CROWLER's Triathlong training log

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  1. CROWLER's Triathlon training log


    SCT has inspired me to start my own triathlong log.

    I will be updating every few days.

    I am doing a triathlon in 2 weeks. I MAY post some pics so stay tuned


    It has been VERY tough hanging on to my muscle with so much cardio including bike sprints and intervals.

    I am down to a little over 200lbs and I have lost some muscle.

    I am going to compete at a little over 200lbs so I qualify for a division called Clydesdale not sure if I will do that or just run in the open/age group entry.

    I have a severe ankle injury from an accident about 6 years ago so not sure how the running will go.

    Actually the first race I have is an aqua bike. You swim half a mile then bike 20k. I have not swam nearly as much as I should but the bike training is going pretty good.

    Well I am off for a 15 - 20 mile bike followed by a 2 mile run.

    Talk to you later


    CROWLER


  2. Looks sweet Crowler. I will be following.
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  3. Very cool. I wish you the best of luck bro!

  4. I wish I could say that I lost some muscle and was ONLY 200lbs...Best of luck Crowler!
    RcB Since 09-06-2011 20:55 EST, Post 49

  5. Good luck to ya Crowler!
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  6. Quote Originally Posted by stxnas View Post
    I wish I could say that I lost some muscle and was ONLY 200lbs...Best of luck Crowler!
    LOL, no doubt.

    Good luck on the event Crowler and train hard.
    ~ Nothing can kill the Grimace!!



  7. Good luck crowler

  8. All the best Cookie Dough man.

  9. THANKS


    Well I did chest, bis, back and tris then went for an 18 mile bike ride well over 20 MPH and then did 1.5 mile run.

    Lifting was GOOD. Hit a couple PRs at this weight. I do a modified HIT/DC program. Time under tension is most important so lifts are NOT alot of weight but I feel the damage they are doing lol

    Things like 225 incline 1 sec up 4 sec down I do 12 reps, rest for 5 deep breaths do 3 more reps, rest 5 more deep breaths then do 2 more reps. If I had a spotter I could do more but am in my back barn lifting by myself. Hate to make my wife a widow lol

    Bike ride was sort of strange, got pains in my hamstrings within the first 10 mins, tried stretching. They did go away so the next 45 mins were interesting. LOTS of wind but I was happy with my speed.

    The run was not as good as I would have liked. I had to hobble for about half a mile, my ankle is pretty bad today swollen up and hurts. Some days are better than others. So over all I would say a 9. I did what I wanted to, got myself confident I will have a nice race on Sat.

    I am concerned about the swim as I have swam VERY VERY little. I will rectify that over the next 2 weeks.


    CROWLER

  10. Quote Originally Posted by CROWLER View Post
    THANKS


    Well I did chest, bis, back and tris then went for an 18 mile bike ride well over 20 MPH and then did 1.5 mile run.

    Lifting was GOOD. Hit a couple PRs at this weight. I do a modified HIT/DC program. Time under tension is most important so lifts are NOT alot of weight but I feel the damage they are doing lol

    Things like 225 incline 1 sec up 4 sec down I do 12 reps, rest for 5 deep breaths do 3 more reps, rest 5 more deep breaths then do 2 more reps. If I had a spotter I could do more but am in my back barn lifting by myself. Hate to make my wife a widow lol

    Bike ride was sort of strange, got pains in my hamstrings within the first 10 mins, tried stretching. They did go away so the next 45 mins were interesting. LOTS of wind but I was happy with my speed.

    The run was not as good as I would have liked. I had to hobble for about half a mile, my ankle is pretty bad today swollen up and hurts. Some days are better than others. So over all I would say a 9. I did what I wanted to, got myself confident I will have a nice race on Sat.

    I am concerned about the swim as I have swam VERY VERY little. I will rectify that over the next 2 weeks.


    CROWLER

    Damn Crowler. What a man.

