Bike training for Tri in 7wks?

Sounds like you probably have a good cardio base. Check out
trinewbies.comtrinewbies.comOpen ↗ It has training programs (10 week
training for a sprint).

"Carlton Whitmore" <[email hidden]>
wrote in message
"]news:[email hidden]...

Quoted message said:

I've been swimming regularly for the past 6 months and
running for the

past

Quoted message said:

4 years, but I just started cycling a few weeks ago. What
kind of training can I do to get ready for a sprint
distance tri in 7 weeks? Carlton.

"Carlton Whitmore" <[email hidden]> wrote in message "]news:[email hidden]...

Quoted message said:

I've been swimming regularly for the past 6 months and
running for the past 4 years, but I just started cycling a
few weeks ago. What kind of training can I do to get ready
for a sprint distance tri in 7 weeks? Carlton.

First let's put down some assumptions:

1. With only 7 weeks to train you are trying to
"finish" not win.
2. Your 4 years of running allows you to run at least 15
miles a week with a long run of at least 5 miles.
3. The bike portion of sprint is between 12 and 15 miles.
4. You have time to continue your current training Plus
another 2-3 hours a week

My first recommendation is to get to the point where 17-20
miles is doable. It will probably take you 1:15 - 1:30
minutes if you find cycling difficult and closer and maybe
even less than hour if you find it easy.

Week 1: Ride 20-30 min 3x Week 2: Ride 20-30 min 2x, ride 40
min 2x Week 3: Ride 45 min 3x Week 4: Ride 30-40 min 2x,
ride 1 hour 1x Week 5: Ride 75-90 min 2x, ride 30 min
followed by run 2 mile 1x Week 6: Ride 45-60 min 3x Week 7:
Ride 45 min 1x early in week, race at end of week

What to think about while you ride: Spin. You don't want to
be sprinting, but you want to be pedaling consistently fast.
Don't "mash" low gears. You should be able to get close to 1
1/2 revolutions every second - you're shooting for a cadence
of about 85-95 RPMs. It's called a "sprint" but don't
"sprint". If you build up lactic acid in your legs you'll be
blown for the run.

Last note: If you the above workout is too easy go faster.
In a sprint triathlon it's not about distance - it's about
speed. If you enjoy the riding and can do it, put in one
long ride of 90 minutes each week. For the rest of week
concentrate more on speed at high cadence (95+ RPMs).

-CF

"ChronoFish" <[email hidden]> wrote in
news:tqWec.2165$S42.261@lakeread03:

Quoted message said:

"Carlton Whitmore" <[email hidden]>
wrote in message
"]news:[email hidden]...

Quoted message said:

I've been swimming regularly for the past 6 months and
running for the past 4 years, but I just started cycling
a few weeks ago. What kind of training can I do to get
ready for a sprint distance tri in 7 weeks? Carlton.

First let's put down some assumptions:

1. With only 7 weeks to train you are trying to "finish"
not win.
2. Your 4 years of running allows you to run at least 15
miles a week with a long run of at least 5 miles. 3.
The bike portion of sprint is between 12 and 15 miles.
4. You have time to continue your current training Plus
another 2-3 hours a week

My first recommendation is to get to the point where 17-20
miles is doable. It will probably take you 1:15 - 1:30
minutes if you find cycling difficult and closer and maybe
even less than hour if you find it easy.

Week 1: Ride 20-30 min 3x Week 2: Ride 20-30 min 2x, ride
40 min 2x Week 3: Ride 45 min 3x Week 4: Ride 30-40 min
2x, ride 1 hour 1x Week 5: Ride 75-90 min 2x, ride 30 min
followed by run 2 mile 1x Week 6: Ride 45-60 min 3x Week
7: Ride 45 min 1x early in week, race at end of week

What to think about while you ride: Spin. You don't want
to be sprinting, but you want to be pedaling consistently
fast. Don't "mash" low gears. You should be able to get
close to 1 1/2 revolutions every second - you're shooting
for a cadence of about 85-95 RPMs. It's called a "sprint"
but don't "sprint". If you build up lactic acid in your
legs you'll be blown for the run.

Last note: If you the above workout is too easy go faster.
In a sprint triathlon it's not about distance - it's about
speed. If you enjoy the riding and can do it, put in one
long ride of 90 minutes each week. For the rest of week
concentrate more on speed at high cadence (95+ RPMs).

