- Morning trainiacs, a couple of solid workouts
on the weekend.
Legs are a hare smashed up, so,
it's Monday, i.e. floaty pants day,
and it would seem right now like coach Pat
has given me a rest week, really wasn't expecting that,
it's like bonus Christmas, so floaty pants win this morning,
little bit of strength workout later in the day,
and if you're a runner, this is how you do triathlon.
(upbeat music)
So, like all new triathletes,
runners are gonna have to learn how to swim.
It's not that hard, however, for runners,
there are a couple of things that you need to keep in mind,
number one, it's not like running where just the harder
you push the faster you get, very very much not
like that, much more about technique.
Second thing, is that you can't go in to these
swim workouts with smashed up run legs,
no, no, no, no, no, no, no.
Smashed up run legs are going to feel heavy in the water
and that's going to cause you to sink a little bit
having even more trouble learning how to swim,
I just recommend for anyone
go to triathlonteran.com/swimdrillprogram,
that is really actually like, that's like meant for runners,
runners don't like it, alright swim now.
(splash)
(upbeat music)
Oh, it's the juicy little recovery swim there,
2100, 200 warm-up and then twice through
4x50 with the band, 4x100
really fast, 200 with snorkel, paddles, pull buoy, band,
and then I added a bonus 200 kick set
and 100 warm down and 2100, boom,
oh, graceful like a manatee.
(upbeat music)
Alright runners, when you get into the sport,
I know you like running but you're gonna have to
back off the running a lot.
You can use that running fitness as a base
and really just focus on brick workouts
and maybe the odd long run to make sure
that you can do the distance in a triathlon,
but all those weekdays runs, those recovery runs,
change those into the odd brick workout, after a bike,
and spend most of your time with fresh legs in the pool,
so you're not sinking, and on the bike, segway.
So very much related to that whole thing about
backing off of the run so you've got more time for the
other disciplines is, what you need to do as far as
the balance between the bike, and the run,
as I mentioned, you want to back off the run,
but specifically, what you want to be doing,
is adding in muscular endurance sets on the bike.
So, as a runner you've probably got a very big engine,
running is very good for building your cardiovascular
system but in a triathlon, the bike isn't necessarily
a cardio focused event, it's a strength focused event.
What happens coming from a running background,
is often athletes have a bigger engine
than their musculature is capable of firing when you start
getting into a strength focused bike,
so what you can do is, you can lower down the cadence
and really increase the tension
that's placed on your muscles on the bike
and what this is going to do is it's going to
kind of catch up your musculature
with what your engine is capable of,
if it's the other way around and you're coming from biking,
and you need to work on your run, you do the exact opposite
and you build your endurance and your cardio
with high cadence sets, but you're runners,
so you don't give a shirt about that.
Now, coming from running, you're going to be used to
really just having a pair of shorts and runners,
and maybe a little bit of nipple guard,
if you're that type of cat, and that is enough gear
for you, but in tri you may think that you need
a set of aero wheels, a road helmet, a tri helmet
and a aero road shell, kettle bells for strength work,
it's very intimidating before you get into triathlon
thinking about how much gear you need,
that said, I am a big proponent that all new triathletes
can get into the sport with as little amount of gear
as possible and just a few hundred dollars,
you can gear up with the following: tri shorts,
which also double as swim shorts,
a cycling top which can double as your race top,
mirrored goggles, which work well in the pool and in open
water for your race, a set of aerobars on whatever
bike you've got, forget about like the few thousand
dollar bike here, and the backup bike there,
you don't need it, whatever bike you've got,
strap the set of aerobars on there, you're good,
and a helmet, and with that, (clap) you're a triathlete.
The final thing is that you need to get used to
making nutrition a bigger deal
than it historically has been.
A lot of runners survive on water and aspirin.
In triathlon however, because it's more strength focused
and because you're ending with a run,
that isn't necessarily at just a steady pace like
a half marathon, or a half marathon,
the nutritional requirements are a lot greater,
especially when you start getting into half-IRONMAN's,
full IRONMAN's, where you're out there for an entire day,
you really need to have your race nutrition dialed in,
and fortunately it just so happens that we have a race
nutrition program that you can get to, by going to
triathlonteran.com/triathlonnutritionguide,
simplest URL I've ever come up with.
So, there you go triathletes and runners,
make sure you subscribe if you aren't already,
if you are, hit that like button below,
if you're into podcasts and dig the interview style,
go to the Triathlon Teran Podcast where we interview pro's
and industry awesome people and if you are into
triathlon tips, go check out the Triathlon Trainee
Ask Podcast, it comes out five days a week
and in under ten minutes, I answer triathlon questions.
There we go, I'm out to do a strength workout, later.