Category Archives: first triathlon

first triathlon, Fitness, motivation, triathlon, Uncategorized

You are an Inspiration – Share your Story

October 2, 2014 my1sttrirace Leave a comment

Do you have a finish or race photo that means a lot to you? Please consider sharing it to inspire others. I am seeking submissions for the Fantastic Finish Photo Friday feature.These are some of the most popular posts, and people really enjoy them. Thanks to all of the athletes who have already shared their story.

See past post here: Fantastic Finish Photo Fridays

We want to highlight your accomplishment to show others what is possible when you put in the training, and complete your goal. What may seem like a small accomplishment to you, may spark someone else to start their own journey. The superhuman performances of the pros are great, but the everyday athlete can’t relate. We want to hear about the athlete who completes a race while working full time and raising two kids. Or overcomes their fear of the water. Or gets off the couch and decides to take control of their own health. These are truly inspiring stories.

Please consider sharing. For the post, I just need the photo, and a short paragraph about what that photo means to you. If you would like to write more, please do. No need for full race reports. If you have one, I can gladly link to it.

If you are interested, please fill out the form below, or email firsttimetri@gmail.com

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Thank you for your response. ✨

Thank you for your greatness

Shawn

bikes, cycling, first triathlon, Fitness

Workout Wednesday – Work Horse of Bike Fitness – Tempo

October 1, 2014 my1sttrirace Leave a comment

Happy Wednesday! Welcome to another edition of Workout Wednesday. Every Wednesday I will post a new Triathlon specific workout. If you like the workout, fit it into your training plan for the week. If you don’t like the workout you’re crazy, all of my workouts are brilliant pieces programming. (HAHA)

This week’s workout – Bike Tempo

In the past few weeks, we have covered cycling leg strength, pedaling mechanics, and cycling intervals. Now it’s time to pull together that strength and efficiency with tempo efforts. Tempo efforts are just long intervals. The key is to perform them at the correct intensity. Tempo intervals should be done at 80% effort, your breath and heart rate will be slightly elevated. At this work rate you are working just below your lactate threshold. Be careful not to exceed that 80% effort, as you will be entering the red zone, and working a different energy system.

Tempo workouts are in that sweet spot of training where you are working endurance and speed at the same time. These sessions simulate race effort, but at shorter intervals, so you don’t wreck your legs. Remember, effective training sessions should be done hard enough to get benefits, but leave you able to do the next session. (Check your self, before you wreck yourself.)

Tempo work can be done indoors or outdoors. If riding outside, be sure to have enough road to complete your interval without stopping. Once you get your self in the correct zone, it is much easier to maintain than restart.

On to the workout. This workout is programmed for an athlete how has been riding for at least six months. Feel free to add or remove intervals to meet your goals.

Bike Tempo Work I

Warm up I – 10 min Easy
Warm up II – 3 X 1 min on/30 secs off
Tempo Effort I – 2 X 5 min @ 80% / 90 sec res
Easy Spin – 2 min
Tempo Effort II – 2 X 10 min @ 80% / 2 min rest
Easy Spin 2 min
Tempo Effort III – 5 min @ 80%
Cool down

Give it a go! If you use this interval in your training, please leave a comment, and let us know how it went.

Happy Training!

photo credit: Tom Gill. via photopin cc

first triathlon, mantra, motivation, running, triathlon

Monday Mantra – Common Things

September 22, 2014 my1sttrirace Leave a comment

Happy Monday! We all could use a bit of motivation to get rolling on Monday. On Mondays, I like to share a Mantra or short inspirational message. If the message resonates with you, use to motivate yourself in training or life. Do you have your own awesome Mantra? Please share it below in the comments.

This week’s Mantra –

“Do common things, uncommonly well”

Greatness lies in doing common things, uncommonly well. Common things refer to the fundamentals of any skill. To achieve greatness in any pursuit, you must first master the basics. As you progress to greater levels of mastery, you must still go back and reinforce the basics.

In our current fast paced society, we want everything right now. We are looking for the shortcut or the hack to more success. There’s nothing wrong with hacks, if they are used to accelerate learning something new. If you decide you really want to master that skill, you will need to go back and concentrate on the basics.

