Here is my workout for today, a quick taper for an Olympic triathlon coming up on July 12, 2009 in Interlochen, Michigan (7 days from today). I’ve had a Cold for the past 2 weeks and I’m still recovering so I’m not at my best of training for this triathlon but my goal is to be under 3 hours - based on the level of training I’ve had this summer since I also fell off the bike about 8-9 weeks ago and I have almost full recovery right now. (My palm still hurts if I press on it but I have managed to do some “limited” push ups). I continued with some of my training about 2-3 weeks after I fell off the bike.
Today:
(Morning)
7:30am - 1/8 mile warm up (3.2mph walk) , 6.75mile run at about 7.2mph and 1/8 mile cool down (3.2 mph walk)
(Evening)
4:45pm - 40 minute swim in my pool. (swimming tether).Estimated distance - somewhere around 1,800 meters
Tomorrow (Monday) I’ll be running only 2 miles at around 6:30am.
Tuesday - Swim 40 minutes…
Wednesday…. we’ll see…
So far I think I’m doing well with my endurance but I’m not in my optimum for this event though…
I have finished training for triathlons a little while ago (about 6 weeks ago) and I have gone back to my “basic” lifting training and I have added more running.
I want to be running at least 7.5 miles in 1 hour (at least) by December 20, 08 so I have some time to continue to work on it.
I have been lifting one day, running the next (up to 5 miles) and then lifting again, rest and repeat - or something similar to that. I am using my 5X5 modified lifting program adding some heavy arm workout to add size to my arms and also adding my ABS workout.
Now, I also should be working on my diet or better yet, I should be working on “cleaning up my diet” because I have been eating a lot of junk, including sweets and saturaded fats - I have not been eating as much as I used to before I started working out early in 2005 but but much more that what I had been eating since I “cleaned my diet”.
Excess of sweets, carbs and saturated fats SLOW DOWN your metabolism - I have tested it and I know… so stay away from that stuff - I mean it!
I’ll try to continue to add more information in regards to my workouts in the next few weeks.
So I finished my first Olympic triathlon last weekend…and I am pretty happy with the results…
The results are below for the Sanford and Son triathlon held in Sanford, MI on August 16, 2008. I finished with lots of energy left over! You can see my pictures here.
My primary goal was to finish within 3 hours. (My second goal was to finish within 2 hours and 50 minutes). I also had individual goals for each discipline. I always like to have a reasonable goal and a more aggressive goal so I can push myself a little more if I feel good during the race.
My results are below:
I was 39 out of 81 overall.
1,500 meter swim: 36:17 (my goal was under 40 min)
40 km bike: 1:15:04 (my goal was under 1 hr 20min)
10 km run: 45:50 (my goal was under 50 min)
Tomorrow morning I’ll be doing my first Olympic distance triathlon in Sanford, MI. I’m pretty excited and I feel comfortable with finishing well. (I mean feeling well and not to exhausted)
My goal is to finish within 3 hours.
500 meter swim
40Km bike
10km run
My problem is trying to go too fast on the swim and to burn out before the bike. I’ll try to remember to “stay at my comfortable pace” and we’ll see how I do. I’ll try to post some pictures next week.
I trained pretty hard this past weekend to prepare for an Olympic triathlon coming up on August 16, 2008 in Sanford, Michigan. Here is the breakdown by day, starting on Friday - my “light training day”. (I trained consecutive days before that but this is worth mentioning becuase of the intensity…)
Friday (8/1/08 - morning):
- 30 minute swim. Water temp 84 deg. F. (too hot). I would rather have it below 80 deg F. (I think I get too hot and tired when the pool water is too hot). I swim with an aquatic tether most of the time.
Saturday (8/2/08 - morning):
- 44 minute swim. Water temp 80 deg F. (not too bad - I felt pretty good). Then, I continued with…
- 1/8 mile “warm up” walk at 3.0mph, 6.5 mile run at 7.1mph (average) and then 1 mile of HIIT (3/16 mile run at 9.4mph following with a 1/16 mile cool down walk at 3.0 mph) - 1/4 mile HIIT sessions. Then I finished with 1/8 mile walk (cool down) at 3.0mph. 7.75 mile “total cardio run”
Sunday (8/3/08 - afternoon): I could not get up early in the morning to workout hard so I gave my body some needed rest.
