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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Planning and Preparing for your Swimming Triathlon Make sure that you plan long ahead of time by making a list of the materials that you are going to need in order to participate in the swimming portion of your triathlon. Here is a list of basic supplies that you are going to need for your training regimen......
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January 25th, 2012 — Nutrition and Health, Swim Bike Run, Triathlon Tips
There is too many times where an athlete will show up late to a workout and just jump right in on whatever is happening, swimming, running or riding without any kind of a warm up. There are other athletes that are so pinched for time that they end up skipping their warm up so that they can squeeze more of a warm up into their busy schedule. 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.
Your warm up will enhance your performance, and it will prevent injuries. These are the two major purposes that a warm up activity is going to serve for you. As a result, any warm up that you do is going to be both mental and physical in nature.
As you sit at the computer right now, you have a 15% to 20% level of blood flow to the skeletal muscles in your body. Most of the capillaries or small blood vessels within those muscles are closed off right now. After approximately 10 to 12 minutes worth of exercise, the blood flow to these muscles is going to increase as much as 70% to 75% and this is going to open up those capillaries.
Along with this increase in blood flow you are going to find an increase in your muscle temperature as well. This is a good thing because the hemoglobin in your blood is responsible for releasing oxygen much more readily when your temperature is higher. When more blood is going to your muscles, along with more readily available oxygen, you are going to have a better performance.
This increase in temperature is also going to contribute to muscles contracting and relaxing more quickly. Muscle metabolism is going to be increased, nerve transmission is going to be increased, and so your muscles are going to work in a more efficient manner.
Scientific studies are beginning to link warming up with injury prevention, but these scientific studies are unfortunately quite difficult to administer because not many athletes are interested in going through muscle stress tests just to see what it takes to make a muscle tear. Studies using animal subjects have determined that making a muscle sustain injury is much harder once the muscle has gone through a warm up process.
There have also been studies on humans regarding high intensity forms of exercise and the effects that they cause on the heart. There was one particular study that involved 44 men that did not have any over symptoms relating to corony artery disease or CAD. These men ran on a treadmill at a high intensity for between 10 seconds and 15 seconds without a warm up. The ECG or Electrocardiogram results showed that more than 70 percent out of all of the subjects displayed an abnormal ECG change that was attributed to low blood supply reaching the heart muscle. This is not a good thing!
Photo Credits: peasap
Originally posted 2009-09-29 03:12:08. Republished by Blog Post Promoter
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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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January 2nd, 2012 — Swim Bike Run, Triathlon Tips, Triathlon Training
Goals are exceptional to have, but you should only be setting goals that are truly realistic. If you are setting training goals that are well beyond your capabilities, then you are going to end up getting hurt and failing as a result. With this in mind, keep it in mind that a triathlon is a sport where moderation is the key above all else. You need to utilize both patience and rest as important keys to your triathlon training plan.
Unlike with other types of sports, if you do every single workout at the maximum level of intensity as well as duration, then you are going to end up overtraining your body to the point of fatigue, injury and sickness. Do not get me wrong, there are times for maximum intensity in detailed triathlon training programs, but never all the time, no matter what.
Here are some of the common distances for triathlons:
Swimming:
- Sprint – 0.5 Mile
- Olympic – 0.93 Mile
- Half Ironman – 1.2 Mile
- Full Ironman – 2.4 Mile
Biking:
- Sprint – 13 Mile
- Olympic – 24.8 Mile
- Half Ironman – 56 Mile
- Full Ironman – 112 Mile
Running:
- Sprint – 3.2 Mile
- Olympic – 6.2 Mile
- Half Ironman – 13.1 Mile
- Full Ironman – 26.2 Mile
When you look at these common distances for triathlon competitions, you should see that the next levels double in distance, then you should make the assumption that you should only be covering two different consecutive distances in a single season. The rationale here is that we cannot simply continue to build on our endurance base unless we are giving ourselves the proper level of rest and maintenance as well.
If you are a total beginner, then you should begin training for a sprint race. Progress to Olympic at the end of the same year if you have no injuries upon re-evaluation.
If you are established an endurance base at the Olympic level in the first year, and maintained that endurance base over the winter, then you can progress to the half ironman in the next year. You my even be able to progress to the full ironman, but you need to be careful that you are not overdoing things and possibly putting yourself in danger of getting hurt in the process.
