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 9th, 2011 — Swim Bike Run, Triathlon Tips
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 were not previously available. It is great whether you are just getting started yourself or if you have people in your life which you are trying to get into triathlons. You can be competitor or spectator depending on what is right for you.
Who Puts on Triathlons
The beginner triathlon is held by different organizations. If you are looking for one to get involved in, you can often find it online as well as through bike shops, gyms and athletic suppliers. These events will often be supported by local businesses as well as through the major athletic businesses. You will be able to find competitions for all skill levels if you only know the right places to look. You may also want to simply ask other people you know who have competed in triathlons in the past as to where they found out about the triathlon.
A Triathlon for the Entire Family
Often the beginner triathlon which is right for you is one which will include the entire family. This way you can either enter into an experience level or an age group. This way you will not be judged based upon your ability to compete with those who are highly skilled in triathlons. These events are quite often more about fun than they are about the actual competition. This will help you to get one under your belt before you start training for a real event.
Charitable Events
Charities will often hold triathlons to raise money. To get as many people to enroll and donate money as possible, they will have all skill levels available. The beginner triathlon at these events is a very low stress environment. Once again, it is really more about having fun than it is actually about the competition. There is no better way for you to cut your teeth in the world of the triathlon than by competing in an event where the proceeds are going to a good cause. You will get experience while doing something to help out others.
Training for the Triathlon
No matter if you are competing in a beginner triathlon or a more intense one, you need the right training. This will allow you make it through the triathlon without succumbing to injury. This is important to make sure your first triathlon will not be your last. Make sure you devote the right amount of time to training in all of the different sections of the triathlon. For most people the swimming section of the triathlon is the part which they need to train the most for. This is because swimming is not something many people do just for exercise. Follow a good training guide to make sure you can gain experience without injury.
Photo Credits: jimmyharris
Originally posted 2010-03-25 10:30:15. Republished by Blog Post Promoter
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December 4th, 2011 — Biking, Swim Bike Run
Bicycling is something which has been growing in popularity lately. Many people have been taking to the sport purely for race biking. This has been fueled by a higher interest in such televised races as the Tour de France. Many people have found an interest in how the sport has changed over the years. This includes the science behind the bicycles, the clothing which is worn and the fuel which is used to power the cyclists.
The First Races
It was not a long time after the invention of the bicycle that race biking was invented. This seems to be a natural progression seen most anywhere. These first races were competitions between cyclists to see who could cover a preset course spanning from one city to another. They started in the mid to late 1800’s. These are the races which have grown into such races as the Tour de France as well as races in Italy and Germany. The races which have gained recognition include ones which are on American soil as well. Every country has been responsible for creating some of the best cyclists the world has ever seen.
The Science of the Bicycle
The first bicycles used for race biking were nothing more than conversions of the standard bicycle. They used steel frames and thick rubber wheels. Everything about the bike was heavy right down to the chains which were used. Nothing about the bicycle was comfortable at this point and there were not as many gears being used for such things as climbs. Over the years, lighter and more durable metals have been found to build bikes from. There has also been a switch in the effectiveness of the brakes and the contours of the frame itself.
Even the handlebars have undergone a complete revolution. The original handlebars used for race biking were little different from the regular handlebars. The shape eventually included an extension which rolled under. This allowed the cyclist to grab lower and create a more aerodynamic shape. The handlebars which are used today even include a brace which can be used for resting the forearm and elbows while racing. This allows you to have good aerodynamics while taking pressure off of the back muscles. The rider uses skeletal support to ride the bike and be in greater comfort for a longer period of time.
Better Fuel for Greater Performance
Outside of the bike itself, the fuel which is involved in race biking has undergone many changes. It used to be the only thing racers would bring along with them was good old water. These days there are formulas which will replace enzymes lost during the race. You can even stow away packs which will give you carbs and food replacement for long term races. The one thing which has not changed here is the use of water to hydrate. Water has still been found to be the best way to keep your body going even after you have been racing for hours on end.
Photo Credits: mikebaird
Originally posted 2010-03-28 10:59:48. Republished by Blog Post Promoter
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December 3rd, 2011 — Clothes and Gear, Swim Bike Run, Swimming
There is more to swim gear than just a pair of swim trunks. The gear you purchase will help you to train as well as during competitions. You do not have to spend a lot on the stuff you will use. The important thing is more just to have the equipment which will help you to get the most out of your swimming. You can invest in items which will help to strengthen the muscles you will use during competition, equipment to reduce drag and items which will make it possible for you to swim more comfortably.
Training Gear
There are many different kinds of swim gear you can use to train with. Of the most recognizable is the kick board. This helps to improve the strength of your legs. You can either use the board with or without flippers. The way the board helps you is by allowing your torso to stay out of water and creating drag. Your legs alone will be responsible for forward momentum.
