Triathlon Academy

Personal Training
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  Installment #7
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Installment #1. "1 Hour Per Day or 7 Hours Per Week"
The key for this program is all about pacing yourself, racing can come later. The average time for the Olympic Distance Los AngelesTriathlon was 3 hours and 1 minute. We have decided to go after a 3 hour and 30 minute finish. If you finish faster great; if you go slower no problem there either.

Here is how a 3:30 (or you could say 210 minutes) would potentially break down. This could be as follows, as an example only:

.93 mile Swim = :50 minutes [Average time for the actual race= 37:30]
24.8 mile Bike = 1:25 (85 minutes) [Average time = 1:18]
10k Run = 1:10(70 minutes) [Average time = :59]
5 minutes for the transitions (we will get to those in a later installment)

Proposed Training Regimen per Week:

2.0 Hours Swimming
3.0 Hours Cycling
2.0 Hours Running

These could be adjusted depending on your expertise if skewed toward one or more of the sports involved. Whatever you do, do not spend an inordinate amount of time on the sport that is your best. Focus on those where you can see the most improvement. We will break it out in more detail next installment. We still have 5 months to go.

Immediate Training Tip
Assess your ability in each area. Where do you need the most work? Which comes easiest for you? How long can you do each without becoming exhausted? My guess is most people will find out the easiest to do is cycling. That is why you see people cruising down the beach on a bike--not swimming or running. Check it out for yourself this week when you can.

Equipment Tip of the Week
Make sure to get a bike that fits you. This is the single biggest problem I see each year. It does not have to be expensive. You can get a reasonable bike priced at between $500 - $800 (Triathlon Lab, our sponsor, is one location), but it has to be fitted to you personally. It should be a road or triathlon type bike, not a mountain bike preferably. Mountain bikes are comfortable but you work much harder on them to go the same speed on the roads. Any decent bike shop will help you.

Food tip of the Week
Eat any damn thing you want. I am tired of hearing about all these crazy regimens that some people do, in fact, adhere to religiously. Most people do not. If you feel comfortable with your diet, that is your business. If you want to improve upon it, we can direct you to a myriad of sources. I can talk all day about triathletes that have terrible eating habits (in someone else's mind) that are good at this sport. You will find out what works best for you. One thing is universal though, stay hydrated.