T3 Spring training 2013 - Closed

Hi Dave,

My name is Troy. I would like to join your group. 2013 will be my first year of triathlon. I have a 'B' Oly dist scheduled for 30-JUNE and my 'A' race is a Oly+ race on 12-AUG.

I am 35 yrs old, married with 2 young kids. I have been running for a few years, but I need to work on my bike and definitely my swim.

I hope to structure my training weeks using your same philosophy of 2-2-2 for each discipline and then mixing in some strength training (bowflex/ body weights). between work and kids I don't have much more time then 1 hr a day during the week, and 2 each day of the weekend.

Troy

troy,

Welcome home.   I love working with new athletes.   I have a team member here that is close to your situation.    Let me know if you have any questions, no matter how dumb they sound to you, others want to know too.    

Hi, I'll join the group. 

Login: Dominion

Real: Chris

2013 Will be my first season of triathlon unless you count 2 sprint races in 1999.

I too am married with 2 kids.  I  have 6 sprints and an Oly on the schedule as well as a few local 5k's and one regional 10k. 

I have been an on again off again runner all my life and a fairly decent swimmer. The bike is my weakest discipline by far. I recently joined a local riding group and am hoping that it will begin to pay off.

I really liked the fact that you have formed a local team.  I have hopes of doing something similar by recruiting co-workers.

Hello, 

Love to join your group :-)

Ive just started out in the sport and i've just joined a tri club here in sydney australia. I have no training plan in place and i am a little clueless as to where to start. 

My goal is to compete in a Sprint distance. I've competed in three Enticer distances which was loads of fun and i'm now hooked. My fitness though is woeful. 

What i want to get out of this group is to help with sorting out my training. One coach told me i needed to train 6 days a week and twice each day. Very unrealistic! I'm a 35 year old woman working full time who has enjoyed sitting on the couch in front of the tv for far too long. 

Any help would be great. 

Thankyou!

Welcome to Chris and Susan. 

I think you guys are in the right place.   I will post up different workouts to try and help with each area.  I knew nothing when I started and had a hard time finding someone to help me get started.  Now I try to help as many athletes as I can.    Let me know what you guys have at home?    Bike trainer? does your spouse support your training? or train with you? 

Susan to help with your TV, I made myself do 15 crunches before I could turn on the TV.   If I watched more than the program I was planning it cost me pushups.   Get creative,  I got fit watching TV then got rid of the TV because I liked working out more than TV.    other ideas Air squats, stretches, planks.   you might try it and see what happens. 

Chris can you set your log to public.  look under your settings.  

Also I dont care how big or small your workout is make sure you log it.  

Hello!,

I would love to join the group.  I am a 33 y/o male; I am married with two older step-kids; I am a paramedic / firefighter.  I am brand spanking new to triathlons but let me start at the beginning.  Back in September 2012 I finally decide enough was enough and wrote out a long list of goals and inspirations for changing to a healthy life style.  I had ballooned up to 330 lbs (6'1" frame) and could not tie my shoes w/o becoming SOB.  Since then I have lost 40 lb's and have a pretty rigorous workout schedule however my progress is slow but progress is progress .... .  I currently lift weights 3x a week, walk / jog 2~3 miles 2-3x a week and swim 30 minutes of my own modified IM w/o butterfly and a horribly freestyle form 2-3x a week.  The swimming is moving a long and I have recently signed up for some one on one lessons at my gym to improve my freestyle form / breathing.  I do not own a bike but plan on getting something plausible after uncle sam gives me some cash.  Other than riding my bike as a teenager I have never cycled.  I have been working very hard at improving my run but I still have quite a bit of issues with shin splints despite PT, inserts, good shoes, and other things however, I am up to being able to do 3 minute intervals x 5-6 on asphalt and 5 minute intervals x 4-5 times with 0 grade on the treadmill.  

I plan on doing 3 sprint tri's this year.  The first one is in April, second is in June, and the last one is in September.  I follow a decent diet with 1-2 cheat meals a week.  I actually use a calorie / activity app. on my phone and have logged everything for the last six weeks.  If I am two far behind the curve please dont hesitate to tell me but I would love to sit in on the advice.  If you have any questions please feel free to ask.

My current short term goals: Improve my freestyle form / breathing.  Begin a core workout 2-3 x a week.  Work up to running 5k non-stop.  Get a bike!

Username: Firemedic623

Realname: Mark

Hi Dave

I would really like to join your group if possible. My name is Ann-Maree I live on the Gold Coast in Australia. I am 47yo, I have been running for about 10 years have done a few halves and a full marathon.  I have spent to last 4 years training and competeing in ultras, 96km in the state forest where I live.  I am now ready for a change and have wanted to do tri's for a long time but am a really bad swimmer/biker  - I have joined a swim squad and am getting better, as for the bike I have one I just need to use it.

