Newbie in need of some serious advice/assistance/suggestions/etc!!
5
Member
78 days
CMahlmann1983 posted 11 weeks ago.
****Diet suggestions too, diet suggestions would definitely help. Healthy, cost effective, help work towards my goals, and not too boring?? Ahhh, thats impossible, right?
727
Member
481 days
theShiba posted 11 weeks ago.
First of all, who's the TF'er that told you about TF (Trifuel)? They deserve a special commendation for sending you over here. We're a fun community, and I think that you will find it welcoming and very helpful here... I know I did, and that's why I always tell people about it.
The most basic training plan is the Sprint Training plan, which will get you "race ready" for a sprint triathlon in 12 weeks. The only problem? The triathlon season will be pretty much over with in 12 weeks. There is hope, however... Perhaps you can make your goal to run a 5k? I'm sure there are tons of local 5k's in a metro area like Chicago. A quick search turned up a couple in both September, and early October, which I think would be an ideal target time for you, and give you plenty of time to prepare.
As far as the protein bars, powder, etc... I'm not a fan of them, and I don't find them to be particularly helpful for me. Some guys love them, and it works for them. If it helps you get through the day, and feel better, then good for you. I know a lot of guys who just assume that because they are going to the gym they need protein drinks and crap, without really thinking about the reasoning behind that kind of nutrition plan... it's just the popular/macho thing to do, so they do it.
For me, I find that the most effective nutrition is to eat whole, fresh foods that will keep me feeling full, and not weigh me down for my workouts. I'm kind of spontaneous, so I need to be ready to thrown down a workout whenever, thus, I don't eat a lot of heavy food if I can avoid it.
Try to stick to whole grains, and avoid processed foods, and sugars whenever possible. Eat lots of fresh vegetables and fruit.
Congratulations on quitting smoking, and becoming dedicated to health. I was about 195lbs when I was 22, and now I'm 24 and down to 158. Running and triathlon helped me get there, and I hope that it does the same for you... You will never regret this.
16
Member
175 days
SammyB posted 11 weeks ago.
Chris, welcome to Trifuel. It could be worse, I'm 62 and never was athletic, so it's taken a year to get up to speed. It's great that you want to train for something: I would recommend the Chicago SuperSprint Tri on 23 Aug, http://www.chicagotriathlon.com/ffss/welcome.htm. The distances are short so you can suceed with just a month of training. Alternate activities: swim, run, bike, strength, and flexibility. Once a week, put the swin/bike or the bike/run together, and look-up the maps and do a trial run-thru before the actual day. BTW, why did you giveup all those vices and take on the triathlon madness? Have fun! --Sam
16
Member
175 days
SammyB posted 11 weeks ago.
CMahlmann1983 wrote:
****Diet suggestions too, diet suggestions would definitely help. Healthy, cost effective, help work towards my goals, and not too boring?? Ahhh, thats impossible, right?
No, it's easy! Get a Pur 7 cup Water pitcher and drink a ton more water!
5
Member
78 days
CMahlmann1983 posted 11 weeks ago.
theShiba wrote:
First of all, who's the TF'er that told you about TF (Trifuel)? They deserve a special commendation for sending you over here. We're a fun community, and I think that you will find it welcoming and very helpful here... I know I did, and that's why I always tell people about it.The most basic training plan is the Sprint Training plan, which will get you "race ready" for a sprint triathlon in 12 weeks. The only problem? The triathlon season will be pretty much over with in 12 weeks. There is hope, however... Perhaps you can make your goal to run a 5k? I'm sure there are tons of local 5k's in a metro area like Chicago. A quick search turned up a couple in both September, and early October, which I think would be an ideal target time for you, and give you plenty of time to prepare.
As far as the protein bars, powder, etc... I'm not a fan of them, and I don't find them to be particularly helpful for me. Some guys love them, and it works for them. If it helps you get through the day, and feel better, then good for you. I know a lot of guys who just assume that because they are going to the gym they need protein drinks and crap, without really thinking about the reasoning behind that kind of nutrition plan... it's just the popular/macho thing to do, so they do it.
