Open triathlon training blog

From bike riding in your bathers to making the distance

Open triathlon training blog

Postby SeditionTrial » Wed Nov 10, 2010 10:36 pm

A new thread in which anyone can post their training/times/goals/secret innermost wishes if they want to.

I gave myself a week off training after Noosa, but am easing back into things slowly.

Ran to work twice this week (8km each time).
Cycled a couple of times too (11km via a longer route).
Swimming -- not yet! :)

Noosa ballot is open at the moment for anyone fits the entry criteria (ie entered in 2009 or 2010) who wants to try and get a spot for next year. There will be a general ballot after that I think. Check USM for details. I am thinking of registering for Cairns OD event in May next year too. Got some friends up that way I could visit -- but would have to ship bike. Hmm.
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by BNA » Thu Nov 11, 2010 6:50 am

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Re: Open triathlon training blog

Postby whitey » Thu Nov 11, 2010 6:50 am

Goal - Nepean this sunday under 2:30
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Re: Open triathlon training blog

Postby bpmhigh » Sat Nov 13, 2010 9:25 am

Great thread idea.

After competing in the local ACT series for a few years, my next goal is Ironman (or should I say "Iron Distance").

The whole Port Mac/Busselton entry process and the recent World Triathlon Corporation Access Program fiasco (see here: http://en.wikipedia.org/wiki/World_Tria ... man_Access ) had left me somewhat jaded about the "Ironman" brand.

I was therefore jumping out of my skin when I read the announcement about the competing German mob (Challenge) kissing the QLD Premier Anna Bligh on the cheek and securing a race in Cairns for June next year. The swim off Yorkey's Knob and the ride up and down the coast road to Port Douglas should be sublime.

I have cleared it with my wife and I'll be perched in front of the computer with credit card on November 23 when entries open.($550).

I have devoured everything I can read on Ironman on the web and have raided the local library which has a good selection of books on ultra distance triathlon. I've run 3 marathons and have a few big swims under my belt but the training for this is on a different planet. I've chosen this program ( http://www.trifuel.com/triathlon/traini ... 000649.php )and will pick it up at week 8 as of Monday. My goal will be to be finish in the top half of the 40-44 year age group which should be around 12 hours.

The only other bit of excitement is after 12 months of eBay scouring and being very (very) patient, I have a garage full of boxes containing new (and mostly lightly used) parts for my first TT bike. (Planet X/Full Dura Ace/Zipp) Just waiting on the aero bars from Wiggle and then can start building. I'm anxious to feel the difference between an 11 kilo steel non-aero racer (circa 1980) and a 7.2 kilo carbon fibre aero beastie.

Anyone else either entering Cairns or have some tips for an iron distance newbie?
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Re: Open triathlon training blog

Postby sli123 » Sat Nov 13, 2010 11:28 am

bpmhigh wrote:Anyone else either entering Cairns or have some tips for an iron distance newbie?


Have you tried any half ironman (70.3) distance events? I'd definitely try to get 3 or 4 of those under your belt if possible.

Good luck in Cairns - if the have a 70.3 as well I might even see you there.
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Re: Open triathlon training blog

Postby SeditionTrial » Sat Nov 13, 2010 1:17 pm

Can't see myself doing the Hawaii distance for a long time (if ever), I know my limits! :)

Just registered for (v short) distance event (Qld Triathlon Series) in Caloundra next Feb -- got the in-laws there so it should please my partner.

Good luck in Nepean, whitey.
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Re: Open triathlon training blog

Postby whitey » Sun Nov 14, 2010 5:18 pm

whitey wrote:Goal - Nepean this sunday under 2:30


and the magic number was 2:18 :D
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Re: Open triathlon training blog

Postby sli123 » Mon Nov 15, 2010 11:25 am

Congrats whitey
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Re: Open triathlon training blog

Postby bpmhigh » Tue Nov 16, 2010 8:50 am

Ultra distance training program started yesterday.

45 min at the pool - slightly overcast so had the surreal experience of a full 8 lane 50 metre pool to myself with 2 lifeguards in attendance. (I love Canberra!). Main focus was on bilateral breathing (i normally breathe one side).

70 minute ride this morning - first time back on the horse since being hit by a car two weeks ago so I'm still a nervous kitten.

