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tin pot




Joined: 08 Jul 2013
Posts: 2591
Location: Bromley

PostPosted: Fri Jan 05, 2018 3:27 pm    Post subject: Workouts per week Reply with quote

How many sessions per week is a question Iíve often asked in the past, as have others, for Ironman training.

Im just working on scorecards and dashboards for work, and decided to use my training stats from last year as raw data.

Bearing in mind I had a bad year, but nevertheless. From purely a workouts point of view, itís not good viewing. From the three TR training plans I did only 52% of the workouts.

Iím just trying to convince myself to take on a 9 sessions per week plan. Last year I averaged only 5.8. Sometimes 0, sometimes 11. Huge variability.

This got me thinking - I had poor results, but with an average less than six workouts per week I still finished two halfs and a full.

Could I get away with 6, consistently, instead of the miserableness of failing to start sessions every week?

Iím only doing one half this year, so...
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Iron Ď17 16h11, '16 14h30
Half Iron Ď18 DNF, '17 7h39, 6h28 '16 5h53
Olympic '16 3h18 '15 3h33, '13 3h36
Sprint '16 1h17, '14 1h40, '13 2h01
Half Mara '16 2h04, '14 2h07
10K Ď18 50:31 '16 54:01 '13 54:46
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tin pot




Joined: 08 Jul 2013
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Location: Bromley

PostPosted: Sat Jan 06, 2018 8:43 am    Post subject: Reply with quote

...to fit in with my expanded family and reduced training time, Iíll focus on what I averaged last year as a base.

Swim 1.4/wk
Ride 2.7/wk
Run 2.4/wk

Iím using TR plans, first Iíll do 2 swim, 2 bikes, 2 runs, then as swimming is my strongest, 1 (long) swim, 3 bikes, 3 runs. Thatís Olympic, then Half (minus two swims) plan.

I think I can fit this all into pre-work, commute and lunch times. I may need some luck.
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Iron Ď17 16h11, '16 14h30
Half Iron Ď18 DNF, '17 7h39, 6h28 '16 5h53
Olympic '16 3h18 '15 3h33, '13 3h36
Sprint '16 1h17, '14 1h40, '13 2h01
Half Mara '16 2h04, '14 2h07
10K Ď18 50:31 '16 54:01 '13 54:46
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Wheezy




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PostPosted: Sat Jan 06, 2018 8:56 am    Post subject: Reply with quote

How about working on a two week cycle? Do your long run, bike and swim every week, but then be more flexible with your other sessions within the two weeks, depending o family and work stuff?
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t1mmy




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PostPosted: Sat Jan 06, 2018 9:58 am    Post subject: Reply with quote

It depends what your goals are?

Last year I did 3 sessions a week - 1 swim, 1 run and 1 bike. This was done around a balance with work and family.

In that time I did a race of some kind every month including a half IM, London Marathon, a 50 mile ultra and IM Wales. Was I as fast as I could have been?... No! I had fun doing it though, was injury free all year and at no point did I come come close to not finishing a race.

Once you have a certain level of base fitness itís all mental and nutrition after that.
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tin pot




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PostPosted: Sat Jan 06, 2018 4:56 pm    Post subject: Reply with quote

Wheezy wrote:
How about working on a two week cycle? Do your long run, bike and swim every week, but then be more flexible with your other sessions within the two weeks, depending o family and work stuff?


The Half Plan doesnít have anything really long in it, all the rides are under two hours, iirc only two long runs over two hours that donít happen until April/May so I should good to go.

The idea is to become consistent above all else, and see if it reaps rewards. Iím already struggling as my car conked out yesterday growing my travel plans and swim session out of kilter...week one and Iím already in catch up mode (doh).
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Iron Ď17 16h11, '16 14h30
Half Iron Ď18 DNF, '17 7h39, 6h28 '16 5h53
Olympic '16 3h18 '15 3h33, '13 3h36
Sprint '16 1h17, '14 1h40, '13 2h01
Half Mara '16 2h04, '14 2h07
10K Ď18 50:31 '16 54:01 '13 54:46
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tin pot




Joined: 08 Jul 2013
Posts: 2591
Location: Bromley

PostPosted: Sat Jan 06, 2018 5:00 pm    Post subject: Reply with quote

t1mmy wrote:
It depends what your goals are?

