11
In general, it is not really necessary to swim overlong long distance sets, as there is no real training benefit other than mentally knowing that you can swim the distance. Even for competitive swimmers doing the 1500, workouts will rarely have that distance in the plan.
There is more benefit to swimming a set such as 6x500 on :10 rest than there is in ...
11
The answer is going to be pretty much the same for all three sports, in that you need to do a fitness/threshold test, and then use that to compute training paces.
For swimming, I recommend the 3x300. Warm up completely, then you swim 3 different 300 meter swims, with :30 seconds rest in between. You want to try to keep them as close in time as possible, ...
8
I would consider your cycling and running to be completely inadequate as far as the amount of training, especially if you would like to be competitive in your age group. Your swimming is probably fine.
My best recommendation would be to go to a site, such as trifuel or BeginnerTriathlete.com, and take a look at some of their free 16 or 20 week training ...
7
Given you're not trained in any of these parts and they are mostly endurance sports, I would first assess your endurance.
Do each type of sport for 30 minutes and measure your distance. Don't do all three on one day, if you're untrained. Instead, take them a day apart or more if you feel sore. If you have access to a heart rate monitor, try keeping a steady ...
7
Your absolute best bet is going to be finding a decent instructor (not a coach, although they can be the same person, it isn't often you find both in one entity) and getting stroke instruction. Swimming is a very form intensive sport, to where correct form has a significant impact on both competitive times and on longevity. Bad form can easily wreck ...
7
The ideal scenario is to test your breakfast during training, as the last thing you need is to eat something that upsets your stomach.
I'm not a triathlete, but have run several marathons. For me porridge with honey worked well, with a banana nearer the start time. Personally I wouldn't have the fruit salad, but everyone is different. If you have ...
5
I would presume that you are falling into the same trap that many recreational runners and triathletes fall into, in that you are going too hard on your easy days, and not hard enough on your hard days. So, you're in a perpetual state of "almost" recovered, and then busted out a cycle day that thrashed you for a while.
Just like your advanced couch to 5k, ...
5
You should definitely do at least some of your training in the sea to get used to conditions, as well as being able to sight (Look for markers) to be able to swim in a straight line. There are also some tricks to it, such as being able to dive "under" oncoming large waves rather than swimming up and over the top of them.
High turnover of your arms will help,...
5
4 weeks before an Iron man - I wouldn't try anything new.
You are probably going in a taper in 2 weeks, and you should already be at the peak and ready for the race.
Yes, Gels are a personal (and some medical) choices, but just continue with what got you through the half, and you'll do just great.
There are Gels, Gums, powders, pills (and probably 20 ...
5
Although there is only some need for full distance training and @JohnP's answer is useful for most of your training, it really can help with strategy, psychological conditioning, and for practicing pace to do an occasional full distance swim. Healing after your first full distance training session will produce an excellent training effect as well. I have ...
5
As it stands, you may be fit enough, but you are not trained enough, unless you plan on walking pretty much the entire run portion of the event.
Most marathon plans (Which is a distance shorter than the 30 miles) will have you running 50-70 miles a week, with quite a few runs in the 10-15 mile range.
However, I think the biggest limiter right now is your ...
4
Let me preface by the fact I've never swam competitively, and it's been a while since I've swam routinely. I do train competitively, and I do eat before training. The two biggest risks with eating before training are:
Muscle cramps--which in swimming is much more dangerous than with running or cycling, and more likely when the training is sustained such ...
4
In addition to JohnP's answer, consider doing Brick workouts, where you combine two of the disciplines in a single day. The Challenge of a triathlon isn't the distances, it is doing three different body motions back to back. So you need to teach your body to bike after the swim and run after the bike (assuming a traditional order, some races are run in ...
4
At this point, recommending anything specific is just as likely to cause bad effects as it is good. By this I mean that you have no time to test during a race type workout that a drink with additives (Such as electrolytes, calories) won't give you an upset stomach or similar.
By now you should have been on several training rides of at least the same ...
