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TRIATHLON

Weight Training

First Ironman

 

 

APPLETS

From this page you can download some Microsoft Excel spreadsheets I have written, which might come in handy if you're a bikie or triathlete. (Which, let's face it, if you've managed to make it this far into this website is pretty much a given.) Just click on the title of the "applet" to download it.

Triathlete's Nutrition Calculator

Calculates the energy requirements for different athletes racing user-specified distances at different speeds. Might come in handy when working out a nutrition strategy for a long race such as Ironman.

Heart Rate Zones Calculator

This calculates your different training zones (e.g. long slow distance, interval, anaerobic sprint, etc) given your resting heart rate and your maximum heart rate for swimming, cycling and running. The zones it calculates are based on Serious Training for Endurance Athletes by Rob Sleamaker and Ray Browning. I (sort of) follow their training system, and for a training log, can recommend Rob "Tridog" Blomquist's excellent Trilog, available below, which is based upon their system and also works in Excel.

Trilog

This spreadsheet is a training log, based on Serious Training for Endurance Athletes by Rob Sleamaker and Ray Browning. It was not written by me, but by Rob "Tridog" Blomquist, who made it available for free to the triathlon community. Rob has recently returned to the Internet and his page on Trilog is here.

Gear Calculator

Calculates gear sizes in inches from chainwheel and sprocket sizes for a wheel size you specify, and speeds for selected gears at different pedalling revolutions per minute.

Spoke Calculator

Calculates the length of spokes you will need to build a wheel given the required measurements from the hub and rim you have and the spoking pattern you have chosen for the wheel.