Swimmer to Triathlete by May?

paulksnn

Vitals as of 25/1/08
Male
6'1" tall
14st 12
Age 30

Goals:
1. Get fit enough to do a triathlon (Joey Hannon in UL start of May)
2. Lose some weight

I'm a fairly good swimmer (can do 80 lengths in a 45 min session in a pool).
Used to cycle a lot in Dublin - in and out of work, to swimming - 6 years ago.
Last ran a 10 k about 12 years ago - gave up because of my knees(cartilage).

paulksnn

Started at the gym 2-3 weeks ago, and figured I better start tracking how I'm doing.
First couple of weeks, I was cycling or running for half an hour, then both in an hour.
Have gotten up to 45-50 minutes of each now, so during the week I'm doing
run,cycle,swim,run, cycle. (All in the gym)

First run on the road on tue. night, did about 4 miles in maybe 40 mins. (I really need to start timing these things).
My bike arrived on wed., so will be able to do the cycling during more than lunchtime, as soon as I tune the gears and get a pump to pump up the wheels. I probably need lights as well.

paulksnn

Lunchtime run -
10k in 45.56.
Started out at 13.5kph, at level 2. Had to slow down for a couple of minutes to 12.6kph.
About 3/4 of the 10k completed at level 2.

Planet X

Paul, buy a track pump for cycling. You'll never get the tyre pressures up with a standard pump. About 30 euros or so. Well worth it. You'll whip the tyres up to 110 / 120psi in a jiffy. Very important to get the pressure up.

paulksnn

Thanks planetx. I'm already after picking up a pump already though - darn it. I presume a track pump is the same as a foot pump?
Foot pump left the tyres so floppy, was forced to go out and get a track pump.
60psi -> 120 psi, made a huge difference, strangely enough

paulksnn

Was up and down a ladder most of the day saturday.
Between that and the run Friday, I've ended up witha bad case of shin splints.
I'll be heading to Cork in a couple of weeks, so I'll make it my business to get to John Buckleys and get proper trainers.

Gym Lunchtime today-
Cycling machine 2 (they all seem to be configured differently)
55mins 24k.
Pushed hard to keep the cadence up around 88-90.
Also worked hard on using the upward motion as well, completing the circular effort, as oppposed to the down effort.
Averaged 25kph. A bit disappointed, but the machine seems to require more energy than machine 1(the normal cycling machine I use)

cunnins4

Paul, fair play for being able to stick a static bike or treadmill for longer than 5 mins! I can't! I've found them a bit unrealistic compared to running on the road and cycling likewise though, and far too boring.

At this stage, try to concentrate more on building up the distance rather than beating times. It's an olympic tri you're gonna do yeah? Try to get the 40k mark on the bike, then try to get to 50 and maybe draw the line at 55-60k. Your base'll be decent at that stage, then start looking at the stop watch.

I'm finishing my exams this week so next week I'm gonna be kicking off my training for the Dublin City Tri in August. I'm gonna start a log too. I come from a running and cycling background, but swim like a brick, so I'll be focusing on that.

Good luck with it, and keep us up to date!

paulksnn

14st8lb(I'm not sure the scales are accurate)
Running machine on level 2 for 5.5km. 1 km at 13kph, 14kph, 13kph.
7km in 36'21".

Tried a different pair of runners - disaster. Left foot now has a blister on the arch.
Ran through the pain in my shins - hopefully it'll go ease off. Definitely back to the other trainers for the next run.

Dissapointed by my progress altogether.

Thanks for the encouragement cunnins.
Mp3 player is a must for a gym.
At the moment though, the gym is a necessity.
Until the evenings get a bit brighter, cycling and jogging on country roads is still a bit dangerous.

BossArky

paulksnn wrote: »

Tried a different pair of runners - disaster. Left foot now has a blister on the arch.
Ran through the pain in my shins - hopefully it'll go ease off. Definitely back to the other trainers for the next run.

Do you wear thick socks when running? I try to wear thick hiking ones, or football ones. If I'm stuck I'll put on two ordinary sets. It may not prevent all blisters, but helps a bit.

Good luck for the triathlon season. I'll be doing a few too so keen to see how you get on!

paulksnn

BossArky wrote: »

Do you wear thick socks when running? I try to wear thick hiking ones, or football ones. If I'm stuck I'll put on two ordinary sets. It may not prevent all blisters, but helps a bit.

Good luck for the triathlon season. I'll be doing a few too so keen to see how you get on!

