Entries Tagged 'Nutrition and Health' ↓
January 28th, 2012 — Nutrition and Health, Swim Bike Run, Triathlon Tips
Unfortunately, a warm up is not something that you can simply gloss over when it comes to preparing for a triathlon. This two part series seeks to look at why.
We were talking about abnormal ECG changes, right? These abnormal changes in the ECG were not related to fitness level or age – So they definitely had something to do with warming up, or a lack thereof.
To examine the benefit behind warming up, twenty two of the men that had abnormal results did a moderate intensity jog in place for two minutes before they returned to the treadmill to undergo another high intensity running test. With that small warm up of only two minutes, now ten of the men suddenly began to show completely normal tracings on their ECG, and another 10 of those men showed an improvement in their ECG tracings. Only two out of the original twenty two men continued to show abnormalities on a significant level.
It is not yet known if a more thorough type of warm up would have made even more improvements. Still, it would definitely be interesting to see these results, had the scientists gone another step forward with this experiment.
Warming up is also good for mental preparedness. It allows you to really get your head ready for whatever activity is coming up. Mentally preparing yourself for your workout or your upcoming event is thought to be capable of improving your technique, your skill and your overall coordination as well. This mental warm up is also capable of preparing athletes for discomfort when they are dealing with tough intervals during a race. If your mind is prepared to endure this type of discomfort, then the body is going to be capable of producing higher speeds. If your mind is not in a willing place when it comes to enduring discomfort, then your physical performance is certainly going to be limited.
There is no cut or dry answer when it comes to how often you should be warming up. Most recommendations, however, do fall into the 10 minute to 20 minute range. Some athletes even warm up more than this to make sure that their bodies and their minds are properly conditioned for the upcoming workout or the upcoming race. Athletes that have higher levels of fitness are generally going to require longer periods of warm up where as lower levels of fitness generally require shorter warm up periods of time. In most cases, when it comes to choosing a warm up duration period for your own needs, longer is going to be better, but it is important that you do what feels comfortable for you.
Photo credits: lululemon athletica
Originally posted 2009-10-02 03:14:32. Republished by Blog Post Promoter
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Attain Victory with the Right Triathlon Gear pt 1 Throughout our existence, one of the deciding factors in who survives and who doesn't has been technology. It is the innovation of technology that has allowed us to push ourselves to new horizons along the way. In all aspects of our life, having the right gear and equipment is absolutely...... -
Planning and Preparing for your Swimming Triathlon Make sure that you plan long ahead of time by making a list of the materials that you are going to need in order to participate in the swimming portion of your triathlon. Here is a list of basic supplies that you are going to need for your training regimen...... -
Preventing Injuries While Triathlon Training pt 2 Preventing Injuries when Running Running is actually the sport of the three that is most capable of causing injury. Running injuries are unfortunately quite rampant, and most runners have certainly received a fair share of running injuries. Here are some tips to improve your technique and your gear so that...... -
Attain Victory with the Right Triathlon Gear pt 2 ... Continued from Attain Victory with the Right Triathlon Gear pt 1: The seat tubes have steeper angles and they allow for more of the leg muscles to be contributing to the pedaling force. Since more body muscles are being engaged, there is less strain being placed on each individual...... -
Real Reasons for Warming Up pt 1 There is too many times where an athlete will show up late to a workout and just jump right in on whatever is happening, swimming, running or riding without any kind of a warm up. There are other athletes that are so pinched for time that they end up skipping......
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January 25th, 2012 — Nutrition and Health, Swim Bike Run, Triathlon Tips
There is too many times where an athlete will show up late to a workout and just jump right in on whatever is happening, swimming, running or riding without any kind of a warm up. There are other athletes that are so pinched for time that they end up skipping their warm up so that they can squeeze more of a warm up into their busy schedule. Unfortunately, a warm up is not something that you can simply gloss over when it comes to preparing for a triathlon. This two part series seeks to look at why.
