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Old 09-17-06, 01:11 PM   #1
merlinextraligh
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Six Day Triathlon Training Program

Just found out my neighborhood association is holding a sprint Triathlon next Saturday. I've got six days to get ready. Fortunately,it will be extremely short, 300 meter swim, 8 mile bike,and 5k run.

I haven't ran or swam since my last triathlon in Novemeber, until today. I'm a terrible swimmer and a lousy runner, but I race bikes, so the bike leg will be easy (although I haven't ridden my TT bike since I did a stage race in June that had a TT).

Swam 300 meters today (although with breaks, and some drills mixed in) ran, walked 5k. My goal is to noy lose tons of time in the swim and the run,,and hopefully smoke all my neighbors on the bike.without bbeing totally sore the next day. (I've got the Six Gap century on sunday, and want to ride a good time for that.

Any thoughts on a training schedule for the week? I'm thinking Im going to swim every day M-Th, just to work on technique. Run T-TH progessively longer, and ride M-W, possibly a brick Thusday.
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Old 09-17-06, 01:16 PM   #2
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With a race this short the best place to make time is in transition. Assuming you can do the swim and run portions satisfactorily, I'd practice transitions. Since it's right in your neighborhood, see if you can find out exactly how it's going to be laid out, and run through it a dozen times. And make sure you practice drinking and eating on the bike.
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Old 09-17-06, 04:34 PM   #3
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Out of curiosity, where's the triathlon located? I'm doing one next saturday with the excact same distances.

While 6 days is extremely inadequate for even a sprint triathlon, i'd recommend swimming everyday. Don't even bother riding your bike (sounds like 8 miles is not going to be a problem at all) since i really doubt you'll lose any of your "cycling fitness" in 6 days.

Best bet: swim everyday with a 1 mile jog immediately afterwards.
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Old 09-17-06, 04:54 PM   #4
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Originally Posted by Psydotek
Out of curiosity, where's the triathlon located? I'm doing one next saturday with the excact same distances.

.
Jacksonville Fl, in my subdivision. It really won't be any big deal. But its kind of cool , that the Community is putting it on, so Ithought I should support it.
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Old 09-23-06, 08:16 AM   #5
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Did it today. 1:01:00 for 300 meter swim, 8 mile ride,and 5k run. The swim was as bad as I expected. Went way anerobic just to finish the swim, and that set up a sub par for me bike split. Surprisingly, the run wasn't too bad by my non runner standards. The level of competition was pretty high (the guy that won did 48 minutes , but he's done the Irom Man in Kona.) Only saving grace was I did have the fastest bike split (but the bike was too short to make much difference). I think I'll go back to bike racing now, and maybe practice more than 3 times next year.
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Old 09-24-06, 03:40 PM   #6
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What was your bike time?
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Old 09-25-06, 11:41 AM   #7
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What was your bike time?
19:11, kinda shows you how pathetic the other 2 legs and the transitions were.

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Old 09-25-06, 12:40 PM   #8
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pretty fast bike! My time for 8 would be about 22 minutes. Probably 6 minutes on the swim. I am a Clyde, and slow runner, I would have had about 28 minutes on the 5K.

I assume my total would have been about just a hair under one hour.

Seems like you did well for not training at all!

Did you place?
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Old 09-25-06, 01:00 PM   #9
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Originally Posted by not2fast
pretty fast bike! My time for 8 would be about 22 minutes. Probably 6 minutes on the swim. I am a Clyde, and slow runner, I would have had about 28 minutes on the 5K.

I assume my total would have been about just a hair under one hour.

Seems like you did well for not training at all!

Did you place?
Thanks, I can ride a bike, I can't swim or run. The swim was 7:54, The run was 30 minutes and change. Didn't place. Very small event, and they only recoginzed top 3 men, and first place 55 and over. I'm guestimating I was around 7th or 8th.
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Old 09-25-06, 03:08 PM   #10
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Wow. What is that? Like 24.5 mph? Smokin'!
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