By [http://ezinearticles.com/?expert=Tom_Jeff]Tom Jeff
When looking to find out how to train for a triathlon its important to remember typically Triathletes originate from one of the three triathlon aspects, rather than entering the triathlon experience fully experienced in all three aspects.
However unlike a single exercise like jogging or cycling it maybe impractical to train each aspect (swimming, cycling, jogging) in one practice session.
So one of the first hurdles you need to pass in finding out how to train for a triathlon is while you can't always train the three together you can often train cycling followed by running. So when you look at it from this angle it looks a lot nicer! And then you only have to train for the swim and you have all three down.
However often training all three aspects together can be completed easier than you think, first you can try swimming in a pool and after changing fast without wasting time in the changing room (such as showering, there's no point since you'll be doing more exercising) having you bike pre parked outside you'll be able to go cycling straight after and then after chaining your bike up you can easily go running after in a circular run leaving you back at your bike.
Personally I'd prefer the approach to training in that you start by doing very small triathlons and then build them up, rather than training each section independently or by only doing two together, as that way you just don't get the same feel for the difficulty factor.
Further tips when looking how to train for a triathlon include:
Train with friends
This is a great motivational tip specially if they'll be racing with you! (and if there not make sure to get them on board!)
Ensure you have a race date in mind
Having a final date planned for your race is a sure fire way to laser target your training!
Talk to other triathletes
Talking to other people that have already run Triathlons is great way to reduce your fears and get you excited about the impending race day!
Enjoy the training!
You don't have to reduce yourself to a sobering blog on every train day! Enjoy it and you'll be much more likely to keep persistent in your training.
Hopefully that's answered some of your questions when it comes to learning how to train for a triathlon, if you have any questions or comments feel free to get in touch! And remember persistence is the key!
To prepare yourself even more visit the original article by heading over to [http://www.triathlontips.org/how-to-train-for-a-triathlon]How to train for a triathlon or visit our page on [http://www.triathlontips.org/swimming-drills]Swimming Drills.
I look forward to seeing you there!
Tom
Article Source: [http://EzineArticles.com/?How-To-Train-For-A-Triathlon---New-To-The-World-Of-Triathlons?&id=6160028] How To Train For A Triathlon - New To The World Of Triathlons?
Monday, March 26, 2012
Saturday, March 24, 2012
Some Tips to Help You Begin Your Triathlon Training
By [http://ezinearticles.com/?expert=Richard_W_Wilson]Richard W Wilson
Triathlon is undoubtedly among the fastest growing sports all around the world & each weekend thousands of people pull themselves out of bed in the morning to swim, ride a bike, or run for some hours. Foe someone who has never participated before ever, it may seem like an impossible mission even to think of entering a triathlon. For a beginner, it's required to know exactly how you can begin to train for the first triathlon you had so you can hope to make it to the finish line intact!
It's possible to finish a triathlon based on minimum amount of training; it may not be an enjoyable experience. You should have a basic level of fitness before you begin. You may begin your training by this basic regime.
1. Swimming at least 100- 200 meters
2. Running for at least 20-30 minutes
3. Bicycle riding at least 30 minutes
If any of these can be done by you comfortably pace, you can complete a triathlon post following a "beginner triathlon training plan". If you fall under an unfit or overweight category, more time will be needed to reach a basic fitness prior to entering a triathlon. No reason as to why it cannot be done, but it's a smart idea to increase your stamina & fitness. Start with running & walking regime. Then shift to swimming & biking till you can pull each one off at a comfortable pace. Mostly a beginner's regime lasts around 12 weeks. If you are already fit, you may train for a shorter duration, for beginners at least 12 weeks of training is better. The best way to train for your first event is just to complete the event & nothing else. If you are a world-class athlete who decides to join & wash out the competition then welcome, but for the rest, training for a few hours is just fine.
