Open triathlon training blog
- leighthebee
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Re: Open triathlon training blog
Postby leighthebee » Wed Apr 27, 2011 2:00 pm
Will run a few k's tonight to put some more on the legs.
Sed. Have you registered for the Byron swim yet. I beleive they aren't doing them on the day this year?
- SeditionTrial
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Re: Open triathlon training blog
Postby SeditionTrial » Fri Apr 29, 2011 9:28 pm
Leigh, I am also slowly getting back into gear for Noosa... Have you done it before, or is this your first time?
In the last two to three weeks I have been averaging two runs per week, about five or six km per run, averaging around or slightly less than 5min per km.
Swimming once or twice per week, either 1km or 1.5km, averaging about 2min10sec per 100m (plod plod plod -- can't seem to increase my speed without sending my HR through the roof, which is ok for short distances, but I end up getting puffed and settling back to my usual pace)
Cycle is the missing link in the training regime. Poor organisation and time pressure has meant this has only been happening once per week, 30 to 40km, approx 27kph avg. Rain rain go away, and I will get out tomorrow.
Got some new gear in the mail -- fluoro yellow bar tape (haha), as well as road shoes (have been using MTB shoes so far), new cycle shorts and a tri race belt.
- SeditionTrial
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Re: Open triathlon training blog
Postby SeditionTrial » Fri May 20, 2011 10:44 pm
- bpmhigh
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Re: Open triathlon training blog
Postby bpmhigh » Tue May 24, 2011 4:46 pm
All is in readiness for me - I have hit the "two-weeks-to-go" and I am exhausted and catching a cold - everyone tells me that its a sign of a perfect preparation.
I'll post up a race report when I recover.
- SeditionTrial
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Re: Open triathlon training blog
Postby SeditionTrial » Thu Jun 23, 2011 11:26 am
- bpmhigh
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Re: Open triathlon training blog
Postby bpmhigh » Sat Jun 25, 2011 8:20 pm
Race was outstanding - the report is here (about 3/4 of the way down the page):
viewtopic.php?f=17&t=24093&start=1400
What's your next event?
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Re: Open triathlon training blog
Postby Gunlock » Wed Jul 13, 2011 5:16 pm
I know its only a sprint distance, but everyone has to start somewhere, right?
Ran 3.4km today, at 5.4m/k, first time i've actually enjoyed a run. Hopefully its a sign of good things to come?
- SeditionTrial
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Re: Open triathlon training blog
Postby SeditionTrial » Tue Sep 06, 2011 7:53 pm
Back in (semi) training for OD Noosa at end of October.
Riding 40km twice per week, and ramping up the running to get back to my previous 10 + 5km per week. Swimming has really fallen away due to time pressure (somebody once told me, "don't say, 'I don't have time', when you actually mean, 'that's not a priority'" -- this person obviously doesn't have kids!), but have been going about once a week.
Recent training times:
55min for 10km run
1 hours 25min for 40km bike
37min for 1.5km swim.
Predicted full distance time: 2 hours 57min.
That's 10min slower than my actual race time last year, and 15min slower than my ideal race time.
But I still have 7 weeks to get there, and there is definitely room for improvement!
Any other triathletes out there still?
- yarravalleyplodder
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Re: Open triathlon training blog
Postby yarravalleyplodder » Wed Sep 07, 2011 9:54 pm
I started running earlier this year to lose weight and get fit, well I have lost 23kg so far and I have the exercise bug. My knees dont cope with running every day so I have thrown swimming & cycling into the mix.
The question I have, is my current regime sufficient for a sprint triathlon, or even olympic distance?
Mon-Wed-Fri I run anywhere from 11km to 13km. My average pace is around the 6 min per km but I do live in a hilly area
Tue & Thur I swim 2km (40 laps of a 50m pool) in about 50min
Weekend I go for a ride, anywhere from 45km to 75km, depending on available time. I do the 45km around 2hrs, again I have hills out my way and on the flat I can maintain a mid 30kph pace.
I have been looking at the gatorade series and the xoseries thinking I could do that. I have a felt f75 road bike and I dont intend on using tribars, I am not competing to win anything other than the stisfaction of finishing and not being last (a bit like my fun runs)
anyway, any advice from someone who has done some tirathlons would be great
cheers
2012 Fuji Nevada 2.0
- bpmhigh
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Re: Open triathlon training blog
Postby bpmhigh » Thu Sep 08, 2011 10:38 pm
I would up the running to around 20-30km per week if your knees can stand it. Swimming volume is fine and try and aim for a few 100k rides each month.
