Sprint Triathlon Training

One of the amazing things about a triathlon training is how it can start to just seem to melt the excess layers off your body. However there is one thing that most people forget to do and this one thing can put the brakes on your progress, resulting in discouragement and a lack of motivation.

I’ve been doing this for the past 10 days and have already lost 4 lbs of fat and my jeans and tops are all fitting a bit looser and more comfortably.

I know it sounds like I’m building up to something fishy…”Do this one thing and you’ll be skinny…” sort of deal, haha. But seriously, here’s that one thing….

Just start tracking your eating habits!

Did you know that the simple act of tracking data, without consciously changing anything else you do, can result in a 20% improvement in your performance?

It sounds so simple that many people refuse to try it! Don’t be that guy (or girl). I used to think that just reviewing what I ate over the past few days was adequate, but in reality, unless you are already in the habit of eating a clean diet, then you’ll struggle with making good choices every time you get hungry and every time you put a piece of food in your mouth!

It’s really easy to do these days if you have access to an internet connection, you own a smart phone or a tablet like an ipad. There are dozens of “apps” and websites to help track your food intake. Try one or two until you find one that works with your personality…you should like the graphics & the colors and it should appeal to you to go check your food log.

I’m using an app called “MyFitnessPal” on my Android as well as my iPod Touch, and it’s really easy to log foods, especially the foods you tend to eat on a daily basis.

So if you’ve started your triathlon training routine and want to lose weight, be sure not to sabatage your training by eating too many calories and too many processed foods.

Take care and eat clean!
Coach Suzanne

PS
In my Olympic Distance Training plan I have guidelines for nutrition & post exercise refueling included as part of the plan description. I’m always looking for more ideas, so if you’ve got a favorite post workout meal, please comment below!

I had a great question via email this week and wanted to share my response with everyone.  Keep in mind, this is not medical advice, always check with your own physician.  DISCLAIMER:  This is just what I do.  Some people will have adverse reactions to over the counter supplements.  Always make sure there is no interaction with your current medications before taking anything new, even if it is available over the counter.

Question from Lakewood, OH:

My question is that for the few days leading up to my period I have absolutely no stamina or ‘legs’ and of course it is looking like the race might fall into that window (fingers crossed it doesn’t).  Any tips on how to deal with this besides just accepting a slower race pace?

My Reply:

It may be too close to experiment since it’s only a month away, but in the future try experimenting with the foods you eat in the week prior to your epected periods.  Try to avoid caffiene, fats & processed foods.  Make sure your sleep pattern is routine. If needed, I suggest trying melatonin and/or valarian root for a sound night’s sleep.  You can also take ibuprofin to help decrease flow, the suggested dose is 800mg 3 times a day for this purpose, but check with your OB/Gyn before trying it. These things can all help. Other than that, just be thankful you can run & play and get otu there and enjoy the race.

 

If you are inclined to do further research on your own, here is a nice paper to get you started. Many others exist. Bottom line seems to be that not every woman will respond in the same way and some may not notice any changes throughout the cycle.

Finally, if you are experiencing significant problems, either physical or emotional, to the extend that they interfere with your normal functioning, be certain to talk to your physician or gynecologist.

What kinds of strategies do you use to deal with “Aunt Flo” while you train?

Triathlon Coach Suzanne Atkinson at PTC Open Water Swim. Teaching a mini clinic on sighting.

Hey everyone, I feel compelled to just post a quick note here about trying to “cram” for your triathlon.  Some people tend to be procrastinators (myself included) and are always saying, I”ll do it tomorrow. When it comes to fitness, tomorrows workout doesn’t count. What counts is only what you did today.  Missing today’s workout doesn’t mean you can ‘make up’ the work tomorrow, the opportunity is simply lost.

Tomorrow starts a new opportunity to build some fitness and technique.  Unfortunately, these same people who say, “I’ll do it tomorrow” suddenly realize that their goal race is coming up in 2-3 weeks and all of a sudden, it’s time to CRAM FOR THE RACE!!  They try to pack in the workouts by running or biking longer than the plan calls for, or trying to jump into a part of the plan that they are not prepared for, just because the plan generically calls for them to be swimming X yards, Y miles cycling and Z minutes running following a tough race simulation ride.

