February 8th, 2012 — Triathlon Tips, Triathlon Training
Determine What Your Goals Are
Figure out how long you want your first triathlon to be. How you start your training for your first triathlon will depend largely upon you and what shape you are in. Do you want to do a half sprint, a full sprint, or an Olympic triathlon? We will start slightly ambitious and go for a sprint length triathlon. Doing a 15 mile will allow you to test yourself, help you familiarize with the transition areas, and allow you to test your equipment.
Starting out
Obviously you are not going to be able to just walk out of your house and start running for five miles, or swim a half mile. You would spend yourself, not to mention possibly damaging your joints. You have to work into things, so you ease into it. Begin with a walk / run program. There are many websites out there with programs for this, and they are effective at getting you running in weeks. If you are overweight you may want to start out with riding a bike and losing a bit of weight before attempting jogging or running. Your joints will be grateful to you. Something else you can start out with is high rep strength training.
- Never increase your training duration or distance more than ten percent over the previous week.
- Always have one week a month be a rest week of sorts. This is extremely important.
- Try to train for your single event three to four times a week.
Focus on either bicycling or running for between two to six months to build your aerobic capabilities. Once you have done one for the range given, then move to the other. Do not attempt to do two or even all three until you are in the kind of shape that will allow for it without hurting yourself.
Plan for swimming, running, and biking
Once you have yourself built up and ready from your previous training regimen, it will be time to train for all three sports at once. In general for a sprint triathlon, you will only have need to train two times a week in each of the three sports. That equates to six days with one rest day. You could also have one day where you do two of the three events, and then the next four days you only train for one. Then you can have 2 days off a week.
Thirteen weeks to race day
Despite what you might think you can lose weight in a weight lifting routine if you keep it serious and do not slack off. It would need to be a high rep / low weight routine so that you do not bulk up. Combine this with your jog routine. It will also help build bone density, and strengthen your joints. At first all of this exercise will leave you sore. After a few months you will feel better, you will be less sore, and you will have more energy.
Photo Credits: Photo Mojo
Originally posted 2009-10-13 03:03:50. Republished by Blog Post Promoter
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January 26th, 2012 — Swim Bike Run, Triathlon Training
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 can be time consuming as well as hard on the body. For this reason, triathletes often skimp when it comes to strength training because they feel like they have time constraints and that strength training can be given up in favor of more important training forms. Triathletes are also often worried that they will become burned out if they take on strength training, which as far as they are concerned is only a marginal concern in the first place. Unfortunately, weight training and forms of resistance training are absolutely vital for building up healthy muscular strength for someone who is going to participate in a triathlon.
When it is done right, and when the focus is present, your weight training regimen does not need to take up much time but it can deliver vital results. Shorter and more intense workouts are better when it comes to developing balanced and healthy muscular development. If you go about your triathlon strength training the right way, then you really will not have to concern yourself with burn out or bulking up too much, and you will enjoy all of the excellent benefits that come with this very necessary training aspect.
1 – It is important for triathletes to focus on core strength training which allows one single part of the body to transfer energy to the other parts of the body. Core strength training will allow you to improve your power in swimming, and your capabilities with uphill climbing and sprint cycling as well. Core strength training will also help you resist injury and will keep you in better shape by strengthening your body. Core strength training primarily focuses on the superficial and deep abdominal muscles, the lower back and lumbar region and the middle and upper regions of the spine, the thoracic and cervical regions.
2 – When you are doing your strength training routine it is vital that you listen to your body. On days where you do lighter workouts, you should push yourself harder with the strength training. On days where you are going harder with the endurance training, you should go easier in terms of strength training.
3 – You need to make sure that your diet is high in protein, and you want to consume a good amount of protein within a half hour of performing your strength training. On days where you know that you will be working out harder, you should try to eat soft foods with good protein in them like apple sauce, and it may also be advantageous to take creatine supplements which are all natural and will benefit your body.
