Returning To Triathlon: The First Four Weeks

Returning To Triathlon: The First Four Weeks

After talking about returning to triathlon a few months ago, it is now four weeks since I actually started doing something about it. I wanted to document progress – so this is a quick update on how things are going.

The Aim of the Block

The aim of the first few months of training is to get me into a position where I can ‘start training’ without breaking down. As well as commitment to training, a little bit of patience and discipline is required.

Rationale

My body not being able to manage the training load – the run in particular – will be the limiter I think, as opposed to any cardiovascular fitness. In other words, injuries are the big risk.

So I am thinking I need to build up the training volume safely – and limit the run volume in particular. A big part of this ‘safe build’ will be to develop strength (particularly lower body & core) to give run resilience (and confidence).

The Plan

The plan of attack for this first four week block was:

• To reduce my swimming from my normal 5 sessions per week, to give me room and energy for other training.
• To get on the bike and feel my way back in, staying mainly in Zone 2 with some Zone 4 work.
• To build some strength and resilience with some work in the gym
• To start some short and easy runs
• To be consistent with training
• And as daft as it sounds, to generally move more – so longer and more frequent dog walks!

First Four Weeks

In the past 28 days, I’ve managed 34 individual sessions, training six days per week, totalling between 5-6 hours of training per week. A sensible – and consistent – start, I think.

• This includes 11 strength sessions (20-30 minutes each) all based around weight machines – leg press, calf raises, leg extensions, lat pull downs, chest press, pulley row, core machine. These are mostly 3 x 12 type sessions, but have included a few higher weight, lower rep sessions. I have also recently increased the weight on the 3 x 12 type sessions as it becomes more comfortable.

• Swimming has reduced – which has been a real mental challenge – maintaining 3 sessions per week (4 last week). Focusing on mostly threshold type efforts, with some recovery / easy endurance swims.

• I’ve been on the bike almost 3 times per week (11 times) – all indoor – and have managed to nudge up my FTP a little. Power over short distances seems to be returning a bit.

• I haven’t really run – a lack of confidence that I can without breaking down I think. I thought I would have managed a couple more runs during this period, but I don’t mind that I haven’t at this stage – less risk to the rest of the programme.

• I’ve had a complete day off each week – these haven’t been scheduled, but taken as life dictates!

• And the dogs have been walked a lot!

Next Four Weeks

The overall plan for the next four weeks is:

• Maintain three swims per week – however tempting it is to do more!
• More higher intensity work / higher power work on midweek bike sessions
• Introduce a slightly longer endurance ride (ideally outside!)
• Commit to frequent, short run sessions – at least three per week
• Continue with strength development with two gym-based strength sessions (post swimming)

Rebuilding – it’s a super exciting project! I’ll check back in another four weeks with another (hopefully positive) update.

Returning To Triathlon: The First Four Weeks

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