Triathletes

[eternlgladiator]

I'm having trouble finding a decent plan. I've found some, but they're either too difficult, or far too easy. Also, what sort of variations would you guys suggest? Like, bike uphill one day, flat ground the next? Mix?

Well let's start by asking this. As said before you wont win a tri in the water but you should be food at swimming. Biking and running are where its at. How long of a tri are you thinking? I've heard of ones that are half mile swim, 17 mile bike and 5k run. How fast do you think you can do those things together and separate?

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Check this out. Probably a good start. http://www.menshealth.com/fitness/intermediate-sprint-triathlon-training-plan

 

[eric/]

Well let's start by asking this. As said before you wont win a tri in the water but you should be food at swimming. Biking and running are where its at. How long of a tri are you thinking? I've heard of ones that are half mile swim, 17 mile bike and 5k run. How fast do you think you can do those things together and separate?

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Check this out. Probably a good start. http://www.menshealth.com/fitness/intermediate-sprint-triathlon-training-plan

That looks like something that is more up my ally. I don't know how long it would take me to do those things at the moment. After a couple of weeks, rather quickly.

I eventually would like to train for a half-ironman, but for now would like to focus on getting in proper shape for a triathlon. IE being able to run/swim/bike properly, and then move on to increasing my training.

 

[diane143]

This is where a decent plan helps.

The distances above are roughly the distance for a sprint. You should actually be able to find tons of sprints in your area. Most will finish a sprint from just under an hour to about 2 hours. (consider a 5K race where many finish from 16 mins to about 55 mins walking).

Do you have any Fleet Feet Sports shops around? Some of them offer training plans.

I do a lot of hills because my one big event has a ton of climbing. On my "rest" days I'll do some flats. But I kind of go seat of the pants these days as I am not pro caliber and I have been doing it for some years. For me it's more about the endurance.

Did you poke around in Slow Twitch? They may have a training plan section. The only one I can think of is a coach I used years ago. He has a beginner sprint plan on his site for $29 but I can't see a preview for it.

Thing is with you being a runner, that portion of a sprint plan will always seem easy to you. But you also need to practice bricks (running after biking). Boy are those fun!

There is this site, I had forgotten about them: http://www.beginnertriathlete.com/

 

[eternlgladiator]

another thing i'd recommend practicing once you find a good training plan are your transitions. Races can be won and lost simply by how fast you change shoes or take off an article of clothing. There's tons of tricks to help make it faster and easier.

 

[eric/]

another thing i'd recommend practicing once you find a good training plan are your transitions. Races can be won and lost simply by how fast you change shoes or take off an article of clothing. There's tons of tricks to help make it faster and easier.

Thanks. I'll keep this in mind when I get more serious.

Also, I actually recently registered at that site diane, but haven't had too much time yet to check it out, other than looking at their free training plans.

 

[eternlgladiator]

Thanks. I'll keep this in mind when I get more serious.

Also, I actually recently registered at that site diane, but haven't had too much time yet to check it out, other than looking at their free training plans.

conditioning is clearly the most important thing you can do train for the triathlon but there's lots of things that go a long ways towards your ability to complete it at your best ability. Transition is also about the way you exit the water to get your legs ready for riding and how to stretch your legs over the last couple hundred meters of biking to prep for running so that you're ready to get going right away. if you find a plan you like let me know. I think it'd be fun to train for too. I'd have to do a short on or a team one but still fun. Biking swimming and running and great exercise and goals like this only make it more fun

 

[eric/]

conditioning is clearly the most important thing you can do train for the triathlon but there's lots of things that go a long ways towards your ability to complete it at your best ability. Transition is also about the way you exit the water to get your legs ready for riding and how to stretch your legs over the last couple hundred meters of biking to prep for running so that you're ready to get going right away. if you find a plan you like let me know. I think it'd be fun to train for too. I'd have to do a short on or a team one but still fun. Biking swimming and running and great exercise and goals like this only make it more fun

I'll keep you posted.

 

[LethalWolfe]

Way better idea. What is your current cassette lethal?

It's the stock one that came w/the bike which I'm pretty sure is a Shimano 105, 10-speed, 12-27t.

The reason I was learning towards getting a triple is 'cause I want the speed in the flats, I want the climbing gears (I l-o-v-e hills), and I like having a lot of gears in between. The added weight isn't a big deal to me 'cause I don't ride at a level where I'm looking to shave off every gram that I can and I never had any negative experiences w/the the triple on my mountain bike.

What would be your suggestions for a new cassette? The mechanical side of bikes I'm still fairly new too so if there is something I'm overlooking feel free to educate me.

I'm having trouble finding a decent plan. I've found some, but they're either too difficult, or far too easy. Also, what sort of variations would you guys suggest? Like, bike uphill one day, flat ground the next? Mix?

A new, well new to me, training approach I stared last year was focusing on base training. Basically, lower intensity workouts with the goal of training your body to use fat as an energy source for a longer period of time before it switches over to carbs (which the body has much less reserves of).

