Help -- Triathlon Training

chipmafia · 02-19-2007, 09:53 PM

My world is a mess! The main reason is because I read too much.

Background:

Since Jan 1, I have lost 24 pounds (270-246). I have registered for a triathlon in May. I am taking in 1800-2200 calories a day, following the guidelines of JB's 7 Habits.

As I continue to read more and more, I am so confused as to how I should be training for this race. One book says LSD training is best, then someone's article completely trashes LSD and says HIIT's are the way to go. Another one mentions that weight circuits are the best way to improve cardio without losing Lean Body mass.

My normal training regiment is MWF weight circuits with 30 mins of LSD
TThS is 60 min os LSD

Additionally, I do triathlon specific training 5 days a week, translating to around 4 hours of work.

I have read the stickies a few times and you know full well that each differing opinion is as strong and rational as the next. Considering my goal:

My goal is to be around 225 by May 6th without losing too much LBM. My goal is also to finish the race in a steady, yet competitive manner.

What do you think I should be doing?
Do you think I need to correct anything?
Have any of you trained for a similar event, and if so, what worked for you?

For information, the triathlon is 1/4 mile swim, 14 mile bike, 3 mile run. Thanks.

**Standard** · 02-20-2007, 12:14 AM

Well first off good work on the weight loss and the new found training.

LSD basically gets bashed by alot of people from an athletic stand point because its not the most ideal way for an anerobic athlete to train. Now your training for an aerobic race, most of your cardio should be geared towards that goal so your training seems fine for that.

LBM loss is really more of a diet concern then exercised base, so as long as your diet is good and protein levels are as needed you shouldn't be losing very much LBM. I think your routine looks pretty good, you may want to toss in some HIIT after weight curcuits or even instead of 1 day a week or so just to work your anerobic conditioning a bit more.

chipmafia · 02-20-2007, 08:24 AM

Thanks for the reply.

I read that one should't do the HIIT's often, especially one who is just starting a program. So you think if I do HIIT's 1 to 2 times a week, that would suffice?

I would likely do them in the pool, since that is where I need the most work.

tri4ben · 02-20-2007, 09:48 AM

There are a million websites dedicated to triathlon training and they could probably help you.

If you know how to swim (competitively), do not practice swimming more than once per week. 1/4 mile swim will take less than 6 minutes and you are better off spending your time running and biking because that is where you will get the most improvement.

If you don't know how to swim, find someone who will teach you. Your will get more improvement from technique and just getting comfortable in the water than you will from actual work capacity. If your race is in open water, do not let your first open water swim ever be in the race. With all the arms flailing and feet kicking, it is easy to get discouraged early. There are dickheads that start in the back and will swim over everyone.

On seperate days work your cycling so that you can go for two hours without stopping and work your running so you can run an hour without stopping.

This will get you to the point where you can complete the triathlon without too much pain and without walking.

Buenos suerte!

Girljock · 02-20-2007, 07:34 PM

One big thing that you NEED to do....(well I take that back...cause I just looked at the distances...but it certainly won't hurt) something called "bricks". People tend to disregard the swimming, biking transition. 1/4 mile shouldnt' be too bad...you won't be in the water too long, but again...you should do this a few times just to make sure.

A brick is swimming your distance, then biking immediately afterwards. It's important for your body to get used to that transition because of blood flow while you are swimming. It tends to pool in different areas cause your body is horizontal. If you can do a few to get your body used to the change...great...if not...I don't think it will be a problem at your distance.

Did I see biking anywhere in your post? If not...get biking. Having cardio is one thing, but sitting on a bike for an hour is another.

chipmafia · 02-20-2007, 09:18 PM

Oh yeah, I do lots on the bike. I do SPIN on days I can't be outside, but other than that, I spend the majority of time on the bike, as the majority of the race will be on the bike.

As for bricks, I do a swim/bike brick on Thursdays and a bike/run brick on Saturday.

Bike/run is typically stressed because one needs to get the feel of what it is like coming off the bike and running. A very odd feeling indeed.

Girljock · 02-20-2007, 09:33 PM

You sould like you are well on your way then. Honestly...after a few weeks of bike/run bricks...I was fine. The swim/bike was a much weirder feeling for me...but I was in the pool for close to an hour...doing about 1.5 mile-2 mile swim...so. I did 3/4 mile swim, 25 ride, 7 run and one 1 mile swim, 45 ride, 13 run...that was tough.

don't forget about nutrition and eating the day of the event. I got up about 3 am had a good breakfast went back to sleep...then ate again when I got up about 7 for the event. You NEED fuel...otherwise...all the training won't do squat.

Good luck. Once you do them....you'll be addicted. I can't wait to get back!!

chipmafia · 02-20-2007, 10:21 PM

I've become addicted to training already. I want to go every day, and I have to make myself rest on Sunday's. The triathletes I've spoken to are mad about it. The get excited about the prospect of a 100 mile ride or a lake swim. Maybe one day, I'll be in their number.

...and hopefully about 40 pounds lighter. One good thing however is that I get to compete in the "Clydesdale" division. I may actually be able to compete, so that excites me.