First Triathlon in 2012 Thread

The_Scary_Man

Cheers Fazz, my HRZ's are based on a fitness assessment I did in the UCC Human Performance Lab with a MHR of 196bpm on the kingcycle test and a RHR of 55bpm.

I'll be going back for another assessment towards the end of January to gauge my progress.

Initially I was off the road with a calf injury so I was doing most of my work on a crosstrainer at the top end of zone 2. I stayed at this level for about 5 weeks and had ramped it up a bit when I got sick and didn't train for about a week and a half. I'm starting back now again this week and I think the rest has done me good.

I haven't been putting a lot of thought into how I train or what I want to get from each session up until now, it's just been a case of getting off my arse and running, swimming or cycling. I'd like to get a bit more organised about how I train to get the most benefit out of my workouts and from what I've read it looks like I've been neglecting the z1 and z2 stuff, mainly because it didnt feel like I was putting in enough effort.

Do you think a 50/50 split between z3 and z2 at this stage would be worthwhile?

Fazz

Ok hopefully zones are quite accurate for you so.

Regarding now, I think you should be more than 50% in z1&2 say up to 65%, then a bit of z3, and potentially z4 when ready.

It's an individual thing, I've done a good 6-8 weeks of 80-90% z1&2.
Only now is z3 increasing along with z4&5.

My first race Isn't until May so still a lot of training to be done.

I'm still doing a lot of conversational pace stuff so z1&2 is around 75% give or take.
The main theory is start with the easy stuff, build it up so that you can cope with whatever volume time/effort allows, then add intensity and decrease volume.
So your body has built up strength to cope.
For me, I get my best volume weeks in during the easy period and this should stand me in good stead coming into more intensity but less volume to compensate.

insinkerator

The_Scary_Man wrote: »

I'm up in Source Fitness in the Silversprings with Eilis Burns. It's going well at the moment, i'm lookng forward to starting private lessons with her in January.

How are your lessons going?

I had two, and she said at that point that everything I needed to know, I knew, it was just a matter of getting out and practicing. So I'm going back for a "top up" lesson of sorts, in the new year, but other than that, I'm just hitting the pool and splashing about the place, pretending to be a real swimmer :pac:

The_Scary_Man

It's all about getting the pool time in! I'm out of the pool for the next week or so, I tweaked my rotator cuff in work so I need to rest it, the good thing about training for a triathlon though is that I still have two disciplines that I can train in

nerraw1111

I'm thinking of getting a gym membership for 6 months or the year, not sure yet. Mainly for the pool.

However would I be better of joining a club instead and join in on their pool sessions?

Or is it the case that I would need to be swimming out of the club pool times anyway and a gym membership would be of benefit? Tis cheap enough

Daz1214

the benefit of joinin a club would be the availability of coached sessions which would be more beneficial to development as opposed to just toilin away on your own

couerdelion

nerraw1111 wrote: »

I'm thinking of getting a gym membership for 6 months or the year, not sure yet. Mainly for the pool.

However would I be better of joining a club instead and join in on their pool sessions?

Or is it the case that I would need to be swimming out of the club pool times anyway and a gym membership would be of benefit? Tis cheap enough

I'm a member of the NAC and go to a coached session once a week.

If you can make two quality sessions a week then you will improve. The onus is on the word quality. Coached club sessions are usually 'quality'. Just turning up and trying to swim is usually a wasted session once you get to a certain level - for me that was being able to swim 750m non stop. I needed to structure my swim sessions then as I stopped improving. Even if you just manage one set of coached sessions you will get a good idea of how to structure your own training. Alternatively there are plenty of books with plans available from all good book shops and Amazon.

DogSlySmile

Santa was kind enough to bring me swimming lessons for xmas so it looks like I'll be taking the plunge with the rest of you in 2012!

