My wife and I had lunch yesterday with someone she used to work with. She said her husband has been running 30 - 50 mile races in rugged terrain. She said that he runs marathons for practice.
had a minor setback: found out the pool is NOT an Olympic, it's Half-Olympic. I had a hunch that it seemed kinda short. I put in a solid 40 minutes today using some flippers and doing resistance swimming. There's a guy who swims at my pool who is a coach and was giving me some drills to run. After the swim I came home and did 20 minutes on my bike on a trainer (40mph winds today).
im glad i found this thread. ive been away from biking and swimming for a number of years and have only been dabbling in occasional running over that time. this past weekend i signed up for a local 5k on a whim and had a blast. i ran into a friend afterward that i hadnt seen in quite some time. we used to bike together almost a decade ago. he has gotten pretty involved in triathlons now and he pointed me to a few local sprint triathlons that i plan on doing this summer. the more i read about them, the more questions i have.
i have a decent road bike and used to ride a fair amount (3k-4k/year) so im comfortable with biking.
i havent swam for fitness in over a decade but remember how grueling that training was back when i was doing it. there is a local lake that i hope to use for most of my swim training. its clean and only paddlecraft are allowed.
i run periodically but never stick with it for long. with zero training, my 5k/3.25m time was 30:12 and i left a lot in the tank. i think when paired with swimming or biking it will be easier for me to stay motivated.
dedicated training of this sort is new to me. i used to just go out and run or ride and not really concern myself with specific distances or pace, id just go full bore. now that im older it seems that i cant just bull through everything anymore. im not looking to win, just do my best. (unless winning is a possibility, then that will change dramatically.)
the info in this thread has been great so far and the advice from those more experienced is super helpful. thanks for that.
swam again today, did about 600m with some breaks. Came home and rode the bike outside for about another 20 minutes. taking tomorrow off but will probably run on Friday depending on the weather.
and rockit, I've never swam for fitness until I started this thread and man, it is brutal. I've already had a strong back but this is making me sore in a completely different way, which is great.
Got my best outdoor run to date in today.
Distance: 3.16mi Time: 00:27:15 Pace: 8:37min/mi Speed: 6.96mi/h
the temperature was around 50 degrees and I was definitely having issues with the cooler air in my lungs. I managed to complete that distance without having to stop once.
A buddy of mine is trying to talk me into do a half iron with him this Jan. I think if I can get my hip to cooperate and let me start running consistently again, I'm going to do it. The only thing that's making me hesitate is the timing: our first kid is due in late August so I don't know what my training schedule will be like after that. And being in Jan, being able to stay on the bike through Nov and Dec might be touch and go.
Also, for those of you asking about swimming workouts, check out beginnertriathlete.com. They have all kinds of workouts in there. I typically do declining sets: start off with whatever you're comfortable with (typically a 500m for me). Do that straight through. take a 30 sec to 1min break. Then 19 straight. Rest, do 18, etc. That will end up being a bit over 5000, or about 3 miles. I like this because you know every set is shorter than the previous one.
Alternate between that, speed work, and just straight up distance with no breaks, which is terribly boring in a pool, but helps your body prepare. Also, if you're training in a pool but doing an open water swim, don't push off the wall (no flip turns)
Wow, Moose is pretty serious. I can barely do 100m without needing a break. That's a good link too, something I'm going to use. I've been doing a lot of flipper work, but not using my legs, just my arms to pull me along since ideally I want to conserve my legs for the other 2 legs of the race.
At some point I'm going to need some guidance on how to execute the change over from swim to bike then bike to run in terms of changing clothes, etc.
As for the transitions, bike to run is simple: change shoes, eat a Gu if you want/need it, slap on your number and go. That should only be 60 seconds, max. You can take your cycling shoes off and leave them clipped in to your bike and run in barefoot. The one thing I do, which I may have mentioned earlier: I typically will power walk for the first 2 or 3 minutes of the run. If I try to run straight away, my legs are jello. My overall run time will suffer. If i walk for a few minutes, my legs acclimate and I can run almost my normal pace.
