January 17th, 2012 — Nutrition and Health, Swim Bike Run, Triathlon Tips
In our athletic careers, many of us have experienced injuries. Some of these setbacks only seem to sideline us for a couple of days or a couple of weeks while others are capable of ending our careers. It is important that you learn how to listen to your body before you end up injured beyond repair. Never take your health for granted, and make sure that you are always behaving defensively when it comes to preventing injury.
Preventing Injuries When Swimming
Proper technique is vitally important not only for swimming more efficiently but also for preventing injuries as well. Making stroke changes can be really difficult, and so getting injured and ending up having to change your stroke can be really difficult. Here are some tips to improve your technique so that you can prevent injuries while you are swimming:
- Join up with a masters team, because having a coach on deck is going to work wonders when it comes to making improvements in your stroke.
- Ask someone to videotape your swimming, because looking at a moving image of your stroke habits is going to help you visualize the proper technique while you are working your way through the pool.
- Consider attending either a swim camp or a triathlon clinic.
- Consider spending some time alone in the pool so that you can better focus on your technique by spending time in a pool sans a pace clock and the competition that comes with being in the pool with other swimmers. Pick a day that you can spend on your own, swim easy, and concentrate on improving your stroke above all else.
- If you are feeling pain or feeling tired, or if your stroke appears to be falling apart, simply get out of the pool. Any and all of these three symptoms are capable of creating bad habits in your stroke that are more than capable of leading to an eventual injury.
Preventing Injuries when Cycling
Being bike fit is absolutely important when it comes to maximizing your strength and decreasing your chance of sustaining and injury. If your bike is off by a simple millimeter, it can create an ache in your body that you were not expecting. Here are some tips to improve your technique so that you can prevent injuries while you are cycling:
- Ask an expert to take a look at your position to make sure that everything is correct, including your crank length, your stem length, your seat height and the fore and aft position of your seat.
- Once you have determined your optimal position, you should mark everything down using black electrical tape or something similar. This way if something slips or your bike has to come apart, you can easily adjust everything back into the proper positioning later.
- Never ignore your cleats, as they too are capable of becoming loose and shifting, and this is capable of causing alterations in your position. Make sure that all bolts are tightened down properly.
Photo credits: jurvetson
Originally posted 2009-09-22 03:05:02. Republished by Blog Post Promoter
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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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What Starts as Swimming Recreation Can Become so Much More Most adults can remember the lazy days of summer spent hanging around the pool or the beach. This kind of swimming recreation is something which is often shared with your children. You encourage them to enjoy the simple act of swimming so that they can get the fitness and the...... -
Triathlon Terms 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......
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December 10th, 2011 — Clothes and Gear, Swim Bike Run, Swimming
If you are looking for a pair of positive pressure swimming goggles, consider the Barracuda B300 goggles
, which are part of the Barracuda line. This concept makes use of a closed cell foam in order to seal against your skin without requiring suction, and what this means is that as a result you have a much, much more comfortable goggle. When you are training for a triathlon, having goggles that are comfortable without putting pressure on your face is vitally important.
Although many triathletes prefer swim mask types of goggles because they offer an increase in peripheral vision, the Barracuda brand claims that the Barracuda B300 Goggles are very popular among triathlon swimmers, and this is a claim that has been backed up by reviews. As far as swimming goggles go, the Barracuda B300 Goggles are really comfortable and they offer an outstanding quality with optics that are unsurpassed. They also come with the perfect screwdriver for adjusting the tiny screws that adjust the nose bridge width, and this is a classy touch because tiny details like this really matter.
The eyepieces of the Barracuda B300 Goggles are large and foam, and you need to get them wet so that they will seal right up against your skin. If they are not made wet first, then the Barracuda B300 Goggles will leak, and this is not a good thing when you are racing in a triathlon. It’s also important to know that while those pieces of foam are comfortable and capable of providing a good seal, they unfortunately put some limitations on your ability to see peripherally, which can cost you in a serious race.
The head straps that come with the Barracuda B300 Goggles are long and both ends come out of the same side rather than being able to adjust independently. Unfortunately, this means that you can end up with too much of the strap sticking out, and you may have to tuck it in, which can be a bother. The easy solution is to cut the excess off if you are not going to end up needing it at some point. Having a flapping piece of head strap while you’re swimming is a pain, so deal with it before you train.
