Training/nutrition with less than 2 weeks to race
08-27-18, 07:10 AM
#1
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Training/nutrition with less than 2 weeks to race
Have only two weeks before 26 mile bike ride and due to teammate injury, may have to do his part of a 1 mile swim. Just found out about swim but have been working hard on bike and I always swim some for xtraining/variety.
Any tips on training and or nutrition? I know I’ve been overtraining to this point (no rest days) and I find tapering difficult. However here’s what I’m planning:
Mon - swim 0.5 mile (done)
Tues - run 2 miles; fast pace
Wed - bike 13 miles; intervals
Thu - swim .75 miles
Fri - run sprints
Sat - rest
Sun - swim 1 mile
Mon - swim 0.5, bike 25 miles
Tues - rest
Wed - bike 13 miles; intervals
Thurs - rest or 30 min spin on stat bike, low intensity?
Fri - 30 min spin on stat bike, low intensity
Race day
Nutrition- lost bunch of weight by cutting almost all carbs and sugar but sometimes I overdo it to the point of headaches from what I suspect is low blood sugar.
Bkfast - 2 eggs, 1 sausage patty, 1 waffle
Lunch - can of veg, chicken breast, rice
Dinner - similar to lunch
Is this a reasonable plan? The last minute addition of swim leg of the triathlon is a bit of a bummer but I have done some pool work this year and am a decent swimmer. Hate that I’m using that energy as I wanted to fly on the bike but it is what it is. Thanks in advance for any tips/input.
08-27-18, 09:08 AM
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Are you doing the full tri then? If you aren't doing the run portion drop all running, there will be no crossover to your fitness. More swimming
08-27-18, 02:47 PM
#3
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No but the running is a quick and easy way to get some high intensity work. I plan to do more running vs cycling/swimming after the triathlon as temps cool off.
08-27-18, 02:54 PM
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When I race on Saturdays, typically I will take Thursday off. And on Fridays I will do "openers" which are very short (no more than a 1') and very hard (full gas) intervals. 4 or 5 is plenty. The idea is to prime the system, not add any additional training stress.
For food, I would eat the same thing I would eat on any big training Saturday.
For food, I would eat the same thing I would eat on any big training Saturday.
08-28-18, 04:18 PM
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Thanks. I will back off on the running. Also will add a few calories to the diet but not change anything drastically.
09-04-18, 08:00 PM
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Fotmr intensity, do some VO2 workouts on trainTraineor Zwift. That is race specific intensity.
As for your nutrunutr, and coming from some one who under eats and is scared of food - there is no way you are eating enough.
As for your nutrunutr, and coming from some one who under eats and is scared of food - there is no way you are eating enough.
09-21-18, 05:50 PM
#8
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Completed my race and all things considered, fairly happy with the results.I did end up having to swim so here is how I trained.
Mon - swim 0.5 mile
Tues - run 1 mile, fast pace
Wed - swim 0.75 miles
Thu - bike 11 miles, intervals
Fri - swim 1 mile
Sat - bike 23 miles
Sun - swim 0.75 miles
Mon - swim 0.5, bike 13 miles intervals
Tues - rest
Wed - swim 0.25 miles
Thurs - rest
Fri - 16 min spin on stat bike, low intensity
Race day
i also upped my caloric intake without going crazy on the carbs. Also stayed hydrated, tried to stay off my feet and kept my legs elevated when possible to help my kidneys do their job. Thanks for all the feedback.
Mon - swim 0.5 mile
Tues - run 1 mile, fast pace
Wed - swim 0.75 miles
Thu - bike 11 miles, intervals
Fri - swim 1 mile
Sat - bike 23 miles
Sun - swim 0.75 miles
Mon - swim 0.5, bike 13 miles intervals
Tues - rest
Wed - swim 0.25 miles
Thurs - rest
Fri - 16 min spin on stat bike, low intensity
Race day
i also upped my caloric intake without going crazy on the carbs. Also stayed hydrated, tried to stay off my feet and kept my legs elevated when possible to help my kidneys do their job. Thanks for all the feedback.
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