Training Plan Question

I've researched different training plans, and I'm going with the 11 week beginner sprint plan on tri-newbies.

My question is, I am signing up for a tri thats 21 weeks out...is there anyone who can give me advice on how to modify the plan? I don't want to train for a longer distance because this is my first tri, and I've never been a good swimmer (and runner for that matter) and this is going to serve as a test tri to see if I like the sport.

Any suggestions? Thanks!

Oh...and I've been looking at the wetsuit threads as well, but will be competing in FL in September. It will either be a lake or the gulf (I haven't nailed down the specific race yet) and I'm assuming a tri suit will be just fine?? Yes no?? :)

Congratulations on taking the plunge to train for your first tri!

Well, I would like to see the training plan to give solid advice... but I strongly suggest that you GET IN THE POOL ASAP!

This is where most people need the most work. It won't hurt one bit to start now.

As for the running... you can start a run/walk plan right now as well. Slowly up your miles every 2-3 weeks until your training plan starts.

Good luck with training!

Post the plan, the distances of your race, and where you are now, what you can actually do, and I am sure that "we" can give some help. I am no expert, but the plan I used this winter worked,and some of the girls here are coached, so there is some experience lurking about.


Ruth

http://www.trinewbies.com/tno_10wOly.asp

That is a link to the plan...they have another 11 week plan in PDF form here:

http://www.trinewbies.com/10wtp.pdf

I think they're pretty much the same. But I will be switching the swim and run time of day. I'll be doing the swim in the afternoon and run in the morning.

Sprint Tri Distances (http://www.active.com/event_detail.cfm?event_id=1393022)
1/4 mile swim (ocean, the gulf)
13 mile bike
5k run

And here's my background...

Bike: Very comfortable on the bike, I can do 30-40 miles (probably more, but thats around what I do now), and ~35 miles takes me around 2.25 hours. I don't think the bike will be a problem.

Swim: No experience, and I plan to start swimming tomorrow...in the coming weeks after I'm comfortable in the pool I plan to start going down to the ocean to practice. Any advice on gauging distance, or do you just do time? My main goal for the swim is just to finish :)

Run: I haven't been a runner but can do 5k without a problem, though its bene a bit since I've been out...maybe 6 months...my main goal for running is to get faster.

Overall, yes, I would just like to finish, and I know I'll be able to. Its just getting the swimming down, and the running a bit faster. I know the event has a duathlon as well but I really want to challenge myself on this.

Ok...phew...:) Thank you again for everyone's suggestions in advance. I know we've got some tri vets here, and any input would be most appreciated!

Hey... uuummm... here is what the top link gave me:

tri-newbies online training programs
10 Week Olympic Distance - Beginner

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Originally Posted by KSH

Hey... uuummm... here is what the top link gave me:

tri-newbies online training programs
10 Week Olympic Distance - Beginner

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Oops...sorry I was looking at the Olympic distance but decided on the sprint because I don't have any swim experience...

so the 2nd link is the correct one. its a pdf file, and plan is on pg. 5 in calander form.

Get a swim class, a private coach, whatever you can do and afford, just don't try to learn freestyle on your own.

I started in October for a first tri in June, and worked hard on technique. I see the abysmal outcome of doing your own thing every time I hit the pool. It's basically a waste of time what many are doing.

I'm not fast but I might want to do something longer sometime.

Ok two things to start with:

1. Focus on your run. I would start with some intervals one day week. If you are not sure how to attack that, we can help you. You can do them on a track, or on the road, which ever.

2. get in the pool and get some help. Get a group or a coach or someone that gives lessons, and work on your stroke. You want to be able to do more than get through the swim.

Since you are good with your bike, you want to make the run the priority right now. I had to do it too. The intervals made a HUGE difference in my speed.

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Originally Posted by rocknrollgirl

Ok two things to start with:

1. Focus on your run. I would start with some intervals one day week. If you are not sure how to attack that, we can help you. You can do them on a track, or on the road, which ever.

2. get in the pool and get some help. Get a group or a coach or someone that gives lessons, and work on your stroke. You want to be able to do more than get through the swim.

Since you are good with your bike, you want to make the run the priority right now. I had to do it too. The intervals made a HUGE difference in my speed.

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Thanks....#1 helped a lot (I think I've got a good idea of what to do). And I'm workin on #2 (its a little more complicated over here) :)



Another question...with the biking, is it going to hurt me if I continue to do longer rides? I'd like to adhere somewhat to the training plan, but enjoy my longer rides.

I do a shorter harder ride during the week either the same day as my run intervals or the day before, and then a longer ride on the w/e. You want to have a day on the bike when you are getting your level of intensity up. That ride can be shorter.

"And I'm workin on #2 (its a little more complicated over here)"

Check with your local community pool, they often have classes for adults that are very reasonably priced. Also, most of them will have masters workouts. I would recommend going to a few of them, maybe watching for the first one, and talk to some of them. Like runners and cyclists, they are very helpful to a "newbie".

