January 25th, 2012 — Running, Swim Bike Run, Triathlon Tips
Triathletes have a bigger challenge than just the cyclist, the swimmer or the runner since they have to compete in all three sports consecutively. Very often, an athlete will excel at one or two parts of the competition but have room for improvement in the third, and this will very often keep an athlete from giving the very best competition during a triathlon. For those who feel that the running part of the triathlon is their weakest leg, here are foot care tips to help you.
Clean your feet of sand after swimming. Even if you feel behind and are struggling, take the few seconds to rinse off your feet before you take off cycling or running. You might shave off a few seconds by not worrying about it, but even the tiniest granule inside your sock can prove to be an annoying and painful distraction as you run. And in the worst case scenario it will start to bother you enough that you’ll have to stop during the race and empty your shoe and sock and wipe off your foot. You could also end up with a blister from the rubbing.
Take care of your feet away from the race, too. It’s not only important to train your feet to pound the pavement, pedal and kick, but you should pamper your feet between training sessions. Clip your toenails carefully so that they’re short but not too short. A nail clipped too short can become sore and make it more difficult for you to race. Rub moisturizing lotion into your feet. Dry skin on your feet might only seem like an annoyance when you’re barefoot, but dry skin can crack and become painful, which can keep you from doing your very best during the triathlon. You put your feet through a lot of punishment during a race, so massage your feet often and take great care of them to avoid these problems.
Keep your shoes dry. When you run or cycle, your feet probably sweat. So your socks will get damp and the insides of your shoes might get a bit moist, too. Choose running shoes designed to wick moisture and let it evaporate quickly, and socks designed to absorb moisture and keep it away from your feet. Good running shoes are key for any type of race, of course, but make sure you put the shoes where they can dry out properly between uses. You won’t only avoid odor but you’ll avoid putting damp shoes on next time you go to run.
Don’t have a pedicure right before a race. You might think a pedicure is the ultimate solution to keep your toenails groomed well and your feet soft. But professional pedicures can make one or more of your toes a little bit sore that day and for a few days, depending on how aggressive your pedicurist might be. A pedicurist might work on your cuticles, pushing them back, and making the skin around the nails a little tender. Treat yourself after the race, instead.
Photo Credits: 1
Originally posted 2009-01-08 15:02:43. Republished by Blog Post Promoter
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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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January 22nd, 2012 — Newbies, Swim Bike Run, Triathlon Tips, Triathlon Training
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 train to push his capabilities, and develop his technique. However, the latter type of athlete shouldn’t have that approach to training. They compete for fun and health, and training should not be any different. Here are some training tips for beginners who race for fun.
- Fun is most important. Instead of speed, focus on distance goals. You should be sure to become use to running and jogging before a more intense running regimen
- Work on distance before intensity. Slowly build up your distance until you reach your goal. Once you have met your goal, and then build up intensity.
- Wear the proper attire. Comfortable clothing should be, with supportive running shoes.
-Similarly run or walk on smooth, soft surfaces when you can.
-Repeat workouts enable the athlete to quickly building up their capability in jogging. At a track, the way to train is to jog one lap followed by walking one lap. When that becomes easy, go for 2 laps jogging, one lap walking.
- Learn about the race conditions that you will face in your triathlon. If you will run on pavement versus a dirt path, the bike portion will be held in hilly terrain; you can match your training to the race day so you are comfortable and can better enjoy you race.
- Do not worry about special features on your bike or special shoes. Just try to be comfortable.
-Know the distances in the race, and train for 110%. If you will run for three miles, train for three and a half. A half mile swim should be trained for with swimming for 3/4 of a mile.
-Rest when you need it. You are planning on just finishing, so do not worry about rushing through transitions. That is where the body becomes taxed the most, when having to transition over a few seconds. Instead, take you time, stretch a little, and enjoy the race.
-Bring support to the triathlon. Friends and family can provide great motivation to help you through the more difficult legs of the race.
-Prepare for long workouts and races by taking food and water with you. If you are feeling thirsty, then it is too late to drink fluids. Also do not experiment with food choices, instead picking something that the body will readily accept.
-Prepare for the race a few days in advance, making sure not to forget anything on race day.
