Swim Trys a Tri - JP Fitness Forums

swiminto · 12-03-2007, 09:37 PM

Okay, as some of you know I swim lot, but over last year and a bit, I have just not had the inspiration to really get back into it as I should. So I decided that perhaps I should give masters swimming a rest and try another sport. So I thought why not try a Triathlon!

The first place I looked for info on training for a tri is here, under the Multi sport forum and there I found a link to Beginner Triathlete, so I registered and chose a workout plan that will get me on my way. Then I looked up when the first triathlon in Ontario near me and there is one in June..that gives me 7 months to train and prepare.

So today I did a brick workout of sorts The workout is based on time, not on distance.

12 minute swim 750 meters
24 minute Bike 5.51 miles

One workout down and looking forward to a lot more.

BTW, Can anyone tell me what this Running thing is about, what the hell does it mean to run?

Just kidding

swiminto · 12-05-2007, 08:50 PM

Today was a swim day...the plan called for 20 minutes of swimming, so I did a warmup about 5 minutes, then I did 6 x 200 with 15 seconds rest between the 200's then a 5 minute cool down. The workout plan called for warm up, then 20 minutes of swimming then a cool down....Total swim 1800 meters, in 30 minutes.

Then went to the weight room and did some basic exercises

Lat pull down
Dumbbell Flyes
Lunges (hate lunges)
Rows
Leg curls
Bench Press

Just starting out in the weight room again, so nothing heavy. All exercises were done 3 set of 10 reps, with 30-45 seconds between sets..3 minutes between exercises.

After that I went to the local running store and got fitted for a pair of running shoes. After about 30 minutes, of the clerk watching me walk, then jog, then run, and looking at my old shoes they came up with 4 pairs of shoes for me to try.

The lady analyzing my gait, looked at my foot and said "You are a size 10!" too which I replied I said no, "I take a size 9" Apparently I have been wearing my shoes one size too small, so I took her advice and moved up a size.

In the store the shoe fit well and was very comfortable, we'll see how that goes on my run day.

Tomorrow is a Bike workout...I am on a spinner/lifecycle for 40 minutes...

2 workouts down, and countless more to look forward to.

K-Court · 12-06-2007, 02:19 PM

Swim, good luck on the training. I will be watching with interest and have every expectation that you will succeed in your goal with flying colours!

swiminto · 12-07-2007, 10:08 AM

Thanks K-Court...I will do my best to keep posting on this log...

Thursday..I messed up, it was actually a run day, not a bike day as I thought...so armed with my new LARGER shoes I hit the running track/treadmill....

I walked for 1 KM, on the track, but then switched to the treadmill, as the Running track was rather warm, I could feel the warm air blasting through the vents along the track.....

So on the treadmill, I did 25 minutes of walking/jogging combos..

3 min walking 3.5 mph
3 min brisk walking 4.0 mph
1 min jog 5.0 mph
3 min walking 3.5 mph
3 min brisk walking 4.0 mph
1.5 Jog 5 mph
2.5 min walking 3.5 mph
2.5 min Brisk walking 4.0 mph
1.5 min jog 5 mph

Then a cooldown......all in all I went just over 3.5 km I believe. As I do not make a habit of running, I figured I would start out slower and then feel my way with the running, no use going balls out and risk injury, right?

Weighed myself at 179.8 pounds, then hit the showers.

Legs feel fine today..Tonight is the Bike and according to the schedule it is a long bike ride 80 minutes, all indoors..YIKES!!! Better recharge the ole Ipod for this ride.

swiminto · 12-08-2007, 10:21 AM

So yesterdays' ride was not too too bad, I only had to go 40minutes though, well 45 with a warm down.

So I got on the lifecycle, and put in my info, then started on a random course level 2 for 24 minutes...all was fine, then at 24 I switched up to level 5 and still, all went well. Took me a few minutes and several tries at getting a good riding position..I settled for the seat height up around 16.5, this seemed to let my legs, get what i felt was, a comfortable extension, on the down pedal. (not full extension, knees were always bent and never locked out)

All in all, I rode for 44.51 minutes and did a total of 10.85 miles or is it km. I am not sure what system the bike computer used, I will have to make a note to ask the next time. I am just going to assume, that it measures distances in miles, for now.

Legs and suprisingly the butt is fine today, those bike seats can be murder on a guys butt.

Today, is a lifting workout.

K-Court · 12-09-2007, 12:00 AM

So what was the 80 minutes thing then, swim? Was that just an error?

You're off to a good start here. How'd your lifting go?

swiminto · 12-09-2007, 06:02 AM

Hey K-court, me being the doofus that I am, I printed off the wrong program at work. Good thing I rechecked the program on line, before I left. There were two programs, one training for a SPRINT triathlon and the other for an "OLYMPIC" triathlon. The Olympic program called for 80 minutes of biking, but the sprint program was for 40 minutes.

I think that the Sprint Triathlon is the best place to get a solid base and build from there. However, with that being said, with my swimming background, I probably will do a combo of the two programs..do the sprint program for the biking and running, but the "Olympic" program for my swim workouts.

