Training structure thoughts

[tygab]

I have some questions for you all on your training routines. If you could include any differences in off season vs in-season training, I would appreciate that too.
Also, what distance you mostly train for (though I probably know most of your big events of the season).

-Do you train to focus on your weakest area, or do you try to strengthen your best areas and not worry about the weaker area(s)? If you somehow manage to do both, what kind of balance do you achieve?

-Do you aim to do each discipline X times a week? How many?

-Do you do strength training year round, or just in the offseason?

-Do you do multiple workouts a day, and if so, do you do them at the same time, or separated?

Some background on what I'm thinking about: Last winter I joined training peaks for "self coaching." I like it, although I go through bouts of ignoring its suggested workouts.

I'm sure a real coach can offer me a lot, but I haven't yet felt that I was beyond what I could try to do for myself. Yet. The discussion about how many of you have become more serious over time is also capturing my interest here, since I did a lot of "just go bike/swim/jog" the last year, and it was as much about getting me into the habit as anything else. As of April 06 I wasn't exercising at all so I look back at that and am very pleased with where I am now. I'm glad I found cycling, which was my gateway.

Anyway, I'm now trying to figure out the "what's next" as others have mentioned. I don't have a problem setting goals for myself, and working toward them, but a big concern is how to balance.

For example, say I set a goal of becoming a better runner (with a measurable target of pace, or distance by a certain date - gotta be measurable).

Well, how do I do this without sacrificing any progress I have made in my other areas (bike and swim)? Or, say I decide I want to up my MPH on the bike, and do a lot of bike specific work, leg strength, whatever I figure out I need to do over the winter. That doesn't translate to running much if at all.

Training Peaks suggests a bunch of workouts for the week. One negative is I feel like it is impossible to do each kind of activity enough times over one week without being at the gym/outside/trainer nearly full time. I am committed to exercising, and I am pretty good now about hauling myself to do something even when I don't want to - but I also have limited time [I know, we all do].

So, I guess the fundamental question is, how can I get excited and focused on the goals I do pick, if it also makes me feel like I am going to take a setback in another area?

Maybe shaded a different way, if my choice is to work on something I am enjoying more, versus something I do not, I'd rather pick the enjoyment and put in the effort, vs maybe doing a half hearted, or not at all, effort in the area I do not.

Thanks for your thoughts, really appreciated.

[rocknrollgirl]

A little background:

1. I am an off road athlete. This is important because the recovery is different.
2. Running is my weakest link.
3. My distances would be equal to betwen an Oly and HIM if they were on road races.
4. I am over 40. That is important because it impacts recovery, also.

My in season training last year consisted of three runs:
one interval session
one"long run"
one recovery run
The intervals were traded for a brick the month or so before race season.

Two mt bike sessions usually 90-120 mins in length

One swim session from Jan-mid Feb because of swim team practice, and then two swims after mid Feb.

One or two days of weights until race season started, and I have not lifted since May. Mt biking is very upper body intensive, so I am getting a lot of upper body work during my bike sessions.

The days I ran and biked, I ran first since it is the weaker sport.

My off season plans this year are to work on some long slow distance work and lifting Nov and Dec. Mid Jan I plan to start the same pattern as last year.
I am highly motivated to improve my running this season.

Oh and one more thing I must add. During the bulk of what I consider to be my hard training in the winter, I did feel that the focus on running had a negative impact on my mt biking. But I was patient, and then all of the sudden..click, it all fell in to place and I got much stronger. But I had to wait for it.


I hope this helps....

[light_sabe_r]

what distance you mostly train for (though I probably know most of your big events of the season).

I've only been doing these for one year... I did try a full sprint in the QTS series but placed dead last... So I've decided to improve my position before moving up to the QTS sprint distances. I hope to do Noosa in two years. ^_^
The distances I will be racing will mixed between
200m, 5km, 2km and 300m, 13km, 3km depending on the venue and race organiser

-Do you train to focus on your weakest area, or do you try to strengthen your best areas and not worry about the weaker area(s)? If you somehow manage to do both, what kind of balance do you achieve?

I'm focusing on swimming by getting coached twice a week. I honestly could not get any worse in the swimming leg so financially I've invested the most in that. That being said whilst focussing on your weakness you should also maintain your strengths. The distance I commute to work everyday which is the same ride distance as my enticer. So I just keep track of my times and look for improvements. As for running, I do that when I feel like it. I want to try and get a few open water swims in as a part of my training too since all our tris are in open salt water.

-Do you aim to do each discipline X times a week? How many?

Swimming - Twice a week (1 hour coached sessions each)
Riding - Almost Everyday, (TWICE a day about 15min... But I'll throw in a long ride on a sunday or monday and a timetrial on a criterium circuit on a friday after work)
Running - Three days a week (30min sessions)

-Do you do strength training year round, or just in the offseason?

I do my strength training at work. As the odd jobs girl I'm constantly lifting and shifting items in our lab. They're not exactly LIGHT...
If you're incorporating resistance (swimming) you're doing similar execises to strength training. Strength exercises will help but I'm focusing more on technique currently... then maybe later I'll focus on becoming stronger and faster. I HIGHLY advocate stretching though.

-Do you do multiple workouts a day, and if so, do you do them at the same time, or separated?

That depends. Yup I do multiple workouts each day. I ride my bike to the pool, do my swim session then ride my bike to work. I'll run in the morning then ride to work.

A really good book is The Woman Triathlete by Christina Gandolfo Not only is it a good read it gives you ideas to structure your own plans.
Here's how I structure my weeks usually based on the ideas out of her book:
Monday: Long Ride
Tuesday: Swim Squad including transition ride to work
Wednesday: Long run and Ride to work
Thursday: Swim Squad including transition ride to work
Friday: Shorter Run and reverse transtion ride to work and time trial
Saturday: Rest Day
Sunday: Interval Running or EVENT DAY
I try and keep my disciplines 1 day seperate. (Impossible for the bike because it's also a form of transport... So I don't "GO HARD" on the commutes). I won't do a long run on the same day I'm doing a time trial. I won't do a long ride after swimming for an hour. Sure you should consider doing a long swim than a long ride if you're training for an iron man... But not for the distances I'm looking at currently.

So, I guess the fundamental question is, how can I get excited and focused on the goals I do pick, if it also makes me feel like I am going to take a setback in another area?

For the first part of the fundamental question, How can you get excited?? Only you can answer that tygab. What motivates you to do this?? Is it for your own personal satisfaction? Is it for the encouragement and kudos you get here on TE???
As a Motivational tool I'm using beginner triathlete. I don't know who put me onto it initially but it's a great way to track your progress and set up for races. I just like seeing the pretty graphs get bigger and bigger each week. It also reminds me what my goals are every time I log in so I stay focused on them.
Don't worry about "set back" in another area. Heck if you can only run once a week just run once a week? If you can't get to a pool everyday just get there when you can and make the most of it. It's better to be out there doing something when you can than nothing at all.

In Winter, I kept fit by riding to work everyday, Running when I felt like it and lots of stretching and housework. (HOUSEWORK IS FITNESS!!) I also took up the 10000 steps per day challenge and have been wearing a pedometer since july to monitor progress.

Dunno If I've answered you questions the way you wanted... But I hope it helps...