Triathlon Training

Feb.13-19 2017: A New Way of Thinking

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Monday-

AM: 30 minute bike on the trainer

PM: 4 miles easy

 

Tuesday-

AM: 4 miles easy

PM: 8×400 meters with 1:10 rest

73 – 77 – 75 – 77 – 71 – 71 – 73 – 70

Weights:

3 x 8 single leg glute bridges

3 x 6 single legs RDLs

Hip abduction exercise

Weighted pull-ups, weighted chin-ups, rear delts, biceps, Abs

 

Wednesday –

AM: 4 miles easy

PM: 1200 yard swim + 2 x 50 yd fast = 1300 yds

 

Thursday-

AM: 45 minutes on the trainer

PM: 7 miles with 3 interval miles. 1 mile rest in between

~6:00, 5:40. 5:30

 

Friday-

45 minutes HARD on the trainer

 

Saturday-

12 miles at ~7:10 mile pace average

60 mile bike with Tassin and Happel

Sunday-

10 miles easy + two margaritas on the rocks

 

47 miles total

 

Because of weather and time constraints I did not get on the road with my bike as much as I wanted to. A few seasoned Triathletes suggested backing off on the running and do more biking. The beginning of my week was light on the trainer but Saturday was a 60 mile ride to make up for it.

During this 60 mile ride, I was introduced to a new concept called “The Bonk.” You can read about it HERE or you can just do a Google search for “The Bonk.”

Around mile 50 I felt lightheaded and weak from calorie deprivation so Jason handed me a Gu pack and I was a new man.

This was a very humbling event and I look forward to all of the new experiences that come with training for a new sport.

 

 

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A New Start

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I started the new year off with a win at the Ice Man Dip & Dash. It is usually completed by crazy-hungover people who didn’t get enough stimulation from whatever New Year’s Eve party they attended the night before.

The weeks following my victory I bounced back and forth between wanting to continue exclusively running or switch over to triathlons.

I started experimenting and slowly adding a few swims and a few rides.

Below are my weekly summaries until now. If you feel the need to critique my training, then please do so. All I did was cut back the quantity of my running and fill in the spaces with swimming and biking. I am trying to keep a similar run template as before but I am finding it hard to balance hard bike rides with hard runs.

Also, “OFF” days are very hard for me to figure out because in the world of triathlons an off day can mean a day in the pool or a light bike ride.

Week of Jan 23-29:

 

Monday-

Tempo day

15 minute warm up

12 minute tempo

15 minute cool down

Strides

~7 miles

Followed by weights:

3×6 single leg dumbbell squats

2×6 walking lunges

Hip abduction exercises with theraband

Shoulders and biceps *bonus*

 

Tuesday-

1 hour bike, 4 mile run

 

Wednesday- 

6 miles easy, 4 strides

 

Thursday- 

15 minute warm up

4×5 minutes with 2 minute jog rest

*hard*

15 minute cool down

4 strides

Weight room session:

Box jumps, single leg hops, hang cleans

Pull-ups, chin ups, back exercises

ABS

 

Friday- 

1000 yd swim

Dumbbell bench press, push ups

 

Saturday-

10 miles

Short bike ride

 

Sunday-

15 mile bike ride

 

*35 running miles total*

Week of Jan 30- Feb 5:

 

Monday- 

20 minute warm up

15 minute tempo

20 minute cool down

6 strides

Weights:

3×8 deadlift

3×6 single leg rdl

Hip abduction exercises

Shoulder press, bicep curls

Afternoon: 3 miles, 4 strides

10 miles for the day

 

Tuesday-

1 hour bike

 

Wednesday-

4 miles, 6 strides

2000 meter swim with Steve Happel

*workout, 7 out of 10 intensity*

 

Thursday-

Attempt at a workout because the fatigue from the swim workout was 10 out of 10.

3 miles AM

3 miles, strides  PM

 

Friday-

1 hour bike

 

Saturday-

12 miles, 4 strides

 

Sunday-

played paintball all day

 

*32 running miles total*

 

Week of Feb 6-12:

 

Monday-

30 minute bike on the trainer

No run, bruised knees from paintball

Weights- upper body, ABS

 

Tuesday-

Bad weather all day combined with work ruined my morning.

Run workout with Happel

Mile warm up, strides

4×800 at 2:40, 1:10 rest

Mile cool down

Weights:

3×6 back lunges

3×6 step ups

 

Wednesday-

1 hour bike, 4 mile run (brick)

Best brick run so far. Legs felt great

 

Thursday-

8 miles, 8 strides AM

Workout with Happel in the afternoon:

2 interval miles, ~5:40, ~5:35

14 total for the day

 

Friday-

1 hour bike, 4 mile run brick

 

Saturday-

12 miles, 4 strides

 

Sunday-

completely OFF

 

*40 running miles total*

It’s been a while…

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It has indeed been a while since I posted on my blog so it’s definitely due for an update.
The last full post I made was during Cross Country season of 2015. Since then, I finished my last indoor and outdoor season as a college athlete and I graduated Louisiana Tech.
What’s next for me as an athlete?
I’m still trying to figure all of this out. I’ve been averaging a solid 40 miles per week with *some* cycling and occasional swimming.
For now I plan to ease into a few sprint tris while simultaneously trying to improve my running.
That being said, I dropped $140 dollars on aero (Tri) bars for my bike.  Maybe that is a message from my subconscious to dive in head first (pardon the pun).

For now, here is my 2017 Spring race schedule:

March 2- St. Patrick’s day classic 2 miler (CCC 10k qualifier)

March 17-18- Latech Jim Mize meet (3k, maybe 800m if coach allows)

April 2- Pelicanman Duathlon

April 8- Traditions Triathlon