The Amateur Triathlete Dad

Session #7 Training For Your First Triathlon

Welcome back to the Amateur Triathlete Dad podcast! In this episode, we dive into the challenges and learnings from preparing for my first triathlon while balancing family life and facing training hurdles. I share my firsthand experiences, from neglecting crucial brick sessions to the importance of understanding heart rate zones. Discover the key role of interval training across disciplines and why sleep and nutrition are the foundation of any athlete's success. Whether you're planning your first race or looking for tips, join me as I reflect on the tumultuous yet rewarding journey of completing my first triathlon.

Information on the intervals discussed - 

Swim Interval Session (1,800m)

Goal: Improve swim speed and endurance with race-pace efforts.

Warm-up (400m)

• 200m easy freestyle
• 100m kickboard (no arms)
• 100m pull buoy (arms only)

Main Set (1,000m)

• 4 x 100m @ race pace (15-20 sec rest)
• 4 x 50m @ fast pace (10-15 sec rest)
• 200m steady (moderate effort, controlled breathing)

Cool-down (400m)

• 200m easy freestyle
• 100m backstroke
• 100m slow breaststroke

Bike Interval Session (40-50km total)

Goal: Improve power output and speed with race-simulation efforts.

Warm-up (15 min)

• 5 min easy spin
• 5 min progressive increase in effort
• 5 min cadence drills (100+ RPM for 30 sec, then recover for 30 sec)

Main Set (30-40 min)

• 5 x 4 min hard effort (just above race pace) @ 85-90% FTP (2 min easy spin recovery)
• 5 x 1 min all-out effort @ 95-100% FTP (1 min recovery)

Cool-down (10-15 min)

• Easy spin, gradually reducing cadence and effort

Optional: If training indoors, use a smart trainer with power zones for precise efforts.

Run Interval Session (10km total)

Goal: Develop race pace and running efficiency off the bike.

Warm-up (2km)

• 1km easy jog
• 3 x 200m strides (accelerating to race pace, then slow down)
• Dynamic drills (high knees, butt kicks, leg swings)

Main Set (6km)

• 3 x 1km @ race pace (1 min recovery)
• 3 x 500m @ faster than race pace (45 sec recovery)

Cool-down (2km)

• 1km slow jog
• Stretching & mobility work

Don't forget to add some strength training in the gym. if you have time. 

These are key for - 

1. Injury Prevention

Triathlon training involves repetitive motions (swimming, cycling, and running), which can lead to muscle imbalances and overuse injuries. Strength training helps correct these weaknesses, reducing injury risk.

2. Increased Power & Speed

• Stronger legs = more power on the bike and run
  
  
• Stronger core = better swim posture and stability on the bike
  
  
• Stronger upper body = more efficient swimming strokes
  
  

3. Improved Endurance & Fatigue Resistance

Lifting weights increases muscular endurance, meaning you fatigue slower during races. It also strengthens tendons and ligaments, helping you maintain form deep into long events.

4. Better Running Efficiency

Strength training helps develop a more economical stride, meaning you use less energy per step—a huge advantage in a triathlon, especially off the bike.

5. Stronger Core for Better Stability

A strong core improves balance, posture, and power transfer, making you more efficient in all three disciplines.

Session #6 A Beginner’s Guide To Your First Triathlon

Welcome to the Amateur Triathlete Dad Podcast, where I share my journey, insights, and tips to help first-time triathletes prepare for their debut race. In this episode, I delve into the essentials of getting started, from choosing the right race distance to equipping yourself with the necessary gear. I emphasize the importance of training, staying motivated, and how to avoid common pitfalls. Discover how selecting a sprint or Olympic distance can ease you into the triathlon world and the significance of adapting your training to the expected race conditions. Learn about the vital role of gear, including bikes, wetsuits, and anti-chafe cream, ensuring a smooth race day experience. I also share personal anecdotes, like my sock blunder during a middle-distance race, highlighting the value of preparation and familiarity with your equipment. Tune in to understand why your focus should be on completion rather than competition, and gain confidence to enjoy the atmosphere and learning experience on your first race day. Remember, it's all about personal growth and savoring the journey. Follow the podcast on Instagram for more updates and interactions, and join me in upcoming episodes as we dive into training schedules and more!