Last year I did 3 sessions a week - 1 swim, 1 run and 1 bike. This was done around a balance with work and family.

In that time I did a race of some kind every month including a half IM, London Marathon, a 50 mile ultra and IM Wales. Was I as fast as I could have been?... No! I had fun doing it though, was injury free all year and at no point did I come come close to not finishing a race.

Once you have a certain level of base fitness itís all mental and nutrition after that.


That sounds amazing.

I think Hammerer is another one for the low volume approach.

I suspect I need high vol/Low intensity as it worked two years ago, but thatís not an option any more so Ďwe are where we areí etc.

Boy it was depressing looking at last yearís training. So many hopes and dreams, so much free time.
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Iron Ď17 16h11, '16 14h30
Half Iron Ď18 DNF, '17 7h39, 6h28 '16 5h53
Olympic '16 3h18 '15 3h33, '13 3h36
Sprint '16 1h17, '14 1h40, '13 2h01
Half Mara '16 2h04, '14 2h07
10K Ď18 50:31 '16 54:01 '13 54:46
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explorerJC




Joined: 20 Oct 2005
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Location: Farthingstone

PostPosted: Sat Jan 06, 2018 6:24 pm    Post subject: Reply with quote

Tin Pot wrote:
Wheezy wrote:
How about working on a two week cycle? Do your long run, bike and swim every week, but then be more flexible with your other sessions within the two weeks, depending o family and work stuff?


The Half Plan doesnít have anything really long in it, all the rides are under two hours, iirc only two long runs over two hours that donít happen until April/May so I should good to go.

The idea is to become consistent above all else, and see if it reaps rewards. Iím already struggling as my car conked out yesterday growing my travel plans and swim session out of kilter...week one and Iím already in catch up mode (doh).


all the rides are under 2 hours???
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Mungo




Joined: 29 Sep 2016
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PostPosted: Sat Jan 06, 2018 8:21 pm    Post subject: Reply with quote

The core of my training as of next week, calf willing is 2.5 hour bike straight into 1.5 hour run.

Ideally these would be bike and run times for my A race 70.3. That's probably a shade too far but I should get close.

Surely hours per week is more important than sessions....
12 half hour sessions is still only 6 hours.
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Tri'ing Swimmer




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PostPosted: Sun Jan 07, 2018 2:12 pm    Post subject: Reply with quote

Tin Pot wrote:


The idea is to become consistent above all else, and see if it reaps rewards.


Thats the bigger issue! Also stops us kiddings ourselves thinking we're doing ok when we remember the big weeks.
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tin pot




Joined: 08 Jul 2013
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Location: Bromley

PostPosted: Sun Jan 07, 2018 3:57 pm    Post subject: Reply with quote

explorerJC wrote:
Tin Pot wrote:
Wheezy wrote:
How about working on a two week cycle? Do your long run, bike and swim every week, but then be more flexible with your other sessions within the two weeks, depending o family and work stuff?


The Half Plan doesnít have anything really long in it, all the rides are under two hours, iirc only two long runs over two hours that donít happen until April/May so I should good to go.

The idea is to become consistent above all else, and see if it reaps rewards. Iím already struggling as my car conked out yesterday growing my travel plans and swim session out of kilter...week one and Iím already in catch up mode (doh).


all the rides are under 2 hours???


All except one at 2.5hrs.
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Iron Ď17 16h11, '16 14h30
Half Iron Ď18 DNF, '17 7h39, 6h28 '16 5h53
Olympic '16 3h18 '15 3h33, '13 3h36
Sprint '16 1h17, '14 1h40, '13 2h01
Half Mara '16 2h04, '14 2h07
10K Ď18 50:31 '16 54:01 '13 54:46
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tin pot




Joined: 08 Jul 2013
Posts: 2591
Location: Bromley

PostPosted: Sun Jan 07, 2018 3:59 pm    Post subject: Reply with quote

Tri'ing Swimmer wrote:
Tin Pot wrote:


The idea is to become consistent above all else, and see if it reaps rewards.


