Half Ironman Triathlon Training Plans By Tri Geek

Click here to visit Geek Publishers by Julian Dean

Tri Geek training plans offer all levels of triathlon training for all distances of triathlon. The plans are easy to follow for those who self coach and need the structured workouts written out for them. Check out the site and what they have to offer.

Suitable for all levels of fitness.

Prerequisite before starting the plans:

1. Able to Run 1-2 miles without stopping.
2. Able to Swim 100 yards without stopping.
3. Able to Bike comfortably for 30 mins.

Be 100% absolutely confident that you will finish your triathlon race in peak state and in peak performance when you commit to train and follow at least 80% of this triathlon training plan.

Features and benefits of a Triathlon Geek self-coaching training plan:

All plans include a nutritional guide for endurance athletes.

3 athletic levels of triathlon training per sport (Age Grouper, Elite and Pro Athletes).

Triathlon specific Weight training and Core Strength routines for power and muscular endurance.

Detailed triathlon workout plans each day.

Gradual Increase in intensity and distance to avoid injuries and over training.

Balanced approach to endurance triathlon training so you do not burn out.

Start your triathlon training today. Digital (Adobe PDF) triathlon training plan sent to you via email.

5 Key triathlon training phases to achieve a peak state on race day.

2 Active Recovery phases.

Suitable for all levels of fitness including beginners.

At-a-glance triathlon training plan - one page per week.

Workouts are easy to read and follow.

Time-Intensity grid for each training day - allowing you to mentally gauge how intense or long your workouts will take.

One Day off per week.

Swim, Bike and Run drills.

Triathlon workouts include Brick, Speed Work, Endurance and Power routines.

Longer workouts on the weekend and Shorter workouts on the weekday to balance work life commitments.

Metric system (km) plans for Australia, New Zealand, Canadian and European athletes or those who prefer to train in the metric system.

Click here to visit Geek Publishers by Julian Dean

Volusia/Flagler Hospice 10K

Sunday was the Volusia/Flagler Hospice 5K and 10K run. Hospice has helped my family with loved ones and I love being able to participate in the race. This was the first year they have added the 10K so I was excited as I am building mileage toward my first marathon in November.

I have a 10K PR of 44:22 so I was hoping to have at least that time. I started off a little fast with a 6:29 1st mile and 6:31 2nd mile so I slowed down a bit. Felt good until the 4 mile mark then started to slow my pace. I was in 3rd place at that point and ended up being passed by 2 people before the finish.

My time was 44:26 so basically the same as in February. This time I won my age group and placed 5th overall. This was my best showing in a race so far so I felt great. I will continue to improve my running over the winter so when triathlon season comes back around, I will be ready to race.

Popular Triathlon Training Products

Triathlon Training Plans and Training Update

Click here to visit Triathlon Training Plans by Julian Dean

Tri Geek training plans offer all levels of triathlon training for all distances of triathlon. The plans are easy to follow for those who self coach and need the structured workouts written out for them. Check out the site and what they have to offer.



I have been using The Stick for the last few weeks and I am sold. I have tried other muscle roller products and The Stick is by far the best one I've tried. It has helped me too loosen up my tight calves and help to alleviate the plantar fasciitis pain I've been having. If you are not sure which roller to buy, please consider The Stick. It is now the only one I will use or recommend. Happy training!

I had a good interval run this morning. I am planning one more triathlon this season. The Marineland Olympic distance triathlon on October 17th. This will be my last triathlon this season, then it's back to strengthening my run with run focus and a half marathon, at least one, this winter. I plan to build a solid bike base over the winter as well so I can continue to improve my bike. My swim will have to improve this year. It is definitely my weak spot because I just hate swimming in the pool and I tend to skip the swim workouts if I need to miss something. I really hope to improve my swim so I'm not so spent getting out of the water. I usually have a decent time, but it takes a lot out of me. I hope to make decent improvements this "off" season like last year. I love living in Florida for the winter. Training year round is great. I'm ready for the heat and humidity to go away. If I can improve as much this year as last, I will be very happy next season.

"The Stick" Prevent Injuries and Condition Muscles

I have been using The Stick for the last few weeks and I am sold. I have tried other muscle roller products and The Stick is by far the best one I've tried. It has helped me too loosen up my tight calves and help to alleviate the plantar fasciitis pain I've been having. If you are not sure which roller to buy, please consider The Stick. It is now the only one I will use or recommend. Happy training!

Triathlon Training Plans

Click here to visit Geek Publishers by Julian Dean

Tri Geek training plans offer all levels of triathlon training for all distances of triathlon. The plans are easy to follow for those who self coach and need the structured workouts written out for them. Check out the site and what they have to offer.

Tempo Runs and Triathlon Training

This morning was a 5 mile run with 3 mile tempo in the middle. I was running with a fast group and it was a tough morning. I like running with them because it really pushes me. Each mile gets progressively faster. We started with a 7:01, then 6:55. The last mile was a 6:47 pace and proved to be too much for me to hold. I slowed to a manageable 7:20 pace and finished the 3 miles. The last cool down mile was nice and I was ready for it. I feel like the speed work is starting to push my speed up a bit, so it feels good and hurts at the same time.

