First Mini-Sprint Triathlon

rdec873 · April 2015

So, a little background on me. Last year I weighed 310 lbs and decided to train for a metric century. I ended up losing about 35lbs and had a blast training and completing the event. Unfortunately afterwards, I stopped training and gained most of it back (shame on me for that). This year I decided on another goal, and one that I have been meaning to tackle for some time now - a Triathlon. The events are a 250yd swim, 10 mi ride, and 2 mi run. I'm swimming over 500 yards in 18 minutes now so I'm comfortable with the swimming event. I have no problem with the cycling event either (although I plan on some brick training soon). My biggest concern is with the running. I just started running, and I am INCREDIBLY slow, and for some strange reason I run slower than I walk. My endurance is terrible, although I have only been running 2x so far. I am hoping that I will start seeing progress. Does anyone have any pointers? Especially for someone running with extra weight. Also any tips on training for the Tri would also be greatly appreciated (fitness, nutrition, etc).
Thanks,
Rich

dmkoenig · April 2015

Congrats on your desire to improve your conditioning and setting goals like doing a triathlon. That's a big first step. Really, look at this is a journey that you're just starting on.

The beauty of a mini sprint distance is that it gives you an opportunity to experience what a multi-sport event is like without having to get all wrapped up in a big training prep commitment. So all those triathlon training concepts like doing bricks or specialized nutrition aren't really essential for a mini sprint. The greatest performance gains you will make is maintaining your healthy diet so there will be less weight to drag around the course (I have personal experience in that as I am no svelte triathlete but one who enjoys the sport nonetheless).

It sounds like you've already attained a base level of fitness to successfully complete the event, so the most important thing now is to go out and enjoy the experience and plan on competing well within your capabilities. If that means you walk the 2 miles so be it. Even if you are able to run/jog it will only make a few minutes of difference over 2 miles.

As far as working on your running I would recommend slowly building up by alternating walking and running. Start throwing in 15 seconds of jogging and slowly work up until you're able to maintain for a minute or more, then start reducing the amount of time needed for walking/recovery. The other thing is make sure you have a quality pair of running shoes. Big guys often do well with Structure/stability running shoes. A top of the line structure shoe is the Asics Kayano line but each major shoe maker has their variation. Great shoe, well built and it does not break down. A current model is not cheap (~$140) but if you find they work for you then older models are available for good discounts. There are plenty of less expensive variations as well so if that gives you sticker shock don't let that be a deterrent. But go to a run specialty store to get fitted for a shoe. You will pay a little more but their knowledge and advice is easily worth it.

Feel free to reach out at any time. I've done my share of triathlons, century rides etc. and I'd be happy to share whatever knowledge and experience I have. There's also a Myfitnesspal Triathlete/Duathlete forum to check out.

Mr_Knight · April 2015

C25K - it works. I started it at ~270 pounds, and went from struggling through 100m to running 10k in about four months. Just remember to TAKE IT SLOW. That's the key to getting to distance, without getting hurt.

At that size, don't even think about speed. It's not going to happen - over any kind of meaningful distance, pace and bodyweight are inversely proportional. Just focus on completing the distance, and dropping the weight, and you'll get faster by default.

And don't forget to have fun! :drinker: It's an awesome journey, going from man-mountain to stud, don't forget to enjoy the ride!

glevinso · April 2015

You have the swim and bike distances down, which means you actually do have the aerobic fitness to complete the run. I am not sure how to specifically help you based on only what you wrote above, however many have had success with the C25K program to get them running. You will have an advantage that you are at least in some physical conditioning, so this should come together in a reasonable amount of time.

When is your race?

rdec873 · April 2015

Race is July 12th so I should have plenty of time to prepare the running segment. Right now however I run embarrassingly slow at nearly 20 min miles. I can actually walk 15 min miles so it may be just a matter of conditioning my legs a little more. I was trying the c25k but was struggling with the first week so I am starting with a derivative where I run for 20s and walk for 49s. I do this for 10 cycles followed by a 5 min cool down. Hopefully I'll be conditioned enough in a week or so to kickoff c25k properly.

