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2016-05-24 8:16 AM


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Subject: Bodybuilding into Triathlon
Hi!

I`ve signed up for my first Triathlon It will be IronMan 70.3 in Thailand in late Nov 2016. I would like to get some advice from you .

What is my situation now:

I was practising amateur bodybuilding for the last 12 years. Im now about 110kg, 130 chest, 50cm arm and quite a lot of BF (about 40% - i got about 10 excess kg due to eating too much) which i plan to lose due training to Ironman. I started my trainings about 3 months ago. Right now i can run 21km in 3 hours, bike easily 50km in 2 hours and took some swimming lessons in front crawl (i never could do it), swimming breaststroke i can do 1.9km in 1 hour.

Im both doing bodybuilding and ironman for myself- i dont care about the time I just want to finish it this year as one of my dreams.

Right now i have 6 months before IM, my training is done due to my feeling and weather conditions but it looks like (from last 7 days):
day 1 run 7km in 60 min, gym chest, arms
day 2 bike 20km in 45 min, swim 900meters, gym back, triceps
day 3 run 10km in 90 min
day 4 day off
day 5 gym chest, shoulders, arms
day 6 bike 50km in 2 hours, swim 1000m
day 7 run 7km in 60 min, gym back arms

I was never myself a sportsman so im very very beginner - could you send some advice. I would like just to finish IM, lose before it about 20kg (i know it will help with bike/running) and dont want to lose the muscle tissue

Im full of motivation and i really love to rife the road bike (i just bought it 1,5 month ago - first in my life :D). I enjoy my trainings and im sure i can do it!

Thanks for your help
Ch.



Edited by ChrisKr 2016-05-24 8:19 AM


2016-05-26 12:21 AM
in reply to: ChrisKr

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Subject: RE: Bodybuilding into Triathlon
Check out Alex Viada, you can just google the name, very similar background of starting out as a bodybuilder and getting into ironmans and ultrarunning, but he's kept up his lifting game.

There are plenty of podcast appearances where he has gone over the basics of his hybrid programs, and also has some stuff you can buy if you're into that ( I haven't )

Good luck and keep us posted.
2016-05-26 12:34 AM
in reply to: ChrisKr


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Subject: RE: Bodybuilding into Triathlon
Originally posted by ChrisKr

Hi!

I`ve signed up for my first Triathlon It will be IronMan 70.3 in Thailand in late Nov 2016. I would like to get some advice from you .

What is my situation now:

I was practising amateur bodybuilding for the last 12 years. Im now about 110kg, 130 chest, 50cm arm and quite a lot of BF (about 40% - i got about 10 excess kg due to eating too much) which i plan to lose due training to Ironman. I started my trainings about 3 months ago. Right now i can run 21km in 3 hours, bike easily 50km in 2 hours and took some swimming lessons in front crawl (i never could do it), swimming breaststroke i can do 1.9km in 1 hour.

Im both doing bodybuilding and ironman for myself- i dont care about the time I just want to finish it this year as one of my dreams.

Right now i have 6 months before IM, my training is done due to my feeling and weather conditions but it looks like (from last 7 days):
day 1 run 7km in 60 min, gym chest, arms
day 2 bike 20km in 45 min, swim 900meters, gym back, triceps
day 3 run 10km in 90 min
day 4 day off
day 5 gym chest, shoulders, arms
day 6 bike 50km in 2 hours, swim 1000m
day 7 run 7km in 60 min, gym back arms

I was never myself a sportsman so im very very beginner - could you send some advice. I would like just to finish IM, lose before it about 20kg (i know it will help with bike/running) and dont want to lose the muscle tissue

Im full of motivation and i really love to rife the road bike (i just bought it 1,5 month ago - first in my life :D). I enjoy my trainings and im sure i can do it!

Thanks for your help
Ch.




Ditch the gym and lose weight. I went from rugby to triathlon, I was only 85kg, down to 73kg now, but can tell you it's a lot easier when you're lighter.
2016-05-26 6:20 AM
in reply to: ChrisKr

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Subject: RE: Bodybuilding into Triathlon
TJhammer on here is who you want to talk to
2016-05-26 7:59 AM
in reply to: ChrisKr

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, North Carolina
Subject: RE: Bodybuilding into Triathlon
I would recommend that you work yourself up to running 4 days a week, riding 4 days a week, and swimming 3 days a week. You should still lift but stick to your core lifts and one or two aux lifts. The majority of your time you need to training your aerobic system. A good HR monitor will help your training quite a bit.

If your running 8:34 km/min in HR zone 2 that's one thing but it is zone 3/4/5 that's another.

If weather conditions are a problem then you need get a trainer and ride indoors. Riding inside isn't near a fun as the road but it is much better in terms of focused time for improvement. 90km is a long ways. the swim is 1.9km. It'd be better if you were swimming closer to 4.5 to 10km per week. Work up to that.

You can do it. Work on increasing all three to at least 3 times a week.
2016-05-26 9:23 PM
in reply to: ChrisKr

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Tucson, AZ
Subject: RE: Bodybuilding into Triathlon
Professional Triathlete TJ Tollakson was a body builder before triathlon. Best advice is just to be consistent and do the work. No doubt as a body builder you knew about the benefits of consistency. Same applies to triathlon. You don't need to hit home runs in workouts just keep hitting the singles and double and you will get that IM finish. You will naturally lose some muscle most likely but you shouldn't lose to much as long as you eat to replace.


2016-05-27 9:20 AM
in reply to: ChrisKr

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Subject: RE: Bodybuilding into Triathlon
A very good friend of mine went from power lifting to cycling and did very well. He did lose a bit of weight through meal planning, but he's a beast on the flats (can just push a monster gear forever!) and can unleash a nasty sprint when he gets the opportunity.

It's definitely possible to go from a competitive body builder to a competitive triathlete. I don't know if it's truly possible to combine the two at the same time though... as a triathlete, you need longer, leaner muscles, so changing training and changing nutrition will help a lot.
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