Try a Triathlon – Swim, Bike, Run your way to the Triathlon Finish Line – Training Tips

IMG 1524 Try a Triathlon – Swim, Bike, Run your way to the Triathlon Finish Line – Training TipsOver 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:

Mon Tues Wed Thurs Fri Sat Sun
AM SwimPM Bike AM RunPM Resistance & Core Conditioning AM SwimPM Bike AM RunPM Resistance & Core Conditioning Rest Day Brick Workout (Bike/Run)or Mini-Tri Practice Swim and/or Yoga

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.

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

facebook like buton1 Try a Triathlon – Swim, Bike, Run your way to the Triathlon Finish Line – Training Tips

 

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.

TD HanddrawnArrows41 300x285 Try a Triathlon – Swim, Bike, Run your way to the Triathlon Finish Line – Training Tips

 

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

Posted in triathlon by Sherri | No Comments

Try a Triathon – Swim, Bike, Run your way to the Triathlon Finish Line – Running Tips

rungirl Try a Triathon – Swim, Bike, Run your way to the Triathlon Finish Line – Running Tips

Over the last 3 weeks, we’ve reviewed all the ins and outs of the sport of Triathlon and provided specific swimming and biking 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 the third leg of a triathlon, the run. Although most people are most fearful of the swimming leg, I hear many people say “I could never do a Triathlon because I don’t or can’t run”.  I hope to change those mindsets today!

Let’s first chat about your equipment needs for the running portion.

Posted in Running, triathlon by Sherri | No Comments

Try a Triathon – Swim, Bike, Run Your Way to the Triathlon Finish Line – Week 3

Sherri Bike1 Try a Triathon – Swim, Bike, Run Your Way to the Triathlon Finish Line   Week 3Over the last 2 weeks, we’ve discussed the sport of triathlon and provided some tips for the most dreaded leg of a Triathlon, the swim.  Now that we’ve got that behind us hopefully you’ve all been inspired and realize that you can get to the finish line of a Triathlon THIS summer.  Yes, you can do it!

Today we are going to tackle the second leg of a triathlon, the bike ride. This discipline is probably the least intimidating for most people, most of us have rode and owned a bike at some point in our life so there’s some muscle memory there.

Let’s chat about your equipment options for the bike portion of a triathl Read the rest of Try a Triathon – Swim, Bike, Run Your Way to the Triathlon Finish Line – Week 3

Posted in biking, triathlon by Sherri | No Comments

Try a Tri – Swim, Bike, Run Your Way To The Triathlon Finish Line

triweb2011 Try a Tri – Swim, Bike, Run Your Way To The Triathlon Finish LineLast week we discussed the various distances in the sport of Triathlon. My hope is by the end of this series, a large number of you will be inspired to try your first Tri this summer! And nothing will bring me greater joy than to know I helped you get to the finish line!

Today we are going to tackle the first of the three disciplines, swimming. For most considering trying a Triathlon, the swim portion is the part that freaks them out the most so today, I hope to give you a boost of confidence and help you realize that you can do this!

Let’s start with some of the equipment you will need for the swimming portion:

  • Goggles – you need these so you will be able to put your face in the water and still see where you’re going.  With that said, I do know some people that finished a Triathlon without using goggles or putting their head in the water at all by using the side or breast stroke. So if putting your face in the water makes your nervous, don’t let that detour you.
  • Swim cap – this is most important for those of you Read the rest of Try a Tri – Swim, Bike, Run Your Way To The Triathlon Finish Line
Posted in swimming, triathlon by Sherri | No Comments

Try A Tri – Swim, Bike, Run Your Way To The Triathlon Finish Line

Sherri Bike1 Try A Tri – Swim, Bike, Run Your Way To The Triathlon Finish LineThe 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.

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

Yours in Health & Fitness,

Sherri McMillan

facebook like buton1 Try A Tri – Swim, Bike, Run Your Way To The Triathlon Finish Line

 

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.

TD HanddrawnArrows41 300x285 Try A Tri – Swim, Bike, Run Your Way To The Triathlon Finish Line

 

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

Posted in triathlon by Sherri | No Comments

Spring Makeover Challenge – Week 6

Our annual 6 week Spring Makeover Challenge allows our clients to participate in a fun, friendly team competition to help them shed that extra winter layer that most of us put in during the cold, dark rainy days.  Each of our trainers recruit team members and we all compete against each other to see who can ramp it up the most and achieve the best results.  There’s nothing like a little peer pressure to get you to do what you need to do to reach your goals.