Guess what? THese are people who do not take triathlon seriously.  Now wait just a second before you think I’m being judgemental.  I’m not just talking about some random athletes I’ve never met…I’m talking about me.  That’s right, I did it to myself.

I stubbornly went for a 45 minute run in my vibram 5 fingers when I hadn’t accomodated to them…and now I’m paying the prices with a tweaked deltoid ligament that’s been hurting now for 6 weeks.  Sigh.  And then there was that open water swim with the club. As an instructor, I was too proud to turn back part way up towards the destination bridge when I first felt fatigued.  I continued to swim the full 2000 yards and am now paying for it with a left rotator cuff soreness that won’t go away.

I’m willing to think that this is just old age (i’m 42 I think…) and not that I don’t take triathlon seriously, but honestly, this could have been any of us!  In particular the older we get, the more important it is to stay consistent with training, listen to your body, rest before you think you need to and keep your body functioning on all cylinders!  And by all means, stop trying to cram for your next event…just pick a plan and stick with it!

Here’s to fast healing and an injury free rest of your summer!

-Coach Suzanne

PS  Check us out on facebook.  “Like” our page and post your own ‘cramming’ story on the wall!

http://www.facebook.com/sprint.triathlon.training

Are you ready to train for your next (or first) triathlon, but short on time?
Many successful triathletes also have many of the same time constraints that you do. A full time job, two part time jobs, kids with activities, a spouse who also works…none of these things mean that you can find the time to train.

If you have downloaded my First Time Finisher’s plan, (sign up box on the right), you’ll notice that there are workouts scheduled six days a week. What if you really can’t find the time to train every single day save one? with the First Time Finisher’s Plan, the workout durations are relatively short. Most people shouldn’t have any problem “doubling up” and doing two workouts in one day. In fact, most triathletes training for an Olympic Distance Triathlon or longer are doing two workouts a day on several days of the week.

Here’s how you could change up your training plan to create more time in your week:

Original Sprint Triathlon Training Plan example:

Simply combine one or two workouts into a “two-a-day” format like this:

How should you fit two triathlon training workouts into your day?
The answer to this will depend on your own training schedule. If you have a full time job with a lunch break, your options for training include before work, lunchtime and afterwork. When possible, I”d recommend separating your workouts by at least a few hours in order to get some recovery after the first workout. This will help your second workout be more productive.

Brick workouts should be planned deliberately so that you can do both disciplines one right after the other. But for the majority of your workouts, having a few hours of recovery will give you the biggest benefit for the time invested.

You could train before breakfast and at lunch, train at lunch and after work, or train before breakfast and after work. For some people with young children, there may be a small window of training available after you put the kids to bed. Be sure you plan ahead with your spouse to be sure that each of you gets the personal time you need.

This video shows before and after of my swimming. The before video was from my Level 2 USA Triathlon Coaching certification at the Olympic Training Center.  I didn’t even realize one of the other coaches had used my camera to get video.  I was ecstatitc to discover it!  It really demonstrates how much I’ve improved in a short period of time.

The before video was in October of 09 I think.  I took a Total Immersion Weekend workshop in January of 2010, became a Total Immersion coach in March of 2010, and the after videos here are from a weeklong course in Coral Springs, Florida in April of 2010.

I can spot lots of flaws that have been corrected…how about you?

Create your own video slideshow at animoto.com.

I’ve just published a 12 Week Olympic Distance Triathlon Training plan. This plan follows a similar format as the “First Time Finisher’s” Sprint plan, with the workout durations modified for the longer distance Olympic triathlon.

The plan follows a time based format where workouts are planned in minutes and not by heart rate, speed or power. This approach allows you to train by feel and helps you learn to listen to your body. All the workouts are designed to be done at a “conversational pace” which is ideal for newer triathletes in their first or second year of training, older athletes who want to avoid injury, or athletes who are coming back from a previous injury or trying to lose weight.