Training for each sport twice a week is fine but advisable to do more than that. Have at least one day of complete rest to allow the body to recover and mend. There many regimes made for a beginner triathlon. Choose one that suits you & your aims & use it to plan sessions. If sometimes it's not possible to follow the planning don't worry you will be ok. Missing some sessions of training won't reduce your chances of finishing the triathlon, it will only slow you down & you'll take longer to finish!
Triathlon training and nutrition solutions for the age group competitor. [http://www.triathlonexperts.com/]beginner triathlete
Article Source: [http://EzineArticles.com/?Some-Tips-to-Help-You-Begin-Your-Triathlon-Training&id=6175011] Some Tips to Help You Begin Your Triathlon Training
Triathlon is undoubtedly among the fastest growing sports all around the world & each weekend thousands of people pull themselves out of bed in the morning to swim, ride a bike, or run for some hours. Foe someone who has never participated before ever, it may seem like an impossible mission even to think of entering a triathlon. For a beginner, it's required to know exactly how you can begin to train for the first triathlon you had so you can hope to make it to the finish line intact!
It's possible to finish a triathlon based on minimum amount of training; it may not be an enjoyable experience. You should have a basic level of fitness before you begin. You may begin your training by this basic regime.
1. Swimming at least 100- 200 meters
2. Running for at least 20-30 minutes
3. Bicycle riding at least 30 minutes
If any of these can be done by you comfortably pace, you can complete a triathlon post following a "beginner triathlon training plan". If you fall under an unfit or overweight category, more time will be needed to reach a basic fitness prior to entering a triathlon. No reason as to why it cannot be done, but it's a smart idea to increase your stamina & fitness. Start with running & walking regime. Then shift to swimming & biking till you can pull each one off at a comfortable pace. Mostly a beginner's regime lasts around 12 weeks. If you are already fit, you may train for a shorter duration, for beginners at least 12 weeks of training is better. The best way to train for your first event is just to complete the event & nothing else. If you are a world-class athlete who decides to join & wash out the competition then welcome, but for the rest, training for a few hours is just fine.
Training for each sport twice a week is fine but advisable to do more than that. Have at least one day of complete rest to allow the body to recover and mend. There many regimes made for a beginner triathlon. Choose one that suits you & your aims & use it to plan sessions. If sometimes it's not possible to follow the planning don't worry you will be ok. Missing some sessions of training won't reduce your chances of finishing the triathlon, it will only slow you down & you'll take longer to finish!
Triathlon training and nutrition solutions for the age group competitor. [http://www.triathlonexperts.com/]beginner triathlete
Article Source: [http://EzineArticles.com/?Some-Tips-to-Help-You-Begin-Your-Triathlon-Training&id=6175011] Some Tips to Help You Begin Your Triathlon Training
Thursday, March 22, 2012
Triathlon Bikes For Beginners - Choose The Right Bike For Your Ability
By [http://ezinearticles.com/?expert=Tom_Jeff]Tom Jeff
When starting out in any sport the equipment costs can be expensive and when it comes to Triathlons, triathlon bikes for beginners will likely be the most expensive purchase you'll make.
You'll need to be sure you get the right bike for you and really understand the differences between the available bikes. However before we get onto triathlon bikes for beginners you need to know the differences between road bikes and triathlon bikes.
Differences Between Road and Tri Bikes
The first point here to make is that at most public triathlons you'll find at least half of the competitors will be competing on normal road bikes, why?
Because they are versatile, put you in a powerful position, offer good handling, are comfortable for long periods of time and can be used for a Sunday cycle! So for your first couple of Triathlons if you don't have a road bike already its advised you get/use one of these since not only may a triathlon bike be an unnecessary investment for you a road bike will also work well and if you don't like the sport you can still use it for leisure cycling.
The main difference between road and triathlon bikes is that the rider is in a different position on a tri bike. You have your weight on your forearms and elbows rather than just holding the handlebar this is mainly due to the location of the bike seat which allows your body to be much more aerodynamic and thus increases your speed. However Triathlon bikes just aren't practical for leisure cycling so you should really consider a road bike first.
