http://triathlon.competitor.com/2010/03/training/jumping-in-balancing-all-three-disciplines_7406 Triathlon Training, Gear, Nutrition, Photos, Race Results & Calendars Fri, 03 Feb 2012 16:30:00 +0000 hourly 1 http://wordpress.org/?v=3.0.5 http://triathlon.competitor.com/2010/03/training/jumping-in-balancing-all-three-disciplines_7406/comment-page-1#comment-3110 solsukut Fri, 12 Mar 2010 04:06:38 +0000 http://triathlon.competitor.com/?p=7406#comment-3110 Mark, I'm not sure if anyone replied.<br>I've been doing a "3x each" program for several months now. It also includes speed sets in 1 workout, and 1 long distance per discipline each week. Distances depend on the race your training for. I'm doing a 1/2 IM in July but at this point "medium distance"= ~1500 swim; 20mile bike, 5-6mile run; and long distance=2200 swim; 40mile bike; 12 mile run. You could use same program with any distances.<br><br>MON: swim (medium distance w/ speed sets); bike (medium) (brick)<br>TUE: run (medium distance w/ speed sets)<br>WED: swim (medium distance); bike (long) (brick)<br>Thur: swim(long)<br>FRI: bike (medium w/speed sets) + run (long) (brick)<br>Sat: rest<br>Sun: run (medium)<br><br>Intensity-medium and long days are No Greater than 75% heartrate max (stay aerobic)<br>-speed sets are at 90-95% effort<br>Swim: 4x25, 4x50, 2x100 (still building up to 4)<br>Bike: 4x1/4mile; 4x1/2 mile; 4x1mile<br>Run: 4x100; 4x200; 4x400 (or just 6x400 on treadmill)<br><br>You do this cycle for 3 weeks increasing the overall workout distances by ~10% each week, then week 4 you cut everything by 1/2 and do no speed work for a recovery week. Then repeat starting back at week 1 distances. When you see a training accomidation (based on TT time or using heart-rate feedback), you keep the distances from week "3" as your start point for your new week "1" after the recovery week.<br><br>Do 1 TT per month for assessment (600yd swim; 13mile bike; 3mile run). <br><br>The key is good hydration and fueling (plus a little Biofreeze and self-massage if your old :-) ) on the long days, and taking it easy on the medium days except for the speed sets. You could do either long workout on weekend, but trying to do your long bike and long run on consecutive days will affect your run some.<br><br>Keep it fast! Mark, I'm not sure if anyone replied.I've been doing a “3x each” program for several months now. It also includes speed sets in 1 workout, and 1 long distance per discipline each week. Distances depend on the race your training for. I'm doing a 1/2 IM in July but at this point “medium distance”= ~1500 swim; 20mile bike, 5-6mile run; and long distance=2200 swim; 40mile bike; 12 mile run. You could use same program with any distances.MON: swim (medium distance w/ speed sets); bike (medium) (brick)TUE: run (medium distance w/ speed sets)WED: swim (medium distance); bike (long) (brick)Thur: swim(long)FRI: bike (medium w/speed sets) + run (long) (brick)Sat: restSun: run (medium)Intensity-medium and long days are No Greater than 75% heartrate max (stay aerobic)-speed sets are at 90-95% effortSwim: 4×25, 4×50, 2×100 (still building up to 4)Bike: 4×1/4mile; 4×1/2 mile; 4x1mileRun: 4×100; 4×200; 4×400 (or just 6×400 on treadmill)You do this cycle for 3 weeks increasing the overall workout distances by ~10% each week, then week 4 you cut everything by 1/2 and do no speed work for a recovery week. Then repeat starting back at week 1 distances. When you see a training accomidation (based on TT time or using heart-rate feedback), you keep the distances from week “3″ as your start point for your new week “1″ after the recovery week.Do 1 TT per month for assessment (600yd swim; 13mile bike; 3mile run). The key is good hydration and fueling (plus a little Biofreeze and self-massage if your old ) on the long days, and taking it easy on the medium days except for the speed sets. You could do either long workout on weekend, but trying to do your long bike and long run on consecutive days will affect your run some.Keep it fast!

]]> http://triathlon.competitor.com/2010/03/training/jumping-in-balancing-all-three-disciplines_7406/comment-page-1#comment-3092 Mark Hoffman Tue, 09 Mar 2010 15:03:59 +0000 http://triathlon.competitor.com/?p=7406#comment-3092 I'd like to see how he would lay out when to do your long ride and long run each week (3x swim, run, 4x bike). Long ride Saturday, long run Sunday? I'd like to see how he would lay out when to do your long ride and long run each week (3x swim, run, 4x bike). Long ride Saturday, long run Sunday?

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