
    Registered Users, Registered Users 2 Posts: 1,121 ✭✭✭Fazz


    Youve 8 workouts there, so try up to 9 and I'd go with:

    Swimming:
    Is pool an option?
    Ideally 1 x technique drills
    1 x open water swim
    1 x training set swim (2k+)

    Biking:
    1 x hill/resistance repeats
    1 x interval repeats
    1 x long bike (60k+)


    Running:
    1 x interval/fartlek run (circa 10k)
    1 x pace run (10k) at planned race pace or close to
    1 x hill repeats runs


    When time allows then join a club as the training sessions will see good improvements and technique help if needed.

    Should add to try do the pace run after youre long bike as a brick session to help get used to jelly legs when going from bike to run straight away.


  • #3
    Sport101
    Registered Users, Registered Users 2 Posts: 339 ✭✭Sport101


    Try one of these:

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


  • #4
    catweazle
    Registered Users, Registered Users 2 Posts: 3,830 ✭✭✭catweazle


    flannlmacgowan wrote: »
    Hi,

    2 x 750 sea swims (17/18mins)
    1 x 12k hilly bike circuit fast
    1x 70k cycle through Sally Gap (2.50)
    1x 115k cycle across Wicklow Gap (4.50)
    2 x 5 mile runs (35 mins)
    1 x 10k run (44.30)

    Thats great training for a week, I would guess you will smash 1.30 if you are doing weeks like that regularly regardless of efficiency


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