2013 will see me married for 25 years and I have two grown boys and a grand daughter.  My work day is quit long and I find it hard to train, but there  is a sprint in April I would really luv to do.

Thanks

One question...what is T3?

Thanks Dave,

To answer a few questions, I don't have a bike trainer yet but here in Georgia its not too cold most days to get out and ride.  I just have to do more of it. I didn't get my road bike until a few  months ago and need to just get out and start getting some miles on it.  The local riding group should help with that.

My spouse is very supportive though not that active herself. I do have an 8 year old daughter that is starting to show some interest in running and that is very cool.  I've gone with her on a few 1  mile runs and she is blasted a 9:17 first time out.  I thought that was pretty good for an 8 year old first time out.  Anyway with my daughter wanting to run some that is apparently motivating my wife to get more active and join in, so hopefully we can get the whole family moving forward with better fitness this year.

Firemedic623/Mark,

Welcome to BT and the group.  I am a firefighter as well, a Captain with the City of Statesboro, GA.

I've been on the job for 12 years and love many aspects of it.  One of the best though is the schedule. (24/28).  This allows plenty of time for training.  The wife goes off to work, the kids go off to school and i've got 2 days to concentrate on my training.  Also we have a full private (Public Safety only) gym the city built for us.  Fully stocked with Treadmills' ellipticals, free weights and machines. (no bikes yet, though i have put in a request).  The great thing is not only is it available but it is required for us to put in at least one hour in the gym every shift day.  I've been using it to get some treadmill time in and a brief lifting session.  Gotta love getting paid to work out.

Alright good morning everyone,  

It looks like a great group.   First off I want to welcome in Mark, Ann-maree, and Tim.    I am going to get everyone added in here.    

Runamrun you ask what T3 is?   it stands for T-town triathletes.  Most of my team lives in Tulsa Oklahoma also know as T-town, due to job transfers we now have people in Denver, Virginia, and New Mexico.     If you face book look up ttown triathlete, I run that so most of the stuff will come from me, my wife helps some and one other teammate at times.  

Dominion and FireMedic623-  I finished my EMT course 2 weeks ago and sit for the registery test next week.    I have applied and finished the process to join the Tulsa fire department and just waiting for the next academy.     I might have some questions for you guys too. 

A few of you have answered some other questions I have:

Do you have a bike?   if so what kind?   not that it matters.  

Do you have access to a pool?   

group so far to help everyone add to the friend list.   

tgullacher  - troy

dominion   Chris

Susanname   -susan

firemedic623 - Mark

runamrun - annMaree

BigAirT - Tim  

Mark,  

I like your workout plan.   It looks like the right number of workouts,  With your one on one swim try to pick up 4 or 5 good drills that you can work with after your lessons.    Swimming really does not come down to strenght it is alot of form.   To help burn calories and work on the bike without one jump in some spin classes.    They are very humbling but can add a lot of power to the legs and burn a stupid amount of calories.   

Keep it up. 

Okay I will look into some spin classes and thanks for excepting me into the group.  Do you have any walk / jog workouts that could help me push forward?  

Good luck with your registry it can be a pain.  I recommend dropping 30$ for a test review site and do the practice exams that they lay out for you.  The good review sites offer free time extensions if you fail your test; my wife failed the first time but passed the second time after using one of those websites.

On your workouts,  I recommend doing a walk/jog combo or jog run.   You will begin to build a better base and save joints by doing combo workouts.    Look at your planned run and do 3-5 faster paced sections within the workout.    about 1/3rd of the time at faster speed.  

Example: my 5k run workout

easy jog first 1/2 mile.  

then I will do 5 intervals 90 seconds of all I can handle with a 45 second recovery in between.   Once all 5 intervals are completed I jog out the remaining distance.  

Begin with only 45 sec to 1 min intervals til you get use to what you can handle.   Your jog or walk needs to be slow.    That is the hard part.  your slow needs to be really slow to recover and your fast needs to be where you dont want to do it anymore.    do this for a week then start making the intervals a little longer.    not to exceed 2 minutes for the longest interval

Thanks Dave.  I am really looking forward to working with you and everyone in the program and getting my first tri done.

I have an old raceing bike a Campagnolo about 10 yo.  When I took it in to get a service they called it retro and laughed...oh well I'm sure it will do the trick it is only my first tri.  I am going to start cycling on a spin bike next week.

Will do swim squad twice a week and try and run twice a week.

Good luck everyone with your training.

Hi Dave,

My name is Angela and I would also like to join your group. I did 4 or 5  sprints a few years ago but the injury bug took its turn on me and have pretty much been on the couch since then. In the fall I took a running clinic that reminded me how much I loved running and spurred me to get back in to triathlons.

I would like to get 3 sprints and an Oly under my belt this year and a full IM in 3 years.

I am 36 with 2 older children (14 and 11) and am married to a very supportive guy. We are a busy family as my 14 yo plays competitive softball.

I have a bike and an indoor trainer that have been sitting idle for the last few years.