Triathlon Training Resources

Monday, September 28, 2009

My First Half Ironman Training Updates

I ran a 12 miler yesterday. I usually train by myself and when I start doing the longer distances like this it gets rather boring. I have not done 12 miles since a half marathon last October so it wasn't a fast run to say the least. It was a little painful, but not too bad. Ice baths are a great way to end a long run. I had an opportunity to run with our local Galloway group on Saturday as my wife is a member and it was open to others this weekend. Jeff Galloway was in town and attended the "magic mile" at a local university. We then did a 4 mile run as a group and Jeff actually ran with me and three others including my wife. He was very nice and personable. He answered many questions and also had some great stories for us. My wife has been a part of the program for two years now and is getting ready for her second marathon. I'm proud of her and Saturday was one of the few times we have gotten to train together. We have two young children (6 years and 9 months)so we usually have to tag team our training. I had a good time running with her. I will do the same run next weekend and hopefully have an improved time.

Wednesday, September 23, 2009

Triathlon Swimming

My training last night was 4 miles worth of interval work. Nothing exciting to report.

Here is some good swimming information. I like to get different views from different coaches and try new things. This way I can find certain things that work for my style.

Monday, September 21, 2009

Volusia Flagler Hospice 5K

I ran in the Hospice 5K yesterday and it was an amazing event. They announced 800 entries that consisted of runners, walkers, and contributors. They were very caring in helping my family when my grandmother passed away and I was proud to run for her. My time was 23:33, which was good for me as that is my best time for a 5K. the winner was 17:02, that is a fast time for a local race. It was a beautiful, humid morning and it was a good event.

Friday, September 18, 2009

1997 Kona Ironman World Championships - Unbelievable Determination

This video shows the pure heart that these women have. How many of us can say we have pushed that hard to complete anything in our lives?

Training Update:

I completed a LT run last night. I will be using a HRM to train for my running from now on. I have not done this in the past and I feel like I need to in order get the most out of my training.

Wednesday, September 16, 2009

First Half Ironman Training

I had another 10 mile run Saturday morning. That was the easy part. I spent the rest of the day chasing my youngest daughter around the house. I think I burned more calories after the run. I wouldn't trade it for the world.

Wednesday, September 9, 2009

Training Run

After my 10 mile run yesterday, I wanted to follow it up with some speed work. My wife gave me an interval workout she tried the other day and I gave it a shot. My legs were definitely tired when I started. They began to loosen up after the first mile. The workout went like this:

1/2 mile warm up
1 min fast, 30 sec rest
2 min fast, 1 min rest
3 min fast, 1 1/2 min rest
4 min fast, 2 min rest
Repeat the cycle one more time then cool down for 1/2 mile

It seems like a lot of rest time, but it was a really good short distance interval workout. I'll do a tempo run tomorrow of about 5 miles.

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Tuesday, September 8, 2009

Triathlon Training Tips For All Levels Of Triathlete

Whether you are a seasoned veteran or a beginner triathlete, the following triathlon tips will help you have a better race day.

Triathlon Tip #10
Train on the Bike you Race

One thing you must do is train on the bike you will use on race day. You don't have to have the most expensive bike at the race as long as you are comfortable on the one you use. Don't spend months training on one bike and use a different one for the race.

Triathlon Tip #9
Invest in Good Shoes

Spend the money on a good pair of shoes from a store that specializes in running. The expert employees will be able to fit your feet with the perfect shoe for your gait, foot shape and race ambitions. You will be on your feet for a good portion of the race so be sure to be comfortable.

Triathlon Tip #8
Practice in the Water you will Race In

If the triathlon has an open water start, practice in open water, rather than the pool. The more you practice in the conditions you will have at the race, the more prepared you will be on race day. If you are racing in the ocean, you may encounter choppy waves. To combat the chop use shorter strokes , then longer, more efficient strokes once the water smoothes out. During your workouts, focus on your swimming technique because this will make the largest difference in your results on race day. Make sure your breathing, kick, body position, and arm rotation are in the proper form.

