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scooby
19th June 2012, 16:18
Hiya, decided to stuff just mainly weights and a c25k program. I want to get fit and lose weight, decided a steady triathlon program will be perfect!

I've found this: Run fatboy, run!!! (http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=262)

Do you have anything better or is this ideal?

Cheers,
Scooby

scooby
19th June 2012, 16:53
ooops, "Run fatboy, run" is aimed me mate!! :eek

northernladuk
19th June 2012, 16:59
ooops, "Run fatboy, run" is aimed me mate!! :eek

http://hot92and100.com/sites/default/files/FAILED_26.jpg

Diver
19th June 2012, 17:02
http://hot92and100.com/sites/default/files/FAILED_26.jpg

WNLS

scooby
19th June 2012, 18:00
Ah well, at least I owned up!! :rolleyes:

BrilloPad
19th June 2012, 19:21
Hiya, decided to stuff just mainly weights and a c25k program. I want to get fit and lose weight, decided a steady triathlon program will be perfect!

I've found this: Run fatboy, run!!! (http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=262)

Do you have anything better or is this ideal?

Cheers,
Scooby


Personally I would listen to your body. JUst try a bit of light running/cycling/swimming. of course the toughest bit is getting going - I have not found a way to get me through the first 5 minutes. But after that your body will love it. It wants to be fit.

scooby
19th June 2012, 19:31
Personally I would listen to your body. JUst try a bit of light running/cycling/swimming. of course the toughest bit is getting going - I have not found a way to get me through the first 5 minutes. But after that your body will love it. It wants to be fit.

Cheers bud. Completely changed my programme for tomorrow. 15min cycle, 30 weights, 15-20min run, 15min swim (my weak area!). Then the important and hardest bit, 15min sauna and steam room! :laugh

Spacecadet
19th June 2012, 21:05
Cheers bud. Completely changed my programme for tomorrow. 15min cycle, 30 weights, 15-20min run, 15min swim (my weak area!). Then the important and hardest bit, 15min sauna and steam room! :laugh

Try doing sprint intervals for the running/cycling. It really pushes your cardio system:

Interval Training | LIVESTRONG.COM (http://www.livestrong.com/article/2994-facts-interval-training/)

How To Do Sprinting Intervals On A Treadmill | LIVESTRONG.COM (http://www.livestrong.com/article/543904-how-to-do-sprinting-intervals-on-a-treadmill/)

Six sessions of sprint interval training increases muscle oxidative potential and cycle endurance capacity in humans (http://www.jappl.org/content/98/6/1985.full)

Our data show that aerobic endurance capacity was dramatically improved after only six sessions of sprint interval training, despite the fact that V̇O2 peak remained unchanged. Indeed, exercise time to exhaustion more than doubled in six of eight subjects who performed the training intervention

I do a minute on full sprint (18kph) then a minute walking (4kph) repeated 5 times. Took me 2 months of 1 gym session a week to go from 14kph up to 18

and make sure you do plenty of squats with those weights!

Diver
20th June 2012, 06:33
Walking briskly away from cakes, choc's, pies, pasties and other fattening foods is always a good way to start.

SupremeSpod
20th June 2012, 06:41
Walking briskly away from cakes, choc's, pies, pasties and other fattening foods is always a good way to start.

I do try but my left knee is f*cked :frown off to see the quack tomorrow :nerd hope he doesn't recommend :suicide:

BrilloPad
20th June 2012, 07:05
Then the important and hardest bit, 15min sauna and steam room without farting! :laugh

FTFY

BrilloPad
20th June 2012, 07:06
Walking briskly away from cakes, choc's, pies, pasties and other fattening foods is always a good way to start.

Personally if losing weight I prefer to avoid the carbs rather than fat.

BrilloPad
20th June 2012, 07:07
I do try but my left knee is f*cked :frown off to see the quack tomorrow :nerd hope he doesn't recommend :suicide:

Personally I find cycling supports the knee. I believe you were thinking of this? Good luck and please keep us informed.

Diver
20th June 2012, 07:09
Personally if losing weight I prefer to avoid the carbs rather than fat.

Yes, that's why I was thinking of going for direct injection

Do you see what I did there?

