I'm considering an Oly as an option myself before the summer as a goal tri.<br><br>
I know Beginner Triathlete has a bunch of free plans, which is what I based my first-tri training on (I admit I winged it a bit; maybe this time I oughta' stick to the schedule as best as I can this time around)
I used one of the free plans off of beginnertriathlete.com (16 week program) and it worked really well for me. I did change a few things up a bit to fit my schedule. I did an oly as my first tri and loved every second of it!
We could make one... Kinda like a 16 week oly program for everyone. Post a week at a time.<br><br>
Monday - swim- 2500yds as<br>
WU: 500 free, 3x100 RLCS on 20sr, 200 kick<br>
MS: 10x100 descend 1-10 on 30sr, 4x25 sprint on 15sr.<br>
CD: 2x200 1 free/1 pull on 20sr.<br><br>
Tuesday - Bike. Should be done on a trainer.<br>
This workout can be substituted with a Spinerval.<br><i>This area intentionally left blank for the next person in line.</i><br><br>
Oh...and I get confused when CS says descend...does he mean ascend?<br><br>
I'll have to pull an example from my log...perhaps.<br><br>
Like..."descend from HR 1-4"<br><br>
Can't give good example now.<br><br>
I have new glasses. Everything is wavy. They're pink and black. They make me look smart and sexy.
Fitness is good..I'm coming off a 3-marathon fall, times were not spectacular, and I did slack off a bit in December and gained a few pounds. But I'm whipping myself back into shape and have run 7 days straight now heading into the New Year. Running is my strength and swimming my weakness. My running will take care of itself.. I'll be training for a spring marathon concurrently with the tri stuff so I really just need plans for swimming & cycling. I am an ok cyclist but only when I put the miles in which is hard to do with family & job responsibilities.. as for swimming it doesn't seem to matter how much or how little I do..I'm still very slow. My goal for the race is to set a PR on this course (Columbia). My best time there (have done this race 5 times) was this year - 2:41:46, so I'd like to come in under 2:40 in 2008. My splits last year were 30:29, 1:20:05, and 47:01. That was my best swim split this year, but I've had faster bike & run times on this course in prior years (bests of 1:19:16 and 46:33 respectively). I am 42yo and 155lbs and hope to get down under 150 for the race.
What are you doing for cycling now? Will you be only riding indoors during the week for the next month or so? If so, you may want to do a short strength builing cycle on the trainer to get you ready for some harder outdoor work around March. Tell me a little more about the bike part and I may be able to give you some ideas. For example, if you were going to ride say 10 miles all out, about what kind of speed would you average? I think the trick for you is to give you "just enough" base then do some tempo work to get your speed up on the bike.
Peter, what other goals do you have? Is this Oly the A tri of the year for you? Or just the first one of the year, and you have done it a few times, I want to start the season out on a high point?<br><br>
I only ask because it should influence how much base is enough, or what is really the proper phasing. Regardless, doing some strength work on the bike now is probably the correct answer, as Jroden said.<br><br>
I suspect because of your running, you are a little like me and are missing some bike strength. Maybe Thor will find this thread and add his thoughts. He is a darn good marathoner who has only been tri-ing for a couple years. He started some strength stuff last year and dropped his IM bike time about 70 minutes, and laid waste to his HIM bike by about 5 MPH or something. Sure he had more miles also, but he will tell you it is the added strength from his winter trainer time that really gave him the boost.<br><br>
Nada.. I haven't been on the bike since a century in Death Valley in late Oct. Just back in the pool on Saturday for the first time since Sept. But I'd like to get outside on the bike at least once a week for the next month. 10 miles all out right now, probably I would average around 20. I dunno though I've never done 10 miles all out before.. my usual training rides are anywhere from 15-17mph and races usually 19-20.
Yeah, I guess you could say Columbia is my "A" race.. it's likely I'll do some others later in the summer but I'm not focusing on anything else right now. So what is "strength" training on a bike.. something indoors on the trainer?
Hmm. You have to complete a 25 mile bike ride, so why not do a weekly long ride of 2 hours and try to get some indoor riding during the week, maybe a couple sessions of an hour? If you can do say 3-4 weeks of transition to get used to sitting on a bike, you can then start building some strength and graduate into some longer intervals in the springtime to get that speed up a little.<br><br>
If your position on the bike isn't correct, this is the easy time to fix it because your body isn't used to much of anything, so make sure your seat is set right and stem length, and drop works for your body.
Well, that will change some things, right? He needs no help sitting on the bike, he just needs to get fast.<br><br>
Wouldn't he benefit for one of JR's stength phases? Taking a trainer workout once a week and doing some serious 50-60 RPM high resistance intervals? I hope so, cuz that's what I'm doing!<br><br>
I am not the expert, so I will refrain from adding anything else. Hopefully JR will weigh back in....now you we know of the story.