January 26th, 2012 — Swim Bike Run, Triathlon Training
If you want to compete successfully in a triathlon competition, then you need to be willing to put time and effort into strengthening your body. However, this is quite obviously easier said that done, because training for three different events and training for cardiovascular fitness, strength, endurance and good technique can be time consuming as well as hard on the body. For this reason, triathletes often skimp when it comes to strength training because they feel like they have time constraints and that strength training can be given up in favor of more important training forms. Triathletes are also often worried that they will become burned out if they take on strength training, which as far as they are concerned is only a marginal concern in the first place. Unfortunately, weight training and forms of resistance training are absolutely vital for building up healthy muscular strength for someone who is going to participate in a triathlon.
When it is done right, and when the focus is present, your weight training regimen does not need to take up much time but it can deliver vital results. Shorter and more intense workouts are better when it comes to developing balanced and healthy muscular development. If you go about your triathlon strength training the right way, then you really will not have to concern yourself with burn out or bulking up too much, and you will enjoy all of the excellent benefits that come with this very necessary training aspect.
1 – It is important for triathletes to focus on core strength training which allows one single part of the body to transfer energy to the other parts of the body. Core strength training will allow you to improve your power in swimming, and your capabilities with uphill climbing and sprint cycling as well. Core strength training will also help you resist injury and will keep you in better shape by strengthening your body. Core strength training primarily focuses on the superficial and deep abdominal muscles, the lower back and lumbar region and the middle and upper regions of the spine, the thoracic and cervical regions.
2 – When you are doing your strength training routine it is vital that you listen to your body. On days where you do lighter workouts, you should push yourself harder with the strength training. On days where you are going harder with the endurance training, you should go easier in terms of strength training.
3 – You need to make sure that your diet is high in protein, and you want to consume a good amount of protein within a half hour of performing your strength training. On days where you know that you will be working out harder, you should try to eat soft foods with good protein in them like apple sauce, and it may also be advantageous to take creatine supplements which are all natural and will benefit your body.
Photo Credits: 1
Originally posted 2009-01-20 05:24:48. 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 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 13th, 2011 — Clothes and Gear, Nutrition and Health, Running, Swim Bike Run
So, you have signed up for your first 10k race. You are nervous about how you will perform in the race. This is understandable. This is why you are looking for the best 10k training program to get started the right way. The good news is there have been a lot of people who have run before you. They have been able to train well for the big day and you can too. Following the right advice will have you in shape to not only finish the race, but get a good time in the gamble.
Choose the Right Shoes
The first commitment in your 10k training program you should make is to train in the same shoes you will run the race in. Some people want to trade up for a better pair which are not worn out when they run in the race. The problem is while the shoes will not be worn out, they will not be broken in either. You will end up causing your feet some pain by wearing shoes you are not familiar with. If you really want a newer pair of shoes for the big day, wear them for at least the week or so before you run the race.
Increase Your Daily Run
The amount of running which goes into a 10k training program will far exceed what you normally do in a morning run. This does not mean go out and start running ten times the amount you usually run the first day of your training. You will end up hurting yourself. You should increase your running in increments. This way you will be able to dial in the distance you should be training at without causing serious injury to yourself. The best advice is to only increase your distance by 10% every month.
Eat Right
Keep in mind your 10k training program will cause you to burn way more calories than what you are used to. You will have to eat foods which will replace these calories. This does not mean eat a lot of high fat foods. Instead you should be eating foods which are high in complex carbohydrates and low in sugars. You should also make sure to eat foods which are high in potassium because they will help you to avoid cramps as you are running.
Drink Plenty of Water
The sagest advice in your 10k running program is to drink plenty of water. This is good advice no matter how long you have been running for. Your body needs water to stay lubricated. Water will provide cushion in your joints to prevent pains. It will also help to keep your spinal column from becoming impacted. Water also helps to keep your body cool as you run more every day. You may even want to bring a water bottle with you as you are running. There are jerseys available which have special pouches just to keep a water bottle in while you are running.
