Triathalon Training

[Fourtotheflush]

Yup,
Im training for a triathalon.
Its a sprint = 1/4 mile swim, 12 mile bike, then a 5k(3.1 miles)
Im am 8 weeks out (1 day short of 8 weeks).
Ive been training for general fitness and running for a while, but I have dedicated that last 3 weeks and the next 8 to this event.

My general training plan looks like this.
It came from my brothers trainer.

Monday - Run and Run/Bike every other week gradually increasing and adding in interval training
Tuesday - Core/Rest
Wednesday - Swim - increasing intensity
Thursday - Pure rest day
Friday Bike
Saturday - Swim - increasing intensity
Sunday Core, Various HiiT and strength training.

So that was my plan.
What I have found in the last three weeks is my swim is Drastically lagging.
So I am going to be swimming more frequently as an add - not dropping anything off the list.
I actually have been continuing on my strenght & conditioning during this time as well.
I plan on phasing that out as I get closer to the 30 day mark and will totally focut on aerobic activity/capacity.

 

[AlohaStyle]

Good luck bro! I would love to do some tri's, but I'm not a swimmer as I have shoulder issues. Keep us posted on how it goes!

 

[YodisMatt]

Thats awesome, best of luck. I was training to try and run my very first 5K but last Tuesday I got a really bad shin split that still comes to haunt me throughout my day.

 

[mwlabel]

Sounds like you've already discovered what most don't figure out for a while: the swimming portion probably needs the most attention for the average participant.

The biking and running will lend themselves to one another, but swimming can really ruin an otherwise good race.

Keep us updated on how your training goes! Looking forward to this.

 

[Kantucky]

Good luck. I've done three in this format. Believe it or not the biking is the hardest part. I'm a strong swimmer, but getting done swimming and immediately riding a bike does something to you. Take an energy tablet or something as soon as you get out of the water and do a quick leg stretch.

 

[NCost]

I'd recommend at about the 2week out mark, to train all three in the same day, almost like you're doing the event. Some say don't do this, others say do it...but no better way to know how your body will respond. Also the week going into the event, cut way back if not completely stop training so your body recovers and muscles can restore glycogen levels. My .02

 

[AlohaStyle]

Just like marathon training... go big a couple weeks before event and last week coast to rest your body. :thumbsup:

 

[sofc]

I tend to smoke LPs during the runs and ccs during the biking.

Kinda hard to smoke during the swim but since I cannot swim, I don't have those issues.

 

[sofc]

Good luck Neil

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[UpInSmoke]

What about your diet? Whats your schedule/meals?

 

[Craig Mac]

I got tired just reading that....

 

[pbibby]

Just like marathon training... go big a couple weeks before event and last week coast to rest your body. :thumbsup:

This. Did an ultra in August and this is by far the best advice. We did our biggest training run about a month before the race. Hope this helps.

 

[Headbanger]

Good luck, I need to get off my lazy ass and back into the gym. Running was a great way to lose weight and get cardio working well.

 

[Fourtotheflush]

thanks for all the well wishes.

Yes, I am planning on ramping way back the week leading into the race.
As far as my diet goes.
I am fairly strict w\ some major cheating on the weekends.

Breakfast is typically 2 eggs 2 canadian bacon rounds 1/3 avacado
Snack - Nuts & fruit - sometimes yogurt.
Lunch - baked chicken or some sort of chicken and salad.
Snack - Protein Shake & fruit or nuts
Dinner - Baked Chicken - Veg - half sweet potato.

I typically have a protein shake after working out as well.
Ive also added a half to a whole banana daily as Ive been having calf cramps.

My weight is fairly steady, but Im trying to drop another 10 before race day.
I will tighten it up with 30 days before my ramp down.

 

[sofc]

You gonna train yourself over to the Fed anni event on March 15?

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[SmokinNukie]

Have a great time. I loved doing tri's.

Make sure that you Bike/Run instead of Run/Bike as that is the order of the event. It does make a significant difference.

I'd suggest watching YouTube for videos of the transitions as that is where you can save or kill time. Practicing them does make a difference.

Most of all, have a blast!

 

[Fourtotheflush]

Thanks man,
My goal is to finish, so I am not really worried about blowing a minute or two in transitions. But yeah I will check them out.

also, I have done multiple Brick's as they way w\ Bike run combo. some better than others, my last one was mostly a failure.
Im planning on another one this weekend - Saturday.

 

[Fourtotheflush]

You gonna train yourself over to the Fed anni event on March 15?

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Unfortunately no - I have the kiddos. They dont like the smoke!

After my race, I will be sure to attend/set up the next herf!

 

[NCost]

IMO your diet needs more carbs. If you don't eat enough carbs your body will burn protein for energy and if your protein in take isn't high enough it will burn muscle before fat because it's more energy dense.