Shape Up With Sherri
Weight loss, nutrition, exercise, fitness, health by Sherri Mcmillan

Today, we finish our Triathlon Training Series.  I hope you now feel you have the tools to conquer your first Swim/Bike/Run event and the programming guidelines and training tips to reach a personal best for you seasoned triathletes. This column will focus on transitions and race day preparations.

Triathlon Transitions:

An often forgotten and neglected part of the triathlon training process, but if transitions are done correctly, it can shave minutes off your final time.  I had a girlfriend who took 8 minutes during one of her transitions and I asked her “What the heck were you doing for 8 minutes?” and she proceeded to tell me about all of her clothing changes, trying to find items, and even deodorant application! Had she been more organized, she would have experienced a much more seamless transition! Having a good transition time requires practice BEFORE race day!

• Consider each event and what you will want to wear.   Read the rest of Try a Triathon – Swim, Bike, Run your way to the Triathlon Finish Line – Transitions

Over the last 4 weeks, we’ve reviewed all the ins and outs of the sport of Triathlon and provided specific training tips. So hopefully you’re now inspired to try your first Triathlon this summer and will join us for the Girlfriend & Dudes Triathlon or Duathlon on July 20th to support the Children’s Center. Today we are going to tackle some specifics of program design to help you plan your training week. 

Frequency of Training:

It’s difficult for many to imagine training for 3 different sports but it can easily be done in 5-6 training days per week.  However, in order to achieve the frequency for each sport as listed in prior columns, it will often require two workouts per day – one in the morning and one in the evening or two disciplines back to back. Try to incorporate one Rest or Active Recovery Day per week and try to balance your program so you alternate different types of workouts. Here is a sample workout template that you will adjust based on your schedule:

Duration & Intensity of Training: 

Remember that duration and intensity are dependent on each other – for example, if you’re going to complete a really high intensity workout, it should be shorter…if you’re going to complete an easier intensity workout, it should be longer.  The key is to mix it up…some workouts will be harder and shorter and others easier and longer.  It’s also important to note that some coaches suggest that for longer Triathlon events (1/2 Ironman, Ironman), you only need to train to a maximum of 70% of the race time…for example, if you were going to complete a 4 hour marathon, you’d only need to run to a maximum of 3 hours in your training program. That’s a very wise and prudent approach if you find yourself prone to injuries or need to be efficient in your training because of a busy schedule.

Total Volume of Training:

How much time you spend training for your Triathlon will depend on your personal schedule, the distance of your triathlon and whether you are a recreational athlete, age group contender or elite level.  Clearly if your goals are more ambitious, you will need to spend more time training. Generally, you can follow these guidelines.

• Low volume/Beginner:  5-10 hours/week
• Moderate/Intermediate volume:  10-18 hours/week
• High/Elite volume:  18-27 hours/week

Then, a good approach to designing your training program is to split your volume according to triathlon times; Swim 15-20%, Bike 50-55%, Run 20-35%.  So let’s say you are in the beginner level, based on this formula, you would spend 45 minutes – 2 hours swimming, 2.5-5.5 hours biking and 1-3.5 hours running per week.  It’s okay to adjust these percentages to spend a little more time on your weaker areas. When advancing your program, incorporate a gradual progression increasing volume of training no more than 10-20% every 1-2 weeks.  And if you’re new to exercise, incorporate 8-12 weeks of general base conditioning before beginning an aggressive sports specific program.

Strength Training & Stretching:

To maximize your performance and minimize your risk for injury, be sure to incorporate Resistance Training and Core Conditioning two times per week and spend some time after each workout stretching, foam rolling and releasing muscles.  During heavy training, it’s also wise to schedule in regular massage sessions to address those tight areas that may surface. We are hosting the Girlfriends & Dudes Triathlon, Duathlon and Kids Triathlon on Sunday July 20th as a fundraiser for the Children’s Center.  This event is perfect for new Triathletes because the ½ mile swim is in a calm section of the Columbia river at Frenchmans Bar so you get to swim with the current. Many of those fearful of the water love that if they just floated in the water, they’d get to the finish line in about 30 minutes and at any point, they can wade to the shore and touch down if they need a break.  The bike is a 12.5 mile flat ride and the 3.1 run/walk is on a flat, paved trail.  You can also donate an additional $25 to Children’s Center and get Charity VIP waive which means you get the best transition spot and get to start before everyone else. We also offer a Relay option, a Duathlon division and a Kids Race plus there will be a live band making it a really fun party! You can register HERE. You can find other Triathlon distances by visiting either of the following websites.

