| Exercise Log – Week Beginning September 14th 2009
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| Mon | Swim – 48 lengths (Pyramid session) |
| Tues | Gym – Cross trainer 15 min
Treadmill – 15 min interval session (3min 10.5kmp, 2min 11.5kph) Spin – 10 mins easy. Stretches & core strength |
| Weds | Rest
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| Thurs | Rest
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| Fri | Cycle – 10 miles
Run – 30 mins |
| Sat | Cycle – 16 miles |
| Sun | Run – 3.5 miles (31mins)
Swim – 1 mile (53mins) |
Archive for the ‘Triathlon training’ category
Triathlon Training Log – Week 3
September 26th, 2009Triathlon Training Log – Week 2
September 26th, 2009| Exercise Log Week Beginning September 7th 2009
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| Mon | Rest |
| Tues | Gym – Cross trainer 15mins
Treadmill – 15min run (interval 10.5, 11.5) Rower 12 mins Stretches, core strength. |
| Weds | Rest |
| Thurs | Gym – Cross trainer 15mins
Treadmill – 15min run (interval 10.5, 11.5) Spinning Stretches, core strength |
| Fri | Cycle 30 mins |
| Sat | Rest |
| Sun | Cycle – 30 miles |
Triathlon Training Log – Week 1
September 26th, 2009| Exercise Log Week Beginning August 31st 2009
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| Mon | |
| Tues | |
| Weds | |
| Thurs | Triathlon Training starts!!
Session 1 in the gym with a trainer who set me a training program |
| Fri | Rest |
| Sat | Gym – program |
| Sun | Swim – 48 Length pyramid |
The reality sets in – Triathlon race targets
September 19th, 2009I’ve been researching previous results for Olympic / Standard distance Triathlon.
I’ve compared my current times to the winning female times in 2 triathlons with sea swims;
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Event |
Current Times (3 weeks into training) |
Target |
Difference!! |
| 1500m Swim | 1 hour | 25 mins | 35 mins |
| 24 mile Bike | 1 hour 40 | 1 hour 15 | 25 mins |
| 10 km Run | 1 hour | 40 mins | 20 mins |
| Total | 3 hours 40 | 2 hours 20 | 1 hour 20 |
Over 12 months I need to knock off 10 mins per month! (Roughly 3 mins per event) I have no idea if that is realistic!
I’ve got a lot of work to do!
Vegan diet plan for Triathlon training
September 16th, 2009Here’s an overview of my current daily diet. I’m feeling really good for avoiding wheat and sugar. I find the wheat free alternatives like spelt, quinoa and rice noodles much nicer than wheat.
| Breakfast | Snack | Lunch | Snack | Dinner |
| 3/4 litre of greens with baking sodaHerbal tea (redbush or peppermint) | ¾ litre of water with baking soda
Peppermint tea |
Peppermint tea | ¾ litre water with baking soda
Peppermint tea |
Herbal tea
¾ litre of greens with baking soda before bed |
| Toasted (yeast free) rye breadTomato or cucumber or avocado plus olive oil salt and pepper | AlmondsBrazil nuts
Walnuts Dried fruit: Goji berries Blue berries Raisins Figs |
Salad:Lettuce
Cucumber Tomato Sugar snap peas Pepper Onion Mixed Sprouts (chickpea, aduki beans, lentil) Spelt pasta Olive oil Salt & pepper Hummus |
Banana or apple or raw food bar | Vege curries, stir Fry’s, chilli’s,Quinoa
Rice Brown Rice noo |
Triathlon Training Program – Month 1
September 16th, 2009Here’s how my training week is starting to take shape. For the first couple of weeks I have only swam once a week and have decided to up it as it’s m weakest discipline.
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Monday |
1 hr Swim – Pyramid session; 4-8-12-12-8-4Followed by sauna
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| Tuesday | Gym – Set program;15 min warm up on cross trainer
(5 min level 5, 10 mins level 12, 7-8kph) 15 min interval training on treadmill (3 min @ 10.5kph, 2min @ 11.5kph) 12 min on rower (trying to beat previous best) Strength and core work Stretches
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| Wednesday | Rest Day |
| Thursday | Gym – Set Program as before (might swap rower with spinning bike) |
| Friday | Rest Day |
| Saturday | 1 hour Swim Pyramid sessionFollowed by sauna
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| Sunday |
Approx 2 hour bike ride |
The Triathlon Bike
September 11th, 2009Here’s the new bike (Trek 1.5) an entry level bike, perfect for a novice. It’s my first ever road bike and the first time I’ve used cleats!