For those looking to build upper body strength, the swim gear you can purchase is a little different. You can purchase push boards which strap on to your hands. These are little more than pieces of plastic in a square. How they help you is by giving you a good idea about whether you are completing a proper stroke or not. All power from your stroke will be translated instantly into movement. You can also purchase floaters which are clenched between your thighs. This creates more drag and forces your legs to stay together. This helps to build upper body strength while training you to keep your legs together as you swim.
Drag Reducing Equipment
The kind of swim gear you wear should help you to swim faster by reducing drag. This starts with the right suit. This includes making sure the suit is as close to your body as possible. One thing to look out for here are seams which do not bulge out from the suit as it meets your body. Another important piece of equipment to reduce drag is the swim cap. This is little more than a piece of latex which will be stretched over your hair and head. The cap should contain all of your hair as well as your ears. This will reduce as much drag as possible from your head without having to shave off all of your hair.
Comfort for the Swimmer
Not all swim gear has to be uncomfortable when you wear it. In fact, some pieces of equipment will actually improve your comfort as you are swimming. One of the most important pieces of equipment which will make your swimming more comfortable is the right swim goggles. While the square frame goggles are very popular, it is possible to buy goggles which are more like bubbles. These will reduce drag while allowing you to see in every direction. This way whether you are in competition or in training, you will not have to compromise anything.
Photo Credits: kenoncjones
Originally posted 2010-04-02 03:22:38. Republished by Blog Post Promoter
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December 2nd, 2011 — Biking, Motivation, Swim Bike Run
The popularity of biking in America has meant an increase in how many children bike competitively. There has been a switch between those who bike for fun and those who are biking for a reason. This creates a unique opportunity for parents who enjoy biking and would like to share the activity with their children. You can sign up for family competitions and mixed age events which will allow your children to compete in the same events you are competing in. It will also give them something to strive for in their future of biking.
Keep Biking Fun
While more children bike with intent, it is important to keep everything grounded. Make sure your children are having fun when they are riding. This will make it where they will stick with biking for the rest of their life. Biking should be a way of life, not something which is a have to do. By riding with your children, you will be able to have fun in competition. Try letting your children win a few times in races. Make something fun like ice cream a treat for completing a challenging ride with a good time. You should still give some kind of reward just for trying so they do not feel biking is do-or-die.
Find a Club to Join
There are bike clubs you can join in your area. Children bike clubs are just as prevalent as adult clubs. These clubs help to teach your kids the fundamentals of safe riding. They will also go on great trips with the club. Some clubs do not have age restrictions. This means you can join the same club your children are in. You will be able to learn what they are learning and make sure they understand everything which they have been taught.
Sign up for Some Races
Whether you are in a club or not, there are bike races in your city for all ages. Signing up your kids in a children bike race is a way for them to have fun and get a taste of friendly competition. This is a great way to teach your kids the importance of competing for fun instead of competing purely for winning. Try to remind them when they lose that every race teaches them fundamentals which will help them in future races. Having grace after losing a race is important to a life of good sportsmanship.
Joining a Team
For children with more ambition, there are teams which they can join. These include teams which form in their schools as well as teams which are local. These are good way to go from children bike races to Olympic level racing. The only thing standing between some children and the highest levels of competition is the right instruction and the right opportunities. As long as your children can remain grounded, there is no reason why they should not be allowed to pursue every dream they have ever had. Let them pursue the gold if that is what their heart desires.
Photo Credits: MoBikeFed
Originally posted 2010-03-29 10:05:31. Republished by Blog Post Promoter
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November 25th, 2011 — Motivation, Swim Bike Run, Swimming
Swimming is one of the few sports in which the entire body gets worked out. This is why so many people are swimming for fitness. They like the idea that 30 minutes in the pool is like an hour on the track. The problem some people find in the swimming is monotony. This is why many people have been turning to competitions as a way to excite things a little bit. This is a fun way for even those who are not competitive to have another reason to get in the pool and give it their all.
Swimming Meets
Most any gym which offers swimming for fitness will have some kind of swim meet they hold. If you cannot find one at your gym, you can often find them in the parks and recreation department of your area. You can sign up for the age group or skill level you are at. This will allow you to get involved in a competition which will be at your level. As your strength and skills progress you can elevate the level of competition you are entered into.
Swim Clubs
Most cities will have swim clubs you can join up with. These are clubs which go well beyond swimming for fitness. In fact, these are the kinds of organizations which are responsible for training Olympic athletes as well as professional athletes. You will be able to find higher levels of competition, not to mention better instruction to improve your swimming techniques. Not all swim clubs are open to the public. You may have to meet some qualifications before you are able to join. Just take a look at the club you are thinking about joining before asking to become a member to make sure you qualify.