Theres only a few tri's in Dublin so far on the race calendar, so I'll be aiming for Dublin City triathlon and and the Focus Ireland triathlon... might make it to Athy. Seems like people living in the west are spoiled for choice tri-wise!!:p

Daz1214

you also have portlaoise in april and killashee in naas in may

Daz1214

and come to to think of it, pulse tri in drogheda which isnt far in september, fingal tri in the NAC as well....so dont worry, plenty of oppurtunities to stretch those legs

DogSlySmile

Daz1214 wrote: »

and come to to think of it, pulse tri in drogheda which isnt far in september, fingal tri in the NAC as well....so dont worry, plenty of oppurtunities to stretch those legs

yea, theres more than I thought. Just wish santa could have brought me some driving lessons too! Cheers for that.

nerraw1111

Cheers.

Piranha pool sessions are nearby.

Daz1214

are you a member of a club?

nerraw1111

Nope. Training on my own at mo.

Daz1214

ah right, just most clubs usually travel together to races so gettin a lift would be easier

elvis jones

Just to let you know that tri Laois could be changed to April 22 from April 7. I'll let all know when I do.

elvis jones

I'd advise everyone to join a club if possible. The coached training and knowledge base really help. Not to mention on race day the encouragement from other members !

Daz1214

elvis jones wrote: »

Just to let you know that tri Laois could be changed to April 22 from April 7. I'll let all know when I do.

say it isnt so...thats from a Saturday i have off to a Sunday im working

elvis jones

Daz1214 wrote: »

say it isnt so...thats from a Saturday i have off to a Sunday im working

Sorry

Daz1214

elvis jones wrote: »

Sorry

no probs, what has to be done has to be done...ill try get it off, if not its back to the race calendar

tinydave

elvis jones wrote: »

Just to let you know that tri Laois could be changed to April 22 from April 7. I'll let all know when I do.

how come its changed??

A0

One of the determinants of success in Triathlon is the ability to perform transitions and to cope with the change in activity (swim to cycle and cycle to run). That's why it's important to practice the transitions, not only to improve T1 and T2 times but also to get the body used to them (change in posture, muscle recruitment, ventilation pattern, heart rate, etc.).

When I was doing triathlons, one of my first swim to run training session resulted in dizziness... As I spent a while in supine position (swimming) before running. So I practised it and it never happened again.

So in pre-competitive season (or during the winter, every now and then) sessions like these should be implemented in a training programme, these are example and not unique, there are hundred ways of doing it, it also depends on what we want to work - improve / level:

- 6-8 x [2-3 min steady cycling (e.g. turbo trainer)] followed by 200m very fast running.
- 6-8 x [1'30'' max. cycling (e.g. turbo trainer)] followed by 1k easy running.
- 2-4 x [10 min steady swimming (open water, Dublin beach :P)] followed by 3 min fast - hard cycling.

Etc... and, I know it's obvious but... it's important to not stress too much before a race, it's just swimming - cycling - running after all

Bally8

A0 wrote: »

One of the determinants of success in Triathlon is the ability to perform transitions and to cope with the change in activity (swim to cycle and cycle to run). That's why it's important to practice the transitions, not only to improve T1 and T2 times but also to get the body used to them (change in posture, muscle recruitment, ventilation pattern, heart rate, etc.).

When I was doing triathlons, one of my first swim to run training session resulted in dizziness... As I spent a while in supine position (swimming) before running. So I practised it and it never happened again.

So in pre-competitive season (or during the winter, every now and then) sessions like these should be implemented in a training programme, these are example and not unique, there are hundred ways of doing it, it also depends on what we want to work - improve / level:

- 6-8 x [2-3 min steady cycling (e.g. turbo trainer)] followed by 200m very fast running.
- 6-8 x [1'30'' max. cycling (e.g. turbo trainer)] followed by 1k easy running.
- 2-4 x [10 min steady swimming (open water, Dublin beach :P)] followed by 3 min fast - hard cycling.

Etc... and, I know it's obvious but... it's important to not stress too much before a race, it's just swimming - cycling - running after all

Thanks AO this aspect of transitions hadnt really crossed my mind yet. I've been wondering how I would cope with the practicality of remembering what to do and in what order in transitions and never really considered how I would physically feel coming out of the pool and getting to the bike etc.