I feel pretty good about my race this weekend. It is a local sprint triathlon with a 1/2 mile swim, 15 mile bike and a 4 mile beach run. The run on the beach is tough. There is always some soft sand to deal with. I'm hoping to pass a couple of the guys that always seem to edge me out on the run. This is the last local race, so I would like to do really well. I have lots of friends racing this weekend so it should be lots of fun.

I'll put up a report after the race. Happy training to everyone.

Firecracker 4 Miler in Daytona Beach

This Saturday was the 4 mile beach run in Daytona and the weather could not have been better. Of course it was warm, as it is Florida, but overcast and not too bad. There was a good turnout and the beach was not too bad as far as having a lot of soft sand. It was a low tide and pretty good conditions.

I started out a little slower so I could let some faster people by me to give me some "rabbits" to chase. Everything was going well and I felt good. I'm used to triathlons and running in open running races is eye opening to see how fast some of these guys and girls are.I was really wishing we had a bike first to tire some of them out. At the 2 mile turn around, I picked it upa bit and srated to hurt a little (in a good way). I train to finish every run with a negative split and this is why. I get an energy boost as I pass the faster runners who are now slowing a bit due to their pace and at the same time seem to suck a little wind from their sail as I go by.

I caught and finally passed a friend of mine that I have not beaten yet and that felt good. I guess the mile repeats with the 18 year old are paying off. A girl came by and tried to sprint by to the finish line, but that was not happening. I caught and passed her just before the finish. Come to find out, she is a cross country star from a local high school.

I finished with a 7:12/mile pace and got 6th in my age group. I felt good because though I didn't place, it gave me a good gauge of my pace for the next sprint tri on July 18th. The run is on the beach and I have a good idea of where I should be for the 3 mile beach run at the end. It was a great race and weekend with the family. I have some speed workouts planned for this week in prep for the next 2 triathlons. There are 2 in 4 weeks so I want to be ready.

Yesterday I had a good 25 mile ride with a quick 1 mile transition run right after. Felt good even though the legs were a bit tired from race day.

Click here to visit Geek Publishers by Julian Dean

Tri Geek training plans offer all levels of triathlon training for all distances of triathlon. The plans are easy to follow for those who self coach and need the structured workouts written out for them. Check out the site and what they have to offer.

First Sprint Triathlon of The Season : Ormond Y Tri

Sunday was my first sprint triathlon of this season. I was very anxious to race because after spending so much of the winter training for my run, I had issues come up before each one of my early season olympic races.

The Friday before Daytona Frogman, I came down with the stomach flu and was down like 8 pounds by the time Sunday came around. I had bad plantar fasciitis issues for 6 weeks before St. Anthony's and had to walk half of the run for that.

I have got back to light running with the help of my Vibram shoes and "The Stick". I felt good going in to the race this weekend.

The swim was a 1/4 mile ocean swim and there was a little surf that made the swim interesting for some of the participants. I am comfortable with swimming in the surf as I have grown up surfing and I'm used to the ocean. I came out in 8:22 (some said the course was a bit long but who cares). I felt good running up the approach to the transition area.

I hopped on the bike and took off. I was in approximately 20th position after the swim. I made a few good passes and kept the head down and gave it all I had for the short 10 mile course. I put in 22.8 mph avg. in 26:20. I came off the bike in 12th position. After a quick transition, I was off on the 3 mile run.

I started off by holding back a little to make sure the foot was going to hold up and slowly increased my pace. I had some really good runners pass me by and held on with what I had. I had a good sprint to the finish and held off a couple runners. I ended up finishing the run in 22:51. In hind sight I probably could have went a bit harder in the beginning, but since I was not sure about my foot, I felt it was smarter to test it out first.

I am in the 35-39 age group and it was tough. I ended up 6th in my age group and 20th overall with a time of 59:35. I was happy with the overall results and it was the first time I have broken the 1 hour mark in a tri. The next one is in 3 weeks and I will be looking to push a little harder and knock off a couple guys that have beaten me over the last couple years.

2Toms Blister Shield and Sports Shield

I have just bought some new shoes and have been getting blisters around the heel. I tried a new (at least new to me) product in hopes that it would relieve the hot spot in the area. I used the 2Toms sports shield before my last 2 runs and it was great. I had no irritation in the area or any other areas that usually get a little tender.

I live in Florida so even a short run gets everything soaking wet, and I can feel hot spots start to develop. With another run, I used the blister shield product in my socks as directed. Again, I was impressed with how dry it kept my feet. I did not feel the slipping around in my shoes that I normally do and had no hot spots to worry about.

I would recommend both of these products and the customer service with the company was great. They have a great facebook page where you can enter their "Worst Blister Challenge" and win some free products. I like the company and I love there products. Check out 2Toms and train blister free.

First Run In Vibram Five Fingers

I had my first 1.1 mile trail run yesterday in my Vibram Five Fingers and it was great. I actually had fun running. I have been dealing with plantar fasciitis issues as you all know, and since I've tried almost everything that was offered by doctors and therapists, I decided to try the Vibram Five Fingers approach.