Photo Credits: 1
Originally posted 2009-01-20 05:24:48. Republished by Blog Post Promoter
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Train for Your First Triathlon Determine What Your Goals Are Figure out how long you want your first triathlon to be. How you start your training for your first triathlon will depend largely upon you and what shape you are in. Do you want to do a half sprint, a full sprint, or an Olympic...... -
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January 10th, 2012 — Biking, Clothes and Gear, Swim Bike Run
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 best going to meet your needs. Knowing that you are going to spend $1,000 or less, $2,000 or less, or anything you have to spend is going to narrow your options down considerably and very quickly, giving you a much more manageable pool of bikes to choose from so that you can make the right decision.
Once you have figured out the budget end of things, the main issue at hand is going to be to find the right fit and the right comfort of your ride. The most popular today is going to be carbon fiber when it comes to providing you with comfort of ride as well as solid power delivery between the foot and the pedals and right onto the wheels. You will find that aluminum is going to be slightly stiffer, and in theory this is going to offer a much more responsive feel when it comes to pedaling as well as handling, but there is a downside: There is less shock absorbing power coming from the frame when you are on a rough road, and there are plenty of rough roads involved in triathlon bicycling.
Steel is generally perceived to be the original standby, but steel is most often heavier than carbon fiber, aluminum and titanium. Still, with steel you will generally be looking at a much more palatable price. If you are going to attempt a much longer race, then you should be thinking about shock absorbing capabilities. If you only plan on doing short jaunts, then you might actually want to consider the tighter feel that aluminum and steel afford you. Even at its very worst, aluminum is more than capable of being an excellent bicycle material, so don’t discount it.
Next you are going to want to consider the fit, as this is really the most vitally important aspect of choosing your bike. The bike that you choose absolutely has to be able to fit your body. Some frames come like running shorts, in small size, medium size and large size, but these are extremely limited selections and they are not going to fit people that are long and lean or that have long and lean legs. At this point, it truly becomes a matter of choosing and relying on the right bicycle specialist to help you find a frame size and shape that is going to give you the characteristics that you need to meet your triathlon goals while not surpassing your budget.
Photo credits: KevinSaunders
Originally posted 2009-09-15 03:16:25. 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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January 2nd, 2012 — Swim Bike Run, Triathlon Tips, Triathlon Training
Goals are exceptional to have, but you should only be setting goals that are truly realistic. If you are setting training goals that are well beyond your capabilities, then you are going to end up getting hurt and failing as a result. With this in mind, keep it in mind that a triathlon is a sport where moderation is the key above all else. You need to utilize both patience and rest as important keys to your triathlon training plan.
Unlike with other types of sports, if you do every single workout at the maximum level of intensity as well as duration, then you are going to end up overtraining your body to the point of fatigue, injury and sickness. Do not get me wrong, there are times for maximum intensity in detailed triathlon training programs, but never all the time, no matter what.
Here are some of the common distances for triathlons:
Swimming:
- Sprint – 0.5 Mile
- Olympic – 0.93 Mile
- Half Ironman – 1.2 Mile
- Full Ironman – 2.4 Mile
Biking:
- Sprint – 13 Mile
- Olympic – 24.8 Mile
- Half Ironman – 56 Mile
- Full Ironman – 112 Mile
Running:
- Sprint – 3.2 Mile
- Olympic – 6.2 Mile
- Half Ironman – 13.1 Mile
- Full Ironman – 26.2 Mile
When you look at these common distances for triathlon competitions, you should see that the next levels double in distance, then you should make the assumption that you should only be covering two different consecutive distances in a single season. The rationale here is that we cannot simply continue to build on our endurance base unless we are giving ourselves the proper level of rest and maintenance as well.
If you are a total beginner, then you should begin training for a sprint race. Progress to Olympic at the end of the same year if you have no injuries upon re-evaluation.
If you are established an endurance base at the Olympic level in the first year, and maintained that endurance base over the winter, then you can progress to the half ironman in the next year. You my even be able to progress to the full ironman, but you need to be careful that you are not overdoing things and possibly putting yourself in danger of getting hurt in the process.
Building and maintaining a truly solid base over a long period of time is going to be vitally important for you to achieve before you build yourself up to the next level. When you build up a deep base like this, you will be drastically reducing your risk of sustaining an injury. You cannot keep building yourself up without some time for maintenance, no matter how strong or tough you think that you are. Strong and solid foundations are what is truly going to get you to the ironman distance, or whatever other goals you happen to have at the time. Keep in mind: There is no hurry, and Triathlete training is all about maintenance and patience, so do things the right way if you want to achieve your goals.