-CF

This is great stuff, IMHO. Excellent post

Thanks for the info. How about weight training? Is it too
late to start that?

"ChronoFish" <[email hidden]> wrote in message
news:tqWec.2165$S42.261@lakeread03...

Quoted message said:

"Carlton Whitmore" <[email hidden]>
wrote in message

"]news:[email hidden]...

Quoted message said:

Quoted message said:

I've been swimming regularly for the past 6 months and
running for the

past

Quoted message said:

Quoted message said:

4 years, but I just started cycling a few weeks ago.
What kind of

training

Quoted message said:

Quoted message said:

can I do to get ready for a sprint distance tri in 7
weeks? Carlton.

First let's put down some assumptions:

1. With only 7 weeks to train you are trying to "finish"
not win.
2. Your 4 years of running allows you to run at least 15
miles a week with

a long run of at least 5 miles.

Quoted message said:

3. The bike portion of sprint is between 12 and 15 miles.
4. You have time to continue your current training Plus
another 2-3 hours

a week

Quoted message said:

My first recommendation is to get to the point where 17-20
miles is

doable. It will probably take you 1:15 - 1:30 minutes if you

Quoted message said:

find cycling difficult and closer and maybe even less than
hour if you

find it easy.

Quoted message said:

Week 1: Ride 20-30 min 3x Week 2: Ride 20-30 min 2x, ride
40 min 2x Week 3: Ride 45 min 3x Week 4: Ride 30-40 min
2x, ride 1 hour 1x Week 5: Ride 75-90 min 2x, ride 30 min
followed by run 2 mile 1x Week 6: Ride 45-60 min 3x Week
7: Ride 45 min 1x early in week, race at end of week

What to think about while you ride: Spin. You don't want
to be sprinting, but you want to be pedaling

consistently fast. Don't "mash" low gears. You should be
able

Quoted message said:

to get close to 1 1/2 revolutions every second - you're
shooting for a

cadence of about 85-95 RPMs. It's called a "sprint" but

Quoted message said:

don't "sprint". If you build up lactic acid in your legs
you'll be blown

for the run.

Quoted message said:

Last note: If you the above workout is too easy go faster.
In a sprint

triathlon it's not about distance - it's about speed. If

Quoted message said:

you enjoy the riding and can do it, put in one long ride
of 90 minutes

each week. For the rest of week concentrate more on speed at

Quoted message said:

high cadence (95+ RPMs).

-CF

Don't do the weight training. spend your time on the bike.
Tell us your current level, i.e., how long does it take you
now to ride 12 miles? I is impossible to provide advice
without knowing your level. cronofish did a good job on
getting you started from a near zero bike base.

Ken

"Carlton Whitmore" <[email hidden]>
wrote in message
"]news:[email hidden]...

Quoted message said:

Thanks for the info. How about weight training? Is it too
late to start that?

"ChronoFish" <[email hidden]> wrote in message
news:tqWec.2165$S42.261@lakeread03...

Quoted message said:

"Carlton Whitmore" <[email hidden]>
wrote in message

"]news:[email hidden]...

Quoted message said:

Quoted message said:

I've been swimming regularly for the past 6 months and
running for the

past

Quoted message said:

Quoted message said:

4 years, but I just started cycling a few weeks ago.
What kind of

training

Quoted message said:

Quoted message said:

can I do to get ready for a sprint distance tri in 7
weeks? Carlton.

First let's put down some assumptions:

1. With only 7 weeks to train you are trying to "finish"
not win.
2. Your 4 years of running allows you to run at least 15
miles a week

with

Quoted message said:

a long run of at least 5 miles.

Quoted message said:

3. The bike portion of sprint is between 12 and 15
miles.
4. You have time to continue your current training Plus
another 2-3

hours

Quoted message said:

a week

Quoted message said:

My first recommendation is to get to the point where 17-
20 miles is

doable. It will probably take you 1:15 - 1:30
minutes if you

Quoted message said:

find cycling difficult and closer and maybe even less
than hour if you

find it easy.

Quoted message said:

Week 1: Ride 20-30 min 3x Week 2: Ride 20-30 min 2x,
ride 40 min 2x Week 3: Ride 45 min 3x Week 4: Ride 30-
40 min 2x, ride 1 hour 1x Week 5: Ride 75-90 min 2x,
ride 30 min followed by run 2 mile 1x Week 6: Ride 45-
60 min 3x Week 7: Ride 45 min 1x early in week, race at
end of week

What to think about while you ride: Spin. You don't want
to be sprinting, but you want to be pedaling

consistently fast. Don't "mash" low gears. You
should be able

Quoted message said:

to get close to 1 1/2 revolutions every second - you're
shooting for a

cadence of about 85-95 RPMs. It's called a "sprint" but

Quoted message said:

don't "sprint". If you build up lactic acid in your legs
you'll be

blown

Quoted message said:

for the run.