You have the pace now to go low to mid 3 hours in an Olympic. (40min swim, 1:20 ride, 60 run + 5 for transitions). By upping the ride and run volume you would develop the endurance to maintain these paces during a race situation. Dont forget to run off the bike a few times - even if its just a couple of k's.
A check of the results of a random Gatorade tri from earlier this year (at Sandringham), a 3:15 would have put you in 760th with 65 people behind you. If you get closer to 3 hours you would be in 680th – that’s far from last!
Go for it and enjoy – let us know how you go.
- yarravalleyplodder
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Re: Open triathlon training blog
Postby yarravalleyplodder » Thu Sep 08, 2011 11:28 pm
I am already running around 33km per week but I might be able to stretch that to 42km per week (3 x 14.5km). I do intend to do at least 1 big ride per month, just need to organise day release from the boss
Talking to a few guys at work who are into triathlons they suggest I give the sprint distance a go first before tackling the olympic but your words give me encouragement to give it a shot.
Thanks again & I will post any updates I have on the training and any event I sign up for
2012 Fuji Nevada 2.0
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Re: Open triathlon training blog
Postby Matthews » Fri Sep 09, 2011 2:04 pm
- SeditionTrial
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Re: Open triathlon training blog
Postby SeditionTrial » Fri Sep 09, 2011 6:06 pm
I would try to do each discipline twice a week (so maybe add a second ride in there somewhere?), although I don't personally achieve this very often.
Sounds like you have the endurance to complete OD already, which is great. There is actually nothing stopping you from doing your own little OD test from your local pool, with your bike and running shoes ready to go (eg in the back of your car / inside the swimming pool). When I do that, I do it in reverse order (run, bike, swim) as it avoids having to run or ride wet (and you definitely feel like jumping in the pool at the end).
If you are a bit nervous about how transition works etc you can try going in a small / local triathlon first, so that you get the hang of it, before competing at a longer / more popular / larger event (if that's what you're aiming at)...
I can highly recommend it, as someone who aims to complete against my own pace (rather than compete for the top place).
- yarravalleyplodder
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Re: Open triathlon training blog
Postby yarravalleyplodder » Sat Sep 10, 2011 9:09 pm
I would like to get more riding in but I struggle for time. At the moment all my weekday training is done at 5am so as not to impact on family time. My weekend ride is usually early saturday morning before the wife goes to work leaving me with the kids for the day. I am not sure I am keen to be on the roads at 5am, but maybe I have to get over that. I do swing the occasional sunday ride where I get a 3 to 4 hour leave pass but in the end I figure the events keep me motivated and my usual routine will have to do, so I think its a sprint series with the occasional Olympic distance thrown into the mix
I spent the arvo looking up events and I think the gatorade series in the one for me with a target of the race 2 at elwood being my first. I am confident on the distance, I know the route and if I like it I have a few more to compete in before the season is done
I will keep you posted and I wish everyone else good luck as the season approaches
2012 Fuji Nevada 2.0
- SeditionTrial
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Re: Open triathlon training blog
Postby SeditionTrial » Sun Sep 11, 2011 9:30 pm
Does anyone have any suggestions for calculating max heart rate? Other than the old formula 220 - age = max heart rate (which for me is 185).
Also does anyone know where you should be targeting your effort / HR for training?
- Wayfarer
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Re: Open triathlon training blog
Postby Wayfarer » Mon Sep 12, 2011 1:24 am
There's a few, just google for them. If you never go above 185, it should be fine. Target HR is a toughie, because it depends on your pedalling RPM; pedalling 60RPM means a lower HR avg for the duration of the ride, but pedalling 120RPM keeps your HR too high for the speed you're getting.. If you keep a consistent roughly consistent 90RPM's (just count 3 total pedal strokes/second), 150-160 is a good place to start. Try and hold 165 for a couple of minutes every 15 minutes.SeditionTrial wrote:Does anyone have any suggestions for calculating max heart rate? Other than the old formula 220 - age = max heart rate (which for me is 185).
Also does anyone know where you should be targeting your effort / HR for training?
