Triathlon Training Journal

[ponyboy]

Sunday and I woke up today feeling like crap. I made the mistake of going out last night for a friends birthday and I think after the workout I had yesterday it is going to hit me pretty hard. I'm fighing a fever and my joints are really achey. I'm pumping myself full of Vitamin C and eating soup and anything else I can get my hands on to keep my strength up. If I get sick now I'm screwed.

Workout yesterday (Saturday) was awesome. I went out basically just to complete the workout: 90 minutes in total of almost max effort cycling and running. I would have added swimming but the winds had the lake way too rough to swim properly. At least I got to try out my wetsuit, but I just bobbed around like a cork in a bathtub.

Biked 30km in 1 hour and ten minutes...not bad considering the headwind I had, averaged 25.7km/h. I took NT's advice and invested in a good bike computer on my way up to the cottage, and had the store install it for me, and it works awesome. Didn't realize how much difference the wind makes until I had it behind me and all of a sudden I was going 33km/h. Amazing.

Then I hopped off of the bike, took 2 mins (transition time) and ran for 5km. I was surprised because it felt great and actually pretty easy. I did the 5km (actually 4.6) in 22 minutes, giving me a split time of 4:46 per km. Which is a 7:38 mile...not a bad pace at all considering I was already over an hour into the workout.

Race in less than one week, but if I don't get over this illness I'm going to be really pissed. My goal time is as follows:

Swim: 2 mins/100 meters = 15 minutes
T1: 3 mins
Bike: 28-30km/h average = 60-65 mins
T2: 1.5 mins (drop the bike and go)
Run: 5 min km's = 35 mins

Total time: 115-120 mins or under two hours, which is my goal.

 

[ponyboy]

Tuesday...five days to race

Still not feeling 100%, but I'm committing to at least finishing this race and then getting ready for the next one. Even if I place really poorly at least I can say that I've done it. My goal time (should) put me near the top half of probably over 800 racers.

Did a light ride this morning on a spinning bike for about 30 mins keeping my HR between 120 and 153. Didn't want to push too hard because of how I'm feeling. I'm a little nervous because I'm likely not going to have any time to swim between now and Saturday, and that's probably going to be my worst part. Even though it only lasts for about 15-20 mins, it can still knock you out for the rest of the race if you take your HR too high.

If I have any time to swim it's going to be tomorrow. That will probably be my last workout before Saturday because I want to make sure I'm fully rested and ready for the race.

Carbing up begins as well to make sure the glycogen stores are totally full...and sodium loading as well to make sure your electrolytes balance out on race day. Just had another 3 egg omlette with a bowl of oatmeal and added salt to get some extra sodium in there.

 

[naturaltan]

finishing in the top of half of 800 racers is an excellent goal! I think finishing should be the short term goal ... DO NOT QUIT unless you are dieing ... and then, think about it twice!

 

[ponyboy]

Don't worry about that. I'm racing with three friends of mine, two women and my best male friend, who I'm determined to beat because he beat me in my last race by 200 meters.

I'm the type of person that won't stop until I'm unconcious. He actually called me yesterday and said I should drop down to the shorter distance race out of concern because of my illness...yeah, right...it's because he's afraid I'm going to KICK HIS ASS.

 

[ponyboy]

Booked my hotel room yesterday so that I can get some booty before this race...thank god for female companionship...going back to the well, but any port in a storm, I always say.

I was just looking at the times for last year's race...damn some of these people are fast. I have to realize my limitations:

1) Have only been training this way for eight weeks
2) Have a normal hybrid bike...way slower than a road/tri bike
3) I'm not a competitive swimmer, runner etc...I'm a bodybuilder.

At least I know I'll look the best with my shirt off!

My meals have been good and consistent so far, and I think I'm totally over my cold, although I still felt pretty weak this morning. I'm also having issues with my right shoulder - rotator cuff has flared up, which is a pain in the ass right now because it's going to limit my swim. I'm going to see if I can book a massage for tomorrow or Friday.

Tonight I pick up my bike from servicing and I'll probably go for a light ride just to try out my new bars. Then volleyball, which I'm totally not looking forward to again.

 

[ponyboy]

Thursday: Two days to race day

Picked up my bike last night and they did an awesome job putting on the bars and moving stuff around. My cook looks totally cool now, like a real racing bike!