For me, I find that the most effective nutrition is to eat whole, fresh foods that will keep me feeling full, and not weigh me down for my workouts. I'm kind of spontaneous, so I need to be ready to thrown down a workout whenever, thus, I don't eat a lot of heavy food if I can avoid it.
Try to stick to whole grains, and avoid processed foods, and sugars whenever possible. Eat lots of fresh vegetables and fruit.
Congratulations on quitting smoking, and becoming dedicated to health. I was about 195lbs when I was 22, and now I'm 24 and down to 158. Running and triathlon helped me get there, and I hope that it does the same for you... You will never regret this.
theShiba...I didn't actually catch her name. Maybe she will read this and respond, haha. ***In case you're out there, Bally's in the loop, about a week ago, roughly 7am...I was the young guy in the black speedo shorts, mirrored goggles, who took a break after every 50 yards.... :) Haha.
Thanks for your help Shiba. And the protein btw, I grabbed it because it was was some of the guys in my office had mentioned as a necessity and I'm an open book because again, I don't know what I'm doing, and I'm taking in all the guidance I can get. I'm sure I'll learn some of this stuff through trial and error. Timing to train for a triathalon was obviously not the best since I'm here in Chicago....ehh...I didn't want to use the excuse that I'd wait til next year though either, haha.
4637
Member
1671 days
beads1985 posted 11 weeks ago.
Hey Chris, welcome to trifuel.
First congrats on making the move to a healthier lifestyle.
Don't go too fast and hard with training. You don't want to burn out and get discouraged.
I would see your doctor to get you started. Get a physical so you have a baseline of where you are at, and get some suggestions from your doctor.
The sprint training plan is good if you want to do a triathlon.
As previously stated you may want to start with a small goal of a 5k and then build up from there.
If you are at a gym check out the classes they have. Also see if they offer any training.
Since you have a swimming background get into the pool and try and get in 1/2 hour at a time a few days a week.
If you have a bike get on it. Go to the store or just ride.
Start running slowly and take breaks if you need them.
A good place for running info is www.jeffgalloway.com.
He is a proponent of a run/walk program, which would be great to get you started.
Best of luck and keep us posted, and ask as many questions as you need.
Nothing to it, but to do it
5
Member
78 days
CMahlmann1983 posted 11 weeks ago.
SammyB wrote:
Chris, welcome to Trifuel. It could be worse, I'm 62 and never was athletic, so it's taken a year to get up to speed. It's great that you want to train for something: I would recommend the Chicago SuperSprint Tri on 23 Aug, http://www.chicagotriathlon.com/ffss/welcome.htm. The distances are short so you can suceed with just a month of training. Alternate activities: swim, run, bike, strength, and flexibility. Once a week, put the swin/bike or the bike/run together, and look-up the maps and do a trial run-thru before the actual day. BTW, why did you giveup all those vices and take on the triathlon madness? Have fun! --Sam
Thanks for the link Sammy. Now I've got my first goal with a date attached to it. Now all I need is a plan on how to get my out of shape behind ready to run/bike/swim. I wish there was some sort of specific plan to download, etc. I haven't checked out many resources yet, so I'm sure that once I do some research, that there are some plans out there that I could use. (i.e. distances on which days/ amount of time/ etc. etc.)
Your second question....why did I give up all the vices and take on the triathlon madness? I don't know, haha. Well, to be honest, I guess I do. I had a lot of fun, but I am more or less just tired of the crazy nights that end up causing me to waste my days because I'm tired or whatever. I want to be in shape!! I'm just sick of being unhealthy, this is something I've wanted to do for a long time. So I'm working on myself mind/body/spirit. So my answer is probably pretty corny, but what are you gonna do?? :)
4313
Member
1589 days
kylie posted 11 weeks ago.
