I'm finding conflicting information from coaches on how much time to spend each week training in each sport. One coach states 30/30/30 with a brick thrown in; another coach suggested the same percentage as a typical Xterra race - about 15% swim/55% bike/ and 30% run. You mentioned dedicate 50-60% to the bike with about 80% of biking off-road. Any other suggestions? I should note I'm a strong biker, very weak swimmer and medi-ocre runner with about 6 years race experience in Mtn biking, and 3 years in Xterra. Thx. Jill

hi jill,

i use those percentages as a yearly total and in fact, have averaged as low as 60% cycling per year and as high as 72% cycling. The fact is you need to spend more time on your bike than running or swimming to build strength and endurance for the length of the bike portion of an XTERRA event so it is natural that more time be spend preparing for that.

As for the % of the other two, it really depends on what your needs are. I would not say that EVERY week is broken down with the same %... some weeks I do 0% running to maximize the work done on the bike. But overall, I have a reasonable number of running hours per year.

You would have to consider what you REALLY want to improve and put time into that. If you are a weak swimmer, lack of swim fitness will affect your bike split if you don't spend time preparing for it.. so throwing the swimming out the window is not an option.

Also, a mediocre run split can cost you a strong finish, so maximizing your ability there will help to balance your race overall.

Balance is the keyword and those percentages are totally personal. I would say, however, that most triathlon coaches do not understand the variety of strengths required for XTERRA and totally underestimate the amount of riding that must be done.

Cheers!