However Triathlon bikes are recommended especially for those guys with a few triathlons under there belt and do offer time savings due to the previously discussed rider position as well as enabling the competitor to initially run faster off the bike (this is due to the bike set up and different muscles being used while cycling - in comparison to a road bike).
If you've decided against the triathlon bike and are going to go for a road bike instead we recommend the following bikes:
Takara Kabuto Single Speed Road Bike
This is a great bike which is all about keeping things simple. With a fairly cheap price tag and positive reviews suggesting this is the best bike in this price range. A beginner won't go far wrong with this road bike.
Tommaso Imola with Carbon Fork Road Bike (Beginner)
With a carbon bladed fork designed to withstand road buzz. The Tommaso Imola has 24 gears to choose from and provides a light frame for any rider who wants to get started on their cycling journey.
Forge CTS 1000 Road Racing Bicycle - Graphite Blue
This is the most popular Road bike out of our selection and provides a good price tag for features including 24 speed gears, metal alloy frame and rims and 27″ wheels. Reviewers are suggesting this is the "best entry level bike you can buy". We're sure you'll be thrilled if you purchase the Forge CTS 1000.
Or if you're looking for a Triathlon bikes for beginners we recommend the following:
Quintana Roo Tequilo Tri Bicycle
The Quintana Roo comes with a "stiff and aerodynamic frame" ideal for triathlons this bike is comes optimized with a frame made to withstand even the most straining Ironman competition.
Tommaso Coltello Tri Bicycle (Advanced Race)
This bike is more advanced than the Quintana Roo and thus comes with a higher price tag. However it does come with better technology and enhancements made from Coletto's large experience "racing, training, building and fitting tri bikes". This is a fantastic Tri bike and comes highly recommended.
Tommaso Sixth Sense Tri Bicycle (Professional)
This bike is similar to the Coltello except is Tommaso's most advance model and comes packed with advanced technology and features pleasing even the greatest professional triathletes. Ridden by James Hadley and used in the Ironman, the Sixth sense Tommaso has been designed to be the best carbon tri bike on the market. For its price this bike hits much higher than its weight.
So hopefully thats given you a clearer mind not only about the best triathlon bikes for beginners but also the differences between road and triathlon bikes and ideally even gives you a bike to choose from!
Find out where you can get your hands on those bikes and discover more by visiting the original article by heading over to [http://www.triathlontips.org/triathlon-bikes-for-beginners]Triathlon Bikes For Beginners and learn much more! Or visit our page on [http://www.triathlontips.org/triathlon-bikes-for-sale]Triathlon Bikes For Sale.
Article Source: [http://EzineArticles.com/?Triathlon-Bikes-For-Beginners---Choose-The-Right-Bike-For-Your-Ability&id=6174830] Triathlon Bikes For Beginners - Choose The Right Bike For Your Ability
When starting out in any sport the equipment costs can be expensive and when it comes to Triathlons, triathlon bikes for beginners will likely be the most expensive purchase you'll make.
You'll need to be sure you get the right bike for you and really understand the differences between the available bikes. However before we get onto triathlon bikes for beginners you need to know the differences between road bikes and triathlon bikes.
Differences Between Road and Tri Bikes
The first point here to make is that at most public triathlons you'll find at least half of the competitors will be competing on normal road bikes, why?
Because they are versatile, put you in a powerful position, offer good handling, are comfortable for long periods of time and can be used for a Sunday cycle! So for your first couple of Triathlons if you don't have a road bike already its advised you get/use one of these since not only may a triathlon bike be an unnecessary investment for you a road bike will also work well and if you don't like the sport you can still use it for leisure cycling.
The main difference between road and triathlon bikes is that the rider is in a different position on a tri bike. You have your weight on your forearms and elbows rather than just holding the handlebar this is mainly due to the location of the bike seat which allows your body to be much more aerodynamic and thus increases your speed. However Triathlon bikes just aren't practical for leisure cycling so you should really consider a road bike first.
