Friday, February 10, 2012


Triathlon training isn't always the most social of activities. Sure, you're out running, riding and/or swimming often, and yes, I have friends with whom I practice all three disciplines. But schedules are tough to line up, and the needs of every triathlete are different. It's not strange to find yourself slogging through a few training sessions per week on your own.

My biggest problem in these solo training sessions is coming up with a workout that's both interesting and challenging. If it's not both of these things, my mind wanders. Corners get cut, etc.

Yesterday, I created a new Twitter account that I will dedicate to record the main interval sets I do in the pool, on the spin bike, or (eventually) on the track. I hope to remember to update this after just about every workout. After a few weeks,I should have a solid grab-bag of main sets to keep me busy on lonely days. Anyway, allow me to introduce @ironw00t!

Some general ground-rules and explanation around my set abbreviations and jargon. (I'll try to remember to add to keep this list up-to-date.)
  • SPIN: interval numbers are typically based on watts. The percentages you see are based on the maximum watts I can sustain for ten minutes. Example: let's that maximum ten-minute average is 200 watts. If I needed to do a 2-minute spin at 90%, I would want to hold 180 watts (200 * 0.90) for the duration of the interval.
  • SPIN: It is safe to assume that a three-minute easy spin is inserted between all major line-items.
  • SWIM: When I say something like "B1m30" or "base-1m20," I'm talking about the standard amount of time I allocate per 100 yards. Example: a set calls for 3 x 200 at B1m20. This means I'm giving myself 2m40 per 200-yard item.
  • SWIM: Rest between major line-items in a swim set is generally less than 60 seconds.
As an added bonus, this Twitter account will also automatically tweet whenever I update this blog.

Happy riding this weekend, folks!