Photo Credits: LumenOpera
Originally posted 2009-09-07 03:49:54. Republished by Blog Post Promoter
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December 26th, 2011 — Swim Bike Run, Triathlon Tips, Triathlon Training
Given your background, do you know which triathlon training program is going to be ideal? Where does one even get started? We all come from vastly different injuries, backgrounds, genetics and so on and so forth, so there is no one size fits all solution to planning for a triathlon as a result. Choosing the right triathlon training plan is a vitally important decision that we have to make. If we select the right one, it will combat injury and burnout while driving us to success. If on the other hand we choose the wrong one, we could end up burnt out or injured as a result.
Consider the following questions when it comes to choosing a training plan for your triathlon aspirations:
- Are you coming from a background of purely one sport, such as purely cycling, purely swimming or purely running, and you are looking to minimize your injuries while adding additional flavor to your training program?
- Are you coming directly from the couch, and are looking for a way to lose weight while making positive impacts and changes in your life?
- Have you spend time training in all three of these disciplines in the past, or have you performed in triathlons casually in the past but are looking for more structure or an improvement in your performance?
- Are you looking to become a triathlete just to pad your resume?
If you are just coming off of the couch, then you are probably still in the determining process where you are not sure if you want to make this lifestyle change or not. The concept of a triathlon is a bit intimidating, but it is worthwhile if you are serious about finding a new fitness endeavor. You are going to need a program that will make you feel motivated and give you some pride and a feeling of achievement. There are a lot of things to learn and get used to when it comes to training in these sports, but rest assured there is no reason why you have to train in all three sports all at once – Just take your time and improve your capabilities in each sport one by one instead.
What are your goals? Most people are starting at a sprint level, even if they have not done another type of fitness sport in a good long while. A sprint plan will help you try out the training regimen and see if this is what you are really looking for. Sprints are a good start because they get you physically active without requiring long distance running in the process. Generally you should progress like this:
- Sprint
- Olympic
- Half Ironman
- Full Ironman
Though it is useful to note that not everyone progresses to step four – And you should stop whenever you are comfortable.
Photo Credits: Diamondduste
Originally posted 2009-08-31 03:42:35. Republished by Blog Post Promoter
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November 23rd, 2011 — Swim Bike Run, Swimming, Triathlon Training
As technical as the swimming sport can be, it can generally be tough to narrow down solutions to a question that is asked often: What should I concentrate on in order to improve my triathlon swim capabilities? Here are five steps that you can take to improve your swim for an upcoming triathlon. These do not necessarily fit into any specific order, and they will go a very long way when it comes to helping you achieve your personal swimming goals regardless of whether you are just beginning or are attempting to go professional.
1 – Improve your hand entry in order to improve your triathlon swimming ability. Slice your hand down into the water right around the line of your goggles, driving it forward. Many swimmers will attempt to get as much air time as they possibly can simply by reaching their hand out before they enter into the water. It is actually much more efficient for you to go through the water with your hand as you are rotating from one side toward the other side.
2 – Improve your head position in order to improve your triathlon swimming ability. You should keep looking straight down when you are swimming in the freestyle form. It is vitally important that you keep your head completely down with a small part of the back of your head poking out of the water. As you rotate throughout the water, try not to move your head when the rest of your body is rotating.
3 – Improve your pull in order to improve your triathlon swimming ability. When you are swimming in freestyle, your hands need to pull all the way past your hips. The last portion of the stroke before your recovery, which is when hands come out of the water, should include an acceleration behind you rather than up and out of the water.
4 – Improve your kick in order to improve your triathlon swimming ability. You should try to minimize your kick as you work on your training for swimming. Most people are going to try to kick extra hard in order to make up for a lack of balance while in the water. You should be minimizing your kick in order to improve your balance as well as to conserve energy.
5 – Improve your training intensity in order to improve your triathlon swimming ability. The best way that you can measure the intensity of your training is to count your heart rate following every swim. Estimate your heart rates by counting your pulse for six seconds, then add a zero to the count and you will have the approximate heart rate per minute for your training.