Your warm up will enhance your performance, and it will prevent injuries. These are the two major purposes that a warm up activity is going to serve for you. As a result, any warm up that you do is going to be both mental and physical in nature.
As you sit at the computer right now, you have a 15% to 20% level of blood flow to the skeletal muscles in your body. Most of the capillaries or small blood vessels within those muscles are closed off right now. After approximately 10 to 12 minutes worth of exercise, the blood flow to these muscles is going to increase as much as 70% to 75% and this is going to open up those capillaries.
Along with this increase in blood flow you are going to find an increase in your muscle temperature as well. This is a good thing because the hemoglobin in your blood is responsible for releasing oxygen much more readily when your temperature is higher. When more blood is going to your muscles, along with more readily available oxygen, you are going to have a better performance.
This increase in temperature is also going to contribute to muscles contracting and relaxing more quickly. Muscle metabolism is going to be increased, nerve transmission is going to be increased, and so your muscles are going to work in a more efficient manner.
Scientific studies are beginning to link warming up with injury prevention, but these scientific studies are unfortunately quite difficult to administer because not many athletes are interested in going through muscle stress tests just to see what it takes to make a muscle tear. Studies using animal subjects have determined that making a muscle sustain injury is much harder once the muscle has gone through a warm up process.
There have also been studies on humans regarding high intensity forms of exercise and the effects that they cause on the heart. There was one particular study that involved 44 men that did not have any over symptoms relating to corony artery disease or CAD. These men ran on a treadmill at a high intensity for between 10 seconds and 15 seconds without a warm up. The ECG or Electrocardiogram results showed that more than 70 percent out of all of the subjects displayed an abnormal ECG change that was attributed to low blood supply reaching the heart muscle. This is not a good thing!
Photo Credits: peasap
Originally posted 2009-09-29 03:12:08. Republished by Blog Post Promoter
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Triathlon Training 101 Are you planning on training for your first triathlon? This is not an easy task for anyone to master if they do not know the ropes. There are three completely unique disciplines that are involved, and you are also going to need to be lifting weights and training in other...... -
Learn to Run the Safe Way There are more people running than ever before. This is because they want to stay in shape and running seems to be a great way to accomplish this goal. The problem is many people never take the time and learn to run. This can cause you to become injured and...... -
What Type of Bike to Get for a Triathlon There are a number of really important considerations to make when it comes to preparing yourself for your triathlon. Fitness and strength are two of the most important factors that are going to influence your performance as a triathlete, but the next important area where improvements are capable of being...... -
Swimming Equipment for Triathlon Training Unlike running or biking, swimming does not have nearly the high tech gadgets, but you will need some gear, possibly more than you would initially think. Your swimsuit should not be difficult, as in the end they are all basically the same. Your swimsuit needs only to cover you without...... -
Preparing Yourself for the Triathlon Run Running in a triathlon is unlike any other running you have done in your life. This is because the triathlon run is completed after you have already swum and rode a bike. You will be tired and ready to stop, but you will need to dig in and find a......
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January 23rd, 2012 — Nutrition and Health, Swim Bike Run, Triathlon Tips
Preventing Injuries when Running
Running is actually the sport of the three that is most capable of causing injury. Running injuries are unfortunately quite rampant, and most runners have certainly received a fair share of running injuries. Here are some tips to improve your technique and your gear so that you can prevent injuries while you are running:
1 – Make sure that you are changing your shoes often, and never cut costs in the area of your running shoes. When you are in doubt about the condition of your running shoes, recycle them or throw them out, just do not plan on going running in them again. Unless you are running 10 miles a week on average, six months is far too long for you to keep a pair of shoes. You should always err on the side of safety, replacing your shoes rather than trying to get bonus miles out of them.
2 – Keep two pairs or more in rotation, especially if you are running on consecutive days. Keep running shoes that are intended specifically for running and never wear them for any other purpose or you will zap their cushioning prematurely, shortening their lifespan.
