For a triathlete who wants to follow the lydiard system for the running part, would the best way to approach the base phase be to just get in "high" steady mileage on the days they run? If they run 4-5 days/week, would it be good to aim for like 70/week? Assuming they would run 100 or upwards if they were running 7 days a week. I throw these numbers out there because 100 seems to be a pretty common number that is associated with the lydiard system.
Any help would be appreciated.
Thanks
run 7 days a week. period.
I run 9 hours a week, bike 18 hours a week and swim 56,000meters a week during my highest weeks. This sounds high, but it is very doable and effective. I race elite and am preparing for a Spring World Cup season and will be doing local and ITU races this fall along with a half ironman. I'm not up for coaching, but if you want my training plan edited by Lydiard himself, let me know. I have it printed out and would have to dig up a digital copy of it, which may take a while. I had an athlete with a running background who had never swam or biked complete this volume last summer with me at altitude. She only got up to 35,000meters for swimming due to a ton of drill work.
yes i would def. like to see your training.
kirsner72,
thanks for the site
e-mail me directly
miles,how do you do the heavy sessions what stuff do you do for running lactic work vo2 work sprints and how in swimming running?
Since the original question was about build up work, here's weeks 5-10 when I'm at the highest volume (I'm doing this for a 3rd time right now) of build up work. To the question about Vo2 and lactic work, I follow the Lydiard running phases and the David Wright swim program, which is Lydiard bases:
Monday:
swim 8k mr (mr: all at once or broken in half with focus on drill, steady pace and recovery. 1000 fist glove warm up)
4 hour break
bike 4 hour recovery
run 60 + 10 100m strides(directly after bike with 20min of Pose drills in between. recovery building into a medium pace)
Tuesday:
swim 10k l (l: strong aerobic pace with AeT, AT sets. 800's, 1000's, 1500's, 2k's, 3k's, 4k's)
8 hour break
run 90 (50-60 AT)20min Pose drills/core exercises before and 20min after run
Wednesday:
swim 8k mr 1000 fist glove warm up
4 hour break
bike 4-5 hour AeT
run 60 + 10 100m HILL strides(directly after bike with 20min of Pose drills in between. recovery building into a medium pace)
Thursday:
swim 10k l
8 hour break
run 90 (5-6 x 8min AT, 2min AeT)20min Pose drills/core exercises before and 20min after run
Friday:
swim 8k mr 1000 fist glove warm up
4 hour break
bike 4-5 hour AeT
run 60 + 10 100m strides(directly after bike with 20min of Pose drills in between. recovery building into a medium pace)
Saturday:
swim 10k l
6 hour break
run 120 build into AeT
Sunday:
bike 3 hour AT group ride
6 hour break
60 minute hill fartleks (AT on the hills, AeT on the downhill) 20min Pose drills/core exercises before and 20min after run
There's obviously some more influences than just Lydiard in this training plan: Renato Canova, Vigil, Pose, Cerutty, Total Immersion