A Typical Triathlon Training Week

Sometimes I don’t blog for weeks and sometimes my blogs are all over the place.  I post about races and what’s going on in my life, but sometimes I forget to actually post about training. 

I do train – A LOT.  I workout many more hours than most of my friends who are all faster than me.  Sometimes, it’s hard, because I feel like I’m one of the most dedicated people I know when it comes to training, but it doesn’t always translate into results.  I typically train 8 to 10 hours per week.  I know I need to focus on more quality workouts vs quantity, but I often find this difficult, especially with triathlon training.  This is where I really wish I was wealthy and could afford a coach (yes my husband offers to coach me all the time and yes, I turn him down every time – we can’t be married and him be my coach plus what does he know about triathlon lol).  I can plan an interval or speed workout, but many mornings I’m just to tired or sore from the previous days workout(s) to make that happen.  I end up putting in plenty of miles, but not necessarily plenty of miles at the best effort.

Pic of me coming out of the water at the Racine 70.3

My typical/ideal training week looks like this:

Mon am – Strength Train

Mon pm – Bike (approx. 1 hour)

Tues am – Run (3 to 4 miles)

Tues pm – Swim (1 – 1.5 miles)

Wed am – Strength Train

Wed pm Bike (1 hour)

Thurs am – Run (3 – 4 miles)

Thurs pm – Swim (1 – 1.5 miles)

Fri – OFF

Sat – Long Run (8 to 12 miles)

Sun – Long Bike & Long Swim (Bike 2 hours + and swim 1.5 miles +)

With triathlon it’s recommended that you get in 3 workouts of each discipline each week.  I have added strength training, which I would love to do 3 times a week to get stronger and reduce injury.  I would love to do yoga once or twice a week, but just don’t know how to fit that in.  My general rule of thumb is to have one “easy” workout in each discipline each week, one endurance focused workout, and one speed or tempo type workout.  Many times though, the speed or tempo workouts turn in to “easy” workouts because I just don’t have the energy for much more. It’s a difficult balance, I have truly yet to figure out after 3 years. 

This summer, I am adding in Track Workouts to the mix.  My tri group offers free track workouts on Wed night (so that schedule above will need to change).  I went to my first one last Wed.  It was extremely intimidating because the majority of people there were former college runner and they are all freaking FAST!  I was embarrassingly slow.  We did several 400s (1 time around the track) and the majority of them were done before I rounded the first corner.  There were a few slower runners, but no one even close to me.  Out of a group of about 15 people, I was by far and away the slowest. It is really hard to stick something like that out.  It’s hard to be the slowest.  And not just a little slower, but super slow – like clap for you as you finish each lap slow.  I appreciate them being encouraging, but it was actually kind of demeaning although I know that wasn’t the intention. Anyway, I’ve decided to stick with it.  It’s free coaching!  It pushes me outside of my comfort zone, and hopefully will genuinely help me get faster, and maybe someday I won’t be the slowest person out there.  I am also incorporating Masters Swims back into my swim training….trying for at least once a week.

I just wish I was fast or at least average at one sport – just one.  It’s difficult to know where to focus – (which sport to focus on) when you are back of the pack in all three.  I know running will probably benefit me the most.  If I can get faster at running, than it would probably improve my triathlon times overall.  So for now, I’m going to try to figure out how to get in all 3 disciplines, but focus on the run.  The track workouts are a start.

Anyone have any great training ideas or tips to share?