My Training goals for 2018!

After the indoor Tri that I did on Sunday, I had so many ideas and thoughts on how I can improve my distances and times, so I decided to compile them into this post! I hope to stick to these and find ways to incorporate them into my training routine.

1. Tracking distance and timing

I am very bad at keeping up with my stats, and that needs to improve. Keeping stats help you track your progress and push you to go faster! I will focus on running especially, such as 1-mile, 3k, and 5k stats as well as my 20-minute distance for an indoor triathlon. I will also do set distances for bike (30 minutes) and swim (10 minutes).

2. Training harder and incorporating intervals

This is mainly for riding and running, but I tend to train at a lower speed and I don’t pay attention to what I’m doing and how fast I’m going. My mind wanders when I’m on the trainer and I slow down in return. I plan to fix this by adding sprint intervals and faster sections to keep me moving at a quicker pace. I will use zwift workouts for this on the bike, and I will use a HIIT timer or something similar on the treadmill.

3. Focus on the Swim

Lastly, I look to do my swim once a week and time a ten-minute swim everytime. I often skip the swim in favor of a bike or a run so I can stay home and not pack a bag to go. I need to stop doing this, as I’m losing so much training time in this event just because it’s less convenient.

Thank you for reading, and be sure to follow and like this post! I hope this inspires you to set your own goals for this year.

Lifetime Indoor Tri 2018: My Experience

I just finished my first Tri of 2018! I am so excited to write out every detail about my experience, which was great! I did pretty well, given I haven’t done a Tri of any kind since late August. You could tell by my distances, but I felt great when I was racing which was good. Let’s get into it!IMG_2944

The first event was, of course, the swim. Everything there went very well. Each lane had
two people, so I had to share a lane. We agreed upon me taking the right side and she took the left. No collisions occurred or anything, and I never had to slow down or get out of the way which is unheard of. My legs did begin to hurt early on, but the soreness faded by the end. I swam hard and I felt very good. Sadly I fell short of my goal by 50 meters. I swam 550-meters flat and I am happy with that, but I know now that I need to do some more high-intensity timed swim training. The one thing that I didn’t expect is that the water was ICE COLD. It was crazy. I had to do many warm-up laps to literally “warm-up”.


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Next was the bike! It was pretty smooth sailing, but I felt like every tenth of a mile was a
year. From the beginning, I was worried that I wouldn’t come close to nine miles, but I made it to 8.8, which is pretty consistent with my last distances. I slowed down closer to the end to save some steam before the twenty-minute run, and in the end, I do think that was a good decision as my distance for the run was very good… I will say though, my legs were burning by the end! In conclusion, I think I did very well!


img_92111.jpgFinally, the Run! I felt great about the run, and I was so close to reaching my goal of 2.2 miles at a distance of 2.15. I think I could have made it, but for whatever reason, the whistle blew about 15 seconds earlier than the twenty minutes based on my treadmill time. By about the 10-minute mark I got a bad cramp that slowed me down quite a bit. For me, this is almost unavoidable but very irritating. By the end, though, I printed it out until the end, and I was done! Thanks for reading!

 

 

How Indoor Triathlons Work

Indoor triathlons: the closest to a race that many can find in the frigid winter. Winter is typically an off-season, whether you live in a warm climate or not. I know I miss the feeling of competing, and these events bring you a step closer. These races are meant for training and offer motivation due to their competitive nature, but that is where the similarities end. The main thing to understand is that these triathlons have a set time rather than distance. For example, a normal triathlon might have a 750-meter swim, a 15-kilometer bike, and a 5-kilometer run. The measurements of the indoor triathlons I do are a 10-minute swim, a 30-minute bike, and a 20-minute run. The facilities they take place in are all indoors, and the transitions are incredibly different. This post explains what these events typically are like and the way they work.

1. The Swim

The swim begins in the pool, with about two racers per lane.There are usually people on Screen Shot 2018-01-11 at 8.48.53 PMdeck counting your laps, so all you need to worry about is swimming! You start in the pool and swim until the time is up, which will be indicated by a horn or another sound.During your last length, be sure to pass the dividing cone beside the middle of the pool. If you do, the length counts toward your distance, if not, it doesn’t. That’s how the swim leg works.