Going from the water to the bike is a bit longer and will vary depending on if you are wearing a wetsuit or not. But a quick dry off, if nothing else of your feet. Rinse your feet if you are walking over dirt or gravel, if you need to put your shirt on. I don't wear gloves during a race as I find it unnecessary. In the transitions I feel like rushing too much will slow you down. For your first race, particularly if you don't have intentions on winning/placing, you can afford to take your time, have a drink, get your bearings.
One tip which you can take or leave: put your gear in a large bucket. Lay everything out before you swim in order that you'll use it (there's typically not much space that's "yours"). you can use the bucket as a seat to swap shoes and dry your feet. Just remember to make a list of everything you'll need a day or two before the race and TRIPLE check it when you're packing. I'd be the guy who would forget his helmet.
I don't take the races too seriously. Obviously I want to do well for me, but I have no illusions of winning. Just have fun and enjoy it for what it is and you can be proud of yourself when you're done.
awesome info again! I think I need to figure out my clothing situation first. I'm considering renting a wetsuit for the swim, I'll have to see what the water temps are going to be like in June in that lake. I know I'm not going to want to ride the bike leg with no chamois in my drawls, but then that creates a problem when I switch to the run as I won't want to run that leg with a chamois squishing around in my crotch the whole time.
my training started today. registered for a sprint tri on may 31st, got a membership to a local pool that starts may 9th and ran 3.25 miles.
synthesis- ive spoken with a few people and it seems that a primary benefit to wearing a wetsuit, when in fresh water, is the increased buoyancy. it might be worth considering it for that. hopefully some of the experienced people in this thread could chime in on the validity of that too.
ive been wondering, if you wear a wetsuit, how does changing after the swim work?
Did my first semi-legit brick workout today.
Bike: 11.44 miles 36.44 minutes, avg 18.18 mph
Run: 1.58 miles in 14.23 minutes, avg 9:05 mile
Honestly, both of my averages are higher than I was anticipating. I haven't been on the bike much since it's been kinda chilly and I was surprised I was able to do stay under a 10 minute mile. About 2 minutes into my run my calves cramped real bad. I thought I was sufficiently hydrated but I guess I was down a little on fluids. Gotta get some coconut water tonight for in between legs.
good work! im looking forward to starting bricks.
i ran again today: 3.25m trail run, 29:00. I'm happy with this as its 3 minutes faster than the same run a week ago and 30 second faster than 2 days ago. im going to try a run on the street soon as im curious to see if the time are similar for the trails vs pavement.
As a cool down, I ran home from the trailhead (another 1.5m) but didnt time it.
any comments on one of these, they keep popping up on Chain Love for $42.
All the early mornings and time spent training comes down to race day. Get the most out of your performance when you compete in the Louis Garneau Pro Tri Suit. Tri-specific features such as quick drying materials, a stretchy fit, and compressive properties ensures every second's cut from your time.
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reflective logos for low-light safety
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been a long time since I've posted up any updates.
I did a small brick workout today: 8 mile bike, 1.5 mile run. I felt pretty good, legs were a little wobly at first but managed to run the entire time, no stopping or walking. I'm about a month out from my first race, I need to buy my ticket soon.
Cool thread, ideally looking to do one this summer was well... I know the topic of swimming has been touched, so if I repeat something, please forgive me. The suits definitely give you some buoyancy, so it is worth trying. Regarding the training, as you work on distances, do a lot of repeats of short distances on time. Then build up distances. It's more daunting to do 400 yard repeats compared to them broken down by 25/50/100s etc.
Ok, so I think I'm tentatively putting a time goal for the Sprint: 1:30minutes.
here is my estimated breakdowns
400m swim: 15 minutes
12 mile bike: 45 minutes thinking if I ride on the conservative 15mph range
5K: 35 minutes
my math sucks but that should be an hour and a half, give or take 5 minutes.
As long as the weather holds out I'm going to do my local bike shop "B group" ride which is 24 miles at about a 20mph pace. This should be a solid bike workout for me, then on Thursday I have an informal swim training session with an informal "coach" at the pool. I'm not 100% sure of his credentials, I think he's an assistant coach at the college or high school but he always has a small group running drills so I'm going to work with him on some stuff.