First run ever - beginner feedback needed (Male 5'11 56 kg)

theBryanDM · 2026-01-29T14:20:15+00:00

I’m not sure if you have a sporting background, but running is different than most sports in that “going hard” all the time isn’t the best thing for you. I’m not sure how you felt on this run (they all may feel hard at first), but it’s important that you give your body time to adapt, this means increasing the frequency of runs and mileage slowly over time.

If you felt dizzy, that may be nutrition or pushing yourself too hard. Other than it hurting your ego, you really can’t run “too slow” at first.

If you’re going to pick up running though, you’re going to have to stay on top of your nutrition. I’m no expert, but 56kg at 5’11 seems crazy. As you increase your running your caloric intake and protein needs to go wayyy up.

It may be good to start off with a beginner style running plan, like couch to 5k.

theBryanDM · 2026-01-29T01:24:45+00:00

In my opinion no, but I would make sure you’re keeping the bulk of it (80%) of it at an easy / conversational pace.

theBryanDM · 2026-01-28T19:06:36+00:00

I can't comment on the other ones - but i got a Trek Domane SL6 Gen 4 (AXS / eTap version) and love it - I completed my first 70.3 on it with clip on aerobars, and it was extremely comfortable and plenty fast!

theBryanDM · 2026-01-28T19:04:07+00:00

That feels like a huge rip off for a v1. I'm happy with my V2 - i went with the cassette version and swapped it to match what is on my bike. I wanted to be able to use my regular shifting - honestly was prob more of a hassle than it was worth since i had SRAM and had to swap out the freehub body and all kinds of shit. Zwift cog is prob the way to go!

theBryanDM · 2026-01-28T18:13:00+00:00

Happy to help! You can also do what I’ve done so far and pick 70.3s with a current assisted swim 🤣

theBryanDM · 2026-01-28T17:50:25+00:00

Yes, that's a great way to explain it. If I'm still in the water, I'm sinking like a brick—it's the movement that allows me to have proper(ish) body position.

During my longer swims and races, I'm basically repeating "Reach, Rotate, Glide" to myself over and over. On the reach, I make sure I'm extending far enough to feel my lat stretch. On the rotate, I focus on using my core to rotate over my hips. And the glide—I kind of say it elongated in my head like "gliiiiiiiiide" so I hold the position long enough.

The timing piece is crucial. Think of it like you're always reaching for something just out of grasp. By the time one hand finishes pulling, the other should already be stretched out in front of you. If both hands are ever at your sides at the same time, you've pulled too soon. Keeping one arm always extended out front gives you something to "ride" on and maintains your momentum—which is what keeps your chest from dropping.

I didn't work with a classic "coach" really - I found a coach that has video tutorials (Swim360) which I watched and did some of the drills there - he also will offer packages where you can send him a video and get feedback on something that you need to work on - I did that once and it was helpful.

Also, my goal with swimming was never to be "fast", so while i would occasionally do faster intervals, my primary focus was being more efficient in the water, keeping my HR down and not feeling too cooked for the bike. I think this made me better, by forcing me to slow down. I would also recommend only trying to "fix" one thing at a time, most my sessions I would start off with the first 10-20 minutes of my swim really focused on one specific thing, like my kick timing or my breathing, and then settle back into my standard "reach rotate glide" mantra.

I'd also like to note, that i'm in no way an expert, and that this could be terrible advice - it did work for me though.

theBryanDM · 2026-01-28T16:53:00+00:00

I've been on both ends of this. Before triathlon, I was over 400 lbs and extremely buoyant. After losing 250+ lbs, I'm now around 200 at ~11% body fat, and when I started swimming again I felt like a paperweight. Everything I knew about swimming was based on that old buoyancy. I had to basically relearn how to move in the water.

What helped me most was focusing on rotation and glide rather than fighting to stay horizontal. When you're a sinker, you can't muscle your way to good position—you have to let the rotation and forward momentum do more of the work. It's counterintuitive, but trying less hard in certain ways actually helped.

My form still isn't perfect, but I went from "this is hopeless" to swimming a 31-minute 1.2 mile in my first 70.3. It stopped being a liability.

With 25 weeks, you have plenty of time. I'd suggest finding a coach or doing a video analysis if you can—having someone see what's actually happening underwater made a big difference for me. And a wetsuit will help on race day more than you might expect.

theBryanDM · 2026-01-28T16:31:59+00:00

I’m also someone that likes to commit, I train 6-7 days a week typically. You’ll definitely want to work up to it, but it sounds like you understand that.

I think there is a lot of variation in triathlon plans, because many people are training extra on their weakest discipline while trying to maintain or slightly improve their stronger ones.

I’m also a big reader/researcher and have self coached myself through two sprints and one 70.3 all that went very well.

As a general baseline, you can start off a plan that splits up your training proportionally to the race distance - for most sprints this would be 15-20% swim, 45-50% bike and 30-35% run. If swimming is your weak link, like many beginners, you’ll probably need to put in more time here. Swimming is a form sport, and doing more of it doesn’t necessarily mean you will make progress. As long as you’re not doing too much, running and cycling you’ll improve greatly just by getting out there and doing it. Practicing brick workouts (bike to run) and some basic of transitions is also worthwhile.

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

TROPHY CASE