First a little background I am 33 years old, 75kg and have an FTP of 300w. I’ve been cycling for a number of years (structured training for the last 2). I did my first ever Triathlon in June this year (Staffordshire 70.3) and finished in 5:43 (45:07 swim, 2:42:38 bike & 2:02:13 run). The swim was about as expected, the bike I was planning on holding a higher power but fell apart near the end and the run felt like plodding along and surviving. I couldn’t really push the pace at all.
Running and swimming are both new to me (no previous history of either). I followed the full base, build, specialty LV half ironman plan for the race. This triathlon was my A race for the year.
I would like to eventually do a full distance ironman but would like to improve both my swimming and running first. With that in mind I’ve decided to use the second half of this year to work on my running but want to also keep on top of my cycling. I’ve signed up for a half marathon at the end of September and a Duathlon at the end of November (8 mile run, 24 mile bike, 8 mile run). Both of these are B/C type races.
I’ve decided to do lots of easy paced running and to slowly increase the mileage to improve my running base. I think it was lacking during the half ironman which isn’t surprising as running is a new sport to me. I’m currently running 6 times a week (3 short runs, 2 medium length and 1 long). I’ve so far worked up those runs to 3, 6 and 9 miles respectively. The plan is to ever so slowly level up those runs.
I’ve been using this approach for the last 5 weeks whilst also doing SSB2 LV. I think it’s been going pretty well so far. I’ve even added some endurance blocks to the end of some of my rides. Has anyone else used a similar approach? and what results did you see? doing the cycling low volume plans but also running.
My plan is to keep up the same running schedule whilst moving into the General build LV. I feel like I might be pushing up against my Aerobic ceiling with my cycling so thought the general build would be a good way to push that further to help me improve my FTP but also keep some of the steady state power. Vo2max type workouts are definitely the ones I find the hardest and the ones I dread. Therefore I should probably do more of them.
The build plans are usually quite a step up from the base plans. So i’m debating if doing General build LV + running might be too much (I guess the only way to know for certain is to try) Do you think I should just do the cycling workouts from one of the triathlon builds + my running as they are more geared towards doing them with running in mind. Just looking for opinions really. I think the long term plan is to do another 1 or 2 70.3’s next year and then maybe a full distance in 2021.