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LAST POST: Jul 2, 2012 1:28 PM by RocknRun15

triathlon training question

badass
7 posts

im a triathlete and i have scheduled a 5k run workout to help me run a 5k in 20 min ,how should i include all of my other training into my schedule?,what do i do if i cant keep up with the pace zones my coach set for me(due to being tired from other workouts)?

Jun 26, 2012 7:26 PM
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  • Posted on Jun 26, 2012 7:26 PM

  • Re: triathlon training question

    RocknRun15
    630 posts
    Answered by
    Answered by

    Hi badass,

     

    Thanks for your question.  I will assume that training for an upcoming triathlon is your first priority, and so I would use the running plan as an aspect of the whole plan.  How you incorporate this plan into your weekly workout schedule is going to depend on various factors, including how many hours you have to train per week and what distance triathlon you are training for.  Are you preparing for a sprint or Olympic distance level?  Also, how many days per week did you pick for the 5k plan?  Can you fit all the scheduled workouts in per week with the other disciplines? 

     

    The 5k plan in 20 minutes in Finish Faster has a good share of yellow zone intervals with some red zone sprinkled in.  Interval training is an important part of the mix for triathlon training and often interval training happens during the week, so it can fit in well.  However if you are training for a Half or Full Ironman, then the longer weekend run from the plan might not provide you enough time. 

     

    As far as your second question - when you say my coach, are you referring to the miCoach pace zones?  If so, then keep in mind that it's very important that you listen to your body.  Also since I have no idea of your fitness level, take into account that running it in 20 minutes should be a realistic progression from a former 5k time.  You want your workouts to be challenging but not so hard that you need much more recovery time.  If you are struggling to keep up with your zones, or you are feeling fatigued in general or from other workouts, then it could be a sign to back off a bit.  Again, if a triathlon event is your first priority, then you do not want this running plan to aid in injury from overstress. 

     

    If you have any more specific questions, please let us know. 

     

    cheers and good luck with all of your training!

     

    RocknRun15

    Jun 28, 2012 10:11 AM

    • Re: triathlon training question

      badass
      7 posts

      thanks for the info, here are some more details about my situation,right now i am training for the sprint national championships on aug 19th,at this point i need to get my run to at least 20 min and get a little faster on bike,i have done 6 tris so far this season, with 3 more before nationals,i have been running around 22 min 5k in these races,right now i am in a build cycle 8hrs a week run 6 days a week,bike 5 days,swim 1 a week,i started this build on 6-23-12 ,so far i can keep up with micoach zones,but im afraid that i will at some point not be able to due to fatigue,and if i have to lower my micoach pace zones will it affect my ability to run a 20 min 5k at nationals also i have inserted a run profile for the nationals race,should i be doing my run workouts on a course similar to nationals race,if so i might not be able to hold the pace set by my coach

      Jun 30, 2012 5:38 PM

      • Re: triathlon training question

        RocknRun15
        630 posts
        Answered by
        Answered by

        Hi again badass!

         

        Thanks for all the great information.  Having done a 22 min 5k should give you good confidence towards your goal!  So your question - will it affect my ability to run a 20 min 5k at Nationals if I have to lower my miCoach zones?

         

        The plan overview for 5k at 20 minutes, (which is the plan I assume you have chosen), tells you that the top of Red pace should be 5 minutes per mile and top of Green should be 7:20 minutes per mile.  These expectations are to inform you of paces you should be able to hit so that you can reach your 20 minute goal at the finish line:

         

        FinishFaster_5kin20minutes.PNG

        So, the first step is to check out your own pace zones and see how they match up with these suggestions.  Are your current pace zones higher than these?  Are they close? Did you do an assessment workout before starting this plan to check up on your zones?  Considering that you have run a 22 min 5k, I would think the plan's expected paces and your own zones should be pretty close, and that your goal to hit 20 minutes is realistic.  But you should check on this.

         

        I can not say for sure that if you lower your zones your run leg will be affected.  For one, there are many factors that go into a race-day effort.  And since you are doing a 3-discipline sport, each sport's training affects the other one.

          But I will again emphasize to you that you always need to listen to your body during training and if you find yourself continually fatigued when you are trying to hit your pace zones, then you can definitely lower them.  It is not worth trying to hit a goal time if you are struggling and over-taxing your body in the process.

         

        If you want to change your pace zones, go into your Settings>Training tab.  There under Cardio Training you will see Adjust Zones.  We recommend using this feature if you are not exactly sure what numbers to plug into a Manual Edit. 

         

        Based on how hard you think your zones are, choose Hard or Too Hard on the effort continuum.  miCoach will automatically lower your pace zones as a result. 

         

        Lastly your question about training on a course similar to the nationals race is a good one.  You can benefit from incorporating the same terrain and course profile into your training.  If this course is hilly, then in my experience, I have taken the opportunity to run a similar course profile on days when I have only blue and green zones. This has benefited me and might help you out as well.

         

        I hope I have answered all of your questions.  Good luck at sprint Nationals!

         

        RocknRun15

        Jul 2, 2012 1:28 PM
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