21/01/2019 at 19:04
Well done so far, great change to weight and run sounds good.
For a sprint, you need to start swim and bike as you say and I´d suggest:
Swim: do you have a swim background/can you swim? If you can´t swim you´re best trying to find a GOOD TRIATHLON coach who can hopefully help you do the right things rather than learning to swim like a swimmer. You need to try to swim 3 times per week if possible - 30min per time is fine, frequency is important.
Bike: learn how to ride a bike confidenty on the road but you can do a lot of training indoors - you can use a spin bike worst case, but many gyms have Wattbikes as well. Try to bike 2-3 times/week
Run: cut it down to 2 runs per week - you have made gains in running but you need to focus on swim and bike, and the fitness you get from these will help running anyway.
Stop the 4 gym sessions (unless you have enough time to do these ON TOP of the suggested swim, bike and run sessions) - focus on doing what you need to do.
Finally, train at the right intensity - mostly easy - but build specific strength in swim, bike and run sessions (much better that doing gym strength that is non-specific and timeconsuming if you´re time limited); see:
https://mastersoftri.com/triathlon-effort-pyramid/ and https://mastersoftri.com/the-core-of-the-matter/
Plus other blogs will help
Hope that helps
01/01/2019 at 14:03
No problem - I think you have done the right thing.
Good luck - if you want any help, just ask
Happy New Year!
31/12/2018 at 09:39
As a coach, and very simplistically looking at where you are today and looking to Weymouth which is a long way off, I´d say a 90min run now IS TOO MUCH - you would be burned out / overtrained before you get there
We coach several people doing middle distance and IM; the longest single run a male athlete would do is 90min, plus another run plus a brick run - and this works to get an athlete to Kona and running a 3hr marathon.
Its about the session mix, what you can do, etc which is the key, but typically the athlete would do 3 (minimum), 3-4 bike, 2 run and a brick session per week - note that this does not imply 1hr session for each.
From a coaching perspective, I fully agree with everything HarryD said - you should have all this discussion with your coach and if you get repsonses like "no point doing the session, if you don't have the time" then I would very strongly recommend you change your coach - this one is not a coach, nor is she/he interested in coaching, just taking your money!
We encourage our athletes to sonstantly get in touch and tell us how things are going (every day) - and we explain what, why, etc in a series of guides.
I´m saying this as a benchmark for you to consider if/when you change coach - and out of frustration with there being so many "coaches" like the one you describe who take a lot of money for coaching using a standard, rather than bespoke, plan aimed at you, the client!
Sorry for the rant, but hope the first part helps
25/11/2018 at 16:25
Late reply and hopefully you are sorted now, but...
Swim with a pull buoy (or even 2) and learn how to use your arms effectively as it is your arms that provide almost all your propulsion.
As above, even if you are a good kicker, you will only get a very small proportion of propulsion from kicking but it is very expensive in terms of energy expenditure.
Kicking simply drains you, and its this energy sapping that is the important part you don´t want.
See: https://mastersoftri.com/triathlon-training-swimming-training-tools/ and
25/11/2018 at 16:01
As HarryD, if you´re after hands-on coaching to supplement a tailored programme then talking to a good coach / club is your best option.
Make sure you get to know the coach and the approach, whats involved, etc to make sure you will be getting what you need as it may well be that you are no better off than using a generic plan.
Otherwise, you can use an online coach located anywhere - with technology like it is, we coach athletes around Europe and talk, share videos, discuss things on a daily basis so it can often be as good as having a local coach
25/11/2018 at 15:56
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
25/11/2018 at 15:46
Thank you annlonie - glad you read it and found it interesting.
We coach by feel - and even those who like numbers do eventually learn that this is a better way to train, and race.
Our body is designed to know itself when we allow it to and forget numbers
25/11/2018 at 15:42
Cutting calories is not a good idea generally when you´re doing that amount of training.
Cutting carbs as you are is good, and will help generally, but you must consume enough otherwise to maintain yourself in a helathy state - I´d suggest you increase your fat intake (saturated especially) and also protein.
Losing weight is good, but only if health is not affected and if you´re training for a long distance event, then health is vital, as bein slightly over-weight is preferred to under weight.
Make sure that you are training correctly; ie at the correct intensity as this will also affect your weight - slower is better as it adapts your body to burning body fat
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