I do wear thick socks.
I think I'm used to wearing the other runners more casually, so normally a bit looser, which I think is where the problem sorted. I didn't lace them up tight enough.
Yes, I am an idiot.

paulksnn

14st 12 this morning. There's no way I gained 4lbs in a day(always taken first thing in the morning). Feckin' scales.
No time at lunchtime to train, but left work a bit early, took the bike out for it's inaugural spin and learned a couple of things.
51mins - 20.4km - 24kph average.
1. I need mudguards - it's wet out there.
2. Need to tighten both brakes!
3. Country roads are bloody rough.
4. I need kryptonite headlights to be able to see where I'm going in the dark.

My hands also got quite tired riding more vertically with hands where I can change gears up and down.
At least I got out on the road. Didn't mind the rain and the wind too much, but it did slow me down. I'll also have to find a solution to rain laden glasses - visibility dies a death. I'll have to find those contacts that got lost in the move.

Racing Flat

paulksnn wrote: »

Left foot now has a blister on the arch.

Get blister block socks (double layered soles on the socks). Can get them cheap in Marks and Spencers, or a little more pricey for the 'brands' e.g. 1000mile socks, in sports shops such as Elverys, Mick Dowlings Sportsworld, John Buckleys, runways.ie

Oh the comfort...

hunnymonster

The double layer socks are the only ones that give me blisters. certainly worth a try but they don't suit everyone.

paulksnn

Dear god.
I knew my knees were getting sorer. I presumed it's from the cycling and the running.
This morning, I do feel I have the knees of an eighty year old.
Stiff and sore.
I'd hate to think I might have to take it easy already. I'll have to see how it goes, but my history of knee problems seems to be coming back

12st 10
1500 m swim in 35 minutes with 3 45 second breaks.
About normal.

paulksnn

Not feeling as bad today.
Decided to take it a bit easier and run through these shin splints and sore knees.
Run(treadmill): 10km @12.7kph - 48 mins.
Completed relatively painlessly. I must be more gradual in my increases.

paulksnn

2/1/08 Rest day
3/1/08 Cycle: outside -26.84 km 59min Avg speed:27.2 kph
Ended up raising the saddle an inch and a half - My knees felt a huge difference.
I concentrated on keeping the cadence up, rather than on maintaining a speed.
Hopefully, I'll improve slowly and still be able to work

paulksnn

4/1/08 Run: Treadmill - 11km 51 min Avg Speed 13.2kph.
14st 10
Changing the bike saddle yesterday has made my knees feel infintely better today. That or going more for cadence.
Eating @ 11.15am seems to help as well. Some fruit or sardines.
Not much progress is being made on the weight front.
I do find that strange, given that i'm burning 600 - 1000 cals every weekday when I train.

paulksnn

5/1/08 - Very Tired - No Training
6/1/08 - Still tired
Swim 1500m 36 mins.
Hope to cycle tomorrow at lunchtime as well as go for a short run in the evening. I need to build up the amount of time I spend out there.

paulksnn

7/1/08
Cycle:Gym - 22.5km in 50 mins. Avg. 27kph.
No much improvement on the cycle last sunday - but I'm out there doing it. This week has been very poor really.
Hope to run for half an hour this evening as well.

Got for a half an hour run as well.
Not sure of the distance.
Had to slow to a walk twice for about 30 seconds to a minute.
Happy enough to have been out twice in one day though.

I'm not too worried about the lack of weight loss, but I suppose I should look more closely at my diet.
I was reading that using more of the gym equipment to generate more muscle and burn more calories is the thing to do.
I really don't know though, how this will affect the training for a triathlon

No chance to do any work tomorrow

paulksnn

8/1/08 Swim : Endurance Session in the pool.
1750m in 40 mins.
Next swim session should really be a speed session.
I followed the links on limerick triathlon's page to find the result of last years joey hannon.
Fastest swim for those results was 10 mins and the slowest 30 !!!!
I can only assume the link was to the wrong set of results. If they're not - God help me.

interested

paulksnn wrote: »

8/1/08 Swim : Endurance Session in the pool.
1750m in 40 mins.
Next swim session should really be a speed session.
I followed the links on limerick triathlon's page to find the result of last years joey hannon.
Fastest swim for those results was 10 mins and the slowest 30 !!!!
I can only assume the link was to the wrong set of results. If they're not - God help me.

Hey Chief
Not sure if its a primary concern of yours but notice you're keeping a log of your weight - if the plan is to drop a little / a lot - my advice would be to purchase a HR monitor - training at 60-70% of your max HR, moving between cardio machines in the gym and later to out door runs or bike spins works a treat in shedding the pounds. Also, weight can fluctuate a bit based on fluid.
Went through similar experience last year myself - the speed and fine tuning came towards the end - I spent the first 16 weeks doing long, 60/70% sessions.

