Training for a Sprint Triathlon.

baco_bacon · 08-02-2009, 10:12 PM

If anyone is curious... it is; 400 meter swim, 14 mile bike, 3.4 mile run.

If wanting more details, you can look at a more detailed webpage.
http://www.buduracing.com/pdf/2009%2...i%20082909.pdf

I have researched a lot, and have a ton of tips, advice, and pretty good training behind me as well... just lacking swimming much more than running/biking. I am curious if anyone has done it their selves... and if so...
do you mind sharing some personal advice from experience? Such as training/conditioning/what to eat before/during/after...

Thanks guys!

Ryu750 · 08-05-2009, 07:47 AM

Quote:

Originally Posted by baco_bacon

If anyone is curious... it is; 400 meter swim, 14 mile bike, 3.4 mile run.

I have researched a lot, and have a ton of tips, advice, and pretty good training behind me as well... just lacking swimming much more than running/biking. I am curious if anyone has done it their selves... and if so...
do you mind sharing some personal advice from experience? Such as training/conditioning/what to eat before/during/after...

Thanks guys!

Im in the process of Training for my first sprint Tri as well. I have a few friends who are pros and do sprint tri's for fun. They all gave me the same advice. WORRY ABOUT THE SWIM. From the swim alone you can tell who is going to do the best.

baco_bacon · 08-05-2009, 11:57 AM

Quote:

Originally Posted by Ryu750

Im in the process of Training for my first sprint Tri as well. I have a few friends who are pros and do sprint tri's for fun. They all gave me the same advice. WORRY ABOUT THE SWIM. From the swim alone you can tell who is going to do the best.

Alright thanks man I will definitely focus on swimming lots more. How much do you swim when your training? I mean like, a day.

braves3406 · 08-05-2009, 05:30 PM

Quote:

Originally Posted by baco_bacon

Alright thanks man I will definitely focus on swimming lots more. How much do you swim when your training? I mean like, a day.

you should prol only swim like three days aweek so that you can mix in the other parts of the tri you can alot for you swim out of the water a lot of shoulder/chest workout high reps though burnouts and prymid lifting helps alot also focus alot, alot, alot on your core.

baco_bacon · 08-05-2009, 07:57 PM

Quote:

Originally Posted by braves3406

you should prol only swim like three days aweek so that you can mix in the other parts of the tri you can alot for you swim out of the water a lot of shoulder/chest workout high reps though burnouts and prymid lifting helps alot also focus alot, alot, alot on your core.

Sounds good I'll work on Shoulder and Chest a bit more. I'm going to Vacation next week... how should I get in good training...?

And what is prymid lifting?

braves3406 · 08-06-2009, 12:15 AM

Quote:

Originally Posted by baco_bacon

Sounds good I'll work on Shoulder and Chest a bit more. I'm going to Vacation next week... how should I get in good training...?

And what is prymid lifting?

here is a revrse pyramid example Warm up 90 x 10

Warm up 140 x 3

Warm up 170 x 2

Set 1

235 x 4

Set 2

225 x 6

Set 3

205 x 8

Set 4

195 x 10

and here is a pryamid example

Set 1

140 x 15

Set 2

155 x 12

Set 3

170 x 10

Set 4

185 x 8

Set 5

195 x 6

Set 6

205 x 4
and burnouts are the same as reverse except you decrease by 10 or 20 each set do as many reps to muscle failure including the bar but with these workout make sure you get plenty of rest they can yeild high results if used right might also consider using l-gultamine with these work out will help with recovery

df252 · 08-06-2009, 11:57 AM

go to any triathlon site there will be lots of advice. try beginnertriathlete.com

Your swim is short, most sprints Ive done are 800 meters. The best exercise you can do for swimming is swimming. You need to learn breathing timing with stroke and build your self up to spinning your arms for 400 meters. See if there is a wetsuit rental available. Tri-wetsuits are so buoyant you will float wearing one.

You need to practice multiple disciplines in a row called brick training. Bike then run a couple miles your legs will turn to "bricks" when you go to run. Good idea to swim and bike too. Remember you are coming out of the water, most likely pretty damn tired from swimming. Your legs will be all wobbly and you will be breathing hard. Now change as fast as you can and get on a bike, it takes some getting use to.

I only race sprints you will see all types of people and fitness levels there. There is no shame in backstroking part of the swim or resting on a kayak. For that matter you can even walk during the run. Enjoy yourself

baco_bacon · 08-07-2009, 08:58 AM

Quote:

Originally Posted by braves3406

here is a revrse pyramid example Warm up 90 x 10

Warm up 140 x 3

Warm up 170 x 2

Set 1

235 x 4

Set 2

225 x 6

Set 3

205 x 8

Set 4

195 x 10

and here is a pryamid example

Set 1

140 x 15

Set 2

155 x 12

Set 3

170 x 10

Set 4

185 x 8

Set 5

195 x 6

Set 6

205 x 4
and burnouts are the same as reverse except you decrease by 10 or 20 each set do as many reps to muscle failure including the bar but with these workout make sure you get plenty of rest they can yeild high results if used right might also consider using l-gultamine with these work out will help with recovery

Oh yeah I totally get it now, thanks! That sounds good. repped

Quote:

Originally Posted by df252

go to any triathlon site there will be lots of advice. try beginnertriathlete.com

Your swim is short, most sprints Ive done are 800 meters. The best exercise you can do for swimming is swimming. You need to learn breathing timing with stroke and build your self up to spinning your arms for 400 meters. See if there is a wetsuit rental available. Tri-wetsuits are so buoyant you will float wearing one.

You need to practice multiple disciplines in a row called brick training. Bike then run a couple miles your legs will turn to "bricks" when you go to run. Good idea to swim and bike too. Remember you are coming out of the water, most likely pretty damn tired from swimming. Your legs will be all wobbly and you will be breathing hard. Now change as fast as you can and get on a bike, it takes some getting use to.

I only race sprints you will see all types of people and fitness levels there. There is no shame in backstroking part of the swim or resting on a kayak. For that matter you can even walk during the run. Enjoy yourself

Good idea about the bricks man, I'm looking forward to doing that once I get home from vacation. repped.