The First "Test" Triathlon

Last Saturday I competed in the first Club Race with the Triathlon Club of San Diego. I posted PR's in all 3 disciplines (Swim, Bike, & Run).

750M swim = 12 minutes
12.7 mile bike = 21mph average
3.9 mile run = 7:40 average min/mile

Here's the rub...I didn't run, bike, or swim for training!
I only did CrossFit for the last month and did not do a workout that was longer than 25 minutes. You might be asking, "What did you do at CrossFit?"
I did: Push-ups, pull-ups, sit-ups, wall balls, planks of all kinds, dead lifts, snatches, thrusters, push press, jump rope Double Unders, Burpies, bear crawls, box jumps, overhead squats, Good Mornings, squats, rowing, squats and more squats!
I went (almost) every Tues, Weds, Thurs, and Saturday.

I definitely got stronger in my upper body and my core, or "midline stabilization" at crossfit. I can really feel the strength in my torso while running. It's not all loose and week anymore and it's amazing how much that helps your endurance!

I strongly suggest that you check out a local CrossFit "Box" or at least incorporate a dynamic strength workout into your schedule 3 times a week.

Have fun!

Importance of Cadence in Triathlon

In both cycling and running you will hear a lot about cadence. Cadence is the rate at which your legs turn over. In running it is how many times your feet hit the ground in a minute (ex. 190 steps/min). In cycling it is how many times your pedals revolve (ex. 95 revolutions per minute or RPMs).
If you take a closer look at these numbers you may notice that the 190 in running is counting each foot fall, while the 95 in cycling is counting once each time one foot goes around.  Therefore these two number are actually identical. So lets call the 190 in running a 95 of counting every time your right foot (for example) hits the ground.
Most coaches will agree that a cadence of around 95 is what you should strive to achieve.
Ok, so you run and cycle at 95 cadence, so what?  Well, as you know, triathlon is Swim, Bike, then Run. In a Sprint or Olympic distance race we swim for 15-40 minutes, ride for 25-75 minutes, and run for 20-45 minutes. Swimming is, in my opinion, the setup for the real race, and cycling is when you position yourself in the race and prepare for the run.
So by cycling at 95 rpm you are doing 2 things.
1) not grinding out a huge gear that will tax your muscles, and
2) Setting up your legs at the correct CADENCE for the run.

When you come off the bike your legs will want to continue going the same speed they were going on the bike. As long as you have been practicing proper form and cadence in training then you are all set for the run!

Duathlon - Jan 28th 2012

  Headed out of the house early (5:45am) this morning and drove down to Otay Lake for the first TCSD Duathlon of the season. Got to the parking lot at 6:45, checked in and picked up my personal timing chip that I keep for all TCSD races/events. Got my Tri-Suit on and took my bike, bike shoes, & helmet over to the transition area. Did a few hundred yards of warm up running. Walked over to the start area with my Tri-Suit, white compression calf sleeves, white arm "coolers", biking skull cap with my running hat over it, windproof cycling gloves (it was cold out), and my brooks silence shoes on.
I was standing in the start area for maybe a minute at the most and an unseen person starts yellin, "GO GO GO!" The race was on!

I went into the race thinking I might be able to run an 8:20min/mile pace or so. During the first 1.9 mile run leg I just looked at my heart rate a few times to make sure I wasn't over stressing myself for the rest of the race, so I was pleasantly surprised when I saw that my pace was 7:54.
Came into transition, pulled off my hat, switched my shoes, put on my helmet and grabbed my bike. The bike exit was only about 20 feet away so I just walked it so I wouldn't mess up my cleats.

I was on the RIVET the entire way! So much so that I was almost off the front of the seat. I think my bike fit needs some serious work. I was picking people off left and right (actually passed people on the right because they were riding right by the double yellow). I started training just 2 weeks ago and have rode my bike maybe 3 times over those weeks, so this is a good baseline for my run and bike fitness. It was a 12 mile out and back and I ended up with an average of 20.5 mph. This is a pretty good starting point and I'm excited to see what I can do this season!

Coming off the bike I did a good dismount and placed my bike in the rack, removed my helmet, gloves, and skull cap. Then I switched out shoes, grabbed my running hat, took a few swigs of water, and I was off!

The second run was better than expected also. I ended up with a 7:39 pace. My right calf twitched and (I think) almost cramped at mile 0.25 and I was like, "oh no" but it was ok. It was a struggle to maintain form for the last mile, something I know that I really need to work on.

My transitions were 55 seconds and 56 seconds.

Overall, I am pleased with the way my body responded when I asked it to. I am encouraged that the work I am going to put in over the weeks and months to come will provide the gains I am looking for.

I also meet some very nice TCSD members and it is a great club to be a part of.

Special thanks to Ty Haeber for taking these awesome the photos!

Welcome

Here at TriathlonFit we are all about total body health.
We specialize in beginners and the Sprint or Olympic Distance Triathlon training, as well as weight loss programs.

What to expect:
- Tips on Triathlon technique, strategy, gear, and more.
- Nutrition Advice.
- Coaching Services

Strength Training helps support the muscles needed to be successful and injury free throughout your triathlon season and should be intelligently incorporated into your training.

 Be sure to know (ask your doctor) that you are able to do the exercises before attempting them.

Have fun and go get TriathlonFit!