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Hi

I just completed my first ever duathlon. The people were really friendly and supportive. One of my fellow club members lent me a singlet as I thought my riding shirt might suck. I had an amazing breakfast, bacon, eggs, jokes. It was low fat yogurt, frozen berries and Swiss muesli, with some low carb protein powder mixed in.

I had one of the fowl carb hits right before we took off, I thought I was on drugs for the first k or so. I could not hear anything at all and everything had a slightly orange tinge.

I got off to a good start in the pack, a few guys over took me as I set my pace to high. I was quick into transition area. The 3km wore me down more than I thought.
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Lesson 1

Vince advises me to “run on the flat, not hills yet”

I live in a very hilly area, and I thought I would just run up mountains and inclines anyway. I found that I had power up hills, but the long flats require a different type of style, to endure them you need to train on the flat.

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So I got out on the bike and felt good, I was over taken by a couple of peoples, I envied their cleats and thought first thing I am going to do is get some and train on them. I over took one of them on a hill, I have good power up hills, I remembered to “enjoy the burn”. However at the top of this hill, I had a stich unlike any other I have ever had.

At the top of the hill, it vanished, and I pushed on.
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Lesson 2

Get cleats, train with a group so I can push myself more.

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I was starting to enjoy myself, all this training, and now I am achieving my goal. I picked up slightly and felt good.

Rounding a corner now and I felt good coming up the hill. Some guy who over took me earlier was struggling and I flew by him. It was right about then I heard a strange sound, my tyre deflating.

Devested, I walked with my bike. I had no spare tube, 18km, pfft no sweat I thought, it will be fine.

I was wrong.

I started running with my bike, with about 8km to go. At some point a girl asked me if I was alright, would I like a tube. Her generosity picked me up, I changed my tyre and I was off again. This all took about 15 minutes (from flat to repair, perhaps 20).
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Lesson 3

My tyres were getting old, I would have replaced them but I was tight on funds. Next time, new tyres, putty stuff on the inside and “gators” to protect the sides.

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So I am enjoying myself, climbing some gradients, having fun. I am going to finish after all!

My GF volunteered and she was screaming for me as I yelled “ I got a flat” She didn’t seem to mind, later she said I was still in the middle of the pack. I find that really hard to believe, we will see when results come out I guess.

Into the tranny and ppl are screaming “good on you” and all sorts of stuff. I took off into the final leg, it was harder than I thought, but I made it. People in my club were yelling out “welcome to the club Thomas” and it was all happy days.

So although I am EXTREMLY frustrated that I was unable to get a bench mark on my time, I am glad I did this. It has been really challenging trying to stick to the program, and I have pushed myself really hard. I believe I am fitter now than any other time in my life (well pretty much), and I have done something not every person will accomplish.

What’s next? Well I have lost some size (that’s fine) and since I have my spiffy gym membership, I want to get that back + some. I have my program so I will post it hear and probably post some more pics.

I have a hard time with my diet. My record of pure clean eating is only three days! I want to get better at cooking healthy food.

There is half marathon on in a couple of weeks. 21.5 km. I might think about giving it a go, but I am not sure if I am ready. I am going to keep riding, and swimming and of course running.

I have already booked week after next out with a 6 day training roster.

Thanks for all your time Vince, it has been a really cool experience. They run some dualthons in Winter and I am really keen to see what time I would have made!


Here are some pics







I am strong! (well my bike is light)



This is me August last year, same time I started this journal:



And this is me post race (note, I have been eating to much all week, I normally have less of a gut, getting rid of it has been my main goal)



Have a great day!

Tom
 
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Wow, sounds like an exciting day! I think I'd like to do something like that someday. Awesome progress, it's always encouraging to see before and after pics, you look great!
 
Great job! I also was out of tubes during my first triathlon (I had two flats but brought only 1 tube) and a woman passerby also offered a tube. Maybe it was the same woman?
 
Cheers mate!

