Here are the events taricha is registered for: Sprint National Championship 9/26/2010 Triathlon/Short/On-Road
Swim: 750 m
Bike: 20 km
Run: 5 km
When I saw that this event was being held in Tuscaloosa, just a short drive away and is open to all comers, I knew I had found my goal event for the season. Never done a tri before, but based on results I've seen for previous years' events I will not be in the front or the back.
I know it's not a tri forum, but I'm posting here because my focus will be on the bike segment and somewhat less on the run (swimming I have a hard time getting excited about at all). Additionally, I plan to use the bike as the core of my tri training - probably 3/4+ of my total training time.
Where I am now
Weight: 167lbs (76kg)
Run: 5k TT 2 weeks ago in 21:55 (7:03 pace)
Bike: TT 1 week ago on a 7.86mi course of rolling hills in 22:52 (20.64 mi/hr), will move to a longer TT course now I know it's a 20k bike leg.
Swim: I have swum 800m without stopping, but I fall into doing this atrocious frog-kick thing with my legs. I'm a comfortable enough swimmer that I'm not worried about needing assistance in choppy/cold water or if I get kicked etc.
Where I want to be
Weight: 155 (I'm 5'11") Getting to 150 would be cool, but might be difficult if I put in much swimming time and add upper body muscle.
Run: be able to do a 6:00/mi 5k TT (18:38)
Bike: ... a 23mi/hr flat 20k TT (32:25)
Swim: No idea. I'll figure it out once I time myself at the distance.
Big picture plan
day 1-30: Focus on weight loss and running, before the heat makes running a total torturefest. A lot of sessions, few recovery days. Ramp up volume. Few sessions above L4.
day 31-75: Focus on bike. Fewer running sessions, more biking. Slightly more recovery, and more quality sessions. Increase L5 volume. Try to start caring about swimming.
day 76 - day 105: Get specific. TT on course resembling the profile of the race course, do interval work tailored to the demands of the course. Add some L6. Do whatever swimming I'm gonna do. Start doing bike/run "bricks".
day 106 - day 116: Taper. Practice transitions.
What I'm doing now (weight loss/running focus)
My week looks a bit like this
Day 1. AM: Track running, hold above best 5k pace for 3-8 minutes, recover. Do 3x.
PM: 2x20 on indoor trainer at L4
Day 2. AM: 20 min tempo run, abt 90% max hr
PM: 1-1.5 hr ride at L2
Day 3. AM: 20 minute comfortable run, abt 80-85% max hr
PM: 1 hr recovery ride L1
Day 4. AM: Long hard ride 2hr+
PM: Running intervals 1-5 minutes, or 20 minutes hard.
Day 5. 1-1.5 hr climb steep hills standing, to totally deplete any remaining glycogen
Day 6. 20 min tempo run, abt 90% max hr
Day 7. 1hr recovery ride L1 or OFF
What would you guys recommend?
What would you do to achieve best results (other than work a lot on swimming)? What would you focus on more/less? What sorts of workouts would you add/remove? Any general triathlon advice?
Are my goals too hard/easy, what do you think will be harder goal, the run or the bike? How important is aero gear like bars and helmet?
Swim: 750 m
Bike: 20 km
Run: 5 km
When I saw that this event was being held in Tuscaloosa, just a short drive away and is open to all comers, I knew I had found my goal event for the season. Never done a tri before, but based on results I've seen for previous years' events I will not be in the front or the back.
I know it's not a tri forum, but I'm posting here because my focus will be on the bike segment and somewhat less on the run (swimming I have a hard time getting excited about at all). Additionally, I plan to use the bike as the core of my tri training - probably 3/4+ of my total training time.
Where I am now
Weight: 167lbs (76kg)
Run: 5k TT 2 weeks ago in 21:55 (7:03 pace)
Bike: TT 1 week ago on a 7.86mi course of rolling hills in 22:52 (20.64 mi/hr), will move to a longer TT course now I know it's a 20k bike leg.
Swim: I have swum 800m without stopping, but I fall into doing this atrocious frog-kick thing with my legs. I'm a comfortable enough swimmer that I'm not worried about needing assistance in choppy/cold water or if I get kicked etc.
Where I want to be
Weight: 155 (I'm 5'11") Getting to 150 would be cool, but might be difficult if I put in much swimming time and add upper body muscle.
Run: be able to do a 6:00/mi 5k TT (18:38)
Bike: ... a 23mi/hr flat 20k TT (32:25)
Swim: No idea. I'll figure it out once I time myself at the distance.
Big picture plan
day 1-30: Focus on weight loss and running, before the heat makes running a total torturefest. A lot of sessions, few recovery days. Ramp up volume. Few sessions above L4.
day 31-75: Focus on bike. Fewer running sessions, more biking. Slightly more recovery, and more quality sessions. Increase L5 volume. Try to start caring about swimming.
day 76 - day 105: Get specific. TT on course resembling the profile of the race course, do interval work tailored to the demands of the course. Add some L6. Do whatever swimming I'm gonna do. Start doing bike/run "bricks".
day 106 - day 116: Taper. Practice transitions.
What I'm doing now (weight loss/running focus)
My week looks a bit like this
Day 1. AM: Track running, hold above best 5k pace for 3-8 minutes, recover. Do 3x.
PM: 2x20 on indoor trainer at L4
Day 2. AM: 20 min tempo run, abt 90% max hr
PM: 1-1.5 hr ride at L2
Day 3. AM: 20 minute comfortable run, abt 80-85% max hr
PM: 1 hr recovery ride L1
Day 4. AM: Long hard ride 2hr+
PM: Running intervals 1-5 minutes, or 20 minutes hard.
Day 5. 1-1.5 hr climb steep hills standing, to totally deplete any remaining glycogen
Day 6. 20 min tempo run, abt 90% max hr
Day 7. 1hr recovery ride L1 or OFF
What would you guys recommend?
What would you do to achieve best results (other than work a lot on swimming)? What would you focus on more/less? What sorts of workouts would you add/remove? Any general triathlon advice?
Are my goals too hard/easy, what do you think will be harder goal, the run or the bike? How important is aero gear like bars and helmet?