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Training between Tris   Message List  
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Re: [tctri] Training between Tris

A lot of your decision depends on what your racing priorities are.  Which of the three events is the most important -- you probably need to pick just one ;-)  The relative priority will do a lot to direct your training.

The other factors are what kind of training your doing now and how quickly you tend to recover. 

the easiest scheme to plan out is to treat the Oly as your "A" race, with the two sprints as important, but not to focus of the training cycle.  You probably don't need more than a day or two of recovery from a sprint if you're reasonably well prepared (Call that, as a low-bar, training 4-7 hours per week, and comfortable with a 1000m pool workout [total yardage]OR , 20mi ride OR 4-5mi run as a single day's training).  If that's roughly the case, treat the two sprints as tough training days -- so maintain your normal schedule until maybe 2 days before the first sprint, race, then swim normally, ride easily, and don't run for maybe 3 days.  Get one run workout (longer and slower) in between the sprints and at least a couple of rides (including one w/ short but speedy intervals and one longer slower ride ) between the two sprints. 

After the second sprint, all you're doing is a short taper before the Oly (because the sprint wasn't a "race", it was just a hard brick workout).  Again, continue to swim normally, ride with your normally planned intensity, but shorten the rides (so if you ride twice that week, make one 70% its normal length and one 40%).  Include an easy run of 3-4 mi early in the week and near the end of the week, warm up thoroughly but keep the workout to some strides and very little distance -- just to keep the 'snap' in your legs.  That second week should feel like you're not doing enough and you should be itching to do more.  That's exactly what you want.  You won't get any stronger in the last week, you just have to not wear yourself out. 

If your training volume is a lot higher than 4-7 hours a week, you can scale things up to match, of course.  Also, you should listen to your body.  If you're legs are killing you, back off the running and the intensity.  If your shoulder hurts, back of the swimming.  Nailing your recovery and your taper takes experience and practice with how your body responds to stresses.  Feeling really tired or grouchy (grouchy is good!  it means your ready to go) the second week is OK as long as you're doing low enough volume and intensity that you know you _shouldn't_ be tired.

On 6/19/07, krismielke0164 <krismielke@...> wrote:

I have some triathlons on back to back weekends. My first set is 2
weekends of sprint distances followed by an Olympic distance. I'm a
rookie this year too :)

What do you recommend for training/recovery in between?




Tue Jun 19, 2007 2:54 pm

rfriedeman
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Message #314 of 524 |
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I have some triathlons on back to back weekends. My first set is 2 weekends of sprint distances followed by an Olympic distance. I'm a rookie this year too...
krismielke0164
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Jun 19, 2007
2:22 pm

A lot of your decision depends on what your racing priorities are. Which of the three events is the most important -- you probably need to pick just one ;-)...
Rich Friedeman
rfriedeman
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Jun 19, 2007
2:54 pm

Try to get a recovery drink (examples are Accelerade <http://www.trisports.com/endurox.html%20> and EnduroxR4 <http://www.trisports.com/endurox.html> ) into...
Brad Huckle
gustav_whind
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Jun 19, 2007
3:17 pm

FWIW, when I run out of Endurox, I've found chocolate milk works really well, too. It's a similar balance of carbs and protien ;-)...
Rich Friedeman
rfriedeman
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Jun 19, 2007
3:47 pm
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