View Full Version : training for first sprint tri
so i recently got back into swimming and it's going alright. right now i'm getting 1800 yards in per workout, generally in about 40 minutes, 3x a week. not great, i know, but it's only been a few weeks.
anyway, i figure since i'm getting the cycling and swimming thing down i'd challenge myself and try a sprint triathlon. i picked one out for june, so i have plenty of training time and now i'm looking for some training tips and routines. i've always hated/been horrible at running so that is definitely my weakness and what i need to put the most work into. if anyone could give me some input or point me to some workout plans it's be greatly appreciated.
Check out www.trinewbies.com, www.beginnertriathlete.com, and www.active.com.
trin2du
01-03-07, 08:30 AM
Also - www.trifuel.com
I've always been a bad runner (clyde with bad knees), but another plus-size buddy turned me on to a book called The Pose Method of Running. I was able to train for and complete my first sprint tri last year and can easily do my 5K runs pain-free (albeit slowly). I'm planning at least two more tris this year, so am just starting to ramp up the run training. I recommend checking out that book. A lot of it is kind of 'nature-mystic', but there are some serious biomechanical recommendations that worked for me.
Jim
SWIMRIDERUN_ER
01-14-07, 10:17 AM
your in the water the least about of time. try to focus on all 3 equally but more toward the biking and run. Do a BRICK training bikeing and then running this helps you when you will transition from bike to run. This also helps your muscles get used to the stress.
Great thread thanks for the tips everyone...
I am trying to put together my scheduling and such right now...does anyone have tips on how much total time I should be devoting. I know its very subjective but I really am limited (normal) on time, and really don't have anywhere to swim right now affordably. Wife, kid, work,dog, winter,and life keep getting in the way!
Thanks again!
merlinextraligh
02-28-07, 12:00 PM
If you don't have experience swimming in open water, make sure you practice that, working on sighting before your first tri.
+1 on bricks. If your not a runner to start, running after getting off the bike is especially hard.
As for time, 6-8 hours a week with the proper intensity is plenty for a sprint triathlon. Obviously it would be nice to train more, but with an event that's going to last about an hour, you don't need to be doing super long workouts.
Fivetenfrank
02-28-07, 02:20 PM
Just be careful on your intensity.
Its only March. The season doesnt really kick high gear until Juen/ July. You dont want to "go all out" especially with the running (because it puts the greatest stess on your joints) and peak too early; you'll be burned out by the summer.
Most if not all of the training plans you find online should be buiolt around some sort of periodization. For the first 6-8 weeks you should be in a relatively low intensity base phase. This is the "foundation" upon which you'll be building for the more intense phases.
The second phase is the build phase, at which point you'll start doing more speed and interval work and alot of anaerobic work.
The third phase is the race phase, which should put you at the season mark.
If you do this correctly you shoudl peak for your race. After your race, you'll dip a bit in terms of intensity (for recovery purposes), and assuming you caught the bug, and you do another race, you'll start the higher intensity work again.
+2 on the bricks. I wouldnt start these until the build phase; your body is going to have a hard enough time getting back into running and riding shape without you forcing it to do everything all at once.
If you dont have access to a place where you can practice an open water swim, see if you can have a friend swim in the pool with you a few times. Have him/her/it swim in front of you, next to you, whatever, just to mimick the turbulence of having someone swimming on top of you (because on race day, ou might have 100 people kicking and hitting you in the face when your in the water)
Thanks guys for your advice! I can see keep intesity in check is a must...my competitiveness will make that a challenge.
The websites that were referred above have been very helpful too. I did CTS last year for cycling and am thinking about doing it again if I can't find someone more local. I would like to find someone to train with or at least a coach. Its all about budget though :)
Right now open water isn't an option...little cold. But I am only 20 miles from Lake Michigan...I can start to hit that once a week I think. I have an uncle-inlaw that did a few tri's last year and he's already invited me to go swimming w/him on Sunday's.