- 40 minute swim. Water temp 82 deg F. (not too bad - I felt pretty good). Then, I got on the bike and I did a…
- 30 mile bike in 1 hour and 30 minutes (I improved my speed - my average on this trip was 20mph). I took a little different route this time and I was only planning on doing about 26.6 miles but with the new route, I added 3.4 more miles… not bad..
After Saturday and Sunday, I felt a little tired and I knew I needed to rest today from training (Monday) which I am doing.
I think this was a pretty heavy weekend and all was done to build endurance but at the same time, I’m building speed.
My biggest roadblock roght now is swimming and staying hydrated throughout the training / workout.
If you are exercising for more than 30 minutes, make sure you are hydrated and stop when you don’t feel well… I have been exercising “heavy” for 3 1/2 years now so I know how much I can push my body..
I have been working on my endurance for the past couple of weeks since I am planning on doing the Sanford and Sun Olympic Distance triathlon in August. I did not do too badly on the Interlochen Music Fest Triathlon but I did the sprint version only. My endurance needs some work for the Olympic Distance triathlon in Sanford, Michigan called Sanford and Sun.
Here is my workout the past couple of days:.
- Yesterday I biked 26.6 miles in 1 hour and 24 minutes - not bad. I just hope I can keep that pace during the Olympic distance tri
- This morning I ran 6.5 miles and then I did HIIT on 1 mile with intervals of 1/8 walk at 3.3mph and 1/8 sprint at 9.6mph. After that, I did 1/4 mile cool down and some stretching. Total distance 7.75 miles in 1 hour and 15 minutes.
- This evening I went swimming for 40 minutes… I need to continue to work on my swimming endurance…
I will be writting at some point some information in regards to the complete training that I follow, developed my myself.. Timing for that is unknown since I’m too busy…
Now, I am not a certified trainer or anything like that, I do this triathlon stuff for FUN
BTW, I finished 35th (overall) out of 323 participants on the Interlochen Sprint Tri. I did my best on the run, finishing 8 out of the 323. Total time: 1:17:14 (running time on the 5K - 20:54 - my best ever). I also improved on my biking since I had just purchased a new bike this year. (I borrowed a bike last year). My biking time: 39:08 on 20k. And I was not impressed with my swimming since I did my worst…. I don’t even want to mention my timing…but it was worse than last year by 2 minutes on 500meters.
Have a great day! Keep on training.
My current weight today was 130lbs (I have lost 4 lbs since I started training for the Olympic distance tri - I started to eat more to replenish my calories becuase I don’t want to get too thin). Maybe one of these lbs was just water loss since I sweat a lot.
Amilcar
This morning, July 4th I went out to do a brick workout. Yesterday I rested. It had been 2 weeks since I took a day off from training or exercising so my body needed some rest.
Here is the workout:
- 16 mile bike. I completed the route in 51 minutes, 1 minute slower than last time. Then,
- I ran on the treadmill 3 miles at 7.0mph (comfortable pace) and I had a small HIIT right after:
- 1/8mile run at 9.6mph and 1/8mile at 3.3mph (rest/cool down). I did this twice so my “total run” was 3.5 miles.
I felt pretty good after the workout with plenty of strength leftover. I’d like to finish my triathlon with strength and energy.
5 days prior to the triathlon I’ll start to taper my training to avoid burnout. You know when your body needs a rest and you better take it before your performance goes down.
The brick workout was done on an empty stomach and that’s the way I like to train (when I train in the mornings).
I had for breakfast a chocolate smoothie with Dymatize whey protein powder, Cafe Mocha flavor, one of my favorites. I’ll publish the recipe later
I have been training for my first sprint triathlon this year. The first tri I’m doing is in Interlochen, MI on July 13,08 and I don’t really feel as prepared as last year. I know I’ll finish but I would like to finish STRONG. I’ll keep training, I’ll push myself a little more in the next few days and I’ll taper the last 5 days before the race.
I have a new bike and I have improved my speed on the bike. I do not know if I have improved on my swimming but I have been swimming longer periods of time compared to last year. My running is not as strong as last year but I think I can still push myself a little on the day of the race…
We’ll see what happens.
Sorry, I have not been able to post my training becuase I have been busy.
