There's no question that triathletes are amazingly fit and hardcore. Swimming, biking, and then running -- all in succession -- work all the major muscle groups (and then some) as well as promote incredible endurance. I've been reading blogs and following a number of triathletes (like Healthy Ashley, who recently completed a Half Ironman!) in wonder.
I'd love to get into triathlons. But I have a small problem. The swimming part. It isn't a matter of not being able to maintain a stroke for any given time. I actually don't know how to swim efficiently. I haven't ever successfully done the freestyle stroke. Instead, my "stroke" is more of a frog style. When I was young, I failed out of my swimming class. It's for a variety of reasons, but mostly because I got 1,000,000 ear infections . . . almost always after swimming. So, I developed this fear of (and now habit that keeps me from) having my head under water (to this day, I've never done a dive of any kind either!). Eventually, I'd like to take a swim class.
For now, I developed this fun workout that gives runners at least some of the benefits of triathlon training -- all on land!
The workout is simple: Push-ups, biking, and running. Before you start, lay out all the stuff you'll need. For me, this meant just getting my bike and helmet out, stashing a water bottle in our yard, and grabbing a pair of sunglasses.
PUSH-UPS: (Of course, this is subbing for the swim portion -- Swimming is a total-body pusher for sure. Push-ups are good because they work your arms and core. Not the same, but still challenging.) For this workout, I did 100 of them. It's sort of my favorite non-running workout, and I've been working on them for a while. So, if you haven't, don't feel you need to start this high. I did one set of 60, waiting one minute, did a set of 35, waited one minute, did a set of 15. So, actually, as I'm now writing this: I did 110.
If you're new to push-ups, do enough sets to get to 15 or 25. Intermediate? Try to get up to 50 or 75 or more. Don't wait too long between sets -- that way, you'll be sure to feel the burn. And make sure to stretch when you're done.
BIKE: I planned to bike 20K (about 12.4 miles), which is the distance of the bike portion for a sprint triathlon. Problem: I was doing this workout at rush hour, and I don't live in the most bike-friendly area. Traffic got in the way (and cars didn't seem to notice or care that I was there -- I even got cut off at one point!), and as I made my way through three loops for a 4+ mile course, the traffic got heavier and heavier.
So, I stopped at about 8.3 miles (30 minutes total). No shame in that. It was mother-flippin' dangerous.
As you'll notice, I don't have a fancy road bike. I don't have fancy bike shoes. I don't have fancy gear. I rock a hybrid that likely makes me look like more of a wannabe than anything else. But it's a bike, folks! All you need is wheels. Oh, and a helmet. Ride on!
RUN: Again, I planned to run a 5K (3.1 miles), which is the distance of the run portion for a sprint triathlon. Respect the workout, though. If you're not used to biking and then running, even you cocky runners might have some trouble. My legs felt tight -- I was maintaining an 8:11ish pace the whole time, but didn't feel like going the full distance would be good for me (Also, I ran 12 miles the day before . . . So, too much, too soon after a hard workout -- I listened to my body).
In the end, I ran 2 miles in around 16:23. Then I returned home to stretch.
Total workout time: Approx. 50 minutes. In the coming weeks, I'm hoping to improve on my times and distances (eventually working up to maybe 200 push-ups, 40K bike, 10K run). It's a great cross-training activity, and it's actually a lot of fun. Something different for those of us who would rather run than do anything else.
What's your favorite cross-training workout? Are you training for a triathlon? Have any swimming tips for me? Just leave a comment or email us at neverhomemaker@gmail.com.
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9 comments:
I need to start doing push ups again. Once upon a time I was up to 11(!). My goal is 50.
I'm training for an Olympic length triathlon in late July. The swimming has definitely been the hardest part. This weekend will be my first brick workout (bike + run) and I'm nervous that my legs will fall off. If they do, I will be sure to post photos on my blog. ;)
I've done a sprint distance tri but the swimming is what is holding me back too. I'm so bad and inefficient and I think I hate it because I'm so terrible. Someday I'd like to find adult swim lessons. On the other hand, I can't wait to ride my bike more this summer.
I am cracking up because of your last photo - the cat is hilarious!! Awesome. Also, I agree with you on your bike comment, about just needing one and a helmet. I wish I had bought one sooner but I always felt overwhelmed by all the "fancy" gear I assumed I needed, not true! Take care :)
Lady, you are hot stuff!!
And I LOVE your on land tri workout!! BUT, I only learned how to swim a few months ago and I'm still not good at it, but I completed the tri. Please don't let one leg keep you from a tri. It was so much fun!
Colour me full of jealous on your ability to do so many push-ups in one go. My gym specializes in semi-personal training (ie: groups of 4-5 people at once, working with a single trainer, who knows everyone's strengths and weaknesses, so adapts everyone's workouts to just them) always push me to push ups, and I can manage about 5 before I drop down to do girl push ups. The trainers (who are über tall, muscled dudes) tease me mercilessly as I struggle through them. And yet, somehow, I cannot break through any kind of push up barrier.
I do, however swim 1.5-2.5 miles three times per week as I train for Ironman Canada.
Such a great post. Biking is such a great exercise.
Good post! But if you really want to learn swimming, take a class! There are lots of adult learn to swim classes out there. I belonged to a swim club at one time and we taught a girl to swim from doing doggie paddle so she could do triathlons, which she now does.
About the ear problems, I used to wear earplugs because I got inner ear problems after years of swimming. They are effective when you find a kind that stays in your ear. I don't wear them now but I probably should, I guess once I start getting vertigo again I'll learn my lesson.
I am training to do my first sprint triathlon in July. My problem is the bike, I get nervous in traffic and hate stopping all the time at lights (i live in a small city). So I take spin classes and ride the trails, but not enough.
This sounds great! I, too suck at swimming. I'm not bad at it or anything really...I just have this fear of getting that 'swimmer body' with the funny neck and huge shoulders. I'm already short and stumpy...that would be horrid.
I like the push-ups-biking-running idea...but don't have a bike just yet. I live in LA, and nowhere is safe to bike. There aren't bike lanes, so I don't anticipate that working out here for me. :(
BUT, I do like the pushups and running idea - I guess I'll stick to that for now. If I could get to 100 pushups, I would be so very proud!
Also, I'm running my first 5k next Saturday (the 30th). I'm following Hal Higdon's novice training program even though I've run before for sports, like 6 years ago, and today is the first time I have to run 3 miles. It feels great to be back on a fitness schedule, and I have you in part to thank for it! Your blog got me motivated to sign up and I can't imagine ever stopping. I've already got 3 more 5ks lined up for the next 3 months, then on to a 10k maybe. Thanks for all the encouragement and tips!
thanks, everyone. i think we can all agree that swimming is tough stuff!!! courtney is so right -- i'll def. need to take a class to find out how to really swim. and amie! that's so fantastic about the 5K -- you HAVE to let me know how it goes :)
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