3 – Determine the type of runner that you are, and use this information for the right purposes. You might be a neutral runner, a pronator, a supinator, or a mix of different types. Make sure that you are buying running shoes that specifically match up with the type of runner that you are. You can get help from a podiatrist or a good sports medicine clinic as they will be able to provide you with information on what running shoes will be specifically well suited to meet your unique biomechanical needs.
4 – Add over-the-counter cushion inserts in order to add more arch support and more cushioning to your running shoes so that they are more comfortable and easier for you to run in.
5 – Run on trails whenever it is possible, and your legs will certainly thank you for the much softer and more comfortable surface. It will help your dexterity to have to dodge rocks, roots and twigs along the way as well.
6 – On days where you are feeling achy, skip the track or the trails in favor of either a rest for a few days or a run in the pool instead.
7 – Make sure that you are always warming up and regularly stretching to keep your body adequately warmed up and your muscles properly limber and flexible. It is crucial that you ease into any effort when running or during the other triathlon sport events as well. This tip is not only helpful for running in a triathlon then, but also cycling and swimming in a triathlon as well.
Photo Credits: Roberto Berlim
Originally posted 2009-09-25 03:10:37. Republished by Blog Post Promoter
Related Posts - Attain Victory with the Right Triathlon Gear pt 2 ... Continued from Attain Victory with the Right Triathlon Gear pt 1: The seat tubes have steeper angles and they allow for more of the leg muscles to be contributing to the pedaling force. Since more body muscles are being engaged, there is less strain being placed on each individual......
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Good Advice on Running for Beginners Running is a sport which is easy to get in to. You do not need a lot of specialized equipment to get started. Running for beginners only requires a good pair of shoes and some good advice. This way you can get started off the right way. The most important...... -
Finding the Beginner Triathlon Right for You As more people discover the triathlon, there is more pressure to create easier competitions. One of the events which are becoming more common is the beginner triathlon. Quite often this is an event which is held at the same time as other more intense races. This creates unique opportunities which...... -
A 10k Training Program Which Works So, you have signed up for your first 10k race. You are nervous about how you will perform in the race. This is understandable. This is why you are looking for the best 10k training program to get started the right way. The good news is there have been a...... - What Type of Bike to Get for a Triathlon There are a number of really important considerations to make when it comes to preparing yourself for your triathlon. Fitness and strength are two of the most important factors that are going to influence your performance as a triathlete, but the next important area where improvements are capable of being......
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January 17th, 2012 — Nutrition and Health, Swim Bike Run, Triathlon Tips
In our athletic careers, many of us have experienced injuries. Some of these setbacks only seem to sideline us for a couple of days or a couple of weeks while others are capable of ending our careers. It is important that you learn how to listen to your body before you end up injured beyond repair. Never take your health for granted, and make sure that you are always behaving defensively when it comes to preventing injury.
Preventing Injuries When Swimming
Proper technique is vitally important not only for swimming more efficiently but also for preventing injuries as well. Making stroke changes can be really difficult, and so getting injured and ending up having to change your stroke can be really difficult. Here are some tips to improve your technique so that you can prevent injuries while you are swimming:
- Join up with a masters team, because having a coach on deck is going to work wonders when it comes to making improvements in your stroke.
- Ask someone to videotape your swimming, because looking at a moving image of your stroke habits is going to help you visualize the proper technique while you are working your way through the pool.
- Consider attending either a swim camp or a triathlon clinic.
- Consider spending some time alone in the pool so that you can better focus on your technique by spending time in a pool sans a pace clock and the competition that comes with being in the pool with other swimmers. Pick a day that you can spend on your own, swim easy, and concentrate on improving your stroke above all else.
- If you are feeling pain or feeling tired, or if your stroke appears to be falling apart, simply get out of the pool. Any and all of these three symptoms are capable of creating bad habits in your stroke that are more than capable of leading to an eventual injury.
Preventing Injuries when Cycling
Being bike fit is absolutely important when it comes to maximizing your strength and decreasing your chance of sustaining and injury. If your bike is off by a simple millimeter, it can create an ache in your body that you were not expecting. Here are some tips to improve your technique so that you can prevent injuries while you are cycling:
- Ask an expert to take a look at your position to make sure that everything is correct, including your crank length, your stem length, your seat height and the fore and aft position of your seat.
