Tri Talk HomepageTri Talk EventsTri Talk ForumsBlogsTri Talk TrainingTri TradeTriPlayerWikiTeam Tri Talk
GYM training programes for ironman/triathlon. please help
Goto page 1, 2  Next
 
Post new topic   Reply to topic    TriTalk.co.uk Forum Index -> Training
View previous topic :: View next topic  
Author Message
B00641103




Joined: 16 Oct 2017
Posts: 2

PostPosted: Mon Oct 16, 2017 2:33 pm    Post subject: GYM training programes for ironman/triathlon. please help Reply with quote

Just a bit of an introduction, I boxed for years as a teenager/early 20's, then went on to compete in weightlifting where I subsequently suffered bad inuries to my shoulders.

Ive spent the last year or so working on mobility and getting fit and healthy. I am quite fit and now have acess to a gym with a watt bike, treadmill and rowing machine.

When I competed in weightlifting, proframmes were specific, planned well in advance with great focus on intensity, recovery and progression. Now I have the knowledge to put together a truely anaerobic weightlifting programme for myself but when it comes to ironman style training I would like to follow a programme which is tried and tested.

Only issue is I dont have access to a swimming pool as of yet.

Can anyone reccomend a programme for treadmill and watt bike work?

thanks
Back to top
View user's profile Send private message
Mungo




Joined: 29 Sep 2016
Posts: 209
Location: Preston

PostPosted: Mon Oct 16, 2017 6:13 pm    Post subject: Reply with quote

Welcome
Do you mean you want to prepare for an Ironman distance event just using gym equipment ?

Or the assistance exercises required to enable you to swim bike and run as efficiently as you can?

I have seen some very fit guys not prepare for the swim properly.... in all distances and come out in a right mess... we're as you haven't got to be Phelps to do well in Tri you do need to be able to swim to some degree.

My background is similar to yours, I still probably do to much inside but managed a good 70.3 this year.

It's a great sport inside or out!

Mungo.
_________________
Keep Triing
Back to top
View user's profile Send private message
Tin Pot




Joined: 08 Jul 2013
Posts: 2266
Location: Bromley

PostPosted: Mon Oct 16, 2017 9:19 pm    Post subject: Reply with quote

TrainerRoad.com

For the interval runs, you'll need to venture outside though.

What's the furthest you've swum, continuously?
_________________
Iron '16 14h30
Half Iron '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
10 Mile TT '16 00:26:30
Trail 10K '16 54:01 '13 54:46
Back to top
View user's profile Send private message
explorerJC




Joined: 20 Oct 2005
Posts: 14809
Location: Farthingstone

PostPosted: Tue Oct 17, 2017 9:45 am    Post subject: Reply with quote

the process remains pretty much the same for training on an indoor bike and treadmill with several caveats...not least of which is maintaining running form on a treadmill and having a similar bike set up to that which you will race on...

There are also several upper and lower limb resistance exercises that can assist in the preparation of swimming (usually used for rehab)

Proceed with caution, however, you will need to complete a lot of indoor biking and running and, having done an indoor IM, the training takes a lot of concentration and effort.

I would also urge you get swimming at the earliest opportunity...
_________________
www.appliedtri.co.uk Tri and Du coaching

www.naturalrunningform.co.uk Natural Running Form Coach

2018 Training Camps http://www.appliedtri.co.uk/training-camps/
Back to top
View user's profile Send private message Visit poster's website
explorerJC




Joined: 20 Oct 2005
Posts: 14809
Location: Farthingstone

PostPosted: Tue Oct 17, 2017 9:46 am    Post subject: Reply with quote

Tin Pot wrote:
TrainerRoad.com

For the interval runs, you'll need to venture outside though.

What's the furthest you've swum, continuously?


Why?
_________________
www.appliedtri.co.uk Tri and Du coaching

www.naturalrunningform.co.uk Natural Running Form Coach

2018 Training Camps http://www.appliedtri.co.uk/training-camps/
Back to top
View user's profile Send private message Visit poster's website
Buzz_




Joined: 19 May 2007
Posts: 248

PostPosted: Tue Oct 17, 2017 9:55 am    Post subject: Reply with quote

explorerJC wrote:
Tin Pot wrote:
TrainerRoad.com

For the interval runs, you'll need to venture outside though.

What's the furthest you've swum, continuously?


Why?

Because if you never go outside you will only finish 2nd at Kona? Wink
Back to top
View user's profile Send private message
TriSam




Joined: 26 Aug 2011
Posts: 1166
Location: Tunbridge Wells

PostPosted: Tue Oct 17, 2017 9:58 am    Post subject: Reply with quote

Give the man some credit.. he does his roller sessions in the garden sometimes!
Back to top
View user's profile Send private message
SGreg




Joined: 30 Jun 2010
Posts: 863
Location: High Peak

PostPosted: Tue Oct 17, 2017 10:25 am    Post subject: Reply with quote

I'd be concerned about bike skill as well, while some races are very flat and simple there are still some technical elements, dealing with traffic (bike and motor) etc

You don't need to be a PRO cyclist to do an IM but some level of bike skill is essential.

I do most of my bike training indoors, as I have grown tired of dodging death on the roads, but I make sure I get out and sharpen the skills (I also do my long rides outdoors for sanity)

If your plan is just winter Prep ready for hitting the roads in spring then fair enough.

As suggested before, I can't recommend Trainerroad.com enough

I'm afraid running has to be outdoors for me though, I can't bear treadmills.