Photo Credits: Sonic Fitness
Originally posted 2010-03-15 10:31:42. Republished by Blog Post Promoter
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October 13th, 2011 — Motivation, Swim Bike Run, Triathlon Training
There are many different reasons that a person may decide that they would like to compete or participate in a triathlon, do one of the multiple types of cycling, swimming or running and more. These are all activities that many people find enjoyable but are also all activities that take training. One of the main reasons that many run triathlons are the programs themselves they may be participating in.
Some triathlons or other related evens are for causes such as breast cancer or aids and more. This can mean a great deal to a person morally and emotionally especially if they have had a family member or have themselves had to deal with the cause that the event is for. Many of these events have proceeds that go to victims or to help these things not happen to more people and for many people this is very important and is there way of making a difference. In addition, it means that each person who participate counts and each person who can make it till the end also counts, to some their speed may count but to most it is simply having the endurance to be able to make it to the end.
As mentioned above the main thing a person will need to be able to complete a triathlon is endurance. For many people they prefer to say stamina is what is needed but no matter what way you chose to look at what is needed what a person’s main goal should be is to be in good enough shape to be able to make it across the finish line. This is true for running, swimming, cycling and triathlons. When competing in order to win you still should make sure to make a point of strengthening your stamina or endurance because these are what you need to be able to make it through a triathlon or a competition in any of these areas.
When training for endurance or stamina you need to be able to make time for yourself to be able to train and you need to start early. When you find out you will be entered into one of these events you should try to start building endurance as soon as possible. It can be helpful if you use the activity itself to help you build this endurance. This normally starts with setting a timed limit for these actions such as swimming for one hour or more or running for an hour and not allowing yourself to stop.
Some individuals need to start at much lower amounts of time such as five minutes or even fifteen, and then you work yourself to longer amounts of time. When you do this you are helping to make sure you will be able to pass that finish line. While some people compete simply to win others simply enjoy the feeling of knowing that they did it and that they achieved something that others have not been able to.
Photo Credit: 1
Originally posted 2008-11-10 13:28:59. Republished by Blog Post Promoter
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October 10th, 2011 — Triathlon Tips, Triathlon Training
Determine What Your Goals Are
Figure out how long you want your first triathlon to be. How you start your training for your first triathlon will depend largely upon you and what shape you are in. Do you want to do a half sprint, a full sprint, or an Olympic triathlon? We will start slightly ambitious and go for a sprint length triathlon. Doing a 15 mile will allow you to test yourself, help you familiarize with the transition areas, and allow you to test your equipment.
Starting out
Obviously you are not going to be able to just walk out of your house and start running for five miles, or swim a half mile. You would spend yourself, not to mention possibly damaging your joints. You have to work into things, so you ease into it. Begin with a walk / run program. There are many websites out there with programs for this, and they are effective at getting you running in weeks. If you are overweight you may want to start out with riding a bike and losing a bit of weight before attempting jogging or running. Your joints will be grateful to you. Something else you can start out with is high rep strength training.
- Never increase your training duration or distance more than ten percent over the previous week.
- Always have one week a month be a rest week of sorts. This is extremely important.
- Try to train for your single event three to four times a week.
Focus on either bicycling or running for between two to six months to build your aerobic capabilities. Once you have done one for the range given, then move to the other. Do not attempt to do two or even all three until you are in the kind of shape that will allow for it without hurting yourself.
Plan for swimming, running, and biking
Once you have yourself built up and ready from your previous training regimen, it will be time to train for all three sports at once. In general for a sprint triathlon, you will only have need to train two times a week in each of the three sports. That equates to six days with one rest day. You could also have one day where you do two of the three events, and then the next four days you only train for one. Then you can have 2 days off a week.
Thirteen weeks to race day
Despite what you might think you can lose weight in a weight lifting routine if you keep it serious and do not slack off. It would need to be a high rep / low weight routine so that you do not bulk up. Combine this with your jog routine. It will also help build bone density, and strengthen your joints. At first all of this exercise will leave you sore. After a few months you will feel better, you will be less sore, and you will have more energy.
Photo Credits: Photo Mojo
Originally posted 2009-10-13 03:03:50. Republished by Blog Post Promoter
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