Although the principles to fat loss and healthy living are pretty simple, each trainer has a different approach to encourage his or her team to adhere to the program and win.  This year, I am sharing each team’s approach so that you can follow along from home.  Feel free to adhere to just one trainers’ program or mix it up and try each approach and see which one works Lacy Spring Makeover Challenge   Week 6best for you. So far in this series, I’ve shared with you 5 different approaches to maximizing weight loss. You can review past articles HERE.

Today, I am sharing with you Lacy Aregger’s approach to fast and effective fat loss. Lacy holds an Associates in Applied Science for Fitness Training with Honors and is a NSCA Certified Personal Trainer and a Power House!

Rules for Successful Weight Loss:

Spring Makeover Challenge – Week 5

When it comes to your health and fitness goals, there are a lot of different ways to achieve the same results.  At Northwest Personal Training, we host an annual Spring Makeover Challenge when our clients and trainers compete against each other using different approaches to maximize fat loss in a 6 week period.

So far in this series, I’ve shared with you 4 different approaches to maximizing weight loss. You can review past articles HERE and decide to either adopt one specific approach or try different plans and experiment to see which approach works best for you.Cindy Spring Makeover Challenge – Week 5

Today, I am sharing with you Cindy Shrum’s approach to fat loss.  Cindy is a NCSF Nationally Certified Personal Trainer and a USAT Level 1 Triathlon Coach. She has competed in various Triathlons including the Canadian Ironman and definitely understands the importance of proper training and nutrition to enhance performance, energy and results.

Exercise – Calories Out

Spring Makeover Challenge – Week 4

Our annual Spring Makeover Challenge allows our clients to participate in a fun, friendly team competition to help them shed that extra winter layer that most of us put in because it’s colder, darker and days are shorter. Each of our trainers have teams and we all compete against each other to see who can ramp it up the most and achieve the best results. There’s nothing like a little peer pressure to get you to do what you need to do to reach your goals.

Although the principles to fat loss and healthy living are pretty simple, each trainer has a different approach to encouraging his or her team to adhere to the program and win. This year, I thought I would share each team’s approach so that you could follow along from home. Feel free to adhere to just one trainers’ program or mix it up and try each approach and see which one works best for you. So far in this series, I’ve shared with you 3 different approaches to maximizing weight loss. You can review past articles HERE.

Kristin Spring Makeover Challenge – Week 4Today, I am sharing with you Kristin Healey’s fast and effective fat loss approach. Kristin is our NWPT Fitness & Training Director, holds a B.S. in Exercise & Movement Science, has won Personal Trainer of the year multiple times and her teams are always highly successful during this Makeover challenge so she knows what she’s talking about!

Step 1: Find Your Mantra

Attitude is everything! Find your Mantra for the next 6 weeks and post it everywhere you think you will need it. On the refrigerator, in your car, at your desk, on your TV… all of those places where some of your bad habits peak their ugly little heads when you are feeling tired, stressed and weak. Here are some examples. Read the rest of Spring Makeover Challenge – Week 4

Spring Makeover Challenge – Week 3

There are a lot of different ways to achieve the same results.  That’s why during our annual Spring Makeover Challenge, our trainers and their teams compete against each other to see who can shed the greatest amount of body fat in 6 weeks using different approaches.

So far in this series, I’ve shared with you 2 different approaches to maximizing weight loss. You can review week 1 HERE and week 2 HERE…..and decide to either adopt one specific approach or try different plans and experiment to see which approach works best for you.

trevor Spring Makeover Challenge   Week 3Today, I am sharing with you Trevor Thomas’s approach to fast and effective fat loss. Trevor has been awarded NWPT Personal Trainer of the year, is our Assistant Fitness & Training Director, has an Associates Degree and is a National Strength and Conditioning Association Certified Personal Trainer. He is also the Director of our Corporate Wellness Program so he is very experienced at helping really busy people fit workouts and healthy eating into their crazy lives.

