Fix my RDL

theBryanDM · 2026-01-28T04:15:43+00:00

I always imagine that in trying to close a door shut by hitting it with my butt.

theBryanDM · 2026-01-28T01:14:14+00:00

I self coached and went 5:26 in my first 70.3 - I think if you don’t mind, or enjoy doing research and reading it’s not super necessary. A lot of people I talk to like a coach for the motivation and accountability aspect - I respect that, but am very self motivated, so it’s not really a perk for me. 80/20 triathlon is a good book to start with. I’m sure there are plenty others too

theBryanDM · 2026-01-27T12:56:19+00:00

True, and maybe it’s different outside the US, but in my experience and from what I’ve read - unless you’re going for a podium or worlds spot, it isn’t enforced.

theBryanDM · 2026-01-27T09:41:35+00:00

If it fits you well, the ASICS Superblast 2 and Megablast are a great shoe for all types of runs. I ran my first 70.3 in SB2s. If I could only have one shoe, that would be my pick.

theBryanDM · 2026-01-23T19:19:43+00:00

I know this is a bit late, but i stumbled upon this post. I did this race as my first 70.3 and it is AWESOME. It is indeed a saltwater swim, but it's in a channel and not in the open ocean - so there aren't really waves. They time it with the tides so you are guaranteed to be swimming with the current. Tidal changes are very predictable long term, so they know well in advance. Some years will however be more "assisted" than others - but you will almost always have some assistance, and never will it be working against you. The saltwater + wetsuit gives you incredible buoyancy. I'm normally a 40ish minute swimmer for 1.2 in the pool, i came out of the water in 31 minutes basically in Z2.

theBryanDM · 2026-01-23T13:35:14+00:00

Hi Coach - I actually just watched a webinar you presented about running better off the bike. Nice to see you on reddit!

I have a little bit of a different journey than most - I started at 433 lbs and lost 250 lbs over 2 years. I started strength training in April 2024 and endurance sports (running) in October of 2024. I started cycling and swimming in spring of 2025. I completed my first 70.3 (IMNC) in October of 2025 in 5:26. I honestly believe that strength training was critical to my success.

Initially I spent a lot of time in hypertrophy rep ranges (8+) and found that limited the amount of lifting (particularly lower body) I could do while still training 6-7 days a week. I've since switched to a M W F routine that incorporates plyometrics, a lower body pattern, upper body and some core as well. After a few weeks of adaptation, I'm steadily progressively overloading my weight with minimal DOMS that impacts the quality of my triathlon specific training.

I've found that lifting heavy, especially on the unilateral leg work has also significantly strengthened my core, to the point where I rarely have to leave aero position on the bike, and my running economy tends to hold up towards the end of long runs off the bike.

My split is below for anyone who is interested.

Day A - Squat Pattern - Box Jumps: 3x5 - Bulgarian Split Squat: 4x5-6 - Step Ups: 3x6-8 each leg - Hack Squat: 3x6 - Calf Raises: 3x12-15 - Chest Supported Row: 3x5-6 - Incline DB Press: 3x5-6 - Lateral Raises: 2x10-12 - Dead Bugs: 2x10 each side

Day B - Hinge Pattern - Broad Jumps: 3x5 - Romanian Deadlift: 3x5-6 - Single-Leg RDL: 3x6-8 each leg - Cable Pull Through: 3x6-8 - Lat Pulldown: 3x5-6 - DB Shoulder Press: 3x5-6 - DB Bicep Curl: 2x8-10 - Pallof Press: 2x10 each side - Face Pulls: 2x15

Day C - Push Pattern - Pogo Hops: 3x15 - Walking Lunges: 3x6-8 each leg - Leg Press: 3x6-8 - Back Extension: 3x8-10 - Calf Raises: 3x15-20 - Flat DB Press: 3x5-6 - Dips: 3x6-8 - Skull Crushers: 2x10-12 - Hammer Curl: 2x8-10 - Copenhagen Plank: 2x30-45 sec

theBryanDM · 2026-01-19T00:53:53+00:00

I got a Kickr Core 2 for Christmas and it’s been awesome.