@dmkoenig , where is that forum you were talking about. I wasn't able to find it.

Thanks all for the advice as well. I am really looking forward to this accomplishment.

dmkoenig · April 2015

http://community.myfitnesspal.com/en/group/88-triathletes-duathletes

amandammmq · April 2015

I used to do triathlons long ago, you will find that triathletes are a really friendly bunch!

One interesting thing that will help you complete the race faster without increasing fitness is practicing your transitions - getting on the bike after the swim, and starting to run after you finish the bike. You can shave several minutes off your time that way.

I have gained a lot of weight since those days, and let's face it, running while chubby is really uncomfortable. I like the suggestions that others have offered with the C25K program, and don't forget... you can always walk if you need to. It's all about completing the race and having a good time. If you don't run the whole thing, that is completely fine!

I will reiterate that triathletes are a friendly bunch. I remember a group of guy friends I saw at one race who were quite full figured, and they wore Speedos for the whole race. They had "Team Angry" written on their butts, and they got tons of cheers and encouragement.

As for the slow running, maybe have someone look at your form and see what is going on? Like, maybe you're spending a lot of energy swinging your arms, or lifting your legs really high, or bouncing like a gazelle? (Okay, that last one might be a bit of a stretch, but you get my point)

I hope you have a lot of fun at the race. If you get a chance, go watch a triathlon (if you never have) before the big event. That will probably be helpful, too!

Jessikin13 · April 2015

I've only done one. Buuuuuut. I will say that the most important thing for your first one is to have fine. I had a terrible time with the transitions because I was all amped up and couldn't figure out what to do with my bike and got very flustered. I still killed it.

jacksonpt · April 2015

rdec873 wrote: »

So, a little background on me. Last year I weighed 310 lbs and decided to train for a metric century. I ended up losing about 35lbs and had a blast training and completing the event. Unfortunately afterwards, I stopped training and gained most of it back (shame on me for that). This year I decided on another goal, and one that I have been meaning to tackle for some time now - a Triathlon. The events are a 250yd swim, 10 mi ride, and 2 mi run. I'm swimming over 500 yards in 18 minutes now so I'm comfortable with the swimming event. I have no problem with the cycling event either (although I plan on some brick training soon). My biggest concern is with the running. I just started running, and I am INCREDIBLY slow, and for some strange reason I run slower than I walk. My endurance is terrible, although I have only been running 2x so far. I am hoping that I will start seeing progress. Does anyone have any pointers? Especially for someone running with extra weight. Also any tips on training for the Tri would also be greatly appreciated (fitness, nutrition, etc).
Thanks,
Rich

Sounds like you have the capacity for the run, but have no real base to start from as you're still so new to running. I'd start off with a beginner program like couch to 5k, modify however you need to to get going, or just do some basic run/walk intervals on your own until you're ready for a structured program. Don't discount being slow. You're supposed to be slow at this point. Slow is the building block for fast.

glevinso · April 2015

rdec873 wrote: »

Race is July 12th so I should have plenty of time to prepare the running segment. Right now however I run embarrassingly slow at nearly 20 min miles. I can actually walk 15 min miles so it may be just a matter of conditioning my legs a little more. I was trying the c25k but was struggling with the first week so I am starting with a derivative where I run for 20s and walk for 49s. I do this for 10 cycles followed by a 5 min cool down. Hopefully I'll be conditioned enough in a week or so to kickoff c25k properly.

@dmkoenig , where is that forum you were talking about. I wasn't able to find it.

Thanks all for the advice as well. I am really looking forward to this accomplishment.

You got me there... I have seen some people with really poor run form before - but I don't know how to "fix" it. Are you bouncing up and down more than forward?

rdec873 · April 2015

You know its funny, but I thin what @amandammmq and @glevinso said about bouncing may be true. Today was a swim day but tomorrow I'm back on the pavement. I have a feeling I am covering more vertical ground than horizontal. I am far from a gazelle, but still may be somewhat of a problem. Hopefully it is just a temporary problem until my "running" muscles get stronger, then I can improve form.

First Mini-Sprint Triathlon

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