However Triathlon bikes are recommended especially for those guys with a few triathlons under there belt and do offer time savings due to the previously discussed rider position as well as enabling the competitor to initially run faster off the bike (this is due to the bike set up and different muscles being used while cycling - in comparison to a road bike).
If you've decided against the triathlon bike and are going to go for a road bike instead we recommend the following bikes:
Takara Kabuto Single Speed Road Bike
This is a great bike which is all about keeping things simple. With a fairly cheap price tag and positive reviews suggesting this is the best bike in this price range. A beginner won't go far wrong with this road bike.
Tommaso Imola with Carbon Fork Road Bike (Beginner)
With a carbon bladed fork designed to withstand road buzz. The Tommaso Imola has 24 gears to choose from and provides a light frame for any rider who wants to get started on their cycling journey.
Forge CTS 1000 Road Racing Bicycle - Graphite Blue
This is the most popular Road bike out of our selection and provides a good price tag for features including 24 speed gears, metal alloy frame and rims and 27″ wheels. Reviewers are suggesting this is the "best entry level bike you can buy". We're sure you'll be thrilled if you purchase the Forge CTS 1000.
Or if you're looking for a Triathlon bikes for beginners we recommend the following:
Quintana Roo Tequilo Tri Bicycle
The Quintana Roo comes with a "stiff and aerodynamic frame" ideal for triathlons this bike is comes optimized with a frame made to withstand even the most straining Ironman competition.
Tommaso Coltello Tri Bicycle (Advanced Race)
This bike is more advanced than the Quintana Roo and thus comes with a higher price tag. However it does come with better technology and enhancements made from Coletto's large experience "racing, training, building and fitting tri bikes". This is a fantastic Tri bike and comes highly recommended.
Tommaso Sixth Sense Tri Bicycle (Professional)
This bike is similar to the Coltello except is Tommaso's most advance model and comes packed with advanced technology and features pleasing even the greatest professional triathletes. Ridden by James Hadley and used in the Ironman, the Sixth sense Tommaso has been designed to be the best carbon tri bike on the market. For its price this bike hits much higher than its weight.
So hopefully thats given you a clearer mind not only about the best triathlon bikes for beginners but also the differences between road and triathlon bikes and ideally even gives you a bike to choose from!
Find out where you can get your hands on those bikes and discover more by visiting the original article by heading over to [http://www.triathlontips.org/triathlon-bikes-for-beginners]Triathlon Bikes For Beginners and learn much more! Or visit our page on [http://www.triathlontips.org/triathlon-bikes-for-sale]Triathlon Bikes For Sale.
Article Source: [http://EzineArticles.com/?Triathlon-Bikes-For-Beginners---Choose-The-Right-Bike-For-Your-Ability&id=6174830] Triathlon Bikes For Beginners - Choose The Right Bike For Your Ability
Tuesday, March 20, 2012
Tired of Marathons? Try Out A Real Challenge Like The Tough Mudder Event
By [http://ezinearticles.com/?expert=Roderick_Meadows]Roderick Meadows
In the discipline of athletics, you will find your normal athletic challenges. These could be things such as running a 5k, a marathon, biking 100 miles, or even performing a triathlon. While each one of these activities do take self-discipline, for many, they're simply too dull as they are monotonous and also have been completed by many people. If you want to test yourself but are bored with these kinds of alternatives, you may consider the Tough Mudder event.
What exactly is this type of challenge?
This challenge is usually a 7 to 12 mile course that needs to be overcome. It's usually on tough terrain, possibly muddy, with a variety of military style obstacles that you have to get through. The idea is to help to make the conditions extremely difficult so that only the roughest and hardest around are able to complete the course. Unlike the standard challenges, things such as course time and becoming the very first done makes no difference. Generally there is a focus on working together and getting things carried out as a group too. Winning is achievement.
Why was the Tough Mudder developed?