Let’s tie this into athletics, since this is a triathlon blog. Take running as an example. After finishing their first race, what do most runners want to do? Get faster. They seek out a plan to make them faster that includes more intensity than they are ready for. Then one of two things happens, they either get injured or plateau. They failed to build the fundamentals first. The injury was a result of improper form. Their form also held them back from going any faster. Now in order to keeping progressing, he/she needs to go back and work on the fundamentals of proper form. When they master that, results will come much faster.

In anything we do, concentrating on the common things, is the difference between average and great.

cycling, first triathlon, Iron Man, motivation, running, swimming

Fantastic Finish Photo Friday – First Triathlon, an Ironman? No Problem.

September 19, 2014 my1sttrirace Leave a comment

Welcome to another edition of Fantastic Finish Photo Friday. We want to bask in the awesomeness of your finish photos. A finish photo captures a moment in time, where you overcame the challenges of the race and training, and reached your goal. The feeling of elation as you cross the line is what keeps us pushing our own limits. Please consider sharing your own photo to inspire others who are working toward their own finish.

This week’s Fantastic Finish Photo is from Richie Gardiner:

Continue reading Fantastic Finish Photo Friday – First Triathlon, an Ironman? No Problem. →

first triathlon, Fitness, swimming, triathlon, Uncategorized

Workout Wednesday – 5 Tips for Better Open Water Swimming in the Pool

September 17, 2014 my1sttrirace Leave a comment

Today’s Workout – Open Water Swim – Pool Style

The number one fear for new triathletes is the open water swim. The thought of jumping in that dark water with arms and legs churning everywhere, causes some serious anxiety.

I have good news and bad news about open water training. The bad news, to get good in open water, you need to practice in open water. You may not have access to open water, or you may be too intimidated right now. Here’s the good news, you can work on some skills in the pool that will translate to open water.

Here’s 5 tips to improve your open water swimming in the pool:

Continue reading Workout Wednesday – 5 Tips for Better Open Water Swimming in the Pool →

first triathlon, Fitness, mantra, motivation, triathlon, Uncategorized

Monday Mantra – I am an Athlete

September 15, 2014 my1sttrirace 3 Comments

This week’s Mantra –

“I am an Athlete”

Continue reading Monday Mantra – I am an Athlete →

first triathlon, Fitness, Satire, triathlon, Uncategorized

Sexy in Lycra Part III

September 13, 2014 my1sttrirace 11 Comments

Welcome to Part III of the Sexy in Lycra and other benefits of triathlon series. (Part I, Part II) This time we will discuss the different species of triathletes that dwell in our community. As you read through the list, don’t be surprised if one of these species of triathlete is you.

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1. Fuel Belt Batman

Fuel Belt Batman stalks the local jogging paths, equipped for any situation that may arise. Extra water in little tiny bottles? Check. 16 gels holstered neatly? Check. Cellphone, Tazer, Can Opener, and Pocket Fisherman? Check. Fuel Belt Batman may be only be running three miles today, but he is ready for action. After the run, the Fuel Belt can double as a Dive Belt.

2. Amateur Al Roker

Amateur Al’s race is still ten days away, but he insists on trusting the long range forecasts. He has consulted ten weather sites, poured over the data, and has determined that the worst weather since Noah built the Ark, will happen on race day. Don’t buy into the hype. Like most weathermen Amateur Al is only right 30% of the time.

3. Robo Athlete (Cousin of Fuel Belt Batman)

Robo Athlete’s motto is “if I can’t track it it didn’t happen.” He/she can been seen on the bike with a bike computer, power meter, gps watch, iphone app, heart rate monitor, and maybe a portable weather station. When Robo Athlete gets back to his lair, he analyzes the data for hours. Formulates complex excel sheets to explain the 5 watts missing from his normalized power. Could the cause be the weight of all of the devices?

4. Age Group Result Stalker

“Hi I’m Joe, and I’m an Age Group Stalker.” The first step to recovery is admitting you have a problem. The Age Group Result Stalker (AGRS) lurks among us. They look like normal people, but they hide a dark secret. Before and after each race they obsess over age group results. The AGRS will stalk the Athlinks profile of all the racers that finished before them. They will keep a mental FBI style folder on each of those people for future reference. Next time you meet someone new at the start line, they may already know everything about you.