I just woke up, getting ready for work. Don't feel too sore at all. Riding bike to work today. I'll probably ride everyday due to no fundage, but this week is all about rest.

I figured out what happened to me. They had just resurfaced the road, I was in the shoulder the whole time while most other stayed on the edge of the
tarmac. I thought because the rules said to stay left.... Well I must have picked up a rock on the way.


Boom!

Lol
 
I am lost.

I am not sure what to with myself. I had a rest (well I rode my bike to work right after race).

I have this work mate who wants to training for a half Ironman in December, but the numbers are just insane. Part of me wants to go back to the gym, but I think I like being outdoors now.

Anyway, I am just going to keep training.

Today I went for a 5.5km run, and I have to say I am pretty damn fit now (against the average person that is). I was not tired at all, I did not get puffed out, I recovered really quickly (like 30seconds and I had my breath back) and I just felt good.

I also went for a 5km bike with my gf in tow. She wants to lose 15kg and I am going to help her. She will be starting a journal soon.

I might train with my work mate for a while and see where it gets me.

peace y'all

Spacey
 
Do whatever you feel like doing but if you're going to start formal training wait until the 16th. Give your body the opportunity to rest and recover. Zero intensity. All work done easy.
 
Hi

I’ve had some trouble trying to decide what I’m going to be doing with my training. I have decided on a couple of things though.

I want to go back to the gym and work on my program for a while. The program has been designed by the trainer to gear me up for the race I have completed. I pay good money to use the gym so I should go back. I have lost some size and I want to get it back a bit.

I have decided I am not really interest in training for a half Ironman at this point. My workmate suggested it, so it is not a goal of my own design. I am not writing off training for these events all together. We have a duatlon season starting up in May or so. I am thinking about going in some races and trying to finish without getting a flat tyre. Training for these events has a really positive impact on my life. It makes me a better worker keeps me away from the pub which is really positive. Not drinking inturn has a positive impact on my relationships.

However there is a half marathon in May I want to enter. I would like to endure it, not win it.

I am concerned that the training required to go in the event will detrimentally effect my weight lifting, ie I will breakdown protein (muscle) while I am training for a run. I have been told that anything over a 40 minute run will start to break muscle down. Perhaps topping my diet up with protein and trying to maintain a anabolic state is the trick.

Since my race I have been lazy with my diet, way to much take out, and a few beers thrown in there. so today I am starting fresh with my diet. Vince suggested I don’t train until the 16th of March to let my body rest if I am about to begin formal training. Well I am of sorts, but just not for Ironman (yet anyway, perhaps if I change my mind in the next two month’s I’ll have six month’s to train for it).

I have enjoyed working with you Vince, and would love to continue to get support and direction from you. I am just lacking a little direction right now. All I really know is I want to go in the half marathon at this point. 21.5km. Can I train for this and incorporate some cycling, swimming and gym work? Would you be willing to work with me on this?

I am also interested in learning more about training at different heart rate zones.

Bye

Tom
 
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Backspace said:
However there is a half marathon in May I want to enter. I would like to endure it, not win it.

I have enjoyed working with you Vince, and would love to continue to get support and direction from you. I am just lacking a little direction right now. All I really know is I want to go in the half marathon at this point. 21.5km. Can I train for this and incorporate some cycling, swimming and gym work? Would you be willing to work with me on this?

I am also interested in learning more about training at different heart rate zones.
Click to expand...

What is the date of the half marathon?
 
May 17.

My coworker would also be interested in going off any program you design. It will be good for me to have a training buddy also. He is way fitter than me.
 
Backspace said:
May 17.

My coworker would also be interested in going off any program you design. It will be good for me to have a training buddy also. He is way fitter than me.
Click to expand...

Fair enough but there are rules:

The first rule of Fight Club is - you do not talk about Fight Club. The second rule of Fight Club is - you DO NOT talk about Fight Club.

Seriously though, I'll send you an email later and we can talk about it.
 
