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Physical Fitness your guide to physical fitness, training methods

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  #1  
Old 11-12-2012, 03:49 AM
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Arrow Triathlon training

Anyone hear done a triathlon before? I'm looking to get my feet wet--I've never even ran a 5k before but I'm interested in a short-course, sprint-type triathlon that can introduce me to the sport. I'm in pretty good shape and swim 3 days a week.

1) Any advice on which triathlons to pick?

2) How can I go about training?

3) Any other words of advice or stories?
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  #2  
Old 11-12-2012, 04:28 AM
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Never participated, over Labour weekend the whole week I was out volunteering for ITU World Triathlon Championship in Auckland though.

Good experience, I got assigned a variety of roles like wharf ambassador, expo ambassador, aid station, product and branding, registeration desk etc.

It was very inspiring in some ways, specially seeing the Para-athletes (salute out to their handlers too, tough job) and the Seniors still running through!

This old man I was handing out Dextro to, I told him well done and he said yes, not too bad for a 80 yr old I suppose, not bad at all, I told him, as some people are still out there completing the cycling stage!

Kiwi hospitality was also shown in abundance as this guy leaned down from his balcony to an older confused participant and goes, no no, down that way, old dude asks, are you sure , Kiwi guy goes like No, am a professional liar, now get your arse down there!

But yes, many people thanked us volunteers, even some athletes while competing!

Jacobtess,

As far as I saw, Swimmers and Duathlon athletes hold an edge in Triathlon, the professional swimmers were able to outdistance for ex., the professional runners, though running is over way more distance.
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All battles do culminate in ending a war;
A war generating battles is ‘curse’ not ‘mirth’.

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Old 11-12-2012, 09:46 AM
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I wouldn't try a triathlon straight off, run a few 5km or 10km charity runs and get out on your bike daily. i work with a few triathletes and they're running to work, cycling all the time.
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Passage Isaiah 62

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Old 11-12-2012, 09:49 AM
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http://www.beginnertriathlete.com/Ro...ur%20first.htm

TRAINING FOR YOUR FIRST TRIATHLON
A few basic guidlines for creating a training plan.
by Ron
So here you are, wondering if you're CRAZY enough to start training for your first triathlon or to just learn how to run?

First, why? Do you want to feel better about yourself? Lose weight? Gain confidence? Or just because it would sound cool on your resume? (Believe me, it works.)

I firmly believe that anybody can run a triathlon...even if you haven't worked out in years. All it takes is patience and willpower...you must make it a priority in your lifestyle. Once you do this then the training will come easy. In the words of Sally Edwards, Ironman competitor "...set aside a certain time of day, 3-6 days per week, and call that an appointment, an appointment with your workout. It is just as important as an appointment with your banker, doctor or hair stylist." Do you still find you may not have enough time? Sally Edward also mentions that the minimum threshold for triathlon fitness is a minimum of three workouts per week, minimum 30 minutes each...that's six hours a month? How often do you watch television a month, read or play on the internet? You may find that you have more time than you think.

My first triathlon inspired my mother who is 59 years old to run her first. After 2 months, she has lost 15 pounds, is starting to feel great and is getting a great, positive mental boost. She has a long way to go, she hasn't worked out in decades and has another 15 pounds to lose...BUT so far, her whole lifestyle is better and healthier...go mom!!!

Determine Your Goals

Determine how long your first triathlon will be. Starting your training for your first triathlon will all depend upon what your current aerobic levels are and what your goals are. What distance do you want to do? 1/2 sprint, sprint or olympic? A sprint length - 15miles total is a great first choice. Training will allow you to build up endurance, shed some extra pounds, improve your health immensely AND will not take a lot of time out of your busy schedule. If you are starting from scratch, I would recommend triathlons with total mileage between 15 to 20 miles. This will allow you to 'test' yourself. You will be able to get familiar with your technique in the two transition areas - T1 and T2, it will allow you to test your equipment PLUS you will have a good time since you will not be concerned with placing your first time.

I will focus on getting you through your first sprint program - 15 miles.

Building A Base

Very important first step. We can not just go out and run 5miles or swim a 1/2 mile to start with? Our joints will fall apart! We need to get our joints used to these new stresses that we will be putting on them. Joints take longer to build up than aerobic stamina. So we build a base. A simple walk/run routine is best. Check out the Running from Scratch Programs. Overweight beginners may find that their knees hurt when starting a conservative running program. NOT TO WORRY! You may be better off starting with biking and shedding off some extra pounds before running. Your joints will thank you. It may also be very smart at this stage to start a high repetition strength training program to help strengthen your joints, muscles and tendons before getting serious.

Rule#1: The most important rule is to follow the 10% rule. Never go up in training distance or duration by more than 10% the following week. If you do, you will be sorry.