Wiggle order also put in yesterday - they had 35% off cycling shoes so couldn't resist the dhb brand tri shoes for $56!
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Re: Open triathlon training blog

Postby SeditionTrial » Thu Nov 18, 2010 10:34 pm

well done whitey -- what were your splits?

ran to work twice more this week (one morning I got a lift halfway, so 8km and 4km)
also rode twice (11km each time)

Swimming planned for Sat morning for first time since I paddled slowly along the canals of Noosa! :)

I have been eating and drinking everything in sight for the last couple of weeks too.

Bought myself bike helmet today at Goldcross, having a sale, got a Lazer O2 for $100, pity about the Collingwood paintjob, but it kind of matches my bike, so...
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Re: Open triathlon training blog

Postby whitey » Sun Nov 21, 2010 9:21 pm

SeditionTrial wrote:well done whitey -- what were your splits?


Sorry missed your post until today.

Splits were Swim 0:20, Ride 1:04, Run 0:53 - so a good swim and run with a very ordinary ride in between. I was worried I wouldnt have enough juice for the end so didnt push nearly hard enough. Should have been closer to 55 mins. But it was a great day out.
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Re: Open triathlon training blog

Postby SeditionTrial » Mon Nov 22, 2010 5:15 pm

As you say, good swim and run, ok cycle (was it hilly?).

I did 500m in the pool on Sat, untimed. About to run home from work (8km) -- will time it.
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Re: Open triathlon training blog

Postby whitey » Mon Nov 22, 2010 5:17 pm

SeditionTrial wrote:As you say, good swim and run, ok cycle (was it hilly?).


Absolutely flat, I just cruised it. Very enjoyable - just not fast.
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Re: Open triathlon training blog

Postby SeditionTrial » Mon Nov 22, 2010 7:55 pm

Run tonight: 8km in 44min -- 5min 30sec per km.
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Re: Open triathlon training blog

Postby SeditionTrial » Tue Nov 23, 2010 10:19 pm

still, good effort to get there in well under your target time, w. With a slightly better bike leg you will go sub 2:15 over that distance.

I rode to work this morning 11km in 25min, had a massive tailwind down the Coro drive bikepath, was doing 35kph along that stretch without breaking too much of a sweat, v nice. And my new helmet felt great on my head too. :)

Confirmed my spot for Noosa 2011 today -- $240 ouch. If you registered for the ballot and haven't heard anything from them, you might have to contact them directly to find out what's going on (I had to -- turned out they had drawn my name). Despite the price it's a nice weekend out, and a good reason to get in shape over winter. Also Mooloolaba in March, and Caloundra in Feb, so I am booking in the competitive events at a rate of knots -- the credit card is looking rather unfit.

Going to the beach this weekend so will attempt to fit in some early morning rides, and some saltwalter swimming between the flags. Forecast is for showers, but what do those guys know, I am predicting pleasant sunshine and low humidity.
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Re: Open triathlon training blog

Postby leighthebee » Mon Nov 29, 2010 3:44 pm

I'll jump in as a tri-noob.

Squad this morning. Run planned for tomorrow, (by far my weakest link)

Bribie-Tri this weekend..... :D
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Re: Open triathlon training blog

Postby whitey » Mon Nov 29, 2010 4:21 pm

SeditionTrial wrote:still, good effort to get there in well under your target time, w. With a slightly better bike leg you will go sub 2:15 over that distance.


Yep, moving to a bike focussed training plan for a few months. Last weeks training was 3 rides for a total of 150K, 3 swims of 1K (AT) ~20minutes and 1 run of 5K (AT) 24 minutes.

Entered the ballot for the Sydney OD in April. Its $250 bucks if I get in but I am happy to pay that much for the course - its the 2000 Olypic Course.
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Re: Open triathlon training blog

Postby whitey » Tue Nov 30, 2010 8:13 am

Bloody rain, couldnt ride so went for a 10k/60 minute run - unpleasant and a bit slow.
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Re: Open triathlon training blog

Postby SeditionTrial » Thu Dec 02, 2010 11:27 am

Raining here in Brisbane too, but I have a few entries left on my indoor pool ticket, so I will try to get across town to use one this afternoon (it's my afternoon off).

