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 I Plan My Training Schedule + Recording My Stats

When it comes to training, it feels great to improve your time and keep up with your training, but the question is, how should you keep track of those stats? This post is about how I plan my Triathlon training, and how I keep track of my times, distances etc.

Weekly ChecklistIMG_2866

My main way of scheduling my practices is via a whiteboard I have hung up in my
bedroom. I use a checklist-style strategy, and I must check off every practice before the end of the week. This works well for me, as I never know exactly what days I am busy with homework or school meetings until that day, so scheduling practices on a specific day never worked well for me. Underneath, I write down a few notes about the session such as distance, time and elevation. Heres what it looks like:

Journal

IMG_1918At the end of every week when I erase my board, I move all the information on it to my journal. I haven’t been great at this, so I have made a point of doing it again once I get a new planner. You can easily look back on past workouts and (The best part) you can write down your times for a set distance (or set time) and be able to look back at how much you’ve improved! I also write down my times from triathlons, so if I do it another time, I can compare the times and give me a good idea of how much I’ve improved over an entire year. The picture above is an older one that I kept. You might have noticed that there are a few visuals on the page, and that makes the journal more readable and easier to look back on, so I definitely recommend it.

I typically track these stats:

  • Distance (When training for an indoor tri)
  • Time (When training for outdoor tri)
  • Elevation (On Bike)
  • Watts (On Bike)

Garmin Connect

Another way that I track my stats is on Garmin connect. I have the forerunner 25 running watch and the Edge 25 bike computer (Both of which I highly recommend) which track my statistics as I run/bike, so then I can quickly sync the workout to Garmin Connect and check back on it on my phone whenever I want. The issue with this is that I don’t use it as much in the Winter when I train indoors on a treadmill or my bike trainer, but that’s what the whiteboard and journal are for!

Zwift

A last honorable mention is Zwift, as I use it for all of my indoor riding. It automatically saves every ride so I can look back on all the rides on my profile.

More Ideas:

  • Apps! there are tons available, and they work well for many people.
  • Calendar! If you can to commit to a regular schedule for training, it’s a great option.
  • Spreadsheets! Many people use spreadsheets for recording times (Mostly for races) and you can also upload your competitor’s times to compare.

I hope this post gave you some ideas on how to keep track of your training and times, because all of these help me out a ton. As always, thank you so much for reading and be sure to like this post and follow my blog!

 

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!