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Winter Training
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Want to do as well as possible.. Under 5 hours anyway..
Willing to dedicate the 10-12 hours to Tri completely.. Willing to increase that time too as time progresses..
You didn't give much history so I couldn't tell your rate of improvement and when you started. You also didn't give your triathlon times, so I don't know if you've done any Olympic distance events, and what the difference between your performances in both are.
But, my take is that you're reasonably fast at short distances, above average anyway. You have a fairly flat performance profile across the sports, though a bit slow on the swim (typical of someone who started swimming late in life). That's fine for HIM since 10% of the event is in the water, but you still have to be a stronger biker/runner to compensate. (Still, I would strongly encourage you to get a decent swim coach and see him/her every couple of weeks either one-on-one or in a very small group, especially if you are not seeing continued improvement in swim times).
You are not at 5hr HIM standard, and reaching that standard by May won't be easy, but it is do-able with comittment. HIM is a huge shock to some people who do reasonably well at sprints and even Olympics. I've seen people with roughly your times go on to do 5:45-6:00 hours, usually struggling through the run.
You need to focus on become a strong biker and strong runner in the next 8 months, while improving your swim enough that you exit the swim feeling fresh and warmed up for the main part of the race.
To get 5 hours, you might be looking at (just as an example, and depending on how flat the course is):
Swim - 38 min (incl transition)
Bike - 2:40 hrs (incl transition)
Run - 1:42hrs
A 2:40 bike (incl transition) is >34km/hr over 90k with a half marathon to follow, versus your all-out 20k TT time of 35.2km/hr. So you need to be pushing this 20k TT benchmark to closer to 38-39km/hr. A good position on the bike, and some other aero tricks like helmet and wheels, are critical here.
Your 42min open 10k time (I presume it was a 10k road race), has McMillan very optimistically predicting a 1:33hr open half marathon time. You can see how hard it is to run a 1:42 in your 70.3. You need to be getting to a sub 40min open 10k.
I would start on something like the plan below. This is what the first couple of weeks would look like. You will see that the emphasis is on bike and run, with frequent running. There is no day off, but recovery on Mon and Fri with a 30 min easy run. Make sure you get lots of sleep however. There are a couple of optional sessions in there. But try to hit the runs, including the 30 min runs as they are important.
LT bike: 15 min warm up, 4 x 6 min ON, 4 min OFF. (ON = 95-100% of LTHR - see Friel link posted earlier)
VO2 bike (turbo): 25 min warm up with some short hard efforts, 4 x 3min ON, 3 min OFF, 10 min cool down (ON = very hard, OFF = easy spinning)
VO2 run (treadmill?): 15 min warm up, 10 x 1:30 ON, 1:30 OFF, 15 min cool down (ON = 5k pace, 3:55 min/km)
Easy/long run = 5:00/km or slower
To increase the training load, over the weeks the VO2/LT intervals get longer or there are more of them, the long run and bike get longer to hit 2hrs/4hrs respectively.
The run program would change after a few weeks and take a break from the VO2 run session, some tempo running and some hills would be added.
In the longer run, the plan would get more 70.3-specific as you get closer to the race.
There are many ways to skin a cat, and this is just one option to organise the week, would be interested in hearing from some of the experienced posters on alternatives.0 -
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VO2 Tue, VO2 wed and LT thurs is a lot of intensity packed into a short space. VO2 particularly needs an easy day after it.I would start on something like the plan below. This is what the first couple of weeks would look like. You will see that the emphasis is on bike and run, with frequent running. There is no day off, but recovery on Mon and Fri with a 30 min easy run. Make sure you get lots of sleep however. There are a couple of optional sessions in there. But try to hit the runs, including the 30 min runs as they are important.
LT bike: 15 min warm up, 4 x 6 min ON, 4 min OFF. (ON = 95-100% of LTHR - see Friel link posted earlier)
VO2 bike (turbo): 25 min warm up with some short hard efforts, 4 x 3min ON, 3 min OFF, 10 min cool down (ON = very hard, OFF = easy spinning)
VO2 run (treadmill?): 15 min warm up, 10 x 1:30 ON, 1:30 OFF, 15 min cool down (ON = 5k pace, 3:55 min/km)
Easy/long run = 5:00/km or slower
To increase the training load, over the weeks the VO2/LT intervals get longer or there are more of them, the long run and bike get longer to hit 2hrs/4hrs respectively.
The run program would change after a few weeks and take a break from the VO2 run session, some tempo running and some hills would be added.
In the longer run, the plan would get more 70.3-specific as you get closer to the race.
There are many ways to skin a cat, and this is just one option to organise the week, would be interested in hearing from some of the experienced posters on alternatives.
Each to his own but I'd be a fan of putting work into the long bike and doing a couple of short brick runs off the key bikes.
I don't see a need for VO2 running in a HIM program
10-12 hours is loads (based on info supplied) to get a sub 5 HIM. I'd recommend building your week around a core bike and a core run. Make them your must do sessions and ensure you are feeling good on the day.
Core bike: 2 hrs with 3*10-15min at HIM pace, progressing to 3hrs inc 3*30 min with a 15 min run off
Core run: build to 90 min with some cadence, hills, 3*10 min @ 10k etc to keep interesting.
Bike 2 is an eeeeasy 1.5-2hr
Bike 3 short V02 pyramid (1min on, 1 off, 22, 33, 44, 33, 22, 11) start with 4*2min and progress the intervals. 15-20 min run off (1 HR for whole session)
2*40-50 min easy runs
1 technical swim, 1 aerobic intervals 400s or 800s, 1 LT intervals 100s, 200s. Swap the longer intervals for your wetsuit and OW when you can.
At peak 5.5hrs bike, 3.5hrs run, 3hrs swim and half an hour left over for your foam roller
Apart from that note I must say thank you to Nwm2 for your attention to novice questions and the detailed responses!0 -
shotgunmcos wrote: »VO2 Tue, VO2 wed and LT thurs is a lot of intensity packed into a short space. VO2 particularly needs an easy day after it.
Each to his own but I'd be a fan of putting work into the long bike and doing a couple of short brick runs off the key bikes.
I don't see a need for VO2 running in a HIM program
10-12 hours is loads (based on info supplied) to get a sub 5 HIM. I'd recommend building your week around a core bike and a core run. Make them your must do sessions and ensure you are feeling good on the day.
Core bike: 2 hrs with 3*10-15min at HIM pace, progressing to 3hrs inc 3*30 min with a 15 min run off
Core run: build to 90 min with some cadence, hills, 3*10 min @ 10k etc to keep interesting.
Bike 2 is an eeeeasy 1.5-2hr
Bike 3 short V02 pyramid (1min on, 1 off, 22, 33, 44, 33, 22, 11) start with 4*2min and progress the intervals. 15-20 min run off (1 HR for whole session)
2*40-50 min easy runs
1 technical swim, 1 aerobic intervals 400s or 800s, 1 LT intervals 100s, 200s. Swap the longer intervals for your wetsuit and OW when you can.
At peak 5.5hrs bike, 3.5hrs run, 3hrs swim and half an hour left over for your foam roller
Apart from that note I must say thank you to Nwm2 for your attention to novice questions and the detailed responses!
A lot of very sound advice here. I'm really very impressed.
What I am seeing and taking from all advice is that I shouldn't be afraid of intervals in the off-season and that I should have a reeeeally easy day after.
Would Core run on a sat and core bike on a sunday be too much?
I take it the Vo2 is an almost all-out pace?0 -
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