Trevor’s 5 Rules for Successful Fat Loss:

  1. Whole Foods
  2. Water, water, and more water
  3. Exercise
  4. Sleep
  5. Live and Learn

Whole Foods: 

  • Nothing processed or pre-prepared
  • Eat produce, lean proteins, beans, grains, legumes and nuts.
  • Do not limit yourself on fruits and vegetables, but ensure veggies out-number fruits.
  • Eat every 3hrs to keep your metabolism revving.
  • Carbs around breakfast and post exercise and lean and green all other times.

Water: 

  • Half of your body weight in ounces every day. For each hour of exercise, consume an additional 20 ounces.
  • 8-12oz when you wake up, 8-12oz before each meal

Exercise: 

  • Minimum 150 min cardio per week, 2 days intense
  • 2 strength days per week.
  • Find a weekly structure you can manage!
MON TUES WED THURS FRI SAT SUN
Full Body Strength+ 30 min Steady Cardio 45 min Cardio Push Active Rest and Food Prep 45 min Cardio Push Full Body Strength+ 30 min Steady Cardio 45 min steady cardio Active Rest and Food Prep

Sleep: 

  • 8hr is crucial!  Cortisol, the hormone released during stress that is detrimental to metabolism, is controlled and reduced during sleep.  Leptin, responsible for suppressing hunger, and Grehlin which stimulates appetite, are adversely affected during lack of sleep.
  • Sleep is when we recover, grow stronger, and recharge.

Live and Learn!

  • My challenge to you is to never do this challenge again!
  • Nutrition Tracking –The more you know, the more we can change!
    • If you would like to track your nutrition:Create an account HERE

Yours in Health & Fitness,

Sherri McMillan

facebook like buton1 Spring Makeover Challenge   Week 3

 

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.

TD HanddrawnArrows41 300x285 Spring Makeover Challenge   Week 3

 

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.

Posted in fat loss, health, Motivation, weight loss by Sherri | No Comments

Spring Makeover Challenge – Week 2

Last week, I shared with you Derrick DeLay’s “Interval Diet” approach to maximizing fat loss during our Spring Makeover challenge.  It basically requires you consume a super healthy, low calorie diet JillS Spring Makeover Challenge   Week 2Monday through Friday and then eat whatever you want on the weekends in combination with some cardio and weight training. If that approach doesn’t work for you, today I am sharing Jill Schiller’s approach, “Body Overhaul” to shedding that winter fat layer quickly.  Jill is a mother of two, our NWPT running clinic leader, certified VIPR and Schwinn cycling instructor and American Council of Exercise Nationally Certified Personal Trainer.

Body Overhaul’s Healthy Habits Success Guidelines:

