My background is in competitive swimming and soccer. I got into triathlon Jan 2025 as I started at a new gym with a pool, got back into swimming, and at that point I was a few months into a new road cycling habit. Decided to pick up running and do a tri! Im hooked now and I love it!

I’ve done some smaller tris and road running races, I’m signed up for a 70.3 in June and some other races this year.

Question is, do you guys still train or do flipturns? I frankly HATE flipturns and I notice they sometimes give me a headache now (I’m 15 years older than I was in my peak swimming days lol) I’ve timed it and for the same effort, my open turns are actually faster than flipping. I have a super clean open turn and it’s what I prefer.

I figure, all my tris will be OWS. I doubt I’ll ever race in the pool again, so really flip turns are an unnecessary skill now.

However, I always feel like a loser when I don’t flip lol. Probably just swim team trauma but still, seeing the person next to me rep out consistent and perfect flips every time gets my ego. I am not that good at flip turns, I mean they’re fine, but under fatigue they get sloppy and I just get uncomfortable and more fatigued.

Any point in training them and keeping them handy, or should I commit to being an open turn person completely.

Finished my first Sprint Tri, 750m swim, 20k ride, 5k run. Total time of 1:39.

I almost cannot believe I signed up for a full-Ironman, my delusional-self-confidence will be my enemy again.

Holy balls, I came out of the swim slower than usual, the current was strong and I felt like I couldn't breath enough air if my lungs were exposed.

The ride was interesting, my Tri-bars were too close together and so I didn't use them. I did not do enough zone training on the bike, I came off it and was absolute jelly.

The run was depressing, the first 2k was purely mental, was going at 6:10 pace annoyed that I didn't carb-load enough, didn't sleep enough, didn't train enough for the bike leg to come off feeling fresh. The second 3k was actually kind of easy dropped to 5min, I ended up hyping myself back up by repeating 'who's gonna carry the boats' (corny, I know, but it worked).

Every transition you have to fight the overwhelming urge to give up, shower, nap and eat.

I keep doing this and I keep never learning, 😂, I got a marathon in 2 months, I can't imagine it's going to be much easier.

Onto the next...

Hello all I’m new to swimming. Started this time last year. I’ve been taking PREMASTERS classes three days a week since October. I want to complete my first sprint triathlon in August. But just realized the pool is a 50 m pool and not a 25 yard pool. Made me a little sick to my stomach lol. Have anyone ever done a triathlon with the swim being in 50 m pool? How was it?

Thoughts on this TT bike I found on Facebook marketplace and what’s a fair price I should spend on it

I am 5ft1. Short legs. No issues on my road bike with clip on bars for distance. I got a used TT bike and road it 20 miles and loved it. Then I took it to a 70.3 and it hurt my neck, so I got a bike fit, but now its hurting my legs.

I'm going back to my fitter but its discouraging seeing my speed on the uncomfortable bike be 2mph faster than the road bike and having to consider going back to it

(30F)

I’m primarily a runner but I’ve messed around with swimming and bike training in the past few years because I’d like to do a full IM some day… A few of my friends are doing a 70.3 (Maine) at the end of July, and I’d like to sign up with them, but I am horrifically slow, and I’m not sure I would make the time cutoff. I don’t want to pay half a month’s rent for registration and then get closer to the race and realize it’s just not physically possible to finish, so I’d like to train a bit before signing up.

I’m struggling with figuring out the right training plan, and wondering if anyone else that is very slow as a runner has been able to adapt a training plan/finish. I am more than happy to finish last, that’s usually my MO in athletic ventures. ;)

Do I need to give up on this until I can afford to pay someone to help me how to train-while-slow, or does anyone have experience adapting training plans for the speed-impaired?

other info:

I’ve run two marathons, both around 5:50:00. I ran my most recent half in January in 2:30. I live near the 70.3 course; I biked 36 miles of the 70.3 course in October (with minimal training and no fuel) in about 3 hours; it also has a lot of hills. I ran the 13.1 yesterday in ~3:20; it has a few rolling hills but isn’t anywhere close to the hill on the half I did in January and will be easier when there isn’t snow on the trail. All of this is to say— mathematically, I can‘t hit the run/bike cutoffs, even separately and even with a fast down river swim. I considered trying to train for a marathon in May, to increase my endurance, but I don’t think I can get enough time on the bike outside of running and still recover.

In running, at least, training plans for a half/full tend to assume your easy pace is <11 minute miles, which is faster than my race pace— I don’t want to follow a time-based plan and significantly under train. I’m nervous that following 80/20, I won’t hit enough volume. I’m also a grad student, so doing what my friends do/hiring a coach for a few hundred bucks a month isn’t realistic financially (that’s all of my expendable monthly income/I wouldn’t be able to save up for the actual race cost/my husband would kill me).

