Posted: 5/23/2012 5:49:24 AM EDT
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i posted this over in GD. I was told I might want to post it here as well.
Looking to do my first tri in July. Its a 400m swim, 20k bike and a 5k run. I work out already, but I am worried about the swim and run. The pool on base just opened up and I will be swimming 2-3 times a week. I am just able to run again coming off an ankle injury, I should be ok to do the 5k. I'm not worried about the bike ride. I will be using my mountain bike  .
what are some pointers for the event? My goal is not to walk any of it. If I like it I will do more and buy a road bike. |
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Quoted:
i posted this over in GD. I was told I might want to post it here as well. Looking to do my first tri in July. Its a 400m swim, 20k bike and a 5k run. I work out already, but I am worried about the swim and run. The pool on base just opened up and I will be swimming 2-3 times a week. I am just able to run again coming off an ankle injury, I should be ok to do the 5k. I'm not worried about the bike ride. I will be using my mountain bike .
what are some pointers for the event? My goal is not to walk any of it. If I like it I will do more and buy a road bike. What was your weekly swim/bike/run training before your injury? How good of a swimmer are you? How much time per week do you want to train for the race? |
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Quoted:
Quoted:
i posted this over in GD. I was told I might want to post it here as well. Looking to do my first tri in July. Its a 400m swim, 20k bike and a 5k run. I work out already, but I am worried about the swim and run. The pool on base just opened up and I will be swimming 2-3 times a week. I am just able to run again coming off an ankle injury, I should be ok to do the 5k. I'm not worried about the bike ride. I will be using my mountain bike .
what are some pointers for the event? My goal is not to walk any of it. If I like it I will do more and buy a road bike. What was your weekly swim/bike/run training before your injury? How good of a swimmer are you? How much time per week do you want to train for the race? Bike - Just got back into it. I can ride 12 miles with no problem with out even pushing my self. My ride to work is just under a mile and I make in about 3 min. Run - Most I would run at one time was about 2 miles. I had surgery about 2 years ago and it never healed right. I rolled it really bad in Dec and I am now at 95%. I will never be back at 100%. Swim -Cant right now, docs havent cleared me, should be good to swim mid june. I use to be in the top 50 in tx and new england when I use to swim all the time. Haven't swam since last summer. I have mandatory PT twice a week but its a joke of a work out. At most I want to train a total of 6 days a week. I have a pool a few doors down, its a 25m lap pool. I have a track and there is a 6 and 3 mile loop on base for bikes and runners. Down side is there is zero elevation change. I can train 2-3 hours per day with out a problem. |
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Bike - Just got back into it. I can ride 12 miles with no problem with out even pushing my self. My ride to work is just under a mile and I make in about 3 min. Run - Most I would run at one time was about 2 miles. I had surgery about 2 years ago and it never healed right. I rolled it really bad in Dec and I am now at 95%. I will never be back at 100%. Swim -Cant right now, docs havent cleared me, should be good to swim mid june. I use to be in the top 50 in tx and new england when I use to swim all the time. Haven't swam since last summer. I have mandatory PT twice a week but its a joke of a work out. At most I want to train a total of 6 days a week. I have a pool a few doors down, its a 25m lap pool. I have a track and there is a 6 and 3 mile loop on base for bikes and runners. Down side is there is zero elevation change. I can train 2-3 hours per day with out a problem. Good info. The barrier to tri for most folks is the swim. If you were a competitive high school swimmer (any stroke), that pretty much puts you in the top third of triathlete swimmers. The fact that you're a good swimmer means you can spend more time on your relative weaknesses. Start swimming when you're allowed, but 2x / week for 45-60 minutes is probably plenty for you. I'd recommend trying to ride 2-3 times / week and run 3-4 times/week. 1 or 2 of the runs can be immediately after finishing your ride if that is convenient for you time-wise. That kind of workout is called a brick. You should do a few bricks before your race to get used to the feeling of running after riding, but bricks don't need to be a regular part of your training unless they are convenient. General cycling structure would be to do one longish ride per week, 60-90 minutes duration going moderately hard but not too crazy. Finish feeling like you could ride another 30-45 minutes if you wanted to. The other 1-2 rides should be 30-60 minutes with some harder sections of 15-20 minutes mixed in. Running is going to be the trickiest for you because of your injury. Start by running 4 times/week (if you can) at 2 miles/run. You should eventually build to a long run of ~6 miles with the 2-3 other runs being 3-4 miles. A possible schedule could go: Monday - off Tuesday - swim (45 min) / run 2 miles (20 minutes?) Wed - brick - bike 45 minutes/run 2 miles Thursday - run 3 miles (30 minutes) Friday - swim 60 minutes Saturday - run 6 miles (60 minutes) Sunday - ride 90 minutes That works out to somewhere around 6 hours/ week. You won't win the race on that much training, but finishing without walking won't be a problem either |