Here is a sprint plan, and here is a beginner plan. I didn't really look at how they are different, but take a look there. Most of them won't have the one month til your race though, so at this point you'd need to modify :)
Something to be careful of as you modify: running distance - you shouldn't increase this by more than 10% in a workout or over a week as it is the easiest sport to get an overuse injury in. So be careful as you modify that part. You might just have to accept having less than minimal training going into the race, which is ok -- just accept that if you need to walk you will. You'd still finish.
Kylie Donia's Miles of Life --- Powered by MarkyV
16
Member
175 days
SammyB posted 11 weeks ago.
CMahlmann1983 wrote:
Thanks for the link Sammy. Now I've got my first goal with a date attached to it. Now all I need is a plan on how to get my out of shape behind ready to run/bike/swim....So my answer is probably pretty corny, but what are you gonna do?? :)
Plan is simple: http://www.trifuel.com/triathlon-training/Sprint-Triathlon-Training.php, just wack every other week (not the ones with the bricks) and you'll be done for the 23th, but I would also do some strength-building at least 3 times a week on Cybex or similar machines. What is really nice is to setup three machines with a fairly light weight, then do 12 reps on the first and immediately go to the next, do 12 and on to the next. Repeat this set 5 times and you're building strength and endurance. Then setup the next three and do the same with them.
Also, if you've got $75 bucks to spare, get a kettlebell and do the strength training with it. There's lots of youtube videos that show you the techniques. It's a killer workout of the core muscles. Here's a workout, http://www.power-systems.com/pdf/50211-Kettlebell102007.pdf. I do 12 reps.
And, it's not corny: you're just finally growing-up. LOL.
4637
Member
1671 days
beads1985 posted 11 weeks ago.
CMahlmann1983 wrote:
Your second question....why did I give up all the vices and take on the triathlon madness? I don't know, haha. Well, to be honest, I guess I do. I had a lot of fun, but I am more or less just tired of the crazy nights that end up causing me to waste my days because I'm tired or whatever. I want to be in shape!! I'm just sick of being unhealthy, this is something I've wanted to do for a long time. So I'm working on myself mind/body/spirit. So my answer is probably pretty corny, but what are you gonna do?? :)
Not corny at all to most of us here, who realized that we wanted to feel better physically and mentally.
Sammy got the bug at 62, I got it at 35. You are fortunate that you are going thru this at 24. Your body will heal and recover faster, as well as grow from the exercise faster.
Nothing to it, but to do it
99
Member
270 days
diluzio123 posted 11 weeks ago.
One suggestion I have is start out slow. Being so inactive for a long time can result in some injuries if you go all out. Begin hitting the gym again. 30 min here, another 45 there.
Congrads on joining the family.
"To some extent, we are all labeled by what we're able to achieve. But more importantly, we are defined by what we attempt." --Scott Tinley
http://ddtriathlon.blogspot.com/
175
Member
267 days
xc800runner posted 11 weeks ago.
I assume you're swimming in the Ballys on Washington? If you need some tips for swimming, running or tri in general, as well as someone to help get you into the pool, I'm heading over there 3 times a week over lunch, mon, wed, thurs for a half hour swim from 12:15 to 12:45. Other workout motivation times available, too, but they may be more outdoor oriented and at a higher intensity than you should be doing. PM me if you have any questions. Or if you see my road bike. It was stolen in the loop on Friday.
1705
Member
1035 days
tri-ac posted 11 weeks ago.
diluzio123 wrote:
One suggestion I have is start out slow. Being so inactive for a long time can result in some injuries if you go all out. Begin hitting the gym again. 30 min here, another 45 there.Congrads on joining the family.
a rule of thumb for weekly training volume is to add no more than 10% per week and then every fourth week back it off by 25%. for the successive week, pick up from your third week and then add 10% from there. rinse and repeat
if you sit down with your current times for the three disciplines, you can set up a table and figure out how far into the future you will be before hitting a distance threshold. so if you're doing 2 mi runs now, you could project out how long it would take to get to a 5k or 10k or even marathon
hope that makes sense
16
Member
175 days
SammyB posted 11 weeks ago.