SupremeSpod
20th June 2012, 07:11
Yes, that's why I was thinking of going for direct injection

Do you see what I did there?

You told everyone you "like cock"?

Diver
20th June 2012, 07:25
You told everyone you "like cock"?

:laugh:rollin::laugh

I see what you did there

moggy
20th June 2012, 08:10
this will get you fit.. or kill you!

Tough Mudder - Probably the Toughest Event on the Planet (http://toughmudder.com/)

scooby
20th June 2012, 08:21
Try doing sprint intervals for the running/cycling. It really pushes your cardio system:

Interval Training | LIVESTRONG.COM (http://www.livestrong.com/article/2994-facts-interval-training/)

How To Do Sprinting Intervals On A Treadmill | LIVESTRONG.COM (http://www.livestrong.com/article/543904-how-to-do-sprinting-intervals-on-a-treadmill/)

Six sessions of sprint interval training increases muscle oxidative potential and cycle endurance capacity in humans (http://www.jappl.org/content/98/6/1985.full)


I do a minute on full sprint (18kph) then a minute walking (4kph) repeated 5 times. Took me 2 months of 1 gym session a week to go from 14kph up to 18

and make sure you do plenty of squats with those weights!

So, from what you are saying, I should put my c2-5k on hold (currently doing 2k straight run in 13min 23sec, due to increase to 3km this based on a plan I have) and do 2-3 weeks of sprint training? Ditto for the bike? i.e. all the plans i have are about exercising for a time period, which then increases, as Im starting from scratch.

Reading those articles etc it seems better for me to do sprint training for 2-3 weeks and then do a couple of weeks normal program to build up the distance? Make sense? or should 1 session of the 3 a week be sprint based?

This morning, I managed a reasonable 7.4km bike (15min) 2km run (13:24) and 200m swim (I'm tulip at swimming...) plus usual upper body weight routine (strengthening shoulder!). Not bad for a 1st day, and I dont feel too bad now. :happy

BrilloPad
20th June 2012, 08:23
This morning, I managed a reasonable 7.4km bike (15min) 2km run (13:24) and 200m swim (I'm tulip at swimming...) plus usual upper body weight routine (strengthening shoulder!). Not bad for a 1st day, and I dont feel too bad now. :happy

:yay:

I bet you feel brilliant!

Just remember your body never wants to start exercising. But once you get going it is superb!

I was really really rubbish at swimming. Following a few lessons I have upgraded to merely rubbish.

scooby
20th June 2012, 08:25
Can either of you recommend an online training log? Asics only do running...

Spacecadet
20th June 2012, 08:32
So, from what you are saying, I should put my c2-5k on hold (currently doing 2k straight run in 13min 23sec, due to increase to 3km this based on a plan I have) and do 2-3 weeks of sprint training? Ditto for the bike? i.e. all the plans i have are about exercising for a time period, which then increases, as Im starting from scratch.

Reading those articles etc it seems better for me to do sprint training for 2-3 weeks and then do a couple of weeks normal program to build up the distance? Make sense? or should 1 session of the 3 a week be sprint based?


You want to get some early gains in quickly to keep you motivated, build muscle mass and get your lungs and heart used to the hard work.

Are you a gym member? I can heartily recommend getting a trainer for a few sessions to make sure you've got a decent form, especially when running. It's suprising how something which you would think is a fairly basic physical activity can be improved massively with a small bit of coaching.
Forking out a couple of hundred pounds on training and making the appointments to see the trainer will also keep you focussed for the first couple of hard months.

Dallas
20th June 2012, 09:01
You want to get some early gains in quickly to keep you motivated, build muscle mass and get your lungs and heart used to the hard work.

Are you a gym member? I can heartily recommend getting a trainer for a few sessions to make sure you've got a decent form, especially when running. It's suprising how something which you would think is a fairly basic physical activity can be improved massively with a small bit of coaching.
Forking out a couple of hundred pounds on training and making the appointments to see the trainer will also keep you focussed for the first couple of hard months.

