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 Post subject: Austin! The Musical. or Vegantri's Training Journal.
PostPosted: Sun Jun 10, 2012 8:40 pm 
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Location: Austin, Tx
Intro:
I am a little late to starting my 2012 journal posting but have been training none the less.
I am in my 5th year triathlon racing with a goal of doing the Texas Tri Series plus the Austin 70.3.
So far things have been going well and the plan is to use the journal here to keep things on track.

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 Post subject: Re: Austin! The Musical. or Vegantri's Training Journal.
PostPosted: Sun Jun 10, 2012 11:28 pm 
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Location: Austin, TX
Great to see you on the forum!

Hope all is well and maybe see you around ATX. I'm on the east coast the next 2.5 months but back later on this summer.

Have a great one! All the best with your upcoming Tri Series!

-Robert

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 Post subject: 7/11 Workout
PostPosted: Tue Jun 12, 2012 7:09 am 
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Location: Austin, Tx
Barbell Split Squats
Dumbbell Bench Press
Cable Row
Military Press
Preacher Curl
Cable Pull Down
Weighted Stability Ball Crunches
Stability Ball Superman Holds

3 Mile Run.

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 Post subject: 7/12
PostPosted: Tue Jun 12, 2012 9:05 pm 
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Location: Austin, Tx
Swim:
350 warm up
8 x 25 drills
7 x 100
10 x 25 sprints
350 cool down
1850 yards total

Bike:
Rained out.

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 Post subject: Re: Austin! The Musical. or Vegantri's Training Journal.
PostPosted: Wed Jun 13, 2012 10:53 am 
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So impressed by triathletes. You do weight training and long distance swimming or a significant run like 3 miles all in the same day? I though most people try to train specific muscle groups at a time. Do you think combining this gives you an advantage or do you think it may slow your muscle training/ recovery process at all? I don't have an opinion here, I'm no triathlete. I was just curious as to your thoughts as to why you train the way you do?

-Dylan


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 Post subject: Re: Austin! The Musical. or Vegantri's Training Journal.
PostPosted: Wed Jun 13, 2012 3:53 pm 
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Location: Austin, Tx
C.O. wrote:
So impressed by triathletes. You do weight training and long distance swimming or a significant run like 3 miles all in the same day? I though most people try to train specific muscle groups at a time. Do you think combining this gives you an advantage or do you think it may slow your muscle training/ recovery process at all? I don't have an opinion here, I'm no triathlete. I was just curious as to your thoughts as to why you train the way you do?

-Dylan


My weekly/daily workout load changes with where I am at in the season. So for the off season I will lower the swim/run/bike volume to maintenance mode with one workout a day and do four days of weights to add on some muscle. As I get into prepping for the racing season I will start to add volume on the swim/run/bike side and reduce the lifting to three days and once things get rolling it pretty much becomes the opposite of off season where I am mostly doing swim/run/bike workouts and lifting goes to maintenance with just two days a week. So when I am doing the four lifting days I will do more muscle group specific workouts with heavier weights and as I work my way to the two my workouts become more total body with lighter weights and more reps. Currently my schedule is:

Mon: Lift
Tues: Bike & Swim Weds Run & Lift
Thurs: Run & Bike
Fri: Swim & Lift & Bike
Sat: Bike & Run
Sun: Run & Swim

In a few weeks I will drop down to just two days of lifting and leave the rest of the schedule intact with the run, bike and swim workouts getting longer.

While my data is totally antidotal I find that lifting helps a lot with running and cycling and doing a regular core workout helps with all three sports and by adjusting my resistance training to be complementary to what I am trying to accomplish with my racing goals it avoids prolonged recovery times.

That is the kind of the high level overview of it. Hope that makes sense.

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 Post subject: 7/13
PostPosted: Thu Jun 14, 2012 7:57 am 
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Location: Austin, Tx
Interval Run
10 min warm up
18 x 30 sec sprint with 30second active recovery
10 min cool down
38 min total, 5 miles, 7:31 pace

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 Post subject: 7/14
PostPosted: Thu Jun 14, 2012 9:41 pm 
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5.6 mile easy run with a crap pace.

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 Post subject: Re: Austin! The Musical. or Vegantri's Training Journal.
PostPosted: Fri Jun 15, 2012 3:57 pm 
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Hey man will you be at the Scott Jurek thing on Monday? Bunch of folks from VRA will be there.

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 Post subject: Re: Austin! The Musical. or Vegantri's Training Journal.
PostPosted: Sat Jun 16, 2012 9:21 am 
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No, I am heading out of town Sunday. Stupid work travel makes me miss everything.

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 Post subject: 7/16
PostPosted: Sat Jun 16, 2012 4:05 pm 
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Lake Pflugerville Triathlon course ride. Recon for tomorrow's race.
14 miles @ 20.5 mph.

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 Post subject: 6/17 - Race
PostPosted: Sun Jun 17, 2012 2:46 pm 
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No workouts today per se but it was a race day.

16th/76 Age Group, 82nd/407 Gender, 89th/691 Overall, 1:15:48

500m Swim / 14mi bike / 3mi Run
1:59 per 100m / 20.7mph / 7:35 per mile

Overall I am pretty happy with the results. I think I have a tendency to soft peddle during the bike to keep from blowing up on the run and will likely push harder in the next race. Still need all around improvement but I am happy with the run and bike splits.

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 Post subject: 7/20 Workout
PostPosted: Wed Jun 20, 2012 2:34 pm 
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Location: Austin, Tx
Interval Run:
10 min warm up
3 x 3min speed intervals with 3min jog recovery
10 min cool down
38min total 4.8 miles. 7:53 pace


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 Post subject: Re: Austin! The Musical. or Vegantri's Training Journal.
PostPosted: Thu Jun 21, 2012 2:22 pm 
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Location: Austin, Tx
June 21st 2012

Bike/Run Brick. 1hr bike followed by 10 min run.

Also, full race report from last weekend for anyone interested in that type of thing.
http://trivegan.net/2012/06/21/lake-pfl ... triathlon/

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 Post subject: Re: Austin! The Musical. or Vegantri's Training Journal.
PostPosted: Fri Jun 22, 2012 4:39 pm 
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6/22/2012
1:45 ride at solid pace.

I have been slacking on swimming.

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