Hours / Volume (In miles)
Swim: 46.10 hrs / 79.5 miles
Bike: 87.94 hrs/ 1,692 miles
Run: 45.96 hrs/ 376 miles
2010 Total: 180 hrs / 2147.5 miles
In 2010, which was my first season I focused on a heavy swim schedule. Mostly 3 smaller swims per week (2500 or less) & single swim volume reaching 5,000 meters. During the year I had minimal run speed work included in my workouts, meaning no track workouts, strictly running for time/mileage & lots of bricks (bike/run transitions). Similar with bike workouts I would get distance in with no specific exercises incorporating intervals, which made for weak performances. I took off mostly the whole winter from SBR for 4 or 5 months Oct-March & started going to the gym again. The muscles used while biking are totally different than what you would normally use while running or playing any other sport. So this 1st season I had to train my legs to be able to hold a consistent and steady cadence while slowly gaining bits of power.
My average week during peak season would be roughly 4,000-6,000 swim, Biking of 70 -90 miles, Running 10- 20 miles 8-10 hours a week.
2011: (Late season training Oct-Dec)
Swim: 48.66 hrs/ 88 miles
Bike: 133.15 hrs/ 2,657 miles
Run: 85.37 hrs/ 675 miles
2011 Total: 267.18 hrs/ 3420 miles
In 2011, I made a switch & hired a great coach mid season, Joe Mac for some knowledge of speed work both running & biking. My weekend rides were done with a purpose & instead of putting in big single workout mileage I concentrated on more frequent & more intense workouts. Instead of doing a big 3:30 bike on the weekend I would do a 2:30 bike roughly 40-50 miles and focus on key 15-20 minute race pace intervals including a warmup and a cool down. If you can separate your workout into 3 different segments it is much easier to tackle. Along with specific weekend rides I would get in a quick hour spin indoors that worked on power intervals, mostly 2- 3 min repeats on the biggest gear with a 1 minute recovery in between.
For running, I would do a weekly track workout starting in July that would work on 800's, 4x 1 mile repeats @ 5k pace (sub 6's) with a small recovery in between sets. Track workouts prove to be essential if you want better times during your race as they raise your Vo2 Max Heart rate, which results in a stronger heart & your body's ability to deliver more oxygen to those legs.
After my last triathlon in October I didn't stop training for the winter. Instead I worked heavily on my run over the winter months. I knew my race performances in 2011 were disappointing during the run , but a lot of that was a result of tired legs from the bike & trying to understand the 4th discipline of nutrition during a race.
2012: (1st time Off-Season Training)(Jan-June Data)
Swim: 35.63 hrs/ 67 miles
Bike: 104.07 hrs/ 2,049 miles
Run: 57.68 hrs/ 484 miles
2012 Total:
In 2012, I have proved that off season training has totally payed off. Right after my last race in 2011 I put together a solid plan to run around 10 miles a week through December. Late January, I linked up with Andrew Shore & a couple guys from the GCT Tri crew as they were training for the Boston Marathon & it was a huge boost. I started increasing my long runs on the weekends and during February I had a couple solid 17 mile runs in the freezing cold that covered the whole Palisades Park (Extremely Hilly), where the New York Ironman will be held. This was a great training base and even better since I would be racing on that same run path in the August Ironman. To add more fuel to the fire for motivation, Joe Mac asked me to join the Mid-Atlantic Pearl Izumi Triathlon Team. As my first official sponsor they provide me with some great apparel including race kits, jackets, shoes & all the good stuff. In march, I ran my first 13.1 race in March in a time of 1:21. I am building up for Ironman NYC right now & I put in about 140-180 miles per week biking, 20-35 miles running per week, while keeping my swimming and the backburner around 6,000 meters per week.
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