Careful,

depends how close to race day you are - adjusting running form, longer-term go for it, in the short term this will put you back as you introduce a new technique and muscles. Most folks usually do this type of stuff during the winter months not summer racing season.
If you have cash to burn, this time of year I'd go for swimming lessons, sounds like you need some.
But.
You are just starting out ... so go, just enjoy getting into a routine and build confidence, avoid injury and do some reading.

This Sunday morning at stupid o'clock on Ch 4 has 3 back to back Triathlon programmes - recommend recording and re-watching when you are lacking motivation.

Dont get too serious too soon, fast track to injury, self hatred and no friends :)

BrilloPad
20th June 2012, 09:06
just enjoy

:yay:

This is the best advice I have received anywhere.

Dallas
20th June 2012, 09:17
:yay:

This is the best advice I have received anywhere.

Cheers ears ;)

I know too many folks overtrain and end up hating it and/or damaging themselves.

Friend stopped at 17m in London Mara because he didnt 'feel' right. London Mara have rejected me x4 grrrr.

Depends on your goals and priorities.

ITS A HOBBY ....

Only 8 weeks to go Brillo ....

Spacecadet
20th June 2012, 09:19
Careful,

depends how close to race day you are - adjusting running form, longer-term go for it, in the short term this will put you back as you introduce a new technique and muscles. Most folks usually do this type of stuff during the winter months not summer racing season.

From how I read the OP; he's only just starting out



You are just starting out ... so go, just enjoy getting into a routine and build confidence, avoid injury and do some reading.

Dont get too serious too soon, fast track to injury, self hatred and no friends :)

Thats really down to personally preference

I tried the "easy in" approach countless times over the past decade and ended up giving up after a month or two every time and then finally ballooning to over 15 stone :frown
Last year I started again with a trainer once a week, one gym class a week(usually spinning) and/or one session by myself. Apart from a 3 month gap round the time my daughter was born I've been keeping at it with a minimum of 1 exercise session a week.

I'd say that getting the trainer made the biggest difference for me though. The motivation, encouragement and coaching really did help for the first couple of months whilst my body was battered in to some sort of shape.

scooby
20th June 2012, 09:23
I have just started out. it's a 22 week programme so no rush. I've been back running for 2 weeks, and am loving it. I used to run for the Corp in the army, but injuries and age meant I've done nothing for 10yrs. My technique is fine tho.

Already spoken to a friend last night who is a swim instructor and a big open water swimmer. She wants to me carry on for 2 weeks as I am, i.e. build the basic fitness, and then she will come and give me pointers, 1-on-1 sessions etc.

It's just nice to have motivation back. Too many injuries, too many excuses and now I'm 95% fit, I want to feel like Im 35! I've weight to lose and i want to be able to run round with the kids and not die from it! That is my ultimate target. My goal is to be fit enough to consider doing an actual triathlon if I wish and make sure i go to the gym 3 times a week.

Dallas, totally agree mate, and what a v good point about just enjoying it!

Dallas
20th June 2012, 09:25
From how I read the OP; he's only just starting out



Thats really down to personally preference

I tried the "easy in" approach countless times over the past decade and ended up giving up after a month or two every time and then finally ballooning to over 15 stone :frown
Last year I started again with a trainer once a week, one gym class a week(usually spinning) and/or one session by myself. Apart from a 3 month gap round the time my daughter was born I've been keeping at it with a minimum of 1 exercise session a week.

I'd say that getting the trainer made the biggest difference for me though. The motivation, encouragement and coaching really did help for the first couple of months whilst my body was battered in to some sort of shape.

I have trainer x2 a week for the last 2 years, so agree - wonderful for core and the evil stuff you would never do on your own (he has got my benchpress to 90kgs - and am a girl ;) )

I got my parents sessions and they lost loads, as soon as sessions stopped they started eating.... you know the rest.

Consistency is key early on, if you can get into a routine quietly build up volume witha couple of intervals thrown in, tonnes of clubs out there with loads of like-minded crazy folks who are happy to talk about this stuff all day long ....

you asked about online programmes - if you have a smartphone there are tonnes of free apps. I have a polar watch so is handy for me to use theirs. I keep spreadsheets also, fun to look back at progress.

scooby
22nd June 2012, 07:36
Try doing sprint intervals for the running/cycling. It really pushes your cardio system:

I do a minute on full sprint (18kph) then a minute walking (4kph) repeated 5 times. Took me 2 months of 1 gym session a week to go from 14kph up to 18

and make sure you do plenty of squats with those weights!

