how to go from 3hr olympic to 2hr 30 mins olympic Triathlon

kala85

what sort of training do I need to do to go from 3hr olympic to 2hr 30 mins olympic Triathlon. How long would it take to do it?

RacoonQueen

It might help if you outlined what sort of training you did for your 3 hour one.

kala85

didnt do much training. I do a good bit of long cycling. For the swim I just did a month of swimming to make sure I could cover the distance. Took it handy enough on the day of the olympic. I didnt really do any structured training plan. For the run, I ran on the treadmill for 40 mins maybe twice a week and did a bit of GAA training. Running and cycling hap hazard for about six months before hand.

ecoli

Mod:I have moved this just so you could get a better response on the main forum

EC1000

kala85 wrote: »

what sort of training do I need to do to go from 3hr olympic to 2hr 30 mins olympic Triathlon. How long would it take to do it?

What were your splits for the 3hr olympic? What course was it on? What are your limiters?

It doesn't make much sense to think of it as a 3 hour race in terms of improvement. Break it up into the three (really four) disciplines and write down realistically what you think you can achieve from each? What is your pool pb for 1500m? What is your best 10km road race time? What gains can you make on the bike? What amount of time are you willing to invest?

Fazz

I'd hazard a guess at your splits - but could be way off
Swim - 40mins
Bike - 85mins
Run - 55mins

Transitions in between of course.

I was probably near your level starting off over a year ago, maybe with a bit more fitness/speed.

I started by learning how to swim front crawl and lasting the duration continuous front crawl. At start I couldn't breathe and maxed at 2 lengths before collapse.
First couple tri's were 75% breast stroke.

Then I cycled more and added interval work and increased time on bike.

For run I started doing hill running (big injury preventer in my opinion)
Added interval work also and slightly more distance.

So for me in a nutshell:

Swim :
Lessons to get technique right
2-3 swims a week of 30mins+
Persistence to get it right
Patience when breathing just didn't work - finally just clicked one day.

Bike:
2-3 bikes a week of 45-60mins
Interval session

Run:
Weekly hill session - 30mins+
Easy longer run
Faster interval session

Total of average 6-8hours a week I'd estimate would get you there.
Over a period of say 4-5 months I reckon.

You'll probably improve no end if you did this and soon get faster.

A0

kala85 wrote: »

what sort of training do I need to do to go from 3hr olympic to 2hr 30 mins olympic Triathlon. How long would it take to do it?

Do you train - practice your transitions? They are determinants of overall performance in triathlon.
Do you do (this is just an example): Warm-up then 5 x [2-3 min steady on the bike (turbo trainer) then 400 or 800m run]

or warm-up then 6 x [50m sprint swimming followed by whether 3-4 min easy on the bike or 1-2 min easy jog].

These are examples, there are hundred ways of doing it, depending on what you want to work on, but it gives you an idea...

kennyb3

kala85 wrote: »

didnt do much training. I do a good bit of long cycling. For the swim I just did a month of swimming to make sure I could cover the distance. Took it handy enough on the day of the olympic. I didnt really do any structured training plan. For the run, I ran on the treadmill for 40 mins maybe twice a week and did a bit of GAA training. Running and cycling hap hazard for about six months before hand.

Well then you know the answer - do some proper training.

Make it structured and do a bit of reading to inform yourself. How else do you think you ll improve?