12 Week Olympic Distance Triathlon Training Plan – Level 1
Cost: $27

If you are looking for a training plan that includes specific interval work, threshold & Vo2 max efforts, this is not the plan for you…but I’ll have one for you soon! (it takes a little more time to get together).

The plan is 12 weeks long and training time ranges from 3 1/2 hours per week to 7 hours per week. Each week follows a progressive overload pattern with every 4th week a recovery week. Brick workouts start in week 7 and continue for the remainder of the plan.

Included is a 10 page guide that covers the following topics:

• How to move from a sprint to an Olympic distance?
• How can I modify the plan?
• What about cross training?
• Core training video links
• Avoiding Injury While Training
• How do I make sure I’m adequately trained?
• What if I miss a workout?
• Should I try to double up workouts?
• What should I eat before, during and after workouts?
• BONUS: Core & Leg training for triathletes plan
• BONUS: Detailed swim workouts

If you haven’t already downloaded the “First Time Finisher’s” 29 page guide, you’ll need that as well to make maximum use of the plan. (it’s free…sign up in the box over to the right there…)

UPDATE: Thanks to feedback, I’m updating the plan to include detailed swim workouts and a core training routine. Both bonus are now included for free!

12 Week Olympic Distance Triathlon Training Plan – Level 1
Cost: $27

Do you ever wonder if you are similar to other people who are training for a triathlon?  If you are lucky enough to have a local Triathlon Training Club, then your obsessions and interest in training fit right in.  But if like many people, you are looked at by your peers, family and co-workers as “that crazy triathlete”, then you’ll love this post.

Last month I polled all the people who have downloaded my First Time Finishers Triathlon Training Guide (see the box to the right) and recieved an overwhelming response!  Questions inlcuded standard demographic information as well as questions about their motivations, fears and successes in training for triathlons.  Below are screenshots of the demographic summaries.  How do you compare?

I can’t believe how good I have been feeling lately.

I’ve been focusing most of my training time on swimming at least 3-4 times per week.  in the past I had a lot of trouble feeling ravenously hungry after my swim workouts.  I’m not sure what’s changed, perhaps my motivation or maybe just the timing of my eating and my swim workouts. But lately I’ve been heading to the pool for a workout in the morning before eating.  I’m focusing about 80% time on form and so I don’t need to have a lot of stored “fast twitch ” energy for the workouts.  That’s possibly one reason why this is working for me.

Most of the Time is spent working on Technique…

I go to the pool and spend about 30 minutes working on Total Immersion drills. I base my decision of what drills to do on what felt weak in the last workout. If I felt like my head was buried I’ll do Skating Drill  focusing on head position.  If I felt like my left hand entry was too early I’ll focus on doing Zen switch drills while holding my right side edge as long as possible, etc.

The second half of my workout I’ll usually focus on some tempo work using the tempo trainer, or do some stroke counting sets trying to hold or maintain a fixed number of strokes per 25 and extend the sets to 50s &100s.

The Amazing Part…I reach a “Flow” state almost instantly with every swim workout!

Here’s the amazing thing.  Sure, I’m getting better at swimming…form is constantly improving and I’m getting faster. But after I finish  my workout, I feel totally content. It’s like I’ve emerged from some Zen state of swimming in the  pool. It’s gotten to the point where within 5 to 10 minutes of my swim workout, I’m in “the zone”.  I’ve taught myself how to enter the zone while swimming.

For the rest of the day, my mind is totally relaxed and at peace. It’s the perfect stress reliever, and as a result, the perfect appetite suppressant! In the past, I’d do a 3000 yard workout from the binder and be ravenously hungry afterwards with sore shoulders and tired legs.  Now I’m totally peaceful and content the rest of the day while still feeling the work that my muscles did.  When I go to eat I usually rehydrate first and have half a sandwich and save the other half for later.

I finally fit into my Skinny Jeans!