- Once you have determined your optimal position, you should mark everything down using black electrical tape or something similar. This way if something slips or your bike has to come apart, you can easily adjust everything back into the proper positioning later.
- Never ignore your cleats, as they too are capable of becoming loose and shifting, and this is capable of causing alterations in your position. Make sure that all bolts are tightened down properly.
Photo credits: jurvetson
Originally posted 2009-09-22 03:05:02. Republished by Blog Post Promoter
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Training Tips for Beginners Who Race for Fun There is a large variety of athletes who participate in triathlons. These can range from the professional triathlete to the people who just appreciate being able to compete and finish. These different types of athletes lead to different requirements when it comes to training. The professional type of athlete will...... -
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Swimming for a Triathlon Here are some tips for any triathlete when it comes to training and then racing in the swimming leg for any triathlon competition. The first leg for any triathlon is going to be the wettest one, and yet it should be the one that is the most relaxed and the...... - Swimming Equipment for Triathlon Training Unlike running or biking, swimming does not have nearly the high tech gadgets, but you will need some gear, possibly more than you would initially think. Your swimsuit should not be difficult, as in the end they are all basically the same. Your swimsuit needs only to cover you without......
- Planning and Preparing for your Swimming Triathlon Make sure that you plan long ahead of time by making a list of the materials that you are going to need in order to participate in the swimming portion of your triathlon. Here is a list of basic supplies that you are going to need for your training regimen......
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January 13th, 2012 — Biking, Clothes and Gear, Nutrition and Health
With summer just a short time a way, many people are dusting off their bikes and preparing to get back out on the bike trails as well as prepare for the various bike races that will be all over the country. Though some more hardcore bikers never put their bike away for the winter, there’s more to the sport than just jumping on your bike and taking off. There are many training tips that people could use that, if they’re interested in getting into this recreation, would greatly improve their performance out on the road.
There’s a common misconception that endurance is the name of the game. This is totally wrong. Given that, if you’re enrolling in bike tournaments or races, you need to take a lot of breaks. This is to eat and stretch. Even if it’s just for the day or during a multi-day cycle tour, you need to consume calories and energy. Also, if you don’t stretch, you body will give out later on. Think of this as stretching out parts of your body that are super tense from all of the exercise it’s getting and fueling your body with the necessary nutrients is essential. Eat really nutrient dense foods like fruits, hard-boiled eggs, and nuts. It’s a great way to keep your electrolyte levels high so you don’t burn out on your trek.
Make sure you’re using the proper equipment. This is half the battle. By using cycling shoes and a good bike seat, you can greatly reduce the strain on your body overall. Also, getting your bicycle tuned-up regularly does a world of good. You might not notice the difference but an un-tuned bike runs roughly and ends up working against the rider and can end up greatly subtracting from their overall performance. You want to put as little strain on your body as possible to get the best performance out of your body that you can. That’s why it’s a good idea to take yoga classes and use chairs for lower back pain. Use these tips to reduce the stress on your body and increase your endurance.
Get your bike “fit” for performance. This isn’t just getting a tune up. It’s kind of like retooling your bike to maximize its performance and make it fine-tuned to your body’s shape and contours. This is a big deal in the cycling community and many people who just think of a bike is something to jump on and go often regret not having this done sooner. You can get this done at your local bike shop.
So in order to maximize you’re riding efficiency, use some of these steps and training techniques to ensure that you’re able to perform at your peak. Even if you’re not a serious rider, you can still do some of these things to lower the stress that’s placed on your body just as a recreational biker. You might not feel it now but down the road you could end up with arthritis or joint issues that were exacerbated by your biking excursions.
