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Even fairly serious Age Group athletes, who do quite well, don’t train like pro’s. Nowhere near like them in fact. Sure there are elements in common about how they train but simple time constraints and perhaps other resource constraints are significant limiting factors.
I would contend that quite a bit of what we read is not designed for Jo Smith who trains 7-8 hours a week.
So what YOU need to be most effective is not the same as what a pro needs. Not the same in entirety that is.
Look at this table
This should give you some indication of the best way to spend your time.
If you’ve read blogs and books a bit you will probably have cottoned on pretty quickly that threshold sessions are very productive. (Longish intervals around your LTHR, say 2×20 minutes)
And you possibly have heard that training near your VO2max, although not really used in your triathlon race, will boost your ability to hold race efforts for longer.
You probably don’t do weights as “that would cut down on your training time” and surely can’t be an efficient use of that time? (wrong)
You probably don’t warm up and don’t do drills even though you could increase your efficiency by, maybe, 5% for virtually no physiological cost (ie you can do drills AND train). Of course it’s wrong to avoid drills/technique too.
So look closely at that chart again and then research how it affects your chosen race distance.
If you want to devote 3 hours a week out of your total 7 hours sprint triathlon training with a long bike ride on Sunday morning then that’s really up to you. You’ll finish.