Triathlon Training..

Its more to speedwork now. more of speed & high intensity, as endurance has been covered during IM triaining. dunno if body can take it or not. i m not the type that likes speed work. i prefer long & steady training.


a) everyday training with hard intensity


b) varying the training intensity


However, we can adjust our training concept to the example below. What is important is to incorporate hard days, easy day & recovery day in training. See the different graph above. some of the example from triathlon training book...


SWIM

Monday - Speed 4-6 x 400-600 meters @ 75-80% heart rate ; recover, then add 2-4 x 300-500 meters @85-90%

Tues - Fartlek @ 2-3km swim, range from 75 - 100%


Wed - Rest

Thurs - Speed 4-6 x 300-500 meters@ 85-90% ; then 1-3 x 400-600meters @ 75-80%


Friday - Speed 10-15 x 100-150 meters max HR with long recovery session


Sat/Sun - Long swim @ 85-90% HR

BIKE

I read this section, but do not understand at all. Till I understand, i will re-explain. however, biking include speed as well. At times, light gearing & do spinning, at times do heavy gearing & speed off.. maybe i will just ask bike experts on this session...


RUN
not sure if the distance is too much... but this is what written in the book. we can take the concept and apply into our training


Mon - fartlek 8-12 x 2 mins at 85-90%, rest 1-2mins in between @60-80%

Tues - rest

Wed - long 18-25km @ 75-80%


Thurs - speed 3x1600meters @ 85-90% separated by 200meter float @70-80%
then add 4-6x400 meters @ max separated by 400meter float @ 60-70%

Fri - recovery 12-16km run @ 60-80%

Sat/Sun - Long run/bike