Rule#2: Always schedule a 'rest' week once a month. One of the most important aspects to training is REST! You can't keep going up by 10% every week - you will burn out. You need a 30-50% decrease in duration/distance AND intensity for a whole week at least once a month. Not to worry, you will not lose your base but will come back stronger.

With these rules, you can easily come up with a routine in the run, bike, or swim.

When building a base, try to do your single event training 3-4 times/week.

If you are new to training, focus on just either the run or the bike for 2-6months to build up your aerobic base. You may find that starting all three sports at once will be too much. Once you have focused on one event for 2-6months, then you may add the next/other one or two in with your training while ALWAYS following rules 1 and 2.

Here is a link for my Conservative and Aggressive programs to start a running program at Starting from Scratch

Swim, Bike and Run Training Plan

Once you have built a base, you can start training for all three sports. Typically for a sprint triathlon, you only need to train twice a week in each of the three sports. That is 6 days with one rest day. OR you can have one day where you do two events, say a swim then a run. Then four others days where you just do one training session per day. That will give you two days off per week (my favorite).

To make your training schedule, follow the Rules (1 and 2), and make a plan where you swim, bike and run two times/week.

For weak events, you may slip in a third day of training per week for that specific event to help.

Here is an example:

Week Mon Tue Wed Thu Fri Sat Sun
1
Swim-X
Run-20
Off Bike-X Run-20 Swim-X Off Bike-X
2
Swim-X+10%

Run-22
Off Bike-X+10% Run-22 Swim-X+10% Off Bike-X+10%
Important help to come up with a simple swimming program is at Swimming

Pre-Race Training - Final 13weeks

For the final 13week leading up to your sprint triathlon, go to Sprint Program

I recommend only one book to start your training whatever your current level is. The book is Triathloning for Ordinary Mortals by Steven Jonas, M.D. This is the best book for starting from scratch. Steven Jonas does triathlons for fun, not professionally, so it is very easy to relate to.



Besides learning how to run or to train for a triathlon, I also have The Next Level (weight-lifting). From having the experience of doing both at the same time, I would encourage you to check out both sites. BUT if your just starting any exercise routine after a long hiatus then pick your favorite. Contrary to popular belief, you actually can lose weight on a lifting routine if you are serious and don't go to the gym for social hour. This would consist of a routine with lots of reps - so as not to build a lot of muscle (lots of muscle is counter-productive for the serious triathlete) combined with a walk/jog routine (Starting from Scratch). This might be a smarter way to start-up than starting training for all three of the triathlon events at once.

Starting with a weight training program with the walk/jog routine will build up your bone density, strengthening your joints, getting your muscles awakened from their long sleep. It will take a couple of months for your metabolism to 'reorganize' itself. Your cells will take this period to reconfigure its bio-machinery: enzymatic pathways, energy systems, different metabolic pathways, etc...this is a big step to get used to - your body has probably been in hibernation for quite a while. During this period you will feel sore, maybe worn out at times...you will probably not want to go back to the gym most of the time BUT if you can hold out for 2-3 months you will start feeling better, a lot less sore and you will start having confidence - getting that mental edge. Once this happens, you will start gaining momentum in your workout and how you feel. This feeling will auto-accelerate so you will want to go to the gym now! If you don't go then you will feel 'drowsy' from doing nothing since doing nothing is allowing your metabolism to slow. Not a good thing!!!

SUCCESSFUL ACTION IS CUMULATIVE IN RESULTS!!!

'Success is the sum of small efforts, repeated day in and day out. Many people take the first step and then stop. Yet, with every additional step you take, you enhance immensely the value of your first step.

All masters of success are chiefly distinguished by their power of adding a second, a third, and perhaps a fourth step in a continuous line.

There is no royal road to anything. One thing at a time, all things in succession is the rule of life. That which grows fast, withers as rapidly. That which grows slowly, endures.

Do not despise the bottom rings in your ascent to greatness. '
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Passage Isaiah 62

I have set watchmen upon thy walls, O Jerusalem, which shall never hold their peace day nor night: ye that make mention of the LORD, keep not silence,


"I ask then, has God rejected His people? By no means! God has not rejected His people whom He foreknew. For the gifts and call of God are irrevocable."
(Romans 11:1,2,29)
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Old 11-12-2012, 11:21 PM
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Quote:
Originally Posted by janetnjohn View Post
I wouldn't try a triathlon straight off, run a few 5km or 10km charity runs and get out on your bike daily. i work with a few triathletes and they're running to work, cycling all the time.
I also do that while trying to get rid of the bottle, not burn myself with the 'rette and mouthwash to hide the whiskey fumes
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All our wars in air or in water are of NO worth;
if we haven’t so far learnt to live on earth.
All battles do culminate in ending a war;
A war generating battles is ‘curse’ not ‘mirth’.

