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Post by wardyuk on Feb 23, 2015 10:17:50 GMT
Not having the knees to take on a full triathlon, I'm thinking of giving a bike/swim race a go...
Does anyone know of good places to find (free) training plans? I cycle and/or swim 6 days out of 7 - but want to try and build some structure into the training.
All I've been able to find is plans for Tri's...
thanks in advance
Nick
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Deleted
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Post by Deleted on Feb 23, 2015 16:02:09 GMT
Could you take a Tri plan and substitute the runs for more swim or bike sessions? Or join a local tri club and tap into their coaches for advise?
What you are doing now might be sufficient to enter a race. What distances are you averaging per week with your swims and rides?
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Post by wardyuk on Feb 23, 2015 16:09:21 GMT
Distance wise, I'd have no trouble - I can easily do 2km in the pool although generally average 1.5km a day, and although my cycling distance has dipped just now through winter weather, pre-winter I was easily doing rides of 80km + averaging circa 100-125km per week - my pace is off though, and its that I'd need to focus on.
I have looked at some of the tri plans - and am sure they could be adopted, but not sure what's best to sub in instead of the runs...
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Post by Deleted on Feb 23, 2015 22:30:48 GMT
Sounds like you are fine for endurance in the pool, what's your CSS (critical swim speed)? This is a good gauge of your speed. There is a good video here from Paul Newsome of swim smooth. m.youtube.com/watch?v=U51oZfl3i2EWhen you get in the pool do you have a clear idea of what you are setting out to achieve or do you bash up and down for x meters? I try to swim, when fully fit, three times per week with X1 CSS slow and steady session, X1 sprint session and X1 technique session. Every 6 weeks I'll do a CSS test to monitor improvement (hopefully). Maybe something like that would be a good structure for you?
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Post by wardyuk on Feb 24, 2015 9:00:45 GMT
I have vague goals. I usually swim insets of 10 or 20 lengths, with either loose time targets or to concentrate on either stroke, breathing or apnea drill (the latter for free diving) focus has predominantly been more distance based than anything else though...
<Hurry's away to google "CSS" />
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Post by wardyuk on Feb 24, 2015 10:22:19 GMT
ahhh.. CSS = swim pace Suunto reckons I average close to 2min/100m like the suggestion of the 3 sessions...
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Post by Deleted on Feb 24, 2015 12:55:34 GMT
Swim smooth have a CSS calculator wardyuk and some suggested training against your speed www.swimsmooth.com/training.htmlI'm in the middle box, i.e. 5:45-7:30 for 400m and try to do the 8x200m with 20 secs recovery session once per week. It starts off easy but my shoulders feel it on the last 200m. Sometime I need to mix it up if the lane is busy. For example this morning it was packed (due to 2 other pools being closed for maintenance) so I was doing 200m at CSS pace, 10 secs recovery, then 2 lengths hard, 10 secs recovery,...
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Post by wardyuk on Feb 25, 2015 16:15:53 GMT
Im just in the middle box too... although i didnt have a full rest in between sets when i did it yesterday. Nit that it'd make that much difference for me.
Going to give the 3 session idea a go from next week, but add a recovery swim in on the inbetween days during the week, see how that goes...
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