Swim Bike Run

Beginners to the triathlon tend not to worry so much about the running and bicycling legs of the race, although they require thought and preparation on their own. Running and bicycling for beginners, however, are familiar childhood activities, and are not as foreign as swimming. Swimming has always been limited to summer months, or for those few with access, indoor pools. When children would swim, they would do so in fun, not as a competitive race, as they would with running and bicycling. As a result, beginners find that swimming requires the greatest focus in the early stages of training. Here are some excellent tips for swimming training for your first triathlon.

>> First and foremost, you need to become comfortable within the water and what this is going to take is swimming, swimming and more swimming. There is absolutely no other way to get comfortable with the water than to get into the water and simply to make it happen. The more comfortable that you are in the water, the better you will perform when training for and acting in your first triathlon. There is nothing wrong with being a little nervous when swimming, but you must overcome this in order for you to succeed.

>> Know specifically what it takes to train for the swimming you will be expected to perform. You must get the most out of every swimming workout that you participate in, so that you can learn where to place your focus and how to win.

>> While swimming style is purely a matter of preference in some situations, the best swimming stroke that you should be prepared to use is the freestyle, which is ideal for covering a great deal of distance in a small amount of time. While you can combine a variety of different strokes, the best stroke to begin with when training for a triathlon is the freestyle stroke.

>> When you are swimming in the freestyle position in the pool, you should do the ladder, which means that you should be pretending that you are climbing a ladder as you are moving through the water. This is a powerful move for when you are learning to swim for a triathlon. This will help you develop your reach and your down stroke, because efficiency truly is key when it comes to your triathlon swimming training. If you are swimming inefficiently, then you are forcing your body to go through more work than is necessary, and this forces you to tire out more quickly as a result. Keep your body close to the imaginary ladder, elbows high as you pull yourself through the water and practice this often for good results. If you pull through the water and your arms are extended fully, then your stroke is inefficient and you will never win the race.

Photo Credits: Michael Lokner

Originally posted 2009-05-27 16:58:21. Republished by Blog Post Promoter

• Triathlon Training 101 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......
• Triathlon Newbies Should Consider These 4 Tips 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......
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• Effective Swim Workouts for Triathletes 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.......

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You are really going to want to choose a bicycle that fits your body perfectly, comfortable, and also fits your budget. You can buy an extremely expensive bike, but if it does not fit your frame, then it is completely worthless when it comes to meeting your bicycling needs.

The final issue that you are going to want to consider when it comes to bikes is whether you want a bike that has a classic road geometry to it, or to choose one that is more specifically triathlon oriented or forward oriented in nature. The difference that plays an important role in this decision is where your center of gravity is going to end up being in relation to the bottom bracket on your bike.

A road frame bicycle is going to put it further back. On the other hand, the standard triathlon frame is going to move you forward instead. The justification for this is that being more forward is going to make it simpler for you to get into the right position for aero bar, as well as saving some of the power from your legs so that the run, which comes after the bicycling portion of the race, is not as overwhelming and arduous as it would have been if you would have had to pedal harder or with more power.

Generally speaking, if you are more flexible, then you are going to want to go for a position that is more relaxed in nature. This is where you are going to be able to generate the biggest amount of power. If on the other hand you are older and more stiff, especially in your glutes, then you might want to be considering the forward option that the triathlon geometry bike is going to provide. This is because this is where someone with less flexibility is going to be capable of generating the biggest amount of power. Some bicycles will allow you to opt for both, and this is going to allow you to test drive different positions until you have figured out which one is going to work out for you the best over a period of time.

The biggest and most important investment that you can ever make when it comes to bicycling gear is to have a good set of wheels. Make sure that you are relying upon your bike expert to guide you through the right wheel options based on your weight, your frame size and the conditions of the race. Make sure that you are choosing aero rims and a minimum number of spokes. Do not sacrifice the integrity of your wheels for the sake of speed. Choose the right wheels for your bike, the right bike for your body, and you will do just find in the end.

Photo Credits: kisocci

Originally posted 2009-09-18 03:20:13. Republished by Blog Post Promoter

• The Importance of the Running Calendar 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......
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• Triathlon Wetsuit Selection One of the most vitally important pieces of equipment that you are going to need to choose when it comes to triathlon preparedness is a wetsuit. One of the first things that you're going to need to consider when it comes to buying a wetsuit is the type of races......

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… Continued from Attain Victory with the Right Triathlon Gear pt 1:

The seat tubes have steeper angles and they allow for more of the leg muscles to be contributing to the pedaling force. Since more body muscles are being engaged, there is less strain being placed on each individual muscle, which gives you a much greater balance of the energy reserves when you transition from biking into running.

Sadly, there are also triathlon athletes that are not using these specific bikes, and they are putting themselves at an enormous disadvantage as a result. This is because most if not all of their pedaling power is coming from only a few of the muscles in their legs, and this is resulting in a much quicker loss of their vital energies. When you are an athlete, it is easy for you to see that science is capable of being a friend to you. In order for you to pick out the best of the best when it comes to triathlon gear, you need to be able to set your mind on a budget that is going to allow you to be competitive in not one but all three of the legs of this race. You should not, then, only be spending your money on a top of the line triathlon designed bike only to fail in the other aspects of the competition for example.

Sure, it may do you well to have a top of the line bike for the triathlon portion of the race, but a cheaper and better rounded bicycle may achieve the same. Who cares if your bike isn’t as sexy as a Ferrari, what you really need for it to do is get you through the race, getting the job done and keeping you in good shape along the way.

