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Three-Ways (The Triathlon Thread)

Discussion in 'General Sports' started by fiskful of dollars, Feb 28, 2015.

  1. fiskful of dollars

    fiskful of dollars Well-Known Member Gold Supporter SoSH Member

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    1,083
    Any triathletes around here? I'm a long time runner. Trying to make the leap into longer triathlons. I've done 5 sprints and 3 Olympic tris but have a half-ironman this fall. I thought it might be cool to talk about races, training, nutrition, etc.
     
    I'm a lousy swimmer. 1.2 miles in the ocean sounds bad to me...like potential drowning bad.
     
  2. fiskful of dollars

    fiskful of dollars Well-Known Member Gold Supporter SoSH Member

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    Is it me or do we not have any triathletes in the house?
     
  3. drleather2001

    drleather2001 given himself a skunk spot SoSH Member

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    Maybe try re-posting this with a clearer title.  I had no idea what 3Sports meant.
     
  4. fiskful of dollars

    fiskful of dollars Well-Known Member Gold Supporter SoSH Member

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    1,083
    Ok good tip Dr. L.
     
    I'll start…just got my training packet for my first ½ Ironman in Wilmington this October…anyone else got any races coming up?
     
  5. ManhattanRedSox

    ManhattanRedSox Member SoSH Member

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    Doing an Oly in Asbury Park, NJ this June
     
  6. fiskful of dollars

    fiskful of dollars Well-Known Member Gold Supporter SoSH Member

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    Sweet. I have a sprint tomorrow…gonna be cold. Good luck with your training.
     
  7. sime

    sime lurker

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    I'm thinking about competing in one this year or next and will follow this thread with interest.
     
  8. ManhattanRedSox

    ManhattanRedSox Member SoSH Member

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    anyone have any good resource for off-season (winter) training?
     
  9. Kremlin Watcher

    Kremlin Watcher Well-Known Member Gold Supporter SoSH Member

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    I am a (former) Ironman and triathlon coach. Happy to contribute and answer questions.
     
  10. fiskful of dollars

    fiskful of dollars Well-Known Member Gold Supporter SoSH Member

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    1,083
    Cool! I'm doing my first Half Ironman in about 3 hours. Any tips?
     
    Thinking about a full next year. I will definitely be checking in for tips over the winter like MRS.
     
  11. Kremlin Watcher

    Kremlin Watcher Well-Known Member Gold Supporter SoSH Member

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    So tell us about the race.
     
  12. fiskful of dollars

    fiskful of dollars Well-Known Member Gold Supporter SoSH Member

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    Great event. Did Beach2Battleship.
     
    I'm a novice swimmer and did the 1.2 mi course in 40 minutes. Pretty nice push from the current.
    Bike was on a rolling course (not pancake flat as billed). Very windy (20 mph w/ 25-30 gusts). Averaged 18.5 mph for 3:01
    Did the half (pretty flat) in 1:45
     
    Total time was 5:26.
     
    First time out at his distance so I was pretty psyched. It's a great race..highly recommended. 
     
  13. Kremlin Watcher

    Kremlin Watcher Well-Known Member Gold Supporter SoSH Member

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    That's a nice race. Congratulations. Great run.
     
    Riding in the wind is a huge test of technical skills and aero positioning discipline. Windy rides can be harder than hills. Seems like you handled it really well.
     
    What age group are you?
     
  14. fiskful of dollars

    fiskful of dollars Well-Known Member Gold Supporter SoSH Member

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    I'm in the 45-49 AG. Feeling pretty good today. Went for a brisk 30 min walk this morning. A bit sore but no major issues. What is the standard recovery like for a HIM?
    No schedule set for next year yet. Trying to decide if I wanna do an IM next year. I'm primarily a runner but i've never had a run as tough as the last 5 miles yesterday - I slowed considerably which was a humbling lesson. Not sure if 26.2 is realistic. I've never done a 26.2 and I am thinking of training for a March 26.2 in preparation.
     
  15. Kremlin Watcher

    Kremlin Watcher Well-Known Member Gold Supporter SoSH Member

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    If you ran that time, you've been working pretty hard, so you shouldn't be too sore for too long.
     