-Most important: make an appointment and get a checkup and talk to you doctor before competing. A triathlon is a taxing experience which your body should be in good enough shape to attempt.
Following these steps will help ensure a fun and enjoyable triathlon experience for the beginning athlete.
Photo Credits: 1
Originally posted 2009-02-02 05:23:30. Republished by Blog Post Promoter
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January 21st, 2012 — Swim Bike Run
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 body is different. There are basics that will apply to everyone who chooses to swim, own a bike or become a runner. These will help in choosing the right equipment that one needs to be at the top of your game.
Swimming Gear –
When it comes to swim gear, it all comes down to foot wear and other accessories. In the training stages, there are footwear that is designed to help you train by promoting proper leg posture and tempo while kicking and swimming. These training shoes will help you develop the proper technique to swim like the pros. Goggles and Swim Caps are also important, as goggles will help to maintain vision and swim caps will reduce the drag while swimming. When it comes time to compete, then the proper footwear will be shoes that allow breathing, and provide traction. For a triathlon, it is also important to have shoes that provide arch support for running and will be compatible with bike pedals.
Running Gear –
Once again, it is all about the foot gear and accessories. While training, a very helpful accessory is a pedometer or other means to track your progress. A map may be able to give you an estimate, but you can run over much more ground than can be shown on a map. An easily portable water container that will not throw you off balance is also a plus. When it comes time to choosing shoes, what is important is proper foot protection and support. The shoes have to support the arch of your foot; otherwise you’ll fatigue much faster, and risk hurting your foot. All runners have a specific style that makes them unique, and finding the shoes that fit your running style is vital if you want to do your best on the track. Proper elemental protection is also good, in case of deep puddles, snow rain, or other debris. When in a triathlon, it is very beneficial to have shoes that will also double as swim shoes.
Bicycles –
Choosing the right bicycle is an important task and depends heavily on the intended application. The first consideration is the terrain; will you off road, or will you stick to paved surfaces? That is the question that will determine if you will get a mountain bike or a road bike. A mountain bike has a wide tire with deep treads, to ensure traction over a variety of terrain types. Built in suspension will reduce rider fatigue, and also ensure good contact with the ground. Conversely, a road tire is thin to reduce friction (and make it less likely to puncture a tire on road debris).There are treads on the tires as well, but they are more shallow, being only designed for riding in wet conditions. Then there are bicycles that are in between, designed primarily for road use, but capable of holding it’s own off the road.
Bicycle Gear –
This includes not only the ever important helmet, but also the appropriate accessories for bicycle maintenance. This includes grease and lubricant for the various parts of the bike, replacement parts for spokes and chains, and the tools necessary to tear down the bike and put it back together. Your bicycle is a precision machine that needs to be well maintained; otherwise it will not run as efficiently or as safely. There are a myriad of different options available to you when it comes to bicycles, including bicycles intended for scaling hills and rough terrain, and those that are meant for the road. Having the right bicycle is important, because each features characteristics that are meant to appeal to its primary applications. A road bike will not stand up against the rugged terrain that a mountain bike is meant to handle, for example. And a mountain bike’s numerous speeds and settings will be useless on the road. Choosing the right bicycle and the right bicycling accessories is vital if you want to get the most out of your ride.
Swimming, biking and running are the three activities that, when combined, form a triathlon. Having the best equipment if you intend to participate in these events is absolutely vital, because it will boost your capabilities and increase your ability to do well. Endurance and experience are both vital statistics, but they will really only go so far when it comes to reaching the top of your game. Because every body is different, finding the equipment and gear that will best suit your needs is going to depend heavily upon testing and trying out different brands, sizes and styles until you find what suits your needs best. A runner cannot win races without shoes that accommodate his or her running style. A bicyclist cannot climb mountains or ride to the head of the pack in a race without the right bicycle to accommodate him or her. And without the right goggles, swimsuit and swim cap, a swimmer cannot efficiently glide across the water to win races.
SwimBikeRunner.com is designed to cater to the athlete who is serious about the gear that he or she utilizes in order to win. If you are serious about improving your swim times, riding faster and further than before or running more efficiently than ever, then the products that you find within these pages will benefit you tremendously. Regardless of whether you are looking for the best swimming apparel, the right running shoes or the best bicycle or bicycling gear to help improve your sport of choice, or all three for that matter, you will only find top of the line name brand solutions here at SwimBikeRunner.com.
