I am planning on competing in a sprint triathlon in September, what is the best way to train?
Q. I am in decent shape, but I want to get in really good shape. The triathlon is September 28 and it is 1/4mile swim, 14 mile bike and 3.1 mile run. Does anyone know a good training program or a really good way to prepare myself for this?
A. Gym's are good for building "core-fitness", as in muscle strength (if done properly) and you can run on the treadmill and swim in a pool, etc, but nothing beats training as close to what you will actually do in a Tri. I have no idea how fit you are., and therefore depending on your fitness take it as slow or quick as you feel comfortable at - If you are relatively fit, I would recommend training for at leat 3 months before entering any event, and only if you are ready, enter a sprint (400m swim, 20k bike, 5k run) - don't do anything like an Olympic distance as your first Tri unless your are very fit to begin with. If you are just starting a fitness regime, and are not particularly fit, give it a few months more. But if you put the work in, you well get the results out - Triathlons highlight this more than anything I have done before.
If you are not a good swimmer, of have not been coached in any way recently to swim front crawl properly, you will need some help in that. The swim, though the shortest part of the Tri, is the most technical part, and its also the part most people think is impossible at first. Spending time on a few swim lessons (not how to swim, you understand, but how to swim better, smoother, effortlessly if possible) will pay enormous results. Once learning the technigue, nothing beats regular swim sessions, properly mapped out with drills and technique sessions. All thi type of info is esay to pick up on the web (www.tri247.com, www220triathlon.com and other websites) I would recommend finding a local team/cub to join as well because you should find they have some sort of coached sessions as well. Get the right kit as well - some cycle short type swim pants, good googles and perhaps a pull bouy for strength sessions (www.swim4fitness.com is a good site for Tri training plans, etc).
The Bike - general fitnes will help with this, as will the right bike (road vs mountain bike), but don't worry if you have a mountain bike. Just get out on the roads and once again look around/ask for advice on training plans, etc. Again, nothing works more like training as you would race, so do as much as you can on the bike rather than on a stationary gym bike. Some people swear by Spinning Bikes sessions for upping their fitness, some other use Turbo Trainers - these are both good in suplimenting your training if the weather is bad, etc.
The Run - this comes at the end of the race, so don't underestimate this thinking you can run ok - you will be tired, depending on how much you put in on the swim/bike. Invest in a good pair of runners, and do the 3 types of run training - Interval, Distance and Tempo. Interval training is a great way to increase fitness - this means though a 30 or 45 or 1 hour session, do some effort sessions - so for a 1 hour session, perhaps do a 10-15m warmup - gentle run, then do some speed sessions, or up hill sessions - no longer than 1 k per interval at most (start of running up a shortish hill quickly, then jogging back down, repeat 5 times, run quick (not sprint just quicker than normal for 2 mins and then jog/walk for 1, etc), and then do a 10-15m warm down.
Tempo - simply run at the same pace for a set time (best done on a track) or distance, and then slowly over the next sessions to run futher for the same time, of faster for the same distance, etc.
Distance - run a normal pace for increaseing distances over a period of weeks, even months - remember, if you are doing sprint or olympic tris (what ever you aim) you only need to be able to run well for those distances (5k or 10k) so don't think you have to run for 26miles just to get fit - run the race distances as well and often as you can using the 3 methods as above.
Kit - don't worry about this at first - as long as you have a hood pair of runners, some proper swim kit (not baggy board shorts and a snorkel mask :0), and a bike, just get on with it, enjoy it, ask people who do it, get involved online, skim the forums, as questions (don't be afraid, if anyone gives you any beef, they are fakes anyway, or have too big ego's). Tri people can and do get obsessed with kit (heart rate monitors, carbon frame bikes, etc) but don't spend heavily on anything until you feel that you can hack the training (3-4 times a week doing at least 1 session per discipline - concentrate on your weakest event (for me the swim) for 2 sessions out of the 4, and then build up if and when you can.
Last of all enjoy it - it has changed the way I feel about and do excercise enourmously, where as before I would join a gym, initially get into it, and then get bored - tri training gives great results if done well and often, and you have the actual Tri events as goals as well for motivation.