    A full Ironman is not twice as hard as a half; it's more like two and a half or three times harder. It's the training that gets you, though. The amount of work you have to put in if you want to enjoy your race is pretty overwhelming. You have to be able to work out at least 17-20 hours a week for six to nine months. But if you are able to, there is no feeling in the world like finishing strong at an Ironman. Nothing in the world.
     
  16. ManhattanRedSox

    ManhattanRedSox Member SoSH Member

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    I'm considering a slight diversion into CrossFit activities this winter, to break up the monotony of pool swims, treamilll runs and stationary cycling
     
  17. fiskful of dollars

    fiskful of dollars Well-Known Member Gold Supporter SoSH Member

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    1,083
     
     
    I work in some P90X/Insanity routines over the winter. I got a coach this season and she had me stop ALL lifting. I understand the rationale but I think some aspects of my racing suffered a bit. I'm planning on doing some more lifting/core stuff this winter and through the season.
     
    I've never done CrossFit…I've seen some pretty bad form in the pictures and I'd hate to get injured lifting. Let me know if you like it or it helps!
     
  18. ManhattanRedSox

    ManhattanRedSox Member SoSH Member

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    Yeah the form this is off-putting. I did one session and there were people of all walks of fitness doing cleans, squats etc., and, if I was a spine surgeon or chiropractor, let's just say I'd be rubbing my hands gleefully. This isn't for me. Also, I'm not sure what's more annoying, Crossfitters or Vegans.
     
  19. fiskful of dollars

    fiskful of dollars Well-Known Member Gold Supporter SoSH Member

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    1,083
    Just got a set of Roval Rapide CLX 60 wheels for my bike! Test drive tomorrow.
     
  20. fiskful of dollars

    fiskful of dollars Well-Known Member Gold Supporter SoSH Member

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    Registering for IM North Carolina tonight. God help me.
     
  21. Kremlin Watcher

    Kremlin Watcher Well-Known Member Gold Supporter SoSH Member

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    Awesome.

    11 months to train. As an IM finisher I advise you to get started training yesterday.

    No course maps available yet. Do you know anything about the bike course? It often comes down to how hard the bike is.
     
  22. fiskful of dollars

    fiskful of dollars Well-Known Member Gold Supporter SoSH Member

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    1,083
    It's pretty flat with some rolling hills. I'm running a ton (for me, anyhow - 40/50 mi/wk) now. I have a marathon in March. Swimming 2x a week. Not much biking right now. I was planning on starting my IM plan on 4/1. Too late?
     
  23. Kremlin Watcher

    Kremlin Watcher Well-Known Member Gold Supporter SoSH Member

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    4,114
    By way of background, I am also a certified triathlon coach. My long-course approach is broadly as follows:
    • Look ahead to the race date knowing on that day what you have to do: swim 2.4, bike 112 and run a marathon. Have a goal for each of them and an overall race goal.
    • Project two weeks back from that date as your last big day before you taper. That day should be something like a 3/4 distance run/bike brick at max effort - your hardest workout to date. It takes about two weeks for a workout to show up in your fitness, and you should be focused on being rested and ready rather than working out immediately prior to the race.
    • The six to eight weeks leading up to that last big day should be a continuous progression of harder and harder workouts, with a fair amount of HIIT days. You should do probably at least four century rides during this period. It's a lot of work.
    • The six to eight weeks prior to that should be mostly base work, heart rate zones two and three, steady aerobic work with some small-ish amount of HIIT days.
    • The time prior to that should be all base aerobic and core work.
    • Swimming should be a maximum of 10% of your workouts measured in hours. Focus on technique. Swim is by far the least important part, as long as you are sure you can finish it. A surprising number of people drop out on the swim (I did an IM where 25% of the field quit on the swim). You should be comfortable in the water, but no one ever won or lost an Ironman on the swim.
    • Split your workout time after your marathon in March about 60/40 bike/run (measured in hours). The March marathon should set you up nicely - that's good timing.
    • Biking benefits the run, but running doesn't benefit the bike (much). Has to do with range of motion being so much larger on the bike.
    • Focus on technique on the bike and the run: high-cadence (160-180 on the bike, 80-90 on the run) and smooth.
    • Pay attention to your fatigue levels throughout your training program to avoid overtraining. That is a killer and blows up a lot of amateur IM athletes' training.
    • Starting now, you should be building aerobic base.
    • Bricks have not been demonstrated to add much fitness over one-dimensional days, so don't feel like you need to stuff a lot of them into your program.
    • Pay close attention to your diet. Eat lots of protein and fat.
    • Do a detailed nutritional plan for race day. Know exactly what you are going to consume and when. Build that into your training plan and experiment to find the right combination of powders, gels, electrolytes, etc.
    • Practice your transitions but don't worry about them. Unless you are trying to run a Kona qualifier, your transition times are not important.
    • Spend money on a nice racing suit that you wear the whole race. It's worth it. Also consider compression sleeves for arms and calves. They make a difference.
    • No need to spend money on an aero helmet unless you have the discipline to stay on your tri bars the whole time.
    You should have plenty of time, as long as you are consistently adding base fitness (as you seem to be). Enjoy it. There's nothing in the world like hearing your name announced as you cross the finish line. Good luck and happy to provide advice if you want it.
     
