Simon Lessing answers your training questions
Oct. 19, 2007 -- This is the second installment of a new series on Triathletemag.com, in
which readers will have a chance to send their triathlon training
questions to former World Champ Simon Lessing. Twice each month, Simon
will select a few questions, personally answer them and the response
will be posted here.
Simon is the perfect athlete to tackle your
training inquiries, as he has had success at every distance in the
sport. This season, Simon has decided to focus on the growing Ironman
70.3 series and he is considered by many to be the favorite heading
into November's World Championship in Clewarwater, Florida.
This
week, Simon shares his knowledge on how "training up", tapering and trail running.
If you'd like to see your questions answered by Simon in the future, please send them to Brad Culp, at brad@triathletemag.com
Simon,I am relatively new to triathlons and just started doing sprint distance races last year. I have two small children and there is limited time available for training. To date, I have completed seven sprint events and I’m looking forward to adding an OD (Olympic distance) race or two next season. This past spring I had the idea to use an OD training plan to help me get faster and more competitive for the sprint distance races. What do you think of the idea to “train up”? Geoffrey Geoffrey,
As you are relatively new to triathlon I do feel that an OD training plan may be beneficial in developing your general strength, fitness and aerobic capacity. However, I would not recommend training for a 70.3 to improve your OD result or in the future, training for an IM to improve your 70.3 result!
I am sure that for someone in your position, consistency in training is the key ingredient to a better performance.
For example, 3 runs of 30 min a week would be better than two runs of 40 min a week. I would try and implement the same philosophy in the swim and the bike.
Work out a weekly plan that you can realistically commit to and adjust your intensity to fit in with a training structure that compliments all three disciplines.
Simon,I’d like to have some suggestion about tapering before Olympic distance and Half Ironman. Specifically, do you taper longer or shorter for each distance, and what does the week immediately before an “A” race look like, training wise?ThanksFilippoFilippo,
In my opinion all races should be an “A” race. As I have mentioned before, if you going to get on the start line make it count!
In triathlon we have a tendency to misuse the word “taper”. In the true sense of the word, we as triathletes do not do enough volume in each of the three disciplines to really benefit from a true taper. (As per single sport events.)
What we really do before any race is defined as an “active rest.” What you do 7 days out from an event is not going to improve your fitness. The idea is to maintain your form, rest, recover and refresh without loosing muscle memory.
This would be my typical pre race week before both an OD and 70.3 event.
Monday
Run 30 – 40 min easy (6:30 pace)
Swim 2000 – 3000 meters
Bike 1h30 easy
Tuesday
Run Light intervals (10 x 300 meters with 60” sec rest)
Swim 2000 – 3000 meters with about 1000m of change of pace.
Bike - Off
Wednesday
Run - Off
Swim 2000 – 3000 meters easy with some sprints
Bike 2h00 with some intervals (5 x 5 min at or just under threshold)
Thursday
Run 30 min easy
Swim – Off
Bike – Off
Friday
Run – Off
Swim 1500 meters easy
Bike 1hour easy
Saturday
Run 20 min easy with some strides.
Swim 20 min with some short sprints
Bike 30 – 45 min easy
Sunday
RACE!
Simon,After your win at Ironman Lake Placid a few years back, I remember you commenting on your marathon splits. You ran the first half extremely fast, but then seemed to fad a bit during the second 13 miles (you still won by a ton). I recall you saying that you thought it could have been due to your lack of running on the road, since you preferred trails. Do you still run primarily on trails? How much running do you think should be done on roads/trails and does it depend on what distance you’re training for?Thanks,BradBrad,
When I was racing short distance I ran primarily on trails and dirt roads. Conditioning the legs to the road was not a huge issue, as I only had to run 6.2 miles. In fact, I was never injury prone and I think this was mainly due to the fact that I did 90% of my training on a softer surface.
Using this format became an issue when I moved up in distance. As you correctly mentioned above I did struggle on the second half of the run in Lake Placid. I felt great but my quads hurt like hell from the pounding!
Since then I have now adopted a routine of (40/60) 40% of my running is on the road and 60% is on the dirt. When you live in a setting like Boulder, you really do have to drag yourself out onto the road. We are surrounded by great trail and dirt road running so that you can conceivably do 7 different trail runs 7 days a week.