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  1. #1
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    TechKnowGN's Triathlon Training Thread

    Here's my training thread.

    I'm going to post every day from now until April 18th with what workouts I did to train for the sprint triathlon I'm doing 4/18.

    I technically started training last week, but I got really serious this week.

  2. #2
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    (Had some dates mixed up in my head, now corrected. Daily posting will help)

    Weds 3/5 -

    400 M in the pool. Time: 27:00

    It's not the swimming that takes very long. It's about 2:00 of actual swim time per 100M. It's the cardio recovery right now that takes resting between each 25 or 50 M. I'm definitely improving over previous swims though as the resting time came down a good bit today (probably 2 minutes)

    Monday 3/9 -

    7k on the bike. Time: 25:00

    My GPS program for my Blackberry isnt working so I dont have exact details, but I did 4 miles at about 10 MPH, with stop times. I'm working on speed, so I need to find a place where I can ride without stopping. I also need a bike rack for the truck. The ride was good, the weather nice. I can only hope weather will be like this on race day.
    Last edited by TechKnowGN; 03-11-09 at 09:17 AM.

  3. #3
    Neil_B
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    Quote Originally Posted by TechKnowGN View Post
    Here's my training thread.

    I'm going to post every day from now until April 18th with what workouts I did to train for the sprint triathlon I'm doing 4/18.

    I technically started training last week, but I got really serious this week.
    Are bystanders allowed to offer cheers? As in, GO TECHKNOW GO! If so, I'm virtually there!

  4. #4
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    Tuesday 3/10 -

    400 M in the pool. Time: 25 Minutes.
    Yes, thats a 2 minute drop in one day. It may have actually been more, but I'm going with 25 so if Weds is lower I'll have 3 straight days of time drops.

    I've noticed that each 25 meters is about the same pace, except when i extend from 25 to 50 meters without resting. I slow down a little then, but not much. Of course the goal is to eventually rest between 100's, but the intermediate goal is to rest every 50, which is lane length at the race pool.

    4 Miles on the Bike. Time: 40 Mins
    Moving slowly into two workouts per day. My fiancee wanted to run last night after dark in the nice weather, so this looked like the perfect opportunity to get in a slow ride to start preparing for multiple workouts. It was a relaxed ride, but not without effort. We did one of the larger hills in the suburb we live in (Grandview Heights, OH), and I pedaled my way up the hill without stopping. I was tired at the top, but I made it. I definitely need to start putting in more miles. I already know Im going to be slow in the 5k, so I dont want to compound that by being slow on the bike.

    I have tripled my miles for the year in the past couple of weeks though, so progress is being made.

  5. #5
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    Quote Originally Posted by The Historian View Post
    Are bystanders allowed to offer cheers? As in, GO TECHKNOW GO! If so, I'm virtually there!

    Absolutely. If i didn't look for input or encouragement i'd write this all down on a word doc.

  6. #6
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    What stroke are you swimming? I will assume free style or front crawl if that is what you want to call it.
    I was a competitive swimmer for 16 years and have been asked by many friends to help them with their swimming. As I watch them swim I see that pretty much all of them make the same major mistake along with a host of other problems. So I will tell you what that big mistake is and you can see if it fits with what you are experiencing.
    Weaker swimmers tend to have trouble getting enough air during the breathing phase of their stroke so they lift their head rather than just turning it to the side. When you lift your head this causes downward pressure on the rest of your body, causing your feet and butt to sink. This results in you swimming with your body in a more vertical than horizontal position, less than ideal. You can experiment with this by simply trying to float, you will see that as soon as you start to lift your head your feet will head for the bottom and tipping your head forward will raise your feet. Personally I canít just float so your mileage may vary on this.

    Ideally your head position will be neutral, approximately what it would be if you were sitting down looking straight ahead. Try to pick a spot maybe a meter or two ahead of you on the bottom of the pool and look at that, when you take your breath just turn your head to the side and when you turn back to the center try to look at that spot again. Try to keep your head relatively level when you breath, if you do not have enough time to get a full breath in you are better off rotating your whole body further to the side or pausing your stroke than you are lifting your head. If you lose the horizontal position try to relax and stretch your stroke out to get yourself flat again.