• www.racecenter.com
• www.active.com

Stay tuned next week as we finalize the series by discussing tapering in the week(s) leading up to your event and planning your race day and transitions between sports.

Yours in Health & Fitness,
Sherri McMillan

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The sport of Triathlon is on the rise with three times as many races popping up across the country. The greatest increases in participation are seen in the 30+ age group as this demographic is looking for a personal challenge and a way to stay in great shape. The swim, bike, run event is cross-training at its best and offers a healthy, active and fun culture and community.

But when someone decides to complete a triathlon, they are often overwhelmed with where to start and how to balance three separate events. This series will provide you with everything you need to know to get to the finish line of a Triathlon and get in great shape through the process.

Let’s start with analyzing the different Triathlon distances. In a typical triathlon, the first event is a swim, then you bike and then you finish with a run. Many think of the Ironman when they think of Triathlon but this just happens to be one of the various types of Triathlons and definitely not one you really want to start with.

Sprint or Short-Distance Triathlon:

The approximate distances are 750-800m Swim (1/2 mile swim) / 20km Bike (12.5 mile bike) / 5km Run (3.1 mile run).  This triathlon distance is experiencing the greatest growth most likely because it’s a manageable distance for the general population and will keep you in great shape without consuming your entire life. I prefer the title “Short-Distance Triathlon” since this event is so popular amongst recreational triathletes and the general population and as one of our clients said so perfectly “I don’t know why they call it a Sprint Triathlon because there will be no sprinting going on in my race!”

Olympic Triathlon:

1500m Swim (1 mile swim) / 40km Bike (25 mile bike) / 10km Run (6.2 mile run). This triathlon distance is the one you will see at the summer Olympics. This is a good challenge after you’ve mastered the Sprint Triathlon and will require a higher commitment to your training.

Half Ironman:

2km Swim (1.2 mile swim) / 90km Bike (56 mile bike) / 21km Run (13.1 mile run – Half Marathon). This distance is an incredible challenge but often more manageable than the full Ironman Distance and a good stepping stone distance to the ultimate challenge.

Ironman:

3.8km Swim (2.4 mile swim) / 180km Bike (112 mile bike) / 42km Run (26.2 mile run – Marathon) The ultimate test of your fitness and often on the bucket list of many triathletes. Training for this distance is often a year-long process and will consume many hours of your life so commitment and support from your friends and family is key.

Kids Triathlon:

Most Triathlons also offer a Kids Distance so make it a family affair and introduce your kids to this awesome sport and an active lifestyle.

When designing a program for a Triathlete wanna-be, we often will start with solo events like local fun runs or bike rides. Then you can start combining activities and registering for local duathlons that combine biking and running.  Another great way to get into the spirit of Triathlon initially without having to tackle the whole thing yourself is to sign up as a relay team with a few friends, family members or co-workers.  Each of you can take one of the legs (swim, bike or run) and think of it as great active and fun quality time. Often that will inspire someone to try the whole thing the following year.

We are hosting the Girlfriends & Dudes Triathlon, Duathlon and Kids Triathlon on Sunday July 20th as a fundraiser for the Children’s Center.  This event is perfect for new Triathletes because the ½ mile swim is in a calm section of the Columbia river at Frenchmans Bar so you get to swim with the current. Many of those fearful of the water love that if they just floated in the water, they’d get to the finish line in about 30 minutes and at any point, they can wade to the shore and touch down if they need a break.  The bike is a 12.5 mile flat ride and the 3.1 is on a flat, paved trail.  You can also donate an additional $25 to Children’s Center and get Charity VIP waive which means you get the best transition spot and get to start before everyone else. We also offer a Relay option, a Duathlon division and a Kids Race plus there will be a live band making it a really fun party!

Register HERE!

You can find other Triathlon distances by visiting either of the following websites.

• www.racecenter.com
• www.active.com

Stay tuned next week as we review equipment needs and training for each of the 3 legs.

Yours in Health & Fitness,

Sherri McMillan

Like us on Facebook and get FREE instant access to my “Achieving your Personal Best” eVideo – Learn the critical steps to help you lose weight, feel great and live your best life.

Don’t forget to sign up to receive my blog posts in your inbox!
Just enter your name and email in the form up here