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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December 1st, 2011 — Running, Swim Bike Run
For many people, there is nothing more they need from running than the shear thrill of running. Others run for the exercise but take no special joy in it. Others still seek to run on a more competitive level. No matter what you are looking to get out of running, you are sure to find running groups to suit your needs. There are several groups which are formed in major cities across the country. These groups will be filled with people who have the same interests as you have in running and in life.
Running for Fun
The most prevalent kind of running groups is those which are formed for those who enjoy running. These can be simply about camaraderie or it can be about finding friends and more. You will find inspiration from those you run with. You will also get support when you feel you do not want to run. Your group will keep you on the right track while you help out the others in your group. You will be able to enjoy running no matter what you are doing it for.
Running for Weight Loss
One of the biggest reasons why people take up running is to lose weight. This is a time when running groups will come in extremely handy. It is very easy to stop running on a challenging morning because your heart simply is not in it. Other members of the group will help to make sure you get out and put your feet to the ground. Even if your group only meets a few times a week, it is enough to keep your fitness level up and inspire you to run more days than just when your group meets.
Running for Training
Another of the reasons why it is a good idea to join running groups is if you are training for something like a marathon or a triathlon. You will get the support you need to improve your performance. Some training groups will include people who have run in several marathons before. Others still will have a leader which has experience as a running coach. This will be handy to teach you the tips and skills you will need for good training methods. You can also improve your training by running with others who are also training for the same marathon you are looking to compete in.
Running as a Way of Life
Some people have simply been running for their entire life and they are looking for a way to keep it fun and interesting. They are in no danger of not running every morning because a day without a run is like a day without breathing. The running groups offer a breath of fresh air by providing input from new runners as well as those who have also been running their entire life. You can even help to organize fun running trips in breathtaking locations. This is a great way to make your daily run anything but normal.
Photo Credits: mikebaird
Originally posted 2010-03-24 10:27:57. Republished by Blog Post Promoter
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November 29th, 2011 — Motivation, Running, Swim Bike Run
Running is something which is usually done for fun and exercise. Even those who run for fun and exercise find themselves wanting to enter in a marathon or triathlon. This is the time when a running calendar can come in handy. This is a calendar in which you record your running and your increases in distance and speed. You will be able to record outside events which might have had an influence on your progress while training. There are many benefits to the calendar as you will see.
Motivational Tool
If you are making sure to keep up with your running calendar every day it will serve as a motivational tool. This is because you will feel inclined to at least look at your calendar every day. This is why you should have a calendar which is in plain sight. Make sure you do not confuse this with a running journal which is also a good idea to keep. You want to make sure the calendar is something which will not be kept in a drawer or desk. Keeping it out in plain sight will make sure you are motivated to make entries after your training.
Tracking Progress
The running calendar serves as a quick and easy tool from which you will be able to see the distance you ran and the length of time it took you to run it. This is especially effective if you run the same route every day. You will be able to see an improvement in the time which you complete the run. You can then track your progress as you switch to more difficult routes. You might want to detail out the route in your running journal and number the route. This way you can easily reference the route on your calendar without taking up valuable space.
Keeping on Track
The running calendar can also serve as a way to keep your training on track. This is important if you are planning to switch routes on a certain date, practicing using drills or taking days off. This will help you to avoid the pause in which you are trying to figure out what you are going to accomplish in the days run. Take the time to sit down and plan out at least a few days in advance. This will help you to prepare for the next day and to steal the energy you will need to accomplish especially difficult training days.
One thing you should include in your training calendar is to include High Intensity Training days. These should be included at least once a week. This is a very effective training method which will help you to build strength and stamina. It is a method which is used by some of the best runners in the world. It is not an easy training method to accomplish because it is deceptively easy to do. What starts as an easy exercise will drain you completely in a third of the time as a long run, but have more long lasting results.
Photo Credits: mikebaird
Originally posted 2010-03-27 10:55:01. Republished by Blog Post Promoter
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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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November 20th, 2011 — Swim Bike Run, Swimming
Swimming is a sport which takes a lot of preparation. You need to have the right training to have good form and a good time. This is true whether you are swimming on your own or in a relay. Your performance in a swim meet can only be affected by the time and effort you put into practice. This means doing more than just swimming laps in the pool. You need to train the muscles you will be using to perform to the best of their ability.
Know Your Pool
The first thing you should know is whether your swimming meet will be in a meter or a yard pool. The standard pool is in a yard pool. The normal length is a 25 yard length for the swim lane. The 25 meter length will be much longer. This means if you are training in a yard pool, the meter pool will seem torturous by comparison. By training in the right kind of pool, you will have an accurate training environment for what you are facing on the day of the meet.
Train Your Arms
A good training exercise to strengthen your arms for a swimming meet is to use paddle boards. These are plastic square boards which strap on to your hands. You use them to isolate the muscles in your arms and strengthen them by creating more pull. When using these, allow your legs to drag behind you without kicking. You will also notice when you are turning your hand. This is important as you will not catch the water correctly if your hand is slashing through the water at an angle. You will learn to keep your hand at the optimal angle to create more push.