5. Mid-Pack Sprinter

The finish line is 200 yards away, and you are getting the pose ready for that perfect finish photo. Just as you are about to cross the line, the guy you passed walking half a mile ago, comes by in a full sprint, and collapses after the line. You just got Mid-Pack Sprinted! He could not let that dream of 37th place go. I know we are all out there to race, but if you aren’t sprinting for the podium, be cool, and let others have their moment at the finish line.

Like this post? Check out Sexy in Lycra Part I & Part II

photo credit: Ben Lawson via photopin cc

photo credit: Surat Lozowick via photopin cc

first triathlon, motivation, triathlon, Uncategorized

Fantastic Finish Photo Friday – Lisa

September 12, 2014 my1sttrirace Leave a comment

Welcome to another edition of Fantastic Finish Photo Friday. We want to bask in your awesomeness from your finish photos. A finish photo captures a moment in time, where you overcame the challenges of the race and training, and reached your goal. The feeling of elation as you cross the line is what keeps us pushing our own limits. Please consider sharing your own photo to inspire others who are working toward their own finish.

This week’s Fantastic Finish Photo is from Lisa Freeman:

From Bodiam Castle Tri

Lisa: I was so nervous for my first tri but I needn’t have been. The atmosphere was great, the people were supportive & friendly. I had an epic feeling of fun the whole time. My lasting thought?..that was amazing, when can I do it again?

Awesome job Lisa! How many times do you get to swim in a moat?

Do you have a photo you would like to share? Don’t be shy, send it to firsttimetri@gmail.com, Please add a quick paragraph of what the photo means to you. Please share and be an inspiration to others.

first triathlon, Fitness, running, triathlon

Workout Wednesday – 5 Tips for Better Long Runs

September 10, 2014 my1sttrirace 5 Comments

Happy Wednesday! Welcome to another edition of Workout Wednesday. Every Wednesday I will post a new Triathlon specific workout. If you like the workout, fit it into your training plan for the week. If you don’t like the workout you’re crazy, all of my workouts are brilliant pieces programming. (HAHA)

Long runs are the bedrock of all running programs. Long runs help you to build endurance through time on your feet. Also, through low instensity training, your body learns to use more fat as fuel. Even though long runs are included in most training plans, many athletes perform these workouts incorrectly. They focus too much on the challenge of a new distance or speed, and turn a lower intensity effort into a death march.

Continue reading Workout Wednesday – 5 Tips for Better Long Runs →

first triathlon, Fitness, triathlon, Uncategorized

Fantastic Finish Photo Friday – Mrs. First time Tri

September 5, 2014 my1sttrirace Leave a comment

Welcome to a special edition of Fantastic Finish Photo Friday. We want to bask in your awesomeness from your finish photos. A finish photo captures a moment in time, where you overcame the challenges of the race and training, and reached your goal. The feeling of elation as you cross the line is what keeps us pushing our own limits. Please consider sharing your own photo to inspire others who are working toward their own finish.

This week’s photo is from Danni Buddenhagen (My Wonderful Wife):

Danni, with myself and our two little volunteers

Danni: Back in February Shawn suggested that I complete in an upcoming Triathlon scheduled for August. Now, if you know anything about me, then you would know that I do not have an athletic bone in my body. But, being who I am I was up for the challenge. So, with August in my not so distant future, I began going to the gym and practicing on the bike. The swimming is an entirely different story.

Before I knew it, it was the big day. Of course, I was nervous, but one thing still sticks in my mind. While getting my number written on all kinds of body parts, the guy says to me, “Oh, next year you will be in a different category”. (Um-Yes, he was referring to the age category.) At that time, I was thinking, yeah right- next year! But, he was absolutely right. I managed not to drown during my first triathlon and make it to the finish line. Having my family cheer me on and hand out water at the 2 mile marker was definitely a motivator to keep me going until the end. I survived, I crossed the finish line and I can’t wait to get even better for next year!

Danni like many first time triathletes did not have an athletic background before the race. She raced a few 5ks, and did some spin classes. She had not swam any distance and needed develop a freestyle stroke. With that in mind, I wrote up a 8 week training plan for her, and by race day she was well prepared.

There’s no need to wait for proficiency in all three disciplines before signing up for your first race. Find a race you want to try, and build on what you can already do. If you can run or cycle a bit already. Build on those strengths, and work on the weaker sports.

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