Photo Credits: 1
Originally posted 2008-09-15 13:15:48. Republished by Blog Post Promoter
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January 5th, 2012 — Swim Bike Run, Triathlon Tips, Triathlon Training
Strength training is a vitally important part of your training program when you are a triathlete. Maximizing the quality level of your workout is going to need to be a prime objective if you want to develop a strength training program that is going to help you improve your performance.
Today there are a wide variety of different tools that an athlete will be able to use in order to get stronger and benefit themselves in other ways. There are also a number of things that you can reasonably avoid because they will not help you maximize your gains in training for your triathlon. Most machines that you find in a gym, for example, are an example of this concept. Triathletes are going to need to learn how to support and coordinate their own body in an effective manner in order to maximize their gains come race day.
The best way for you to maximize your triathlon training capabilities is to simulate the conditions of the race as much as you can. There are plenty of machines as well as contraptions out there but none of them are going to effectively train you for your triathlon because they are not simulating the race or benefiting your race training in any way. Here are three things that you should be focusing on instead:
1 – First and foremost, as a triathlete your number one focus should be on multiple joint, whole body types of exercises. Multiple joint exercises mean that you should be getting more than just a single joint involved one at a time in every exercise movement that you make. Squats and lunges are both excellent examples of multiple joint exercises because they simultaneously work the knees, the ankles and the hips all together when movement is produced. Multiple joint movements are the best thing that triathletes can do to train because these are things that triathletes do when they swim, bike and run during competition.
2 – Bands and free weights tend to be much more practical for a triathlete in comparison to machine workouts. When it comes to using these tools for the purpose of strength training you should be stabilizing the movement of your body more than if you were using a work out machine. This, in turn, will build more strength specific to planning and preparing for race day.
3 – Supporting your entire body while you are doing the exercises should be one of your main focuses. Sitting on a stable surface such as a machine is going to take away from the specificity of training for race day rather than contributing to it. Keep this in mind when it comes to choosing strength training workout options and varieties for your needs.
Photo Credits: jonnystiles
Originally posted 2009-09-10 03:54:09. Republished by Blog Post Promoter
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December 23rd, 2011 — Clothes and Gear, Swim Bike Run, Triathlon Tips
… 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 muscle, which gives you a much greater balance of the energy reserves when you transition from biking into running.
Sadly, there are also triathlon athletes that are not using these specific bikes, and they are putting themselves at an enormous disadvantage as a result. This is because most if not all of their pedaling power is coming from only a few of the muscles in their legs, and this is resulting in a much quicker loss of their vital energies. When you are an athlete, it is easy for you to see that science is capable of being a friend to you. In order for you to pick out the best of the best when it comes to triathlon gear, you need to be able to set your mind on a budget that is going to allow you to be competitive in not one but all three of the legs of this race. You should not, then, only be spending your money on a top of the line triathlon designed bike only to fail in the other aspects of the competition for example.
Sure, it may do you well to have a top of the line bike for the triathlon portion of the race, but a cheaper and better rounded bicycle may achieve the same. Who cares if your bike isn’t as sexy as a Ferrari, what you really need for it to do is get you through the race, getting the job done and keeping you in good shape along the way.
By budgeting a little less for your triathlon bicycle, you can spend more money on your shoes, your wet suit and any other items that you need for the entirety of this three leg race. You are going to need good goggles and a good wet suit if you want to do well in the swimming portion of the race and you are going to need good running shoes and comfortable running clothes if you want to run well. As a general rule, you should be investing in all of these things, rather than scrimping in one part of your gear and spending too much in another. It is definitely going to be a good idea for you to save up to make sure that you buy the right gear, because having the right gear can really make or break your ability to succeed in any triathlon competition. If you want to improve your training and improve your actual competition as a result, then choose the right gear and invest in the right things right off the bat.