OMFG gave it a go this morn... 5k on bike with a few sprints thrown in, weights, and then 20sec sprints varied 14-15.5kph, 40sec rest / walk. Managed 11 times.

After 20 mins in steam room / sauna, shower, drive home, brew, and still breathing hard!! :eek

V nearly a :puke: session! :laugh

BrilloPad
22nd June 2012, 07:48
OMFG gave it a go this morn... 5k on bike with a few sprints thrown in, weights, and then 20sec sprints varied 14-15.5kph, 40sec rest / walk. Managed 11 times.

After 20 mins in steam room / sauna, shower, drive home, brew, and still breathing hard!! :eek

V nearly a :puke: session! :laugh

:yay:

As long as you are still enjoying it then great!

I had a scare yesterday - lots of chest pains for no reason. Then I remember that 36 hours earlier I had really pushed myself on the weights (trying to build up for swimming). Took a while to show due to my advanced years.

Taking things easy today - just a cycle to/from work (12 miles each way) so I am ready for lake swimming tonight.

scooby
22nd June 2012, 07:58
:yay:

As long as you are still enjoying it then great!

I had a scare yesterday - lots of chest pains for no reason. Then I remember that 36 hours earlier I had really pushed myself on the weights (trying to build up for swimming). Took a while to show due to my advanced years.

Taking things easy today - just a cycle to/from work (12 miles each way) so I am ready for lake swimming tonight.

Im feeling great to be fair. Got of plan B & C meetings this weekend so unlikely to get out much, but i do use weekends as my rest days. Not sure whether to do the sprint training for 5 more sessions, or just do it once a week and my normal routine the rest. Part of me wants to hammer it for the full 6 sessions then see just what my normal run feels like and if i can increase the distant...

Can certainly feel my lungs todays!! :D

BrilloPad
22nd June 2012, 08:06
Im feeling great to be fair.

:yay: Thats superb! Keep up the good work.

As I said before, personally I just start slowly then listen to my body. I always hate the first 5 minutes of any exercise - after that it is great!

scooby
22nd June 2012, 08:10
:yay: Thats superb! Keep up the good work.

As I said before, personally I just start slowly then listen to my body. I always hate the first 5 minutes of any exercise - after that it is great!

Where do you swim in a lake? You have a local place that allows it? Good luck with that, v heavy rain up here today! too much on, otherwise would be kayaking this weekend! :(

b0redom
22nd June 2012, 08:17
At the level you're at, you should be able to complete a sprint triathlon easily. Why not give that a go? A lot of them even have the swimming in a pool before rather than open water eg:

Sprint Race Series | Thames Turbo (http://www.thamesturbo.com/senior-events/senior-race-series)

BrilloPad
6th August 2012, 10:25
Where do you swim in a lake? You have a local place that allows it? Good luck with that, v heavy rain up here today! too much on, otherwise would be kayaking this weekend! :(

Genetrally you have to be a member of a club - Training | dartford&white oak tri (http://whiteoaktri.onsport.com/team-info/training/)

Though there are other events such as The Bridge Aquathlon | Bridge Events Dartford | Home of the Midnight WO/MAN (http://www.bridgetriathlon.co.uk/aquathlon/) on Tu 14th Aug.

12 days until the big race now....

Ketchup
6th August 2012, 11:01
The best exercise i found was a very simple but effective one. Moving head from side to side, results are better when done after being offered food

Spacecadet
6th August 2012, 11:15
The best exercise i found was a very simple but effective one. Moving head from side to side, results are better when done after being offered food

like this?
Head bobble - Wikipedia, the free encyclopedia (http://en.wikipedia.org/wiki/Head_bobble)

Spacecadet
6th August 2012, 21:27
Burpees are the only thing that make me feel sick when working out

Thing is I can watch this girl (http://www.youtube.com/watch?v=PYfNA_lmkHM) doing them for hours :D