Photo Credits: M.V. Jantzen
Originally posted 2011-05-16 12:14:50. Republished by Blog Post Promoter
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Choosing the Bicycle Rides Which Are Right for You The bicycle rides you choose will depend on how you will be using them. When you are talking about rides, you are talking about your bike. Something people are not aware of when they first buy a bike is that there are different rides they can choose from. You can...... -
Triathlon Wetsuit Selection One of the most vitally important pieces of equipment that you are going to need to choose when it comes to triathlon preparedness is a wetsuit. One of the first things that you're going to need to consider when it comes to buying a wetsuit is the type of races...... -
Weight Training for the Triathlon If you want to compete successfully in a triathlon competition, then you need to be willing to put time and effort into strengthening your body. However, this is quite obviously easier said that done, because training for three different events and training for cardiovascular fitness, strength, endurance and good technique...... -
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November 28th, 2011 — Nutrition and Health, Running, Swim Bike Run
Marathons are run in every city. There are some more popular than others. Each offers its own challenges for the participants. No matter what skill level the marathon you are looking to enter, you are sure to want to perform well. This means doing much more than just crossing the finish line. If you would like to place high when running marathons, it will take the right kind of training exercises. It will also take the right kind of precautions to avoid injury. There are a few things you can do to make the difference between ordinary and extraordinary training for a marathon.
Avoid Injury
One of the most common mistakes people make when running marathons is tearing muscles while training. This is possible when you increase the amount of running to the level which is necessary for a marathon. The best training for a marathon means starting at least a year in advance of the marathon. This will allow you to gradually increase the speed and the distance which you are running. You should gradually increase not by the day, but by the week. This is the kind of gradual increase which will help to condition your muscles.
Stretching is one of the most important parts of marathon running which will help you avoid injury. Because you are running much longer than an ordinary run, you will have to do a more intense stretching. This means stretching before you get started. You should then run for about a half mile and stretch again. This will allow your muscles to get a more thorough stretch because they will have heated up from the exercise. The looser your muscles are, the less chance you have of tearing any muscles while you run.
Use High Intensity Training
It will benefit you to take breaks in your long distance running to use High Intensity Training. This is where you run as hard as you can for a short period of time. Take a break half as long as your exercise and then repeat. This should be done for about 15 minutes. The intervals should be one minute of running and 30 seconds of resting. This might sound like training for a sprinter, but it has been proven to be highly effective in creating endurance, strength and stamina which is handy when running marathons. Complete three of these sets in a day and you will increase your breathing capacity and so much more.
Running the Route
Good advice for anyone running marathons like a pro is to run the route you will be racing on for at least a month. If the route is not available to you, it will help you to run a route which has similar changes in elevation and the right length. This is not always easy to find. Some runners turn to stationary tracks to simulate the route. This is only recommended if you integrate it with running on the ground. There is a difference between running on a stationary machine and running on the ground.
Photo Credits: infomatique
Originally posted 2010-03-28 03:57:42. Republished by Blog Post Promoter
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Bicycle Maintenance Any vehicle you own is going to need maintenance to keep performing reliably. If you would like your bicycle to not leave you stranded out on the trail, then you need to keep it in good working condition. If you love your bike, then your bike will love you back....... -
The New Generation of Biking Clothing Many people into biking can tell you about the days when all biking clothing was made out of spandex or some other kind of material which does not breath. They will also tell you horror stories about not wearing the right clothing while biking. The good news is there are......
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November 25th, 2011 — Nutrition and Health, Running, Swim Bike Run, Triathlon Training
There are more people running than ever before. This is because they want to stay in shape and running seems to be a great way to accomplish this goal. The problem is many people never take the time and learn to run. This can cause you to become injured and get turned off from running. Simply getting to know some basic advice will help you to stay free from injury and will help you to increase your fitness level. Even people who have been running for a long time can benefit from this information.
Watch Your Hands
There is a reason why professional runners keep their hands above the middle of their chest. If you run with your hands too low, it will cause a few different problems. It can cause problems with your equilibrium. The most common problem it can cause is problems in your circulation. This is because the hands swinging so low below your heart will cause blood to flow towards the tips of your fingers and pool there. The force at which you are pumping your arms is more than what your system is used to and can cause you to feel light headed while you are running.