Train Your Legs
The kick board is another great piece of training equipment for a swimming meet. This is a Styrofoam board which you rest your torso on. You will then kick your way from one side of the pool to the other. The board will stop you from using your hands as well as creating drag. This will help develop the muscles in your legs. You will find when you strengthen your legs that you will swim faster and stronger while you are in the meet.
Alternate Training Methods
To get the most out of your training for the swimming meet, you need to vary the exercises you are doing every day. This is because you do not want to wear yourself out. It is a good idea to split up between lower and upper body exercise for isolation purposes. You should also make sure you are taking the right amount of breaks. A good rule of thumb would be to swim for five days and take one to two mornings off in between. If you want to swim on the two days between the five, make it a light workout. This will allow your muscles the chance to recuperate and strengthen.
Photo Credits: Greg Livaudais
Originally posted 2010-03-22 10:08:31. Republished by Blog Post Promoter
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November 16th, 2011 — Swim Bike Run, Swimming, Triathlon Training
Training for a triathlon is never an easy task. You not only push your body to the edge, you need to engage in specialized forms of training to get the performance you need. This is as true for swim workouts for triathletes as for any other section of the race. The reason why the exercises are so important is because you need to train your upper body to be strong enough to do the majority of the work. This way you will be able to save your leg muscles for the other two sections which are ahead.
Using Paddleboards
One of the many swim workouts for triathletes is to use paddleboards. These will help you to find the strengths and the weaknesses in your stroke. They will also help to develop the muscles you use to pull your body through the water. Because the paddleboard is a thin piece of hard plastic, you will recognize it immediately if you have your hand at the wrong angle. Your hand will slice through the water rather than meeting with great resistance. As long as you are using a good stroke, you will feel resistance the whole stroke. The more resistance, the more power you develop.
Using Floaters
Another effective method of swim workouts for triathletes is to use floaters. These are little more than cylindrical pieces of Styrofoam connected by tethers. What you do is clench the tethers between your legs. You then swim through the water without kicking your legs. You will have only your upper body to pull you through. The floater creates drag, but more importantly, it prevents your lower body from sinking towards the bottom of the pool. This prevents you from using your legs at all.
Closed Fist Training
One of the swim workouts for triathletes seldom heard about is the closed fist training drill. This is a method by which you will dig your fingers into your palms as you swim. This will force you to use your forearms as a paddle to move you through the water. This is a good exercise to use with floaters as you will not be going very fast. Do not use your legs and concentrate on how your arm is moving through the water. This will help to make sure your arm will combine with your hand to create a great force to propel you through the water.
High Intensity Interval Training
A training method used as swim workouts for triathletes among others is High Intensity Interval Training (HIIT). This is a method which includes short intervals in which you are swimming as hard as you can for about a minute and then taking a thirty second break. This is used because a 15 minute workout will be more effective than a thirty minute workout. The level of workout will train your muscles to be more powerful for the big day. The secret is the fact your body will continue to be effected long after you get out of the pool.
Photo Credits: Grahambones
Originally posted 2010-03-20 03:55:36. Republished by Blog Post Promoter
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November 8th, 2011 — Biking, Clothes and Gear, Swim Bike Run
Many people when riding a bike believe the right biking gear means nothing more than having a good bike and a water bottle. What many people find is that when they upgrade to gear which is actually designed to increase performance that they will actually be able to ride longer and with better performance than they ever imagined possible. This is because they will have more comfort and will get everything they need as they complete their daily exercise or training regimen.
It All Starts With the Bike
You will be surprised how many people are riding a bike which is the wrong size for them. Since the most important piece of biking gear is the bike itself, this is a huge oversight to make. It is easily avoided simply by going in to a good bike shop and having them measure you for the right size bike. You will be able to then choose the frame which is best suited to your body type. You will be able to find comfort for your legs and for your back by riding on the frame which was designed specifically for you.
Get the Right Shoes
Your shoes are very important pieces of biking gear. This has to do with where you will be clicking in to your pedals at. The right placement of the secure will allow you to easily find the pedal every time. It will also help you not to have a dangerous overhang which can cause your foot to run into the front wheel at lower speeds. The right shoe will also help to make sure your feet are not in extreme pain at the end of a long ride with extreme climbs.
Under Where?
It is important you have the right kind of clothes right next to your body. This is a piece of biking gear which is not often thought about. The good news is there are more jerseys which are made out of more than just spandex. There are many jerseys which are made out of bamboo fibers. This is important because of the wicking properties you will find in bamboo fabrics. Bamboo has the ability absorb more than three times the amount of water cotton can. This allows your skin to stay cool and the water can evaporate from the fabric which will act like an air conditioner.
Staying Fueled up
While the water bottle is important biking gear, it is also important what you put into the water bottle. Many people will fill the water bottle with nothing but Gatorade or something similar. This is a mistake as your body needs water more than anything else. You should have at least two water bottles on your bike if you are going for a decent length ride. One should contain water while the other can have some kind of energy replacement beverage. The danger in drinking only energy replacement beverages is the high sugar content they contain.
Photo Credits: Mr. T in DC
Originally posted 2010-03-13 10:20:31. Republished by Blog Post Promoter
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