Building and maintaining a truly solid base over a long period of time is going to be vitally important for you to achieve before you build yourself up to the next level. When you build up a deep base like this, you will be drastically reducing your risk of sustaining an injury. You cannot keep building yourself up without some time for maintenance, no matter how strong or tough you think that you are. Strong and solid foundations are what is truly going to get you to the ironman distance, or whatever other goals you happen to have at the time. Keep in mind: There is no hurry, and Triathlete training is all about maintenance and patience, so do things the right way if you want to achieve your goals.
Photo Credits: LumenOpera
Originally posted 2009-09-07 03:49:54. Republished by Blog Post Promoter
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December 6th, 2011 — Swim Bike Run, Swimming, Triathlon Tips, Triathlon Training
Make sure that you plan long ahead of time by making a list of the materials that you are going to need in order to participate in the swimming portion of your triathlon. Here is a list of basic supplies that you are going to need for your training regimen and the race itself.
- Swimsuit
- Cycling shorts or racing suit
- Goggles
- Cap
- Anti-Fog Drops
- Wetsuit (In races where it is allowed)
- Lubricant (Anti-chafing)
- Water Bottle for pre-race hydration
- Watch or heart monitor
- Plan for using all of these items
Training Tips:
Make sure that you are not overdoing your swimming workouts. For most triathlete participants, an adequate workout is between 30 minutes and 60 minutes, and you can have one workout per week that is 75 minutes to 90 minutes if you want a long and straight swim.
In order to set a goal time for your swimming, you need to determine what your threshold swimming pace is for 100 meters of swimming, then add 5 % or 10 % to accommodate navigation issues and also to compensate for a lack of walls, and then multiply that amount by the distance of the race. This time should be generally pretty accurate barring any strange occurrences such as being kicked in the stomach by a passing swimmer.
You need to learn how to swim smart, and you need to learn how to make yourself as efficiently as possible through the practice of good swimming technique. While improvement is capable of being measured by creating faster times, it is also capable of being achieved through the same amount of elapsed time by having to put less effort forth or having a lower heart rate. This will leave you with more reserves for the biking and the running legs of your triathlon competition, and it will allow you to result in a faster race time over all.
When you arrive at the site of the race, and you have finished setting yourself up for the race, you should head for the swimming part of the course and spend some time warming up. As you begin to do some swimming, you should be looking around for any navigational landmarks that are all around you. Think about where the sun is and make sure that it will not provide you with any swimming difficulties. Are your goggles, wetsuit and cap feeling okay, or do adjustments need to be made before the race is ready to begin?
Now you can line up for the start. Line up toward the front of the pack on the outside. You can drift back to your own pace more easily rather than having to work your way through a thick mass of swimmers and their splashing, after all.
Photo Credits: eric.surfdude
Originally posted 2009-08-07 05:55:22. Republished by Blog Post Promoter
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December 5th, 2011 — Swim Bike Run, Swimming
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
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December 4th, 2011 — Swim Bike Run
Here is a brief glossary of terms used in triathlon training and triathlon racing.
Bonk – This describes a situation where you suddenly begin to lose energy and a level of fatigue sets in. This is typically caused by depleted glycogen stores within the liver and the muscles, and it commonly results in a major drop in performance. Another term used to describe this situation is “hitting the wall”.
BOP – This is an acronym used to refer to Back of the Pack.
BPM - This is an acronym used to refer to Beats Per Minute.
Brick – This is a combination type of workout including a bike and a run that are back to back. This can also describe any combination of triathlon events where there is less than a total of ten minutes between each of the sports.
Cadence - This is another word used to refer to RPM.
CD – This is an acronym used to refer to Cool Down.
Century – This is a term that is used to refer to a bike ride for a total of 100 miles.
Chain Suck – This is a term that describes a situation where the chain does not disengage from the front chain ring’s bottom teeth. The teeth snag on the chain, carrying it up and around the ring so that it winds back on itself, jamming in the process.
Chamois Butter – This is a clean lubricant that is used with cycling shorts to make bike riding more comfortable while reducing the chance of getting saddle sores.
Crit – This is another word that is used to refer to Criterium.
Criterium – This is a kind of bike race held on a course of less than 3 miles that is often run on city center streets that have been closed off. The length for the race is either determined by a total time or a number of laps.
Deca – This describes a 10x Ironman distance, which is a 24 mile swim, a 1120 mile bike and a 262 mile run. There have also been 2x, 3x, 4x, 5x, 15x and 20x distances which have been raced in the past.
DFL - This is another word used to refer to Dead (Expletive) Last
DNF – This is another word used to refer to “Did Not Finish”.
