January 28th, 2012 — Nutrition and Health, Swim Bike Run, Triathlon Tips
Unfortunately, a warm up is not something that you can simply gloss over when it comes to preparing for a triathlon. This two part series seeks to look at why.
We were talking about abnormal ECG changes, right? These abnormal changes in the ECG were not related to fitness level or age – So they definitely had something to do with warming up, or a lack thereof.
To examine the benefit behind warming up, twenty two of the men that had abnormal results did a moderate intensity jog in place for two minutes before they returned to the treadmill to undergo another high intensity running test. With that small warm up of only two minutes, now ten of the men suddenly began to show completely normal tracings on their ECG, and another 10 of those men showed an improvement in their ECG tracings. Only two out of the original twenty two men continued to show abnormalities on a significant level.
It is not yet known if a more thorough type of warm up would have made even more improvements. Still, it would definitely be interesting to see these results, had the scientists gone another step forward with this experiment.
Warming up is also good for mental preparedness. It allows you to really get your head ready for whatever activity is coming up. Mentally preparing yourself for your workout or your upcoming event is thought to be capable of improving your technique, your skill and your overall coordination as well. This mental warm up is also capable of preparing athletes for discomfort when they are dealing with tough intervals during a race. If your mind is prepared to endure this type of discomfort, then the body is going to be capable of producing higher speeds. If your mind is not in a willing place when it comes to enduring discomfort, then your physical performance is certainly going to be limited.
There is no cut or dry answer when it comes to how often you should be warming up. Most recommendations, however, do fall into the 10 minute to 20 minute range. Some athletes even warm up more than this to make sure that their bodies and their minds are properly conditioned for the upcoming workout or the upcoming race. Athletes that have higher levels of fitness are generally going to require longer periods of warm up where as lower levels of fitness generally require shorter warm up periods of time. In most cases, when it comes to choosing a warm up duration period for your own needs, longer is going to be better, but it is important that you do what feels comfortable for you.
Photo credits: lululemon athletica
Originally posted 2009-10-02 03:14:32. Republished by Blog Post Promoter
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November 27th, 2011 — Clothes and Gear, Running, Swim Bike Run
Every runner has a different way in which they run. Is there any wonder there are so many different kinds of running sneakers on the market? The industry has tried to create a different kind of shoe for every kind of running style. They have also tried to keep in mind the fact every foot is different. This helps and hurts people looking for the right sneaker. The way it hurts you is because there are so many features available, it is difficult to know which ones will help you. What feels good in the store might not translate to a good feeling as you run.
Have Your Foot Analyzed
It is a good idea when looking for good running sneakers to have an expert analyze your foot. They will be able to tell you which parts of your foot will need more support than others. You will know whether you will need an extra amount of arch support or not. This is based upon which parts of your feet you put the most pressure on as well as the unique contours of your individual foot. It has been proven no two feet are exactly alike. There is no reason why you should wear the same shoes as everyone else.
Have Shoes Custom Made
Another good idea when buying the perfect running sneakers is to have a pair custom made. There are many different shops which will have you walk on a special treadmill in order to see how you use your foot. They will even have you run on the treadmill. This will make it possible for them to see exactly which parts of the feet see the most abuse as you run. They can then use this along with a mold of your foot to create a shoe which will provide the perfect support as you run.
Buy the Right Width
Not everyone buying running sneakers can afford to buy custom made shoes. This is why it is important to buy shoes which will be the most comfortable for your feet. This means buying a shoe which is wide enough to allow your foot to spread out as you take a step. A shoe which pinches your foot will cause pain in the arch and on the other side of your foot. A shoe which is too wide will make it where your foot can expand out too far. This will cause your arch to collapse and can even cause blisters.
Buying Shoes Often Enough
One thing which is true about any running sneakers which remains the same is they will wear out. Wearing shoes which have worn out while running will cause your foot a lot of pain. This will also lead to back pain, ankle pain and even muscle tears. Make sure you are changing out your shoes in accordance to the amount of running you are doing. A good measuring stick for the average runner is to buy new shoes at least every six months.
Photo Credits: Josiah Mackenzie
Originally posted 2010-03-26 03:33:40. Republished by Blog Post Promoter
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November 21st, 2011 — Motivation, Swim Bike Run, Triathlon Tips, Triathlon Training
When training for a triathlon, it has been proven a good triathlon schedule will help you to improve your performance. This is because you will be able to create a good training plan and make sure you are able to stick to your plan. You can decide on which days you will accomplish which training tasks. This way you will not skip such important things as running a practice triathlon before the actual event takes place. The right planning is all you need to make the difference between finishing and doing your best.
Swimming Schedule
In your triathlon schedule you need to have the right percentage of time dedicated to swimming. This should be anything from drills to a long, steady swim sessions. Giving yourself some variety in your swimming will help to keep things from getting monotonous. This is especially important if you are unfamiliar with swimming as an exercise. Take the time to concentrate on your swim stroke as well as your endurance level. Because the swimming is only one part of the event, you want to make sure you will still have a lot of energy at the end of the swimming portion.
Running Schedule
Running is another part of the triathlon schedule which must be planned out. People will make a lot of excuses as to why it is not a good day to go running. Buying the right rain gear will help you to run in the rain if you have to. While the treadmill is not the optimal training environment, it is a lot better than taking the day off from running. It is important that you learn the endurance which will only happen from putting in the time on the ground.
Cycling Schedule
The cycling part of the triathlon schedule is perhaps the easiest part to keep motivated with. This is because many people view it as the easiest part of the triathlon. Make sure this does not cause you to take the portion any less seriously. You should always be pushing yourself to ride faster and improve upon the cycling leg of the triathlon. This will help you to make up time you might have lost in other portions of the competition. Make sure the schedule you create will include a rigorous training schedule on the bike. This should include climbs even if there are no climbs in your route.
Practice Triathlon
Perhaps one of the most important parts of the triathlon schedule is the dry runs. To complete these, it is a good idea to employ your friends to help you. This is because you need someone to be able to help you if you are in trouble. Your friend can also make sure you have what you need where you need it. The last thing you want is to set out your equipment only to find it lost or stolen when you go to retrieve it. Go as hard and as fast as you can in these dry runs to see how prepared you are and improve.
Photo Credits: BotheredByBees
Originally posted 2010-03-25 03:17:46. Republished by Blog Post Promoter
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