Being more disciplined and scientific about training

Training for the European Triathlon Championships

Background

I am thinking about participating in 2014 ETU Triathlon European Standard Distance Championships (Kitzbühel, Austria June 19 2014 - June 22 2014) by competing in Anglian Water Standard Distance Triathlon - 22 September 2013.

Update 2 August 2013

Well its about 2 weeks since I switched from half-ironman training which was ploddy and long to preparation for the Anglian Water Standard Distance Triathlon. It is harder doing shorter sessions at higher intensity. You can see the point where I switched from one regime to another in my log.

Focus was rowing….

 w/e date: 05/May/2013 swim: 0mts    bike: 108mi run: 12.5mi row: 58k  7days: 15.3

 w/e date: 12/May/2013 swim: 0mts    bike: 88mi  run: 8mi    row: 43k  7days: 10.3

 w/e date: 19/May/2013 swim: 0mts    bike: 48mi  run: 0.02mi row: 67k  7days: 8.97

 w/e date: 26/May/2013 swim: 0mts    bike: 48mi  run: 0.01mi row: 60.5 7days: 12.6

 w/e date: 02/Jun/2013 swim: 5600mts bike: 79mi  run: 23.5mi row: 42.5 7days: 14.7

 w/e date: 09/Jun/2013 swim: 4200mts bike: 48mi  run: 30.5mi row: 33k  7days: 12.7

 w/e date: 16/Jun/2013 swim: 3000mts bike: 108mi run: 25mi   row: 60k  7days: 17.3

Focus switched to half-ironman training ….

w/e date: 23/Jun/2013 swim: 2500mts bike: 120.3 run: 30mi   row: 0k   7days: 13.0

 w/e date: 30/Jun/2013 swim: 6100mts bike: 125mi run: 43.5mi row: 0k   7days: 16.4

 w/e date: 07/Jul/2013 swim: 7001mts bike: 54mi  run: 32mi   row: 0k   7days: 10.6

 w/e date: 14/Jul/2013 swim: 6300mts bike: 123mi run: 55.894 row: 0k   7days: 19.9

 w/e date: 21/Jul/2013 swim: 7100mts bike: 200mi run: 33.1mi row: 0k   7days: 19.1

Focus switched to Standard Distance Triathlon training ….

 w/e date: 28/Jul/2013 swim: 7300mts bike: 137mi run: 38.8mi row: 0k   7days: 15.4

w/e date: 04/Aug/2013 swim: 7400mts bike: 170mi run: 27.6mi row: 0k   7days: 17.7

 w/e date: 11/Aug/2013 swim: 9600mts bike: 170mi run: 30mi   row: 0k   7days: 19.3

I am now trying to be much more disciplined and scientific about training. Rather than just go and do lots.

For example

Tuesday’s run was a series of timed intervals….

Run Interval1 1.8 miles 00:08:00 warm-up Run Interval2 1 miles 00:06:20 effort against wind Run Interval3 1 miles 00:05:55 effort with wind Run Interval4 1 miles 00:06:05 effort against wind Run Interval5 1 miles 00:05:40 effort with wind Run Interval6 1.8 miles 00:08:00 warm-down Run Total 7.6 miles 00:06:40 avg

Wednesday’s swim was a series of timed intervals….

Did 400 cruise on 19 stroke count. Then 4 x 100 on 19 stroke count in 1:45 off 2mins. Really reach, rotate and keep chest deep (and feet high)

Thursday’s run was a measured and controlled….

Jog to Queens Valley Reservoir and then 2 laps = 4 miles in 26mins, then jog back. Then 10min swim to cool the legs

If you have any comments or advice either for me, or others reading this blog please do get in contact with me

Tim HJ Rogers

timhjrogers@googlemail.com