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Tracking Progress and Training Results

There are lots of strategies for getting in shape for your first triathlon. Check out the training manuals we recommend on the right. We also suggest that you visit your local gym or community center to find a local training group. Having support and encouragement makes a HUGE difference for day-in and day-out training. See our list of Triathlon Resources for additional guides that we have reviewed and recommend.

We suggest that you keep a log like the one below to chart your progress. The first log is kept daily and describes your training, any problems/injuries and the location. The second chart is a list of Race Results. This is a wonderful gauge for charting your progress. Just remember, all courses are different even if they are the same distances. If your times are not what you expect, remember that slight differences in terrain, weather and water conditions make a HUGE difference.

See below for a sample:

You Can Do It!
Recommended Training Manuals:
 

Sample Training Sheet

Date Activity   Injuries/Problems   Location
1/31/08 .5 mile swim: Stretch. 80 widths: kick butter, back, breast and freet; Stretch   Hip and back feeling better with motrin and stretches.   Pool
1/30/08 Off   Hip and back feeling better with motrin and stretches.   -
1/29/08 1mile swim: Stretch. 20 lengths free; 10 lengths butter (one arm each lane); 10 lengths back; 10 lengths breast; 22 lengths free; Stretch   Hip and back feeling better with motrin and stretches.   Pool
1/28/08 Off   Hip and back feeling better with motrin and stretches.   -
1/27/08 1mile swim: Stretch. 20 lengths free; 10 lengths breast; 10 lengths free; 10 lengths back; 22 lengths breast; Stretch   Hip and back feeling better with motrin and stretches.   Pool
1/26/08 Off   Hip and back feeling better with motrin and stretches.   -
1/25/08 Off   Hip and back feeling better with motrin and stretches.   -
1/24/08 Stretch. 1 hour workout: Run 4.5 miles in 45 mins, steady paced run, 100 situps, Stretch   Hip and back feeling better with motrin and stretches.   Gym
1/23/08 Off; Digging two cars out of a bizzard   Hip and back feeling better with stretches   Home
1/22/08 1mile swim: Stretch. 20 lengths free; 10 lengths breast; 10 lengths free; 10 lengths back; 22 lengths breast; Stretch   Hip and back feeling better with stretches   Pool
1/21/08 Stretch. 1 hour workout: Run 4.3 miles in 45 mins with increasd speed for for the last 15 mins, 100 situps and back strengthening stretches. Stretch.   Hip and back feeling better with motrin and stretches   Gym
1/20/08 Back and hip stretches; 8 pound hand weights to tone bicepts, tricepts and shoulders (short sets, long rests); Stretch   Hip and back feeling better with motrin and stretches.   Home
1/19/08 Stretch. 1 hour workout: Run 4.3 miles in 45 mins with increasd speed for for the last 15 mins, 100 situps and back strengthening stretches. Stretch.   Hip and back feeling better with motrin and stretches   Gym
1/18/08 1mile swim: Stretch. 20 lengths free; 10 lengths breast; 10 lengths free; 10 lengths back; 22 lengths breast; Stretch   Hip and back feeling better with motrin and stretches   Pool
1/17/08 Back and hip stretches; 8 pound hand weights to tone bicepts, tricepts and shoulders (short sets, long rests); Stretch   sore left hip and lower back - use 600mg motrin and heat to loosen muscle; refrain from running till middle of the week   Home
1/16/08 Off   Hip and back feeling better with motrin and stretches   -
1/15/08 1mile swim: Stretch. 20 lengths free; 10 lengths breast; 10 lengths free; 10 lengths back; 22 lengths breast; Stretch   Hip and back feeling better with motrin and stretches   Pool
1/14/08 Back and hip stretches   Hip and back feeling better with motrin and stretches   Home
1/13/08 Off   Hip and back feeling better with motrin and stretches   -
1/12/08 Back and hip stretches; 8 pound hand weights to tone bicepts, tricepts and shoulders (short sets, long rests); Stretch   sore left hip and lower back - use 600mg motrin and heat to loosen muscle; refrain from running for the rest of the week   Home
1/11/08 1mile swim: Stretch; complete 1m in 30 mins; Stretch   sore left hip and lower back - use 600mg motrin and heat to loosen muscle; refrain from running for the rest of the week   Pool
1/10/08 Bike: Spin 45 mins   sore left hip and lower back - use motrin and heat to loosen muscle   Gym
1/9/08 Off   sore left hip and lower back - use motrin and heat to loosen muscle   -
1/8/08 1mile swim: Stretch. 20 lengths free; 10 lenghts breast; 10 lengths back; 10 lengths breast; 22 lengths breast; Stretch   sore left hip and lower back - use motrin and heat to loosen muscle   Pool
1/7/08 Back strengthening exercises; 8 pound hand weights to tone bicepts, tricepts and shoulders (short sets, long rests); Stretch   sore left hip and lower back - use motrin and heat to loosen muscle   Home
1/6/08 1 hour workout: Stretch. Run 4 miles in 45 mins with 1 min sprints for the last 10 mins, 100 situps and back strengthening stretches. Stretch.   sore left hip and lower back - use motrin and heat to loosen muscle   Gym
1/5/08 Off   sore left hip and lower back - use motrin and heat to loosen muscle   -
1/4/08 1mile swim: Stretch. 20 lengths free - easy
10 lengths Breast - every other length sprint
10 lengths Back - every other length sprint
10 lengths Breast - every other length sprint
22 lengths Free - 10 easy, 10 every other length sprint. Stretch.		   sore left hip and lower back - use motrin and heat to loosen muscle   Pool
1/3/08 Stretch. 1 hour workout: Run 4 miles in 45 mins with 1min sprints for the last 10 mins, 100 situps and back strengthening stretches. Stretch.   sore left hip and lower back - use motrin and heat to loosen muscle   Gym
 