It also felt better too for some reason. At one point I'm cruising along on a slght downhill in a 40km/h zone, looked down and realized I was doing 45! It would be cool to get a speeding ticket on a bicycle! The bars make quite a difference when you go right over, it really cuts down on the wind resistance...adds probably 2 km/h when you're like that, which would cut 4 minutes off of my overall time...not a lot, but when you think that it might mean the difference of 10 places, it does make a difference.

Tried to swim last night but the pool was too freaking crowded...people were swimming all over the place and pissing me off so I did 400 meters and gave up.

Then volleyball and I'm not doing any more workouts. Tomorrow I'm getting picked up and driven to the city where the race is. If anyone has been following this journal along, wish me luck on Saturday!

 

[naturaltan]

I have ... I'll be interested in hearing the results ... what you learned and will/might do different next time.

Good luck PB!!

 

[ponyboy]

Here's my official race report: it's pretty damn long, but it was a pretty damn long race as well. Could have been better, but considering the circumstances, I'm happy.

My first triathlon, and it was a learning experience. Very humbling. I went into the race not expecting much, but I had two goals in mind: to finish in under 2hrs. and to beat my friend who has done three races to my one. I have only been training for tri for about eight weeks, and have a pretty cheap hybrid bike, so my expectations were not high for a great finish. Little did I know everything that was going to happen that day...

Distance: 750m/30km/7km

The day began with a light breakfast and we hit the course early. Managed to score the first spot on the rack for my AG, which I thought was a good sign. Tons of people around, they were expecting about 1000 people between the tri-a-tri (first) and the sprint. It's intimidating when you look at the other racks and see that your bike is almost the ONLY one that isn't a road or tri bike. Damn budget! Mental note...save for new bike...this will become more important later.

Before the race began there was a death during the tri-a-tri...a gentleman drowned due to unknown circumstances. The girl I was with is a nurse who attended and helped to revive him, but he was DOA at the hospital. I don't think many people were even aware it happened. It was a pretty big eye opener and made me extra nervous. I think my HR going into the start was probably about 120.

Swim: First ever mass start...not bad, actually. I found some space and just kept stroking along at an easy pace. I didn't want to kill myself because I wanted to make sure I could finish. Everything was fine until the 2nd buoy when some jackass swum right over me and almost put me under. It was also hard to see because of murky water. Got out of the swim at literally the exact same time as my friend.
19:03 - 2:33/100m, 44/51AG, 455/590 overall

T1 and 2 were both awesome and smooth, that's probably the part of the race I was happiest with. 1:30 and :45 respectively.

Bike: This is where the fun began. My friend left T1 2 seconds ahead of me. My strategy was just to keep up with him (he has a proper road bike) and pass him on the run. About 2km in I managed to pass him and just kept going. My elastic laces were loose so every 3rd rider was telling me to watch they didn't get caught in my chain. And trust me, I got passed a LOT. About 20km in my seat decided it was giving up the ghost and broke, leaving me at the bottom of my post setting. I hopped off and tried to fix it, but no dice, so I figured I would just keep going. It probably looked like I was riding a Huffy bike with the high handlebars because they were almost eye level.
About 25 km in my chain slipped off going up a hill and got jammed in between my gears and the frame. Hopped off again and tried to wrench it free, but again, no dice. Another competitor came to help and we managed to get it free and I could keep going. Awesome how tri athletes will help someone in need. By now I was just laughing because people who started 12 minutes behind were now blowing past me. My friend was only about 5 minutes ahead of me at this point, because I had managed to stay with him for the first 25km. Good news is my legs were fine because my biking was so start and stop.
1:07:49 - 26.5km/h (ouch!), 47/51AG, 507/590 overall.

Run: Got into T2 and out quickly, and my support was back from the hospital, so I focused on catching my friend, not knowing how far ahead he was. Another guy from my AG started right along with me so we matched paces and drafted off each other for a while. About 1.5 km in I spotted my friend plodding along and that gave me enough energy for a boost. Slowly passed him at about 2km and decided to just keep going. Of course, by this time my HR as about 185 and I'm dying. About 5km in my left quad started to cramp and feel like it was going to fall off. I just kept taking in Gatorade and water and just kept going and going and going...it felt like forever. Came around for the final km and saw the clock was at 1:58, so I knew my time goal was gone, but still decided to finish strong. My friend was nowhere in sight. Plodded slowly across the finish line and felt wonderful.
35:43, 5:07/km, 38/51AG, 322/590 overall (180 spots higher than the bike).