  11. This is awesome. I've been digging some more broad athletic activities lately as well Crowler. I think at times we immerse ourselves so much in looking athletic that we forget to actually be athletic..

  12. Quote Originally Posted by Mulletsoldier View Post
    This is awesome. I've been digging some more broad athletic activities lately as well Crowler. I think at times we immerse ourselves so much in looking athletic that we forget to actually be athletic..

  13. Well that little 1.5 mile run two days ago REALLY swelled my ankle up. It doesn't seem to happen nearly as much when I run on the beach. Maybe I need to move closer to the ocean lol

    Ok today I did a 1/2 mile open water swim. Within the first few mins my tris and shoulders were pumped up(who would think you would NOT want a pump lol)

    So the rest of the 1/2 mile was pretty painful and it was like lifting 20lbs dumbells 300 times in one set

    Finished it which is good seeing as how in less than 2 weeks I have to do that for just the FIRST part of the race. Water was COLD, I had a wetsuit on so it help ALOT but my feet and hands were still getting numb. I was ok with the workout, can't expect much more with so VERY little swimming practice in the last few years.

    Ankle is being iced yet again and I can't even sleep with the comforter covering it as just that little bit of weight causes more pain. Hopes for a good steady race are still high.

    Could be because I practiced putting on and taking off my bike shoes while on the bike while at about 20 MPH. I repeated this approx 30 times.

    A couple times I really wrenched the ankle a few times. BUT this alone can save you half a minute which in the long run can be the differance of a few places in the race.


    CROWLER

  14. Quote Originally Posted by CROWLER View Post
    THANKS



    Lifting was GOOD. Hit a couple PRs at this weight. I do a modified HIT/DC program. Time under tension is most important so lifts are NOT alot of weight but I feel the damage they are doing lol

    Things like 225 incline 1 sec up 4 sec down I do 12 reps, rest for 5 deep breaths do 3 more reps, rest 5 more deep breaths then do 2 more reps. If I had a spotter I could do more but am in my back barn lifting by myself. Hate to make my wife a widow lol




    CROWLER
    I do a rest pause kinda workout like that too, you are a brave man doing that with no spotter lol

  15. Sweet--- best of luck to you

  16. bike 3 mile warm up VERY happy NO pain. Both my achillies were acting up. I think from running on the beach the other day. Then I did 4 x 4 mile intervals. Went well. I was good and didn't turn them into an all out sprint. 3 mile cool down. I passed(going the other way unfortunately ) a group of 3 triathletes and then another group of 2 triathletes. I am ITCHING for this race. I gotta represent the bodybuilding clan!

    Kept to my game plan. then went home and did a 15 min continuous swim. YIKES it was cold even with a wetsuit on.

    Day was another strange one. I broke the cleat on my bike shoe, broke my brake cable and suddenly my goggles now leak water. BUT the good news is it is still 10 days from race day so this is the PERFECT time for it to happen.

    I probabaly have enough time to replace all 3 before the race.


    CROWLER

  17. Good luck.

  18. Thanks glsa!


    Well after my practice swim the other day I realize I am in a BIT of trouble and need to double my efforts. I REALLY do not want my tris and shoulders to give out half way through the race and end up doggie swimming back to shore

    To this end I did a swim workout in the AM and then again tonight when I got home. No bike workout today. I feel pretty good about the bike part but the swim is in some doubt. BUT fear not my fellow iron pumpers I am on the case and shall NOT let you down. I pledge to represent us iron heads well agains the skinny tri guys lol


    CROWLER

  19. Quote Originally Posted by CROWLER View Post
    = I pledge to represent us iron heads well agains the skinny tri guys lol


    CROWLER
    Haha, I'm sure you will represent well!