    If you are swimming another stroke the same thing applies, you want to try to be horizontal. If you watch strong competitive swimmers you may see exceptions to this when they are sprinting but when you watch distance swimmers you will see that they are flat in the water and relaxed.

  7. #7
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    Techknow, where is the Triathlon? How long is the swim/bike/run? I live just outside of the 270 loop (Groveport) and there are miles and miles of straight country roads with almost no traffic that I ride on the weekends when the weather is nice. I'd be happy to introduce you to them if you'd like.

  8. #8
    Triathlon in my future??? flip18436572's Avatar
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    Is this a normal 1/2 mile swim, 12 mile bike, 3.1 mile run?

    Good job at working towards your goal.
    2007 Jamis Ventura Comp
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    Swim, Bike, Run and sounds like fun

  9. #9
    Not safe for work cyclokitty's Avatar
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    Great going, TechKnown!


  10. #10
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    Quote Originally Posted by andymac View Post
    What stroke are you swimming? I will assume free style...
    Andymac -

    Thanks for the insight. Having a swimming trainer is one thing I wish I had time for. I dont even have time for the masters class.

    I was a pretty strong swimmer as a child, teen and into my early twenties. Used to do the lake swim at summer camp, parents had a 21" foot above ground, etc. I still swim for fun in the summers. Other than being a big guy, and needed to continue to strengthen some of that is still there.

    I'm doing free style. In general my breathing is decent so far. I can go 10 meters (give or take) on a single breath, and can breath with a simple head turn until I get tired. When I get tired i pick my head up more. As I build up stamina i think this will go away more.

    My big problem seems to be keeping my stroke and kick consistent through each lap.

  11. #11
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    Gearhead & Flip -

    400 M Swim, 12 Mile bike, 5k run.

    It's in Oxford, Ohio, benefiting Miami University Scholarship fund.

  12. #12
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    Thurs 3/10 -

    Knee felt wonky today, so I took an off day. It doesn't hurt to take time off now and then especially if I eat ok that day. I've been adding a bit more meat to the diet (mostly lean, but occasionally steak) in order to get extra protein.

    Tomorrow is another day in the pool.

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    Do not try to get in distance on a single breath, that is something you would only want to do in a sprint race. Doing it in what is for you a distance event will just deprive you of oxygen and mean you have to rest longer at the walls.
    Try to find a breathing pattern that lets you fall into a comfortable rhythm. Most swim instructors preach breathing on both sides and on every third stroke, this may look good but is not a breathing pattern that fits for most distance swimmers. When I swam distance I always breathed to my right side and on every second stroke. I could easily breath to my left if I wanted to see something on that side of the pool but it tended to break up my rhythm. When I sprinted my pattern was every 5 strokes.

  14. #14
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    Forgot to mention that you should not worry much about your kick. Just keep your legs relaxed and try to only kick as much as is necessary to keep your body position. While you can get a lot of power from your legs you need them for the rest of the tri so you should try to make the swim more of an upper body excercise.

  15. #15
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    Quote Originally Posted by andymac View Post
    Forgot to mention that you should not worry much about your kick. Just keep your legs relaxed and try to only kick as much as is necessary to keep your body position. While you can get a lot of power from your legs you need them for the rest of the tri so you should try to make the swim more of an upper body excercise.
    Thanks so much man! That's fantastic advice! I'll work on breathing every other or every 3rd stroke, I bet that will help a lot. And I will worry about my kick less, youre right... Im gonna need em.

    I'm still feeling a little pain in the lower thigh but im guessing its just a sore quad. I was dehyrdated yesterday, so Im making sure to get the water in today.

  16. #16
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    Boy I've lost track of time and had dates all wrong this week.

    Weds 3/11 - Off day, bad knee
    Thursday 3/12 - Off day, bad knee

    Feeling better today 3/13, so I'll be in the pool for sure.