2. The Transition

The transition is very different in indoor triathlons. Instead of having to speed through and get out in order to keep a good time, you have about 5 minutes to change into your bike clothes (In a changing room) and bring running shoes up to the area where the event is taking place. Often there is a volunteer to guide you to the cycling area, and then you can begin your ride!

3. The Bike

The bike ride is done on stationary bikes, sometimes in a room used for cycling classes or they might be brought out to an open space near the running area. You usually have the My-Class1option of wearing clip shoes or normal running shoes. The bike event is unique compared to the swim and runs as it is measured in average watts, so before going into it, be sure to know your goal range and try to stick to it throughout the ride. I recommend wearing bike shorts for this part, as it is a long time sitting and riding in place. Lastly, be sure to have water or a sports drink around, and bring it with you to the several events.

4. The Run

The run is done in two ways depending on the triathlon. If you’re lucky, they can be run on an indoor track. There will then be volunteers counting your laps as you come Screen Shot 2018-01-11 at 8.52.45 PMaround. The last leg is commonly done, though, on a treadmill. They give you free reign
of the treadmill controls, so run at a speed that is comfortable for you, as well as the incline. I recommend using lock laces for your running shoes because you don’t to stop and have to tie them mid-race. Throw on your running shoes, and run until the time is up… that’s all there is to it!

In conclusion, indoor triathlons are a great way to add another dimension to off-season training and allow you to have a goal to work toward before the spring rolls around. If you’re interested, be sure to look up indoor triathlons near you!

My Guide to Effective Swim Training

In order to be successful in Triathlon, it’s a given that you must train during the off-season. Running outside or on a treadmill, and riding on a stationary bike, a trainer or on the road. For swimming, you don’t have many options to get your training in. You may think swimming countless laps is the only way to go, but, in my experience, it takes more variation and excitement in order to not only enjoy your training, but to make it worth doing.

In this post, I’ll be explaining a few ways how I make swim training more effective, such as speed variation, using training equipment, and practicing overlooked techniques. Let’s get started!

1. Speed Variation

In a typical triathlon, you will have to swim lengthy distances, which means swimming at a slower pace for a long time. Endurance practice is incredibly important, so swimming “race pace” with no breaks is the best way to imitate a race, and is a good method for improving your time. Doing this at for a set distance (possibly the length of your upcoming race, give or take) and timing allows you to monitor your improvement and motivates you to go faster. As important as endurance training is, doing occasional sprints not only makes practice more interesting, but is very beneficial. interlacing a few sprints between steady, slower sets will improve your cardiovascular health and get your adrenaline pumping.

2. Drills with equipment

Do you ever feel like you rely on your arms too much when you swim, and your legs lag behind, or the opposite? Doing a few laps with a kickboard allows you to strengthen your legs in the pool, and helps you improve your kicking with therefore means a smoother, faster time swimming. Personally, I feel like my arms were lacking. My strokes were not propelling me forward and I relied on my legs to do much of the work. Using a pool buoy really improved my stroke and when you do, you feel the burn! You can definitely feel your arms getting stronger, and it is very rewarding. There are many more options such as flippers or swim paddles, so find and use the equipment that fits your goal and works for you!

3. Distance

Like I said, Distance is very important to triathlon. A typical sprint triathlon is about 750 meters. Of course, you should train toward that distance, whether that means slowly training and improving in order to achieve it or to train that distance and beyond. Timing helps to keep track, and counting laps. Mindlessly swimming for an hour doesn’t mentally prepare yourself for the distance you must complete, though physically.

Lastly, a little bonus tip is to practice sighting, if you are training for an open-water race. This basically means that every few strokes popping your head out of the water and looking forward toward a reference point such as a marker or a buoy. This allows you to be able to navigate better in the chaotic waters with your wave. I find it to be a very important, yet overlooked skill to have in Triathlon.

Thank you so much for reading! If you enjoyed this post, please be sure to follow my blog. I have so many posts planned, so don’t miss out!