Anyways, as for my lifting, I really did not feel like going to the gym and left my house at the last possible minute. I got my workout in and just out of the showers, as the announcement was being made about the facility closing, that is how close I cut it. But after my workout, I felt great, I felt like I had accomplished something, and I was glad that I went.

Lat pull downs
Leg press
Bench Press
Leg curls
Flys
Seated rows

Now the really bad part, I did the whole workout on machines..(ducks and runs for cover)

Today I have a walk/jog combo for 30 minutes.

mel · 12-09-2007, 03:58 PM

What a cool goal! I like that you picked out one well into the future and are working accordingly. I really want to do a triathlon, but the swimming just has me flummoxed. I've tried to teach myself an efficient stroke, but can't seem to get there. At least you have that part beat already.

Good luck and keep us up to date on your progress!

mel

swiminto · 12-09-2007, 08:21 PM

Thanks Mel. I fully intend to keep this log up, it is keeping me honest.

Today was a run/walk combo...total distance 2.2 miles or 3.5 km for us Canadians.

5 minute warm up, then the following

Light stretching

3 min 3.5 mph
3 min 4.0 mph
2 min 5.0 mph
2.5 min 3.5 mph
2.5 min 4.0 mph
2 min 5.0 mph
2.5 min 3.5 mph
2.5 min 4.0 mph
2 min 5.0 mph
3 min 3.5 mph

5 minute cool down
10 minutes of stretching

Overall good workout....slow and steady.

K-Court · 12-10-2007, 01:52 PM

MACHINES??????

(There ... someone had to say it.

)

As for cutting it close to closing time at the gym .... I pretty much do that every time I go!

Keep up the good work, swim (well, except for the machine thing ...).

kingkop182 · 12-10-2007, 02:29 PM

Going well so far, keep it up.

6 X200s with only 15 sec rest in between is mighty impressive

swiminto · 12-10-2007, 04:48 PM

MACHINES??????

(There ... someone had to say it.

)

Shh!!! not so loud.....people will hear you.

King, thanks for popping in with your encouragement, much appreciated.

swiminto · 12-11-2007, 09:20 AM

Monday night, a brick workout...30 minute swim followed by a 50 minute bike ride....

swim workout:
500 warm up Swim, kick, drills
20 x 50 on 1 minute done in sets of 5
Each set of 5 was done; 1-3 descend time, 4-5 drill
100 easy cool down

Total distance swam 1600 meters

Bike workout: On lifecycle

5 minute warm up (random mode; level 2)
40 minutes bike (random mode; Level 2-7)
5 Minute cool down

Total Bike Distance 11.46 miles

Stretched 10 minutes and then a hot shower.

Today I am feeling good, no soreness in the legs or joints..I will take that as a good sign.

swiminto · 12-13-2007, 09:49 AM

Wednesday the 12th...Run Day

Again keeping up with the walk/run combos....

5 minute warm up (no incline)

30 minutes incline 1.5% (Broken down as follows)
3 min 4mph
1 min 5mph
1 min 5.5mph
6 minutes random settings no less than 3.5mph no more then 4.0mph
1 min 5mph
1 min 5.5mph
6 minutes random
1 min 5mph
1 min 5.5
3 min 4.0

5 minute Cool down(no incline)

Total Distance 2.61 miles or 4.2 km.

Weights:

Seated row 70,80,90
Bench press 88,94,104 (not too sure of these numbers)
Leg press 170,190,210
Lat pull downs 70,80,90
Leg curls 50,60,70
D/B flys 17.5, 20, 20

3 sets of 10 reps each. Again, just trying to get back into the swing of weights...slowly I will be intergrating free weight exercises..(K-Court

)

K-Court · 12-13-2007, 01:10 PM

Define "slowly"!

Lots of work in there, swim. Nice going - you're clearly on the right track.

swiminto · 12-13-2007, 01:22 PM

Thanks K....you inspire me, with those crazy numbers you are lifting....

Actually everyone here inspires me in one way or another, thanks for letting me part of this great community.

Hmm Definition of slowly...let me get back to you on that one....

swiminto · 12-14-2007, 08:36 AM

Bike day.....

So today I got up to get to the Gym by 6:00 am...WTH? Anyways, instead of using the Life Cycle bikes, I decided to utilize the spin bikes that were just sitting there. WOW what a difference..it was like riding a Rolls Royce, compared to a Gremlin...(showing my age by refering to the Gremlin)

1/4 mile walking warm up

Cycled for 42 minutes total distance rode=14.63 miles which works out to about 20 mph average, I think

Then a walking cool down and some stretching...was out of the gym by 7:30.

swiminto · 12-16-2007, 06:13 AM

Yesterday Dec 15th....

Ran indoors, and was supposed to do a weight workout, but with the impending storm that was supposed to come in I cut my workout short. (Needed to get to the grocery store and stock up on things, just in case we got snowed in.)

Indoor track
Walked/jog for a warm up .6 miles

Tread mill
3 min 4 mph
2 min 4.5 mph
1 min 5 mph
Repeated this cycle until 5 times, until 30 minute elasped

Total distance 2.86 miles or 4.6 km

Then a cool down, on the indoor track.

No weights although weight day...like I said had to get to the grocery store....

mel · 12-16-2007, 06:54 AM

Looking good Swim, keep it up!

mel