Beginner's Training question (& 1st post)

Triathlon Forum
1

I realize this forum is primarily composed of more experienced triathletes so I thought it would be the best place to get help with a training dilemma I am having.

First a couple of facts to keep in mind:
–I am training for my first sprint tri.
–I’m 32 yrs old, 6’1", 223 lbs. (I have 25-30 more to go)
–Right now I’m training on a mountain bike w/road tires. The “warden” tells me after I complete my first event I can purchase a real tri bike.

–My training week is as follows:

DAY
Sunday–Swim w/Coach-A.M-------5 mile bike P.M.
Monday------Self Swim
Tuesday-------Run 2 Miles @ 60%-70% MHR
Wednesday-----6 mile bike
Thursday—Swim w/Coach-A.M.–2 M @ 60%-70% MHR
Friday----Self Swim-A.M.---------8 mile bike P.M.
Saturday--------------------OFF-----------------------

My goal is to keep this training schedule until I lose a couple more pounds. Then trade a swim workout for an extra run. Also changing my runs from heart rate training to traditional time/distance training.

I have signed up for two tri’s.
Sept 19th–Try Andi’s Tri–300M pool swim/10Mile/5K
Oct 10th–Dave Scott’s Texas Man Sprint–500M Open water/18.5 Miles/5K

So here is the dilemma. If I am supposed to "taper the week or so before an event, are these two events too close together? Are should I just train for the longer one in October and see the earlier one as practice?

Plus, any comments on my schedule would be more that appreciated.

Thanks,
Chris

2

I’m a newbie at the tri thing too. I think there are others here as well.

I can’t comment with any authority on the overall program but as someone about your size who has lost some weight over the past few years my suggestion would be to up your cycling distances. You’ll accomplish several things. The longer rides will burn more calories and are easier on your body than running and will really help your conditioning if you push yourself and this will carry over into your swimming and running.

Just bite the bullet and commit to making that your “normal” ride longer. Going fast on a bike takes work but spending more time on the bike is mostly mental (up to a point of course). Most new riders can go at least twice as far as they think they can. As they say in Nikeland - just do it.

3

STP,
I guess I should have mentioned that this training schedule is this weeks. I meant to say that the schedule itself would stay the same but the mileage/intensity would increase.

But I do appreciate the reply. I am always grateful for any feedback I can get from those who have been at it longer than me.

4

welcome to triathlon. be prepared to get addicted. horribly, irreversibly hooked. it’s a beautiful thing! also, when you get that tri-bike, you will have to post a picture of it on this forum so that poor college kids like me can live vicariously.

as far as tapering for your tri’s, of course that’s a good idea, but i don’t think that having two sprints 3 weeks apart should prevent your serious efforts. do the first one as best as you can, then take 3-7 days very easy, then spend the next week maintaining your fitness, then taper again.

you’ll do great. and i should mention how jealous i am - while you’re doing the open water swim at the Texas Man, I’ll probably be pulling on my tights and long sleeve jersey, as it’ll be coooold up here by then.

5

I’m fairly new also, but I’ve done 7 sprints and a dnf olympic…

I would suggest, upping the bike miles. Or at least time on the bike. I am not very speedy, so I opt for time in the saddle. I would ride the distance of the race at least once a week. If it’s hard for you to get outside, I’d get a bike trainer.

About 6 weeks out from your race, I’d add some brick workouts, that is a short run after the bike. Doesn’t have to be long, but it is “informative” to try to run off the bike.

I would also increase the running distances, carefully though, to avoid injury. Make sure you can run the distance of the race comfortably before the race.

For the open water swim, try to get in open water as much as possible before the race. I only did it 3 times before my oly and I panicked hence my dnf. It is a completely different animal than a pool swim

I don’t know if you have visited these sites, but see beginnertriathlete.com and trinewbies.com. They each have beginning trainer programs and the forums are not quite as intense.

The main thing to remember is to have fun! Believe me you will have so much fun doing your first event. I did my first one month shy of my 45 birthday, and I still remember the feeling of crossing the finish line.