Total: 2:04:37, 44/51AG - strictly back of the pack baby!

Beat my friend my 5 mins...turned out he puked on the run after I passed him.

Lessons learned: Get a new bike. Have proper hydration during bike to prevent cramping in the run. Don't change gears standing going uphill.

That was probably the hardest thing physcially I have ever done, and I've done kickboxing marathons for eight hours. It was awesome. I have one more race this season and then I'm going to start getting fired up for next year. I'm planning on continuing lifting in the off season to maintain my muscle mass.

Next race in 18 days, which is a duathlon - 4km run, 23km bike, 4km run.

 

[naturaltan]

Nicely done!!

 

[MUMatt05]

Congratulations!

With a hybrid, you really had no chance against the rest of the AG, but that wasn't the point, was it. Well done on your finish, and most importantly, having fun.

The problem with the chain is an easy fix at your bike shop, or by you, if you're brave. It's just a minor adjustment to the lower limit screw on your deralieur. I'd recommend the shop though, because if you do the wrong screw, the wrong way, you will end up throwing your der. into your spokes.

Remember when you go looking for a road bike, the FIT is the most important, by far, thing to consider. It is paramount. A $2,500 carbon fibre bike that doesn't fit, will be worse than what you're riding now.

Good luck with your training & your upcoming duathalon.

 

[ponyboy]

Thanks for the advice! Good to hear...it's getting really hard right now to resist running out and investing in a new bike because I really think that's my limiting factor right now...however, I do have to realize that it is my first year racing and I can't expect much. I'm going to wait until after Christmas and save some cash for a bike that will be good to race with for the next 3-5 years hopefully.

Scary to think you can spend $5000 on a bicycle...I'd be afraid to ride the damn thing in traffic. My insurance broker would probably laugh if I asked to insure a bike.

Okay, here's the plan for the upcoming weeks - don't need to swim anymore, which is a good thing because it means I can devote more attention to the bike, which is obviously where I need to make up time. This next race is two runs and a bike in between. I know I'll have no problem completing it, I just need to work on my speed. I would like to be able to run 4:30 kilometers (7:12 miles) for this race on average, and hopefully under 7 minute miles for the first 4 km. That's pretty damn fast, but since I have been doing 8 minute miles in race conditions, I am confident it can be done. I just need to keep track of my heart rate while running and hit my thresholds.

Plan: Run 2x per week for at least 5km.
Bike 2x per week for at least 45-60 minutes.
1 brick per week (either bike/run or run/bike) for 60 minutes combined. Maybe longer if time permits.
Weights 2x per week still total body circuit - today will be my first workout after the race.

Goal time for next race: 90 minutes. This would be running 5 minutes per kilometer average and biking at 29 km/h average for the bike portion. I think my 26.5 was low for this race because of my problems and because the course was VERY hilly.

 

[ponyboy]

Okay...ended up doing more than I thought yesterday but everything turned out okay. I was planning on doing a run, and then relaxing but I ended up doing a 5k run, a 12k bike and then playing beach volleyball (which thank god is finally over...my team sux ).

People call me competitive but I say why play something if you don't want to compete. If you don't want to compete then play in the rec league...we play advanced. Also, I was the ONLY one on my team who actually showed up every week for the season. Slackers piss me off. Last night was just pathetic. Needless to say I'm not playing with that bunch again. Okay, rant over...back to the workouts.

Did 5k in just over 26 minutes, which is 8:20 miles. Not bad, but I was also not trying to push myself really hard. For the first little while (I was on a tmill) I was keeping my HR around 130 BPM to see how my legs felt. No problem, so after the first mile I pushed it up and felt okay, even though my HR was around 160-170, which is where I need to be training at. My last mile was in 8 minutes.

Then in the afternoon after fixing my bike seat (finally) I went for a short ride, about 20-30 minutes. One good thing was that my legs felt really strong and I found I could go in a higher gear than usual, which is great. Don't know exactly how far I went but overall for the evening I went about 15km.

Weights today for sure. Also a full stretch session for my legs, hips and upper body.

 

[naturaltan]

Did 5k in just over 26 minutes, which is 8:20 miles

I think you got your numbers reversed. 8 miles in 26 minutes puts you in the 3 minute mile club ... and I'm not sure there is even a club formed for that yet. Perhaps you meant 5 miles (or 8k) in 26 minutes.

