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I just started training for my first tri and I was wondering a couple of things...
1. What kind of suit do you wear in the pool during training sessions? Regular swim trunks or tight fitting trunks like you would wear during a race.
2. Right now I am running/biking/swimming a total of 5 to 6 days a week to get in cardio shape but I want to do some weight training to not lose muscle. I was thinking of doing the advanced HGM Phase 1 circuit (1 day a week) or a boot camp style class (lots of running and body weight work) two days a week in place of running/biking. Good? Bad? Indifferent?
3. I know I need to listen to my body but other than that is it recommended to take one or two days a week for rest? I'm taking one day a week now and I feel great.
BTW... I am planning on doing an XTERRA offroad tri in June. 1000m Swim, 20k mtn bike, 5k run.
Thanks guys!!!!!
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Nothing is particularly hard if you divide it into small jobs.
-Henry Ford
Firstly, congratulations on starting training for triathlon - great sport, great lifestyle, full of great people!. To answer your questions:
Quote:
What kind of suit do you wear in the pool during training sessions?
I wear lycra shorts in the pool.
Strength training:
Not familiar with the HGM program, but some general guidelines: If your goal is to not lose muscle mass, I wouldn't recommend incorporating running/cycling training into a strength session. Don't get me wrong, doing strength training with running/cycling in a circuit style is great for building fatigue resistance (especially with BW exercises as per your boot camp description), to enhance running/cycling form under duress (improving efficiency), and raising lactate threshold - all great predictors in endurance sport performance. Not so good for maintaining muscle mass though, so if this is the goal then I would recommend 1-2 sessions of pure strength training. Just be clear on what is more important - a lower race time or being jacked?
Quote:
is it recommended to take one or two days a week for rest?
Depends on your previous experience, previous injuries, and current fitness. Glad to hear you will listen to your body', but overtraining can sneak up on you pretty quickly. Just keep an eye out for physical signs such as being significantly slower in training, higher or lower heart rates than usual, lack of appetite, persistent muscle/joint soreness, disturbed sleep, reduced sex drive, and psychological indicators like irritability, poor concentration, and simply not looking forward to your workouts.
Having 1 day a week off is usually fine for most young, fit people, but I would still recommend having one week in every 3 where you drop the intensity and volume and focus more on complete recovery (still maintain frequency). And don't forget to taper the week before (more than just taking it easy, but that's for a different post!).
Ahhhhh.....I love Xterras! I highly recommend core workouts. It will pay off nicely in the swim and mountain bike. HGM once a week ain't bad but make sure you're getting some kind of body rotation training. Good Luck.
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Today's mighty oak was once just some nut who held his ground!
Don't get me wrong, doing strength training with running/cycling in a circuit style is great for building fatigue resistance (especially with BW exercises as per your boot camp description), to enhance running/cycling form under duress (improving efficiency), and raising lactate threshold - all great predictors in endurance sport performance. Not so good for maintaining muscle mass though, so if this is the goal then I would recommend 1-2 sessions of pure strength training. Just be clear on what is more important - a lower race time or being jacked?
Here are some of my stats....
Age: 33
5'10" about 175
Been MTN biking for about 12 years, in fact, I used to race MTN bikes (beginner class) in my early 20s, best finish I every had was 3rd place.
Been running for about 5 years, last year I ran a couple of 5k, one 10k, and an 8k. I ran the 8k with a family member that did some tri's last summer, kept up with him the whole race so I thought, hmmm maybe I could do a tri.
I also did the MS150 last summer in DeKalb Ill (Tour De Farms).. For those of you unfamiliar with that, it is a 2 day 150 mile bicycle ride that benefits Multiple Sclerosis
This is the first time I have every really had a purpose for working out (other that to lift more weight or look better naked) so I think I will jump in with both feet and concentrate on the things that will help me have a faster time. I'm really not a big guy, and not really ripped, so I don't think I have that much muscle mass to lose.
ODB, I have never been much of a roadie so the XTERRA is a perfect setup.
Another question.. Thursday is my first day in the pool. I know how to swim but what should I focus on when I'm there? Any tips??
__________________
Nothing is particularly hard if you divide it into small jobs.
-Henry Ford
Get your swim stroke down first. That will be key. It's just like squating or running, you need to find perfect form and make it a habit. Check out Total Immersion - it's a great swimming instructional.
I take a lot of rest - my body needs it. But a rest day for me might include a 20 - 30 minute run, or a really easy 30 minute swim, so I just lighten the load while keeping active. I can't sit around for a full day without doing something. I get really annoying and fidgety.
E
__________________
"It's what you've got inside that matters. The details and technological things will take you only so far. You still have to pedal the bike. Some people are always looking for the magic secret. There's no secret. Just bust your ass." -Dave Zabriskie
Thursday is my first day in the pool. I know how to swim but what should I focus on when I'm there? Any tips??
What Eric said (ie Total Immersion). As the TI crew say, I found that the biggest impact on my triathlon performance was coming out of the water fresher for the bike and run. Still slow and back of the pack, but at least I have never had trouble finding my bike in the transition area.
