Reddit mentions of Tacx Vortex Smart Ergotrainer with Electro Brake

A little bit of background first .. I grew up on a bike, caved into peer pressure to join high school cross country, and never did any sort of lap swimming until a college intermediate swim class (even though my dad was a near Olympics alternate for backstroke in the early 60's). I've been a runner since, picked up triathlon at age 35 for three years when our first was 4mo old. Then went on hiatus for three years until our second was 18mo old with some running stints mixed in. Now I'm 44 and just finished my third straight season. I started back three years ago with focusing on a half Ironman in August of 2016.

Training Plan - A 20 week training plan is just right, and you will do fine to just finish. I recommend the Matt Fitzgerald Essential Week-By-Week Training Guide as it has a ton of training plans for beginners to near pros for each of the four triathlon distances. I have exclusively used this for training since my second year in 2011. He has a new book out called 80/20 Traithlon that I picked up and may use for the 2019 season. His reason for 80/20 is that you spend at least 80% of your time training at easy to aerobic capacity and no more than 20% of your time at higher intensity. This helps reduce injury risk. I also follow the 10% rule of not increasing consecutive weeks in time/distance by more than 10% (with the exception of a one-off week every 4+ weeks depending on training peaks/valleys).

Triathlon Club - Find and get into a local triathlon club. You will gain a world of experience being around those people. I joined the Ann Arbor Triathlon Club in 2014 just to do open water swimming during the summer, and I wasn't even racing in triathlons for another two years! Now I'm the mentor program leader.

Time - I am a family guy as well with a full time job and wife who also works. We have maintained alternate schedules since 2010 so that we do not have the need for third party daycare. School has been a relief that the kids are in 3rd grade and preschool, and their grandparents pick up the preschooler for a few hours a couple times a week so that we can maintain a somewhat healthy schedule. What I've done for training is include the kids! I think I pushed the youngest in the baby jogger over 100 miles each the 2016 and 2017 seasons. I'll sometimes do that while the older child rides her bike on a paved trail. Get a smart trainer! I have a Tacx Vortex Smart trainer I picked up in February of 2016, and it has made a world of difference! It allows me to ride any time (usually after "bedtime"), be safe off the roads (important as a dad!), and do specific interval training.

Training Volume - You should first build up your base for at least three months prior to your 20 week ramp-up schedule. Most of these schedules expect you to be able to jump right in. Otherwise, you'll risk injury and/or disappointment. Getting up to 6-8hrs per week before this ramp-up is good. You can achieve that with 2/discipline workouts per week (6 total). The max you'll reach with a "just finish" schedule is in the 10-12hr/wk range, and that is pretty tough. I think I've only crossed the 12hr mark once, and that was because of having a long workout delayed to the next day into the start of the next week. Three hours is about the max you'll do in a workout, and that would be on the bike. You'll hit around 2hr max run and 1hr max swim.

Nutrition - I swear by Hammer Nutrition products. I use their HEED electrolyte drink several times a week for workouts and Perpetuem for workouts over 2hrs. Their Endurolytes Fizz is great for on-the-go to carry with you in case you need to squeeze in a workout and don't want to pack ziplocs of HEED powder. Keep snacks handy! You will be burning 4000+ extra calories per week! Quick snacks like fruit, figs/dates, crackers with peanut butter or hummus, dry cereal, oatmeal, veggies, and more will help stave off the between meal hunger. At peak training, I think I eat five meals per day with snacking between and am on a 4000+ per day calorie need. Make sure to up your protein and water intake as well. Keep water around at all times. This article by Hammer Nutrition is good for figuring protein need.

Have Fun - You will have ups and downs along the way. Don't let a bad day or even bad week get to you. These will happen! Just remember to stay the course and focus on the goal. And, most importantly, have fun!

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Happy Training!

Adrian

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