Psydotek
02-28-07, 10:59 PM
If you're already a decent swimmer (as in you're comfortable in the water and can swim laps without cramping or feeling sick to your stomach) you can concentrate on bricks. If you're like me last year when i just started swim training after not swimming for nearly 10 years, you'll probably want to concentrate on swimming the most. Remember, you can slow down on the bike and run when you're tired, but running out of energy on the swim may lead to drowning... :p
Last year i started swimming almost 2 months before the event, 4 days a week, 1 hour each time. I went from gasping for air after 1 lap to being in decent shape to survive a 750m swim in a lake. :D And yes, i had energy to finish the bike and run too. :lol:
This year even though i haven't been swimming through the winter (just riding my bike a whole lot), when i got back into the pool earlier this month, my cardio/breathing was great though my muscles were getting tired after 500 yards. But right at this moment (after getting back to swimming regularly), i think i'm back in shape for a sprint triathlon again. :)
Focus on whatever is your weakest. And since it's a sprint triathlon, try not to burn yourself out on running. Don't run more than 1 or 2 miles in training, you don't want knee problems to pop up a week before the event. I made that mistake last year too training for my first triathlon though fortunately i made it way before the event so i had time to recover. 4 months before the event i started running. I worked up to 3 miles over the course of 3-4 weeks. Then all of a sudden i developed a case of runners knee in my right knee... :( I was pretty bummed but fortunately i was able to start swimming and biking soon after that. My knee healed up fine after taking a break from running (and getting new shoe insoles), but nowdays i only run 1 mile at a time either after swimming or biking. Enough to keep up my conditioning but not so much i risk messing up my knee...
If you can get to the point where you can run a mile without even breaking a sweat, you should be good to go for 3 miles. :)
I'm also training for my first triathlon, will be doing the Wendy's one in Columbus in JUne, however I am starting from scratch pretty much, it was a challenge by my boss.
heres where Im at, I run 2-3 miles every night and lift weights on my lunch everyday so i consider myself in decent shape, however...... I havent ever swam competively and havent gotten in a pool since last summer and I havent ridden a bike in 10 years. I'm 25.
So first, I need a bike, any recomendations for a good beginer bike that I wont pay out the nose for, IE less than $400. Also what are these bricks that you guys speak of?
Help me please LOL
Ebay or Craigslist to get a bike. You can pick one up for less then half of what they cost new most of the time.
A BRICK is a run you do IMMEDIATELY after you get off of the bike. The idea behind that is to get your legs used to the feeling. In the beginning it will feel like your calves are made of concrete. Do a few bricks and you will get used to it and your legs will adapt.
Any recomendations on the swimming part? Do I need a wetsuit? Honestly I just want to survive this first Tri. What should I start at as far as time or distance in swimming while training? What should be my goal time to finish this first tri?
Sorry for all the questions, I'm just clueless but really want to get into doing these just to be able to compete at something
Psydotek
03-01-07, 11:16 AM
I'd highly recommend a wetsuit espically if they're allowed. In fact, i'd say it's almost mandatory unless you're a perfect swimmer. It'll cost about $150-200 for a decent sleeveless entry level wetsuit but it'll be worth it. Also, there's alot of places that rent wetsuits for a nominal fee if you can't or don't want to shell out the $$$ just yet.
For swim training, alot of people recommend doing 100 yard/meter intervals. But since you're just starting with the swimming, the best goal (for me anyways) is to be able to swim laps doing the freestyle stroke while breathing every third stroke. You don't have to go fast, just be able to do it for lots of laps without tiring. And without kicking (use a pull/pool buoy between your legs). You want to save your legs for the bike/run later. :D Let your arms do all the work.
As for a goal time, i really can't say because sprint distances vary from event to event. For my first triathlon last year which was 750m swim, 14 mile bike, and a 3 mile run, i finished in 1:59:55 or something like that. I just wanted to survive and i think i did pretty good.
Do you wear the wet suit for the entire race? I dont want to look like a tool lol
Psydotek
03-01-07, 02:12 PM
No, just the swim. :) You [should] strip it off before you get on the bike. The only times you won't need a wetsuit are for swims that take place in a pool (and alot of reverse triathlons end with a short swim in a pool).