  17. #17
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    3/13 -
    Another day off to rest the knee. It started twinging around 2 PM.
    3/14 -
    Knee felt completely better, and I really tested it crosstraining. An hour + of ice hockey. 20 minutes of drills, and 40 minutes of half ice 3 on 3. I came through with flying colors. Not only was the knee fine, but my cardio was good, and my feet got used to my skates even though I hadn't worn them in a few weeks.
    Also, I finished my last final, so as long as I got better than a 50% on the 4 ungraded homework assignments, I am now a college graduate!
    3/15 -
    Planned rest day.

  18. #18
    I'm a Cyclist! Missbumble's Avatar
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    Quote Originally Posted by TechKnowGN View Post
    I am now a college graduate!
    :champ:



    Way to go!!!

  19. #19
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    Thanks MB. I hope losing the weight isnt going to take as long as college (16 years LOL)

  20. #20
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    3/16 -
    According to Bikely.com, my ride was 10.3k today. So a tad over 6 miles. With traffic stops, rest breaks, and a near crash when i took to the sidewalk to avoid parked cars in a heavy traffic area, it took 40 minutes. I need to take my bike up to the big bike trail along the expressway and ride that for a while. A bikerack for my truck would come in handy. And in general I need to get my stamina up. I was very quick the first 10 - 15 minutes, and then it went downhill from there.

    I havent lost a ton of weight so far in my exercise. I havent eaten probably as well as I should, and my metabolism is clearly up because I'm hungry a lot. I also notice im building muscle from the swimming. My fiancee noticed it after only a few swims.

    Today, 400M in the pool, and hopefully a ride to follow. My fiancee works tonight so I have nothing else to do anyways.

  21. #21
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    It's only been two weeks, man! It's coming - don't worry.

  22. #22
    Neil_B
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    Quote Originally Posted by awc380 View Post
    It's only been two weeks, man! It's coming - don't worry.
    Yes, Rome wasn't built, or sacked, in a day. Give it some time, TKGN.

  23. #23
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    Oh, Im not bummed, just noticing. I am doing mostly better on food, just have the once or twice a week bad meals that slow me down, so im working on stamping those out until after the race.

  24. #24
    Senior Member racethenation's Avatar
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    I am sure that you probably have been given more advice than you want, but I do have a couple of thoughts for you. Make sure that you are working on longevity rather than speed at this point. I don't know how long your race distances are, but I have found that it is the cumulative exhaustion that gets me on multisport races. The other thing is to make sure that you do some transitions. If you have never done them, there is no way to know what transitioning from one sport to the other is like. For me, the bike to run transition is the worst.

  25. #25
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    Quote Originally Posted by racethenation View Post
    I am sure that you probably have been given more advice than you want, but I do have a couple of thoughts for you. Make sure that you are working on longevity rather than speed at this point. I don't know how long your race distances are, but I have found that it is the cumulative exhaustion that gets me on multisport races. The other thing is to make sure that you do some transitions. If you have never done them, there is no way to know what transitioning from one sport to the other is like. For me, the bike to run transition is the worst.
    First I will be constantly looking for advice up to race day, so feel free. this is my first "Tri try", and I refuse to wind up on the DNF list, so Im listening to what everyone has to say.


    I am working on longevity, but my speed bothers me, because im comparing to what others did last year. The distances are all very short. 400M swim, 20k bike, 5k run.

    I actually walk rather than run, so, the bike to walk transition im not afraid of. My best 5k time is sub 42, and ive done half marathon distances, so that part doesnt scare me at all. Im nervous about transitioning between pool and bike, I havent the foggiest how I'll do that. At my size and relative speed, a couple of minutes in transition doesnt bother me much.

    That said, my swim to bike transition would seem to be as follows. Lose goggles, lose swimcap, dry hair and body for 30 seconds, focusing on head, trunks and feet. shirt and shorts on, helmet on, shoes on, on bike and on the road.

    I can certainly understand the cumulative exhaustion. This is my first multisport, and Ive swam and ridden the same day, just not directly after, but I plan that tomorrow. Im actually biking to work tomorrow, riding to the pool, and then swimming and riding home. I'll probably do a 5k at the end of all that to kinda see what its all like.

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