Beginners: Week 14
Written by: Dan Empfield
Date: Mon Oct 26 2009
Twenty three years ago I was in that middle ground between bad pro and good age-group triathlete. Swimming was my worst event. To make a very long story very short, I developed a sort of wetsuit in which one could swim. I founded a company based on this design, ran it for 8 years, sold it, ran it for the new owners for 4 more years, and left to start an online publication. The company was, and still is, Quintana Roo. All triathlon wetsuits made today are based on the original Quintana Roo design. All that is just to say I know a little about this particular topic.
A wetsuit will do four things for you. First, it'll make you warmer. That is axiomatic. Second, it'll make you faster. How much faster? If you swam in the last Olympic Games, it'll make you 4 seconds faster per 100 meters. If you are the slowest guy on your master's swim team, it'll make you 12 seconds faster per 100 meters. If you're an average swimmer, split the difference.
Third, a wetsuit will probably make it less likely you'll drown. Wetsuit companies will NEVER advertise this, because to do so would bring upon them the perceived liability associated with making a safety device, like a life preserver. Wetsuit companies don't want this. But the fact is, you float higher in a wetsuit, and while they are not life preservers, it's less likely that you'll sink in a wetsuit. You certainly can die in a wetsuit, and several triathletes have. But that's usually diagnosed a heart attack.
Finally, you'll feel safer in a wetsuit. Climbing into a wetsuit is like reentering your mother's womb. It's warm, cozy and safe in there. And, if it's any consolation to you, if you do die in a wetsuit they probably won't have to drag the bottom of the lake to find you (feel better?).
Thing is, if the water temperature is over 70-degrees you probably won't need one for thermal protection, and if it's over 75 degrees you might overheat in one. If it's over 78 degrees a wetsuit may very well be illegal to use in the race, because the water could be considered too hot. If there's any question about whether you ought to have a wetsuit for the race you're considering, ask the race organizers.
From here on in your mileage is going to be pretty big every other week, which means you'll need a rest from this big mileage, so you'll do an easy week on the odd weeks. This is your easy week. What makes this easy is not just fewer miles, but a lower effort level. A lower heart rate is even more important to me than low mileage. Think about your effort level. I'd like it to be conversational, which is to say, if you can't carry on a conversation quite easily during the run and bike, you're going too hard. Use the same effort-level during the swim.
You'll notice that in the cycling category one of your rides is simply "long easy." Your choice as to what "long" means, but it's my choice as to what "easy" means, as described above. No bricks this week.
We're going to hit it hard next week, so make this rest week a real week of recovery. What would be especially nice is if you used it for recovery and renewal in every category of existence: No stress, no arguing, no strife, just a week of recharging.
SWIMMING: 2 OR 3 SESSIONS X 1200 - 3000 YARDS PER SESSION
CYCLING: 1 OR 2 SESSIONS OF 60 MINUTES EACH, 1 SESSION OF LONG EASY
RUNNING: 2 OR 3 SESSIONS 20-40 MINUTES PER SESSION
Every now and then you'll have an easier week, and some will be harder. Like this week. You are a bona-fide athlete now, and I'll be treating you like one. 11.24.09
Have you thought about what you're going to wear in your first triathlon? No, I don't mean whether the colors match. Rather, do you have one garment to swim, bike and run in? 10.19.09
It's been almost 20 years since this schedule debuted, aimed at the rank beginner wanting to compete in a triathlon. With a spruce-up, here it is back on the Slowtwitch servers. 7.13.09