Would you believe I’ve lost 15 pounds and kept it off since the beginning of the year?  No I wouldn’t have believed it either.

Has swimming helped you lose weight, reach a zen state or achieve a sense of peaceful meditation after your workout? Let me know. Maybe I”ll even post  a picture of me in my “skinny jeans”.

PS  Get 10% off any Total Immersion product by using the code “coachsuzanne” at checkout (without the quotes)

PPS  Here’s a video of me Open Water Swimming in Florida this past spring

Open Water Swimming – Total Immersion Coaches Synchronizing Strokes

Hey everyone, I wanted to share my experiences with you of using the tempo trainer for the first time to apply to longer sets. I realize longer is relative, but for me I’m talking about 500 yards. In some of my previous posts and training logs, I’ve talked about the value of stroke counting and setting a tempo. Here’s how that practiced helped me PR my 500 yd swim by over 25 seconds in 2 weeks. (hint: it’s not high volume swimming)

A few weeks ago while assisting at a clinic in FLA, Coach Shane Eversfield gave some ideas about how to use the tempo trainer to help in training for longer distances. The first step was: “Find a tempo at which you can comfortably swim a 500.”

There was more to his set, but at this point I’m still trying to nail down a “comfortable 500″ with the tempo trainer. I know that I can swim 500, but I’d never done so with a tempo trainer and I was nervous what it might teach me about my (bad?) swimming habits.

The first time I tried it, I chose a setting of 1.3 seconds, which feels downright slow when I do 50s or even 100s, but I know that I can maintain good form at that pace.

After 250 yards, I gave up on the set! My stroke was getting sloppy, my SPL went from 16 to 20, my turns went form flip to open and I was “stealing” extra seconds at the wall just trying to figure out how to regain control. The issue was not one of a lack of fitness, but rather swimming at a coordinated, consistent effort for the duration at a set tempo. The remainder of that set I continued at the same TT setting, but did repeats of 100s & 50s, which went just fine.

The following week I attempted it again. My goal was still to complete the set. I managed to alternate flip & open turns for a few hundred yards, then went to all open. The turns were taking 3-5 beeps from initiation to completion (instead of the 3 I was striving for), and my stroke rate stayed between 16-18. It was a better set, and I finished having set a new PR for 500 yards at 8:50, which is 1:45/100.

I was thrilled, but knew that I was capable of swimming even better. With the metric of SPL, I knew that if I could keep my strokes consistent at 16 SPL, or improve my turns that I could easily take 20-30 seconds off the set. Never before had I understood swimming so well. Can you imagine just staring at the pace clock wondering how you could get faster for your next effort? There was no question about it…to get faster I simply need to swim more consistently and now I had objective measures to follow.

Yesterday was my 3rd such attempt at completing 500 yards with the tempo trainer, and I set a new PR for 500 of 1:40/100! I started at the same setting (1.3s) and started the set with 14-16 SPL (how did that happen???). I was hitting every wall around 15 SPL with a well timed flip turn & pushoff using exactly 3 beeps for the turn and taking my first stroke on the 4th beep without feeling breathless.

The consistency with which I was swimming shocked me! After 300 I knew this would be another PR, not because I was trying to swim faster…just trying to swim better, following a plan. The manager stopped me with 25 yards to go to tell me the swim team would be arriving soon, but even with that 3-5 second delay included, I finished the set in 8:25, for a new PR (for the 2nd time in 2 weeks). Subtacting the 3 seconds or so I stopped for the manager, that’s 1:40/100. No blazing fast, but faster than MOP.

My focuses were primarily on maintaining some core tension and rotating from the core with the aid of my (2 beat) kick. I think that’s how I got down to 14 SPL for the first few lengths.

I can’t tell you how enlightening this is for me. I’ve never had this much control of my swimming before. Funny thing is that 2 weeks ago I would have said the same thing, and 2 weeks prior to that I would have said the same thing. It just keeps getting better.

Just wanted to share, I hope you all can experience the same sorts of improvements not just in swimming, but in your approach to planning your training.