First run after injury

Went for my first run today after 8 weeks out through injury. I just did 25 min and feel good my fitness has gone down dramatically I feel like I am starting again so I will take it slow. I am going to rest tomorrow and see how I feel then try a bike ride on Wednesday.

Endurance run

Another run today, a good solid 45 min at 144 bpm. Saw a young lad out running the same loop as me, he was a bit quicker than me but I'l catch him in the end. did 5 min of press ups and plank exercise when I got home

Endurance run

My run today felt like a bit of a slow plod, still had heart rate at 145bpm though. I think my legs are a bit tired I have been training late this week, got to get to bet earlier and turn this around to morning training. Got swimming planned for tomorrow instead of gym, as I missed both swim sessions this week.

Interval run training

I am happy my legs were not sore today after yesterdays bike ride. Will go a bit harder on the weekend. No time for swimming again today. I have got to make more effort to go, had to work late. I went for a late interval run instead. Started with 10 min warm up run at 145 bpm,  followed by 8 x 300m reps with 100m walk and 100m slow run in between reps. I got my heart rate up to around 180 bpm each rep. I finished off with a 5min slow run and walk with 5 min of press ups, plank exercises and stretching when I got home.

On me bike

First cycle training today, hamstrings and groin are hurting. I was out about 30min and did 8.5km, just need to double my speed and I'm there. My heart rate was 130bpm, I tapped this into Livestrong Loops and it gave me an average speed of 18kmph. Its not lightening quick but lots more work to be done. I quite enjoyed going out late nobody was about trying to run me over. I think the next bit of kit will be some toe clips and start shopping around for a cycle computer.

First day of training plan

Not off to a flying start today but started nonetheless. The first day of my plan was supposed to be a swim but I had some stuff to do and and missed the pool opening times so I made do with a long run. I did 50 min at 145 bpm. I am going to make sure I manage my time a lot better because the swim sessions are where I think I am going to need the most work, followed by cycling. I was suggested to me on 220 triathlon magazine forum by Blinkybaz, that I should do some good base training to build a good fitness level and worry about heart rate and pace in the spring. See http://www.220triathlon.com/forum/heart-rate-zone-for-race-pace-t49526.html for more details.

Triathlon training plan

Triathlon training plan starts tomorrow. I have decided to follow the Get Round sprint plan from the August 2010 issue of Triathlon Plus magazine. I think I am going to need the two days a week resting in that plan. The one hour interval sessions in this months 220Triathlon magazine look good also so maybe a bit of mix and match and see how it goes.

Long run

Went for a bit longer run yesterday, got half way round and then got soaked. I was a bit slow because I had been out to a party the night before (I was a bit worse for wear, I don't get out much) I ran for an hour and felt a bit rough, my heart rate was 160 bpm. My body was ok but my head was not happy. I will probably go out for a short run with my boy later.

Endurance run

I did two runs today, the first with my nine year old son. He has got a cross country run for the Cubs in a few weeks so he wants to do some training. I was impressed with him because the rain was lashing down and he still wanted to go. We did a bit of walk two lamp posts run two lamp posts then two laps of the park about 3k overall, we had fun. I do not normally run on the grass it made a good change, I think I will incorporate some off road running into my training.
I went out running this evening nothing spectacular did 40 min at about 156 bpm. I felt like I was going a bit faster,  but I did a different route so it was hard to judge the speed.
I am reading through training programs to see which one to follow. Joe Beer's training guide in 220 Triathlon looks a good front runner because it is quite varied, so I would imagine it should not get boring quickly. I will decide over the weekend.

Interval run training

I had a go at some interval run training yesterday. I started with a 10 min warm up run at 155 bpm followed by running about 300m at 180 to 185 bpm then another 300m slow jog recovery. I repeated this for about 20 min and then a 5 min warm down run. My calf muscles were tight after so I did plenty of stretching and filled the bath with cold water and dangled my legs in (Im not brave enough to get right in it yet). I read in Mens Health magazine that tap water temperature was as good as an ice bath. I do not know if it helped but Im going to stick with it to test it if my muscles are sore.

Still 250m swim

Second swim training today went a bit better than the first, Still only 250 metres but I felt a bit more streamlined today, but not much. My heart was pounding out my chest. I think I am trying to go too fast but with poor technique it is very hard work. I cant seem to keep my body straight my legs are sinking then my head comes up. I found a swimming DVD to watch. It is an Eight week swim program by Dan Bullock a former national elite swimmer and Swim For Tri founder. The DVD came with 220 Triathlon magazine. Ill be watching this tonight and hopefully see what I am doing wrong and how to fix it. 

