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