The Barracuda B300 Goggles definitely offer decent performance and high quality. They are decently attractive for what they are, and they are a good value for what they offer. If you depend on your peripheral vision, they will be limiting. If you prefer waterproof vision while swimming and don’t mind a bit of a sacrifice, then the Barracuda B300 Goggles are definitely an option worth considering, especially when you consider that they are a value. You may want to use them for training but not for the actual race, but ultimately it is up to you to decide. They retail for about $28, which is a solid price for decent goggles.
Buy: Barracuda B300 Optical Grade Goggle
Originally posted 2009-08-14 05:21:37. Republished by Blog Post Promoter
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Preventing Injuries While Triathlon Training pt 2 Preventing Injuries when Running Running is actually the sport of the three that is most capable of causing injury. Running injuries are unfortunately quite rampant, and most runners have certainly received a fair share of running injuries. Here are some tips to improve your technique and your gear so that...... -
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December 9th, 2011 — Swim Bike Run, Swimming, Triathlon Tips, Triathlon Training
The majority of the athletes that are participating in triathlons actually have a fair bit of reservation when it comes to the race’s swimming portion. Even good swimmers still have reservations regarding the swimming leg of the triathlon event, and it would be crazy not to be a little worried about the requirements of this particular part of the race.
The swim happens to be a real challenge for a number of different reasons, including the fact that the swimming portion of the race is going to dictate how the remainder of the race is going to go for you. If you end up having a rather lousy swim, then you are likely also going to have troubles when it comes to getting back mentally into your original race plan. If you end up having a good swimming portion on the other hand, then what you are going to be doing is setting yourself up for a really good race.
No matter how well you end up doing on your swim, you are still going to have to contend with what are known as pre race jitters. You are also going to have to deal with the contact during the start of the swim as well, and the sheer amount of exhaustion that comes with the territory of this race. So what can you do in order to improve? Here are some tips that you may want to consider.
- First, become confident regarding your swimming ability. You should get a swimming coach that can look after your swimming form, offering you feedback. The approach that you take here should be focusing on improvement in one or two of your greatest flaws so that you can refine your stroke. If you have access to an underwater swimming camera then you can fine tune your stroke even more by watching your performance and tweaking your swimming.
- Practice your start. After you take a bit of a short warm up in your pool or any place else, you should allow your heart rate to return to normal and then go really hard for around 100 to 200 yards before you settle into the pace that you use for racing. This is going to allow you to get more accustomed with racing because you are normally going to go hard at first before you settle into your pace.
- Try swimming blind. This is a good drill, involving practicing with your eyes closed. Do not try this in any place where there are other swimmers because you are likely to go off course a bit when swimming blind. This is going to help you become more in tune with your body while swimming since there is nothing to distract you.
Photo Credits: matt coats
Originally posted 2009-12-10 03:41:53. Republished by Blog Post Promoter
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December 8th, 2011 — Motivation, Swim Bike Run, Swimming
Every swimmer is looking for an advantage over the rest of the pack. One source which remains untapped for many people is the swim league. They view a league as a team effort and would prefer to swim on their own. The thing to keep in mind here is unless you have the money to hire your own coach, this is the best way to get the kind of instruction which will help you improve. You will also be able be in constant competition with those you are in a league with.
Choosing a Good League
Most cities will have more than one swim league you can join. This is true no matter what age you are. Take the time to find a league which has a good reputation. This is important because the better the team is, you better instruction you will receive. You can practice all day every day, but unless you are practicing correctly you will not improve. The old adage of practice makes perfect should be changed to “perfect practice makes perfect.” What makes a good league includes those which produce good swimmers with good swim times.
Swimming is Mental
If you are worried about joining a swim league because you do not want to be held back, it is important to remember how individualized swimming is. Even when you are swimming in a relay event, you have to swim for you. You can only ever swim to the best of your ability. This means when you train with a group, you will gain the ability to swim better as an individual. While you will learn as a group, what you can only do as good as you allow yourself to. This is why in a league setting, you will still have stand out performers.
Leagues Have the Right Training Equipment
Another advantage you will have when training with a swim league is equipment. Leagues will possess the kick boards, floaters, paddle boards and flippers you can use to train with. You will not only have access to the equipment which will make you a better swimmer, you will receive the instructions on how best to use the equipment you are training with. This will make you a better overall swimmer as well as help you in training individually after you decide to train on your own.