By budgeting a little less for your triathlon bicycle, you can spend more money on your shoes, your wet suit and any other items that you need for the entirety of this three leg race. You are going to need good goggles and a good wet suit if you want to do well in the swimming portion of the race and you are going to need good running shoes and comfortable running clothes if you want to run well. As a general rule, you should be investing in all of these things, rather than scrimping in one part of your gear and spending too much in another. It is definitely going to be a good idea for you to save up to make sure that you buy the right gear, because having the right gear can really make or break your ability to succeed in any triathlon competition. If you want to improve your training and improve your actual competition as a result, then choose the right gear and invest in the right things right off the bat.

Photo Credits: Diamondduste

Originally posted 2009-08-28 03:37:11. Republished by Blog Post Promoter

• Running in a Triathlon Triathletes have a bigger challenge than just the cyclist, the swimmer or the runner since they have to compete in all three sports consecutively.  Very often, an athlete will excel at one or two parts of the competition but have room for improvement in the third, and this will very......
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• Preparing For your Triathlon With the Right Gear Most people who are facing the concept of their first triathlon are wondering what type of gear and equipment will best suit them. Depending on your skill level, your budget and what equipment you currently own, your needs for the right gear will certainly be difficult. Assuming that budget is......

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The first leg of every triathlon is going to be the wettest, but it really also should be the most relaxed and the most enjoyable leg of the race. If you experience a good swim, then the rest of your race is going to be good as well regardless of your ability. Some triathlons are short while others are long, but any way you look at it, you are going to have to do some swimming. The swimming aspect of your triathlon needs to feel like you put forth a good effort, but it should also be relatively relaxed, and you should be moving through the water while expending as little energy as possible. The swim needs to be fast, but you should not overwhelm yourself because you still have two more legs to get through, and they tend to be significantly more complicated.

Swimming efficiently as well as swimming within your own personal limits is going to allow you to accomplish all of the goals mentioned above and more. You need to be able to design a personal training plan for your triathlon swimming that is going to allow you to complete between three and four swimming workouts every single week. Here are some things that you should consider when putting such a training plan together:

• Your workout should always have a warm up period and a cool down period.
• Your workout should always include some technique work for swimming.
• One or two of your workouts should offer primarily easy requirements for swimming with low rest, base endurance at approximately 60 % to 70 % of your max heart rate.
• One workout per week needs to include a sustained swim at a fast-as-you-can-go pace for the entire length of the swim.
• One workout should include shorter, faster work but it should offer more rest in between repeats.
• You should do plenty of open water sessions, as often as you can, so that you can practice your techniques with navigation.
• You should determine whether or not kicking technique will be necessary. If you are going to be swimming using a wet suit, then you are not going to need kicking very much if at all.
• Even if you do not plan on using a wet suit for your swim, some of your swims should be done with a wet suit for practice, just in case you end up changing your mind and using a wetsuit after all.

Make sure to change up your workouts as much as you can, because the more practice that you get, the better prepared you will be to handle anything that happens during the swimming portion of the triathlon. Keep this in mind when you are practicing, and spend at least several weeks before the triathlon event practicing your swimming for the best possible results.

Photo Credits: regeniabrabham

Originally posted 2009-08-04 05:52:21. Republished by Blog Post Promoter

• Tips for Swimming in the Triathlon 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......
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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

• Your Triathlon Training Schedule The most important part of your triathlon training schedule will happen in the planning phase. It is important that your plan is well thought out and the time table is well defined for your training schedule to work well. Those who are training for a triathlon must begin their training......
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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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The very first thing you will be wearing when you start a triathlon should help you instead of hinder you. This is why many athletes wear triathlon wetsuits regardless of what the temperature of the water is. This is because of everything the wetsuit offers. There are a few different factors to keep in mind when buying the wetsuit you will wear in competition. Not least in importance is making sure the suit you purchase will be allowed in the competition you are entering.

Following the Rules

The reason why some events are restrictive when it comes to triathlon wetsuits is because of the unfair advantage it can give some people. Not all wetsuits will do anything more than allow you to keep your skin warm and dry when you are swimming. Make sure you pay close attention to what the rules are. The last thing you want is to be disqualified in the first section of the triathlon. This is completely avoidable as long as you know what the rules are and you make sure you follow them to the letter.

Boosting Speed with a Wetsuit

One of the ways triathlon wetsuits are different from a regular wetsuit is they are designed to reduce friction. These wetsuits are designed to provide less friction than the skin on your body. This will allow all of your energy to be converted directly into forward movement. This is why many athletes will wear a full body wetsuit even while it is summer. The idea is to use every tool in your arsenal to get the best time possible.

How the Wetsuit is Different

Triathlon wetsuits differ from a normal wetsuit in many ways. Not only do they reduce friction, they also increase buoyancy for the swimmer. This will make it easier for your body to stay near the surface of the water. You will not have to struggle to lift your legs out of the water because the suit will help this to happen. The other way the suit is different is because it has more flexibility to be able to complete a powerful stroke. The points which have the most flexibility are under the armpits and in the groin. This will give you maximum athletic movement so can get the best time possible.

Choosing the Right Wetsuit

Since triathlon wetsuits should perform as well as possible, you need to make sure you are comfortable in the suit itself. This means going to a store and trying on every suit they have. Try to go through the range of motions you will use while swimming. The right wetsuit will not pinch of bunch up when you go through a swim stroke. Every motion should be fully supported without creating any drag. If the wetsuit feels too tight or too loose in any way, you should not buy it. If you have tried all the suits the store offers, try a different store until you find the right one.

Photo Credits: douglemoine

Originally posted 2010-03-23 03:10:24. Republished by Blog Post Promoter

• Your Swim Pose and 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......
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• Swimming in Your Triathlon The first leg of every triathlon is going to be the wettest, but it really also should be the most relaxed and the most enjoyable leg of the race. If you experience a good swim, then the rest of your race is going to be good as well regardless of......

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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

• Triathlon Tips Which Really Work 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......
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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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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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