I think thats enough for now.....
If you are not a good swimmer, of have not been coached in any way recently to swim front crawl properly, you will need some help in that. The swim, though the shortest part of the Tri, is the most technical part, and its also the part most people think is impossible at first. Spending time on a few swim lessons (not how to swim, you understand, but how to swim better, smoother, effortlessly if possible) will pay enormous results. Once learning the technigue, nothing beats regular swim sessions, properly mapped out with drills and technique sessions. All thi type of info is esay to pick up on the web (www.tri247.com, www220triathlon.com and other websites) I would recommend finding a local team/cub to join as well because you should find they have some sort of coached sessions as well. Get the right kit as well - some cycle short type swim pants, good googles and perhaps a pull bouy for strength sessions (www.swim4fitness.com is a good site for Tri training plans, etc).
The Bike - general fitnes will help with this, as will the right bike (road vs mountain bike), but don't worry if you have a mountain bike. Just get out on the roads and once again look around/ask for advice on training plans, etc. Again, nothing works more like training as you would race, so do as much as you can on the bike rather than on a stationary gym bike. Some people swear by Spinning Bikes sessions for upping their fitness, some other use Turbo Trainers - these are both good in suplimenting your training if the weather is bad, etc.
The Run - this comes at the end of the race, so don't underestimate this thinking you can run ok - you will be tired, depending on how much you put in on the swim/bike. Invest in a good pair of runners, and do the 3 types of run training - Interval, Distance and Tempo. Interval training is a great way to increase fitness - this means though a 30 or 45 or 1 hour session, do some effort sessions - so for a 1 hour session, perhaps do a 10-15m warmup - gentle run, then do some speed sessions, or up hill sessions - no longer than 1 k per interval at most (start of running up a shortish hill quickly, then jogging back down, repeat 5 times, run quick (not sprint just quicker than normal for 2 mins and then jog/walk for 1, etc), and then do a 10-15m warm down.
Tempo - simply run at the same pace for a set time (best done on a track) or distance, and then slowly over the next sessions to run futher for the same time, of faster for the same distance, etc.
Distance - run a normal pace for increaseing distances over a period of weeks, even months - remember, if you are doing sprint or olympic tris (what ever you aim) you only need to be able to run well for those distances (5k or 10k) so don't think you have to run for 26miles just to get fit - run the race distances as well and often as you can using the 3 methods as above.
Kit - don't worry about this at first - as long as you have a hood pair of runners, some proper swim kit (not baggy board shorts and a snorkel mask :0), and a bike, just get on with it, enjoy it, ask people who do it, get involved online, skim the forums, as questions (don't be afraid, if anyone gives you any beef, they are fakes anyway, or have too big ego's). Tri people can and do get obsessed with kit (heart rate monitors, carbon frame bikes, etc) but don't spend heavily on anything until you feel that you can hack the training (3-4 times a week doing at least 1 session per discipline - concentrate on your weakest event (for me the swim) for 2 sessions out of the 4, and then build up if and when you can.
Last of all enjoy it - it has changed the way I feel about and do excercise enourmously, where as before I would join a gym, initially get into it, and then get bored - tri training gives great results if done well and often, and you have the actual Tri events as goals as well for motivation.
I think thats enough for now.....
What is the best way to lose weight in this situation?
Q. I'm a truck driver. I drive all day long, and at the end of the day, I'm exhausted, so I don't exercise. I have a small refrigerator, but it's difficult to keep veggies, meals, etc in there for very long because they don't keep for long. What do you suggest?
A. Weight loss is an overall process and there are no magic answers. Pay no attention to weight loss supplements and pills and all the latest fads. You need to think about many factors but most of them are related to issues we've known about for a very long time. There are many sensible things you can do that will make a tremendous difference over the long term if you need to lose weight. It can be done in a healthy way. This is what has worked for me.
Keeping a food journal really does help. It will give you a much better sense of how much you are eating, and when, and why.