Challenges in Training
Another advantage you get in joining a swim league is the constant challenges you get from the other members. You will swim against each other to practice what you have learned. While you should always challenge yourself, it is always fun to mark your performance against others. The better the people you train with, the more of a challenge you can create for yourself. Challenging yourself mentally and as a member of a team will allow your performance level to be the best it can possibly be. Even if you will eventually leave the league, you will learn training skills which will improve your performance for the rest of your life.
Photo Credits: kenoncjones
Originally posted 2010-04-01 03:18:28. Republished by Blog Post Promoter
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Strength Training for Triathlons 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.......
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December 7th, 2011 — Swim Bike Run, Swimming
There is a misconception with many swimmers that the stronger their body is the more powerful their swim stroke will be. While this is an important factor in your performance, it is not the most important factor. The most important factor is the manner in which you are performing your stroke. This includes paying attention to the way your hand enters the water, the way your hand moves through the water, how your legs move and the breaths you take. All of these factors are highly important to having the best performance possible.
How the Hand Enters the Water
A sloppy swim stroke is easy to see because there will be a big splash and a loud noise every time a hand enters the water. The idea is not to just get the hand in the water so you can pull. The idea is to get your hand in the water in the most effective manner possible so you can get the most out of the stroke. To start, your fingers should all be together and your hand should be stiff. Point your hand so it enters the water fingers first and thumb pointed down. This will put your hand in the perfect position to start your stroke.
The Powerful S-Stroke
Now that your hand is in the water, it is time to create the power which will propel you through the water. This is done by making sure your hand is always meeting resistance in the water. Do not simply drag your hand through the water as you will lose resistance after the first foot or two. Instead, start by pushing your hand out and down until it is just outside your shoulder. Next, draw your hand in towards your stomach and groin. Last, push your hand back out towards your hip and beyond. Your hand should come out of the water pinky first.
The Most Effective Kick
Backing the power of the right swim stroke is possible when you have the right kick. This means making sure you pay proper attention to where your legs are at all times. Your thighs should always remain as close together as possible. When your legs split apart too far, you end up creating drag. Using a floater will help you train yourself to keep your legs together. The majority of the movement will come from the knees and the ankles. The toes should always be together to create the closest you will ever come to a flipper.
Breathing Correctly
Breathing is something you normally do not have to think about. For a good swim stroke however, the right breathing technique makes all the difference. Do not take a breath every chance you get. This will cause quite a bit of drag. Instead, breathe every other stroke if possible. The longer you can go without breathing, the less drag you will create. You are better off taking a full breath when you get a chance rather than taking gulps of air.
Photo Credits: kenoncjones
Originally posted 2010-04-01 10:20:45. Republished by Blog Post Promoter
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December 1st, 2011 — Clothes and Gear, Swim Bike Run
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 that you are going to be participating in and completing as well as where you will be competing. If you are racing in hotter climates, for example, you may not even need a wetsuit, but in cooler climates, having the right wet suit is vitally necessary.
The water temperature cut off for wet suits is 78 degrees Fahrenheit or 25 C. This means if the water is above the 78 degree mark, Fahrenheit, then wetsuits are not going to be allowed in order for people to win awards in a race. One is still capable of wearing a wet suit up until the point of 84 degrees Fahrenheit or 28 degrees Celsius, but they will be ineligible for winning an award.
So should you wear a wetsuit? Should you avoid wearing a wetsuit? There are no rules that state that you should, but obviously there are rules for when you cannot. There are many swimmers that swim in cool water and never put on a wetsuit, but it is because they are capable of training their bodies to get used to the cool water, and this is something that you may also want to consider.
If you are not adapted to chilly water, then you are going to want to wear a wetsuit to prevent yourself from getting too cold. The beginning of a race can be cold, and wearing a wet suit can keep you warmer when it is chilly out. If you want your body to be warm at the beginning of the race then this is a good way for you to go. If you are standing around and shivering from the cold then you are not going to get a strong start when the race begins.
So which wetsuit is best? There are full sleeve wetsuits and sleeveless wetsuits. The sleeveless variety will offer greater shoulder flexibility which is important if you do not have a lot of shoulder mobility. Your shoulders and arms may get cold without the added protection, however. You will be kept the warmest in a full sleeve wetsuit. Full length wet suits may cause a problem with shoulder mobility, however, so practice in your wetsuit before you commit to wearing it on race day. The best wetsuit is going to be the one that works for you the best, regardless of what it is. Choose the one that feels the most comfortable and wear in the race for the best results. The best wetsuit for you is the one that helps you do your best, perform your best, and achieve your triathlon goals.