Ok so do you just put on some biker shorts under the suit or what?
can someone just give me a complete from start to finish what goes on in one of these things, im talkling as far as changing clothes, do u go place your bike and running stuff at each station before the race? or do u need someone to be at these stations for you? I have ZERO clue as to whats going on?
Do you have to go back and pick up your stuff after the race, I really have no idea lol
Check out the websites list above...they will answer 99.9% of your questions.
They did for me last night :) Particuarly the newbietri. Lots of reading...and well worth it. It even has sample workout's to follow and such.
I think I may be able to pull off a Sprint Tri if I can get in the water soon. I am running 2-3 miles every other day now and I rode a lot last summer with plans to hit the trainer tomorrow again for the first time since Novemeber. I love longer distances on the bike so a Sprint won't prevent that later this summer I don't think.
I am a Clydesdale that needs to shed about 15lbs.
EX1855 where are you out of?
individually right now i can swim .5 miles in 12 minutes, ride 12 miles in less than 30, and run 3 miles in 30 so i've set a doable goal for my first ever tri at 1:30. we'll see how it goes. i've been training steadily for 2 months with a couple weeks of illness but i feel myself getting stronger in swimming and running each week.
thanks again to everyone for the great info in this thread. i've also found "The Complete Triathlon Book" and "The Triathlete's Training Bible" to be really great tools as well.
Fivetenfrank
03-04-07, 09:52 PM
Your times are interesting. Your swim time is great; your bike time is very good; however, 3 miles in 30 minutes is ten- minute mile. Just based on that, I think you should try to squeeze some extra speed work in your running workouts.
Remember, 12 miniutes in a pool is a heck of alot of different then what you'll exerience in a lake. You'll have to pause and sight yourself every now and then- there are no big black lines to follow on the bottom of the lake. You'll have 100 other clowns on all sides of you kicking and thrashing about.
I think you should try and work on the run times. You should try to get it closer to the eight minute per mile park ~ 25 minutes for a 5k, and you'll be right there contending for a top age group spot.
Thanks for the update on your numbers...it will be helpful for me to gauge my fitness.
I am really getting started on the training for this...have been exclusively cycling for a few years.
Your times are interesting. Your swim time is great; your bike time is very good; however, 3 miles in 30 minutes is ten- minute mile. Just based on that, I think you should try to squeeze some extra speed work in your running workouts.
Remember, 12 miniutes in a pool is a heck of alot of different then what you'll exerience in a lake. You'll have to pause and sight yourself every now and then- there are no big black lines to follow on the bottom of the lake. You'll have 100 other clowns on all sides of you kicking and thrashing about.
I think you should try and work on the run times. You should try to get it closer to the eight minute per mile park ~ 25 minutes for a 5k, and you'll be right there contending for a top age group spot.
haha yeah, 10 or so years of competitive swimming growing up and riding my entire life has translated into some decent times in the pool and on the bike, just as avoiding any running my entire life means pretty pathetic running times. i've only been running for about a month and a half or two and just being able to run 3 miles without stopping is huge for me, so i'm happy with the progress and expect a lot more to come. thanks for the tips.
i figured with so much cycling and swimming i'd be in decent cardio shape for running, but cardio seems to be the primary thing holding me back there. running at a 10-minute mile pace my HR is generally between 160-170. if i pick the pace up to 7mph it quickly goes up to 180. my legs still feel pretty strong after 3 miles though.
SaabFan
03-06-07, 06:13 AM
i figured with so much cycling and swimming i'd be in decent cardio shape for running, but cardio seems to be the primary thing holding me back there. running at a 10-minute mile pace my HR is generally between 160-170. if i pick the pace up to 7mph it quickly goes up to 180. my legs still feel pretty strong after 3 miles though.
This may sound silly, but ever had someone experienced run with you or look at your stride? You could be wasting a lot of energy if your stride is sloppy. . .