These five tips are simple and straight forward but they really go along way when it comes to increasing your capabilities as a swimmer in a triathlon event.
Photo Credits: heyerin
Originally posted 2009-07-24 05:38:55. Republished by Blog Post Promoter
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November 19th, 2011 — Swim Bike Run, Swimming, Triathlon Training
Swimming is a sport that can be extremely technical, and as a result, determining how you can concentrate on improving your triathlon swimming capabilities is often difficult. Here are five steps that you should be taking in order to improve your swimming capabilities for an upcoming triathlon. There is no real specific order to these tips, and all five can go a truly long way when it comes to helping you achieve your own personal goals for swimming, regardless of what they are or what your experience level is.
1 – Improve your Master’s swimming in order to improve your triathlon swimming ability. You should move into a slower lane so that you can work on the improvement of your strokes. If you belong to a Master’s team, you should not feel as if you have to keep up with your swimming mates every time you work out because everyone has different swimming goals and you need to work on your own goals rather than everyone else’s.
2 – Improve your swimming habits in order to improve your triathlon swimming ability. One of the most important habits that you can break is to prevent your arms from crossing over. This is one of the most common bad habits that appears in swimmers as their arm crosses over to the other side during the pull. Avoid this by keeping sure that your head is not moving when the rest of your body moves, taking care to pull yourself in a straight line.
3 – Improve your ability to keep the feel in order to improve your triathlon swimming ability. If your toughest sport is swimming, then you need to make sure that you are keeping a feel for the water, getting in the water at least every other day to maintain your awareness of balance within the water.
4 – Improve your lungs and your ability to breathe properly in order to improve your triathlon swimming ability. Make sure that you are mixing in hypoxic training when you are working out. Consider a set of 4x100s breathing with every 3rd, 5th, 7th and 9th stroke by 25, taking a 15 second rest in between each set of 100. Your lungs are going to really thank you when you race and they are properly prepared for the challenges.
5 – Improve your own personal weaknesses in order to improve your triathlon swimming ability. Spend more time working on your own weaknesses than your strengths. If swimming is your weakest sport, spend more time working on it than anything else. This is the best way, above all else, to improve your capabilities in the water.
All five of these tips are simple and straight forward and they really are capable of going a long way when it comes to increasing your capabilities as a swimmer.
Photo Credits: heyerin
Originally posted 2009-07-21 05:31:39. Republished by Blog Post Promoter
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October 17th, 2011 — Newbies, Triathlon Training
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 to endurance sporting events like triathlon. If you do not have enough training, then your competitive performance will be poor and you may even become injured or ill as a result.
What should triathlon newbies keep in mind?
1 – First and foremost, when you are first starting out it is absolutely vital that you pace yourself. You need to avoid trying to prove to anyone else that you can do it, including yourself, your family, your spouse, or even your dog. You need to be able to start off slowly, and you need to be able to gradually build yourself up to longer workouts and greater speeds. If you do not do this, the only thing that you will prove is that you can make yourself too exhausted to be able to be competitive properly on race day. If you don’t take things slow, you’ll go too far and will end up hurt or sick, potentially for weeks.
2 – Next, you need to keep in mind how important it is for you to stretch well. Lack of stretching is going to rob your muscles of their strength, as well as taking flexibility away from your movements, which can lead to some truly serious injuries. Your stretching regimen should be truly involved, and it should it should cover all of your muscle groups at once. You should take your time, and you absolutely should not ever take stretching lightly because it is truly vital for your training regimen.
3 – If you ever feel like you are too tired to work out in the same intensity level that you planned, stop. This does not mean that you cannot push yourself to the limit, but what it does mean is that you need to know and thoroughly understand your capabilities and limits. If you go too far, you put yourself at risk for injury, illness and burn out. You need to be able to listen carefully to your body to know when you are strongest, and when you truly need to rest in order to restore your health.
4 – Building on the aforementioned tip, when you build a schedule for working out, you should stick to it, but only as long as you are not putting yourself at risk. Build a strong mental focus and you will find it easier to be committed and to feel energized when you go about your workout every day. You should plan your workouts up until the day before the race, exercising caution not to overdo it or to over tax your body.
Originally posted 2009-01-27 14:22:03. Republished by Blog Post Promoter
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