Blog
This space will be for Triathlon item reviews, comments, suggestions, training stories etc. If you have something that you would like to post please email me and I will post it.
Feb 6th 2011: We just got our charity all lined up for this year and it should be great. Check out the blog for little Skyler.
Powertap Pro+ I just got this into my wheelset and its been great to train with power. Now doing the indoor trainer one day and going outside the next is not so much of a guessing game on my part. We will see if it all pays off this year in the races...
Garmin 310XT- I just got my new garmin and I love it. I had a garmin 405 and loved it too, buy it doesnt measure power from my powertap so I had to upgrade. Its a little bigger than the 405, but not too much so. Its also waterproof and so all my workouts can be logged on the same watch which is handy. Overall its great, highly recommended for the multisport athlete.
Zipp 1080's- last year I raced on a pair of 1080's and loved them. This year however, I sold the rear 1080 and when with the power tap pro in a reynolds assault wheel. I then bought the aerodisc cover from wheelbuilder for races. That way I can train and race on the same wheel, keep my powertap on all the time and just put the disc cover on for races. Seemed like a good plan to me.
Fuji D-6 pro- I got this bike over the winter from a friend who was upgrading to a Scott. I have liked it so far, but doesnt seem all that different from my old Cervelo P-2C. Either way, both bikes are awesome. I think as long as your comfortable and you have gone to the all carbon frame your pretty much set regardless of the brand.
4.5 hr per week workout plan- Several family members have asked me to help them put together a workout plan for someone who has very limited time to train for a triathlon, and so I put together a little something based on what they said would work for them. I thought I would put it out here in case it may help someone else too.
This is based on 4 days a week being able to put in about an hour on the first three days and an hour and a half on the 4th day, likely a saturday. In a perfect world you would do day 1 on monday, day 2 on Wed, day 3 on thrs or friday and day 4 on Saturday or Sunday. This kind of schedule would likely make it so you could finish an olympic distance tri, hopefully without having to walk on the run. This would not be a sufficient training schedule to compete in an olympic distance tri to place in your age group.
Day 1- Run (1 hr)
10 min warm up with 3-4 strides
3X5 min at race pace (10 K or 5 K pace depending on what distance your training for) with 3 min easy jogging between intervals. Over time you would try to increase your number of intervals to 4, 5 or 6 and decrease your time between intervals.
20 min at long slow distance pace (conversation pace)
4-6 min cool down with some walking
Day 2- Bike (1 hr)
8 min warm up with 3-4 30 second sprints
4X4 min above race effort with 4 min easy spin between intervals
20 min mod pace, just below race pace
3-4 in cool down, easy spin
Day 3- Swim (1 hr)
10 min w/u with drills and kick
4X200 yard at race pace with 1 min rest between intervals
20 min swim without stopping (you may need to work up to this, but this should be your goal, especially if swimming is the scariest part of doing a triathlon)
100 yard easy swim for cool down
Day 4- Brick(1.5 hr)
1 hour bike at moderate pace
5 min transition to run
20 min run at conversation pace
5 min cool down job with some walking
Time cruched triathlete-