First swim

Today was my first swim session. I did 250 metres and felt like my lungs were going to explode. I think this was down to poor breathing technique and body position in the water making my stroke innefficeint. I was annoyed because I thought I would have been better. So with my angry head on I went in the gym and did some weights. I upped the weight and sacrificed a bit of technique. Tonight I am going to watch some swim training videos on youtube and go again on monday. I am going to spend the next 2 weeks in the pool just to get ready for triathlon training.

Endurance run

I did a long run today 40 minutes at 150 bpm. Its not that long I know, but I felt refreshed after finishing. I have fixed my bike now so I think I will take it out for a test ride tomorrow.

Triathlon training nerves

With my triathlon training due to start in two weeks I am already nervous about my fitness levels. I have been away the last two weeks and done no training apart from lifting burgers and pints. I went to the gym this morning to get some motivation back. I did bench press, squats, bent over row, upright row tricep extensions bicep curls cable rotations and hanging leg raise. All 3 sets of 12 reps followed by 15min bike trying to keep cadence around 90rpm then 5 min run. I feel ok my back is a bit tight. I think I am going to do Some heavy bike and run interval sessions over the next two weeks to try and bring my fitness up.

Beep test

I did the dreaded beep test today, the last time I did this I was at school. (I don't remember what I got it was a long time ago) The beep test is a shuttle run between 2 points 20 metres apart it gauges your fitness on the time it takes you to run between the points. I downloaded it from an army website http://www.defence.gov.au/army/hq8bde/jobs/fitness.htm 
I got up to level 9.3 I don't know how this compares to any body else but it is a good place to start gauging my fitness. I will repeat the test on a monthly basis to see how I am getting on. Although it is a good test I am going to try and find out other methods of fitness tests because the planting of the feet at each turn can't be to good on the ankles.

Broken bike

I took my bike out of the shed only to find I have broken the front derailleur by stacking carpet tiles on top of it. (stupid stupid) I went to the gym instead. I did a small workout, bench press, olympic clean and press, bent over row and upright row. 3 set of 12 reps, no rest between sets and 2 minutes between exercises. I followed this with 15 minutes on the bike trying to keep my cadence around the 90 rpm mark at 25 kph and 5 min on the treadmill, to get the feeling of running off the bike. My legs felt a little wobbly but I was not on there that long so I think that will increase if I go harder on the bike.

Gym Today

Went training at the gym today it was hard. I have not been for ages so muscles will be sore tomorrow. did 3 sets of 12 reps in the following. Bench press, squats, bent over row, Upright row, shoulder press, lat pull down. triceps  extension, bicep curls, lateral raise, front raise, cable wood chop and hanging leg raise(failed after about 15 reps). Protein shake and mackerel on toast after. Then hot and cold alternating shower 30 seconds each, hopefully help get rid of lactic acid.

Maximum heart rate

I worked out my maximum heart rate. I ran at a steady pace for 15 min then 2 min hard pace followed by 30 seconds flat out sprint. My maximum heart rate was 195 bpm. If you are going to do this tell somebody what you are doing and aim to finish outside your house (doctors or a hospital will also do) If you are not comfortable with doing this test then dont. You can subtract your age in years from 220, this will give you a rough estimate of your maximum heart rate to work with. Next session is a beep test.

Run today

I went for a short run today, just 15min to see how rusty my legs are. It was a bit hard to get them moving but 5min in they were ok. I have been reading 220 Triathlon and Triathlon Plus since the start of the year (I discovered them while waiting around in the hospital with my girlfriend just before our son was born) and alot of the training revolves around heart rate zones so I bought a Polar RS100 heart rate monitor from Fitsense. I used it today to test it out and its good. Just make sure the chest strap is tight and wet it for good contact with your skin. I am going for a run in the morning.

First post. The road to triathlon

Hello everybody this is my first post.
This blog is the account of my triathlon training from the beginning, I am sure it will be difficult and sometimes impossible but very rewarding. I am looking forward to the challenge that awaits.
I have never written a blog before so there may be a challenge in there as well as the physical challenge of triathlon training. I hope that this blog can help others in their training as well as myself. You can subscribe to this blog and follow me on twitter.