The Tough Mudder was developed because there is not an event in The USA that tests toughness, fitness, power, stamina and psychological grit all in one place and all in a single day. Sure, there are a few that can examine these variables - for thousands of bucks and a week of your life. But in one day in a single location? We don't believe so. Other mud runs such as the Muddy Buddy series? Forget it - unless of course you would like to run alongside your 60-year-old grandmother. Tough Mudder is a truly exceptional event for truly remarkable men and women. Fair weather runners really should remain at home.
How can I take part in an event like this?
These Tough Mudder events take place all around the world in Canada And America, Asia, Australian, and the UK. Just before going to the various areas, you will have to finish a brief form and pay for the event. It's usually somewhere close to $150 if you are certain to register on time.
What can be done to train for an event such as this?
It's tough to practice for this type of event since most do not have access to the military style obstructions that you will be dealing with. This is the reason why you should concentrate on stamina and strength building programs as you will need these. Once you sign up for the event, you will get some good info on 16 physical exercises that you should be effective in to help you complete the challenge.
If you tend to be an athlete needing to change things up a little, the Tough Mudder is a challenge that you should seriously think about. Have a look at the event and see whether it's something that you are capable of doing and have a great time with at the same time.
Roderick Meadows is actually a 1st generation nerd that loves to read and is a pupil of everything dealing with technology, business, blogging, lifestyle design, and minimalism. To find out more in regards to the [http://roderickmeadows.com/tough-mudder]Tough Mudder event, visit [http://roderickmeadows.com/]RoderickMeadows.com.
Article Source: [http://EzineArticles.com/?Tired-of-Marathons?-Try-Out-A-Real-Challenge-Like-The-Tough-Mudder-Event&id=6184518] Tired of Marathons? Try Out A Real Challenge Like The Tough Mudder Event
In the discipline of athletics, you will find your normal athletic challenges. These could be things such as running a 5k, a marathon, biking 100 miles, or even performing a triathlon. While each one of these activities do take self-discipline, for many, they're simply too dull as they are monotonous and also have been completed by many people. If you want to test yourself but are bored with these kinds of alternatives, you may consider the Tough Mudder event.
What exactly is this type of challenge?
This challenge is usually a 7 to 12 mile course that needs to be overcome. It's usually on tough terrain, possibly muddy, with a variety of military style obstacles that you have to get through. The idea is to help to make the conditions extremely difficult so that only the roughest and hardest around are able to complete the course. Unlike the standard challenges, things such as course time and becoming the very first done makes no difference. Generally there is a focus on working together and getting things carried out as a group too. Winning is achievement.
Why was the Tough Mudder developed?
The Tough Mudder was developed because there is not an event in The USA that tests toughness, fitness, power, stamina and psychological grit all in one place and all in a single day. Sure, there are a few that can examine these variables - for thousands of bucks and a week of your life. But in one day in a single location? We don't believe so. Other mud runs such as the Muddy Buddy series? Forget it - unless of course you would like to run alongside your 60-year-old grandmother. Tough Mudder is a truly exceptional event for truly remarkable men and women. Fair weather runners really should remain at home.
How can I take part in an event like this?
These Tough Mudder events take place all around the world in Canada And America, Asia, Australian, and the UK. Just before going to the various areas, you will have to finish a brief form and pay for the event. It's usually somewhere close to $150 if you are certain to register on time.
What can be done to train for an event such as this?
It's tough to practice for this type of event since most do not have access to the military style obstructions that you will be dealing with. This is the reason why you should concentrate on stamina and strength building programs as you will need these. Once you sign up for the event, you will get some good info on 16 physical exercises that you should be effective in to help you complete the challenge.
If you tend to be an athlete needing to change things up a little, the Tough Mudder is a challenge that you should seriously think about. Have a look at the event and see whether it's something that you are capable of doing and have a great time with at the same time.
Roderick Meadows is actually a 1st generation nerd that loves to read and is a pupil of everything dealing with technology, business, blogging, lifestyle design, and minimalism. To find out more in regards to the [http://roderickmeadows.com/tough-mudder]Tough Mudder event, visit [http://roderickmeadows.com/]RoderickMeadows.com.
