Training for a shorter Tri

For those not yet up to IM

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11/02/2011 at 20:35
So...(I fear I may regret asking) how far beyond race distance should one be swimming in training...?
11/02/2011 at 21:51
Oooo! ST that looks fun I'll have to get permission to come out to play on a Sunday but I might manage the shortest route at a very slow pace. Would we enter as a team?
Cortina5    pirate
11/02/2011 at 22:28


M..eldy has a team for the Chiltern Hundred. Just sign up and put PSOF as the team. There is a Chiltern Hundred thread here and a sportive thread here.

12/02/2011 at 00:36

Hmm. Much more affordable than your first suggestion, and some good birding on offer, too, though that could really slow me down.

Certainly not up for the gran, but the medio or corto might be possible.

12/02/2011 at 13:07
Thought we could enter a Chilli team, yes the price is good and medio looks good
Edited: 12/02/2011 at 13:13
12/02/2011 at 14:36
Ah, can't do early June. Husband's birthday and hopefully there will be a holiday involved.

Chili - hope the arm was ok this morning. Did you manage a Parkrun? So pleased it isn't broken, and hope it's ok on the bike.

Did a swim last night using the 200m and rest approach. Did a nice 400m warm up (sub-9 minutes) and then a few 200m sets resting for about a minute in between. I had a couple of sets struggling with my goggles, but the rest were good. I finished off with 250m and a pullbuoy, raising myself out of the water at the end of each length for a bit of a tricep burn set. I think because of the float though it was very easy lifting myself out, but I was just trying it out...
Anyway, 2.5k done in not much more than an hour and compared to my how-far-can-I-swim-in-an-hour session which is when I last swam 2.5k, I felt much more in control and less exhausted. Hooray for resting!!!

And this morning was a bike ride to make the most of the sunshine. I was supposed to catch a train up to the top of a trail, but the train was just pulling off as I got to the station so instead I cycled half way up the train and back. 25 miles done with some short climbs too. Didn't coast for too much of it either, and with my cycle to work this week too, I'm on 40+ miles on the bike this week! Shocker!

But I keep looking at this little bit of paper telling me how far I need to cycle in an HIM... and then run a half marathon afterwards... wibbling a little bit!
12/02/2011 at 17:21

I went for a 5 mile run this morning and it felt dreadful, the time was surprisingly good but my legs felt soooo heavy

I seriously need to work alot more on my running, as its my weakest im slightly concerned that i'll be going backwards on that leg in a tri lol!

12/02/2011 at 17:39

Hi everyone

Jevans - that sounds really good going! Very impressed.

Ahh, Vicki we all have days like that.

My arm is a lovely mixture of green and purple, but doesn't hurt as long as I don't lift anything heavy. So my big girl and I made ParkRun this morning

On the way home I called into Sports Direct (not been in there before cos I don't do shopping) and got some Karrimor cycling tights for £8 (full price £35) and shorts for £6 . Am very pleased, but I've never worn padded tights before and they feel like a nappy!

The Chiltern bike race is the end of half term holiday which we were taking off as holidays this year so I can do the bike race if others can. Otherwise I might join the pirate team. That will certainly given me an incentive to improve my bike fitness.

12/02/2011 at 18:21
Hi Chilli I'm happy to join Pirate team if that's what everyone else is doing which distance you looking at?

Vicki I've tried running for past 2 years some days I feel great and others not so great today I struggled with 4 miles but last week felt good and strong doing 10 miles I did did couple off road Duathlons and my second run felt better than my first???