Quoted message said:

Last note: If you the above workout is too easy go
faster. In a sprint

triathlon it's not about distance - it's about speed. If

Quoted message said:

you enjoy the riding and can do it, put in one long ride
of 90 minutes

each week. For the rest of week concentrate more on
speed at

Quoted message said:

high cadence (95+ RPMs).

-CF

I haven't really done a time trial, but I did a 90 ride last
weekend at a 17mph pace. I used the last 15 minutes as a
warm down period. Last week I did two 60 minute rides and
one 90 minute ride. All were between
16.5 and 17mph. (lots of traffic stops during the week)

"IMKen" <[email hidden]> wrote in message
"]news:[email hidden]...

Quoted message said:

Don't do the weight training. spend your time on the bike.
Tell us your current level, i.e., how long does it take
you now to ride 12 miles? I is impossible to provide
advice without knowing your level. cronofish did a good
job on getting you started from a near zero bike base.

Ken

"Carlton Whitmore" <[email hidden]>
wrote in message
"]news:[email hidden]...

Quoted message said:

Thanks for the info. How about weight training? Is it
too late to start that?

"ChronoFish" <[email hidden]> wrote in message
news:tqWec.2165$S42.261@lakeread03...

Quoted message said:

"Carlton Whitmore"
<[email hidden]> wrote in

message

Quoted message said:

Quoted message said:

"]news:[email hidden]...

Quoted message said:

> I've been swimming regularly for the past 6 months
> and running for

the

Quoted message said:

Quoted message said:

past

Quoted message said:

> 4 years, but I just started cycling a few weeks ago.
> What kind of

training

Quoted message said:

> can I do to get ready for a sprint distance tri in 7
> weeks? Carlton.
>

First let's put down some assumptions:

1. With only 7 weeks to train you are trying to
"finish" not win.
2. Your 4 years of running allows you to run at least
15 miles a week

with

Quoted message said:

a long run of at least 5 miles.

Quoted message said:

3. The bike portion of sprint is between 12 and 15
miles.
4. You have time to continue your current training
Plus another 2-3

hours

Quoted message said:

a week

Quoted message said:

My first recommendation is to get to the point where
17-20 miles is

doable. It will probably take you 1:15 - 1:30 minutes
if you

Quoted message said:

find cycling difficult and closer and maybe even less
than hour if you

find it easy.

Quoted message said:

Week 1: Ride 20-30 min 3x Week 2: Ride 20-30 min 2x,
ride 40 min 2x Week 3: Ride 45 min 3x Week 4: Ride 30-
40 min 2x, ride 1 hour 1x Week 5: Ride 75-90 min 2x,
ride 30 min followed by run 2 mile 1x Week 6: Ride 45-
60 min 3x Week 7: Ride 45 min 1x early in week, race
at end of week

What to think about while you ride: Spin. You don't
want to be sprinting, but you want to be pedaling

consistently fast. Don't "mash" low gears. You should
be able

Quoted message said:

to get close to 1 1/2 revolutions every second -
you're shooting for a

cadence of about 85-95 RPMs. It's called a "sprint" but

Quoted message said:

don't "sprint". If you build up lactic acid in your
legs you'll be

blown

Quoted message said:

for the run.

Quoted message said:

Last note: If you the above workout is too easy go
faster. In a

sprint

Quoted message said:

Quoted message said:

triathlon it's not about distance - it's about speed. If

Quoted message said:

you enjoy the riding and can do it, put in one long
ride of 90 minutes

each week. For the rest of week concentrate more on
speed at

Quoted message said:

high cadence (95+ RPMs).

-CF

"Carlton Whitmore" <[email hidden]> wrote in message
"]news:[email hidden]...

Quoted message said:

I haven't really done a time trial, but I did a 90 ride
last weekend at a 17mph pace. I used the last 15 minutes
as a warm down period. Last week I did two 60 minute rides
and one 90 minute ride. All were

between

Quoted message said:

16.5 and 17mph. (lots of traffic stops during the week)

Carlton,

Sounds like you could easily adapt the training outline by
Chronofish. You might want to add a brick into it by doing a
run immediately after you get off the bike. Don't worry
about speed but to get the feel for running when your legs
are a bit spent. Do a 20 minute easy paced run after a 45
minute bike. Put a good effort into your shorter rides.

