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TOPIC: Dublin 70.3 - Training

Re: Dublin 70.3 - Training 09 Feb 2015 16:15 #6278

  • Buzbyjnr
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WEEK 2 ---- Following on from Week 1... keep it the same and maintain consistency

Swim
Session 1: You should be doing at least 1 of the Club swim sessions (this is your harder/higher intensity swim session)
Session 2: Distance - 70.3 is about endurance - make your 2nd session of the week a Distance set at slower than target race pace. Your Main set should be of equal distance (ish) to race distance - 1.9km. Try this - 400 warm up. Main set - 5x400m with 30s recovery @ steady pace 10s /100 slower than target. + cool down.
Session 3: If you have time - 400 WU, 10x100 with 15s rest, 5x200 with 30s rest, Cool down - you can use some of the 100's as drills - pull buoy and paddles

Bike
Session 1: Saturday Club Spin - this is your main endurance cycle.. and most important bike session of the week.
Session 2: Turbo - Wednesdays Turbo session is ideal, if you cant make this session, John always posts the session on the forum, so make time for this at home. (you can use a spinning bike/gym bike if needed)
Session 3: If you have time - Strength / Overgear session - warm up for 15mins, then pick a 4min long hill 4-5% gradient - start with 4 sets, building by adding 1 more each week. Ride for 4mins in seated position (if you have a TT bike, then stay on the TT bars). Cadence should be 50-60rpm, effort should be Zone 2, 70.3 race pace effort, cool down with 15-20mins high cadence.

Run
Session 1: Tuesday night Tilley Session - This will be your threshold and higher intensity session
Session 2: Long Run - Sunday's Session is ideal. Be careful and start cautiously. Start at 8km and build by adding 1km per week. VERY VERY easy pace... 1min per km slower than target race pace.
Session 3: Easy brick off one of the bike sessions - 2-3km NO MORE>

Other sessions: if you can try and get at least 1 Core Session in per week (Adams Thursday session in Greystones is ideal)
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Re: Dublin 70.3 - Training 10 Feb 2015 10:15 #6280

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Here's a base plan you can follow, this is centered around the Club Training sessions. You will no doubt need to tweak / adjust to your own personal circumstance... but hopefully this gives a guide...

this plan is for 3 sessions of each, and a core session. So its the most you should be doing.... as i mentioned, dial back one session of your stronger discipline and add one of your weaker.

You may think there isn't much running in this plan... and your right... running takes a huge amount out of your body and exposes you to injury... your bike fitness will transfer across... we can up the running later in the plan when we start hitting the bigger weeks.


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Re: Dublin 70.3 - Training 10 Feb 2015 17:19 #6281

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Great stuff Jamie, can you add me to the whats app crew @ 0ate619939four8
Thanks
Brian

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Re: Dublin 70.3 - Training 12 Feb 2015 14:41 #6289

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Sunday Trail Run - Avondale

For those of you who are interested in doing a trail run this Sunday in Avondale, i will be there at 9am.

There are 2 options- a 5km or 10km.
Meet at the very top car park (can leave water bottles, jackets here if you like)It can be quite cold up there. Parking is €5 but some people park at the front of the entrance. Am happy to car pool if anyone wants to join in my car.

Pace will be very easy. Its not too hilly i promise. A few little drags.

All welcome especially new/slow runners! (like me)

my number in case you need it zeroeightseven6oneeight6fivenine2

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Re: Dublin 70.3 - Training 17 Feb 2015 11:06 #6297

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anyone looking for the Garmin route for the bike...

connect.garmin.com/modern/course/8867040

download to yer Garmin... we'll be doing a few training spins on this course over the coming months

and here's the run route...

www.runmap.net/en/route/2902523-dublin-7...482,-6.31662/terrain

Jamie
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Re: Dublin 70.3 - Training 23 Mar 2015 10:43 #6476

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20 weeks till the big day...

we've just finished our 8 week pre-build block... so by now you should all feel comfortable doing the following

Swim 1km without stopping.
Cycle for 2hrs
Run 10km

now its time to develop the base further and to split into the Complete and Complete groups...

for those new to this distance here is a really good 20 week beginner program, based off Rate of Perceived Exertion (RPE)

www.beginnertriathlete.com/discussion/tr...s-view.asp?planid=16

for those with ambitions to compete... here is a solid intermediate program...

www.trifuel.com/half-ironman-triathlon-training-program

you will need to tweak and adjust to suit your own calendars.

Also... from this saturday on we will have a 70.3 training spin group.

routes will be chosen on the day to suit the session planned, bring the bike you are planning to use to race on. (no Deep section wheels yet). We will work on position, pacelines, longer TT intervals and running off the bike so bring runners too. When the open water season starts, we will start to meet at the harbour in wicklow and get an open water swim in before the bike.

sharp end of the season is getting closer....

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