Stretching is Key
One thing you should know while learning to run is the importance of stretching. This is because running can cause a lot of strain on your muscles. The right stretching will prepare your muscles for what is ahead. There are a few stretches which are very effective in keeping you free from injury. These stretches focus on the hamstrings, the quads and the calves. The best advice for stretching is to make sure to warm up the legs first. This can be accomplished by a short brisk walk, short jog or even jumping jacks.
The first stretch you will become familiar with as you learn to run is the toe reach. Bend over from the waste without bending your knees and reach towards your toes. Hold this position for about 15 second without bobbing. You should also stretch your quad by standing on one foot and pulling your other foot towards your back. Hold this for about 15 seconds. Last, you should prop your leg on an elevated plane and reach towards the toe. Reach as far as you can and hold this for 15 seconds. Do these stretches on both legs at least once.
Pay Attention to Your Pace
The worst thing you can do when you learn to run or as you get better is to vary your pace. This is bad because you will throw off your ability to consistently run the same distance. You will notice on some days you will be able to run your route with ease while other days you will be exhausted. This is because you do not have a good pace. You can try creating a cadence in your head by counting rhythmically. Try to avoid wearing headphones until you feel comfortable with the pace you are running at.
Photo Credits: Sonic Fitness
Originally posted 2010-03-15 03:29:20. Republished by Blog Post Promoter
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Keeping a Triathlon Schedule to Improve Performance When training for a triathlon, it has been proven a good triathlon schedule will help you to improve your performance. This is because you will be able to create a good training plan and make sure you are able to stick to your plan. You can decide on which days...... - Triathlon Training 101 Are you planning on training for your first triathlon? This is not an easy task for anyone to master if they do not know the ropes. There are three completely unique disciplines that are involved, and you are also going to need to be lifting weights and training in other......
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Curious About What is Involved in Training for a Triathlon? For people who are not professional athletes but are still interested in training for a triathlon, the concept of training ahead of time might seem like a lot of impossible work with no guarantee of any rewards. In reality, training for a triathlon is something that is well within your...... -
Triathlon Newbies Should Consider These 4 Tips Are you thinking about joining a triathlon competition? If you have enjoyed athleticism in the past or are involved in endurance sports and are interested in joining a triathlon, the first step is to know exactly how to approach your triathlon training. Training correctly is very important when it comes...... -
Swimming for your First Triathlon Beginners to the triathlon tend not to worry so much about the running and bicycling legs of the race, although they require thought and preparation on their own. Running and bicycling for beginners, however, are familiar childhood activities, and are not as foreign as swimming. Swimming has always been limited......
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November 13th, 2011 — Clothes and Gear, Nutrition and Health, Running, Swim Bike Run
So, you have signed up for your first 10k race. You are nervous about how you will perform in the race. This is understandable. This is why you are looking for the best 10k training program to get started the right way. The good news is there have been a lot of people who have run before you. They have been able to train well for the big day and you can too. Following the right advice will have you in shape to not only finish the race, but get a good time in the gamble.
Choose the Right Shoes
The first commitment in your 10k training program you should make is to train in the same shoes you will run the race in. Some people want to trade up for a better pair which are not worn out when they run in the race. The problem is while the shoes will not be worn out, they will not be broken in either. You will end up causing your feet some pain by wearing shoes you are not familiar with. If you really want a newer pair of shoes for the big day, wear them for at least the week or so before you run the race.
Increase Your Daily Run
The amount of running which goes into a 10k training program will far exceed what you normally do in a morning run. This does not mean go out and start running ten times the amount you usually run the first day of your training. You will end up hurting yourself. You should increase your running in increments. This way you will be able to dial in the distance you should be training at without causing serious injury to yourself. The best advice is to only increase your distance by 10% every month.
Eat Right
Keep in mind your 10k training program will cause you to burn way more calories than what you are used to. You will have to eat foods which will replace these calories. This does not mean eat a lot of high fat foods. Instead you should be eating foods which are high in complex carbohydrates and low in sugars. You should also make sure to eat foods which are high in potassium because they will help you to avoid cramps as you are running.
