What it takes

[flyboy7]

I am looking to enter my first sprint triathlon and am looking for the most basic work out tips.

Little about me: I am 23 and have been out of the sports scene now for about 4 years. In high school I was a 15' pole vaulter and a 49 second 400 meter guy. So, needless to say I was no endurance man by any means. I have recently been working out by just going out and riding at about 17.5mph for around 30 miles, running around 9 minute miles for 5-6 miles, and swimming 100 meters at a time at just enough speed to stay afloat. I am doing one event a day for 4 to 5 days a week.

Please offer suggestions for anyone in my situation trying to improve. Am I using the right distances and right strategy?

[chrisesposito]

You run 400s in 49? that will put the `sprint' back in sprint triathlon :) The trick is to get to the run in good enough shape for that speed to actually matter. A few suggestions-

1) have someone that knows how to coach swimmers (i.e., someone that can look at your technique and correctly diagnose the top 2-3 things to work on) look at your stroke to help you work on what needs fixing. A series of coached swim lessons can do a world of good here.

2) improvements in technique from (1) will help in allowing you to swim farther without stopping. The swim leg in a sprint is between 1/4 and 1/2 mile, depending on the race.

3) get used to running off the bike. The first few times you do this it may feel horrible, stiff, slow, etc. and especially for runners it can be disconcerting. After each bike ride go for a 20 minute run so you get used to what this feel like, both physically and mentally. It does get a bit better the more you do this - after a few years of doing this I can get to my regular 10K pace (8 min/mile) in about a 1/2 mile. Running off the bike will also help teach the lesson that if you push too hard on the bike, bad things happen on the run.

Good luck,
Chris

[Warden11]

I wouldn't go for a 20 minute jog after every bike ride. Just mix a few of them in.

[tajsss]

By the sounds of it you could probably enter and finish a sprint tomorrow. Are you looking to finish or be competitive? If you can ride 30 miles and run 5-6 you're in good shape already. Work on swimming longer sets and you'll be ready to go. Other than that start working on speed work if you want to be competitive. If you used to run 49 sec 400's, then I'm sure you know where to start for speed work.

[flyboy7]

I want to be competitive and my ultimate goal is an Iron Man, but I realize I need a starting point. I appreciate the help, these tips are a good insight.

[cjbruin]

Follow chrisesposito's advice. He's one smart dude.

[tajsss]

I notice you're in Lewisville. Here's one of the local swim clinics I'm aware of that is not too terribly expensive.

http://www.damswim.com/clinics.htm

I took it last year when I was getting started and it was able to help get my form and stuff better in line with what I should be doing. Classes are pretty small and all the coaches are pretty good. Of course there are plenty of tri groups in the area if you want something more.

[rplong]

http://www.planet-x-bikes.com/triathlon/images/pagemaster/WITakes.jpg

I thought this thread would be about the DVD.

[flyboy7]

I'm going to have to sign up for one of those classes.

That movie looks interesting.

[What]

Find a local tri club to train with.

[flyboy7]

I wish it was that easy, between full time manager and full time school and a girlfriend it's kinda hard to make regular work outs. Most my working out is done after 9 or 10 p.m.

[Stray Cat]

I wish you were closer. I'm looking for a TRI partner to train with. Hope to enter June 24th RunBiTri in Allen. I'll have to look into that swim clinic as well. Best of luck with your training. :D

[tajsss]

Why a RunBiTri. What about one of the other many sprints going on? I'm in Plano, what sort of working out you looking to do?

[Stray Cat]

Why a RunBiTri. What about one of the other many sprints going on? I'm in Plano, what sort of working out you looking to do?

Just seemed easier for my first one. Haven't seen a big list of other local ones.

Just all around. I cycle nearly every day. Trying to get the running down. Where's a good place to swim btw?

[tajsss]

Well I was a student at UTD so I just swim at the rec center there. Its a 25 yard indoor pool. Anyone can go use the pool for 5 bucks a time or for 2 bucks as a guest if you got someone to go with. There is also a Plano aquatic center but I've never checked it out. Not sure where else to swim. If you're looking for open water I know Lake Lavon and Lake Grapevine both have beached/designated swim areas that are good. Probably still a bit chilly this early but probably liveable.

[tajsss]

For races check here:

http://www.trifind.com/tx.html

and here:

http://www.active.com

Both have pretty big lists and there is quite a bit in our area. Dallas Athletes, Ironhead RP, and Playtri all put on good races. Those are the ones I've tried in the area at least.

[flyboy7]

I have thought about the Runbitri but I want to do a triathlon the classic way, not in reverse.

[tajsss]

Yea. I think the swim at the end would be tough. I'd be so tired I'd be scared I'd drown. Haha. I have a friend trying to get me to do one, but I'm not too interested. I prefer the open water swims anyways. They are so much more fun.

[indygreg]

yeah, swimming at the end is not ideal if you ask me. If you totally hit the wall in a normal tri in the bike or run section . . . you go real slow or walk. In the water, not so much.