After speaking to the roommate, and establishing the baseline yesterday, figured today would be a good day to begin to work on swimming. I am a firm believer in the brick style workout. This is where you take two triathlon specific events, and make them follow up each other, getting the body used to triathlon, therefore making the incorporation in training a necessity.
I thought it was important to develop goal times and goals that initially will seem relatively easy to achieve, I believe it is important to create confidence along with developing basic skill sets, this will make future training mentally achievable as well as the workouts increase in intensity it will allow him to believe he can achieve all that is set in front of him.
Swim sets were calculated off of yesterdays time. Based it off of the 90% and 80% rule. You never want to train at 110% every day in every training session, this will lead to physical fatigue and increased injuries. That being said, I figured out the average 25m time from yesterday and from that lengthened the work out by 100 meters and decreased the effort to 90% vice yesterdays 100% effort.
Pool Workout
- Warm up 100m (untimed)
- 100m (2:30)
- 50m (1:15)
- 50m (untimed)
- 50m (1:20)
- 50m (untimed)
- 25m (0:35)
- 25m (untimed)
- 25m (0:40)
- 25m (0:35)
- Cool down 100m (untimed)
Bike
- Warm Up 5 mins Level 5 RPM 60-80
- 5x - 0:30 sec Level 5 RPM 120, then 1:30 Level 5 RPM 90
- 5x - 0:15 sec Level 7 RPM 120, then 0:45 sec Level 7 RPM 90
- 10:00 min Level 3 RPM 100
- Cool Down - 5:00 min RPM 60-80
Todays bike workout was a simple "interval" workout. After a warm up, we conducted a work out in which the heart rate is elevated (from exertion), while increasing the work out. Today's workout was infact 3 minutes longer than yesterdays baseline, however, the overal intensity was less, due to changing RPM and interval times.
Core
- Plank L/R/C - 1 min each
- Ball Kick Out - 33 reps
- Plank L/R/C - 0:45 sec each
- 25 lb side to side, feet up - 50 reps
- Plank L/R/C - 0:30 sec each
- Ball Kick Out - 33 reps
- 25 lb side to side, feet up - 50 reps
- Plank L/R/C - 0:15 sec each
- Ball Kick Out - 34 reps
After talking to him, he stated that he was unable to complete the second 50 m swim within the goal time, stated that he was about 5 seconds off due to abdominal cramping. He also stated taht the "second set of core is until failure, I cant finish any of the goal reps." It was at this time that I stressed the importance of core, all things are done thru core, with a strong core comes easier reps, less stress related injuries.
Now to see what tomorrow brings.
-Larry
FKiT Head Coach
FKiT Co Founder
Tuesday, July 26, 2011
FKiT TRAINING DAY 1 WEEK 1
Lets start this by establishing a few bases. My roommate has never competed in a triathlon, he has just recently competed in his first 5k and Half Marathon, and finished both. He is a 26 year old, smoker, who would be considered moderately out of shape at the beginning of this venture.
In an attempt to prove that triathlon can be a farely inexpensive sport, he has not purchased a wet suit, nor does he own a bike, but he does have running shoes and a drive to become a Triathlete, which hopefully we can prove is enough. Our training plan will include alot of pool, stationary bike, and treadmill based training, with occasional outdoor runs and various ways to throw twists in a training plan.
I believe in any training plan it is important to establish a starting base. Today's training session will be conducted at our local gym utilizing the 25m pool, the stationary bike, and a treadmill. Please understand that this is intended as an initial evaluation and that it is understood that training on a stationary bike and treadmill will only simulate activity and when outside factors, ie friction of the road, wind, aerodynamics will all play a part in the actual conducting of the triathlon, however in the attempt to make this training as cost effective as possible, you use what you can get.
Statistics..... The pool had a class in it, so we decided that we would conduct all the activities in a reverse order.
Height : 5'11"
Weight: 199
5K (treadmill): 32:10
9 mile bike (stationary): 28:17
500M (25m pool): 12:45
Upon completion of all the events, he was drenched in sweat, and seemed somewhat fatigued.
