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Training & Nutrition Learn how to develop a training schedule that's good for you. What should you eat and drink on your ride? Learn everything you need to know about training and nutrition here.

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Old 02-04-09, 12:58 PM   #1
VA_Esquire
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I want to be MADE into a triathlete.......

So I am trying to cut fat and weight off my body so that by mid summer I will be able to compete in a Duathlon or maybe even a Triathlon. I use to be very much in good shape and played numerous cardio oriented sports. Now being in college I havent been so healthy oriented and been to my fair share of parties. I am asking for your knowledge and to help me create not only a diet and exercise regiment, but would greatly appreciate it if you could critique a diet and exercise my friend gave me.
Here are my body stats that I just took today....Not the best to hear:
Weight- 206
Height- 5'10
Body Fat %- 22.2%
Waist (Navel)- 37 inches (very shocked due to my jeans are a 32x30)
Waist- 32 inches
Chest- 43 inches
Neck- 16.5 inches
(Will post a pic later on once I have a chance)


Exercise
Monday- Chest, Abdominals
Tuesday- Biceps/Triceps, Calves
Wednesday- Cardio
Thursday- Legs
Friday- Back, Forearms
Weekend- Cardio

BREAKFAST
2 cups cooked oatmeal with
2 tablespoons flaxseed oil and
2 scoops protein powder
MIDMORNING SNACK
High-protein sports bar
LUNCH
2 small potatoes
6 oz. chicken breast with salad and
2 teaspoons of olive oil
MID-AFTERNOON SNACK
2 small bananas
2 oz. pecans
2 scoops protein powder with
2 cups water
DINNER
2 cups basmati rice
8 oz. salmon with salad and
2 teaspoons olive oil
Assorted non-starchy vegetables
(spinach, mushrooms, broccoli,
tomatoes)
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Old 02-04-09, 06:29 PM   #2
Hammonjj
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Ok, lets start with the basics. Cycling and Triathlons are not strength based sports, they are endurance sports. That's not to say there is no strength involved, just that you should place it lower in precedence to cardio, so I would do only two days of lifting a day and 5-6 of riding/running/swimming. Because I'm in my base phase, I currently lift twice a week working the whole body each session. If you head over to beginnertriathlete.com they have some very good volume building oriented training plans for people to use when training for their first triathlons.

As far as the diet goes, I didn't add it up because of time, but how many calories a day is that diet of yours? Just from glancing, it looks like you might have too much protein build into it; not only are you eating a good amount of meat, but also are taking in a lot of protein powder. Additionally, it looks like caloric intake will be quite high. You weigh 210, you should look at shedding ~50 or so pounds in order to be a competitive weight, as well as 12-15% body fat.

The most important thing is to have fun though!

Best
James
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Old 02-04-09, 06:43 PM   #3
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Hammonii gives good advice. For one thing you don't need that extra protein. Second if you want to do dualthons and tri's, you need to cut back on weight training.

A good all around schedule for tri's involves two workouts a day with one day off. So you swim three times a week, run three times, bike three times, and lift three times. But that's after you slowly build up so you can run, bike, and swim.

If you start with some easy running and cycling and then gradually add in some swims, you will loose weight and be in shape to do a tri. The important thing is all the training needs done gradually with an increase in time or intensity no graeter than 10% of the previous week.
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