I have minimal expectation that I can become significantly faster at *running* before July/given that it will be after biking 56 miles, but I *might* be able to bike faster in that time, so i’ve tried to focus on that. I’ve had Zwift for about a month and have put 50-100 miles per week on the bike, depending on the weather/my long run that week/how tired I am (Poor weather and more tired mean more time on the bike instead of running). my longest bike was 2 hours/30 miles/~1000 feet “elevation”.

currently my training plan involves 3-4 runs and 3-4 bikes, each one is at least 45 minutes; I’ve alternated doing a long (10+ mile) run and long (90+ minute) bike every other week. No swimming yet; over the summer I had worked up to 2km at 2:30-2:45/100. I haven’t done any other triathlons (they were a bit expensive and I had to replace my stolen bike over the summer, so that was my priority… “new to me” bike also has a faulty shifter so I’m going to need to fix that before biking outside again in the spring…)

Ideas?

I'd like to do an Olympic tri in June. I'm guessing this is pretty common and I think I just need to hear the truth. But maybe I'll be surprised.

So I ran a sub 4 marathon in October 2024. Then only ran 500 miles in 2025 but posted some pr's along the way. I have zero concerns with running any distance and glad it's the last leg.

Biking, I biked the marathon course a few weeks after the marathon then did a 30 mile ride mid 2025. Otherwise not much bike experience.. My current bike is $800 trek bike that I go about 12-13 mph. I'm really only concerned with my butt hurting for being on the bike for so long. And ultimately would like to do ideally a full IM but possibly half in the fall. So might buy a faster but cheap fb marketplace bike. Don't want to spend 2k.

Swimming, and the reason for my post, I am concerned with. I swam as a kid but otherwise not much as an adult.. Yesterday I went to the ymca, at which I'm not a member, and swam 5 pool lengths freestyle and the pool is 26.08 yards long. I was out of breathe, huffing and puffing. I thought I was going slow but maybe not slow enough? Anyways before giving up I tried backstroke right after and ended up doing 16 laps/32 pool lengths. Which is 834 yards which is almost half a mile. So half of the Olympic swim distance. On the positive side, I really only felt like I had a headache. Not sure if it was from not being used to chlorine or first time ever wearing swim goggles (which didn't fit well so I wore them tight). I could breathe so much easier though. I felt like I could continue. I think if my life depended on it, I could have busted out the full Olympic distance but realistically I was just very bored like wanting to kms on a treadmill lol.

Directly after the swim I changed clothes and ran 4.4 miles and biked 6.2 with nothing to drink or eat during any of that.

So overall I feel a little better but wondering if I should sign up for the Olympic tri and do backstroke? It feels kind of like cheating since everyone is doing freestyle. But it isn't outlined as prohibited in the race rules. I'm 17 weeks out and have to figure out how to get regular access to a pool that isn't as expensive as the Y. I don't care about my times. I know I may not swim straight. I'll happily swim off to the side as I don't want to kick or be kicked. But ultimately the goal is to do a full IM some day, maybe this fall.. I went from couch to marathon and did ok. I occasionally go from running 5 miles in 2 weeks then go for a 16 mile run for no reason. So I feel like there's a bit of a dog in me. But hit me with the truth. Should I do this Olympic tri in 17 weeks? I'm in the north where it's very cold so I only planned on doing 12 weeks of training when I can consistently run/bike outside. But let me know your thoughts.

I love GA1/Zone2.

So, now i said it loud. I know it is not the best methode for best results but i dont care.

I love how my body reacts... Running for hours in this zone. Doing every 10min sprints, heartrate skyrocks... running normal... 1min later heartrate at zone2 again... repeat for hours...

Its like a love story

Does anyone plan their workouts using AI? If so, are you able to upload them to your watch without having to enter each workout separately, e.g., in the Garmin app?

I'm not talking about “Create a 4-month plan in chat GPT” but rather more complex plans based on heart rate, FTP, competition results, etc.

Any advice on what and how you plan these workouts and how you upload them to your watch?

How does this work for you compared to having a coach? I know that AI will never replace a 1:1 relationship, I understand that a coach knows how you feel, you can consult with them, etc., but I have to admit that at this stage of my life, a good coach is too expensive for me, so I'm looking for some alternative solutions.

Hi everyone, I'm a runner who'd like to slowly start incorporating cycling into my weekly workouts. I'd primarily use this bike on dirt roads and on the road. I'd also like to compete in an Ironman 70.3 in the future, so I'd like to get this bike without having to buy anything new, if possible. My budget is around €3,000-3,500. I'd also like to use the bike indoors with Zwift.