Session #5 Sleepless nights with a 2 year old

In this episode of the Amateur Triathlete Podcast, we explore the challenges of balancing new fatherhood with a demanding training schedule. Join us as we delve into the difficulties of sleepless nights, adjusting training plans, and managing family life while preparing for an upcoming race. Discover insights on how to maintain your fitness goals without compromising on recovery and family responsibilities.

Session #4 I Have Quit Alcohol For Good

In this episode of the Amateur Triathlete Podcast, join the host as they explore the personal journey of separating from alcohol and the transformative effects it has had on their life. Hailing from the UK, a culture deeply intertwined with drinking, they delve into the challenges faced and the profound benefits gained after quitting alcohol completely.

The episode sheds light on the harsh realities of alcohol consumption, detailing its negative impacts on health, relationships, and mental well-being. The host shares their story of realizing the futility of alcohol in a fit lifestyle, where triathlon training became a beacon of discipline and self-improvement.

Listeners are invited to discover the steps taken to embrace sobriety, rebuild health and foster new social connections. Tune in and be inspired by the power of exercise and the hope for a healthier, focused future.

Here are some the factual  NEGATIVE effects of alcohol - 

1. Liver Damage – Can lead to fatty liver, hepatitis, cirrhosis, and liver failure.
2. Brain Damage – Impairs cognitive function, memory, and decision-making.
3. Increased Risk of Cancer – it’s linked to mouth, throat, liver, breast, and colon cancer.
4. Heart Problems – Increases blood pressure, raises the risk of heart disease and stroke.
5. Weakened Immune System – Makes the body more vulnerable to illnesses.
6. Mental Health Issues – It contributes to depression, anxiety, and mood swings.
7. Addiction and Dependence –  and withdrawal symptoms.
8. Digestive Issues – Can cause acid reflux, ulcers, and gastro inflammation.
9. Weight Gain – Alcohol is massively calorie-dense and leads to increased fat storage.
10. Poor Judgment and Risky Behavior – Anyone thats ever been drink knows that it increases the likelihood of accidents, injuries, and poor decision-making

Here are some of the POSITIVE effects that quitting alcohol has had on me - 

1. Improved Liver Health – The liver begins to repair itself, reducing the risk of fatty liver disease, hepatitis, and cirrhosis.
2. Better Sleep – Alcohol disrupts sleep cycles; quitting leads to deeper, more restful sleep.
3. Weight Loss – Alcohol is high in empty calories, and quitting can help with weight management.
4. Improved Mental Health – Reduced anxiety and depression, as alcohol can worsen mood disorders.
5. Stronger Immune System – Alcohol weakens the immune system, so quitting helps your body fight infections.
6. Clearer Skin – Alcohol dehydrates the skin and can cause breakouts; stopping improves complexion.
7. Better Digestion – Alcohol can cause acid reflux and disrupt gut bacteria, so quitting improves digestion.
8. Lower Risk of Cancer – Alcohol is linked to higher risks of various cancers, including liver, breast, and esophageal cancer.
9. More Energy – No more alcohol-induced fatigue, leading to increased energy levels.
10. Improved Relationships – Less risk of conflicts, better communication, and healthier social interactions.

