Triathlon Anyone?

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tstiansen
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Triathlon Anyone?

Post by tstiansen »

I started doing triathlons last summer and am planning on doing two or three this season. I'm interested in discussing nutrition and strength training as it applies to swimming, biking, and running.
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Boss Man
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Re: Triathlon Anyone?

Post by Boss Man »

What do you currently eat meals wise and what times do you eat?

Also there might be a way to do what you want.

Strength training could look something like this.

Squats, 2 sets 10 reps

Lunges, 2 sets 10 reps

Deadlifts, 2 sets 10 reps

Bench Press, 2 sets 10 reps

Bent Over rows, 2 sets 10 reps

Shrugs, 2 sets 10 reps

Planks 90 seconds

You look like you've done some lifting before, so you should fine going for 10 reps heavy sets

I'm assuming you don't lift much or haven't.

This would then fit into a 5 day a week schedule

You could do something like this.

Day 1. Running

Day 2. Weights

Day 3. Cycling

Day 4. Day off

Day 5. Weights

Day 6. Swimming

Day 7. Day off.

I would alos consider switching the ratios depnding on what you're doing. I.E. more protein on weights days, more Carbs on cardio days and averaging on days off with a little less.

So by this you might do these

40/30/30 calorie ratio on the P/C/F for Weights

30/40/30 on the P/C/F for cardio days

33/33/33 on the P/C/F for the off days, but on those days if you burn less calories cut around 300 a day out, so if you eat 6 meals a day you can simply cut 50 a meal.

This should stop you adding a little extra fat on, that might cause a slight power to weight alteration.

I'd aim for around 3,500 calories a day, so you're getting enough nutrition for the exercise and then chop the 300 calories off the 2 other days.

Hopefully that all helps, but anything you can tell us about how you might be useful :).
tstiansen
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Re: Triathlon Anyone?

Post by tstiansen »

Great info! Thanks.

I currently eat 6 times a day: breakfast-snack-lunch-snack-dinner-snack.

I take a lot of vitamins, but the only supplement I use (3-4 times a week) is whey protein powder.
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Boss Man
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Re: Triathlon Anyone?

Post by Boss Man »

tstiansen wrote: I currently eat 6 times a day: breakfast-snack-lunch-snack-dinner-snack.
When I said meal wise, I meant choices of meals, not what you class each meal as :wink:
Alinshop
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Re: Triathlon Anyone?

Post by Alinshop »

I would think you would have to eat a shit load of calories to train properly.
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