Long Course Training Plan

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This training outline is to serve as a guideline to help you prepare for and complete a full distance triathlon. If you desire to race a full distance triathlon, I recommend you seek out one of the TCSD Long Course Coaches and discuss your goals and background. There will be at least 1 of us at each monthly TCSD meeting, otherwise we can be reached at 619.656.5222.

SWIM TRAINING

If you do not come from a swimming background, it is advisable to dedicate yourself to a coached swim plan, or masters program where you can get some feedback on good stroke mechanics and drills to help you form good habits. There is a small list at the end of this plan including some local masters programs.

Swim sessions are more than an opportunity to improve your swim; they also provide a great way to build aerobic endurance without the impact; an opportunity to improve recovery; the faster you complete the swim, the sooner you can begin replenishing calories on the bike.

Critical Swim Success Factors

- If you are a weaker swimmer (read swim slower than 1:35/100yards), I’d recommend working primarily on stroke fundamentals and drills to improve your form.

- Participate in several of the TCSD aquathlons and club races to get used to mass swim starts.

- Join several of the TCSD open water swims, as sighting and breathing in the open water can be significantly more challenging than in the pool

- Aim for 100 – 200 calories of easily digestible calories (boost, a protein shake, a gel, or some other light nutrition) 30 – 45 minutes before your swim start. practice in training to determine what works best for you.

BIKE TRAINING

The bike is typically 40 – 50% of your long course day, the training plan is structured to reflect this. In addition, being strong on the bike will allow you to start the run with legs more prepared for the coming marathon. The weekly long ride is imperative to success at the full distance.

Critical Bike Success Factors

- First and foremost, make sure you get a good bike fit. Comfort on the bike is paramount to success in long course racing. The fit process will take time, and likely require minor tweaking after the initial appointment. Be ready and willing to go back for some tweaks as you start getting into the longer rides. A reputable fit shop will likely have some sort of guarantee for adjustments during at least the first 30 days after the initial appointment; utilize these to get your fit dialed. Considering the overall cost of your long course adventure, money spent on a bike fit to ensure you are comfortable is a worthwhile investment.

- Aim for 300 – 400 calories per hour on the bike.

- Spin class is a great way to get in a good workout on a tight schedule, 1 – 1.5 hours on a spin bike is comparable to 2 or more hours of road riding punctuated with stop signs and traffic signals

- use the long rides to figure out your nutrition, this is where you will take in the bulk of your calories come race day

RUN TRAINING

Remaining injury free and consistently training during the weeks leading up to the long course adventure will be key to a successful day. Running off a 112 mile bike is unlike any other running experience most people will encounter. Aim to run off the bike at least 1 time during weeks 10 – 20 of the training plan. These runs need only be 15 – 20 minutes the first few weeks, and should not be more than 1 hour.

Do not complete your long run and long ride on the same day. If you want to maximize the benefit of each workout, separate them by 2 at least days. The point of each of these workouts is to improve your endurance in each respective sport, this is best done when you begin the workout fresh.

In order to successfully navigate the final leg of a full distance triathlon, it is important to get your body used to the impact of running for 2.5 hours or more. However, there will be times when your body is tired and too beat up to run, this is a great opportunity to try aqua (pool) jogging. Aqua jogging is a great way to improve running strength without the impact, the elliptical trainer is not as effective as aqua jogging, but does offer a lower impact running option.

Critical Run Success Factors

- Get fit for the proper running shoes by qualified experts. There are several running and tri shops that have qualified staff, visit them and try the shoes they recommend. The right shoe helps reduce opportunity for injury.

- Aim for 200 – 300 calories per hour on the run

- Replace your shoes regularly, every 300 – 500 miles of running warrants a new pair of shoes for all except the most efficient of runners.

- Allowing your shoes 36 – 48 hours to decompress (not running in them) after a long run can help extend the expected mileage you get out of them. This can be accomplished by having 2 pairs of shoes, and rotating them.

CORE STRENGTH

Core strength is important to move efficiently, and greatly improves your ability to stay injury free. There are lots of pilates and yoga (I’ve found ashtanga yoga particularly beneficial) classes which can help.