And Agree with EJC Getting swimming ASAP is imperative.
Back to top
View user's profile Send private message
explorerJC




Joined: 20 Oct 2005
Posts: 14809
Location: Farthingstone

PostPosted: Tue Oct 17, 2017 11:00 am    Post subject: Reply with quote

Buzz_ wrote:
explorerJC wrote:
Tin Pot wrote:
TrainerRoad.com

For the interval runs, you'll need to venture outside though.

What's the furthest you've swum, continuously?


Why?

Because if you never go outside you will only finish 2nd at Kona? Wink


Very Happy
_________________
www.appliedtri.co.uk Tri and Du coaching

www.naturalrunningform.co.uk Natural Running Form Coach

2018 Training Camps http://www.appliedtri.co.uk/training-camps/
Back to top
View user's profile Send private message Visit poster's website
explorerJC




Joined: 20 Oct 2005
Posts: 14809
Location: Farthingstone

PostPosted: Tue Oct 17, 2017 11:02 am    Post subject: Reply with quote

SGreg wrote:
I'd be concerned about bike skill as well, while some races are very flat and simple there are still some technical elements, dealing with traffic (bike and motor) etc

.


absolutely
_________________
www.appliedtri.co.uk Tri and Du coaching

www.naturalrunningform.co.uk Natural Running Form Coach

2018 Training Camps http://www.appliedtri.co.uk/training-camps/
Back to top
View user's profile Send private message Visit poster's website
iwaters




Joined: 06 Sep 2016
Posts: 278

PostPosted: Tue Oct 17, 2017 3:31 pm    Post subject: Reply with quote

Each to their own of course but I would go stir crazy tying to train for IM indoors. I can't abide the dreadmill at all and can only tolerate the turbo for about an hour.

I would rather bike/run in biblical flooding.

Anyway as others have said you will need to get out at some point to get used to the bike and learn some handling skills. 6+ hours is a long time to spend on a bike you have hardly ridden. And get swimming too.

As for an actual plan most that are free are pretty crap, but they are around. A lot are based on time so you can adapt to indoor training quite easily.
Back to top
View user's profile Send private message
B00641103




Joined: 16 Oct 2017
Posts: 2

PostPosted: Tue Oct 17, 2017 5:23 pm    Post subject: Reply with quote

iwaters wrote:
Each to their own of course but I would go stir crazy tying to train for IM indoors. I can't abide the dreadmill at all and can only tolerate the turbo for about an hour.

I would rather bike/run in biblical flooding.

Anyway as others have said you will need to get out at some point to get used to the bike and learn some handling skills. 6+ hours is a long time to spend on a bike you have hardly ridden. And get swimming too.

As for an actual plan most that are free are pretty crap, but they are around. A lot are based on time so you can adapt to indoor training quite easily.


I am from rural ireland, it rains virtually ever day, with every other day being biblical flooding.

I work 6 days a week, so from now straight through to febuary, I leave for work in the dark and drive home in the dark.

Sadly indoor training it is for the next few months and yep, the treadmill work in particular is boring.

I interested in how the running and cycling work is programmed and how often you should back of a reduce mileage/intensity?

I understand how I would work with with barbell work, but for aerobic work and even the anerobic aspect of the cycling. I am not sure how I would programme both these aspects into a week training

thanks

As far as the swimming goes, the most ive ever swam continious is just over a mile and it was some time a go.

Surely someone on here must have an example of a tried and trusted plan?
Back to top
View user's profile Send private message
Buzz_




Joined: 19 May 2007
Posts: 248

PostPosted: Tue Oct 17, 2017 5:35 pm    Post subject: Reply with quote

What's the one everyone keeps asking for an excel copy of? Fink?

http://www.tritalk.co.uk/forums/viewtopic.php?t=74630

--
Back to top
View user's profile Send private message
Tin Pot




Joined: 08 Jul 2013
Posts: 2266
Location: Bromley

PostPosted: Tue Oct 17, 2017 7:51 pm    Post subject: Reply with quote

I don't think I'm an old hand or anything, but I must've seen half a dozen or a dozen people coming from the world of weightlifting posting a thread about how to get into Ironman training.

Every single one of them is like the OP. Always unable to train outside, always thinking training will be similar to weightlifting. I don't think any of them have ever come back and posted about their progress or races.

Consequently, I think you need to forget everything you know and start with a blank slate, a new adventure.
_________________
Iron '16 14h30
Half Iron '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
10 Mile TT '16 00:26:30
Trail 10K '16 54:01 '13 54:46
Back to top
View user's profile Send private message
SGreg




Joined: 30 Jun 2010
Posts: 863
Location: High Peak

PostPosted: Wed Oct 18, 2017 8:22 am    Post subject: Reply with quote

Have a look at trainerroad.com.

It's not free but the plans for Ironman include running and swimming as well as indoor bike workouts.

runs are times based so runs could be done on the treadmill.

They are block based so will have ramps to big weeks then a rest week, it's all really very good. I use these plans but running out doors and my long bikes are outdoors once the weather improves, but they don't have to be.

did IM Wales in 12:42 this year in the most horrendous conditions so they can't be too awful!

As long as you are planning some outdoor training in the spring you shouldn't have a big issue.

assuming you get to a pool sometime soon.
Back to top
View user's profile Send private message
Display posts from previous:   
Post new topic   Reply to topic    TriTalk.co.uk Forum Index -> Training All times are GMT
Goto page 1, 2  Next
Page 1 of 2
  Share
 
Jump to:  
You cannot post new topics in this forum
You cannot reply to topics in this forum
You cannot edit your posts in this forum
You cannot delete your posts in this forum
You cannot vote in polls in this forum





Home | About TT | Privacy Policy | Terms and Conditions | Advertising | Contact TT
Copyright ©2003-2015 TriTalk®.co.uk. All rights reserved.