Training for a begineer triathele? [Forum Archive]

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Training for a begineer triathele?

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Posted by: cutter07

I'm looking at doing a Sprint by years end and an Olympic by mid next year. Currently doing the basic exercise program @ Beginner Exercise Program: Month 1 and about 30 mins of running and bike a night. Eating a good cutting diet to drop my body fat but its slow going. I know your should train for a sport by doing the sport however this is not ideal for me (no pool access and stationary bikes and treadmills are only so good).

So my question is this, how do I get amazing cardio for sustained exertion and can I get strength without bulk? I know this is counter to what most here desire but theres more to bodybuilding then just getting big right?

Posted by: xnxbass

Hey bud, I'm actually doing the same thing right now, looking to do a sprint by next september, then see where it goes.

I've been doing about 1 hr of bike/run 6 times a day and hit the pool 3 times a week.

I can tell you that deads and squats will do you good, I'm on a cutting diet and i've gotten stronger, I know its shaved off 15 mins off my time of getting to work.

Maybe you could rollerblade, I was forced to do that when my bike broke down... got back on the bike a month later and I barely felt it in my legs.

I also do isometrics for legs on a squat rack at 6 or 7 different positions through the ROM of a squat bout 3 times a week before my swim.

For the swimming, I dont think there is really a replacement, breathing is the biggest part, get that down and you're gold.

SO... keep workin those deads and squats, keep biking and running, and hit a pool ASAP... thats what I've done, it works for me.

Posted by: cutter07

Quote:

Originally Posted by xnxbass

I've been doing about 1 hr of bike/run 6 times a day and hit the pool 3 times a week.

6 hours of bike/run a day

I'm trying on squats but I can't do nearly as much as I can on calves. I'll have to trying rollerblades again, I have some but been in the attic since late 90s.

On swim what exercises will help? Lat pulldowns? Shoulder flys?

Posted by: Witchblade

You can't train the olympic lifts, sprinting and steady-state cardio effectively at the same time.

Olympic lifting and sprinting are anaerobic forms of exercise, while a triathlon is about as aerobic as it gets. Focus on one goal at a time, I'd say.

Posted by: cutter07

Quote:

Originally Posted by Witchblade

You can't train the olympic lifts, sprinting and steady-state cardio effectively at the same time.

Olympic lifting and sprinting are anaerobic forms of exercise, while a triathlon is about as aerobic as it gets. Focus on one goal at a time, I'd say.

I dont mean in any way to be rude but Olympic and Sprint refer to different lengths of Triathlons, not exercises types. However I could see how on this forum that would be easily confused. Thanks anyway

Below are the race length differences for any interested:

Sprint
(0.5 mi) swim
(12.4 mi) bike
(3.1 mi) run

Olympic
(0.93 mi) swim
(24.8 mi) bike
(6.2 mi) run

Posted by: squanto

Just make sure you can do the distances individually before you try to race with all three combined. That means getting on a (real) bike and actually getting in the pool to swim.

Posted by: Witchblade

Quote:

Originally Posted by cutter07

Below are the race length differences for any interested:

Sprint
(0.5 mi) swim
(12.4 mi) bike
(3.1 mi) run

Olympic
(0.93 mi) swim
(24.8 mi) bike
(6.2 mi) run

Ahhh. My bad.

Posted by: xnxbass

My bad... that 6 times a week, not day.

Posted by: xnxbass

Quote:

Originally Posted by cutter07

6 hours of bike/run a day

From what I find swimming hits the lats quite a bit, so getting your shoulders and back ready for it would help. I've also found, however, that there is no replacement for the pool.

I hopped back in the pool after a while and I had nowhere near the endurance I had on a bike. But once swimming routinely for 2 months I've seen constant improvements.

It also depends on where you live, if winters are not a problem, thats an advantage, I know my bike is bout a month away from being useless, im hoping to get to mid november, if im lucky.

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