General Discussion Triathlon Talk » Training for my first mini tri. Rss Feed  
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2014-10-24 2:12 AM


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Subject: Training for my first mini tri.
I'm looking to burn fat and eventually gain lean muscle. I am training for my first mini triathlon. 2k Run, 10k Ride, 500m swim. I'm currently working out 6 days a week.

Currently 6'3 and 82kgs.

Workout plan

Monday - Triceps, Shoulders, Pecks + swimming
Tuesday - Biceps and Back + 5mins skipping
Wednesday - Legs, core and Cardio - 5k run and a 40k+ cycle.
Thursday - rest
Friday - Cycle 40ks+
Sat - Cycle 50ks+
Sun - Cycle 50ks+

Meal plan

Breakfast - 5weetbix, low fat milk and a banana. Vital Strength Ripped protein shake with water.
Snack - Almonds with a protein bar
Lunch - 4x Wholemeal ricecakes with avocado and tuna. Apple, banana and strawberries.
Snack - Low fat yogurt with low fat muesli + low fat milk
Dinner - Steak with either broccoli and spinach or a Caesar salad

Protein supplements:
Vital Strength ripped
Natures way prolean

I'm also taking a multivitamin and fish oil tablets.



Is there anything you guys could suggest that I could change that would benefit me?


2014-11-05 1:53 PM
in reply to: snakejobin

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Subject: RE: Training for my first mini tri.
The meal plan looks good. Just watch calories in vs. calories out. I just finished my first tri a month ago! 350m swim, 20k bike, 5 k run. Looking at your workout schedule, you should definitely be "fit" enough for the tri, but I would suggest more running. Running uses some different muscles than cycling. My training was evenly split between running, swimming, and cycling, and I was shocked at how it felt trying to run right after cycling. It is what makes triathlons different from other endurance events. Should even do a few short runs immediately after cycling. Called bricks.

To burn fat you need to train using heart rate. Keep you your heart rate in the fat burning zone along with a low fat diet, you should accomplish your goal!
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