Since you haven't run for that long, take the next month and just work on building a base. Start with 1-2 miles 2 or 3 times per week, then add no more than 10-15% to your total mileage per week. After you get a good base and can run 4-5 miles comfortably, then start some speedwork. 10 weeks of that then the run portion of your training will just be icing :p .

Happy Training,

Jen L

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Originally Posted by JenLeath

"And I'm workin on #2 (its a little more complicated over here)"

Check with your local community pool, they often have classes for adults that are very reasonably priced. Also, most of them will have masters workouts. I would recommend going to a few of them, maybe watching for the first one, and talk to some of them. Like runners and cyclists, they are very helpful to a "newbie".

Jen L

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I don't speak Japanese, and many don't want to (or can't) speak English so I'm working on finding someone to teach me here on base. That's why its a little difficult...

I'm hoping someone can answer my original question....


My race is in 20+ weeks but the plan for half that...

Would I just keep increasing my mileage, working maybe towards another race after that, or stick with the plan and at the "end" just continue to keep steady in my mileage but just keep adding different drills and such for speed/strength/etc?

Does that make sense?

I've never done a tri (I'll do my first this year!) but when I've been training for half marathon events and I have more weeks before the event than the training plan, then I just stretch it out.

Right now i"ve got a plan that's 17 weeks, and I'm 20 weeks out. So I added in a couple more short runs at the beginning, I repeated a week or two, etc. Just stretching it out like that where it seemed it to make sense.

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Originally Posted by MINIskirt

I've never done a tri (I'll do my first this year!) but when I've been training for half marathon events and I have more weeks before the event than the training plan, then I just stretch it out.

Right now i"ve got a plan that's 17 weeks, and I'm 20 weeks out. So I added in a couple more short runs at the beginning, I repeated a week or two, etc. Just stretching it out like that where it seemed it to make sense.

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That makes sense, and I was probably going to do that but wanted to see what people thought. Thanks for the input!! :)

I would suggest using those first 10 weeks to get used to training each discipline 3 times per week. As other people have suggested, focus on your swim and getting a private coach is a great idea. Over the next 10 weeks your swim training should consist of almost purely drills and form work. Don't worry about intensity at all. Since swimming is the weak link and you have ready access to a pool you may want to even try to swim up to 5 times in a week, even if you only go into the pool to spash around from one end to the other for 15 min.

Long rides won't hurt you at all. They really help to build your overall endurance base. So go for it on the weekend, but during the week, you'll need to do speed work on the bike.

Here's a suggested plan:

Week 1: 2 swim days, 2 run days and 1 or 2 bike days
Week 2: 3 swim, 2 run and 1 to 2 bikes
Week 3: 3 swim, 3 runs and 2 to 3 bikes
Week 4: rest a little, 1 to 2 swims, 2 runs and 1 to 2 bikes
Week 5: Repeat week 2
Week 6: repeat week 3
Week 7: 3 to 4 swims, 3 runs, 3 bikes
Week 8: repeat rest week
Week 9: Repeat week 6/3
Week 10: repeat week 7 or 5 swims, 3 runs and 3 bikes.

All of the workouts above should be relatively low intensity and medium to longer duration. You're building an aerobic base so you should never feel like you're going hard for a long time. Having said that, it is helpful to through in short (30 to 60 sec) bouts of speed play in yor bikes and runs. I wouldn't do it for your swim, due to lack of experience.

That should help a bit.

Take the rest of your time to recover because the plan you go on will be designed to start with you rested.

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Originally Posted by Wahine

Here's a suggested plan:

Week 1: 2 swim days, 2 run days and 1 or 2 bike days
Week 2: 3 swim, 2 run and 1 to 2 bikes
Week 3: 3 swim, 3 runs and 2 to 3 bikes
Week 4: rest a little, 1 to 2 swims, 2 runs and 1 to 2 bikes
Week 5: Repeat week 2
Week 6: repeat week 3
Week 7: 3 to 4 swims, 3 runs, 3 bikes
Week 8: repeat rest week
Week 9: Repeat week 6/3
Week 10: repeat week 7 or 5 swims, 3 runs and 3 bikes.

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Pppsssssttttt... she's training for a sprint... not an Ironman... ;) :D

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Originally Posted by KSH

Pppsssssttttt... she's training for a sprint... not an Ironman... ;) :D

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ROTFLMAO.

All of those would be really short workouts compared to mine KSH. ;)

It's all about the base.

I didn't see that you were abroad. LOL If you have access or someone who can send you some swimming dvds or books, that will help to have a point of reference. As for the extra weeks, as others have said, you can stretch it out. But I would focus on just building a base, getting comfortable with all three disciplines. I always leave and extra 2 weeks leeway to my plans so if I get sick or injured then I don't have to stress.

:) Jen L

Thank you all!

This really helps...today is my swim day so I'm off to try to have a work out even though I don't have any help yet. I agree with Wahine about just getting in the water.

I'll probably have more questions...thanks again!!