DNR - This is another word used to refer to “Did Not Race”
DNS - This is another word used to refer to “Did Not Start”
Dolphin Dive - This is a technique that is used for getting through shallow water when it is more efficient than attempting to wade. It involves doing shallow, short drives, then standing up, and continuing this process until you reach water that is deep enough to swim in.
Dolphin Kick - This involves beating the legs together in unison while swimming with the face down, and it is used primarily with the butterfly.
Originally posted 2009-11-26 03:54:00. Republished by Blog Post Promoter
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November 26th, 2011 — Swim Bike Run, Triathlon Training
Strength training is capable of being a vitally important part of the training program for all triathletes. Maximizing the quality of your workout should be your prime objective when it comes to developing a solid strength program that is going to benefit your triathlon progress. There are a wide variety of different tools today that you can use as an athlete in order to benefit yourself in strength training and getting stronger. You need to learn how to coordinate as well as support your own body as effectively as possible in order to maximize the gains that you receive by the time race day rolls around.
Some exercise machines appear to be good for the end result, but do not actually produce the results that people are looking for. One example of such a machine is the chest press machine. This machine will not allow you to get the most out of your strength training routine for triathlon training. The machine allows for you to sit down and then push your arms out straight using resistance, but this one track movement is actually preventing most of the muscles in your upper body from ever balancing a level of stability, which means that you are not getting the most out of this work out no matter how you try.
In order to get the absolute best possible results out of your training for a triathlon, you need to simulate the conditions of the race as best you can. The way that you can do this is to figure out the best ways to simulate the behaviors that you will exhibit in the race and work on those instead of machines that will not balance your core stability. Here are three things that you absolutely need to focus on in strength training for your upcoming triathlon.
- * As a triathlete you should be focusing on whole body exercises and exercises capable of working multiple joints at once. What multi-joint means is that more than a single joint should be getting involved in every exercise movement, such as squats and lunges for example.
- * Free weights as well as exercise bands tend to be more practical than machines when it comes to training for a triathlon. When you are using these particular tools for strength training, you have to stabilize your body much better than when a machine is doing some of the work for you.
- * You should be constantly aiming to support your entire body while you are doing your strength training exercises. If you sit on a stable surface like a weight machine, you will not be as balanced or prepared come race day.
If you keep these three things in mind, you will prepare yourself better for your triathlon because you will build a strong core and a good balance and stability unlike anything you had before you began your strength training routine.
Photo Credits: Grayskullduggery
Originally posted 2009-07-28 05:44:34. Republished by Blog Post Promoter
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November 12th, 2011 — Biking, Swim Bike Run
November 11th, 2011 — Biking, Swim Bike Run
Biking is a sport which is often shared with the whole family. This is because it is a low impact sport which is fun. The only problem is that not every family member wants to go for a ride around the park every morning. This is why it is a good idea to find biking tours you can take. These are like mini vacations where you are riding your bike as one of the sources of transportation. There are many scenic areas which highlight having these kinds of tours available.
Finding the Right Challenge
The important thing when looking for the right biking tours is to make sure you are able to find a challenge for every member of the family. This is not always easy to accomplish as most families will have different levels at which they are performing. Your level may be much higher than what your children are performing at. The right idea is to sign up for a trip which will allow a chaperone for your children while you ride ahead with a pack of other riders which are at the same level you are at. This way you can find a challenge while your kids have fun.
Finding a Tour which is Fun
There are biking tours in most parts of the nation. It is possible to find ones on resorts such as Disney. This allows you to get a great workout in while still being in a place which will allow your whole family a way to have fun while not on the bike. You can take tours a few days while you wander the park on other days. This will allow you everyone in the family to get something they want.
Memorable Tours
Another good idea for biking tours is to take a tour in an area which has historic or scenic value to it. This will allow you to get a good workout while you are enjoying the view. You can take tours through some of the most scenic and historic national parks available. This allows you to have something which is highly memorable for years to come. Not to mention the vistas will allow you to take great pictures your friends will actually like to see for a change. Make sure you pack your camera and extra film on these kinds of tours.
Romantic Tours
Every once in a while you might want to sign up for biking tours which will be just you and your significant other. This will allow you to challenge each other and to relax at the end of a long day on the bike. There are many tours which will include stops at great hotels and bed and breakfast locations. You may also opt for tours which will leave and return to the same location every day. This way you will be able to have a great day of biking while you have a great night of relaxing with your significant other.
Photo Credits: hans s
Originally posted 2010-03-14 03:24:43. Republished by Blog Post Promoter
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