 


Full Distance Events

 

Event

Date

Plan Start Date

IM St. George

1-May-10

23-Nov-09

IM Lanzarote

22-May-10

14-Dec-09

IM Brasil

30-May-10

21-Dec-09

Challenge Kraichgau

6-Jun-10

28-Dec-09

IM Japan

13-Jun-10

4-Jan-10

IM France

27-Jun-10

18-Jan-10

IM Couer d'Alene

27-Jun-10

18-Jan-10

IM Frankfurt

4-Jul-10

25-Jan-10

IM Austria

4-Jul-10

25-Jan-10

Challenge Roth

18-Jul-10

8-Feb-10

IM Switzerland

25-Jul-10

15-Feb-10

IM Lake Placid

25-Jul-10

15-Feb-10

IM Regensburg

1-Aug-10

22-Feb-10

IM UK

1-Aug-10

22-Feb-10

Challenge Copenhagen

15-Aug-10

8-Mar-10

IM Louisville

29-Aug-10

22-Mar-10

IM Canada

29-Aug-10

22-Mar-10

IM Wisconsin

12-Sep-10

5-Apr-10

IM Hawaii

9-Oct-10

3-May-10

IM Florida

6-Nov-10

31-May-10

Silverman

7-Nov-10

31-May-10

IM Arizona

21-Nov-10

14-Jun-10

IM Cozumel

28-Nov-10

21-Jun-10

IM Western Australia

4-Dec-10

28-Jun-10

 


TRAINING OUTLINE

 

Bike

Run

Swim

TOTAL

Week

Long

Workouts

weeks hours

Long

Workouts

weeks hours

Long

Workouts

weeks hours

HOURS

1

3:00

4

6:00

1:15

3

2:15

0:30

3

1:00

9:15

2

3:30

3

6:15

1:30

4

2:45

0:35

3

1:30

10:30

3

4:00

3

7:00

1:45

3

3:00

0:40

4

2:00

12:00

4

2:30

3

6:30

1:15

3

2:30

0:30

5

3:00

12:00

5

3:30

4

7:00

1:30

3

2:45

0:40

3

3:00

12:45

6

4:00

3

7:00

1:45

4

3:00

0:45

3

3:00

13:00

7

4:30

3

8:00

2:00

3

3:30

0:50

4

4:00

15:30

8

2:45

3

7:00

1:15

3

2:30

0:45

3

3:00

12:30

9

4:00

4

8:00

1:45

3

3:00

0:50

3

3:00

14:00

10

4:30

3

8:00

2:00

4

3:30

0:55

3

3:00

14:30

11

5:00

3

8:45

2:15

3

4:00

1:00

4

4:00

16:45

12

3:00

3

7:00

1:30

3

2:30

0:45

3

3:00

12:30

13

4:30

4

9:00

2:00

3

3:30

1:00

3

3:00

15:30

14

5:00

3

8:45

2:15

4

4:00

1:05

3

3:00

15:45

15

5:30

3

9:45

2:30

3

4:30

1:10

4

4:00

18:15

16

3:00

3

7:00

1:30

3

2:30

0:45

3

3:00

12:30

17

5:00

4

10:00

2:15

3

4:00

1:10

3

3:00

17:00

18

5:30

3

9:45

2:30

4

4:30

1:15

3

3:00

17:15

19

6:00

3

10:30

2:45

4

4:45

1:20

4

4:00

19:15

20

3:00

3

7:00

1:30

3

2:30

1:00

3

3:00

12:30

21

4:45

4

8:30

2:00

4

4:00

1:00

4

4:00

16:30

22

3:45

4

7:00

1:30

3

3:00

0:45

4

3:00

13:00

23

2:00

4

3:00

0:45

3

1:30

0:45

5

3:00

7:30

 

 

 

 

 

 

 

 

 

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Overview of the Training Outlining:

Week: number of weeks into the plan for the training schedule

Bike: Details for the training weeks bike workouts.

Run: Details for the training weeks run workouts.

Swim: Details for the training weeks swim workouts.

Long: target duration for that weeks long workout in the corresponding sport

Workouts: Number of bike workouts for the training week

Weeks Hours: total weekly hours for each discipline

TOTAL: Total weekly hours for all workouts.

 

Beginning week 10, the workouts should mimic the terrain you expect to encounter during the event you are training for. For instance, the IM Canada bike course has a good climb starting at mile 40, and another long slow climb starting near mile 90. Try to get long steady climbs in around miles 40 and 90 on your training rides.

Do the same for the runs. If you have questions about a particular course, don’t hesitate to ask.

 

MASTERS SWIM PROGRAMS

 

Schedule

Website

Contact #

TCSD JCC Masters Swim

MW 7:30pm

http://www.triclubsandiego.org/events/1756542.html

970.390.1645

South Bay YMCA

MWF 6am, TTh 6:30pm

http://www.southbay.ymca.org/

619.421.8805

 

more listings can be found here: http://www.usms.org/placswim/placswimform.php?LMSCID=44