Thread: Triathlon
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Old 04-14-2006, 09:16 PM   #5
Eugene R. Allen
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Join Date: Sep 2004
Location: Tacoma  Washington
Posts: 1,715
Jeff - Your race is more than a sprint but just a bit less than Olympic. With the base you have you can easily be prepared to hammer in June. As Cole mentioned I have written quite a few posts about this topic that you will find easily using the search function.

The answer to your question is quite do you train for a triathlon? Swim, bike and run. The general tri program consists of 3 workouts per week per sport so that would add 9 workouts to whatever you are already doing. You don't need that much. You do need to get into the pool and refine your swim stroke though. Some open water swimming is important but stroke perfection is key. If you are uncomfortable with the boxing match that the swim start will be, start on the outside of the group. If you are a good swimmer or are tolerant of the Maytag mayhem start front and center to shorten the distance to the first turn and make the others swim over or around you. Find some fast feet and draft. If you find the right set of foot bubbles off which to draft you will go faster and save energy to boot. Learn to sight properly on the buoys to avoid swimming in onther than a straight line. Swim long, swim on your side and swim balanced. Check out the Total Immersion swim program and do what Terry Laughlin says.

Got a good bike? Can you stay aero for 21 miles? Work on your back flexibility and learn to stay small and aero and on the rivet. Hopefully you have a tri geometry bike with a 76+ degree seat post so you can be forward of a typical road bike set up. Get yourself properly fit to your bike...this is critical. At 18 mph 80% of your effort on the bike is in overcoming wind resistance. The more aero you are the more of your effort is put to the pavement. Get Spinervals workouts from Troy Jacobsen. They are CF workouts on a bicycle. Very high intensity and bike specific. Ride often and ride hard.

And run off the bike. After all your bike workouts throw on your running store fitted, proper for your type of foot running shoes and go for at least a mile long transition run. You need to teach your legs to move blood from the quads to the hammies when switching from bike to run so it doesn't come as a shock to you on race day...though it will anyway becaus you will be riding harder. Do specific workouts. Joe Friel addresses this and other tri related topics in his books about tri training. Your running resource is The Pose technique is to running as the Total Immersion program by Terry Laughlin is to swimming. "Practice" running, treat it like the skill that it is. Don't just go out and mindlessly run.

Practice what to do at T1 and T2. Be sure to walk to your transition spot from the swim finish so you know what it looks like and you don't run around like a tard tryig to find your stuff. Don't hang a baloon at the end of your rack, that is just so ***...not that there's anythig wrong with that. The baloon thing is out though. Just check out your landmarks and know where to go. Pam on the wrists and ankles of your wetsuit, clipless pedals, learn to eat on the bike, know how to change a flat, put sun screen on before the swim, wear a hat and sun glasses when you run, stay hydrated.

After you do your search and read the boatload of other posts I have done about tri training, please feel free to come back and ask any specific questions you have.
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