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LON

How can you enhance my performance and reach my TRIATHLON goal.

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Get a coach. 

Do speed intervals in all disciplines.

Commuting on a bike isn't the same as disciplined bike training. Train on an indoor trainer, do hills, etc. 

Join a swim squad.

Edited by dazmuzza
typo

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Firstly welcome aboard LON. We're glad to have you here and hope you stick around.

All of @dazmuzza's advice is good stuff. A coach is probably your best investment (says the uncoached guy!) if you really don't know where to start.

It is possible to do it on your own though but you will need to commit to spending a lot of time reading, trying new things and have the discipline to stick to a program / plan.

The good news is you have a year and 16 hours a week is an extremely generous amount of time to train for Olympic distance. It's generous for full distance so for Olympic it's almost too much and for a beginner you don't really want to be spending 16 hours a week at it because if you do then it's very unlikely that all those 16 hours will be quality workouts, a lot of it will end up being "for the sake of it" junk training and you'll get bored or injured.

If you are not able to go down the coached route then I would suggest, as has already been said, getting yourself a smart trainer, get a bike hooked up to it full time and start following a TrainerRoad plan. Their Olympic Distance Mid-Volume would probably be where to start. The whole program is 28 weeks long (12, 8 & 8 week blocks) but I would do 3 x Base (12 weeks) and then the build and specialism blocks. There are swim / run tips along with the plan which would be a good place to start for at least the first 12 weeks and then reassess where you are at and you can start to focus on more specific weaknesses than "all of it".

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reads like a uni essay question

do as mon said

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2hr 20min will require both specificity and consistency.

How long have you been training? 

As others have mentioned, do you have access to an indoor trainer?

What is the time breakdown of your 2.52?

I’d say there’s likely a lot of low-hanging fruit and with 16hr a week to train, that’s absolutely plenty!

Edited by lachie94
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2 minutes ago, Crowies crushed nuts said:

You typed the question out on your work computer and then copied across didn't you? 

worse, he's done a screenshot!

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16 hours  a week is a lot for Olympic distance. Some wouldn’t do that for Ironman.

Therefore you need to have more quality in your sessions.

Questions:

a) are you a big unit - weight height etc.

b) can you breakdown your 2:52 for each disciple.

c) does your training involves just dawdling along / doing the baics.

d) are any of your sessions for either swim/bike/run against the clock.

 

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17 minutes ago, IronmanFoz said:

16 hours  a week is a lot for Olympic distance. Some wouldn’t do that for Ironman.

Therefore you need to have more quality in your sessions.

Questions:

a) are you a big unit - weight height etc.

b) can you breakdown your 2:52 for each disciple.

c) does your training involves just dawdling along / doing the baics.

d) are any of your sessions for either swim/bike/run against the clock.

 

Number of hours looks good - With the right diet and appropriate training (as per these focus points), those hours should make that goal quite achievable.

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On 01/05/2019 at 8:18 PM, IronmanFoz said:

16 hours  a week is a lot for Olympic distance. Some wouldn’t do that for Ironman.

Therefore you need to have more quality in your sessions.

Questions:

a) are you a big unit - weight height etc.

b) can you breakdown your 2:52 for each disciple.

c) does your training involves just dawdling along / doing the baics.

d) are any of your sessions for either swim/bike/run against the clock.

 

Hi mate, understand that 16 hours it a lot of time, but this time can and will be used for recovery session or medical time if needed.

a) 180cm and 77kg 
b) swim 1.5km 30 avg mins, Bike 20km 45 stop start in traffic, Run 10km 50 avg mins (all these are done at different times, I haven't done them back to back like I would in the Tri event.
c) The bike ride is 20km to and from work so I can get stuck in traffic, I think I need to be doing more training based around the event) Swim I think I could do in about 27 minutes but still looking at getting down to 25 but not sure what training to do to improve this.
d) my run and swim are against the clock but I dont find myself getting any faster. 

I am wondering what training methods I could do for my run and swim to shed some time off?
I am aiming to do the event in 2 hours and 20, (swim 25m, run 35m, bike 1 hour and 20m)

Edited by LON

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When Foz asked you to break down your 2:52 that's the understand where you currently are.

Your target times also seem a bit off. A 35 minute 10k is very fast and a 1:20 bike is a bit slow (although this depends on where you are currently at which is why we need to know how the 2:52 was made up).

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12 minutes ago, monkie said:

When Foz asked you to break down your 2:52 that's the understand where you currently are.

Your target times also seem a bit off. A 35 minute 10k is very fast and a 1:20 bike is a bit slow (although this depends on where you are currently at which is why we need to know how the 2:52 was made up).

This is true. 

Much easier to ride 1.10 or under the. It is to run under 35. In fact I'd hazard a guess there would be three times as many in the former as opposed to the latter. Especially off the bike. 

Without knowing you the two biggest things you can do is lose weight and get a coach. Doesn't seem like you know enough to go it alone if you're that focused on the goal. 