Be consistent with your training four to 6 days a week and
you will have no problem with a Sprint Tri. Go to learn
racing fundamentals, to gather information on your level and
to become intimately familiar with triathlon rules /
etiquette. Have fun,

Ken @ Kauai

Thanks to Ken and Cronofish for all your help!

"IMKen" <[email hidden]> wrote in message
"]news:[email hidden]...

Quoted message said:

"Carlton Whitmore" <[email hidden]>
wrote in message
"]news:[email hidden]...

Quoted message said:

I haven't really done a time trial, but I did a 90 ride
last weekend at

a

Quoted message said:

Quoted message said:

17mph pace. I used the last 15 minutes as a warm down
period. Last week I did two 60 minute rides and one 90
minute ride. All were

between

Quoted message said:

16.5 and 17mph. (lots of traffic stops during the week)

Carlton,

Sounds like you could easily adapt the training outline by
Chronofish. You might want to add a brick into it by doing
a run immediately after you get off the bike. Don't worry
about speed but to get the feel for

running

Quoted message said:

when your legs are a bit spent. Do a 20 minute easy paced
run after a 45 minute bike. Put a good effort into your
shorter rides.

Be consistent with your training four to 6 days a week and
you will have

no

Quoted message said:

problem with a Sprint Tri. Go to learn racing
fundamentals, to gather information on your level and to
become intimately familiar with triathlon rules /
etiquette. Have fun,

Ken @ Kauai

If you are wanting to become a better cyclist in 7 weeks,
spend it on the bike and not in the gym. There is no
evidence that strength training benefits cycling.

"Carlton Whitmore" <[email hidden]>
wrote in message
"]news:[email hidden]...

Quoted message said:

Thanks for the info. How about weight training? Is it too
late to start that?

"ChronoFish" <[email hidden]> wrote in message
news:tqWec.2165$S42.261@lakeread03...

Quoted message said:

"Carlton Whitmore" <[email hidden]>
wrote in message

"]news:[email hidden]...

Quoted message said:

Quoted message said:

I've been swimming regularly for the past 6 months and
running for the

past

Quoted message said:

Quoted message said:

4 years, but I just started cycling a few weeks ago.
What kind of

training

Quoted message said:

Quoted message said:

can I do to get ready for a sprint distance tri in 7
weeks? Carlton.

First let's put down some assumptions:

1. With only 7 weeks to train you are trying to "finish"
not win.
2. Your 4 years of running allows you to run at least 15
miles a week

with

Quoted message said:

a long run of at least 5 miles.

Quoted message said:

3. The bike portion of sprint is between 12 and 15
miles.
4. You have time to continue your current training Plus
another 2-3

hours

Quoted message said:

a week

Quoted message said:

My first recommendation is to get to the point where 17-
20 miles is

doable. It will probably take you 1:15 - 1:30
minutes if you

Quoted message said:

find cycling difficult and closer and maybe even less
than hour if you

find it easy.

Quoted message said:

Week 1: Ride 20-30 min 3x Week 2: Ride 20-30 min 2x,
ride 40 min 2x Week 3: Ride 45 min 3x Week 4: Ride 30-
40 min 2x, ride 1 hour 1x Week 5: Ride 75-90 min 2x,
ride 30 min followed by run 2 mile 1x Week 6: Ride 45-
60 min 3x Week 7: Ride 45 min 1x early in week, race at
end of week

What to think about while you ride: Spin. You don't want
to be sprinting, but you want to be pedaling

consistently fast. Don't "mash" low gears. You
should be able

Quoted message said:

to get close to 1 1/2 revolutions every second - you're
shooting for a

cadence of about 85-95 RPMs. It's called a "sprint" but

Quoted message said:

don't "sprint". If you build up lactic acid in your legs
you'll be

blown

Quoted message said:

for the run.

Quoted message said:

Last note: If you the above workout is too easy go
faster. In a sprint

triathlon it's not about distance - it's about speed. If

Quoted message said:

you enjoy the riding and can do it, put in one long ride
of 90 minutes

each week. For the rest of week concentrate more on
speed at

Quoted message said:

high cadence (95+ RPMs).

-CF