Make a few additional small changes - walk everywhere as much as you can in your situation, always use stairs instead of elevators, walk on escalators, stop and walk around at least once every couple of hours if you can, and force yourself to go for a walk at the end of every day, no matter how you feel. You'll soon find that it will give you more energy. Buy a mini-stepper that you can have with you in the truck and use it every night. Sometimes you can find mini-steppers at second hand stores and thrift stores for just a few dollars, and they do not take up much space - only alittle more than a 12 pack of soda.
Start a weight lifting routine. Invest in a few dumbbells and keep them in the truck. Use them often. Weight lifting will increase your metabolism as well as improve posture and appearance overall. Invest in a good weight training book. The Dummies series actually has a good one.
In terms of diet, cut out or reduce things like junk food, pop, fat, fast food. Even roadside rest stops have better choices now. But serving sizes of fruits, vegetables, whole grains, lean meat, fresh every day. Include natural peanut butter, hummus, dried fruit and nuts. Pay close attention to getting the nutrients your body needs to be healthy.
Make your portion sizes smaller. If you eat at a truck stop, ask them for doggie bag before you start eating and put half the food into the container before you start eating and use it for your next meal. Use a smaller plate - in our society we have become accustomed to thinking that we need a large plate of food at every meal, and we don't. About quarter of your plate of food should be protein and at least half of it should be veggies.
Learn to count calories. At your current weight and activity level, you probably need at least 2000 to 2500 calories or more to maintain your current weight. So you will lose weight at a reasonable and healthy rate if you cut back to about 1600 or 1700 calories a day.
Eat small amounts frequently, rather than three large meals. Never skip breakfast. Include some protein in your breakfast. It will help get you through the day.
Drink plenty of water, at least 8 big glasses of water a day, and more if it is very hot, if you sweat a lot, or if you are exercising intensely, and eliminate fruit juices. Fruit juices have too many calories, so get your vitamins from fresh fruit, not the juice. You will begin to see changes in your body.
Vary your routines. Don't eat the same number of calories every day (vary your calories from 1400 a day to 1900 or 2000 some days), eat a variety of foods, and do different kinds and amounts of exercise. You will lose weight much more efficiently if you mix things up from time to time so that your body doesn't adjust to any one routine.
An area that many people overlook is getting enough sleep. I know this can be difficult for a truck driver but you are much more likely to overeat or to binge eat if you are tired and not well rested, so get enough sleep.
Check out websites about nutrition, exercise, weight training, etc. Here are a few helpful links.
http://www.nutrawatch.com/
http://www.caloriesperhour.com/
http://www.helpguide.org/life/healthy_eating_diet.htm
http://www.wikihow.com/Lose-Weight-the-Healthy-Way
http://weightloss.about.com/cs/fitness/a/aa011503a.htm
http://www.webmd.com/fitness-exercise/features/no-weight-workout?page=4
Keeping a food journal really does help. It will give you a much better sense of how much you are eating, and when, and why.
Make a few additional small changes - walk everywhere as much as you can in your situation, always use stairs instead of elevators, walk on escalators, stop and walk around at least once every couple of hours if you can, and force yourself to go for a walk at the end of every day, no matter how you feel. You'll soon find that it will give you more energy. Buy a mini-stepper that you can have with you in the truck and use it every night. Sometimes you can find mini-steppers at second hand stores and thrift stores for just a few dollars, and they do not take up much space - only alittle more than a 12 pack of soda.
Start a weight lifting routine. Invest in a few dumbbells and keep them in the truck. Use them often. Weight lifting will increase your metabolism as well as improve posture and appearance overall. Invest in a good weight training book. The Dummies series actually has a good one.
In terms of diet, cut out or reduce things like junk food, pop, fat, fast food. Even roadside rest stops have better choices now. But serving sizes of fruits, vegetables, whole grains, lean meat, fresh every day. Include natural peanut butter, hummus, dried fruit and nuts. Pay close attention to getting the nutrients your body needs to be healthy.
Make your portion sizes smaller. If you eat at a truck stop, ask them for doggie bag before you start eating and put half the food into the container before you start eating and use it for your next meal. Use a smaller plate - in our society we have become accustomed to thinking that we need a large plate of food at every meal, and we don't. About quarter of your plate of food should be protein and at least half of it should be veggies.