It was a difficult transition for me at first because when I'm training I naturally want to keep pushing myself harder and harder so putting the brakes on was weird. It kinda reminded me about the scene in the movie Cars where Lightning McQueen has to learn to go slower in order to go faster. At the time I joked that I was going to get a cycling jersey made that said "I'm not slow, I'm base training" on the back because I hated when other cyclists would just blow by me.

I feel like it really works though. I started this new training only maybe 4-6 weeks before I did a century last year and when I finished the century I felt stronger than I ever had at the end of 100 miles. It was a ride I trained the least for but finished the best so I feel like I was doing something right.


Lethal

 

[eternlgladiator]

It's the stock one that came w/the bike which I'm pretty sure is a Shimano 105, 10-speed, 12-27t.

The reason I was learning towards getting a triple is 'cause I want the speed in the flats, I want the climbing gears (I l-o-v-e hills), and I like having a lot of gears in between. The added weight isn't a big deal to me 'cause I don't ride at a level where I'm looking to shave off every gram that I can and I never had any negative experiences w/the the triple on my mountain bike.

What would be your suggestions for a new cassette? The mechanical side of bikes I'm still fairly new too so if there is something I'm overlooking feel free to educate me.

Lethal

12-27 is probably widest you'll find in the back. Plus, going to a 12-34 or something like that will require a new chain and rear derailleur. What's your crank up front? compact or double?

 

[LethalWolfe]

12-27 is probably widest you'll find in the back. Plus, going to a 12-34 or something like that will require a new chain and rear derailleur. What's your crank up front? compact or double?

Compact 50 x 34t

What if I went to an 11-28?

I'm worried about the 'spacing' between the gears because w/my current setup I already have difficulty finding the right gear at times to keep my cadence where I want it (I'm stuck choosing between a little too tall and a little too short).

Here's a link to my bike's specs, 2009 Specialized Allez Sport


Lethal

 

[eternlgladiator]

Compact 50 x 34t

What if I went to an 11-28?

I'm worried about the 'spacing' between the gears because w/my current setup I already have difficulty finding the right gear at times to keep my cadence where I want it (I'm stuck choosing between a little too tall and a little too short).

Here's a link to my bike's specs, 2009 Specialized Allez Sport


Lethal

I'd say its not worth the expense. Since you're not adding any more gears. Here's the gears in a 12-27 and the gears in an 11-28

12-27
12, 13, 14, 15, 16, 17, 19, 21, 24, 27

11-28
11, 12, 13, 14, 15, 17, 19, 21, 24, 28

They're basically identical and with regard to the end your concerned about, you're only getting one more tooth which is hardly a big difference (still noticeable though).

Shimano makes cassettes that go up 11-36 but you'd need to change shifters and the rear derailleur to accommodate them and even then I've heard its kind of a funky fix.

My suggestion is just get out there and ride. Practice spinning in your easiest gear to get up the hills and don't stand up if you can avoid it. Slide your butt back in the saddle a bit and focus on the full pedal stroke pushing and pulling up to maximize your efficiency. Standing activates the wrong muscles and will wear you out much faster. Also make sure you pedal through the top of the hill and don't coast until your momentum picks up on the other side. If you don't get to go down the other side then I wouldn't suggest going up it in the first place .

 

[LethalWolfe]

My suggestion is just get out there and ride.

Oh trust me, I ride and focus on my stroke and form a lot. It's just hard to let go of the fond memories of dropping down into the triple and spinning up hills much more efficiently than what I'm doing now. Especially as I keep eyeballing steeper and longer climbs.

If you don't get to go down the other side then I wouldn't suggest going up it in the first place .

The downhills are never long enough so I look at summting a hard climb as its own reward.

Lethal

 

[eternlgladiator]

Oh trust me, I ride and focus on my stroke and form a lot. It's just hard to let go of the fond memories of dropping down into the triple and spinning up hills much more efficiently than what I'm doing now. Especially as I keep eyeballing steeper and longer climbs.



The downhills are never long enough so I look at summting a hard climb as its own reward.

Lethal

sounds reasonable, my point stands then, just focus on getting better and you'll match your equipment, the amount of the time the triple is helpful won't be that long, especially with your compact. also a triple is a 50,39,30 generally so you'd be keeping the same top end, increasing your mid, and not reducing the low end by that much anyways. I think you'll be ok with the compact.

 

[LethalWolfe]

I'll make that my new mental 'distraction' when I start hitting those double digit grades, "eternlgladiator said I'd be fine, eternlgladiator said I'd be fine..."

 

[eternlgladiator]

I'll make that my new mental 'distraction' when I start hitting those double digit grades, "eternlgladiator said I'd be fine, eternlgladiator said I'd be fine..."

it'll work, but on that note you could try other psychological helpers like energy packs and what not if you haven't already. I use them on really tough or long days and the mental edge always helps.

 

[LethalWolfe]

it'll work, but on that note you could try other psychological helpers like energy packs and what not if you haven't already. I use them on really tough or long days and the mental edge always helps.

I've used various brands in the past but I never found one that I really liked. One time I put a snack-sized pack of peanut butter & crackers in my jersey pocket and nibbled on those. I'm not sure how much it helped but it was something different from the gels I'd been sucking on before (and the salt was nice).

