If you had an extra hour per week to train how would you use it?

Jeff Braaten

 I have been pondering this question for sometime now. Assuming I get adequate sleep, family support is fine, and no significant strengths or weaknesses in the three sports, what would be the best use of an extra hour or two per week of training time? If swimming is the answer, would it be best to add a 4th session per week or just add the extra time to the existing 3 sessions and make them longer? If biking or running is the choice I would ask the same, longer durations within our current plan or add another session? Just to clarify, I am doing the advanced IM plan and having extra time available is rare and when I do I take advantage of doing nothing so in a sense this is just a mental exercise but wondered what the haus would think?

Dave Tallo

Assuming you have maxxed out recovery and rest, core and flexibility.

mgraffeo

Jeff, what season are you thinking about, OS, General Prep, or Race Prep? For me, I'd say 2 x 30 min runs, easy with a few strides, probably does the most with that hour, assuming that you're already hitting it pretty hard with the workload in your plan. Running frequency is a big help.

Jeff Braaten

I am mainly talking about race prep time.

Al Truscott

If you're not lifting weights, add that. Otherwise, assuming you are serious about the best possible finishing time, add 7 minutes to the end of each swim session, doing 10-12 x 25 as hard as you can, full rest between. Then, with the remaining 40 minutes, add some plyo/drills for running (as a second brick). You'll be building a buffer of strength and confidence in all three disciplines, without risking too much in the way of fatigue.

matthewbward

Although I've never done it and can't say it works, I always *say* if I had more time I'd work on flexibility.

Jump4Joy19

Core, core, core. Did I say Core?

My .02 is this: go to the end of any IM race and watch all the athletes coming in whose core has completely collapsed. They're bent over and shuffling - the legs are still going but the main part of their body has folded in on itself, unable to hold up its end of the bargain.

Also, a good core workout in the long run will prevent muscle imbalance, injuries, poor running form, flexibility issues, etc. Better core muscles and flexibility allow you to have a more aggressive bike position and better fit, and allow for far better swimming form.

And by core workout, I personally mean a program that uses complex compound lifting motions, not just stuff like lifting weights on a machine or doing crunches. So stuff like Kettlebell Getups, kettlebell swings, plyo moves, deep squats, medicine ball work, and bodyweight stuff like pullups, pushups, planks, etc. Most triathletes have incredibly weak core muscles, as well as weak hams and glutes, and tight hip flexors, and this kind of program will address all of that.

 

[Deleted User]

+1 to Robin's suggestions! Actually, I don't think of core as "extra" work anymore, it's more of a mandatory thing that's stapled to my training plan . Last fall I was pretty skimpy on core work, and I could really feel how weak my core was 3/4 through a half-marathon. And that was just a ~1.5 hour race. Imagine how I would have been at the end of a full IM!

I agree with Mike that throwing an extra short/easy run for frequency is a good use of any 'extra' training time. I would argue that stuff like core/strength/flexibility is too important to tack on as 'extra credit' work. Once you get into a good habit of doing it, a core routine can be pretty short and efficient. Takes me about 10-15 minutes each time.

Swanie

For sure, I would put that time in you core workout. I do my core workouts after every swim because I am already at the gym. All my other WO's are outside or on the trainer at home. An extra strides run WO, would also be a good idea.