Couldn't do park run this week cause of work and working next week to going swimming Sunday with Tri club and off work Monday so hoping for a LSR 12 miles is the plan cause got half coming up 5th March, was hoping for sub 2hrs but after all illness just hoping to get round lol

Chilli start fitness is a good web site for kit there own brand is good value to MORE MILES
12/02/2011 at 18:28
Talking of new gear... I popped into Halfords to look at their bike lights and ended up buying a multiway headscarf thing for under my helmet to keep warm for a fiver and a little Tribag to attach on the front of the bike frame for all the little essentials - I'm thinking snacks when on the bike - £13. A bit impulsive, but i think I'll use both things a lot.
12/02/2011 at 19:06
Hmm. Just realised that the Chiltern Hundreds weekend is not a good date for me. Shame, because it's a nice area, not too far to get to, and a do-able distance.
12/02/2011 at 19:08
Yersinia your so difficult to please lol you just don't want to part with your Pimm's
12/02/2011 at 23:12
Thish ish very true (hic).
13/02/2011 at 11:53

You're right on More Mile stuff from startfitness - good kit and ace prices. I've got long and short sleeve tops, shorts and a tri top from them - dead good!

Bought some trainers from Sports Direct too - I was surprised at how big a range they had when I first went in. First pair of Nike's i've had, just breaking them in now! Lunarswifts in Grey/Fluoro Yellow, £20 cheaper than i'd seen elsewhere. Top!

Very stiff today - went out on bike yesterday morning, managed 48k in 1h40m, but went out too fast  - only noticed the brisk tail wind until I turned round to come home! Blew completely by 40k and limped home. Oops! Could hardly stand up when I got home. Silly boy.

Thanks to Dubai Dave too for the tips on running in hot places!

13/02/2011 at 14:16
So...(I fear I may regret asking) how far beyond race distance should one be swimming in training...?
13/02/2011 at 15:47
For a sprint tri I was recommended swimming the distance twice in a training session - warm up 100m, then race distance first time, break, then 200m steady pace, break, then race distance again. Doing the race distance when tired really helped! Couldn't recommend for a long swim though - you'd be there all day!
13/02/2011 at 18:17

did my 2.4km swim yesterday morning and a 10km run this afternoon.. in rotten weather! glad they are done now.. still no outdoor cycling its a bit of a pain having to keep the bike in the flat because if the weather is anyway bad the flat will get wrecked after!!! thats my excuse and i'm sticking to it anyway!!!!

7 days to brighton half.. can't wait! sunshine is forecast at the moment so wait and see.. not sure how much or how little to do this week... not going to do anything massive though! 

13/02/2011 at 18:46
Did my swim training I'm up to 10 LENGTHS get in I know it's not much but three weeks ago could only manage one so making progress did a couple of six lengths too all together 44 lengths

Bootsie I would get out for two maybe three depending on weather short runs to keep legs ticking over 5k 10k 5k fast slow slow good luck with race you sound in good shape for it. Don't forget race report
13/02/2011 at 19:23
ST - your swimming is really coming along! Well done on that. Not sure how you are doing it, but when I had lessons they recommended I always do a few lengths with the kickboard and I think that has really helped my ability to keep going (mental note - I need to go back to the kickboard...).

UI - Thanks - again! I figure if I can do 2.5k comfortably, I'll be ok in the HIM, and I'm regularly doing more than 1.5k in training so assume I'll be ok in the Oly. I think I may take a rain check though and see how OW swimming goes. Am hoping tri club will have some sessions in April...

No training today for me so my totals for the week are:
Swim: 3750m
Bike: 44 miles
Run: 5.5 miles (oops).

Should have done a run today but feeling a bit tentative on pushing up a notch, whilst also thinking I did well on the bike this week... But I fear I am coasting. I need a third swim in my schedule, more running and consistent longer rides. I didn't even do circuits this week.

Going out for a run in the morning though. It is supposed to be dry and I missed out on a lovely fresh morning on Friday, so want to make the most of one tomorrow.
13/02/2011 at 20:46

Mmm, strength work - deffinitely my weakest area (no pun intended!). Can't afford the ridculous price of the gyms around here. So have a few light weights. I guess if I actually used them it would be a start.

ST - wow, great swimming! You're not going to have any problems with that kind of progress.

Had hoped to do a bike ride today, but we had unexpected guests and it is just too dark, wet and windy to go now. Oh well, another day of rest before handling the bike is probably good for my mangled ar. The bruising has now reached a very impressive 20cm and the colours are quite eye-catching.

Do any of you live near Cheshunt, Herts? Would love to train with someone even if it was only occasional/one off.

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