First post here, newbie triathlete (i've done 1 sprint, and 1 duathlon).
I'm primarily a running (circa 17 min 5k, 36 10k), but want to do more triathlon. My issue is is that I only know how to structure running training, and don't know where cycling/swimming fits in (more in terms of effort levels than anything else).
Currently I run 4 times a week:
Cycling outdoor whilst it's still warmish
Here is my issue: due to the fact I do 2 hard runs and a long run, I am not doing any quality (intervals) on the bike, as I feel that this is part of my recovery. Am I wrong in this? I could potentially do some fast bursts on the bike, intervals etc. but does this fit in with the rest of the training? Should I be doing an additional hard swim? Generally I follow the principle that training should be at an easy pace, EXCEPT when doing the quality stuff (tempo, intervals, hills etc.).
Any tips? Thanks in advance.
PS - I have 2 half marathons lined up (first in 2 weeks) and will be doing the XC club races throughout the winter.
Thanks Harry for the reply, lots to consider.
I've ordered the book, that will be a good starting point.
Very simplistically I´d suggest you cut down to 2 runs per week - one long and EASY, the other can be speed or hills as you have the run background.
From a triathlon perspective, running is the one part you can afford to cut back as it is more stressful than swim and bike (so does more "damage" and takes longer to recover from) as it is your strength anyway (or at leaast you have more background in run).
For swim I´d suggest you up to 3 sessions per week if you can (even an extra 30min is good).
Bike can be as you do but I´d replace one with a specific strength session, on a turbo is perfect (or spin bike/Wattbike)
You should find that does not impact your run ability/pace at all and it is likely to improve.
We coach by time, and the longest run we prescribe is 90min (even for someone training for IM) and with 2 runs per week have athletes running under 3hrs in IM - and in Kona.
Aerobic fitness should be you primary objective, even if you only ever do a sprint triathlon, then strength.
See: https://mastersoftri.com/triathlon-effort-pyramid/ and make sure you train aerobically! See:https://mastersoftri.com/one-speed-syndrome/
Hope that helps