  24. fiskful of dollars

    fiskful of dollars Well-Known Member Gold Supporter SoSH Member

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    1,083
    Wow. Thanks man. I'll keep you posted. Are you still coaching/racing?
     
  25. Kremlin Watcher

    Kremlin Watcher Well-Known Member Gold Supporter SoSH Member

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    I don't race anymore - I destroyed both my hip labrums doing Ironmans and marathons. A real bummer but maybe someday when I get new hips I'll take it up again.

    I do a little coaching. PM me if you're interested in discussing that further.
     
  26. fiskful of dollars

    fiskful of dollars Well-Known Member Gold Supporter SoSH Member

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    1,083
    KW - Thanks for all the advice.

    I start training for IM NC (formerly Beach2Battleship) on Monday. Anyone else doing any racing this season?
     
  27. Kremlin Watcher

    Kremlin Watcher Well-Known Member Gold Supporter SoSH Member

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    4,114
    Good luck man.

    You can never over-plan your training. Plan, plan, plan. Plan everything. Weeks, days, nutrition, equipment, travel to the race, race set-up, etc. If you want I can send you a template of the training plan in excel that I used for my IM training.
     
  28. VORP Speed

    VORP Speed Well-Known Member Gold Supporter SoSH Member

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    3,688
  29. fiskful of dollars

    fiskful of dollars Well-Known Member Gold Supporter SoSH Member

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    1,083
    Who's racing this summer? I have a few Olympic races and an IM in October at IMNC. Crashed my fucking bike at 22 mph on Thursday. No major injuries but pretty bruised and scraped. I'm in my late forties and I don't hit the pavement very well anymore. Most importantly...bike is OK. Good luck everyone, hope training is going well. I'm taking 2 days off...
     
    #29 fiskful of dollars, Jul 2, 2016
    Last edited: Jul 2, 2016
  30. Kremlin Watcher

    Kremlin Watcher Well-Known Member Gold Supporter SoSH Member

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    4,114
    Have to be careful out there, man. I broke my wrist in a crash at T2 in a race many years ago. Still gives me trouble. Don't race any more due to chronic hip problems.

    Hope your training for IMNC is going well.
     
  31. fiskful of dollars

    fiskful of dollars Well-Known Member Gold Supporter SoSH Member

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    1,083
    First Ironman done! IM NC was shortened a bit due to Hurricane Matthew. They cut the bike to 56 miles but kept the rest of the race intact. Great event-lots of energy! Swim was a bit choppy because of the 18 mph winds. The shortened bike was ugly. 18 mph winds with gusts to 28 mph. 40 miles into the wind then 16 miles of a really nice tailwind. Marathon course was great, ran a 4:13 - pretty happy with that, especially after the grueling (but short) bike leg. Total time was 9:07.
     
  32. fiskful of dollars

    fiskful of dollars Well-Known Member Gold Supporter SoSH Member

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    1,083
    All right! Time to put triathlon back in the forefront. Too many golf threads in this forum:) Who's racing this season? Broke 2:30 for the first time at Jamestown (Oly distance) last weekend. Doing 2 Halfs this year and gunning for IM Mt. Tremblant in 2018.
    Happy training and good luck!
     

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