Competing in Triathlons
For those who pursue more than just swimming for fitness, the triathlon is a great way to take your competition to the next level. This is a competition which includes swimming, biking and running. It is a total test of your abilities both in strength and in stamina. Most people are happy with just finishing the triathlon, so there is no shame if you do not come in the top ten. Training for such an event will take your fitness to a whole new level. To understand the scope of the competition, imagine your average swimming workout and then add biking and running to it.
Maintaining Fun
No matter whether you are swimming for fitness or for competition, make sure you make it fun. This is the only way you will be able to approach the training you will have to accomplish every day without resenting it. Your training and your exercise should not be something you force yourself to do. If it is, you are just doing the wrong thing. Finding something which will be fun for you will allow you to return to it every day with excitement. This will help you to stay fit as well as bring more joy into your life.
Photo Credits: Greg Livaudais
Originally posted 2010-03-22 03:06:27. Republished by Blog Post Promoter
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November 17th, 2011 — Motivation, Swim Bike Run, Swimming
Most adults can remember the lazy days of summer spent hanging around the pool or the beach. This kind of swimming recreation is something which is often shared with your children. You encourage them to enjoy the simple act of swimming so that they can get the fitness and the recreation you enjoyed when you were a child. You have probably moved on from simple recreation or are looking for ways to move on from it. This is possible through many different avenues at your disposal.
Community Charity Meets
There are many different charitable organizations which will hold swimming events to raise money. This is a great way for those looking for something more than swimming as recreation to get involved in something which will do some good for the neighborhood as well as for their health. There are usually different events you can sign up for. Everything from a 25 yard dash to a mile swim is available for you to compete in. There are usually different heats or skill levels at which you can compete. Even if you do not do well overall, you have helped to raise money for a good cause.
Local Triathlon Events
A great way to take your swimming recreation to the next level is to challenge yourself to complete a triathlon. This is a challenging event which will give you a sense of accomplishment even if all you do is finish the event. This is because the triathlon is such a challenging event. It will take all of your strength and endurance to make it through. Training for the triathlon will take you out of the pool and put you on a bike as well as on the track. Just training for such an event is fun in and of itself.
Swimming Groups
There are many people who would like to share their love of swimming with others. This is where a swimming group comes in. Whether you are in it strictly for swimming recreation or you are a competitive swimmer, you are sure to find others with the same interests. This is a great way to find out about competitions you can get involved in as well as have someone you can talk to about your workout and what they recommend to get more out of what you do in the pool.
Doing Your Own Thing
Remember, there is no pressure to take your swimming to the next level. If you enjoy swimming recreation because it is fun for you, there is nothing wrong with that. Your motivation for doing something more challenging should be because it seems like it will be fun for you. Having fun is what it is all about. If competition does not sound like fun to you, by all means continue on. If, however competition sounds like fun to you, there are many different avenues you can explore. You can always improve your performance and the level of competition you are involved in. Just get out there and get involved.
Photo Credits: pjmorse
Originally posted 2010-03-21 10:03:46. Republished by Blog Post Promoter
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November 16th, 2011 — Half Ironman Triathlon, Swim Bike Run
The Ironman is a competition which is reserved for only the most in shape individuals. People aspire to be able to compete the competition, but do not believe they have the level of fitness required to complete the challenge. This is why the half Ironman triathlon has been growing in popularity. You do not have to use an entire day to complete the race. You also do not have to go nearly as far with the half triathlon. This allows more people to step up to the race which is as close to the full Ironman as they are comfortable competing in.
The Distance of the Half Ironman
As you can imagine the distances for the half Ironman triathlon is about half of what the regular Ironman is. You will have to complete a 1.2 mile swimming leg, a 56 mile cycling leg and a 13.1 running leg. This is still longer than the average triathlon which means you will have to dedicate a lot of time and energy to your training.
The Trademark of the Name
For those looking to compete in a half Ironman triathlon, keep in mind that not all competitions will be called this. The reason why is because the name is something which is owned by the Timex corporation. Many organizers will get around this rule by calling their race a half iron length triathlon or something similar. This may be confusing for some people looking for this challenging competition. Fear not, as long as the legs of the competition are the right length you will find the challenge you are looking for. Most major cities will have at least a few of these length competitions every year no matter what name they go by and who sponsors them.
Training for the Race
Due to the fact the half Ironman triathlon is longer than the average triathlon, there is a lot of training which is involved in getting ready to complete the race. The important part of the training is to give yourself an ample amount of time to train. It is recommended to train for at least a year before competition. This way you will be able to slowly and steadily work up to the distances you will have to compete at. If you try to train at the level without the right period of time, you can easily injure yourself.