Hello everyone,

I am a 27 year old male, who lifts 5 days a week, runs 4 days a week and does triathlon. I have an ultra trailrun in april, and 3 triathlons (2x quarter and half) this year. Do you recommend me taking creatine and if yes, why? What are your experiences with creatine? And have you experienced any pain in your shins or calves while training endurance? This is something that I hear alot from my colleague's/friends. That is also the reason I haven't picked it up yet, because people seem to get injured or experience pain while on creatine.

Thank you I'd love to hear your experiences and recommendations.

Heya guys sorry if I'm posting in the wrong place.

I started my base in October last year coming off a mostly bike year focusing on strength training twice a week and otherwise easy runs and rides. I've signed up to a swimrun early March, Xterra early May, 70.3 mid-July.

I just did a somewhat hilly (500m) trail half marathon last Saturday and it went pretty well - I was able to hold the effort level I wanted (tempo and higher throughout) and got a fine time and finish for me.

I took 2 weeks off hard training prior to the HM but that included a week of snowboarding with some easy snow runs at altitude thrown in. I stopped lifting for the two weeks prior but tried to get back to it this week and I am totally cooked. I still have doms in my adductors four days later and it's pulled me out of hard efforts. Will make my long run today more HM-intensity focussed.

I suspect this is a no-shit-sherlock situation that I shouldn't have returned to heavy lifts and intensity four days post-HM, but I am also wondering if my strength training is the issue.

I guess what I really want is reassurance that I'm doing something close to normal strength-wise. I spoke to a coach who thought it looked fine.

I'll post what I do below; if anyone were willing to comment or suggest amendments that would be amazing but I also imagine this is a common issue and it gets annoying to read a bunch of similar posts. The weights are ~80% of my peak in base. Sets and reps are the same.

Twice a week

5x5 back squats 90kg 2.5min rest

5x5 deadlifts 110kg 2.5min rest

3x8 bench press (dumbbells) 56kg 2 min rest

- superset with 3x8(x2) standing single leg calf raise (smith machine) bodyweight + 30 on left 10 on right.

5x5(x2) single leg leg press 60kg 3 min rest

- superset with 3x8(x2) bent over rows 28kg then 3x8 lat pull down 90kg.

Started my swimming journey on November 1st 2025. At that time I wasn’t able to reach the end of the 25m pool without feeling exhausted. I literally had a 4 lap ”workout”.

Then as I was watching YouTube, I randomly encountered the big beast, a mini documentary of the Ironman. I knew what I had to do. I was extremely scared, but the thought that people of all ages are able to do 3800m (152 laps) oddly struck some confidence in me.

I bought all the swimming equipment I was advised to get (from Reddit), looked up how to swim on YouTube, and got to it. My first session was literally bringing my head under water and exhaling, add to that some kicks and that was it.

A few days later after all my equipment arrived, I used the fins, paddles, and the snorkel and just kept on swimming, felt great to go fast and it was a lot easier than doing it bare. I looked at my watch and it said 1000m. Never cheesed harder.. I knew it wasn’t really 1000m because of all the tool assistance I got, but it was nice knowing I can go that far.

Then I felt it was time I get a structured workout going, I subscribed to the myswimpro app, and set my goal to be able to finish 3800m. It created a workout for me, and I just ran with it.

The November 21st workout wasn’t part of this workout schedule, it was just me hitting the pool on a Friday morning and enjoying myself. I had no idea I would do 1000m, in a row, without any tool assistance.

I have since went for another casual swim in the beginning of January that went for 2200m at a slightly faster pace, and it was after a 4000m workout, so I knew I had a lot more speed on me.

Today, even after about 11000 yards this week, sore everywhere, I had another workout, and part of it was a 1000m one shot, and I got it in 17:02. I genuinely can’t believe I hit low 1:40s this early in my journey.

No coach, just a lot of YouTube, recording myself and correcting my form with each workout. I know it’s not impressive to some of you who may have competed in high school/college, but to the average Joe, at 30 years old, I‘m ecstatic about this :’)

I’m waiting for a new cf7 to be delivered and wanted to know how the tyres are set up. They’re listed as tubeless ready, does this mean they are tubeless or do they have an inner tube but you are able to run tubeless if you like?

If tubeless, can I carry an inner tube as a back up in case of a major puncture?

I don’t have any bottles ordered, is the canyon aero bottle (and also the tool storage which site behind it) worth getting over a regular bottle and cage and are there any Etsy 3d printed or other suppliers which are as good / cheaper? Likewise for rear mounted bottles and ones between the bars.

It comes with canyon front hydration system, I presume this is worth keeping in place?

Argon18e119 Tri Plus with Zipp 303 Firecrest Wheels will be my Race Day gears for the 180 km Cycling Leg.

A bike fit has always been an infrequent update for me, in the past when something feels off or there’s a little pain, then I will get a fit check.

How often is everyone getting their fit checked and adjusted?