Learn to count calories. At your current weight and activity level, you probably need at least 2000 to 2500 calories or more to maintain your current weight. So you will lose weight at a reasonable and healthy rate if you cut back to about 1600 or 1700 calories a day.
Eat small amounts frequently, rather than three large meals. Never skip breakfast. Include some protein in your breakfast. It will help get you through the day.
Drink plenty of water, at least 8 big glasses of water a day, and more if it is very hot, if you sweat a lot, or if you are exercising intensely, and eliminate fruit juices. Fruit juices have too many calories, so get your vitamins from fresh fruit, not the juice. You will begin to see changes in your body.
Vary your routines. Don't eat the same number of calories every day (vary your calories from 1400 a day to 1900 or 2000 some days), eat a variety of foods, and do different kinds and amounts of exercise. You will lose weight much more efficiently if you mix things up from time to time so that your body doesn't adjust to any one routine.
An area that many people overlook is getting enough sleep. I know this can be difficult for a truck driver but you are much more likely to overeat or to binge eat if you are tired and not well rested, so get enough sleep.
Check out websites about nutrition, exercise, weight training, etc. Here are a few helpful links.
http://www.nutrawatch.com/
http://www.caloriesperhour.com/
http://www.helpguide.org/life/healthy_eating_diet.htm
http://www.wikihow.com/Lose-Weight-the-Healthy-Way
http://weightloss.about.com/cs/fitness/a/aa011503a.htm
http://www.webmd.com/fitness-exercise/features/no-weight-workout?page=4
How fast can I expect to lose weight?
Q. As of the last couple weeks I have been really working hard at losing weight. I exercise every day by running 2 miles, do pushups and crunches, and an assortment of arm and leg exercises. I also eat twice per day, one meal of a sandwich with meat and cheese, and one meal of a bowl of cereal. Any other time I'm hungry I eat fruit. The problem is I'm just not seeing any results when I look at myself. Is there anything else I should be considering, or am I too impatient? I want to be fit within a month.
A. You are probably not seeing results because you are starving yourself, and certainly are not getting enough protein. Weight loss is an overall process and there are no magic answers. Pay no attention to weight loss supplements and pills and all the latest fads. You need to think about many factors but most of them are related to issues we've known about for a very long time. There are many sensible things you can do that will make a tremendous difference over the long term if you need to lose weight. It can be done in a healthy way. This is what has worked for me.
Keeping a food journal really does help. It will give you a much better sense of how much you are eating, and when, and why.
Make a few additional small changes - walk everywhere, always use stairs instead of elevators, walk on escalators, get up and move around at least once an hour if your work or your life in general is sedentary, walk every day, use a pedometer. Walking 10,000 steps a day is a really good idea. Build up to a long brisk walk everyday, or most days. Be more active and watch less TV and spend less time on the computer. Buy one piece of exercise equipment to have at home and be strict with yourself about using it. Sometimes you can find mini-steppers or exercise bikes at second hand stores and thrift stores for just a few dollars.
Start a weight lifting routine. Join a gym. Possibly you can find one that has someone who specializes in weight lifting programs for beginners. Weight lifting will increase your metabolism as well as improve posture and appearance overall. Even if you can't get to the gym you can work out at home using things around the house. Invest in a good weight training book. The Dummies series actually has a good one.
In terms of diet, cut out or reduce things like junk food, pop, fat, fast food. Eat more fruits, vegetables, whole grains, lean meat, fish. Particularly if you choose a vegetarian lifestyle include natural peanut butter, hummus, dried fruit and nuts. Pay close attention to getting the nutrients your body needs to be healthy.
Make your portion sizes smaller. Use a smaller plate - in our society we have become accustomed to thinking that we need a large plate of food at every meal, and we don't. About quarter of your plate of food should be protein and at least half of it should be veggies.
Learn to count calories. At your current weight and activity level, you may possibly need about 2000 calories or more to maintain your current weight. So you will lose weight at a reasonable and healthy rate if you cut back to about 1600 or 1700 calories a day.
Eat small amounts frequently, rather than three large meals. Never skip breakfast. Include some protein in your breakfast. It will help get you through the day.