Enjoy

paulksnn

Hey Interested,
Thanks for the advice. The machines in the gym have those HR monitor things and normally put me at about 140-145 bpm. I remember seeing a calculation before that said I should be working at around 140, so I thought I was doing right(based on age - http://www.primusweb.com/fitnesspartner/library/activity/thr.htm).

9/1/08 : Run Outdoors 1 hour - (6.5 miles approx)
Boy did my calf muscles really know about that one. Don't know the distance -just around the old homestead in Cork.

10/1/08 Run Outdoors 1 hour (5.5 miles approx)
The same route as yesterday(didn't have a bike and gym wasn't a option, so had to do a run!).
Only got about three quarters of the distance yesterday. I think I need to stop running on a treadmill and do more outdoors. My legs really notice the difference.
It's probably just different gradients, but I need to do this.
It was also about 9 o'clock before I got out, so tiredness could be an issue.
I had to slow down to a walk a couple of times, but tried not to stop.
The calf muscles were very sore. 2 runs in 2 days I think was the problem, as I've been alternating the running and the cylcing.
I'll try and use google maps and figure out the distances later today(done - 6.5 and 5.5 miles approx).

paulksnn

Disaster - The outside of my right knee is very sore.
I considered going for a swim and decided against it. I was going to walk to the shop for a sandwhich, and my knee was hurting.
I've done some googling and it looks like I might have Iliotibial band syndrome :mad:

Does anyone know how long I'll need to rest this sort of thing for <shakes head>

BossArky

This may not be relevant...

I used to get a sore right knee from lots of long distance cycling.

I guess it was in my right knee because I am right side dominant and was putting more of my right quad into the cycling. Try some hamstring exercises to even out the muscle imbalance.

Since I have started stiff leg deadlifting I don't get this right knee ache anymore.

paulksnn

thanks for the info boss - Hopefully the exercises willl help when this injury gets rested. Its not a muscular pain. That I can put up with.
Actually, the muscles of both legs feel surpisingly good considering I did 2 days running in a row.

paulksnn

11/2, 12/2 - Nothing. I rested my knee and did some soft stretching of the leg.
13/2 - Swim 1km It really is all going wrong.
On top of the knee thing, which no longer hurts when I walk, but twinges when I'm going down hill alright, I've caught my daughters cold and now have a head full of cotton wool.
I really did feel drained while swimming - but at least I did something. I was going stir crazy at home. I can't remember what I used to do with the extra time.

Anyway, I'm going to try an easy cycle in the gym tomorrow. Hopefully that won't do any more damage to the knee. I'll have to wait and see.

cunnins4

Just get some rest man. Listen to your body, it seems to be saying no for now. Just chill a little longer.

paulksnn

14/2 - Cycle - 18kms in 40 mins - Averaging about 27kph.
I didn't want to risk a run today, and it doesn't look like I'll have a chance tomorrow.
Went for a walk with my daughter last night, and didn't get any twinges, so thought I'd at least try the cycle in the gym today.
Pleased enough to have gotten the exercise and not done any damage.
Hopefully with the enforced break tomorrow- I can do a short run on Saturday.

paulksnn

15/2 - Nothing
16/2 - Cycle Outdoors - 20kms in 48 mins
I was planning on being out a half an hour longer, but my knee has started twinging again.
*&^ D(*&£&^^""*!
17/2 Walking on the beach today, definitely knew I shouldn't have cycled yesterday.
Okay, an enforced week off it is. I had no reaction to swimming last wednesday, so I might just do that for the week. I'll keep an eye on it though.

paulksnn

18/2 Swimming 1k Frontcrawl
Decided to try and do a bit more sprinting
250m warmup
50m@45s +30s rest X 5
25m slow + 25m fast (60s) +30s rest X5
250m Medium pace.

My average pace really does seem to have improved. I'll try for the 2k endurance tomorrow.

19/2 Swim, 1.5km 30 mins approx.
I felt fairly strong doing this swim. The sprints do seem to make a difference. Unfortunately I didn't have the extra 10 minutes required to finish the 2km.

paulksnn

20/2 Sprints
50m@45s +30s rest X 5
25m slow + 25m fast (50s) +30s rest X5
50m slow 50mfast, 50m slow 50m fast 50m slow
250m warmdown

21/2 - 2 kms in 40 mins(no stops) - 1.75km frontcrawl - 250m medley warmdown
Haven't swum 2kms in a session in long time.