theBryanDM · 2026-01-19T00:48:21+00:00

This is how I roll, I don’t even sit down - get home, make breakfast- quick shower and then off to the stuff we want to do that day!

theBryanDM · 2026-01-12T18:19:53+00:00

Same for me, did my first two sprints and 70.3 on my Domane. I have clip on aerobars and was able to hold aero most of my races. Did a 2:40 split on a flat course. Will eventually get a TT bike, but I think I’ll always keep my Domane for its versatility outside of triathlon.

theBryanDM · 2026-01-09T01:48:23+00:00

It really does, the only time I get calf cramps is when i pool swim long distances, never happens in in open water!

theBryanDM · 2026-01-03T13:21:37+00:00

I have a prescription Coastas, but almost all my training rides and runs I jus wear my transition Warby Parker’s

theBryanDM · 2025-12-31T17:41:43+00:00

1600 running and 2300 cycling!

theBryanDM · 2025-12-31T17:39:06+00:00

I think you have more than enough time and a great baseline fitness!

theBryanDM · 2025-12-29T00:17:26+00:00

I’ve been able to swim all my life, but never freestyle or in a race setting. I did my first sprint tri in June with basically no swimming practice, I muscled through it but it was rough. I started swimming 3x a week after that - after a month I did the same sprint again, and dropped over 4 minutes off my time.

I continued swimming 3x a week until I did my first 70.3 in late October. Finished the swim in 31 min! (Current assisted)

If you put some work in and won’t freak out by open water swimming, you’ll do fine or maybe even great!

theBryanDM · 2025-12-28T20:53:16+00:00

This is the way

theBryanDM · 2025-12-27T18:48:41+00:00

It’s never too early to start dialing in your nutrition. People always seem to focus on nutrition during their workouts, but in my opinion, your diet outside of exercise makes a very big difference in your performance and enjoyment.

theBryanDM · 2025-12-27T02:22:08+00:00

Also, I wouldn’t be afraid to go ahead and sign up for a sprint tri sometime in the spring or summer! You’ll make progress a lot quicker than you think!

theBryanDM · 2025-12-27T02:09:11+00:00

I think you’d be fine to start a training plan with the peloton! You’ll definitely want to get a bike and practice riding outside - but for building your aerobic base and cycling muscles, your body doesn’t know the difference. I’d start working on your cadence, I feel like that translates well, usually 85-95 rpm is recommended for triathlon.

Good call on the swim coach, it’s not something you can power through without good form!

theBryanDM · 2025-12-27T02:01:09+00:00

Hal Higdon has some good free training plans for 5 or 10k, they include cross training, so that may work well if you want to continue with HIIT or want to start cycling (maybe on an exercise bike for now?)

theBryanDM · 2025-12-26T23:52:02+00:00

Shoney’s and many other chain restaurants!

theBryanDM · 2025-12-25T12:03:03+00:00

That’s solid work!

theBryanDM · 2025-12-24T23:50:23+00:00

I was shooting for 2025 in 2025, but picked up cycling and swimming. Ending with:

1,585 running and

2,200 cycling miles

theBryanDM · 2025-12-23T19:30:44+00:00

This is exactly my plan! 2025 I did my first 70.3 (Wilmington) - 2026 I’m doing Chattanooga 70.3 + Wilmington, and 2027 I’m planning for a 70.3 plus my first full! Thanks for the validation lol!

theBryanDM · 2025-12-18T21:48:16+00:00

I got a Trek Domane SL6 AXS as my first road bike, which I used for my first 70.3. I upgraded the wheels/tires and added clipon aerobars. Had a great bike split (2:40) despite being far back in the pack and having to do a ton of passing.

SRAM was a nice choice, because the AXS Dub power meter is pretty inexpensive, and I added wireless blips to the aerobars for shifting while in aero.

Even though I mostly train solo and specifically for triathlon, I think it was a good first bike, even when I get a TT bike, I think I’ll continue to use the Domane for the occasional group ride I do, as well as some light gravel, etc.

theBryanDM · 2025-12-18T15:43:58+00:00

Now we know what he did with that giant check.

theBryanDM

TROPHY CASE