Drink plenty of water, at least 8 big glasses of water a day, and more if it is very hot, if you sweat a lot, or if you are exercising intensely, and eliminate fruit juices. Fruit juices have too many calories, so get your vitamins from fresh fruit, not the juice. You will begin to see changes in your body.
Vary your routines. Don't eat the same number of calories every day (vary your calories from 1400 a day to 1900 or 2000 some days), eat a variety of foods, and do different kinds and amounts of exercise. You will lose weight much more efficiently if you mix things up from time to time so that your body doesn't adjust to any one routine.
An area that many people overlook is getting enough sleep. You are much more likely to overeat or to binge eat if you are tired and not well rested, so get enough sleep.
Check out websites about nutrition, exercise, weight training, etc. Here are a few helpful links.
http://www.nutrawatch.com/
http://www.caloriesperhour.com/
http://www.helpguide.org/life/healthy_eating_diet.htm
http://www.wikihow.com/Lose-Weight-the-Healthy-Way
http://weightloss.about.com/cs/fitness/a/aa011503a.htm
http://www.webmd.com/fitness-exercise/features/no-weight-workout?page=4
Keeping a food journal really does help. It will give you a much better sense of how much you are eating, and when, and why.
Make a few additional small changes - walk everywhere, always use stairs instead of elevators, walk on escalators, get up and move around at least once an hour if your work or your life in general is sedentary, walk every day, use a pedometer. Walking 10,000 steps a day is a really good idea. Build up to a long brisk walk everyday, or most days. Be more active and watch less TV and spend less time on the computer. Buy one piece of exercise equipment to have at home and be strict with yourself about using it. Sometimes you can find mini-steppers or exercise bikes at second hand stores and thrift stores for just a few dollars.
Start a weight lifting routine. Join a gym. Possibly you can find one that has someone who specializes in weight lifting programs for beginners. Weight lifting will increase your metabolism as well as improve posture and appearance overall. Even if you can't get to the gym you can work out at home using things around the house. Invest in a good weight training book. The Dummies series actually has a good one.
In terms of diet, cut out or reduce things like junk food, pop, fat, fast food. Eat more fruits, vegetables, whole grains, lean meat, fish. Particularly if you choose a vegetarian lifestyle include natural peanut butter, hummus, dried fruit and nuts. Pay close attention to getting the nutrients your body needs to be healthy.
Make your portion sizes smaller. Use a smaller plate - in our society we have become accustomed to thinking that we need a large plate of food at every meal, and we don't. About quarter of your plate of food should be protein and at least half of it should be veggies.
Learn to count calories. At your current weight and activity level, you may possibly need about 2000 calories or more to maintain your current weight. So you will lose weight at a reasonable and healthy rate if you cut back to about 1600 or 1700 calories a day.
Eat small amounts frequently, rather than three large meals. Never skip breakfast. Include some protein in your breakfast. It will help get you through the day.
Drink plenty of water, at least 8 big glasses of water a day, and more if it is very hot, if you sweat a lot, or if you are exercising intensely, and eliminate fruit juices. Fruit juices have too many calories, so get your vitamins from fresh fruit, not the juice. You will begin to see changes in your body.
Vary your routines. Don't eat the same number of calories every day (vary your calories from 1400 a day to 1900 or 2000 some days), eat a variety of foods, and do different kinds and amounts of exercise. You will lose weight much more efficiently if you mix things up from time to time so that your body doesn't adjust to any one routine.
An area that many people overlook is getting enough sleep. You are much more likely to overeat or to binge eat if you are tired and not well rested, so get enough sleep.
Check out websites about nutrition, exercise, weight training, etc. Here are a few helpful links.
http://www.nutrawatch.com/
http://www.caloriesperhour.com/
http://www.helpguide.org/life/healthy_eating_diet.htm
http://www.wikihow.com/Lose-Weight-the-Healthy-Way
http://weightloss.about.com/cs/fitness/a/aa011503a.htm
http://www.webmd.com/fitness-exercise/features/no-weight-workout?page=4
Powered by Yahoo! Answers
Post Title :
I am planning on competing in a sprint triathlon in September, what is the best way to train?
0 comments
Post a Comment