Oryx

The main thing to watch out for as you leave the swim is extreme dizziness. My first ever swim exit I couldn't run I was wobbling like I was drunk. A good strong kick for the last minute or two of the swim helps with this. On the first part of the run your legs can feel very odd and stiff, but doing brick sessions in training is the best way to overcome that. But be prepared for it in your first race, and if it happens your legs will ease out within the first km or so.

A0

I'd definitely not recommend a good strong kick at the end of the swim (especially in non-elite populations). When doing so blood lactate concentrations increase in the legs, resulting in having heavy legs feeling and local fatigue.
To prevent / decrease dizziness occurrence, it's better to 1) practice and 2) at the end of the swim, lift the head up and swim for a short while, then head back in the water and head up again (recall that the semicircular canals are located in the ear and are acting as "balance - position sensors" http://users.rcn.com/jkimball.ma.ultranet/BiologyPages/H/Hearing.html#Hearing_and_Equilibrium).

The above is called "pose" or "water polo" swimming, here it is http://www.youtube.com/watch?v=YXlfLIMG-xo , and no need to do it for a long time, just a few meters...

In any case, it's not recommended to significantly change your pace at the end of swimming and cycling (unless going for the win! ). If pace has to be changed in swimming, then it's better to use the arms and save the legs.
Anyway, it's better to change the pace in the middle of a discipline (swimming or cycling), so it leaves time to adaptations to take place and it avoids to be all over the place in the transition area and in the first few kms of the next discipline.

It's also important to implement kicking sessions in a swimming programme, a good session could be 6-8 x 25 or 50m kicking, fast in the end to build up lactate then 100-200m easy-steady running.

Daz1214

there are a couple of small things you can practice before your first race to help make it a little bit easier.

first one would be to get used to getting the wetsuit off a few times before your race, while you have loads of time to get it on, you usually only have the short run into T1 to get it off again so its worth practicing that...if you have the luxury of being close to a swimable open water source, then practice swimming in the suit a couple of times

second, do plenty of bike/run or brick sessions. keep your running shoes at the front door and as soon as you come in off the bike, throw them on and go running. this will help you get used to the sensation in the legs after coming off the bike

couerdelion

Just a date for the diary for anyone who is interested...

My club, Activ Multisport, are aiming to have an open day on the 28th January @ our home base, the NAC. The day will be a chance to meet existing members and ask any questions about the club, triathlon etc and hopefully to join us too.

We are a pretty new club with a wide mix of triathletes from front of the pack to back of the pack and everything in between. This year we will have training sessions on most nights and both days on a weekend as well as regular running and cycling time trials, monthly information talks (cycle maintenance, nutrition, foam rolling etc) and last year we also had organised open water swims in the sea.

We're hoping to recruit some new members and help them get into triathlon by offering them training plans structured around the club training nights (with alternatives for those who can't make the evenings). The aim is to get a group ready for the Fingal Sprint and then for those who want to, continue the training for the Dublin City Tri (Olympic). More experienced triathletes are also welcome to come along and find out more information.

I'll post up a bit more info when it's finalised.

mush500

What time couerdelion? Think you're my nearest club.

mickmc7

Just adding my name to the first timers list for this year. I'm entered for the sprint in Athy, we'll see where that takes me.
Unlike most tri beginners, I'd consider myself pretty ok swim wise. I haven't cycled a bike in years. I bought one last week(bike to work), I intend taking it out for its maiden voyage this weekend once the wind has died down. Likewise with the running, I'm pretty much starting from scratch.
I can reel off lengths in the pool without too much fuss but I couldn't run more than 1km without needing to stop so I know what I need to work on!
Anyway, looking forward to an interesting year.

couerdelion

mush500 wrote: »

What time couerdelion? Think you're my nearest club.

I think it's going to be 10:30 - 13:30. It could be 10:00-14:00 but better to err on the side of caution.