I just ran in the 6km fun run near work and beat my old time by 47 seconds, even though I have only run once this month. It was hard though. I am still not recovered fully, I feel like I have smoked a pack of cigarettes (I don’t smoke). So the total time for the 6km was 30mins 7 seconds (lots of uphill)

I feel like I don’t have a goal, and that made my run very hard. The half marathon did not push me, but I have not officially started training for that. It was a massive mental battle to finish, but I made it. I even smashed out a sprint at the end. It was interesting though, as I found I could push myself more than I thought I could before. So I am running, and I realise ‘hang on, I’m able to run faster if I really want’.

I’ve been eating some good healthy food and getting in the habit of cooking at home again. Right now I’m chewing on some a carrot supreme salad with mustard pasta chicken.
 
Hi

Q: If I’m in a calorie deficit, and I train really hard, how the hell is that supposed to work/ I need carbs and stuff don’t I ? Anyway.



It was tough recovering from that run! I think I really must have pushed myself very hard, considering I beat my old time by 47 seconds, and it was one of the hardest workouts I have done so far.

My diet has been really good, and it’s only going to get better. I have managed to go back to my new habit of cutting alcohol out heaps and heaps (my BD this Sat so that may change then), and I have been eating really clean foods and cooking at home.

My partner wants me to make a program for her so I am trying to focus on diet as a priority to make a solid lifestyle change. I have to help her in this so I will be helping myself. If I’m asking her to go on a deficit of 500 calories per day for the next three months or so, It’s not going to be cool if I bring home a packet of chips is it.

Anyway, MR T sent me mail and I am going to send some stuff back and then I guess training begins!

I have lost muscle, that is a concern for me. But I am in heaps better shape which was my goal all along. I think I was getting fairly big for a while there. I want to be big again, and I will be. but once I cut out the body fat % I will be lean. I’ll try and expose my abs.

Bugger I’m going to need to go into a deficit also
 
Hey guys

Still waiting to see what I'm going to be doing, but I went for a 2mile run today and did it in 15.20 seconds. Not really that great but I can get back.

I really really wish someone could supply me with a decent answer to this question.

If my BMR is 1700 calories per day, and I go into a deficit of 500 calories, then do a 40 minute RPM class that burns 600 more, do I need to eat extra to make up for my deficit?

Please?
 
I am training for a half marathon. I will be posting my detailed information on a site that suit my needs more (specific distance etc), however I don't want to break up WFTF. Therefore, I will just post some distances now and again to keep any who may be interested in my progress. If you actually want to see what I am doing (Which I would be really surprised about) PM me and I will send you a link to where I will be posting detail.

6km run today.
 
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Backspace said:
Hey guys

Still waiting to see what I'm going to be doing, but I went for a 2mile run today and did it in 15.20 seconds. Not really that great but I can get back.

I really really wish someone could supply me with a decent answer to this question.

If my BMR is 1700 calories per day, and I go into a deficit of 500 calories, then do a 40 minute RPM class that burns 600 more, do I need to eat extra to make up for my deficit?

Please?
Click to expand...

I am training for a half marathon. I will be posting my detailed information on a site that suit my needs more (specific distance etc), however I don't want to break up WFTF.
Click to expand...

I am so sorry no one has taken the time to answer your question, Backspace. :(

Your BMR is your base everyday need (as if you slept all day or laid in bed with a coma and did not move).

You adjust your deficit from your MT-Line. For example, if your base need (BMR) is 1700, and when you ADD in activities, the MT-Line becomes (example) 2500 calories. You would then create deficit from this 2500 MT-Line. Or about 2000 calories (-500c).

If you want we can work together and try to figure out your calories and what not (more specifically) if you desire. Let me know.

And, Yes, I am interested in your progress! :)


Best wishes

Chillen
 
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Hey chillin, your answer has helped me like you can not believe. I am making a program for my Gf and I did want to start until I had an exact answer.
 
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