Drink Plenty of Water
The sagest advice in your 10k running program is to drink plenty of water. This is good advice no matter how long you have been running for. Your body needs water to stay lubricated. Water will provide cushion in your joints to prevent pains. It will also help to keep your spinal column from becoming impacted. Water also helps to keep your body cool as you run more every day. You may even want to bring a water bottle with you as you are running. There are jerseys available which have special pouches just to keep a water bottle in while you are running.
Photo Credits: Sonic Fitness
Originally posted 2010-03-15 10:31:42. Republished by Blog Post Promoter
Related Posts - Choosing the Bicycle Rides Which Are Right for You The bicycle rides you choose will depend on how you will be using them. When you are talking about rides, you are talking about your bike. Something people are not aware of when they first buy a bike is that there are different rides they can choose from. You can......
- Choosing the Right Triathlon Bike The biggest step in figuring out what type of bike you should ride in for your triathlon is to determine what kind of money you have in your budget for the right bike. This is going to be absolutely the biggest factor in helping you to determine which bike is......
- Good Advice on Running for Beginners Running is a sport which is easy to get in to. You do not need a lot of specialized equipment to get started. Running for beginners only requires a good pair of shoes and some good advice. This way you can get started off the right way. The most important......
- Triathlon Gear If you are going to participate in a triathlon, having the best equipment is vital. Experience and endurance are important, but those will only go so far towards being at the top of your game. It will vastly depend on the athlete the sort of equipment needed, since every human......
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More Cycling Glossary Terms A good part of understanding your triathlon training and performance is having a grasp on the lingo. Here is a guide to cycling terms that you should know in order to get the most out of your experience. Derailleur - When gears are shifted on a bike, the derailleur is......
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October 14th, 2011 — Nutrition and Health, Swim Bike Run, Triathlon Training
When it comes to triathlon competitions such as the Iron Man, fitness alone is not going to be guarantee enough that you are going to win. It is absolutely vital that you develop good nutrition habits as well. This is one of the most important parts of planning for the ironman. The bicycling section is one of the hardest parts of the ironman competition, and preparing nutritionally is vitally important to your success. Here are some triathlon nutrition tips that will steer you in the right direction toward success in your endeavor.
1 – Triathletes are aware of their maximum heart rate, their power output, their average speed and many other arbitrary numbers such as these, but for some reason they fail to address how many calories that they are going to require per hour during their bicycling. You need to know how many calories you need as well as how many calories will be provided by a gel or a bar. If you are falling behind in your calories, those calories will add up and you will suddenly find yourself running on fumes at the end of a long race.
2 – Another vital part of preparing yourself nutritionally is knowing and meeting your fluid requirements during the bicycling portion of the triathlon. The maximum amount of fluid that you will be capable of using efficiently during the race is going to be based upon your race. You must be aware of how you can use or consume fluids based on your body size, body type and weight. You are going to need 10ml of liquid per 1 kilo of your body weight. If you weigh 70 kg, for example, then you need 700 ml of fluid per hour. This means that you need to be prepared to have and use this kind of fluid. 20 ml of fluid is about one gulp, so how many gulps are you going to need to consume in a period of an hour in order to keep yourself properly hydrated? The best way for you to plan is to try sipping a 750 ml bottle to see how long it takes you. Can you reasonably drink this much fluid in an hour? This is vital because learning how to keep yourself properly hydrated is vitally important as part of training to succeed in a triathlon competition.
3 – You also need to be aware of your calorie needs at all times. How much are you consuming in the span of an hour? Putting these calories back into your body while you are cycling is vital. There are gels and bars that you can consume to make this happen. You need to make sure that you are planning and preparing yourself to burn and regain the calories that you need throughout the process in order to perform at your best possible level during your triathlon.
Photo Credits: kisekino01
Originally posted 2009-06-18 17:42:17. Republished by Blog Post Promoter
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