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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November 22nd, 2011 — Swim Bike Run
Here is a brief glossary of terms used in triathlon training and triathlon racing.
70.3 - This term is used to describe a Half Ironman race distance, which is a 1.2 mile swim, a 56 mile bike an 13.1 mile run.
140.6 – This term is used to describe an Ironman distance, which is a 2.4 mile swim, 112 mile bike and 26.2 mile run.
1/2 IM - This term is used to describe a Half Ironman race distance, which is a 1.2 mile swim, a 56 mile bike an 13.1 mile run.
1/2 Mary – This term describes a half marathon, or a 13.1 mile run.
10k - This translates to 6.2 miles.
2 a Day - This is a term referring to completing two workouts each day.
40/30/30 - This is a term referring to calorie percentages for carbs, proteins and fats.
5k - This translates to 3.1 miles.
Aero Bars - These are handlebars on a bicycle that face forward and that have places where you can place your elbows. These aero bars make it possible for triathletes to maintain a more comfortable and more aerodynamic position on the bike.
Aerobic Exercise - This is a term used to describe any type of exercise that is performed at a moderate level of intensity over an extended period of time in order to maintain a slightly elevated heart rate. Swimming, biking or running for long periods of time at a moderate pace are also considered to be aerobic exercises.
AG - This is an acronym for Age Group.
AHR – This is an acronym for Average Heart Rate.
Anaerobic Exercise – This is an initial phase of exercise, or it can be used to describe short, intense bursts of exertion such as in jumping, sprinting and weight lifting.
Anaerobic Threshold – This is the exercise intensity level at which lactic acid is being produced more quickly than it is capable of being metabolized, meaning that it begins to accumulate within the blood stream.
Aquabike - This is the swimming stage followed by the biking stage without a running stage.
AR – This is an acronym for Adventure Racing.
AT – This is an acronym for Anaerobic Threshold.
ATP - This is an acronym for Annual Training Plan.
Basal Metabolic Rate – This is the amount of energy that is expended while you are at rest in an environment that is neutrally temperate in a stage where your digestive system is currently inactive, requiring approximately 12 hours worth of fasting, known as the post absorptive state.
Base – This is the solid foundation for fitness that you use to build speed and power.
Bike Porn – This is a slang term for photographs of brand new bicycles that colleagues and team mates pass around for showing off.
BMR - This is an acronym for Basal Metabolic Rate.
Photo Credits: jimmyharris
Originally posted 2009-11-23 03:50:30. Republished by Blog Post Promoter
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October 21st, 2011 — Swim Bike Run, Triathlon Tips, Triathlon Training
Are you planning on training for your first triathlon? This is not an easy task for anyone to master if they do not know the ropes. There are three completely unique disciplines that are involved, and you are also going to need to be lifting weights and training in other ways. How are you going to find the time that you need in order to achieve this goal? This particular answer is actually a great deal easier than you think, if you have prepared yourself by choosing the right first triathlon.
In other words, let us start by selecting the right first triathlon. There are four different triathlon distances that you can choose from. The shortest distance types of triathlons are known as sprints. Because they are so short, they really are more like a sprint in nature, and therefore are typically regarded as the hardest ones to master. The second type of distance for a triathlon is twice what the sprint typically is, known as the international distance or Olympic distance triathlon. Where the sprint would end with a 5K run, the Olympic distance triathlon is going to end with 10K run. The Olympic distance type of triathlon is generally the most common one that you will find.
Once you have mastered what the sprint as well as the Olympic triathlon lengths have to offer, the third type of triathlon is the half ironman triathlon. This is a race that concludes through a 13.1 mile run. The final type of distance is the ironman distance, which ends with a 26.2 mile run. If you are doing your first ever triathlon, then you should be avoiding these two types of triathlon for fairly obvious reasons. Even if you do believe that you have the stamina as well as the endurance necessary for such a length, triathlons are about more than simply physical fitness. You need to work all of the kinks out with one of the smaller triathlon events in order to prepare yourself mentally as well as physically for the longer triathlon events.
The sprint distance is typically 400 yards worth of swimming, 5 miles worth of biking and then 5K worth of running. You can spend time practicing for all of these triathlon events together, but if you do not learn how to transition from one to the next, and the second to the third, then you really are not as prepared as you think you are. Your goal for your very first triathlon training event should be to combine your running days and your biking days. Each and every single time that you get off your bike, you should begin running, even if you are only running for a few hundred yards. There is a serious muscle transition that needs to occur from pushing on your bike pedals to running. This particular muscle transition needed to excel in triathlon competitions is difficult to achieve unless you have spent time practicing, so do so!
Photo Credits: Ben Lawson
Originally posted 2009-06-26 16:22:39. Republished by Blog Post Promoter
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