Triathlon Training

[Rex]

I start the mid night shift this Sunday, and as a result am no longer required to run unit PT. So training is on me. There is a Sprint Triathlon coming up in April. I have some time, but I want to run it and run it well.

The distances:
Swim- 750m
Cycle- 20k
Run- 5k

I routine I've devised so far is below.

Day 1:
-Swim 800m
-Weights (Pull*)

Day 2: Brick
-Cycle race distance
-Run half race distance

Day 3: Rest

Day 4:
-Swim 800m
-Run: wind sprints

Day 5:
-Weights (Push*)
-Cycle Race distance

Day 6:
-Swim 800m
-Run 45 min steady pace

Day 7:
-Cycle 45 min steady pace

*Weight training wise I will be focusing primarily on the big 3. Legs will be incorporated into Push day.

With the increased cardio I anticipate the weight loss, and am not worried unless I drop under 140, am currently 165. Will I be depleted of any vitamins that I should get a daily vitamin supplement? Also what kind of shorts prevent the damn bike seat from making my ass not feel like it's been exfoliated?

Suggestions and comments welcomed. K for all constructive criticism.

 

[Synpax]

Training for tris myself.

Change day 7 - replace cycle with run 3x race distance.

Change day 2 to run full distance at near race pace, then run again at light pace.

Day 4: Replace wind-sprints with fartlek. 5 x 4 minutes at faster than race pace, 1.5 minute jog.

Good luck.

 

[Rex]

Thanks for the input. I have to spread around the green before I can hit you again.

 

[Synpax]

NP. Those wind-sprints do you no good.

Attack the distance from the front and the back - run multiples at a slower but increasing pace, run faster for a shorter distance. Gradually you can bridge the two and get the best time.

 

[textridave]

How are you doing with your training? Do you have an update?

 

[Rex]

How are you doing with your training? Do you have an update?

I did a duathlon back in Sept 3.1 mile run, 10 mile bike, 3.1 mile run. I finished in 88 min 56.06 seconds. I had to use a mountain bike because I couldn't find a road bike. That really hurt my time. Came in 2nd place in my age group.

This year: I tore a labrum in my shoulder [not going to docs yet] bc I'm about to get deployed in a few months, so I won't be around for the triathlon in June, the duathlon in Sept. Whether or not it all goes through depends on if I'll participate.

Next year: Triathlon might get canked after I come back and have my shoulder operated on, and duathlon falls after my EAS.

 

[textridave]

I did a duathlon back in Sept 3.1 mile run, 10 mile bike, 3.1 mile run. I finished in 88 min 56.06 seconds. I had to use a mountain bike because I couldn't find a road bike. That really hurt my time. Came in 2nd place in my age group.

This year: I tore a labrum in my shoulder [not going to docs yet] bc I'm about to get deployed in a few months, so I won't be around for the triathlon in June, the duathlon in Sept. Whether or not it all goes through depends on if I'll participate.

Next year: Triathlon might get canked after I come back and have my shoulder operated on, and duathlon falls after my EAS.

Wow..

I would say that will put training and tris on hold for awhile...

Deployed? USMC? Navy?
How can you be deployed with the bad shoulder?

Good Luck and stay safe..

 

[Rex]

Wow..

I would say that will put training and tris on hold for awhile...

Deployed? USMC? Navy?
How can you be deployed with the bad shoulder?

Good Luck and stay safe..

USMC on the 3rd year of my contract. Easy to be deployed with a bad shoulder when you refuse to go into medical to have it worked on because you want to be deployed.

 

[dicedgunz]

what kind of work you do in the corps? you getting deployed to anywhere good , hopefully not something boring.

 

[Rex]

what kind of work you do in the corps? you getting deployed to anywhere good , hopefully not something boring.

I do Bulk Fuel, but I'm going to be security in Iraq. Leave in a few months.