Your swim and bike times would easily get you in a top overall spot at my local sprint tri, but your run time would be near the back of the pack. Sounds to me like someone who can swim and bike that well should be doing at least a little better than that, even without much running experience.
nah, i've never had anyone look at my stride. it's something i want to do but haven't had a chance.
also, the 10-minute mile is what i've accomplished so far with a very slow build over the last month and a half to prevent injuries as a new runnner with a history of knee problems. i'm sure my time could be much better right now if i pushed it a little harder, but i'm really focused on avoiding injury.
Can someone answer my questions lol I dont want to look like a tool :)
SaabFan
03-06-07, 08:49 AM
Ok so do you just put on some biker shorts under the suit or what?
Yes, most people wear bike shorts (or tri shorts) under the wetsuit, and a skintight top that you'll keep on for the whole event, too. Tri shorts are just like bike shorts, but with less padding - so they're comfortable during the run, and don't hold too much water.
can someone just give me a complete from start to finish what goes on in one of these things, im talkling as far as changing clothes, do u go place your bike and running stuff at each station before the race? or do u need someone to be at these stations for you? I have ZERO clue as to whats going on?
Do you have to go back and pick up your stuff after the race, I really have no idea lol
For a typical sprint tri:
1) Arrive EARLY, register, put your bike and gear in the transition area. Sometimes you'll have to check your bike and gear in, other times the transition area is just totally open and you pick your own spot. Typically you'll have one transition spot that you'll return to between each event. Events are usually set up such that the swim, bike, and run all begin and end in this same spot, so you're basically doing three big loops. Usually you'll get numbers and/or a chip to wear. Make sure you understand how to use these. Ask a staffer if you don't. You'll probably also get your numbers inked on your legs and arms so they can't fall off or get lost.
2) Lay everything out in your transition spot, rack the bike, etc.
3) Get dressed and wait by the water.
4) Swim.
5) Get out of the water, run through a designated gate into the transition area, and strip your wetsuit. Some people start taking it off as they run out of the water - get your upper body out, then when in transition you only have to pull it off your legs. Once out of the wetsuit, put your bike helmet on, grab your bike, and take off out of the transition, usually through a separate timing gate than you entered through. Shoes are open for debate here - some people will put their bike shoes on in the transition, then run out, jump on the bike, and clip in. Other people will leave the shoes clipped in - run out of the transition area barefoot, and start pedaling with their feet on top of the shoes. Once you're underway, you can slip your feet in and take off. Don't worry about doing anything crazy like this your first event.
6) Bike.
7) As you are approaching the transition area after your bike leg, make sure you follow directions - most events have a designated line or section immediately before the timing mat/transition entrance that you're required to be dismounted before you enter - i.e. you can't go screaming directly into the transition ON your bike. Once you're in, rack your bike, pull your bike shoes off and get in your running shoes. Tie them and take off.
8) Run.
9) Cross the finish line. Grab the fruit, oreos, water, whatever goodies they have for you.
10) Stick around for the awards if you won something or want to see the people who beat you.
11) Return to the transition area, clean up your spot, pack your gear, and head out.
12) Repeat at the next available opportunity. This is addicting. . .
Seriously though, the only clothing change in a shorter event like this is going to be stripping your wetsuit, plus changing shoes and possibly socks. Make sure you practice EVERY detail of both transitions, more to make sure you don't forget anything than to get speed down, at least for your first event. Nothing sucks more than taking off on your bike only to realize you don't have sunglasses or water with you because they're laying in your gym bag. If there are small things like this that you'll need on your bike, attach them to your bike! That way, you can't forget them, and you save time, too.
SaabFan
03-06-07, 08:50 AM
Just want to emphasize to get there early enough to your first event. Makes things a lot easier and you have time to ask questions if you want to. And another suggestion - if there are any events earlier in the season in your area, go and watch. Or volunteer to help out. Great way to learn the ropes.
Thanks guys! I signed up for a small one 2 weeks before the one in Columbus. the small one is in Nashville on may 26, its a 200m swim, 8.5 mile bike and 2mile run, figure it will either be a good warm up or let me know i cant do the big one in columbus lol
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