During the run, he initially started on 7.0, stepped up the pace several times, just to drop back down below the starting point of 7.0. Checking his heart rate several times and all of them being near the 180's. It is important in triathlon, as well as any event, to finish, or attempt to finish faster than you started, this is called "negative splits". It is when you take your time and pace for the first half of the event, in this case run, and for the second half to be faster than the first.
He immediately transitioned to the bike, had several issues trying to get the seat to a position which was comfortable, however once this was achieved, he maintained a steady pace and cadence.
Then to the pool. This is easily his weakest event. Knowing from personal experience, it can be easily fixed and turned into one of the strongest events. He began the swim correct, keeping his head down, long strokes, breathing every third stroke, however upon the onset of fatigue he quickly reverted to his old habits, head out of the water, struggling with strokes. Something that will be worked on and something that will be fixed with a little, or ALOT, of attention.
Great first day start. It established a base line, identified weaknesses, areas of interest and strengths as well.
-Larry
FKiT Head Coach
FKiT Co Founder
In an attempt to prove that triathlon can be a farely inexpensive sport, he has not purchased a wet suit, nor does he own a bike, but he does have running shoes and a drive to become a Triathlete, which hopefully we can prove is enough. Our training plan will include alot of pool, stationary bike, and treadmill based training, with occasional outdoor runs and various ways to throw twists in a training plan.
I believe in any training plan it is important to establish a starting base. Today's training session will be conducted at our local gym utilizing the 25m pool, the stationary bike, and a treadmill. Please understand that this is intended as an initial evaluation and that it is understood that training on a stationary bike and treadmill will only simulate activity and when outside factors, ie friction of the road, wind, aerodynamics will all play a part in the actual conducting of the triathlon, however in the attempt to make this training as cost effective as possible, you use what you can get.
Statistics..... The pool had a class in it, so we decided that we would conduct all the activities in a reverse order.
Height : 5'11"
Weight: 199
5K (treadmill): 32:10
9 mile bike (stationary): 28:17
500M (25m pool): 12:45
Upon completion of all the events, he was drenched in sweat, and seemed somewhat fatigued.
During the run, he initially started on 7.0, stepped up the pace several times, just to drop back down below the starting point of 7.0. Checking his heart rate several times and all of them being near the 180's. It is important in triathlon, as well as any event, to finish, or attempt to finish faster than you started, this is called "negative splits". It is when you take your time and pace for the first half of the event, in this case run, and for the second half to be faster than the first.
He immediately transitioned to the bike, had several issues trying to get the seat to a position which was comfortable, however once this was achieved, he maintained a steady pace and cadence.
Then to the pool. This is easily his weakest event. Knowing from personal experience, it can be easily fixed and turned into one of the strongest events. He began the swim correct, keeping his head down, long strokes, breathing every third stroke, however upon the onset of fatigue he quickly reverted to his old habits, head out of the water, struggling with strokes. Something that will be worked on and something that will be fixed with a little, or ALOT, of attention.
Great first day start. It established a base line, identified weaknesses, areas of interest and strengths as well.
-Larry
FKiT Head Coach
FKiT Co Founder
INITIAL CHALLENGE / REQUEST
Today my roommate decided to watch me race Solana Beach Sprint Triathlon. After seeing some of the individuals that competed in and completed the triathlon today he approached me and told me that he thought he would like to complete a Sprint Triathlon, and asked what I thought. I told him that I thought it was an achievable goal but a goal that he needed to train to achieve. Knowing that I want to be a trainer, he asked if I would be willing to take him on as a challenge and as an athlete. Of course I didn't hesitate, as this project, I thought, would require some attention in not only athletic training but diet as well, as he isn't the healthiest eater, nor is he the most athletic individual. Standing 5'11" and weighing in the vicinity of 200 pounds this would be a challenge and an achievement if and when it happens.
Feel free to follow along as I will track his progress, post his workouts, his nutrition plan, and post things that work for him as well as those that don't, as long with achievements as they happen.
R/s
Larry
FKiT Head Coach
Feel free to follow along as I will track his progress, post his workouts, his nutrition plan, and post things that work for him as well as those that don't, as long with achievements as they happen.
R/s
Larry
FKiT Head Coach
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