6

Howdy, Tex!

I wouldn’t even worry about the taper, for either event. Just schedule the races into your week. Have fun- let us know how it goes at the race.

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tex,
i’d personally have you increase your bike mileage if time allows. you should be able to handle an easy hour on the bike no problems.
The races aren’t too close together. the fitter one is the longer the taper needs to be. since this is your first year i’d have you take a day off 2-3 days before the event and do some esy short swims, bikes, runs with some :20sec pickups to race speed.
As a newbie I think you’ll find the most bang for your training buck by increasing your cycling, then running if your swimming is technically sound. if not you may be able to knock off a large chunk of change by inreasing you technique in the water. most important - have fun

8

Welcome BigTex! I think you have already gotten some great advice. I liked theat “Warden” thing. Don’t worry,when she what you look like after training for your Tri, she will probably “chain” you up more. Have fun. Do not be intimdated. Even if some are more experianced,we all started from the same ground zero at some time or another.

9

Thanks for all of your input guys. I will incorporate your suggestions starting this week.

I even showed your comments to my wife and was able to convince her that I should buy my new bike by Sept 1st so I can “get comfortable with my new position in time for both races”. I really couldn’t look forward to 15-25 mile rides on a mountain bike.

I’m dreaming of a new P2K…

10

Hey Big Tex,

I’m almost exactly the same as you. 32, 6’1", 194lbs & training for my first tri (in Sept hopefully) on an MTB with road tyres. I’m half thinking of buying a decent road bike, but I realise that I’d look like a bit of a wanker showing up to my first tri on a Soloist or the like.

Anyway, I wouldn’t worry about the events being too close together. Tapering generally means doing less work, but at a higher intensity, and for beginners like us probably won’t make a huge amount of difference anyway.

Your idea of losing weight before stepping up the running is a good one. I’m still trying to lose another 15-20lbs to get back to my ‘normal’ weight, and I can feel the extra pounds on the run.

Good luck, and welcome to Slowtwitch.

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If you only have a mountain bike right now you may want to consider getting a road bike, or even better a Cervelo Soloist…

A road bike would be more appropriate for group rides (the best way to get your cycling to the next level) and a bike like the soloist could do double duty as your tri/road bike. Not being able to go on group rides is in my mind a big disadvantage.

Either way congratulations on starting out

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I realise that I’d look like a bit of a wanker showing up to my first tri on a Soloist

Why do you say that? I think a Soloist would be an ideal bike for a first tri.

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Here is what I do. I would add 3-4 30 min walks in there with the warden. It is nice to get some time together with your S.O. during training and it may help with the bike upgrade eventually. It also aint bad for recovery. That plan has helped me train 10-20 hours a week with no “house issues”

enjoy

14

Just that it’s a great bike, and reasonably pricey here in Oz (AU$2600) so it would probably be overkill for a first tri compared to maybe a $1500 Trek. I guess I’d just feel like a bit of a poser, though I can maintain 19 - 20mph, so it’s not like I’m hopeless or anything.

I will almost certainly buy one, the question is whether to do a tri first and then get one if I like it, or just buy it anyway. Dilemmas, dilemmas :wink:

15

I can’t imagine anyone would think you’re a poser with a Soloist. Expensive? Depends on your frame of reference. I think AU$2600 is like US$1900 so that’s a bargain compared to some Slowtwitcher’s bikes.

Besides, we all know the posers ride P3’s :wink:

Buy one now and have a nice ride for your first race.

16

OK then, I will :wink:

Woo hoo, just have to wait for that tax return to come in.

17

As an arrogant peckerwood and part-time coach, let me say welcome to the dance. And a mountain bike IS a real bike. It ain’t a fashion statement, it’s your wheels. Respect them and upgrade when you feel ready. Don’t rush it. I’d rather see you workin’ that mountain bike, and taking plenty of time to figure out what is the best road or tri bike for you. A lot of guys jump in too fast, buy something they end up not liking, and then how do you get the warden to let you upgrade?

