Suggestions for Tri Training

[cloudnut220]

My DH is seriously thinking about signing up for a tri, specifically the National Triathalon on 9/11/11 (Olympic Distance). He's in good biking shape and decent swimming and running shape (he's done several local 5ks). Does anyone have recommendations for good beginners plans that I could point him to?

 

[cewait]

Actually, the BEST training plan is to hook up with your local tri club. There is a plethora of knowledge there as well as training buddies. This is key as he really needs to get out of the pool a few times and into open water - requiring support of others. Swimming the Potomac will be a lot different than the lanes of a pool. Usually you can transition easily from a pool to open water on shorter formats, but when you start approaching a mile, with a u-turn you really need to experience a few open water swims.


Now as a coach and a triathlete, I relay on a three sets of plan for ideas. The first is Matt Fitzgerald. His book, Triathlete Magazine’s Essential Triathlon Training Plans is a book with training plans all the way up to IM. I base my training on his plans… first because I have them downloaded and ready for use in Training Peaks, second because you can vary the training intensity based on your current life style, base condition and in my world, it is in a training log and creates a daily email. Another good set of plans is from Joe Friel’s Training Bible and also some from from Gail Bernhardt.

The big difference between running and triathlons is that not very much is free in the tri world. And most plans you find for free are really just outlines of a real plan that someone lifted. Also, most tri plans will have some competitions included in the training plan. This a needed training weekend so that you get a feel for the mass swim, transitions under fire and putting all three legs together under a clock.

So…

Hook up with a tri club.
Get some open water time
Get a good training reference book
Use sprint tris in the training period.
Have fun

 

[cloudnut220]

Thanks Coach!

I'm a fan of Matt Fitzgerald's running stuff, so it's good to know he does tris too.

 

[crewmatt]

And actually, the Potomac swim in Nations (and DC Tri) is a lot nicer than most as far as open water. The bouy's they use to mark the course are the size of small houses with giant numbers on them. Unlike NYC where I go off the course or come close every year due to the bouys the size of softballs.

I'd recommend he also sign up for DC Tri, they have a sprint distance and it'll get him used to the various ins and outs of how to transition, etc.

100% agree on joining a tri club, I certainly need to in order to learn to swim better.

Another thing he'll have to do is what are called brick workouts. Basically you go from swimming straight to biking, or from biking straight to running. You have to train your body to be able to switch gears or you'll quickly burn out. Especially going from bike to run, where you go from travelling at around 20mph on the bike to travelling 8-9 mph running. Its very easy to overdo the running because your mind thinks you should be going faster then you are so you push too hard.

 

[Duanerice]

Agree with everything above. A tri club is really the main reason I successfully started doing tri's.

I also read Beginner Triathlete quite often. Lots of information as well as free plans. Just click on Programs once you get to their site. You can also click on the link at the bottom - US States forum and it will show posts for the state where you live.
http://www.beginnertriathlete.com/discussion/category-view.asp

Might want to join our triathlon thread here on DisBoards http://www.disboards.com/showthread.php?t=2417127&page=38

Tri's are a lot of fun but it is a pretty expensive sport. $145 for a Disney marathon sounds wonderful right now

enjoy,
Duane

 

[fashionista311]

For you marathoners-turned-triathletes..how did you keep your mileage base up while training for the shorter distances tri?

As soon as I get comfortable on the bike this summer I would like to try my hand at a sprint tri. However, I also plan on during a fall marathon, and before I go into formal marathon training, I'm trying to take my mileage up from 20-25 miles/week to 25/30 so I have a strong base.

Do you end up just doing double workouts on days to get in the shorter swims and biking?

 

[travisx4]

Most of your days will include multiple event training. Break them up during the day or brick them (one workout right after the other). Otherwise there is not enough time in the week.

 

[Duanerice]

For you marathoners-turned-triathletes..how did you keep your mileage base up while training for the shorter distances tri?

As soon as I get comfortable on the bike this summer I would like to try my hand at a sprint tri. However, I also plan on during a fall marathon, and before I go into formal marathon training, I'm trying to take my mileage up from 20-25 miles/week to 25/30 so I have a strong base.

Do you end up just doing double workouts on days to get in the shorter swims and biking?

For a sprint the training is not that tough. You might need to put in a double day here and there but a sprint is really short. You will easily be able to get in plenty of running.

I do double workout's most days. The only way to get my training in. Luckily we have boot camp offered at work. Now stuff happens and I don't always get that in but I try. I also take a day off about every 10 days.

enjoy,
Duane

 

[ironz]

yep...multiple workouts.

It's not uncommon for me to have 10 or so workout sessions a week when I'm in full tri mode.

 

[cewait]

Twofer's it is. When training for a sprint, and a marathon you want to keep your running training on schedule, but add some emphasis on speed work. the rest are adders to your marathon training plan.

Ahhhh, there is nothing like the smell of Chloramine in the morning!