Starting from Scratch

303Endurance Podcast

How to start from scratch?

All of us started from scratch. How do you get started? How many workouts should I do per week? Can I train without a bike? What equipment should I prioritize?

In Today's Show

• Cycling News/Updates - Bicycle Colorado Gear Up and Legislative Updates
• Triathlon News/Updates - Oceanside 70.3, T100 Singapore, Magnus Ditlev
• Coaching Tip of the Week - Starting from scratch

303Cycling News and Updates:

Bicycle Colorado Gear Up and Legislative Updates

303Triathlon News and Updates:

Lionel Sanders and Taylor Knibb Wins at Oceanside

Singapore T-100 PTO

Magnus Ditlev a MAJOR DOUBT for Singapore T100 after being injured in bike accident

Coaching Tip of the Week:

How to start from scratch?

All of us started from scratch. How do you get started? How many workouts should I do per week? Can I train without a bike? What equipment should I prioritize?

I just spoke with a typical new triathlete. He has a running background and knows a few people who have completed IRONMAN races. He wants a piece of it and wants challenge himself and achieve a difficult goal. He also wants some help. Let's explore each of the following questions and share some our thoughts and experience.

How do you get started?

• Find a club, coach or both
• Acquire a training plan
• Get the basic equipment
• Ease into training keeping the sessions short

How many workouts should I do per week?

• Ease into training keeping the sessions short and 3-4 per week with 3-4 recovery days
• As the ability to recover, fatigue and soreness dissipate, you can start adding days and durations until you are able to do the workouts in your plan.
• Keep a day off, if you need it

Can I train for the bike without a power meter?

• Yes of course. Using power is ideal, but setting your HR training zones and training to HR has been done for decades.
• One downside are higher intensity intervals with HR lag

Can I train without a bike?

• Define bike. A gym stationary bike can be adequate if you are doing indoor triathlon.
• If doing outdoor, you can get started with a stationary bike, but you will need a bike for racing outdoors.
• Road or Tri bike recommended

What equipment should I prioritize?

• If indoor triathlon - swimsuit, goggles, access to indoor bike, running shoes
• If outdoor with pool - swimsuit, goggles, bike, helmet, bike shorts and top or tri suit, and running shoes
• If outdoor and cool OW - wetsuit, tri suit, bike, helmet,
• If you are open water racing this season, getting a wetsuit is a priority.

Train With Coach Rich:

TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares

RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares