I would like to try to beat my best time of 4:44 (36:23, 2:35:20, 1:24:18 + 8:26 in transitions). As the whole point of doing this triathlon is to try out my (now not so) new triathlon bike, I'd like to push the bike leg and hope that the miles I have in my legs from running will carry me through to the finish line. I don't expect to improve on the swim but, equally, I don't see why it should be any worse; the bike, I reckon I can shave off 10 minutes and another 4 from the run (taking into account that the course is about 800m short). My realistic but challenging goal would be to break 4:30 but I will be happy with any improvement, especially on the bike leg. Bear in mind that I did the time of 4:44 in the middle of training for an Ironman, for better or for worse.
Training Objectives
- Convert endurance from Marathon training into endurance for an event that will last between 4:30 and 5:00 hours
- Maintain as much as possible running speed from the last year of running focussed training
- Practice swimming technique and get used to swimming for up to an hour without stopping
- Improve upper body strength
- Get used to aero position on the bike
- Develop bike speed
- Take advantage of commuting by bike when possible
I'd like to dedicate around 12 hours a week to this for the next 9 weeks with an absolute top of 15 hours at the peak. One advantage of triathlon training is that you can use one sport to help recover from another: in other words, less days off. In any case, unlike the training plan I drew up for the Marathon, I don't have a clear idea of how much of a Triathlon training load I can handle nor where my thresholds are, so I will have to improvise somewhat. Working backwards from the "peak week" (#7), this is a best guess. I'll see how the first few weeks go (especially on the bike) and may have to make some adjustments accordingly.
Key Workouts
- Swim for 45-60 minutes, 3 times a week
- Turbo training in aero position for 60-90 minutes
- Series (intervals) and threshold runs
- Series on spinning bike
- Longish run of 90-100 minutes
- Long brick (Bike and Run) including sections at Half Ironman intensity
- Aerobic test (7 km at heart rate of 172 bpm) to gauge progress
Quality, week by week
Week #1 - Series (Run), Series (Bike), Progression run, Brick
Week #2 - Series (Run), Series (Bike), Long run, Brick
Week #3 - London, Series (Bike), Aerobic test, Brick
Week #4 - Semana Santa, Series (Run), Progression run, Brick
Week #5 - Series (Run), Series (Bike), Long run, Brick
Week #6 - Series (Run), Series (Bike), Aerobic test, Brick
Week #7 - Peak week, Series (Run), Series (Bike), Long run, Brick
Week #8 - Taper, Series (Bike), Threshold Run, Brick
Week #9 - Taper and Lisbon Half Ironman, Series (Bike)
Week #1 - 8 x 4' @ 3:40
Week #2 - 9 x 1k @ 3:30
Week #3 -
Week #4 - 2 x (8' @ 3:45 + 5' @ 3:40 + 2' @ 3:20)
Week #5 - 70' of 2' @ 3:45 + 3' easy
Week #6 - 2 x 1-2-3-2-1-2-3 @ 3:40-3:10
Week #7 - 2 x 1-2-3-2-1-2-3 @ 3:40-3:10
Week #8 -
Week #9 -
Long / Threshold Runs
Week #1 - 60' progression @ 4:30-4:00
Week #2 - 70' easy
Week #3 - aerobic test 7km @ 172 bpm
Week #4 - 80' (60' easy + 20' @ 4:00)
Week #5 - 90' easy
Week #6 - aerobic test 7km @ 172 bpm
Week #7 - 100' easy
Week #8 - 15' @ 4:00 + 15' @ 3:45
Week #9 -
Series (Bike)
Week #1 - 2 x (6' @ 140 bpm, 5' @ 150 bpm, 4' @ 160 bpm)
Week #2 - 3 x (6' @ 140 bpm, 5' @ 150 bpm, 4' @ 160 bpm)
Week #3 - 20 x (30" max + 30" rest)
Week #4 -
Week #5 - 12 x 2' @ 160 bpm (hills)
Week #6 - 10 x 3' @ 160 bpm
Week #7 - 9 x 4' @ 160 bpm
Week #8 - 3 x 15' @ 150 bpm (aero)
Week #9 - 20' easy + 20' @ 150 bpm (aero)
Week #1 - 60' bike + 30' run (15' @ 4:00 + 15' @ 3:45)
Week #2 - 90' bike + 50' run (30' easy + 20' @ 3:45)
Week #3 - 100' bike (incl. 20' @ 150 bpm) + 60' run (40' easy + 20' @ 3:45)
Week #4 - 110' bike (incl. 30' @ 150 bpm) + 60' run (30' easy + 15' @ 4:00 + 15' @ 3:45)
Week #5 - 120' bike (incl. 40' @ 150 bpm) + 50' run (20' easy + 30' @ 3:50)
Week #6 - 130' bike (incl. 50' @ 150 bpm) + 60' run (30' easy + 30' @ 3:50)
Week #7 - 150' bike (incl. 60' @ 150 bpm) + 60' run (20' easy + 40' @ 3.50)
Week #8 - 60' bike @ 150 bpm (aero) + 30' run @ 3:50
Week #9 -
Monday - Swim
Tuesday - Series (Run)
Wednesday - Commute, Swim
Thursday - Series (Bike)
Friday - Swim, Aero position on Turbo Trainer
Saturday - Long run / Threshold run
Sunday - Brick
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