Thats the bigger issue! Also stops us kiddings ourselves thinking we're doing ok when we remember the big weeks.


I get the impression that other people are organised and consistent, something Iíve never been, but would love to become. It sounds so stress-free(!)
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Iron Ď17 16h11, '16 14h30
Half Iron Ď18 DNF, '17 7h39, 6h28 '16 5h53
Olympic '16 3h18 '15 3h33, '13 3h36
Sprint '16 1h17, '14 1h40, '13 2h01
Half Mara '16 2h04, '14 2h07
10K Ď18 50:31 '16 54:01 '13 54:46
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jibberjim




Joined: 15 Aug 2008
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Location: Kingston

PostPosted: Sun Jan 07, 2018 4:13 pm    Post subject: Reply with quote

Mungo wrote:
Surely hours per week is more important than sessions....
12 half hour sessions is still only 6 hours.


I would go miles better on 12 hour sessions than a 4 hour and a 2 hour, like absolutely miles better! Even for a HIM.

8 half hour and a 2 hour would almost certainly be even better.

The problem with few long efforts is you have too much rest in between, so there's no stimulus on many days to actually get your body to improve.
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Mungo




Joined: 29 Sep 2016
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PostPosted: Sun Jan 07, 2018 4:51 pm    Post subject: Reply with quote

Jim
I get the science....
But how can you ask your body to race for 5 hours, or hopefully 4:45 this year if you only exercise for an hour at a time?

I get the intensity is higher on the hour bikes and runs.

If I only did hour sessions between now and June I would have doubts about finishing the Deva never mind going under 5.

Unlike others I don't cover myself in layers of clothing, in arctic temperatures, riding around on a carp bike for hours at a time, trying not to fall off or get killed, at 15 mph, as .... it's horrible.

Looking at the dreaded diary the vast majority of sessions are an hour or so, but I really do believe you need longer to replicate what you ask your body to do in a race.
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jibberjim




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PostPosted: Sun Jan 07, 2018 7:14 pm    Post subject: Reply with quote

Mungo wrote:
Jim
I get the science....
But how can you ask your body to race for 5 hours, or hopefully 4:45 this year if you only exercise for an hour at a time?

I get the intensity is higher on the hour bikes and runs.

If I only did hour sessions between now and June I would have doubts about finishing the Deva never mind going under 5.


The problem of course would be in knowing and being able to control the intensity that you could sustain for those 4.5 hours - but of course that's the natural problem anyway, even if you're also riding longer.

So whilst I can say it - who has spent ages without doing anything but commute and the odd short (less than 50minute run, less than 90minute ride) and then have managed to go out and sustain 4-5 bike rides at intensities not that far from my best - my best would've been at 20 hour weeks though. And a lot of it is from having experience of those durations, and that volume.

So from a training perspective - multiple days off where there's no stimulus is going to be worse, I can understand that for many people it will massively increase the chance of mis-pacing or having an injury issue. So of course I wouldn't recommend doing it. If you only have the choice of a particular number of hours. Spreading them out through the week is going to be better - a single session can only drive so much adaptation - do what you need to do for confidence though.
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Mungo




Joined: 29 Sep 2016
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PostPosted: Sun Jan 07, 2018 7:40 pm    Post subject: Reply with quote

Jim
Bike 160 bpm strict.
Run 165 bpm
Last 5 k turn it off.
I'm part time and can train in work...
I could train 20 hours a week if I wanted.
I think 12 is optimum a few 15 hour weeks planned in March and see how I'm going after that.

I stated earlier I really felt that this session helped. 2.5-1.5.
Confidence is not an issue, you know when your ready and hour sessions only wouldn't get me there.

Going well apart from the top end stuff, held 200 watts for 4 hours last month but 250 feels like 300....!
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