Photo Credits: Iain Farrell
Originally posted 2009-07-31 05:48:23. Republished by Blog Post Promoter
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November 23rd, 2011 — Swim Bike Run, Swimming, 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 an upcoming triathlon. These do not necessarily fit into any specific order, and they will go a very long way when it comes to helping you achieve your personal swimming goals regardless of whether you are just beginning or are attempting to go professional.
1 – Improve your hand entry in order to improve your triathlon swimming ability. Slice your hand down into the water right around the line of your goggles, driving it forward. Many swimmers will attempt to get as much air time as they possibly can simply by reaching their hand out before they enter into the water. It is actually much more efficient for you to go through the water with your hand as you are rotating from one side toward the other side.
2 – Improve your head position in order to improve your triathlon swimming ability. You should keep looking straight down when you are swimming in the freestyle form. It is vitally important that you keep your head completely down with a small part of the back of your head poking out of the water. As you rotate throughout the water, try not to move your head when the rest of your body is rotating.
3 – Improve your pull in order to improve your triathlon swimming ability. When you are swimming in freestyle, your hands need to pull all the way past your hips. The last portion of the stroke before your recovery, which is when hands come out of the water, should include an acceleration behind you rather than up and out of the water.
4 – Improve your kick in order to improve your triathlon swimming ability. You should try to minimize your kick as you work on your training for swimming. Most people are going to try to kick extra hard in order to make up for a lack of balance while in the water. You should be minimizing your kick in order to improve your balance as well as to conserve energy.
5 – Improve your training intensity in order to improve your triathlon swimming ability. The best way that you can measure the intensity of your training is to count your heart rate following every swim. Estimate your heart rates by counting your pulse for six seconds, then add a zero to the count and you will have the approximate heart rate per minute for your training.
These five tips are simple and straight forward but they really go along way when it comes to increasing your capabilities as a swimmer in a triathlon event.
Photo Credits: heyerin
Originally posted 2009-07-24 05:38:55. Republished by Blog Post Promoter
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November 19th, 2011 — Swim Bike Run, Swimming, Triathlon Training
Swimming is a sport that can be extremely technical, and as a result, determining how you can concentrate on improving your triathlon swimming capabilities is often difficult. Here are five steps that you should be taking in order to improve your swimming capabilities for an upcoming triathlon. There is no real specific order to these tips, and all five can go a truly long way when it comes to helping you achieve your own personal goals for swimming, regardless of what they are or what your experience level is.
1 – Improve your Master’s swimming in order to improve your triathlon swimming ability. You should move into a slower lane so that you can work on the improvement of your strokes. If you belong to a Master’s team, you should not feel as if you have to keep up with your swimming mates every time you work out because everyone has different swimming goals and you need to work on your own goals rather than everyone else’s.
2 – Improve your swimming habits in order to improve your triathlon swimming ability. One of the most important habits that you can break is to prevent your arms from crossing over. This is one of the most common bad habits that appears in swimmers as their arm crosses over to the other side during the pull. Avoid this by keeping sure that your head is not moving when the rest of your body moves, taking care to pull yourself in a straight line.
3 – Improve your ability to keep the feel in order to improve your triathlon swimming ability. If your toughest sport is swimming, then you need to make sure that you are keeping a feel for the water, getting in the water at least every other day to maintain your awareness of balance within the water.
4 – Improve your lungs and your ability to breathe properly in order to improve your triathlon swimming ability. Make sure that you are mixing in hypoxic training when you are working out. Consider a set of 4x100s breathing with every 3rd, 5th, 7th and 9th stroke by 25, taking a 15 second rest in between each set of 100. Your lungs are going to really thank you when you race and they are properly prepared for the challenges.
5 – Improve your own personal weaknesses in order to improve your triathlon swimming ability. Spend more time working on your own weaknesses than your strengths. If swimming is your weakest sport, spend more time working on it than anything else. This is the best way, above all else, to improve your capabilities in the water.
All five of these tips are simple and straight forward and they really are capable of going a long way when it comes to increasing your capabilities as a swimmer.
Photo Credits: heyerin
Originally posted 2009-07-21 05:31:39. 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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