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30 minutes ago, LON said:

I am wondering what training methods I could do for my run and swim to shed some time off?
I am aiming to do the event in 2 hours and 20, (swim 25m, run 35m, bike 1 hour and 20m)

 

5 minutes ago, monkie said:

Your target times also seem a bit off. A 35 minute 10k is very fast and a 1:20 bike is a bit slow (although this depends on where you are currently at which is why we need to know how the 2:52 was made up).

Agree with Monkie. I think you meant 45min for the run. I'd change it around to get the 2:20, though that will be a hard goal.

Swim:  23 minutes.     I'd get a few 1 on 1 sessions with a swim coach to work on your stroke. From there join a squad, or get that coach to write you a structured program. The other option is look through here for some swim sessions. You still need the stroke work though. 

Ride: 1hour 12 minutes.     Do some group rides with people that will make you work a bit harder than the ride to work, and get out on some long rides. Work up to it, but 100km isn't too long for someone working on their OD racing. Get a smart trainer & try some Zwift too. It seems all the cool kids are doing it.

Run: 45 minutes.      Mix it up. Do some longer runs up to 15-20km, but also do some shorter hard ones. Do some reps (1-2km) at race pace or a bit faster to get to know what that pace feels like. Do some fun-runs, parkruns to learn how much you can hurt yourself.

 

There's no time for transitions in there, so you have to make that up somewhere. You should also practice them, because they are real time, and with practice you can save a couple of minutes that you won't have to make up elsewhere.

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Monkie beat me to it. Your current times seem fairly even across each discipline, but your goal times look a bit out of whack and possibly a bit ambitious for the run. As a guide, I get around OD in about 2.20 and my splits are roughly 28mins/1.05/45mins. For context my standalone 10km would be about 41mins, so your goal of a 35min ROTB (coming from your current 50min) is a big jump.

If you're genuinely going to use the 16hrs, I'd say get a coach. This should (assuming a good coach) protect you from overtraining and help you achieve your goals.

Otherwise, I'd be looking at the bike as the big area to improve. This is the longest leg in the race and where improvement will give you the most bang for your buck. Cutting 10mins off your bike will be much easier than 10 mins off your run. Even one hill session, one interval session and one long, aerobic ride will give you some big improvement, based on what you've indicated as your current riding training.

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On 14/05/2019 at 11:41 AM, dazmuzza said:

It's pretty clear that Lon needs to do specific bike work that isn't just commuting. 

Fully agree @dazmuzza, that's why I have come here to find out some tactics and bike sessions that anyone may have or have used in the past.

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Where do you live LON? Brisbane folk tend to do reps of mt cootha, starting at 4am, preferably in the rain. 

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@LON Get a coach, if not, others have suggested Trainer Road. I will as well. Trainerroad has a number of training plans, which include some suggestions for swim and run, but mainly focus on riding indoors. And if the only riding you do is stop start traffic, that really isn't going to be the best training for a TT.

As others have said, your hoped for speeds are... interestingly varied. Your hoped for swim is fairly fast, but achievable with work, your expected run speed is insanely fast and your hoped for bike speed is... pedestrian.

For reference, last Canberra Olympic race (that had a swim), had 478 finishers

For swimmers around the ~25min mark, they rode between, and ran between. This put them at position 90-132 (~top 25%)

For Runners around 35mins, they swam 20m-24m, and rode 57m-1h02m. Only 4 runners broke 36mins for the run. (top 0.8%)

But for Riders around 1h20m? You are looking at people finishing in 2h43-3h11m, these people were 426-435 for the bike leg. (bottom ~15%)

(On average, those who did around the 2h20m mark on average swam 26m, rode  1h04m and ran 45m)

From you post, it can be assumed you already have the ability to do the distances, which means that you can now start looking at improving each leg. When you swim, are you just getting in, swimming the distance, and getting out? or are you warming up, doing a few drills, some varying paces, maybe a pyramid set? There are a number of really good swimming set suggestion threads on Trannies. I would suggest go and read through some of those, here is one to start with.

 Next - Bike - Trainerroad, (or other indoor training) - longer intervals, 2x20min etc., FTP build plan etc. either find a nice long stretch of road with no interruptions (15+min climb or similar) or time to invest in some indoor equipment. Work out your ftp (or train by HR, your choice), nice long intervals, at a pace set by HR (or power, or RPE) at just under what you can hold for the time (20min efforts are good), and repeat. and do that twice a week. Have another session with short efforts (3-5mins, but 8-10 sets) at a significantly higher pace, and if you can fit it in, a 2hour easy ride  as well. This should get you better on the bike.

As for Running? well, you can run the  distance, so now time for speedwork, keep running, keep running more, start adding in intervals as part of some of the sessions.

But mostly, maybe re-evaluate your goals, get a coach, or at least a training plan, try to stick with it.

 

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