I’m quite often asked how much training someone should be doing for certain events. Answer is always “it depends” , but it’s definitely good to have a ball park figure in mind. I have a few rules of thumb when it comes to training loads.
1. Work out the total number of weekly hours based on experience in the sport.
2. Take into account “life” demands. Family needs, work, study, chill out time etc
3. Make sure we have enough hours to train correctly for the goal event. If the athlete doesn’t have enough hours, shorten the goal event.
4. Once I have my rough weekly hours number I use the 25/50/25 rule. 25% swim, 50% bike, 25% run.
5. If you are doing long course I try to match weekend numbers with weekday numbers. So if you are doing a 4 hour ride on the weekend then I try to get you doing 4 hours mid week spread out over 3 rides. Similar to run. If you are doing a 2 hour long run I’ll try to get you to match it mid-week.
6. For short course athletes I like the weekend long sessions to be all about the aerobic foundations for your mid-week intensity. Weekends can also be a chance to sneak a run off the bike in to train for the demands of competition.
7. I like Monday and Friday to be have a recovery focus. That can be passive recovery by means of a day off, or active recovery by means of easier aerobic based sessions.
8. Apply the 4 principles of training to develop the mix of the hours. This is the “art of coaching” part as it deals with the many issues life throws at us.