  20. Quote Originally Posted by CROWLER View Post
    Thanks glsa!


    Well after my practice swim the other day I realize I am in a BIT of trouble and need to double my efforts. I REALLY do not want my tris and shoulders to give out half way through the race and end up doggie swimming back to shore

    To this end I did a swim workout in the AM and then again tonight when I got home. No bike workout today. I feel pretty good about the bike part but the swim is in some doubt. BUT fear not my fellow iron pumpers I am on the case and shall NOT let you down. I pledge to represent us iron heads well agains the skinny tri guys lol


    CROWLER
    No problem. I think it is very cool that you are doing a triathalon. Show them you can put those muscle to good use. That they (the muscles) are functional and not just for show!

  21. THANKS!


    CAUTION pimping ahead. We now are taking orders at Low Carb Liquid Sucralose Liquid Splenda - Home The resellers have had a tough time keeping the Healthy Cheat Foods instock so we will be selling from our site. AND shipping is ONLY $1 We also are running a sale and doing a buy 3 get 1 free so the prices are VERY low. BUT only for a few days.

    Ok back to the log, I am up MUCH too late although I did take a nap today so not as bad as it could be.

    Update tomorrow.


    CROWLER

  22. Ok did 4 workouts today.

    Swim Workout: Mostly concentrating on form. Trying to 'catch' as much water as possible, which definitely helps you swim faster BUT it puts alot more pressure on the shoulders and tris. So I was not able to do many strokes before having to take a rest but I am building up to longer and longer times.

    Weight workout:
    Chest
    Back
    Bis

    I didn't do tris and shoulders as I normally would because I am trying to keep them relatively fresh for my swim workouts.

    Bike Workout:


    After the first 3 miles my achilles tendon on my right leg started giving me some pain. I probably should have stopped but I kept going another 27miles for a total of 30 miles.
    I took it pretty easy.

    I was not pushing it but wanted to get some miles into get myself accustomed to longer workouts.My avg speed the first 9 miles was 16.9 MPH Next 9 was 18.2 MPH Next 9 miles I avg 18.5 MPH Last 3 miles as always is a VERY easy cool down. I feel it helps me recover much quicker for the next day.

    Those are not very fast but I was not pushing hard. I hope to avg 20 MPH for the race which is 12 miles, so doing 18 MPG for the last 18 miles has me feeling good.

    2nd Swim Workout of the day: Did a continuous swim of approx 15 or more mins. I didn't push real hard as I already have put alot of work in on my shoulders and tris for the day.

    So overall for the day I met all my workout goals so it was a really good over all day.

    That is it. Tomorrow is another day

  23. Swimming is a heck of a lot tougher than people think. I just started back up this week, I had been swimming once a week for a good part of last year during my marathon training. First few times are a shock, and if you did any type of upper body work the day before, you sure do feel it in the water. Keep at it, I find myself improving dramatically every time I get in.

  24. Thanks BUDDY! Good luck to you too!


    BTW you said if you did weight workout day before. I am doing AM and PM swim workouts every day. Also weight workout during the day some days. lol

    CROWLER

  25. Three workouts today

    AM Swim I can't believe I really don't even remember what I did lol I think it was some easy intervals.

    Bike Workout This was a fun. 3 mile warmup then I did
    2 x 2 mile intervals
    10 x 1 mile intervals

    I did them on an out and back course. There might have been a little bit of wind against me on the way out and of course with me on the way back. BUT the 1 mile intervals out I was doing them at 24.3 MPH Then coming back I was at 25 MPH and even got up to 26 MPH a few times.

    These were REALLY tough, but I love this sort of tourturous workout against the clock. I just picture what things will look like on race day and hit it as hard as I can.

    Does anyone else train with anger? Today I intentionally got myself pretty POed before the workout and then I put the hammer down.

    2nd Swim Workout I did a continuous swim of almost 20 minutes. This was REAL nice. I didn't even have to push real hard. My shoulder is feeling ok so everything is right on track.

    Overall faster times on the bike than I thought and able to push the night swim more than I thought I would so a all around good day.


    CROWLER
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