Sometimes I'll sing to myself as a distraction... of course one time that lead to a person I was passing at the time taking it as an insult so I don't sing around other cyclists anymore.


Lethal

 

[smithrh]

Priorities for the OP:

* Not dying in the attempt :^)

* Finishing

In that order, I would hope. Everything past that point is gravy, I think.

Waaaay too many people talking about how to _win_ or do really well - not enough on how to like, oh, FINISH THE DAMN THING!!!

:^)

 

[eternlgladiator]

I've used various brands in the past but I never found one that I really liked. One time I put a snack-sized pack of peanut butter & crackers in my jersey pocket and nibbled on those. I'm not sure how much it helped but it was something different from the gels I'd been sucking on before (and the salt was nice).

Sometimes I'll sing to myself as a distraction... of course one time that lead to a person I was passing at the time taking it as an insult so I don't sing around other cyclists anymore.


Lethal

I like GU but to each their own. I've heard it all from homemade protein balls to just packing a sandwich.

 

[diane143]

My first "real" road bike had a triple. I found that while I made my legs happy, that by July I wasn't using the granny anymore. So when I upgraded to carbon I went for a standard double. Sure, if I don't do enough hills in the winter I really pay for it this time of year but that goes away soon enough. I also see this while riding with people who have triples, it's super easy to pull away from them on a climb just due to gearing. A couple of years ago I lost 2 bolts on my granny of my hardtail. We got it working again but I choose not to use it as I didn't want to lose the last two. This was end of season, and I spent the rest of the season, winter and last spring using the middle and big rings in the woods much to the chagrin of my friend whose backend I kept riding up. I kept telling myself if I trained like that, the hills at my race would not feel so hard at all! But then I fixed the bike when I had to sweep a running race so I wouldn't run people over, and when you've got that granny it's oh so easy to drop down into it. At least once I get on the road bike I have no choice!

I found that when I used my granny, I was pretty much spinning away like a gerbil and going nowhere.

I do agree what what was said before to stay seated. Out of saddle climbs should really be done in in short burst. IMO only.

Food..... that's a huge subject! I love that you also enjoy peanut butter and crackers! I used to buy Ritz Bits but in the last few years I've taken to just getting the big regular Ritz and a jar of peanut butter and making them myself. That way if I just want one or the other, it's there. I also have a recipie (which I modified) for a sort of oatmeal/craisen cookie (got it out of Bicycling Magazine a few years ago). Since I do endurance events I find what works for me is not really what works for a lot of people. I spend so much time at an aerobic HR that I can almost eat whatever I want (except for too much sugar, though I did eat M&Ms and Mike & Ikes on a 16 mile trail running race - I was amazed my body told me to grab them!). Pretzel bites are another easy to carry favorite.

Clif makes Roks protein bites that I really love too, but they are REALLY hard! Some times I feel like I'm going to break a tooth on them. For gels and drinks I use Hammer products. But it's really all trial and error. It's taken me quite a few years and many hours to figure this out and I know things may still change with time.

My favorite post-race food: hamburgers! I get an incredible craving 45-60 mins after a race. After my big race I even splurge on cheese

Every time I am tempted to sing I remind myself I am going to be super embarrassed if someone hears me. But you will see me "dancing" on my bike on the trails when alone.

I really have to get out tomorrow!!!

 

[LethalWolfe]

Food..... that's a huge subject! I love that you also enjoy peanut butter and crackers! I used to buy Ritz Bits but in the last few years I've taken to just getting the big regular Ritz and a jar of peanut butter and making them myself.

The only negative side, well two, negative sides to the crackers are needing a fair amount of water to wash them down and the flakiness. Once I inhaled at the wrong time and sucked in a bit of cracker. Ugh, nothing like choking on cracker while trying to keep cadence going up hill.

My favorite post-race food: hamburgers! I get an incredible craving 45-60 mins after a race. After my big race I even splurge on cheese

There is a BBQ place that caters one of the rides I do and I'm thinking about their pulled pork sandwich once I past the halfway point (25-30miles). I finish the ride, prop the bike up someplace and immediately get in line.

Every time I am tempted to sing I remind myself I am going to be super embarrassed if someone hears me. But you will see me "dancing" on my bike on the trails when alone.

That's why you gotta do a song that sounds fine even if you are horrible at singing. Which is why I usually belt out "Do wah diddy diddy" (the Stripes movie version of course)


Lethal

 

[diane143]

haha!!!! I have some crazy music on my ipod (I had dreams of being a musician when I was much younger so I like *almost* everything). Steve Earl - Copperhead Road, Prince - Let's Go Crazy.... LOL I'm Your Boogie Man, Thunderstruck..... Everytime someone gets a look at my music list - especially the things I have BOUGHT on iTunes they think *I* am crazy! There's classical in there too but I try not to let it get in the workout/rides playlists.

Choking on food is never a good idea! Some days I can choke on water too. My big race does a pulled pork/chicken dinner but it's from maybe 6-9pm after we start so it seems most of the racers don't get to eat it - I've only done so half of the time I've gone up there.

Still chilly and windy but I'm packing up my stuff for a ride later!