Saturday, February 20, 2010

Reverse Tri Workout Day ... 10 mile Run + 22.8 mile Bike + 1500 meters Swim

The plan that is being followed is a 1/2 Iron Man training program that I found on  So far this plan has been very straight forward and easy to follow.  My results from the plan have been very good as well so a certain amount of Trust have been earned.  When the instructions for today said 30 minutes swim, 60 minutes bike, and 30 minutes run my initial thoughts were to just do the workouts in the normal s/b/r order, but then I read this at the bottom of the instructions:

Reverse tri order, back to back if you can schedule it.
Being that this program has gained my trust I thought, "what the heck?' and decided to give it a try.  I am really not sure what the actually training benefit of doing the workouts in reverse order may be?  Possibly just to mix things up a little or to see how your body responds starting the swim fatigued.  Not really sure?  Oh, and I was feeling extremely strong and fresh today so I tacked on some addition time (extra 1.5 hours) and distance:  90 minutes run (10.04 miles), 75 minutes bike (22.8 miles), and 45 minutes swim (1500 meters).

Just to do things a little different I did a VLOG (video log) recapping my day after each workout.  I just watched them and found that they are quite boring, but maybe someone will enjoy.  I have zero video editing skills so these are unedited and at times shaky.  They have that "Paranormal Activity"/"Blair Witch" feel to them - expect without the demonic possessions and stuff.

Picture #1 -  Me looking fresh and ready to go right before run:

Video #1 - After 10 mile run.  Looking pretty fresh still:

Video #2 - On the Trainer:

Video #3 - After the trainer ride, looking pretty beat:

Video #4 - After Swim, looking better than I feel now:

Yes, it appears I grew a beard from the first pic to the final video.  That is not uncommon for this hairy SOB.

Overall I had a really good time pushing my limits.  Normally on longer training days I will keep the heart rate low and work on building base.  But not today!  The pace on the run was 8:55/mi.  On the bike I followed a Race Day DVD and did a number of intervals and big chain work.  In the pool I ended with some hard intervals in the 1:55/100 M range.  Right now my legs are feeling a little tight but I usually feel this after I run more than 10 miles.

Good training day.  Tomorrow is going to be an AM swim and then an easy PM recovery ride on the trainer.

Thanks for Reading and I hope you enjoyed the videos,



  1. great training day! All I did was ski gates all day! this cross training thing is a blast! A few ore weeks of playing on snow on weekends and then it is go time! Have a good light training day tomorrow! Cheers!

  2. Excellent post today! I really enjoyed your videos. All I can say is WOW! Super training day. I have to agree that I don't know what the advantage is to a reverse triathlon except to change things up and make the training interesting. In reality, however, I can see why the triathlons are not normally done in this order. Can you imagine someone who bonks in the open water!

    Well, you definitely have the conditioning to do your Oly. Oh and congrats on you 200 meter PR.

  3. Awesome trainings as always!

    Like Boomer said, totally like your videos (gives my brain a little rest from reading blogs... not that I don't enjoy it).

    Ha ha... I totally noticed the beard thing as the day went on!

    On a side note, I have a question about running. I like it, but my feet get numb and tingly about 10 minutes in to the run. Then I can walk it off for a minute or two but once I start running again it comes back in about 10 minutes.

    I know my shoes aren't too tight and I use good shoes. Any tips or suggestions? Not enough support or too much?


  4. Boomer - It would really suck to drown because you went too hard on the bike ... lol!!!

    Annie - that is a tough one. First of find a local running store and have them analyze your stride. You may be an over-pronator and need a shoe with more padding. You may need more arch support and a shoe that matches.

    Or it may just be a case of a wrong size on your shoe. They might be too tight. Try to go up a half size.

    But your best bet is to got to the running shop and talk to someone who knows.

    Running could really be the sport to help you be an even more "Amazing Shrinking Girl" Once I started running I drop another 10 pounds like that!!

  5. Ha ha, Boomer gave me the exact same advice. I shall listen!

    Thank you

  6. Not sure where to post this but I wanted to ask if anyone has heard of National Clicks?

    Can someone help me find it?

    Overheard some co-workers talking about it all week but didn't have time to ask so I thought I would post it here to see if someone could help me out.

    Seems to be getting alot of buzz right now.