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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October 25th, 2011 — Biking, Swim Bike Run
A good part of understanding your triathlon training and performance is having a grasp on the lingo. Here is a guide to cycling terms that you should know in order to get the most out of your experience.
Derailleur - When gears are shifted on a bike, the derailleur is the mechanism that changes which gear sprocket the bicycle chain is on.
Devil Take the Hindmost - Devil take the hindmost is a race type in which the last rider across the finish line in each lap of the course is eliminated from the race, this type of race is also known as a miss-and-out.
Disk Wheel - A disk wheel is a spokeless solid wheel used for its aerodynamic properties, mostly in time trials but also in other types of races.
Domestique - The domestique is a rider in long races who has the responsibility to retrieve items such as water and food to pass along to their teammates from the support vehicle.
Draft - Drafting is a way to decrease a cyclist’s wind resistance by riding closely on the tail of another cyclist.
Drops - On handlebars that are turned down, the drops are the lower portion.
Echelon - An echelon is a formation used by groups of cyclists not competing with each other. By riding in a diagonal pattern with each rider downwind of the one in front of them the lead rider lowers the wind resistance of the whole group. To spread out the extra effort, members of the group take turns riding in the lead.
Field - In a race, the field refers to the main mass of riders.
Field Sprint - A field sprint usually occurs towards the end of a section of a long race, it is when riders within the main group.
Fixed Gear - Seen in track bikes, a fixed gear is what is known as direct drive, where the rear cog is linked to the chain ring, with this configuration a rider cannot coast as the pedals will spin whenever the bike moved.
Flyer - A flyer is when a lone rider makes an unexpected attack.
Force the Pace - Forcing the pace involves speeding up to force the rest of the group to speed up as well.
Full Tuck - The full tuck provides an improvement in a riders aerodynamics by having the rider assume a crouching position.
Gap – The gap is described as being the amount of time that is between riders or between groups of riders. This can also refer to working to increase a lead and widen that gap.
Granny Gear - Used for making difficult inclines, the granny gear is a name for a mountain bike’s lowest gear.
Hammer - To hammer is to ride at the very limit of an individual’s capabilities, or to ride extremely hard.
Hammered - To be hammered is to be completely exhausted.
Photo credits: Futurilla
Originally posted 2009-10-29 03:20:04. Republished by Blog Post Promoter
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October 22nd, 2011 — Biking, Swim Bike Run
A good part of understanding your triathlon training and performance is having a grasp on the lingo. Here is a guide to cycling terms that you should know in order to get the most out of your experience.
Aero Bar – An aero bar is a type of handlebar that juts forward to increase aerodynamics by allowing the rider to assume a lower profile.
Attack - An attack is a tactic to pass another rider, or a group of riders with an abrupt burst of speed, it can also be used as a verb, meaning to try to make an attack.
Biff - In cycling terms, the word biff is used in order to describe a crash.
Block - Blocking is a method of breaking up a chase through slowing down the cadence of the pace line. This can be performed by a single ride or by a group of riders working together. This action is generally used as a way to protect the position of a teammate that is in the lead.
Bonk - The term bonk refers to the state of exhaustion that can be caused by a lack of food while doing a particularly long stretch worth of bike riding.
Break Away – A break away is when a rider makes a successful attack and pulls ahead of the main group.
Bridge - Bridging is the action of leaving one group of riders to catch up to another group of riders farther ahead.
Bunny-Hop - Bunny-hopping refers to jumping over an obstacle with the bike without dismounting.
Cadence – Cadence is the rate at which a cyclist is pedaling, this is measured in revolutions per minute (RPM) of one of the two cyclist’s feet.
Chain suck - Chain suck is the unfortunate occurrence when the bike chain manages to get jammed in between the chain stay and the rear wheel.
Chase - A chase is an effort, most often by a group of cyclists, to catch up with another group of riders that is ahead of them. Often, the group being chased is making a breakaway.
Chasers - Chasers are cyclists that are actively involved in a chase or chases.
Circuit – Like a lap in track racing, a circuit is one trip around a track that will be run through more than one time during a road race.
Circuit race - A circuit race is a race with multiple laps, known as circuits, in which the course is at least two miles long.
Cleat - A cleat is an attachment on the soles of specialized cycling shoes that connect the shoes to the pedals using an opening in the pedal.
Criterium - A criterium is a race held on a track of a mile or less in length with multiple laps.
Cross Country – A cross-country bike race is a type of mountain bike race that crosses over jeep roads, trails and other types of difficult terrain, requiring that the bicyclists competing have a certain level of skill in order to participate.