Triathlon Tip #7
Practice Your Transitions

Practicing triathlon transitions can save precious minutes on race day. Time how long it takes to change from your wetsuit to your cycling gear, then find ways to decrease this time such as stepping out of your wet suit while fastening your helmet, or putting your feet in your cycling shoes while they are already strapped into your pedals. You should grab your visor and race number and put it on while running out of T2. Why stand there and put it on.

Triathlon Tip #6
Don't Over Train

It is easy to get swept up in the excitement of training for a triathlon, but don't forget to plan days of rest in your training program. On race day, your adrenaline will help carry you through. Don't risk injury for a few extra hours of training. Be sure to rest your body and you will be much better off for it.

Triathlon Tip #5
Train For The Length of Race You Are Running

If you are running a sprint triathlon, train for speed not endurance. Interval work is a technique you can use for the type of all out racing you will be doing in a sprint. Introduce short intervals of running, cycling, or swimming at an increased pace, then slow your pace until your breathing has recovered. Repeat this technique during your training and you will get faster.

Triathlon Tip #4
Vary your Workout

If you normally workout indoors, head outside for a trail run.
You need to provide yourself with a change every once in a while so your mind does not become bored with the same regimen day in and day out.

Triathlon Tip #3
Lubricate Your Body

Lubricate all contact points on your body with any number of commercially available body glides. You can find these at any fitness or running store. There is nothing worse than getting off the bike with a rash and then running for miles.

Triathlon Tip #2
Fuel Your Body

Running and bike stores stock an array of energy gels, drinks, and supplements. Energy gels and blocks are easy to carry in the pouch of a fuel belt and will keep your energy level high and your performance at its peak on race day. Every body has different needs so it will take some experimenting to figure out what works for your body.

Triathlon Tip #1
Slow and Steady Start Wins the Race

Many people have burned out midway through a race because they started out too fast. Since the first leg of a triathlon is in the water, plan to train and swim at a steady pace that you can sustain. You should train for the exact strategy you will use in your swimming portion. When entering the water, you should run until the water reaches knee-level, as this will maximize your efficiency. Prepare yourself mentally for the psychology of the other racers. Many of the racers will be sprinting from the very beginning of the race. You should stay relaxed and maintain proper breathing while building into your rhythm. While other racers will try to align themselves as close as possible to the first buoy, you should not follow the pack. Instead, feel comfortable starting outside, and then eventually come into the line as you near the first buoy. You can use the faster racers to make your swim more easy by drafting. While not legal for the bike, it is very legal and beneficial during the swim. As the faster racer passes by, slip in just behind them and you can feel the difference in your effort. Do not try and keep their pace, but instead stay with them only until you lose the benefit of their draft. By not over-expending energy in the water, you will be refreshed for the cycle and ready to go.

Training for a triathlon is an exciting, rewarding experience. The proper techniques and equipment can ensure that you finish strongly and safely in your next triathlon. I hope this triathlon advice will be of some use to you.

Triathlon Training Run

I ran my first 10 miler in about 9 months yesterday. It went well, not too bad at all. I felt good and finished in 1:32:53. Hope to improve that over the coming months as I will be focusing on running over the winter. I have a couple half marathons scheduled before the end of the year.

Thursday, September 3, 2009

10 Mile Run

I'm ready for my 10 mile run tomorrow. I have not done this distance since training for the Daytona Half Marathon last year. I am excited as I know I have made lots of improvements since last year.

Tuesday, September 1, 2009

5K Training Run

Last night I went for 5K run and decided I would try to get a good time, as I have not really ran a 5K in a while that wasn't a training run. I went out with the intention of trying to go at or near race pace. I ended up at 24:04. This was my fastest 5K run yet. I started running about a year and a half ago. I was into weight lifting and bodybuilding and would have never dreamed of becoming a triathlete. The run is my toughest leg of the sport, but it has come a long way for me. I am about 25lbs lighter. I am not a small guy, 6' tall and now weigh about 195 lbs. with about 10% body fat, and therefore I will probably never run a 17 minute 5K, not to mention the fact that I'm about to turn 37. I will continue to improve and will get the time down to 20 minutes. I plan on focusing on the run for the winter and racing in a few half marathons in prep for my first half ironman next May.