My heel is actually a little better than it usually is in the morning and I do have some sore muscles that I never had before, but overall I feel good. The ball on my left foot is a little tender, but not bad.

It felt really good to run through the woods feeling like I had no shoes on. It is definitely a strange feeling, but after a couple minutes, you tend to settle in and feel like a kid for some reason. Even though it was only a mile, I felt like I got a decent workout and I felt like I could run much longer. I was cautious because I know I am suppose to ease into these and also while still having heel pain, I did not want to overdo it.

As of now I love the new shoes. I will continue to post updates as I gain more experience and mileage in the Vibram shoes.

Triathlon Training and Vibram 5 Finger Shoes

If you have been reading my blog, you know the problems I have been dealing with and Plantar Fasciitis. I have been going to the chiropractor and podiatrist with improvement but it is limited improvement. I have had cortisone shots, physical therapy, laser, botox (yes, Botox in my calf and feet), and have tried every stretch imagineable. Ice and heat help some but not as much as I would like.

After taking 5 weeks off from running and having to withdraw from my Florida 70.3 race, I decided to give the less is more approach a shot. I just bought the Vibrams yesterday so I wore them around the house last night. They definitely are different than any other shoe you'll ever wear. My feet did not hurt as much as in regular shoes and after a while, they actually started to loosen up a bit. The hardest part is getting your feet into them. My first thought was that these would be cool for the sprints this summer with a beach run, but I think my transition in T2 would be horrific. You have to get used to having your toes separated, but it's not all that bad. I'm anxious to wear them outside. Maybe after work tonight, I'll throw them on for a few minutes during my short trail run with the wife.

I will slowly get used to them before trying to run in them too much but I hope to transition to using them as my running shoes in the future. I will keep posting updates on my progress with them. If you have any experience with these, please leave a comment and share with others.

Half Ironman Triathlon Training Plans By Tri Geek

Click here to visit Geek Publishers by Julian Dean

Tri Geek training plans offer all levels of triathlon training for all distances of triathlon. The plans are easy to follow for those who self coach and need the structured workouts written out for them. Check out the site and what they have to offer.

Suitable for all levels of fitness.

Prerequisite before starting the plans:

1. Able to Run 1-2 miles without stopping.
2. Able to Swim 100 yards without stopping.
3. Able to Bike comfortably for 30 mins.

Be 100% absolutely confident that you will finish your triathlon race in peak state and in peak performance when you commit to train and follow at least 80% of this triathlon training plan.

Features and benefits of a Triathlon Geek self-coaching training plan:

All plans include a nutritional guide for endurance athletes.

3 athletic levels of triathlon training per sport (Age Grouper, Elite and Pro Athletes).

Triathlon specific Weight training and Core Strength routines for power and muscular endurance.

Detailed triathlon workout plans each day.

Gradual Increase in intensity and distance to avoid injuries and over training.

Balanced approach to endurance triathlon training so you do not burn out.

Start your triathlon training today. Digital (Adobe PDF) triathlon training plan sent to you via email.

5 Key triathlon training phases to achieve a peak state on race day.

2 Active Recovery phases.

Suitable for all levels of fitness including beginners.

At-a-glance triathlon training plan - one page per week.

Workouts are easy to read and follow.

Time-Intensity grid for each training day - allowing you to mentally gauge how intense or long your workouts will take.

One Day off per week.

Swim, Bike and Run drills.

Triathlon workouts include Brick, Speed Work, Endurance and Power routines.

Longer workouts on the weekend and Shorter workouts on the weekday to balance work life commitments.

Metric system (km) plans for Australia, New Zealand, Canadian and European athletes or those who prefer to train in the metric system.

Click here to visit Geek Publishers by Julian Dean

Nothing To Do With Triathlon Training: One Of The Strangest Books I've Ever Seen

I was watching a show the other night, I don't remember what show but it was Comedy Central so obviously mindless, and they brought up this book. I was really just listening and when they said the topic of the book, I had to look up, and rewind to be sure I heard it correctly. I know this is a triathlon training blog, but I also love to hear odd and sometimes crazy stories.

Here is a description from the book and at first may seem like a joke. It is not. You can actually purchase this book for your cookbook library (I don't know why you would but to each his own).

Semen is not only nutritious, but it also has a wonderful texture and amazing cooking properties. Like fine wine and cheeses, the taste of semen is complex and dynamic. Semen is inexpensive to produce and is commonly available in many, if not most, homes and restaurants. Despite all of these positive qualities, semen remains neglected as a food. This book hopes to change that. Once you overcome any initial hesitation, you will be surprised to learn how wonderful semen is in the kitchen. Semen is an exciting ingredient that can give every dish you make an interesting twist. If you are a passionate cook and are not afraid to experiment with new ingredients - you will love this cook book!

I'm not sure it is for me (I'm actually very sure it is not), but I did find it interesting that there are actually people buying this. It may be a pretty funny coffee table book if you don't have kids. It would probably be a great awkward conversation starter when friends are over. Just to leave it sitting out where they could see it and then leave the room and monitor their reaction. Now that would be priceless. Especially if you came back and offered them a tapioca pudding appetizer. Bon appetite!