im a newbie and i need help!!!! - Triathlon Week

keith · 04-07-2005, 06:22 PM

Hello, im new to all of this but i am very commitide to compete in a sprint triathlon. The problem is, is that i can't find a program. I am a young college student who has had weight problems in the past but have now defeated them. Im trying to set new goals for myself and this is one of the top ones. Im not really experience on anything, i mean im in fairly good shape. Im hoping i can find a great program to help me get to my goal. Thanx

keith

Spike10 · 04-08-2005, 12:21 PM

Hi Keith, first of all where are you in the world? (you should fill out the profile section), this is a great site for info but we need some basic information about you and where you are to help you out. I too have become very committed to tri's and the training, this site has helped me to stay focused and there is a wealth of information to be had. I live in Colorado and I plan to attend as an volunteer and a participant this season in many races and I will let Triweek know my results. I have also learned a great deal from the Forums section, as for your "program" are you looking for a training program or a racing program?
Talk to you soon.
Spike.

keith · 04-09-2005, 02:30 PM

I just now filled out my profile so all the info about me is in there. idk if im looking for a training program or a racing program lol im like a blind fish in the water. There is a race on Aug. 14, that is the one that i want to be ready for. The place where the race is at is kind of hilly and its at Wilson, KS. The thing that i am most worried about is swimming, im not a strong swimmer but im an ok biker and runner. right now i have been just working out like lifting and running but i don't have a certain thing that i do. But idk what i need to do, what kind of bike or anything. The only thing that i know is that if i but my mind and heart to it i can achieve this goal. thanx for ur reply it means alot.
Keith

julian · 04-11-2005, 12:27 AM

Hi Keith Im new to this aswell and just gave myself 5 weeks to train for my first sprint which is this Sunday, i too did not have a programme and swimming was my weakest dicipline but i have been swimming twice a week and have noticed a vast improvement. Keep checking out this forum as I have and you will pick up loads of tips.
Good Luck
Julian.

Spike10 · 04-11-2005, 12:10 PM

Keith, if you don't have a bike now, you might want to borrow one from a friend for your training and first race, just make sure it's set up for you to make it comfortable and efficient. If you are in the market to purchace one, you need to decide what type of riding that you will be doing the most of in the future i.e. Road/Mtn./or Tri only, then go to the internet or the local bike shop and see what strikes your fancy. My personal favorite is Trek but everyone is different, that's why there is so many choices, get a bike that fits and works for you.
The system that I use for training is to first decide what distances I will be doing (you have a race in mind, so us it) then locate your water (pool, lake, ocean, whatever) start with short distances and work up to race distance. I like to swim at least 3 times a week (early mornings at my pool, yawn!), I also use my neighborhood to distance tracks for the bike and run portions, just get in the car and make loops from home in varying lengths and as before start with short and work up. The next step is the fun one for me, start puting them together, figure out a good time to start in the water and take your bike, do your swim, get changed (use this as your T1) take your time to get ready for the bike just so your mind and body work together, do the ride and then of course the run. I set up the ride to start at the pool but end at home, then I park and change for the run (T2, this is when I take a break for food and bathroom) then hit the road for the last loop finishing at home. I hope this has been what you are looking for, it works for me. Remember to stay hydrated and to eat, listen to your body and it will tell you what it needs, and the most important thing is to have fun.
Good luck.
Spike.

keith · 04-12-2005, 02:11 PM

Thanx for all of your suggestions!!! Is it ok to still lift on the days that i do cardio (swim, bike or run)?

Spike10 · 04-13-2005, 08:24 AM

I don't see why not, I lift in and around my other workouts too, but like I said before, listen to your body and it will tell you when you are doing too much. Don't over train, it's worse waiting for an injury to heal than to train a bit slower.
Spike.

**daphne** · 04-13-2005, 01:17 PM

Hi Keith, welcome to Triweek. Spike gave some excellent advice, as always, and I would encourage you to follow it. In general, training can be broken into 3 phases, Base, Speed, and Taper. The base phase would take 1/3 to 2/3 of the total training period (i.e. if you have 12 weeks, then spend 4-7 weeks in base) depending on your cardiovascular condition). During phase you typically go longer distances (gradually), and just below your anaerobic treshhold (not too much breathing effort). You concentrate on technique and being accustomed to the distance. The speed phase, you include some interval workouts (where you go faster, then slower, faster etc.), bricks (bike to run). The taper should be the last 2 weeks, where you decrease the volume and intensity (gradually). The body will then be ready to peak at race day. These are general descriptions of the training cycle. However, you can tailor it to fit your needs. A good way to break down your training times per sport is to know that most likely you will spend more time biking, then running, and the least swimming. Proportionally, biking should take more time in your training schedule, running after, and swimming the least. BUT, if swimming is your weakest and running your strongest, I would spend equal time for both.

For the swim-since this is your weakest, I suggest you consider have a swim coach for 1-2 times to help you with technique. If you get that wrong, it may lead to spending a lot of energy and not a lot of speed and to shoulder injuries. Get the technique right and then you are set.

I highly recommend getting a triathlon training book. That's how I got to do my first training schedule and provided a good guide. I recommend "Triathlete Magazine's Complete Triathlon Book: The Training, Diet, Health, Equipment, and Safety Tips You Need to Do Your Best" by: Matt Fitzgerald. It is easy and straight forward. Friel's book is very good too but not recommended for new to triathlon.

Good luck and let us know how it goes.

D.

keith · 04-14-2005, 10:35 AM

Thanx everyone for all of ur help!!! When competing in a triathlon do u stay in the same clothes thru out the hole race? Where are some web sites that may sell items that i need and how much should i spend since this is my first tri, because i don't have a bike i have just been training on a stationary bike. thanx for all the help!!!

keith

crazylegs · 04-16-2005, 01:19 AM

I am preparing to do my first tri soon. I have bike and run experience, but like you, swim is my weakest event. I have a swim coach and I still managed to hurt my shoulder by imporper technique. I ride an inexpensive KHS bike, which I love. I made sure that I had the right fit first. I tried several bikes, and the KHS model was the one that handled best at a great price...then I added clip-on aero bars. Running shoes are pretty much a personal preference, as long as the fit is right. My bike shoes fit fairly snug, whereas my running shoes have a little room in the toe.

I plan (but like I said I'm new at this) to wear my bike/run clothes under my wetsuit. My only concern is that I will get too hot, but I don't think so, plus I need to save all the time I can in the T1 and T2. I also bought lock-laces for both my bike shoes and running shoes. Never have to worry about tying them again.

Ebay is a good place to look and get an idea of some of the equipment that is used and at what price they sell for. My question is this...during a sprint (5K) run, is a fuel belt really necessary. I usually just carry the same type of water bottle that I mount on my bike. Will a fuel belt really save time and energy, or is this just something else that tri techies buy just because someone sells it?

paul h · 04-16-2005, 05:56 AM

I HAVE STARTED RUNNING SERIOUSLY OVER THE PAST MONTH (REALLY NEW) THIS IS REALLY THE FIRST RUNNING I HAVE DONE SINCE LEAVING THE ARMY. CYCLING, NOT A PROBLEM BEEN CYCLING FOR YEARS. tHE PROBLEM IS MY KNEES, AFTER TWO SESSIONS MY KNEES ARE PAINFUL. THE PAIN SEEMS TO BE CENTRAL TO THE REAR OF THE KNEE. i HAVE HAD MY FEET AND GAIT CHECKED AND AM TOLD THIS IS OK. DO I RUN AND TRAIN AS NORMAL OR CAN ANYONE OFFER ADVICE?

crazylegs · 04-16-2005, 04:19 PM

Paul-

I have been in the Army for 13 years, so I can really relate to how abused and banged up your knees and lower back can become. If there is nothing wrong physically with your knees, maybe there may need to be some minor technique adjustments. I subscribe to Runner's World Magazine, and an article a couple of months ago suggested that a lot of knee and back pain is caused by the runner striking the ground heel first. This is a lot of shock (especially over 5-10 miles) for the knee to take. I believe the article stated that the knees absorb about 3 1/2 times your body weight, so they suggested having the balls of your feet strike the ground first. I have been trying this for three months with great success. Not only is my cadence higher (due to more forward movement and less horizontal movement), but hitting the balls of your feet first helps cusion the shock on your legs.

Also, I have to stretch and warm up longer than younger runners. This may or may not work for you, but it did help me - although I don't know how much more painful your knees are than mine.

paul h · 04-17-2005, 04:05 AM

Thanks crazylegs, the technique you mention is something I have been working, though my Doc seems to thing I have a problem with my siatic nerve, just what I need , so I guess the physio will be busy.

I do find placing the balls of the feet first more comfortable, though I am trying the "pose method" of running which induces a more forward motion.

Anyway thanks for the advice.

crazylegs · 04-17-2005, 08:37 AM

Paul, I too have a pinched sciatic nerve. It was so bad for awhile that I could not stand up straight and my legs would go numb. I went to physical therapy for months with no success. I read an article on some medical site about back pain and pinched nerves, and it said that a lot of back pain can be cured by strengthening your core muscles...so I really concentrated on strengthening my stomach and lower back muscles. I went to a gym where it was easier to find machines that fit my specific needs. To make a short story long, within weeks I noticed a vast improvement in the way I could stand and walk without my legs getting numb. Now, one year later, I hardly notice the pinched nerve and can run pain free. Hopefully, you won't need surgery to correct the problem.

Sounds like you thought this out a lot already, so I'll just shut up and leave your running technique to the experts.

keith · 04-18-2005, 06:22 PM

What kind of clothing to i need if im gonna stick w/ triathlons. and what do i wear for triathlons?

keith