Photo Credits: Diamondduste
Originally posted 2009-08-28 03:37:11. Republished by Blog Post Promoter
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December 13th, 2011 — Swim Bike Run, Triathlon Tips, Triathlon Training
If you are a beginner to the world of triathlon racing, then you probably have a wide variety of different questions. The best advice that you can receive as a beginner planning for a first time triathlon is to take it easy and enjoy yourself, because triathlon racing should be fun, and it certainly isn’t brain surgery. Here are some tips for obtaining success in your first triathlon race:
1 – As a beginner in a first triathlon race, your training should be targeted for a shorter distance type of race such as a sprint triathlon race for example. Sometimes you may even be able to find a beginner triathlon race that is being advertised in your immediate area. Races are capable of filling up pretty quickly, so make sure that you sign up now if you are interested, and then you have a goal race that will help to keep you committed in your training.
2 – Come up with your own training plan for your first triathlon race. There are plenty of triathlon trainer plans that can be found online, in books or through gyms, so shop around until you find one that suits you.
3 – Work on your swimming as part of your training regimen for your triathlon race. Find a pool that you can train at. If you can possibly find a masters swimming program or a swim coach, do so, otherwise, look for a triathlon coach or an experienced triathlete that can help you with your training, because most beginners to the concept of a triathlon race have a big need for swimming practice.
4 – Beginner training for your triathlon race should include reasonable mileage. Do not over train in the beginning no matter how badly you want to, especially not if you are already reasonably strong as an athlete. As a triathlon trainer beginning a first triathlon race, you should work on the weakest event in your arsenal, making sure that you can finish the other events rather than necessarily worrying about winning them. After you finish your first triathlon race, then you can worry about building up speed and beating the other racers.
5 – Next, as part of your triathlon race training you are going to want to practice the transitions from event to event, but be careful not to go overboard. You can do brick workouts where you go for a bike workout and then transition into a running workout, but make sure that you are taking it easy rather than overwhelming yourself.
6 – Listen to the instructions before the race. If you have questions, ask them as soon as you can. Everyone was once a beginner to the triathlon race circuit, so do not be afraid to ask questions where you need answers, otherwise you may end up messing up because you were too shy to speak up.
Photo Credits: (klaus)
Originally posted 2009-08-18 03:18:33. Republished by Blog Post Promoter
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November 26th, 2011 — Swim Bike Run, Triathlon Training
Strength training is capable of being a vitally important part of the training program for all triathletes. Maximizing the quality of your workout should be your prime objective when it comes to developing a solid strength program that is going to benefit your triathlon progress. There are a wide variety of different tools today that you can use as an athlete in order to benefit yourself in strength training and getting stronger. You need to learn how to coordinate as well as support your own body as effectively as possible in order to maximize the gains that you receive by the time race day rolls around.
Some exercise machines appear to be good for the end result, but do not actually produce the results that people are looking for. One example of such a machine is the chest press machine. This machine will not allow you to get the most out of your strength training routine for triathlon training. The machine allows for you to sit down and then push your arms out straight using resistance, but this one track movement is actually preventing most of the muscles in your upper body from ever balancing a level of stability, which means that you are not getting the most out of this work out no matter how you try.
In order to get the absolute best possible results out of your training for a triathlon, you need to simulate the conditions of the race as best you can. The way that you can do this is to figure out the best ways to simulate the behaviors that you will exhibit in the race and work on those instead of machines that will not balance your core stability. Here are three things that you absolutely need to focus on in strength training for your upcoming triathlon.
- * As a triathlete you should be focusing on whole body exercises and exercises capable of working multiple joints at once. What multi-joint means is that more than a single joint should be getting involved in every exercise movement, such as squats and lunges for example.
- * Free weights as well as exercise bands tend to be more practical than machines when it comes to training for a triathlon. When you are using these particular tools for strength training, you have to stabilize your body much better than when a machine is doing some of the work for you.
- * You should be constantly aiming to support your entire body while you are doing your strength training exercises. If you sit on a stable surface like a weight machine, you will not be as balanced or prepared come race day.
If you keep these three things in mind, you will prepare yourself better for your triathlon because you will build a strong core and a good balance and stability unlike anything you had before you began your strength training routine.
Photo Credits: Grayskullduggery
Originally posted 2009-07-28 05:44:34. Republished by Blog Post Promoter
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The Importance of the Right Training for Triathlon Competition Even the fittest individuals need extra training when they compete in a triathlon. Your training for triathlon means setting a schedule and sticking to it. This is important not just so you will do better in the actual competition. It is important so you will be able to avoid injury...... -
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