It’s fantastic! Cleats are great, I felt so secure and the bike is so quick.
I had a 30min cycle today on the way back from the bike shop; pedal power. Now I can really start training.
Todays food:
Breakfast: avocado on rye bread
Lunch: salad with walnuts and spelt pasta
Snacks: brazil nuts, almonds, raisons and figs
Dinner: I’ve just been out for a meal, it can be a challenge on a vegan diet, all the vegetarian meals tend to involve a lot of cheese! I found a starter I could have as a main and without the cheese; field mushrooms stuffed with roast vegetables and side salad.
Sugar Debt in Sport
September 10th, 2009Since a week before I started training I’ve stopped eating sugar, (drinking alcohol and caffiene) .
Today is the first day I’ve experienced sugar cravings (which I haven’t given in to!)
The last couple of days have been really busy and I’ve felt more tired than usual, feeling the need for a boost!
Yesterday was a rest from exercise and tonight I didn’t feel like going to the gym and also thought I wouldn’t have time. However, I decided I could squeeze a 15 minute road run in. 15 min soon turned into 30 and I felt so much better for it.
As for the sugar cravings; sugar gives us a false high which then results in an energy debt which has to be repayed.
Following a sugar high we experience a low as the body repays its debt, this low makes us feel tired and we crave even more sugar and stimulants, if we satisfy this craving we build an even bigger debt, becoming trapped in an downward spiral, towards low energy levels and fatigue. The only way to break this cycle is to stop the stimulants such as caffeine and sugar (or detox). When detoxing you may feel more tired to begin with, once over this period, energy levels rise rapidly.
So the next time you eat something sweet to give you a boost, remember the debt you will have to pay!
Triathlon Training – Eating Raw
September 8th, 2009Today, I was feeling great after yesterdays rest and some good food.
Tonights gym session consisted of a 15min spin, 15min interval run, 8min row (stopped early as it’s aggravating my huge blister!), 15 cross trainer and some core strengthening exercises and leg stretches.
Todays Vegan diet consisted of: rye bread and tomato for breakfast.
Lunch; green salad with walnuts, spelt pasta, olive oil and hommus, I snacked on soaked almonds, brazil nuts and dried figs.
Tonights dinner was a selection of raw fruit and vegetables; tomatos, avocado, suger snap peas, peppers and cucumber with olive oil and Hommus.
Brendan Braizer – Vegan Iron man, talks about the importance of a higly raw diet as cooking destroys the important enzymes in food responsible for energy production. Cooked food also puts extra stress on the body during digestion.
I’ve also managed over 4 litres of water today; some included a pH ion green supplement, baking soda and elecrolytes.
I’m really starting to feel the benefits of being wheat and sugar free, I’m waking much easier in the morning and not feeling the need for an afternoon nap.
Triathlon Training Rest Day
September 7th, 2009Today is a day off from training, I’m sure as my fitness increases and the Triathlon gets nearer there won’t be many of these. I have no aches from yesterdays gym session and feel really good.
As for nutrition today, breakfast consisted of toasted Rye bread with tomato, olive oil, salt and pepper.
Snacks; Banana, apple and dry figs
Lunch; green salad with spelt pasta and hommus
Dinner: Aubergine and Okra red Thai curry and rice.
Supplements: pH Ion greens and I add baking soda to all my water which I have drank about 3 litres.
Sunday 6th Sept was my 2nd gym session with my new program. It felt much easier the 2nd time.
The session consisted of a 15 cross trainer, 15 min interval session on the spinning bike, 15 min interval session on the treadmill and weights for arm and core strengthening.
It was Sunday lunch with the In-laws, always more challenging when following a diet plan. Luckily there was plenty of vegetables so I ate those and stayed well clear of the roast beef. Dinner consisted of a small salad and rye bread, breakfast was rye bread and avocado.
As usual I drank several litres of water with baking soda to alkalise my body.
Olympic distance Triathlon on a