The sprints are definitely doing something - Muscles I never knew I had in my shoulders are complaining :-)

I found a link from the VHI for triathlon training, I thought I'd post and maybe think about following it. http://www.vhi.ie/hfiles/hf-707.jsp
I haven't decided yet. I'm a bit concerned that the most you do in a practice cycle is 18km.
The idea of doing 2, if not 3 of the exercises at the weekend I need to do though.

cunnins4

paulksnn wrote: »

I found a link from the VHI for triathlon training, I thought I'd post and maybe think about following it. http://www.vhi.ie/hfiles/hf-707.jsp
I haven't decided yet. I'm a bit concerned that the most you do in a practice cycle is 18km.
The idea of doing 2, if not 3 of the exercises at the weekend I need to do though.

Never would've expected to see a triathlon training programme on the VHI website! 18km as a maximum cycle for an olympic has to be wrong. That's far too short for training! I think for my first tri, the most I did was 35 or something, thinking it was longer (only bought a speedo a few days before the race) and the extra 5 on the day were not pleasant!

www.trinewbies.com have a load of training plans and other articles. I've been reading a lot of their swimming articles of late and they seem pretty good.

paulksnn

I totally agree with you cunnins. It was just a link that was sent on to me buy a guy in work who knows I'm training for a tri.
But then I do know that there are some marathon training programmes where you don't do the full 26 miles until race day, the idea being that the energy of the day gets you past it.

Personally I'd rather train to go further than the required distance.

Anyway -
22/2 - Run Outdoors. 4.5 miles in about 50 mins.
My first run in about two weeks. I was really trying to take it easy so I'm just happy I got it done. My knee was definitely twinging on the way back, but I've iced it, and it doesn't feel too bad. Hopefully it's pain I can run through. I must do some of those IBT exercises though.

paulksnn

24/2 A proper cycle
39km to Enistymon and Back in 1.38.
I'm happy enough with that, seeing as I was out drinking last night.
Relative's 40th,so had to go, but I reckon that's the end of the nights out drinking until after the first one.
I really struggled with the first half of the cycle (55min) but it turns out its a uphill. Cut it down to 45mins on the way back.
It's the first time I've strung enough time together to do the full 40k. I need to do it more often, maybe twice at the weekends. I also need to go further in training.

paulksnn

25/2 - Sprint swim
Same as 20/2. I really knew about the cycle yesterday though.
I must try for a run tonight as well, get used to doing 2 things in a day.

Got for a 5 mile run(I think) in about 45 mins.
Kneee was definitely twinging, but icing it helped. Starting to think this may not be IBTS

paulksnn

27/2 - Indoor Cycle at the gym.
15km in 34 mins. (Saving mysself a bit to run tonight as well.
Knee was twinging a bit again, but nothing painful.

8pm - Headed out for the run. 5 mins only. - Disaster - Can't run on the knee.
f**k, f**k, f**k, f**k, f**k, f**k, f**k, f**k

28/2 - Okay - need to get myself to a physio and a sport shop to check the shoes.
Physio basically can't find anything wrong which means that it probably is IBTS.
Gave me some exercises to do. I was hoping for something more concrete to work on.:(

paulksnn

2/3 Outdoor Cycle. 44km in 1h49m, Average 24.2kph.
Lahinch and back - Ennistymon to Lahinch with a headwind - Very tough.
Happy with the cycle though.
Haven't been back running yet. The physio on Thursday confirmed ITBS - gave me some exercises, said I should be running on Friday.
I don't think so - a short run on sat. morning caused me to pull up again.
Wasn't able to get on to the physio on friday to confirm that running with painful ITB wouldn't cause more damage.
Really p***ed with the damage this week and with my lack of progress.

Next week will be better, it has to be.

paulksnn

4/3 Swim 1.5km 35mins.
Still a bit tired. Need to get back to running badly.
Haven't had a chance to change the shoes yet though

paulksnn

5/3 A week since my knee gave up.
40min cycle indoors - followed by 30 min run (cycle to run transition practice)
got 23.8 km on the cycle(not sure the machine is calibrated right).
2.1km into the run before my knee gave up again.
This is really starting to p**s me off.

paulksnn

7/3 - Swim 1.25km 100x2 50x12 25x5 sprints
8/3 - Cycle 69.8km in 2h40mins.
Cycled to shannon - 1hour 10 there.
Cycle back was a pain, straight into that wind yesterday.
I might need to look into shoe covers - got chilblains on my feet when I got into the shower.
Other than that, felt good.Tired for the rest of yesterday.

paulksnn

11/3 - Swim 1.75km endurance 32mins(approx).

12/3 - Swim sprints 250 warmup - 2x100 sprint 6x50 sprint 5x50(25fast,25slow). Knackered after doing the swim yesterday as well, but I forgot my runners this morning.

