Nepean Triathlon Training Diary (1/30/10 distance)

[whitey]

Might as well keep a diary leading into Nepean. This will be my first Triathlon so feedback is welcome.

Week ending Sunday 20 September

Monday: 1K Swim – 20 minutes
Tuesday: 30K Ride – 1 Hour 15 Minutes
Wednesday: 1K Swim – 20 minutes
Thursday: 50K ride – 1 Hour 50 Minutes
Friday: 1.1K Swim – (didn’t time)
Saturday: Brick 30K ride – 59 minutes and 6K run – 31 Minutes

Total Swim – 3.1K
Total Ride – 110K
Total Run – 6K

Need to run more but its not fitting into my schedule well.

Plan for this week is:
Swim x 3
Ride x 2
Run x 2

Aim for a brick session on Sunday again. Try to stretch it to 30 ride/10 run.

[whitey]

Monday 1.3km Swim - didnt time it, felt good though. 2 x 500 Intervals and the 3 x 100m Intervals
Tuesday 35km Ride - Hilly course Average speed 23km/h
Thursday 54km Ride - Flat course Average speed 27.2km/h seemed to catch every set of traffic lights
Friday 1.0km Swim - 19 minutes, came out of the pool feeling great. So 19 minutes will be my planned race pace.
Saturday 10.0km Run - 55 minutes, bit dissappointed with this, thought I would be around 50 minutes
Sunday 30.0Km Ride - 60 minutes

Still six weeks away from the race, happy with Swim and Ride times. hoping to improve run leg a little. Away on family holiday next week, no bike or pool so it will be a running week.

[Wayfarer]

Looks good so far man, keep it up!

[whitey]

Weekk ending 3 October. Away on holiday - no bike or pool. 2 kids to look after. Squeezed in three runs.

Tuesday - 12K run in 65 minutes
Thursday - 10K run in 55 minutes
Saturday - 6k run in 27 minutes

Havent run that far in a week for a while, needed a fair bit of stretching in between runs to get the calves working again.

[thomo]

Good luck at Nepean.

I am competing. I am a back of the packer.

You could add a pre or post run on your swimming day.

Then with your cycle / run brick session you have two runs each week.

[SeditionTrial]

28km in a week is a fair effort... Also 6km in 27min is fast by my standards.

[sli123]

In my opinion the run is the most crucial leg of the triathlon. Your legs will be tired from the ride and you've already done the swim as well.
Make sure you're very comfortable doing the proposed distance, which means your training runs should probably be further than the distance you need to do on triathlon race day. Any short-cuts you take during training will bite you on the backside on race day.
Make sure you practice cycle to run transitions and take in as much GU (or whatever) in T2 (and during the cycle) to help you get across the line in the run.
If you're feeling pretty comfortable about making the bike distance but worried about the run then do some bricks with short and fast bike followed by slow and easy run to get some confidence about making the run leg without any issues.
Good luck. I'm just a noobie to tri's (I come from a running bckground).
Hope this helps!
Cheers,
Stuart.