Also, get some coaching if you can, even if it is just for a weekend camp or similar. It can be pretty hard to tell if your hips are high, or whether you are fishtailing etc when you are just focussed on breathing.
Another thing... if you are doing XTERRA at this distance, your main predictors of race performance (this sounds like this is more important, and hey if you focus on improving your XTERRA performance, you will also 'look better naked' as was a previous goal!), will be:
1. High power-to-weight ratio (especially if hilly). Improve by reducing BF%, increasing/maintaining strength.
2. High Lactate Threshold. Improve by certain interval training.
3. Mt Bike skills.
4. Efficiency at all 3.
Sounds like you have a great background for the MTB portion, and good running ability. Can't reinforce E's comments abou tthe swim though - technique, technique, technique!
__________________ 2009: No races, No times. Slow year. So, now you're 96 cals short. You're now in starvation mode. Doomed. - LostDog
Blog entry: November 1, 2009, Pancakes LiveSTRONG daily plate log
I have been checking out the swimming forum a little and I will check out the Total Immersion site. I will have to check around for some type of swim coaching.
I don't know the exact MTB course yet but I have ridden the trail that the race is being held on and it is pretty flat.. (not to many hills in southeast lower MI)
I am feeling pretty good about the running and biking but the swim has me nervous!!!
__________________
Nothing is particularly hard if you divide it into small jobs.
-Henry Ford
I haven't had time to look into the swim clubs yet but I did do my first swim session last week. I swam for about 45 minutes and ended up doing 25 or so laps back and forth (25 meter pool). My shoulders were tight the next day as well as my legs but overall I felt pretty good.
I actually got out and hit the trail on Saturday morning. Check out the Cycling forum for some pics!!
__________________
Nothing is particularly hard if you divide it into small jobs.
-Henry Ford
If you think you might do a few tri's (and hey, once you've had a taste it can get pretty addictive), then you might consider getting a wetsuit made specifically for open water swimming.
It will give you extra buoyancy, making your swim portion faster and easier. The best thing yet, is the worst you are at swimming the more you benefit. This is great for blocks of lead like myself.
I'm thinking I might need to get a hold of a wetsuit because the race I want to do is taking place the first weekend of June. I think the water might still be a little cold!!
Fish.. Have you ever rented one?? I'm no germaphobe(sp?) but renting a wetsuit sounds a little gross to me.. Someone over at Beginner Triathlete.com suggested www.wetsuitrental.com so I may be looking there, as well as, a local place.
__________________
Nothing is particularly hard if you divide it into small jobs.
-Henry Ford
I'm thinking I might need to get a hold of a wetsuit because the race I want to do is taking place the first weekend of June. I think the water might still be a little cold!!
Fish.. Have you ever rented one?? I'm no germaphobe(sp?) but renting a wetsuit sounds a little gross to me.. Someone over at Beginner Triathlete.com suggested www.wetsuitrental.com so I may be looking there, as well as, a local place.
Let me get this straight....you're going to get in the lake with a few hundred of your closest friends some of whom will use the opportunity to explicate themselves of a little extra water weight before getting to the bike and you're worried about germs in your wet suit? Spray it down with some Lysol and swim your ass off ! Germs are scared of real triathletes.
__________________
***
Today's mighty oak was once just some nut who held his ground!
Let me get this straight....you're going to get in the lake with a few hundred of your closest friends some of whom will use the opportunity to explicate themselves of a little extra water weight before getting to the bike and you're worried about germs in your wet suit? Spray it down with some Lysol and swim your ass off ! Germs are scared of real triathletes.
Really?? Maybe if I just hang in the back then the water will be warmer and I won't need the wetsuit.
__________________
Nothing is particularly hard if you divide it into small jobs.
-Henry Ford
Really?? Maybe if I just hang in the back then the water will be warmer and I won't need the wetsuit.
That's one strategy....
I have a shorty wetsuit that I actually boaught for the canoe section of winter adventure races. I have never worn it for a tri. The ones I've done are in warmer water. (due to season and not supplemental warm additives)
__________________
***
Today's mighty oak was once just some nut who held his ground!
The swim is the most sanitary part. Wait til you see some dude hanging his johnson out the bottom of his shorts while continuing to ride, or hear some of the farts these competitive guys drop on the run...unbelievable what gels can do to the GI tract. I'm not that competitive, I'll stop to piss thanks.
And Joe is right, germs fear real triathletes.
E
__________________
"It's what you've got inside that matters. The details and technological things will take you only so far. You still have to pedal the bike. Some people are always looking for the magic secret. There's no secret. Just bust your ass." -Dave Zabriskie
Hey Eric, what a strange week - this is the third time I have entered into a discussion this week about toiletting and long distance tri's. 15 months since I did Busselton and not one question about how you relieve yourself, and bam! - 3 in the last 7 days. Universe works in mysterious ways...
__________________
"It's what you've got inside that matters. The details and technological things will take you only so far. You still have to pedal the bike. Some people are always looking for the magic secret. There's no secret. Just bust your ass." -Dave Zabriskie
First Tri training questions
and you're worried about germs in your wet suit? Spray it down with some Lysol and swim your ass off
! Germs are scared of real triathletes.
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