13/3 - Run Treadmill - 8k(ish) 20mins @ 10kph, 30 mins @ 11kph. Level 1 (-1% incline)
This was tough - my natural pace is faster,so I kept running up agains the bar.
Happily though, I was able to run. ITB felt tight just below the knee.
It was definitely starting to tire towards the end.
Another week of taking it easy and light running so.

paulksnn

14/3 Swim 1.75k constant about 32 mins

18/3 Run treadmill - 9.3k in 50min 25mins @ 11kph, 25mins @11.5kph - Level 2 0%incline
Still slower than my natural pace, but I was definitely feeling it at the end of the 50 mins.
The knee's a little bit tender, but I'm hoping a days rest will allow me to run on it again. Must do 12kph at 0% incline next time.

19/3 Swim 2.25k constant in 40 mins.
felt good doing it, if a bit tired. Have a sneaking suspicion my daughters given me her cold.
Either that, or I did too much. Have the shivers at the moment. Lunch and lucozade sport to the rescue

paulksnn

God dam**8 *&^%& it
Fever of 103 and a throat so sore that I couldn't eat have completely wipe me.
Antibiotics should be finished today
27/3 8kms run on treadmill level 2 @ 12kph. Had to slow twice to a walk. Knee was a little bit twingey, but haven't been doing the ITBS exercises for a week either.
Time to get back on that horse.

gabgab

Hey man fair play to ya, am just about to start y triathlon stuff with a swim tomorrow night, to be honest I am cacking it. But have vowed to spend as long as it takes for me to cover the sprint distance at a very steady pace, reckon I will gas in a embarrassing time frame!!!

paulksnn

Cheers gabgab.
I've signed up for the Joey Hannon on May 2nd or 3rd, not sure which. I'm starting to brick it as well. At the same time though, I'm thinking I'll just give it a blast. I'm hoping for under 4 hours, we'll have to see though

3/4 - 10/4 - Holidays - 3 runs of about 50 mins each. I've found that I can run faster in the latter part of the run. If I start too quickly - my knees (did I mention both knees are now bothering me) start acting up with ITB.
12/4 - Run 1h 15min - Not sure of the distance, I'll try and measure it this evening. (18.4k)
13/4 - Cycle - 56km in 2 hours. First decent cycle in a couple of weeks. I need to get to work pronto. 3 weeks to go.

paulksnn

14/4 Swim - 1.5km in about 40 mins - The cycle on sunday really sapped me.
15/4 Run - 8.1km in 45mins - Found a nice run around here where I work. I took it easy, being unsure of where I was going, and the knees are fine. I must do a run in the morning and a swim tom. lunchtime. Hopefully it'll work out.

paulksnn

16/4 Run -8kms in about 45 mins this morning. My legs really knew that I was running two days in a row. Thankfully my knees held out. I'm hoping to do this run every day now.

16/4 Swim - 1.25km in about 30 mins
250 warmup f/c
3 x 100 f/c sprint
5 x 50 fc sprint
5 x 25 fast, 25 slow.
250 warmdown
I was tired from this mornings run, but that's to be expected. Hopefully it'll improve over the next week.

paulksnn

17/4 - Swim 1.25k in 25 mins. Happy enough with the time, but work meant that I only got the 25 mins in the pool as opposed to the 40mins I was hoping to do 2km in.
Hopefully I'll get for a run later as well. 8 or 10 k would do.
Run - 6.3 miles (what's that in km?) 10.1 according to google. It took 55 mins though.
The legs do seem very tired after 3 days in a row running - but the knees are alright (every time I stride I'm almost afraid it's going to pop again).

paulksnn

18/4 - Swim 2km in 40 mins - Happy justto be back to a normal time.
20/4 - Run - 7.4 miles in 1h5m. About 10 mins faster than the run sat. week. Not sure if that's because I did nothing sat. and just the swim on fri. We'll soon see I guess.

paulksnn

21/4 - Run 8k approx in 45 mins. Really tired after the run last night though. The knees are also starting to hurt a bit.

2 weeks to go - Must do more!

21/4 - Swim - 1.25k sprints
3x100
10x50
5x50(25slow,25fast)
200 warmdown.

The body definitely felt very tired from the start of the 50s.
It was the end of the session before I started "feeling" the water.
Happy to have gotten it done though.

paulksnn

22/4 - Cycle - 40km approx in 1h25min. Could improve on that time.
1h15min would be nice. Ah well.
Probably won't do anything else today, but a run and a swim tomorrow hopefully.
It'll depend on circumstances though