- yarravalleyplodder
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Re: Open triathlon training blog
Postby yarravalleyplodder » Tue Sep 13, 2011 3:47 pm
My wife thinks I am crazy, I cant wait, just the melb marathon 10km and the eastlink ride in between
2012 Fuji Nevada 2.0
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Re: Open triathlon training blog
Postby Ken Ho » Tue Sep 13, 2011 9:50 pm
Well, I'm trying to expand my cycling fitness into the other 2 disciplines.
Did my first run really, the other day, using a 60 sec timer to alternate between waling and jogging. That worked pretty well.
Today on my second run, I was surprised at the difference I felt. I covered 10km, average 7min/km, best one was 5min/km. I walked the first km to warm up, then started the alternating thing again. Got a call form my nephew inviting me for dinner, and had to up the pace to make it. I varied it between 1 minute running and 3 min running with 1 min walks at a brisk pace. A bit sore in my gammy right calf a the end, but overall, I was quite happy.
I'll keep doing that twice a week, to build tolerance in my gammy leg. I can see myself running now, which I could not before.
It actually felt really good. I just need to sort out my breathing.
Funny, on the bike, I know how to breathe, but I don't seem to settle into a nice pattern as easily while running. It will come.
- SeditionTrial
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Re: Open triathlon training blog
Postby SeditionTrial » Sun Sep 18, 2011 9:06 pm
Today 1.5km swim, 34min. Plan to do 10km run tomorrow and bike Tues morning. Had to take the weekend off training for work/family commitments. The weather has been awesome here in Brisbane. Really looking forward to getting out amongst it over the next 6 weeks before Noosa tri.
- yarravalleyplodder
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Re: Open triathlon training blog
Postby yarravalleyplodder » Mon Sep 19, 2011 12:52 pm
Monday 11.3km Run in 1hr8min, just shy of 6min pace, I was happy with that and felt great
Tuesday 2km swim in just under 55min. Was a good workout considering I hadnt swam in over a week
Wednesday 11.3km run in 1hr12min really struggled, legs felt very heavy
Thursday 2km swim in around 55min, good swim, had toovertake a couple of times with one person who put up a fight but I got past them but not ideal after 1600m
Friday 11.3km run in 1hr 8min, felt good and my average pace was better than Monday which was a fast start with a progresive slow down where as Friday was more controlled
Saturday 45km bike ride in 2hr5min. Good solid ride with some hills, had to work for it but felt great
Sunday 54km bike ride in 2hr24min. This was a challenge after Saturdays ride. Blowing hard for the last 11km and was going through the motions by then, probably should have a gel of something to eat once I hit the 2hr mark.
Went for a run today with every intention for 11.3km but there was zero energy in the legs so it was a gentle 4.3km jog at around 6.15 pace. I am thinking of a rest day tomorrow but as its a swim day and I dont use my legs so much I may stick with it
I will have to think about transitions soon and combine some riding & running
2012 Fuji Nevada 2.0
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Re: Open triathlon training blog
Postby Matthews » Mon Sep 19, 2011 2:57 pm
- SeditionTrial
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Re: Open triathlon training blog
Postby SeditionTrial » Tue Sep 20, 2011 8:56 pm
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Re: Open triathlon training blog
Postby Ken Ho » Sun Sep 25, 2011 10:31 pm
The key for me is to swim at sustainable pace.
- SeditionTrial
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Re: Open triathlon training blog
Postby SeditionTrial » Tue Sep 27, 2011 7:56 pm
Four and a bit weeks to go til Noosa! Looking to try to go sub 35min in the water, sub 50min for the run and sub 80min for the bike and transitions, which would bring me in under 165min, or 2hr 45min. The swim and bike will have to be close to PBs for it to work, and all three disciplines are still a long way from prepared.
Time to start training harder and smarter...
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Re: Open triathlon training blog
Postby zakka101 » Thu Sep 29, 2011 3:25 pm
so i decided to give the tri's a go and am signing up for the active feet series that starts in november, which gives me ample time to start swimming. ( the swim in race one is only 150m, but to me right now that seems like a long way )
but i reckon with 2 swims a week after the marathon which is next sunday i should be able to get through that alright. is anyone else going to be doing those events?
currently on taper for marathon as well, just 30ks of running this week as opposed to 77 last week....a big difference! but it feels good nonetheless.
rejoice for fitness!
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