Some of the steps I took to help me quit drinking - 

1. I isolated myself from my social scene for a while - this wasn't easy but it was probably the most effective.  Not being around other people drinking 
2. I got rid of any booze in the house - out of sight, out of mind
3. If I was craving alcohol, I’d drink a big glass of water or an non alcoholic beer - this has both psychological and physical effects as it fills you up and dehydrates, plus you are drinking something 
4. Distraction cue - I would set myself some sort of distraction cue if I was feeling like a drink, like recalling a memory that gave me a certain feeling and made me think about something specific 

How exercise helps you with quitting too - 

1. Reduces Cravings and Withdrawal Symptoms

• Endorphin Release: Exercise triggers the release of endorphins, the body's natural "feel-good" chemicals, which can help replace the pleasure alcohol used to provide.
• Reduces Stress and Anxiety: Many people drink alcohol to manage stress. Exercise lowers cortisol (the stress hormone) and promotes relaxation.
• Regulates Dopamine: Alcohol disrupts dopamine (the reward chemical in the brain). Exercise helps rebalance dopamine levels naturally.

2. Improves Mood and Mental Health

• Fights Depression: Exercise boosts serotonin and dopamine, reducing feelings of depression that often accompany alcohol withdrawal.
• Increases Self-Esteem: Setting and achieving fitness goals creates a sense of accomplishment, which alcohol dependency often erodes.
• Provides a Natural High: The "runner's high" from aerobic activities like running, swimming, or cycling can mimic some of the euphoria alcohol used to provide.

3. Restores Physical Health

• Repairs Organ Damage: Exercise helps improve liver function, cardiovascular health, and metabolism, which can be harmed by long-term alcohol use.
• Boosts Energy Levels: Alcohol can cause chronic fatigue, but exercise improves stamina and overall energy.
• Strengthens the Immune System: Alcohol weakens immunity, while regular physical activity enhances it.

4. Creates Healthy Routines and Distractions

• Replaces Drinking Habits: Engaging in exercise during times when you would usually drink can help break the cycle of alcohol dependence.
• Provides Structure: A consistent workout schedule keeps you busy and less tempted to drink.
• Encourages Better Sleep: Alcohol disrupts sleep patterns, but regular exercise helps you sleep more soundly.

5. Builds a Supportive Social Network

• Connects You to Like-Minded People: Joining a gym, running group, or sports league can introduce you to people who support a healthy, alcohol-free lifestyle.
• Reduces Isolation: Many people drink out of loneliness or boredom. Exercise provides an opportunity to engage in positive social activities.

6. Helps with Weight Management

• Burns Calories: Alcohol is high in empty calories. Exercise helps counteract weight gain from previous drinking habits.
• Improves Body Composition: Replacing alcohol with exercise leads to a healthier body, boosting confidence and motivation to stay sober.

Session #3 Taking it further with heart rate zones

Welcome to the Amateur Triathlete Podcast, where insightful stories from personal training experiences are shared. In this episode, discover the significance of precise heart rate zones and how they influence your training. Explore the benefits of conducting a stress test and how it can give a more accurate understanding of VO2 max, heart rate thresholds, and other essential metrics, compared to smartwatch data. Emphasizing safety and knowledge, we discuss the need for reliable gear like heart rate monitors and smartwatches, alongside strategies to manage intense training sessions effectively. Dive into the world of amateur triathlons as we unravel the tools and techniques to enhance your performance and keep safe on your journey.

Session #2 Small Gains

Join me as I dive into my journey as an amateur triathlete, sharing the highs and lows of training without a formal plan and the importance of cultivating a consistent routine. In this episode, I discuss how forming habits through trials and personal growth processes has transformed my training experience and outlook on fitness goals.

Learn about my transformation from an occasional gym-goer to someone devoted to early morning sessions, rain or shine, inspired by insights from James Clear's book "Atomic Habits." Discover how embracing failure as part of the learning curve can lead to personal growth both in sporting and everyday life.

Session #1 Cycling Saved Me

Welcome to the Amateur Triathlete Podcast with Alex Robertson. Join Alex as he shares his emotional, physical, and spiritual journey as an amateur triathlete. Delve into the solitary yet rewarding world of triathlon training, where physical and mental challenges intertwine with exhilarating moments and community camaraderie.

In this episode,Through candid diary entries, Alex narrates his experiences of training, physical and mental challenges, and the unexpected joy of finding community support on the road. Tune in to explore how setting personal goals and making lifestyle changes can lead to profound self-discovery and growth.