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 8th, 2011 — Biking, Clothes and Gear, Swim Bike Run
Too many people think about the design which was made popular in the 1800’s for womens bicycles. These had a low sweeping top tube to accommodate a dress. These days there is no longer a need for the low top tube. There is however, still a need for a different design in the bike. This is because of the way a woman’s body is different from a man’s. There are a few different things to keep in mind when buying a bike as a woman. This will prevent you from buying a bike which will be okay. By keeping a few different things in mind, you will be able to buy a bike which will be great.
Anatomy of a Woman
Before buying that unisex bike, keep in mind how a woman’s body id different from a man’s. Women have a shorter torso, longer arms and longer legs than a man. This is something which should be kept in mind when buying womens bicycles. The right bike will be designed to meet the specific needs of a woman. This should be accomplished without any modifications being done to the bike after it has been purchased.
The Angle of the Seat Tube
Because women have longer legs than men, womens bicycles should accommodate for this fact. This means having a seat tube which is almost completely perpendicular to the ground. This allows for a longer distance between the seat and the pedals. Having the right angle on the tube allows a woman to be able to easily reach the pedals and not have her knees in her chest. The seat can also be pitched to create a perfect angle to reach the handle bars.
The Right Length Top Tube
The right womens bicycles will have a top tube which will bring the handlebars closer to the seat. This is because the woman’s torso is shorter. The closer bars will also allow a greater angle on the front fork. This will increase the wheel base for a steadier ride. This is important as all of the changes which are made should be in tandem to allow for a better ride. Some manufacturers will make one change without regarding the angles and lengths for the rest of the bike. This is a mistake seeing as it will cause for a bad ride and can even lead to accidents.
Careful for Toe Overlap
One danger which is common in womens bicycles is the danger of hitting the front wheel with your toe. This can happen when the wheel is too close to where you are pedaling. This is a danger when you are traveling at slow speeds, but can still cause serious injuries. If the manufacturer has not compensated for the possible overlap, you may want to consider buying a shorter crank. This will cause you to have to pedal faster because your feet are closer to the crankshaft, but you will at least be free from danger. Better yet, simply buy a bike which has accommodated for your safety.
Photo Credits: richardmasoner
Originally posted 2010-03-29 03:02:58. Republished by Blog Post Promoter
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November 25th, 2011 — Nutrition and Health, Running, Swim Bike Run, Triathlon Training
There are more people running than ever before. This is because they want to stay in shape and running seems to be a great way to accomplish this goal. The problem is many people never take the time and learn to run. This can cause you to become injured and get turned off from running. Simply getting to know some basic advice will help you to stay free from injury and will help you to increase your fitness level. Even people who have been running for a long time can benefit from this information.
Watch Your Hands
There is a reason why professional runners keep their hands above the middle of their chest. If you run with your hands too low, it will cause a few different problems. It can cause problems with your equilibrium. The most common problem it can cause is problems in your circulation. This is because the hands swinging so low below your heart will cause blood to flow towards the tips of your fingers and pool there. The force at which you are pumping your arms is more than what your system is used to and can cause you to feel light headed while you are running.
Stretching is Key
One thing you should know while learning to run is the importance of stretching. This is because running can cause a lot of strain on your muscles. The right stretching will prepare your muscles for what is ahead. There are a few stretches which are very effective in keeping you free from injury. These stretches focus on the hamstrings, the quads and the calves. The best advice for stretching is to make sure to warm up the legs first. This can be accomplished by a short brisk walk, short jog or even jumping jacks.
The first stretch you will become familiar with as you learn to run is the toe reach. Bend over from the waste without bending your knees and reach towards your toes. Hold this position for about 15 second without bobbing. You should also stretch your quad by standing on one foot and pulling your other foot towards your back. Hold this for about 15 seconds. Last, you should prop your leg on an elevated plane and reach towards the toe. Reach as far as you can and hold this for 15 seconds. Do these stretches on both legs at least once.
Pay Attention to Your Pace
The worst thing you can do when you learn to run or as you get better is to vary your pace. This is bad because you will throw off your ability to consistently run the same distance. You will notice on some days you will be able to run your route with ease while other days you will be exhausted. This is because you do not have a good pace. You can try creating a cadence in your head by counting rhythmically. Try to avoid wearing headphones until you feel comfortable with the pace you are running at.
Photo Credits: Sonic Fitness
Originally posted 2010-03-15 03:29:20. 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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