vegantri Posted June 11, 2012 Share Posted June 11, 2012 Intro:I am a little late to starting my 2012 journal posting but have been training none the less.I am in my 5th year triathlon racing with a goal of doing the Texas Tri Series plus the Austin 70.3. So far things have been going well and the plan is to use the journal here to keep things on track. Link to comment Share on other sites More sharing options...
robert Posted June 11, 2012 Share Posted June 11, 2012 Great to see you on the forum! Hope all is well and maybe see you around ATX. I'm on the east coast the next 2.5 months but back later on this summer. Have a great one! All the best with your upcoming Tri Series! -Robert Link to comment Share on other sites More sharing options...
vegantri Posted June 12, 2012 Author Share Posted June 12, 2012 Barbell Split SquatsDumbbell Bench PressCable RowMilitary PressPreacher CurlCable Pull DownWeighted Stability Ball CrunchesStability Ball Superman Holds 3 Mile Run. Link to comment Share on other sites More sharing options...
vegantri Posted June 13, 2012 Author Share Posted June 13, 2012 Swim:350 warm up8 x 25 drills7 x 100 10 x 25 sprints350 cool down1850 yards total Bike:Rained out. Link to comment Share on other sites More sharing options...
C.O. Posted June 13, 2012 Share Posted June 13, 2012 So impressed by triathletes. You do weight training and long distance swimming or a significant run like 3 miles all in the same day? I though most people try to train specific muscle groups at a time. Do you think combining this gives you an advantage or do you think it may slow your muscle training/ recovery process at all? I don't have an opinion here, I'm no triathlete. I was just curious as to your thoughts as to why you train the way you do? -Dylan Link to comment Share on other sites More sharing options...
vegantri Posted June 13, 2012 Author Share Posted June 13, 2012 So impressed by triathletes. You do weight training and long distance swimming or a significant run like 3 miles all in the same day? I though most people try to train specific muscle groups at a time. Do you think combining this gives you an advantage or do you think it may slow your muscle training/ recovery process at all? I don't have an opinion here, I'm no triathlete. I was just curious as to your thoughts as to why you train the way you do? -Dylan My weekly/daily workout load changes with where I am at in the season. So for the off season I will lower the swim/run/bike volume to maintenance mode with one workout a day and do four days of weights to add on some muscle. As I get into prepping for the racing season I will start to add volume on the swim/run/bike side and reduce the lifting to three days and once things get rolling it pretty much becomes the opposite of off season where I am mostly doing swim/run/bike workouts and lifting goes to maintenance with just two days a week. So when I am doing the four lifting days I will do more muscle group specific workouts with heavier weights and as I work my way to the two my workouts become more total body with lighter weights and more reps. Currently my schedule is: Mon: Lift Tues: Bike & Swim Weds Run & Lift Thurs: Run & Bike Fri: Swim & Lift & BikeSat: Bike & RunSun: Run & Swim In a few weeks I will drop down to just two days of lifting and leave the rest of the schedule intact with the run, bike and swim workouts getting longer. While my data is totally antidotal I find that lifting helps a lot with running and cycling and doing a regular core workout helps with all three sports and by adjusting my resistance training to be complementary to what I am trying to accomplish with my racing goals it avoids prolonged recovery times. That is the kind of the high level overview of it. Hope that makes sense. Link to comment Share on other sites More sharing options...
vegantri Posted June 14, 2012 Author Share Posted June 14, 2012 Interval Run10 min warm up18 x 30 sec sprint with 30second active recovery10 min cool down38 min total, 5 miles, 7:31 pace Link to comment Share on other sites More sharing options...
vegantri Posted June 15, 2012 Author Share Posted June 15, 2012 5.6 mile easy run with a crap pace. Link to comment Share on other sites More sharing options...