4
Similar to the answers above - you should not experiment on the morning of your triathlon. Practice in the week leading as to what your stomach can handle with foods that are predominantly carbohydrates based.
Have a look at some of the links below that support the answers mentioned (they aren't all triathlon specific but give a good indication of pre-race ...
4
Not much you can do. If you are restricted enough that you can't run, and can't even lean on the bars (Much less get into aero position), its going to be just trying to keep in the best shape you can.
What I would honestly do (Especially considering swim is your weakest point), is do the trainer for now. Sign up for Trainerroad, or get some of the ...
4
It's hard to compare pool times to open water because there are a lot of differences in the environment that change (such as wind, waves, current, temperature, etc). For the pointy end swimmers (The ones that will be first out of the water), there isn't that much of a dropoff in the actual swimming time. The difference in a pool swim is mostly due to being ...
3
Either one will suit.
You won't be able to sustain the maximum wattage for more than a few minutes, and if you can, your wattage meter is lying to you.
This is a link to an SRM (crank based power meter) power analysis from Mont Ventoux, one of the final stages of the Tour de France. The first part of the graph shows the "leadout" (Usually refers to the ...
3
While I can't suggest an optimum rotation angle for you without seeing you, I can suggest that it is hard to overdo it if you have good balance. For efficient distance swimming it is common to roll quite far and extend the shoulder forward, and many drills from Total Immersion encourage being completely on your side, such as kicking on your side and zipper ...
3
Look at the schedule of the kind of running they are alternating through and find one they do not do enough.
From your list, Tempo runs as an example.
Also try to arrange something social after like drinks, coffee, or just dinner.
3
It is possible to have both strength and endurance. There are a lot of long distance runners who have significant upper body strength because muscles process oxygen better and help with running.
As Eric says in the comments it is hard to be elite in both strength and endurance training because to be elite at strength training you are all but guaranteed to ...
2
What specific health benefits do I receive by pursuing each of the triathlon disciplines separately?
The differences in cardiovascular improvements between those three activities are going to be minimal in the overall scheme of things. Cardiovascular fitness is different than muscular, in that any stress that raises your heart rate, increases respiratory rate will have improvement effects for the CV system.
What will have much more of an effect is the ...
2
set goal for 50 200 400 800 1K while maintaing the form, what I use is Ti(Total Immersion). This style is meant to be letting you swim for a long distance and effortlessly.
2
You can train your mindset alongside physical training. You should be focusing on aerobic and anaerobic threshold training with sets that prevent you from getting by with sprinting. Example: 8 - 10 x 100 on an interval that allows you 5-15 seconds rest with great difficulty once you settle in will not allow true sprinting. If you accidentally do sprint early ...
2
I can say one thing: DONT Experiment !!!
You didn't mention lenght, I will assume a sprint (750m/20/5)
The race (if it's your first) is hard enough. Training for it, should have made you used to some kind of energy usage.
The ideal should NOT be on day race, it's happening few days before
Drinking a lot of fluids on the 3-4 days before the race
Eating on ...
2
Performing a triathlon (running, biking, and swimming) requires skill, endurance, and lots of energy. Hopefully, you've honed your skill and endurance with your training. However, to actually complete your race, you need lots of energy. That's carbohydrate and fat. Forget about the caloric intake for that day; you should burn everything during the race. ...
2
First off, on a hilly ride, the time saved from being lighter is roughly proportional to your weight + bike weight. Assuming your bike weighs 8 kg, that puts your total weight at 95 kg. Cutting 5 kg saves you only about 5% of your time. The effect will be less for the run.
If you want to lose some of your muscle, you're in luck; there's nothing like long-...
2
This will build some mass, but it won't be balanced.
You're missing any form of back exercise in this plan, I'm assuming you'd want to train your back aswell to keep your upperbody balanced so that your chest and front delts don't over power your back and rear delts. (so you maintain a natural thoracic extension)
You could add things like: pull-ups, ...
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