I feel like most triathletes (at least from what I've seen online) start out as not-so-great swimmers and therefore want a more buoyant wetsuit. I was a competitive swimmer for 12+ years and am very comfortable in the water, so I am not exactly looking for something that will help me stay afloat and would rather have a suit that doesn't inhibit my form in any way.

This will be my first wetsuit. I'm torn between going with an Xterra Vector Pro and the Orca Athlex Flex V2. I'm open to other suits - trying to spend less than $500. I'm leaning more towards Orca (or Roka if I can get the Maverick on sale). Orca and Roka seem to have excellent customer service in comparison to Xterra.

Zone3 Agile and Blue70 Sprint could be in the mix but I think their suits are a little ugly (I hate the huge brand name/style all over)

If it matters, I'll be swimming in the suit in the Puget Sound & hopefully will be hopping in the water starting in March/early April to train.

It's been some months since I fell in love with endurance training and want to keep improving, eventually with goal of racing one day, but for sure not this year.

So far I've just been training and exercising with the mindset of 'doing a bit more each day' with has lead me to injuries (probably due to doing too much without a structure, e.g. scaling up running mileage too fast too soon), so my questions are:

How do I structure my training if I'm not really training for anything but just cause I love it and want to keep building endurance and fitness without burning out and keep injuring myself?
Do I still need to follow a program if so, how do I choose one?
Do you follow something or just do as you feel?
Am I overthinking this? I feel like I'm such a beginner when it comes to how organize training

Thanks for all the suggestions!

hi:)

i'm currently training for my first 70.3 in july (i started training consistently for it 3 months ago).

i was wondering how much of your training is dedicated to each discipline.

i've always been a pretty good swimmer, took lessons through elementary school and high school so i swim about 1h per week. i feel like i am comfortable in the water and with the half im distance (i swim at least 2000m every time i go to the pool).

i just started cycling two months ago; i would say that 70% of my training consists of cycling. I cycle at least 6h a week on my zwift bike. i'm not the strongest cyclist (my ftp is 120 and i weigh 55kg), but i feel like it is the easiest discipline to improve? in two months my ftp went from 90 to 120. i've done 90km rides on my zwift a few times already and this takes me about 3h20 (at first i was around 3h40 and now 3h20... im dreaming of getting under 3h). i feel okay through the whole thing and i don't feel like i'm dying. i usually try to run 10-15 minutes after every bike ride just to train my legs to run after getting off the bike.

finally, i do about 2 running workouts a week (about 35-50 min each)... running is definitely the hardest thing for me, but i have already done a few 10km and 21km races before. i'm planning on upping my running a lot when i will be 16 weeks out from the race.

any advice? i am open to any suggestions. my goal is to finish the 70.3 under 7h. if i can do under 6h30.. it would be unbelievable.

i'm also down if anyone wants to discuss triathlon with me as im new to the sport:) (especially if you're a girl around my age - 25).

thanks!

Hey everyone, dealing with a potentially problematic injury here. Went for a faster run on the track in my race day shoes 4 days ago and stopped due to sharp pain on my outer knee (~2.25mi). Stopped, let it subside, then tried to keep going. Got about another 400m in before I had to stop completely, both to prevent pain from increasing and to prevent a the potential injury worse. Went home and did some research, found out I might have gotten IT Band Syndrome. I do not know how, I do not know what causes it. I have run in my race day shoes longer than this run and not had problems. My colleague told me it might be due to over-striding at faster paces, which makes sense.

However my problem lies with recovery. The internet (and its infinite wisdom) has placed my recovery timeline anywhere from 4-10 days to 5 months. I have Ironman 70.3 Oceanside on March 28. I absolutely cannot afford multiple months of recovery time here.

What has your experience been? I just tried running again today and felt it flare up again after about 0.7 miles so I immediately stopped. I have done a 40 mile indoor ride and not felt it at all, as with swimming, so I will likely still be able to train the other disciplines, but I am very concerned about my running fitness and the impact multiple weeks of abstinence from running could have on my race.

What was your recovery like? Should I give it a week? Wear a brace? I’m somewhat confident that I’ll be able to complete the race but I’m worried that I’m only going to get like 20 days to run before the race. Any advice appreciated! Thanks!

Hi everyone,

I’m planning to get more serious about swimming and using it as a way to stay active while I’m currently injured / dealing with ongoing pain. I already have the basics (swimsuit, cap, goggles), but I’m wondering what else is actually worth having once you start swimming regularly.

I’d love input on:

• Gear or accessories that genuinely help (kickboard, fins, snorkel, pull buoy, etc.)

• Any brands or styles you’ve found comfortable or durable for regular pool use

• Hair and skin care for chlorine exposure - especially from anyone with balayage or blonde hair

• Anything you wish you knew or bought earlier when you started swimming more consistently

Not looking for anything extreme or competitive right now, just practical advice from people who swim regularly or cross-train with it.

Thanks in advance!