Crossfit and Triathlon's
I was checking to see if anyone else has had any success blending Crossfit with the recommended training plans here. Last year I completed a 1/4 IM using only Crossfit and some swimming practice. For 2009, I am planning on replacing one tri specific workout each day (5 per week) with a Crossfit workout.
For anyone interested, there is a Crossfit Endurance plan, but I enjoy some low and moderate intensity workouts.
You may ask why? I would prefer to be a pretty good triathlete that can post a 5 minute time on the Linda workout (95lbs thruster/pullups 21reps each, 15 reps each, 9 reps each) and Deadlift 400lbs and sacrifice my triathlon performance.
Anyway, this is a great site! It reminds my of Crossfit, in that it provides a lot of free information and has a great, active community.
For anyone interested, there is a Crossfit Endurance plan, but I enjoy some low and moderate intensity workouts.
You may ask why? I would prefer to be a pretty good triathlete that can post a 5 minute time on the Linda workout (95lbs thruster/pullups 21reps each, 15 reps each, 9 reps each) and Deadlift 400lbs and sacrifice my triathlon performance.
Anyway, this is a great site! It reminds my of Crossfit, in that it provides a lot of free information and has a great, active community.
Replies to This Discussion
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Permalink Reply by Craig on -
I started the OpenTri ultra distance program last Dec 07 and was only able to race a 70.3 for the year, but it was a good race. I started Crossfit, main site WOD's April of last year and have had great success. I think to smartly blend the two is going to reap some great benefits. I just started the ultra plan again so we'll see how it goes this year. I'm not going to stop Crossfit, it's too perfect of a program and it's quite addicting, not to mention the community that comes with it.
I say go for it, train smartly, allow yourself adequate rest and you won't have any problems. I'm with ya!!!
I think you meant Fran.
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Permalink Reply by Clint R. Murphy on -
I am starting to do P90X tomorrow to shed a few pounds and build lean muscle strength in the offseason.
I completed my first IM 70.3 this season with not too significant training and am looking to step-up to full IM next year. I figure do the P90 for 3 months, December focus on swimming and then in January start the 36 week training to IM Canada.
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Permalink Reply by Nate Llerandi on -
Be careful how much Crossfit-type stuff you add. A little goes a long way and too much will definitely detract from your endurance performance. Trust me, I've been there. I started this Weight Lifting user group as I began my own Crossfit/300 type workout experience. I realized great benefits from the workouts I put together and progress came very quickly. However, a deep fatigue also followed and by the time racing season came around in 2008, I was in too deep a hole from which I did not emerge until taking an extended break at the end of the '08 racing season. Lesson learned - the hard way.
I'm back on track now and experienced a great 2009 season. For 2010, I've decided to add 2-3 Crossfit-type exercises per week to my weight lifting routine. I do each of these exercises one time per week, as a way to round things out. Nothing else.
If your goal is improved overall fitness, great. Crossfit training can help with that in the right doses. If, however, your goal is to become the best endurance athlete you can be, then this type of anaerobic training will potentially do more harm than good to your race results.
FWIW,
Nate Llerandi
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Permalink Reply by Eric Jensen on -
Hello everyone,
I think I agree with Nate on this. I used crossfit and crossfit endurance for a marathon in 08. I am a very experienced triathlete ~8 IM's ultrarunner and marathoner. I went into this marathon only running ~15mpw all at hight intensity with crossfit as the strength program. Still ran 3:30 on this program (pr under 3) but the price I paid is still getting me today. My knees feel like they are 50 yo (I am 38). Don't get me wrong, the strength gains I have made are top notch, I am now close to 300 deadlift and squat. I have still followed it because as said before it is quite addicting. However I do not think it will make you the best endurance athlete you can be. Yes, you can finish on this program only, but being competitve is not possible unless you are truly gifted. I am experiencing great fatigue ALWAYS and am now debating how I am going to go back to endurance training and not get flabby after all the strength training. I need an extended rest I think. You can follow my trials and tribulations with this program at www.ejultratrainig.wordpress.com. Just my thoughts.
Eric
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Permalink Reply by Nate Llerandi on
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Hi Eric:
With a fairly minimal strength program, you can retain a fair amount of your gains but reduce the fatigue and overall malaise you're experiencing. What I learned in transitioning from a pure swimmer to a triathlete and now a pure cyclist is that the body sheds weight from the muscles not being used. When I cut back my swimming from up to 60 miles/week in college to 9-12 miles, my upper body got smaller. But my legs got bigger because I was using them more as I picked up biking and running. Now that I'm a cyclist, my legs are even bigger and my upper body is even smaller. Because that's how the body naturally trends.
My point is that if you continue cross-training or competing in triathlons, then you can certainly lift less intensely and not worry so much about losing gains or getting flabby. You won't. But, it all depends on what your goals are - PRs in races or in the gym. There's no right or wrong answer; it's all personal preference.
Nate
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Permalink Reply by Eric Jensen on
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Great insight Nate. Thanks for that. I have decided (albiet for now as my mind changes alot lately) that I am going to transition myself into a runner, as my time being a father of 4 and running a chiropractic office limits my multisport capabilities, and shoot for a marathon pr in 2011, Chicago maybe. It will take me that long to train myself back into aerobic shape to TRAIN for the marathon. One year of base building, minor "test" races over that time and then a good build up for the marathon in 2011. I will lift wts 2x/week over that time so I don't get totally scrawny! I have done crossfit/crossfit endurance for 2-3 years now, have good strength and high end speed, but am fatigued all the time. Yesterday I did a MAF test keeping my HR under 145 and my mile pace was 10 min! Not good. Basically I am starting all over. When I was racing IM full time my MAF tests were around 6:20/mile! I will build my base slowly over time, eat right, lift 2x/week. Will keep you posted of my progress. Thanks a ton.
Eric
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