Skip to main content

Prepare for the Indoor Triathlon! Guest Author: Coach Trent Hayden



Hello Triathletes and soon-to-be Triathletes!


My name is Coach Trent and I’m here to help you begin the journey we call triathlon.  Triathlon is swimming, biking, and running, and is also so much more.  It’s about community, having fun, being healthy, and stepping outside our comfort zone.  So you’ve decided to sign up for The Cape Fear Indoor Triathlon, now what?  Below is a beginner indoor triathlon training plan.  Follow this plan and you’re sure to find success on February 12th!  Remember, triathlon is more fun the more friends you have doing it with you, so get out there and get the whole family involved!



Run:  In the training plan runs are grey.  We will be using three efforts to gauge how easy or hard we should be running.  Now, we are all “special snowflakes” so no two of us will be going the exact same pace during a workout.  My hard effort might be your easy effort etc.  So it’s important to determine your perceived effort for each interval.  The best way to think about this is to use “the talking test”.  During easy runs, you should be able to speak a sentence without taking a breath.  In moderate runs you’ll need to take one or two breaths per sentence.  Then for hard runs, you really shouldn’t be able to speak at all.  Now for many of us, the easy running will be a walk, also a moderate “run” could be a faster walk.  That is ok and in order to improve we should follow these guidelines.


Bike:  In the training plan bike workouts are green.  I think of biking as relatively easy to learn but hard to master.  Similar to running, the “talking test” can be used to gauge our efforts for easy, moderate, and hard.  Practicing cycling is a must to build up the strength in our legs and will help us with the run that will be the last leg of the indoor triathlon.  Gym bikes are great or if the weather agrees and you have an appropriate bike, have some fun in the outdoors!  Be sure to wear a helmet and appropriate clothing!


Swim: The dreaded swim! Swims are blue in the training for obvious reasons :D   Yes, we swim in a triathlon and for many triathletes, this is their least favorite event.  For most, it is where we find ourselves way (sometimes way, way ,way)  outside our comfort zone.   The main thing to think about when swimming is to remain calm.  Luckily we are in a safe environment with lifeguard support so there isn’t anything to worry about.  Like both running and biking, we use easy, moderate, and hard efforts to define our level of effort when swimming.  Unlike running and biking, we can’t use “the talking test” to gauge that effort.  We have to rely on how it feels.  This can take a little while to figure out, but soon enough you’ll be swimming sets like a pro, or more like a swimmer that is :D  If you need stroke help you can inquire about a swim coach at the gym.  Also feel free to contact me, more on that below.


Strength: Any good program involving endurance should also include some strength work.  This helps keep us healthy, can build strength and stability, and prevent injury when done correctly.  I’ve included some basic strength training in the program.  Youtube is a good way to find out what the movements are.  The best bet is to hire a personal trainer to show you the ropes.


Like I wrote in the opening, my name is Trent Hayden and I’m the president of the Cape Fear Triathlon Club, a USA Triathlon Coach, and a Personal Trainer.  If you need help feel free to email me at trent@capefeartri.com and I can point you in the right direction.  The club has swim practice on Wednesday and Sunday morning at UNCW and we love to have new and advanced swimmers alike.  We also have many other practices and always have a good time.  You can check us out at www.capefeartri.com or on Facebook at https://www.facebook.com/groups/210767179424940


I will see you on race day and look forward to being a part of your triathlon journey.


Happy Triathloning!

Coach Trent    


Comments

Popular posts from this blog

Race Report: IM World Championships (Kona, HI)

Wow, where to start? I could go back to the first time I watched IM World Championships on NBC.  I think I was 15 or 16, I hated running - I would never do that. I could go back to when I first started triathlon in 2012, when I thought crossing the finish lines of sprint and olympic distance races was "enough" and thought I would never be able to do an Ironman. I could go back to October of 2015, when I watched every second of the IM World Championship being streamed on my computer.  Having completed IM Lake Placid that summer, I knew I would never be fast enough to qualify, but I still dreamed - maybe someday, when I am 70! I could go back to May, when Women For Tri  asked for applicants to represent them at Ironman World Championships.  The recipient of the spot would have to raise $25,000 for grants and scholarships that are used to promote female participation in the sport.  I thought I had an inspiring story, and I 100% support the effort to help other women f

Why do an Indoor Triathlon?

  One of my favorite things about Triathlon is the community!  Even though this is a community of athletes, from beginner to elite, they are not elitists.  You will never meet a more welcoming group of people... ever.  This has been proven to me in multiple states, multiple races, multiple distances, and every age!  If you want to feel uplifted, participate in a triathlon!! The second biggest reason I love triathlon is the feeling of accomplishment!  The feeling I get for completing 3 sports in one day... but also the feeling you get when you see others finish!  I am always so inspired by watching other triathletes overcome their own challenges and crush their own goals!  That "finish line" feeling is like no other and I love to share it with others!! If you are local to me, here is a great way to do your first (or hundredth)! Have you heard of an indoor triathlon before?  Triathlete magazine did a write-up on indoor tris here .  When you do an indoor triathlon with a set tim

Big News for 2022 Race Season

  You've got to seize the opportunity if it is presented to you. - Clive Davis I am at it again!  I have been selected to represent the Ironman Foundation at the 2022 Ironman 70.3 World Championships to be held in St. George, Utah!  PINCH ME!  I am racing World Championships!!   What an honor to be selected!!  This selection comes with a BIG challenge!  Not only will I train for and race on this difficult course, but I have also been challenged to raise $15,000 for the Ironman Foundation before the race.    The opportunity was presented...  Those of you that really know me are not surprised that I have decided to seize it !! For the next 11 months, I will use this blog to keep you all posted on opportunities for you to help me reach my $15,000 fundraising minimum.  I will have raffles and events and shopping opportunities!  I will be looking for sponsors ( email me if your company would like to sponsor me - all donations are tax-deductible!)  Of course, you can donate directly t