It is important to make sure when training for the half Ironman triathlon that you rest enough. Your body will become fatigued easier if you do not take at least one day off every week. Your muscles need time to recuperate between workouts. This will allow your endurance level to shoot through the roof as well as make it possible for you to train without injuring yourself. Make sure to also vary the training you are completing between the different legs of the race. This will allow you to get the right amount of training for every section.
Photo Credits: iamarkus
Originally posted 2010-03-18 03:45:35. Republished by Blog Post Promoter
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November 15th, 2011 — Swim Bike Run, Swimming, Triathlon Tips
Swimming in the triathlon is different from any other kind of swimming. There are tips which will allow you to perform well in this portion of the competition without sapping all of your energy. This is important seeing as you will still have two kinds of competition to engage in after you are done swimming. If you wear yourself out in the swimming portion, you will have nothing left for the rest of the competition. The tips include what you should do in training as well as what you should do in the competition.
Enter the Water Fluidly
One of the first tips for swimming in a triathlon you should know is how to enter the water. Unlike a swimming competition, you will not start with a starting block. This is because you will be starting with at least a hundred other contestants. It is not feasible to start in waves. The majority of competitions will start on the shore of a lake or other body of water. The object is to get as far into the water as possible without slowing yourself down. Once the water is between the knees and the groin, it is a good time to dive in. Practice this on the shore of a body of water to get the timing down right.
Saving Your Energy
It is important when you are done with the swimming portion of the triathlon that you still have enough energy to complete the rest of the triathlon. Among the tips for swimming here will be to find a nice steady pace. This is something you can train yourself to do. Many swimmers have taken to using the long stroke. This is because you will get a lot of power out of every stroke without having to take a lot of strokes to generate the power.
Concentrate on Your Stroke
The more power you get out of every stroke, the less energy you will have to put into swimming. Good tips for swimming will always teach you the best method to produce power in your swim stroke. This includes using an S-Stroke. This stroke finds new water which will propel you faster through the water. You will get more out of every stroke so that you will not use up all of your energy before you ever straddle the bike.
Save Your Legs
Knowing you will have to ride a bike next, good tips for swimming in a triathlon include saving strength in your legs. This means not putting a lot of emphasis on your legs to propel you through the water. When training, it is important to use floaters to develop your upper body strength. This will allow your legs to be as fresh as possible for the rest of the race. After all, the swimming portion is the only part which uses the muscles in the upper body. The rest is all about the lower body. Saving your leg muscles will allow you to at least get across the finish line.
Photo Credits: Eustaquio Santimano
Originally posted 2010-03-20 10:59:13. Republished by Blog Post Promoter
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November 13th, 2011 — Swim Bike Run, Triathlon Tips
Competing in a triathlon is one of the most challenging experiences you can hope for. This is why so many people look for good triathlon tips. This is because while many will be happy just to finish, others would like to move up in the rankings as they compete in more competitions. There are many tips out there, but it is not always easy to find the gems of wisdom. This is because not all tips work for all people. There are tips, however which work for everyone. Following these tips will help you to perform better in your next event.
Train with Your Race Bike
You probably spent a lot of money on a good triathlon bike. This is why you do not train with it. You want for the bike to last you as long as possible. Actually, one of the best triathlon tips goes directly against this mentality. You see if you are used to one bike from your training, you will not do as well in the actual race. This is because the gears will catch in different places and the overall bike will feel differently. Training with the race bike will allow you to become intimate with the bike you will use in the race. This will help you to perform much better and prevent unnecessary problems.
Allow Your Body to Rest
Among the most ignored triathlon tips is in regards to resting your body. People will feel inclined to work out as much as possible up to the date of the race. This is a problem because you can injure yourself. Even at extreme fitness levels you can cause deep muscle tearing if you do not allow your muscles time to relax. This means taking at least one day off completely from any training. You will be stronger and have greater endurance if you do so. You will also have an easier time of avoiding injury.
Swim in the Water You Will Race
Completing swimming drills in a pool is good to build strength, but you should make every effort to train in the water you will race in. This is one of the triathlon tips which are not possible for everyone to do every day. You should do this as often as possible for the reason that you need to learn the proper cadence for your swimming. This can only be learned when you enter the body of water like you will in the race and are allowed to swim continuous.
Find a Good Pace
It is easy to spot someone who did not look into triathlon tips before the race. This is because they will attack the swimming portion with all the energy they have. This will cause many people to drop out quickly once they get on their bikes. Find a good pace in your training and stick with that when you start the race. Keep your pace throughout the race. The only time you should actually sprint is when you near the end of the race.
Photo Credits: Grayskullduggery
Originally posted 2010-03-18 10:47:34. Republished by Blog Post Promoter
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