Weight Training

[update: July 26, 2006]

Can you give us a little insight into any weight training you do? I’m a relatively newbie triathlete. I love to lift weights, but understand that bulking up isn’t exactly the best for my triathlon training. I’d be interested in hearing what (if any) weight training you do. -Ben

Ben, I do most of my weight training in my off season, but even during season, unless I am racing a lot I try to get into the gym once or twice a week. I focus mainly on core (very important for injury prevention and stabilization), lats, shoulders, biceps, triceps, quads and hamstrings. My favorite exercises outside of core exercises are shoulder circuit( 4 types of shoulder exercises w dumbells), lat pull down, leg press and squats. I never lift heavy weights but usually do 3 sets of 15-20 reps, making it more of a cardio/strength endurance workout.

Popeye Diet Plan

[update: July 13, 2006]

First off I would like to say I like your website and look forward to more of your updates. I just have a quick question for you just out of my own curiousity on the subject. Do you follow a specific nutrition plan during your training (and even during the off season)? Is it one provided to you by your coach, something your friends have given you advice on or maybe other triathletes? If you do maybe you can log what you eat on your website since writing it all down and looking over it is sometimes shocking compared with just trying to remember all the snacks and meals, etc…

I do enjoy eating as I’m sure you and every triathlete does too and it’s always interesting for me to find out what people try to stick too even though many times it’s close to impossible to do it (especially from Thankgiving through New Years).

Hi Mike,

Thanks for the kind words and for the question. I would be happy to answer. It is really hard to say where my present eating habits come from, as I have gathered bits of information from many places, nutrition books, articles, training partners but mostly my own trial and error. We all like to eat food because it tastes good but I also like to think of food as fuel. I am actually at the point now that if I were to go out and eat an unhealthy, fried meal, it would make me feel sick, because my body isn’t used to processing that type of food. If you are eating the right foods, you should feel energized and refreshed after a meal, not sluggish and tired.

I do keep a pretty healthy diet, however I don’t feel I deprive myself because I actually ENJOY and crave these healthy foods. My diet consists of fruit, vegetables, leans meats, poultry and fish, soy milk, yogurt and carbs in the form of rice and white or sweet potatoes (no way do I deprive myself of those with all the training!). I do have coffee every morning before my first workout and then again afterwards.

Things I rarely ever touch: fried food, mayonaise, cheese, dressings, baked desserts(although I do like cookies every now and then!) and foods high in preservatives. I have had some stomach issues that have put me on a wheat free/gluten free diet. I eat rice bread and rice pasta instead of wheat breads and pastas. For "treats" I will go out for a hamburger, have a small bowl of ice cream or have a diet coke. There is this place here in Austin called Amy’s ice cream, their ice cream is so good it makes me crazy! Foods I just can’t get enough of – grapefruit, spinach, rice bread, ketchup! and coffee.

I would highly recommend purchasing the book "Sports Nutrition for Endurance Athletes" by Monique Ryan (it is sold on amazon.com). This book details the basic principles of optimum nutrition, glycemic index (important to understand when eating for energy) and explains eating for recovery.

Here is a typical day of nutrition when in Ironman training, obviously water all day long, occasionally gatorade post workout (I eat the same things in off season I just eat more ice cream! and less food in general). I hope this helps you! Thanks!

First Breakfast: coffee, 2 x rice toast, one with natural peanut butter, the other with honey banana or grapefruit

1st workout

Second Breakfast: coffee, corn tortilla, 2 x eggs, spinach, 1 cup plain, fat free yogurt, soy milk

2nd workout-

Lunch: protein in the form of chicken or lean meat spinach salad w/ ketchup, avocado, tomato, rice toast or potato

Snack: banana, plain yogurt w/ soy milk or grapefruit, diet coke or coffee

3rd workout-

Dinner: spinach salad w/other veggies and either chicken or fish on top corn chips, sushi from Whole Foods

Training Books

[update: June 24, 2006]

I have run two marathons and am currently taking swimming lessons – my husband bikes a lot and I am thinking about doing a triathlon. There are so many books and references out there for your beginner triathlete; would you recommend one that is better than the rest? Denise

Hi Denise,

Wow, this is a perfect opportunity to plug my book! I am co-author of the triathlon training book, The Waterproof Triathlete. You can purchase it on Amazon, it is a book of swim, bike and run workouts written specifically for beginners…..and it is waterproof! so you can take it to the pool deck with you and lay out for reference while you swim. It is a very basic book and does not get into things like heart rate zones but it is very good for someone just getting into the sport or someone looking for great workouts. It includes many of the workouts I do regularly or have done in the past. 

Another great reference and my first "tri book" purchase is Dave Scott’s Triathlon Training. Also available on Amazon.com, Dave gives many great tips on mental strength, nutrition and training. Plus you get the plus of the photos where tube socks and old school bike bars were all the rage! 

My first two races are Ralph’s followed by Ironman Arizona. Good luck, you will love your first race!!  top