  • Eat breakfast. It will kick start your metabolism for the day and prevent you from overeating later. You haven’t eaten for several hours (possibly 10-12 hours) and your body needs fuel to operate!
  •  Log your food and stick within your caloric limit. You may use apps such as “Lose It” or “My Fitness Pal”, or simply fill out a food log with pencil and paper. Using an app is preferred as it calculates calories consumed, goal caloric intake, and even takes into consideration how much exercise you have done.
  • Drink half of your body weight in ounces, in water, daily. Drink more if you exercisedHydrate well after workouts. An idea is to weigh yourself before and after your workout. Drink the difference in water.  For example, if you weighed 150 pounds before you went for a run and you weighed 149.5 when you got back from your run, be sure to drink 8 oz of water to make up for that sweat loss.
  •  Include nutrient dense fruits, vegetables, whole grains, nuts and seeds. Be careful with the caloric intake of nuts. While they may be healthy, they can be high in calories! Some of my favorite seeds I like to incorporate in my favorite breakfast of warm quinoa are ground flaxseed and chia seeds! Great examples of fruits are berries, peaches, green apples, grapefruit, plums, cherries, bananas, avocados, etc. Veggies include peppers, cucumbers, spinach, dark leafy green lettuce, kale, carrots, potatoes, tomatoes, etc. 5 veggies and 3 fruits per day into your eating plan would be fantastic!
  • Avoid sugars, alcohol, sport/soft drinks, juices, saturated fats, and processed foods, such as those that are sold as “food” and come in a box!  Usually processed foods are just a bunch of chemicals sold as “food”, otherwise known as “faux food” (i.e., fake food).  Additionally, avoid the fast food drive through. Just say NO. Replace white flours with whole wheat/grain choices.
  • Get your sleep. Sleep a minimum of 8 hours per night. Your body recovers, builds muscle, and repairs itself during this crucial time. Plus, it’s less time you have to eat. icon smile Spring Makeover Challenge   Week 2
  •  Incorporate cardiovascular exercise 4-5 days/week for 30-60 min/day with two days working at a higher intensity, the other two to three days at a moderate intensity. Your minimum goal should be 150 minutes/week of cardiovascular exercise. Add several bursts of speed to your walk or run to blast calories and fat! Ideally, your higher intensity days will be the 30-40 min workout!  Each ideal cardiovascular session will burn 350-500 calories minimum and help you reach your goal. Aim for this calorie burn Cardiovascular exercise ideas:  walking, running, a combination of a walk/run, elliptical, cycling,  swimming,  dancing,  Zumba,  aerobic exercise, stair stepper, etc.
  • Strength training a minimum of 2 times per weekpreferably 3 times per week, working all major muscle groups! Be sure to include a recovery day in between those strength sessions. The ideal session will last approximately 45 min. The more muscle mass you have the higher your resting metabolism, meaning you are burning more calories and fat at rest! Your bones also get stronger. More muscle also means your muscles get more chiseled, too. As you lose weight, it is entirely possible to lose some of your lean muscle mass. Preserve it by strength training!
  • Adopt a mantra or two that you can use when you feel like you are failing or feeling discouraged.
    • Examples: 
      • “I am stronger than I think I am.”  
      • “I will succeed.”
      • “What would I do if I knew I could not fail?” 
      • “I will not let myself or my team down.” 
      • “I can do anything for 6 weeks.”
      • “No regrets.”  
      • “I believe in myself.”
      • “I am not afraid to demand great things of myself.”

Helpful Tips

  • Plan ahead – Write your menus and shopping list out for the week.
  • Cut/Prepare/Bag things ahead of time. (Important!!) Examples: On Sunday, boil a dozen eggs for the week, peel them, then bag them up 2 per ziplock (or small container); portion out your carrots, celery, etc. into ziplocks so you can “Grab and Go” for the week; pre-make your salads for the week, getting all of the work out of the way before your work week begins; make a batch of quinoa to have for the week; blend some filtered water and raw spinach leaves in a blender then freeze in ice cube trays for quick prep spinach smoothies
  • Always have back-up snacks with you such as almonds, a very small baggie of raisins/peanuts, an apple, orange, healthy energy bars, etc. if the urge for sweets or snacks hit you!
  • Let’s say it’s 8pm and you are feeling “hungry”. Don’t eat! Your body may think it’s hungry…but in reality it is more than likely ready for you to go to sleep. It’s craving energy, and we often eat instead of going to sleep! So let’s give our body energy in the form of sleep instead of feeding it food that is going to sit in our gut all night long.
  • If you “need” sweets, blend some frozen fruit together in a blender w/ some water for a sorbet – but fruit and water only!
  • Try not to go more than 3 hours without food. Keep your body fueled and your metabolism roaring! It’s like fueling a fire to keep it burning. This may mean splitting up your calories into mini meals throughout the day, such as 5 small meals and snacks instead of 2-3 big meals. Examples of “mini meals” are: Celery/apple w/ 2 TBSP peanut butter; half whole wheat turkey sandwich & serving of veggies; Half whole wheat tuna & pickle sandwich w/ cucumber; Veggies and hummus; 2 hard boiled eggs w/ an apple and broccoli, Broccoli w/ Cottage Cheese as a “dip” + a carrots or another fruit, etc. Incorporate lots of fruits and veggies, daily.
  • Do not eat within 2 hours of going to bed. If you feel hungry, have some water and go to bed. J Avoid the temptation to have that late night bowl of cereal.
  • Be serious. Invest in yourself. The more serious you are, the better your results. You are worth it.
  • Throw it out! If there are foods in your pantry/refrigerator that you cannot resist, get rid of them! Don’t buy it thinking you’ll resist it. It might be for your kids but it will end up in your mouth.

 

Yours in Health & Fitness,

Sherri McMillan

facebook like buton1 Spring Makeover Challenge   Week 2

 

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.

TD HanddrawnArrows41 300x285 Spring Makeover Challenge   Week 2

 

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.