BTW, don't forget to do some open water practice at the race site, south end of Foster Ave. Beach, swim north .25 mi, turnaround and swim back.
5
Member
78 days
CMahlmann1983 posted 11 weeks ago.
xc800runner wrote:
I assume you're swimming in the Ballys on Washington? If you need some tips for swimming, running or tri in general, as well as someone to help get you into the pool, I'm heading over there 3 times a week over lunch, mon, wed, thurs for a half hour swim from 12:15 to 12:45. Other workout motivation times available, too, but they may be more outdoor oriented and at a higher intensity than you should be doing. PM me if you have any questions. Or if you see my road bike. It was stolen in the loop on Friday.
Thanks xc...You're right, I am talking about the Ballys on Washington...I sent you a PM. And sorry, lol, I don't think I've seen your road bike unfortunately.
175
Member
267 days
xc800runner posted 10 weeks ago.
Didn't get the message, but I'll be at the pool today from 12:15 to 12:45 or so if you are interested. I sent you a pm as well, but if you didn't get that, you can email me at kyle.hilgendorf@gmail.com.
65
Member
83 days
advobwhite posted 10 weeks ago.
dunno about triathlon training, as i'm new to it as well, woot! but have always had a passion for strength and conditioning as well as nutrition. great advice here, and as far as the eating, shiba hit the nail on the head. protein bars/shakes are good if you are in a time crunch, but its more expensive than food, and alot of it is whey, which isn't that good for meal replacements, and most protein bars are about as healthy as a high protein candy bar. stick to all natural foods, veggies, legumes, etc. if you want a good protein shake, toss some cottage cheese and fruit into a blender and get a shake thats high in caseine protein and tastes like cheesecake. get active, find stuff to compete in. triathlon season is almost over, find some workout buddies and have fun/competitive workouts like that. don't burn yourself out. find something you enjoy, like racquetball, tennis, basketball, SOMETHING, and do it. don't get hung up on missing workouts or stressed out cuz you miss one. you have to enjoy what you are doing or you won't do it for very long. congrats on trying to better yourself. you are doing better than 90% of people these days. and look forward to seein ya in a race down the road!
I am a 24 year old guy named Chris. I used to be very athletic. I played soccer and I was on swim team from age 4 to 18. I also played basketball, and I've always been a skiier, a wakeboarder, so I'd always had a number of things going to keep me in shape. I've never been the type to go workout, but nevertheless, always remained active.
Then I left high school. I stopped playing organized sports. I started working, eating fast food, smoking, etc. Eventually turned 21 and spent a lot of time working, eating garbage, smoking cigarettes, and going out to the bars. Now I'm 24 and I literally haven't worked out in the last 6 years. Once. I don't go to the gym, I don't watch my diet, and I still maintain decent weight, I don't look obese, but I definitely am wayyyy out of shape.
What now? Now I'm done with the cigarettes as of a week ago, I joined the Bally's in my office building, I bought some new gear (goggles, speedo, gym shorts, running shoes, etc.), I bought some new nutrition stuff (protein powder, protein bars, GNC Mega Man vitamins), I cut out pop, and I'm looking for good workout plans.
I have absolutely no idea what I'm doing, and I think training for something will help keep me going. I was swimming next to somebody at the Bally's in the loop here in Chicago, and they told me I could find good workouts on Trifuel. So here I am, I want to take in all the knowledge you guys have, find a good plan, a place to make a good start, and begin to get in shape again.
I'd love to meet some workout partners, hear what it is I should be doing, and be in the loop about some good events, etc. I need a plan. So if you can be of any help, I'd love to hear from you!!!
Thanks all!
Chris