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Sprint Biathlon

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Sprint Biathlon

Post by Rix on Sat Jun 29, 2013 11:12 am

In Septemeber I will be competing in a sprint triathlon, due to the month its in and weather it wont include swimming :cry:. The event is 10km Run, 22km Bike, 5km Run. I idealy would like to do it in around the 2 hour mark, and atleast under 2 and a half hours. Does any one have any tips or advice on...
-Training
-Equipment
-Clothing
-What to expect

etc. What I had in mind was keeping my progressions of push pull lower, monday to wednesday but add a lot of cardio after, then thursday and saturday i will be doing 2-3 hours MA, and sunday I generally do some sort of leasurely form of cardio. I have a stationary bike and powerbreather which I imagen would come in handy along with a lot of metcon training and tabatas?


Last edited by Rix on Sun Jun 30, 2013 5:47 am; edited 1 time in total
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Re: Sprint Biathlon

Post by trainingforlife on Sat Jun 29, 2013 2:21 pm

This guy here has posted a few things on that style of training
http://www.usajg.com/

Also cross-fit did a sprint last year as an event may want to google it.

Met-cons that may help
1 mile run
100 pull-up
200 push-ups
300 squats
1 mile run

Run 1 mile
60 push ups
40 dips
20 handstand pushups
10 pistols (each leg 1⁄2 rep)
20 handstand pushups
40 dips
60 push ups
Run 1 mile

Bike 3000 meters
75 Kettlebell swings, 1.5 pood
Run 1000 meters
60 Wall ball shots, 20 pound ball
Run 1000 meters
45 Pull-ups
Bike 3000 meters

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Re: Sprint Biathlon

Post by Rix on Sat Jun 29, 2013 3:02 pm

Cheers Z. I'm liking the first two workouts, gonna try them
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Re: Sprint Biathlon

Post by trainingforlife on Sat Jun 29, 2013 11:10 pm

Post the time I would like to see them!

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Re: Sprint Biathlon

Post by GreekPT on Sun Jun 30, 2013 12:30 am

You get better/stronger at lifting by lifting, so it goes with biking and running. A stationary bike, depending on quality, is a far cry from getting on a bike and biking hard outside. Same with running....squats and core work will help but ya gots to run.

And your race is a biathlon, 2 events. My recommendation, become quite friendly with bricks - biking hard then jumping off and running. Even for 10-15:00 at first to get your legs/body used to that transition, because it usually hurts and sux in all kind of crazy ways. Oh, don't forget spending time on the transitions - think about how far a person can get on a bike at 20mph, while you're losing precious minutes fiddling with your helmet strap or laces.

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Re: Sprint Biathlon

Post by Dave on Sun Jun 30, 2013 4:29 am

Train hard, I'll definitely be watching this!
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Re: Sprint Biathlon

Post by Rix on Sun Jun 30, 2013 4:56 am

Cheers Greekpt ill bare that all in mind. Getting scared now haha. I think I'll buy a road bike too.
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Re: Sprint Biathlon

Post by Rix on Sun Jun 30, 2013 5:56 am

Ahhhh so much biking and running... I'm gonna die. Can I do full body nearly every day? Metcon stuff every day with cardio if my diet is super on point? And am I gonna lose a lot of muscle mass haha? I'm pranging out about it, it's more than I have ever ran or cycled. It's only 2 or so months away. Need to get super fit. KSO's or Air Rifts.
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Re: Sprint Biathlon

Post by GreekPT on Sun Jun 30, 2013 2:14 pm

Dude, you are 19. You can do anything.....and recover about 23 minutes later.

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Re: Sprint Biathlon

Post by Rix on Sun Jun 30, 2013 2:21 pm

Haha suppose so, my diets good lately
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Re: Sprint Biathlon

Post by GreekPT on Wed Jul 03, 2013 2:54 pm

If you sign up to this site, you get weekly emails with lots of helpful swim, bike, run, nutrition, etc. articles...all free of course:

http://beta.active.com/triathlon/Articles/4-Ways-to-Save-Your-Legs-for-the-Triathlon-Run.htm

https://marketinghub.active.com/instant-ads/content-newsletter?username=&r=5933&internalRedirect=

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Re: Sprint Biathlon

Post by Rix on Wed Jul 03, 2013 3:26 pm

Cheers mate.
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