 

[ponyboy]

3 minute miles! Goddamn I'm fast

You would be right...if I didn't mean eight minutes 20 seconds

Just finished my weight workout:

Warmup - rotator cuff external rotations 2 sets

3 sets flat dumbbell press (1WU, 2 working) - 12 reps, 10, 8
2 sets cable crossovers - 8 reps, 8 reps
2 sets Arnold presses - 12 reps, 10 reps
2 sets 1 arm tricep pressdowns - 10 reps, 8 reps
30 seconds RI throughout

Basically chest, shoulders and tris...although very short. I'm a little concerned b/c my rotator cuff is starting to flare up on my right side, which is usually my GOOD side. That one I've only injured ONCE.

I'm thinking I really need to get back into a regular weight training routine so that when I do get back into full on lifting I'm not going to kill myself. I'll put together a routine and post soon.

 

[naturaltan]

I've decided to do a mini-eco challenge and 24 hour mountain bike race next year. I was running out of enthusiam and a point to going to the gym. I have no desire to get any bigger, so I needed something to focus on to keep going. Now I have a reason. Although, I'll be upping the cardio over the winter. If I could swim, I'd give a triathalon a go.

 

[ponyboy]

NT, how about duathlon? Doesn't require any swimming and is just as challenging.

Eco-challenge...that would be awesome. I am hoping to do an adventure race next year as well. Not too sure where to begin though in Canada...where are you doing yours?

I hear you about needing new motiviation, which is exactly why I started this whole thing. It's been great fun learning about new training methods and challenging my body in new ways.

 

[naturaltan]

duathlon ... interesting. I shall see what I can find out about any here. thanks!

Ummm ... not sure. A friend of mine recalls seeing a mini eco challenge. I'll see if he can find any info. Maybe it will be somewhere we can meet.

 

[ponyboy]

Gotta love goddamned migraine headaches.

That is all...I'm going to lie in a dark room and try to not throw up for a few hours. What a pain in the ass.

If I recover I'm doing back and biceps today...spinning class tomorrow morning and then some added core exercises.

 

[ponyboy]

I had forgotten how good it feels to wake up and actually be sore from good workout...to feel like I have done something to make myself stronger. I'm loving the endurance work, but something about lifting just calls to you after a while...and I'm going to answer!

Back and Biceps yesterday...after a brutal migraine...so I was not 100% at all. Had the gym to myself though, on a Friday evening except for one hot girl, which is great!

Barbell Rows: 1 WU set, 3 working sets 12 reps, 10, 8
Assisted Chins (Wide Grip): 8 reps, 8 reps
Wide Grip Lat Pulldown: 1 set to failure (14 reps)

Barbell Curls: 12 reps, 10 reps, 7 reps
Hammer Curls: 10 reps, 8 reps

Stability Work: Squats on a stability ball...2 sets of 6 reps.

Woke up this morning and my bi's are actually sore, which NEVER happens...tells you how freaking weak I am right now and how my body is craving lifting again. After my next race I'm putting together a plan for the off season to gain something somewhere...can't make up my mind yet.

9 hours of sleep and I feel much better...still feeling the residual effects of the headache but I think it's done. Spinning this morning, which I'm looking forward to and possibly lunch with the cute instructor afterwards !

 

[Jenny]

Congrats on the race Pony Great job!!

Are you planning to do another one soon?

 

[ponyboy]

Thanks Jenny my next (and final) race of the season is September 20th...its a duathlon, a 4k run, 23k bike and another 4k run.

Did a spinning class this morning for 55-60 minutes...wore my HR monitor and tried to keep my heart rate around 160-180 the whole class, which was pretty easy. Whenever the instructor wanted us to get up out of the saddle I just stayed down on mine and increased the intensity like I was going uphill on my bike.

At one point at the end I got out of the saddle for some jumps...my HR hit 191 at one point. Yikes! My HR maximum is (supposedly) 192.

Stretched the snot out of myself and then went for lunch with the instructor ...we'll see if that goes anywhere...she's awesome and in great shape.

 

[hikerchick]

Hey ponyboy great journal and congrats on the race! Ironman here you come!
I wish I could do triathlons, always wanted to but after 2 marathons I realized I shouldn't be running. Anyway, good luck!