Yes, longer bike rides. The longer the better (build up gradually). For now, I’d emphasize quality over quantity. Ride as long as you can (time allowing) on one or two days a week, and ride slowly enough that you don’t get out of breath. Same thing with running. Increase running mileage gradually and cautiously, and watch out for pain that might indicate biomechanical issues. Mostly though, run long and slow.

You can do speedwork one day a week. One week, do a spin workout or ride intervals if you can. Hill repeats, cruise intervals of 5-20 minutes as hard as you can (don’t START as hard as you can, but try to find an effort level that’s the most you can hold for the full time). The next week, do some hard running. Twenty minutes as hard as you can go, or a few intervals.

But don’t get too caught up in the speed thing so early in your career. Build base first, because a “sprint” tri is usually going to be longer than a 10K run (total time) and it won’t matter if you’re fast, if you walk the last bit.

Swim as often as you like, and as hard as you like (or harder, so maybe you don’t like it so much) Swimming is the easiest thing on your body, and cycling is next.

As to tapering, I wouldn’t taper much for sprint races at this stage of your burgeoning career. I’d train right through the first one, and maybe taper slightly for the second (including a day or two off right before the race) and see if you feel like it made much difference.

Rather than worrying about tapering, concentrate on RECOVERY. Make sure you’re not doing too much (as you build up). You can tell, if you’re feeling tired or stale at the start of workouts, and it doesn’t go away, if you’re having trouble sleeping, or just feeling chronically tired or even a bit depressed.

Most of all, ENJOY! Stay in for the long haul, because tri is something you can do until you’re 90… or longer.

18

yup, just like everybody is saying, your bike rides are severely disproportionate to your swim and run workouts. biking is the easiest thing to spend TONS of time on and will help your other two activities tremendously. you should spend the most time on the bike, least amount of time on the other two.

fantastic that you’re getting started. get ready for a huge jump in fitness and being shocked at how much more you can do. welcome to the jungle!

19

Hey Tex, just curious, right now what do you feel limits the length of your bike rides? Lungs, legs, comfort in the saddle, etc…?

Also, what gear so you typically ride in?

22

Thanks again to all for their advice…it has been more than helpful.

I have increased my mileage on my bike and surprise…I’m still alive. I have decided to do 4 rides a week with one of them being a long one (say about 30% longer than the other three). And although I realize jumping from a mountain bike to a nice tri bike will not make me an overnight triathlete, it does something for me in the motivation category.

My swimming has become more productive. Coach has finally moved on from “Kicking” to “Breathing” which allows for more arm movement and rotation. I actually feel like I’m swimming. And I have been using less and less of the kick board and have started to enjoy the success of finishing a full lap in the 50 yard pool. I can’t wait to get to actual stroke mechanics.

Running is a different beast…one I can’t seem to master. My lungs tell me to sit back and enjoy it but my legs are always pissed the next day. I just can’t seem to keep the shin splints at bay. I reduced my running to TREADMILL ONLY sessions, twice a week. I do about 2 miles per session at an 11 minute pace. And I feel great doing it. But within a couple of days, here comes the shin pain again. ANY ADVICE? Do I need orthopedics? When I went to replace my old shoes last week I was told it wasn’t the shoes and to slow my mileage. HOW IN THE HELL DO I SLOW IT ANY MORE? Walking only?

Elwood,
I have been trying not to get caught up into the “speed” aspect of training. Concentrating on form and length of time of each exercise.

JHC,
As far as what I feel “limits the lengths of my rides”…I would say legs followed by comfort in the saddle. My lungs feel great. My legs start to feel a little rubbery around 6 miles. And I am using heavily padded bike shorts but I think my position on a mountain bike is so “up and down” rather than aero I am putting alot of pressure in the “taint” region. Plus my wrists get a little sore from me leaning down on them.

Mr. Tibbs,
I live in The Woodlands just north of Houston. And if anything I need to lay of the sauce a little more…one of my many weaknesses. :slight_smile: