Just Started, Need Adive - Triathlon Week

banek · 08-10-2005, 06:06 PM

I recently got a Membership to Lifetime Fitness and am Planning on purchasing a MASI Alare.

My first week at the gym, I would cover 20-25 miles on a stationary bike, and jog 1 mile and walk 5 miles. I'm overweight and am first trying to lose weight. I'm about 20-25 pounds overweight.

What is a good workout for a newbie. I do have bike, weight lifting & running experience

How many miles run/bike/swim per week?
How many times per week for weightlifting, how long? Intensity?

I only work part-time so I have PLENTY OF TIME.

_thanks in advance for any input!

banek · 08-10-2005, 06:08 PM

Sorry, those biking & running/walking were PER DAY figures.

sfricks · 08-11-2005, 11:00 AM

What distance race are you pursuing? Training for a Half Ironman would be dramatically different than that for a Sprint. 20-25 lbs is pretty simple to drop. That by itself will help tremendously. Picture this: you're holding 2 gallon jugs of water, one in each hand. Now, run 3 miles. Arms hurt yet? Feel fatigued? You're only carrying 14 lbs! --- This was the very story my doctor gave me that encouraged me to loose a few. Good luck and welcome aboard!

Smartt/RST · 08-11-2005, 12:51 PM

Quote:

Originally Posted by banek

I recently got a Membership to Lifetime Fitness and am Planning on purchasing a MASI Alare.

My first week at the gym, I would cover 20-25 miles on a stationary bike, and jog 1 mile and walk 5 miles. I'm overweight and am first trying to lose weight. I'm about 20-25 pounds overweight.

What is a good workout for a newbie. I do have bike, weight lifting & running experience

How many miles run/bike/swim per week?
How many times per week for weightlifting, how long? Intensity?

I only work part-time so I have PLENTY OF TIME.

_thanks in advance for any input!

As sfricks mentioned, your event goals are everything. But I can give you some advice from the information you have given:
1. Focus on cycling, swimming and diet to help reduce the extra weight you are carrying around. With a running background, your risk is potentialy limited, but carrying extra lbs. while running will increase your risk of injury. You can also reduce the impact of running by utilizing treadmills, trails and other surfaces that are softer than concrete and asphalt.
2. As a newbie, the number of times per week you should swim/bike/run can be basically the same (eg: 3 each), unless you are particularly limited by technique in one sport. If so, spend some extra time addressing that issue: swimming is usually the problem sport here; a few lessons can go a long way to starting with good habits.
3. If triathlon is your goal, limit your time lifting weights and focus on core endurance and posture training when you do hit the gym. If overall health is a priority, then a "classic" strength training program employed 2 times per week is plenty when combined with all the activities of triathlon.
Best of luck!

Zylo · 08-14-2005, 02:07 PM

Just start out slow.

Instead of focusing on distance, aim for time.

Try jogging for 10-15 minutes. Once that becomes easy enough you can go for 20-30minutes.

Use the elipticals, treadmills, recumbents, sign up for spin classes or take a swim in the pool. By trying different things your workout will stay fresh and interesting and you won't get bored. Cross training is the best way to stay motivated and have fun.

You can lift weights 2-3 times per week with a day or two off in between each session. If you aren't sure what you should be doing, ask a friend or someone you know to show you how and give you some advice. It all depends on your personal goals.

Good Luck!