Iron Clad Ben Posted June 15, 2012 Share Posted June 15, 2012 Hey man will you be at the Scott Jurek thing on Monday? Bunch of folks from VRA will be there. Link to comment Share on other sites More sharing options...
vegantri Posted June 16, 2012 Author Share Posted June 16, 2012 No, I am heading out of town Sunday. Stupid work travel makes me miss everything. Link to comment Share on other sites More sharing options...
vegantri Posted June 16, 2012 Author Share Posted June 16, 2012 Lake Pflugerville Triathlon course ride. Recon for tomorrow's race. 14 miles @ 20.5 mph. Link to comment Share on other sites More sharing options...
vegantri Posted June 17, 2012 Author Share Posted June 17, 2012 No workouts today per se but it was a race day. 16th/76 Age Group, 82nd/407 Gender, 89th/691 Overall, 1:15:48 500m Swim / 14mi bike / 3mi Run1:59 per 100m / 20.7mph / 7:35 per mile Overall I am pretty happy with the results. I think I have a tendency to soft peddle during the bike to keep from blowing up on the run and will likely push harder in the next race. Still need all around improvement but I am happy with the run and bike splits. Link to comment Share on other sites More sharing options...
vegantri Posted June 20, 2012 Author Share Posted June 20, 2012 Interval Run:10 min warm up3 x 3min speed intervals with 3min jog recovery10 min cool down38min total 4.8 miles. 7:53 pace Link to comment Share on other sites More sharing options...
vegantri Posted June 21, 2012 Author Share Posted June 21, 2012 June 21st 2012 Bike/Run Brick. 1hr bike followed by 10 min run. Also, full race report from last weekend for anyone interested in that type of thing. http://trivegan.net/2012/06/21/lake-pflugerville-triathlon/ Link to comment Share on other sites More sharing options...
vegantri Posted June 22, 2012 Author Share Posted June 22, 2012 6/22/20121:45 ride at solid pace. I have been slacking on swimming. Link to comment Share on other sites More sharing options...
vegantri Posted June 23, 2012 Author Share Posted June 23, 2012 6/23/20122:15 Ride, 41 miles. Link to comment Share on other sites More sharing options...
vegantri Posted June 24, 2012 Author Share Posted June 24, 2012 6/24/201240 min run. Link to comment Share on other sites More sharing options...
vegantri Posted July 3, 2012 Author Share Posted July 3, 2012 Sat: 6/30/20123:15 Bike Ride Sun: 7/1/20121:20 Run Link to comment Share on other sites More sharing options...
vegantri Posted July 4, 2012 Author Share Posted July 4, 2012 Tues: Bike Hill Repeats. 11 x 1min w/ 3 min recovery. 1:20 total time Weds: Interval Run. 6 x 1 min w/ 3min recovery 47 min total. Link to comment Share on other sites More sharing options...
vegantri Posted July 15, 2012 Author Share Posted July 15, 2012 Sunday July 15th. Race DayTravel and lack of motivation caught up with me the 4th-14th. Today's race was800 meter Swim11 mile Bike3 mile Run Time was 1:21. I consider myself now motivated. Link to comment Share on other sites More sharing options...
vegantri Posted July 16, 2012 Author Share Posted July 16, 2012 Monday: 7/16/2012 Core workout Barbell Sumo Deadlift Superset:Stability ball PushupsSmith Machine Inverted Pull Ups Split Squat Dumb bell Curl Presses Superset:Low Hold Squat Dual Cable Wide Pulldowns Rocker Side Lunges and Cable Woodchops Side Pillar Hip Lifts Link to comment Share on other sites More sharing options...
vegantri Posted July 18, 2012 Author Share Posted July 18, 2012 Tuesday July 17 2012: Bike Intervals 8 x 3 min w/ 3 min recovery 1:20 total. Link to comment Share on other sites More sharing options...
LMNgetfit Posted July 21, 2012 Share Posted July 21, 2012 Are your bike intervals done on a trainer? Do you recommend a specific trainer that you use? I'm starting my search for one...... I'd believe it help make my bike training easier-my work schedule doesn't always allow for early morning rides when it's cool! Link to comment Share on other sites More sharing options...
vegantri Posted July 21, 2012 Author Share Posted July 21, 2012 LMNgetfit - I do my rides outside whenever I can. So, the intervals mentioned were done on the road. I do have a trainer Minoura that I use if the weather is bad but that is on the off days that it gets cold in Texas or if I can't get a ride in during the daylight hours. Riding on a trainer is really boring so I avoid whenever I can. My understanding is that rollers are far better for indoor training but I have yet to use them. Link to comment Share on other sites More sharing options...
LMNgetfit Posted July 22, 2012 Share Posted July 22, 2012 Thanks for your feedback....... I'm enjoying reading about the different aspects in tri training! Impressive that you do the longer triathlons! I'm at the sprint distance now and find them challenging! Good luck this year! Link to comment Share on other sites More sharing options...
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