 

Sample Race Results Sheet

Event   Time & Place   Swim   Bike   Run
Danskin Triathlon
July 31
Webster, MA		   Class: 30-34 yr olds
Overall Rank:
192/ 1747
Class Rank: 26/192
Final: 01:26:57
   .75 Mile Swim: 10:32
Swim Rank: 42/1747
Trans One: 00:05:18		   12 Mile: 43:10
Bike Rank: 346/1747
MPH: 17.2
Trans Two: 00:01:46
   3.1 Mile: 26:10
Run Rank: 607
Pace: 00:09:01
Littleton Appleman Triathlon
July 24
Littleton, MA		   Class: 30-34 yr olds
Class Rank: 17/21
Overall Rank: 253/379
Final Time: 1:30:25		   .5 mile: 16:46
Swim Rank: 1 / 21
Overall Rank: 77/379 		  10 mile: 42:46
Bike Rank: 17 / 21
Overall Rank: 304/379		   3 Mile: 30:53
Run Rank: 14 / 21
Overall Rank: 253/379
Danskin Triathlon
July 31
Webster, MA		   Class: 30-34 yr olds
Class Rank: 38/231
Overall Rank: 218/1604
Final Time: 1:25:51		   .75 mile: 10:42
Swim Rank: 49/1604
Trans One: 5:15		   12 Mile: 43:28
Bike Rank: 351/1604
MPH: 17.1
Trans Two: 2:57		   3.1 Mile: 23:26
Run Rank: 429/1604
Pace: 7:33
Wellesley 5m
   Class: 30-39 yr olds
Class Rank: 46/110
Overall Rank: 435/721
Sex Rank: 134/320		   -   -   5 mile: 43:31
Pace: 8:42
Falmouth Sprint
Triathlon
July 24
Falmouth, MA 		  Class: 30-35 yr olds
Class Rank: 17/41
Overall Rank: 270/508
Final Time: 1:13:16		   .33 Mile: 10:47
Swim Rank: 146/508		   9 Mile: 35:24
Bike Rank: 317/508		  

3.1 Mile: 27:04
Run Rank: 299/508
Jim Kane Sugar
Bowl 5m Run
July 14		   -   -   -   Roughly 47 mins
10th Charbo's Run
Dorchester, MA
April 7		   Womens Overall: 225/1319
Class: 30-39 yr olds
Class Rank: 100		   -   -   5 mile: 45:20
Falmouth Sprint
Triathlon
July 17
Falmouth, MA 		  Class: 25-29 yr olds
Class Rank: 27/47
Overall Rank: 382/524
Final Time: 1:17:38		   .33 Mile: 10:07
Swim Rank: 182/524		   9 Mile: 37:36
Bike Rank: 410/524		   3.1Mile: 29:54
Run Rank: 416/524
 
 

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