At that time, I will search out and destroy all of the nations who have come against Jerusalem - Zechariah 12:9
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Old 11-13-2012, 10:01 AM
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I also do that while trying to get rid of the bottle, not burn myself with the 'rette and mouthwash to hide the whiskey fumes
tsk tsk!!! only women can multi-task!! bound to end in disaster
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Passage Isaiah 62

I have set watchmen upon thy walls, O Jerusalem, which shall never hold their peace day nor night: ye that make mention of the LORD, keep not silence,


"I ask then, has God rejected His people? By no means! God has not rejected His people whom He foreknew. For the gifts and call of God are irrevocable."
(Romans 11:1,2,29)
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Old 11-13-2012, 10:42 PM
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Originally Posted by janetnjohn View Post
tsk tsk!!! only women can multi-task!! bound to end in disaster
Ya bro, drinks spill over speed bumps!
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All our wars in air or in water are of NO worth;
if we haven’t so far learnt to live on earth.
All battles do culminate in ending a war;
A war generating battles is ‘curse’ not ‘mirth’.

At that time, I will search out and destroy all of the nations who have come against Jerusalem - Zechariah 12:9
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Old 11-14-2012, 09:51 PM
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Thanks for the advice. I still think I'll stick with the full triathlon though--I want the challenge! This is truly the best time to do it. I might not do a half-Iron right off the bat but I want to try a sprint or Olympic distance. I got some advice from an alumnus of my high school who's now at an Ivy League and ran 2 Ironmans before even becoming a freshman in college.
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"לֹא עָלֶיךָ הַמְּלָאכָה לִגְמוֹר וְלֹא אַתָּה בֶן חוֹרִין לִבָּטֵל מִמֶּנָּה"
--Pirkei Avot 2:21
"I don't play accurately - any one can play accurately - but I play with wonderful expression."
- Oscar Wilde, The Importance of Being Earnest
"The end of all things; all has been said: Fear G-d, and obey his commandments for that is the whole [duty] of man"-- Ecclesiastes
"The maximum effective range of an excuse is zero meters!"--Dirtdiver, The Unit
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Old 11-15-2012, 08:19 AM
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Originally Posted by Knaur View Post
Ya bro, drinks spill over speed bumps!
its a terrible thing! you should sue the local govt for loss of alcohol!
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Passage Isaiah 62

I have set watchmen upon thy walls, O Jerusalem, which shall never hold their peace day nor night: ye that make mention of the LORD, keep not silence,


"I ask then, has God rejected His people? By no means! God has not rejected His people whom He foreknew. For the gifts and call of God are irrevocable."
(Romans 11:1,2,29)
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Old 11-15-2012, 08:19 AM
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Originally Posted by Jacobtess View Post
Thanks for the advice. I still think I'll stick with the full triathlon though--I want the challenge! This is truly the best time to do it. I might not do a half-Iron right off the bat but I want to try a sprint or Olympic distance. I got some advice from an alumnus of my high school who's now at an Ivy League and ran 2 Ironmans before even becoming a freshman in college.
sounds like you dont have to worry about fitness..........unlike us oldies!

keep us up to date on how you get on, hope you do well
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Passage Isaiah 62

I have set watchmen upon thy walls, O Jerusalem, which shall never hold their peace day nor night: ye that make mention of the LORD, keep not silence,


"I ask then, has God rejected His people? By no means! God has not rejected His people whom He foreknew. For the gifts and call of God are irrevocable."
(Romans 11:1,2,29)
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Old 11-16-2012, 04:15 AM
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Originally Posted by janetnjohn View Post
sounds like you dont have to worry about fitness..........unlike us oldies!
I am 23 mate, I get asked for ID at nightclubs
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All our wars in air or in water are of NO worth;
if we haven’t so far learnt to live on earth.
All battles do culminate in ending a war;
A war generating battles is ‘curse’ not ‘mirth’.

At that time, I will search out and destroy all of the nations who have come against Jerusalem - Zechariah 12:9
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Old 04-20-2013, 04:49 PM
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For beginner start swimming with any kind of short course, have a goal in your mind make a schedule for your swimming routine and strictly follow it. Have some guidance from experienced swimmers.
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Old 04-20-2013, 05:18 PM
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I have go through triathlon, its really challenging to go through this. but once you to it with great effort you find it easy.
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Old 04-22-2013, 06:17 PM
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Quote:
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For beginner start swimming with any kind of short course, have a goal in your mind make a schedule for your swimming routine and strictly follow it. Have some guidance from experienced swimmers.
What's you say...???
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Last edited by Santiago; 04-22-2013 at 06:19 PM..
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Old 04-22-2013, 06:21 PM
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What's you say...???
I say remove that spam link about pool liners in your signature. No one is interested and we take offense to those coming on to this board trying to sell things.
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Old 04-23-2013, 12:34 AM
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What's you say...???
Shalom.

NO SALES PEOPLE ALLOWED HERE!

Like Scelli said, ditch the SPAM link or face banning when the moderator's get informed about your SPAM link.

Cheers
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