Photo Credits: /charlene
Originally posted 2009-10-26 03:16:48. Republished by Blog Post Promoter
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October 19th, 2011 — News, Swim Bike Run
Seeing snow everywhere and feeling temperatures that would make a bear run inside, most people would not think to engage in swimming, running or biking. However, the Decatur Multisport Club, or the Tri-Gators as it is lovingly known as, are starting the year by preparing for the new Triathlon season that is approaching.
The club is holding meeting to discuss issues surrounding membership, new training possibilities and in general kicking off the new triathlon training season. Quickly growing as a popular sport, the Triathlon consists of swimming, bicycling and running. It is governed by the USA Triathlon, which has seen four times as many members between 1999 and 2007, to a total of around 100 thousand. In 2007, in order to keep up, the Tri-Gators were formed.
The goal was to provide a common ground for triathletes (triathlon participants) to come together and train, all the while developing the bonds that help build the discipline and motivation needed to compete in the sport. In 2009, the club will partner with St. Mary’s Hospital’s AthletiCare in order to provide professional aide to fitness and training to the triathletes. This will include fitness assessments, avoiding injury while competing and practicing, and providing over all training plans to the club members. All to prepare for the new Triathlon season and provide the triathletes with the resources they need to succeed. Also expressing interest in aiding the effort is the Decatur Memorial Hospital.
What is boils down to is making sure that the athletes have access to the resources they need to build the habits and motivation that enables them to compete and live in a healthier way. The AthletiCare program has helped train student athletes in the past, providing sound advice and determining if injuries are severe enough to require rest or if they should work through it.
Many of the triathletes are hoping to enter three or four competitions this year. The Tri-Gators will provide the means to building friendships, support and providing the atmosphere for success in the efforts of its members in competing. The club has a mere $25 dollar member fee, with an additional $25 for the AthletiCare program. It plans to hold weekly meetings with training sessions, providing the environment where people support your efforts to succeed. It provides the same motivating environment that supports athletes through school and college.
The hope will be that triathletes will take full advantage of the Tri-Gator’s program in order to reach their desired fitness level and goals. The program offered will hopefully destroy those feelings of inability to compete and replace them with feelings of confidence and motivation. This will overcome the obstacle that many face in their road to fitness and whole body health.
It is hoped that the triathlon trend will continue, and that such programs as the Tri-Gators will spread into other areas of the US, and in the world. The benefit of competing on overall health and fitness is something that this country can use, and hopefully more will find the support they need to succeed.
Photo Credits: 1
Originally posted 2009-03-04 14:29:41. Republished by Blog Post Promoter
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October 17th, 2011 — Newbies, Triathlon Training
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 to endurance sporting events like triathlon. If you do not have enough training, then your competitive performance will be poor and you may even become injured or ill as a result.
What should triathlon newbies keep in mind?
1 – First and foremost, when you are first starting out it is absolutely vital that you pace yourself. You need to avoid trying to prove to anyone else that you can do it, including yourself, your family, your spouse, or even your dog. You need to be able to start off slowly, and you need to be able to gradually build yourself up to longer workouts and greater speeds. If you do not do this, the only thing that you will prove is that you can make yourself too exhausted to be able to be competitive properly on race day. If you don’t take things slow, you’ll go too far and will end up hurt or sick, potentially for weeks.
2 – Next, you need to keep in mind how important it is for you to stretch well. Lack of stretching is going to rob your muscles of their strength, as well as taking flexibility away from your movements, which can lead to some truly serious injuries. Your stretching regimen should be truly involved, and it should it should cover all of your muscle groups at once. You should take your time, and you absolutely should not ever take stretching lightly because it is truly vital for your training regimen.
3 – If you ever feel like you are too tired to work out in the same intensity level that you planned, stop. This does not mean that you cannot push yourself to the limit, but what it does mean is that you need to know and thoroughly understand your capabilities and limits. If you go too far, you put yourself at risk for injury, illness and burn out. You need to be able to listen carefully to your body to know when you are strongest, and when you truly need to rest in order to restore your health.
4 – Building on the aforementioned tip, when you build a schedule for working out, you should stick to it, but only as long as you are not putting yourself at risk. Build a strong mental focus and you will find it easier to be committed and to feel energized when you go about your workout every day. You should plan your workouts up until the day before the race, exercising caution not to overdo it or to over tax your body.
Originally posted 2009-01-27 14:22:03. Republished by Blog Post Promoter
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