This week so far:
Bike commute x2: each 11km in approx 25min.
Longer run commute x1: 8km in 55min (overheated half way through, had to walk most of second half).
Shorter run commute x1: 4.5km in 25min.
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Re: Open triathlon training blog

Postby whitey » Thu Dec 02, 2010 12:11 pm

Just got confirmed and entered the Sydney ITU OD on April 10. Crap, really got to focus now. Will be using 16 Week Balanced Program http://www.beginnertriathlete.com/Progr ... mpic2x.htm
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Re: Open triathlon training blog

Postby SeditionTrial » Sat Dec 04, 2010 1:36 pm

swimming -- untimed (slow) 1km in 25m pool today. didn't happen for me on Thurs...
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Re: Open triathlon training blog

Postby bpmhigh » Tue Dec 07, 2010 11:07 am

Hi guys, I'm into my 4th week of iron distance training - 3rd week was 13 hours, this week 11 hours. The peak in April will be 20+ hours.

Training notes:
* Rain, rain, rain.... every piece of bike kit I own is currently draped over something trying to dry!
* Wildlife - On pretty much every morning ride I have been dodging rabbits and kangaroos
* I can swim! - can now breathe bilaterally and upped my pace by concentrating on staring at the bottom of the pool under my torso and exaggerating body rotation.
* Knees like basketballs - for some very odd reason after two longish runs over the weekend my knees are massively swollen with fluid - there is no pain and I'm puzzled as I've done much much bigger runs when training for marathons. Will skip todays run for another swim.
*Santa is nearly here - I have been notified that my carbon aero bars are in the country with the courier. Should be out training on my new bike over the xmas break - I'll report back.
*Getting leaner - watching what I eat very carefully and it's paying off. Portion control, shake replacement meal for lunch, plenty of water and sleep. Currently BMI 26 aiming for 23 - don't want to lug extra kilos on race day.

Congrats on the ITU spot whitey - I know plenty who missed out.
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Re: Open triathlon training blog

Postby SeditionTrial » Mon Dec 13, 2010 10:36 pm

Nice one bpm, good on you for keeping at it during the Christmas craziness: what's the breakdown of your week?

So wet and humid at the moment, hard to get motivated. Did 1.2km at the pool on Sunday (untimed) and 7km run this morning (38min, slow and unpleasant). Getting the bikes serviced tomorrow (should do it myself but I've been putting it off for months, so will just get it done -- hopefully will have my aluminium racer back on the road after that for wet weather).
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Re: Open triathlon training blog

Postby Wayfarer » Mon Dec 13, 2010 11:33 pm

Won a shirt triathlon on the weekend, and felt i was in the wrong event. Christmas party one, so it was reversed... 2k/8k/200m distance. I decided to put the foot down and see who was fit on the run, and ended up in the lead group. Then came the bike... I'd mapped out the course like a true skateboarder, and knew where to accelerate and where to lay off the pedals for a bit. Ended up lapping a few people. Chilled out in the swim and watched the second place dude finishing a lap after taking off my race number..

Not much though compared with the motivation i got; i doubled my bike/run length today just for training. Might try the sprint next time?
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Re: Open triathlon training blog

Postby bpmhigh » Tue Dec 14, 2010 3:29 pm

Sedition

My week is structured around 10 sessions. The key sessions are on Saturday and Sunday which are both long brick sessions (Sat: Ride/Run, Sun: Run/Ride) and every Friday is a rest day.

The swimming is quite light on - 45 minute to an hour sessions, 3 times a week.
The running is all strictly below 75% Max Heart Rate - short ones during the week, long run builds to 3 hours on Sundays.
The cycling is much the same although duration is longer - builds to 6 hours on Saturdays.

I am adding more cycling volume through my 40 minute daily commute, and will tackle an 8 hour ride (instead of 6) in the final weeks.

I haven't mentioned to my wife that I need to do a 3 hour brick session on xmas day!

What's your next goal event?
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Re: Open triathlon training blog

Postby SeditionTrial » Tue Dec 14, 2010 7:17 pm

@bpm... Lots of work in your schedule. Pretty sure I won't be able to do anything like that for a long time. Maybe you should give yourself a Christmas present and take the day off, and you can reschedule the long ride to one of the public holidays which follow on?

My next event is Mooloolaba triathlon (olympic distance) last weekend of March 2011. I am aiming to beat my Noosa 2010 time (a whisker less than 2:47). I have heard the course is a little more challenging than Noosa, so even if I break even I guess I have achieved some progress. I'd be really thrilled to crack 2:45 or even 2:40.

My training has been pretty sporadic in the last couple of weeks, so I will be trying to pick myself up and get back on the wagon soon. Also my work has been very intense last fortnight, so I am finding myself still at my desk when I would rather be at home with the family, on the road (running or riding) or in the pool. Nevermind, it will ease off next week!
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