 

[ponyboy]

Monday

Spent the whole weekend recovering from that damned migraine...went out Saturday night, but not late...spent Sunday not doing much but focusing on my diet and trying to correct whatever the hell went wrong last week...my system was just totally messed up.

I'm off caffeine for good, that's for sure...I think that was a major part of what was wrong. Also shifting back into my high protein diet because I think it is much better for my system. So far I feel okay...I was starting to get a little worried.

Taught a 45 minute kickboxing class today I was totally not prepared for...therefore it kind of sucked, I think but the people didn't know any better. They were happy and sweaty so it's all good.

Tomorrow weights and then hopefully a bike ride or run. Definitely biking on Wednesday so probably run tomorrow.

 

[naturaltan]

Originally posted by ponyboy
... then went for lunch with the instructor ...we'll see if that goes anywhere...she's awesome and in great shape.

at the very least, you'll have a hottie friend to hang out with!

 

[ponyboy]

Wednesday Morning...

Didn't manage to get a run in last night. I was planning to this morning and then someone came in to work out at 9:45AM! WTF!!! Go away!! Don't you have to work or something!

Did a core workout last night just briefly at my other gym...spent a lot of time there chatting with members and ran into two old clients who want to sign up with me again now that summer is over! Good deal!

Did a tri set: all reps were a 3-0-3 tempo.

Weighted Stability Ball crunches (40 lb. dumbbell)
Wood Chop (Top to Bottom)
Weighted Stability Ball Hyperextensions (2 kg. medicine ball)
3 sets each, 9 sets total workout

For some reasons the hyperextensions killed me...which is a good thing. I also can feel the other abdominal work today, which is a nice feeling. Going for a run tonight and then playing beach volleyball...last game of the season, which is a good thing as well.

 

[ponyboy]

Definitely doing weights today even though I'm freaking exhausted. Yesterday was a long day and today isn't going to be any shorter.

Did a brick workout yesterday and it was surprisingly easy.

Bike: About 15km, keeping it in highest gear...average speed for most of the ride was above 30kph. At one point when I got over into aero position I was doing about 35-37 kph, which is awesome speed considering the bike I'm on.

Then I hopped off of the bike and ran for 16 minutes. Don't know how far I went, unfortunately, but my goal was to just keep running after the bike workout. What I need to practice now is going from a run to the bike immediately. Good news was, the more I ran, the easier it seemed to be and the faster I could run. I'm getting a good guage as to exactly how far and fast I can go.

Then I played beach volleyball for 90 minutes, which was actually fun this week because we had the perfect amount of people. Quite an active day considering I didn't get a weight workout in!

 

[ponyboy]

Yikes what a lazy and fun weekend. Only workout ended up being on Friday when I went for a run with some friends. Thier pace was too slow so I ran ahead. Managed to get a good kilometer ahead of them over about 5km because of my pace, which felt awesome. If I can do that running pace this weekend I'll be good to go.

Just to go over the goals again for this weekend:

1st 4km: 5 minute kilometers (8 minute miles) = 20 minutes
Bike leg: 23 km at 27 km/h = 50 minutes
2nd 4km: 5 minute kilometers = 20 minutes

Whole race in under 90 minutes. I think that's realistic. My plan is also to (again) beat my friend...he's even borrowing someone else's bike which is an actual racing bike to try to beat me. Listening to him last night I could tell he was really pissed about getting smoked at the last race. I know he has a faster bike, but I'm a much better runner.

Workout plan this week: Teach kickboxing tonight...weights and a run tomorrow and then a good long brick workout on Wednesday and then that's it until race day Saturday!

 

[ponyboy]

Thursday...2 days until race time.

Did a 45 minute spin ride last night on my own. The music helps a hell of a lot when you're really trying to push yourself. Good thing I wasn't teaching because I could barely speak. I was taking my HR up and down to simulate hills most of the time, keeping it above 160 and around 170 for most of the ride and occasionally easing back down to 140.

Now is when the carb and sodium loading begin. Last I had a whole whack of beans with a steak. One difference between this race and the last one is that I'm going to eat in the morning before the race this time and hopefully that will help things out. Race begins at 8:30AM Saturday, therefore my last meal will be 6AM Saturday morning right before leaving for the site.

Need to make sure my bike seat is solid for this race, so I'm going to check my whole bike out top to bottom tonight to make sure everything is cool. Then it's race time baby!