Article Source: [http://EzineArticles.com/?Tired-of-Marathons?-Try-Out-A-Real-Challenge-Like-The-Tough-Mudder-Event&id=6184518] Tired of Marathons? Try Out A Real Challenge Like The Tough Mudder Event
Sunday, March 18, 2012
What Kind of Bike Do You Need For a Triathlon?
By [http://ezinearticles.com/?expert=Rhona_Pearce]Rhona Pearce
Without a doubt you could spend more money on triathlon bikes than any other bit of triathlon gear.
So it helps if you know what you need, what to look for and what your options are before you set out to part with your cash. Before spending money on a triathlon bike, read on to find out everything you need to know about how to choose the right one.
If you are just starting out in triathlon, then any bike will do so long as it has two wheels and brakes that work!
Even a mountain bike will do, but generally people will compete on traditional-style racing bikes with drop handlebars.
There are many things to consider when choosing a bike, from the type of riding you do to the distances you will cover. Other things to add into the mix for you to think about are gears, wheels, bars, pedals, shows, saddles, tyres. And then once you've decided on all that, you need to make sure you get a bike that fits.
The more you pay, the lighter the bike becomes due to better quality (lighter and stronger) components.
How Much Difference Does The Cost Make?
This depends on how competitive you are. Generally the more expensive the bike, the lighter it is. If you're serious about improving times then a lighter bike will help.
A more expensive bike will last longer because of the higher quality components. This becomes more relevant the more you plan to ride your bike. Even a cheaper bike will last a long time if you look after it and don't ride it for hours every day!
How To Choose A Bike
The best way to choose the right bike is to go to a reputable bike shop and get advice.
The sort of questions they should be asking you, or information you should be giving them are:
What are you wanting to do on your bike (ie race fast vs complete course, race Ironman vs sprint triathlons)
What distances will you cover
How much training do you plan to do
What type of riding will you do - hilly or flat
What is your budget
Do you have any back problems (this might restrict your mobility and therefore a smaller/shorter bike would suit you better so that you are more upright).
Our general advice is to buy at the upper end of your budget because you will notice the difference in quality.
Carbon Frame or Aluminium?
Carbon fibre is generally lighter, but cheaper carbons offer no advantage over a similarly priced aluminium frame and may even be heavier.
What you choose comes down to personal preference: do you like the look, and does it fit well are more important that whether the frame is carbon or aluminium.
Generally we would advise you go for an aluminium if you are going for the cheaper end of the price range. This is because when a carbon frame get damaged it is harder to spot because the damage is often internal. Also, if they fail they tend to fail spectacularly. If an aluminium frame gets damaged it is usually easy to spot.
Wheels
You could easily spend more on wheels than the rest of the bike in total. Once you have a bike that fits, the thing that will make the biggest difference to your performance is the wheels.
If you want to spend money on something, then spend it on wheels and tyres rather than an expensive carbon fibre seat post or static components.
Losing rotating mass (weight) on a bike makes a significant difference to performance So anywhere you can lose weight of things that rotate (so mainly the wheels, bit also the chain set) the better or faster you will go.
If you want your wheels to be multi-purpose - in other words you are going to use them every day and are going to be doing a variety of riding, both hilly and flat then you don't want anything to deep section (depth of the rim).
This is because the wind affects the wheels if they have deep rims, and they are also generally heavier, although expensive ones can still be light.
We would generally recommend aluminium wheels unless you have a lot of money to spend. Carbon wheels are expensive, and GOOD carbon wheels are VERY expensive.
Carbon wheels are also less reliable. They are more prone to fractures and control is less predictable in the wet than aluminium wheels.
If you just want a good set of racing wheels and can afford it then go for carbon ones.
So the bottom line is, spend as much as you can on wheels!
Tyres
Good quality tyres are a worthwhile investment. Better quality material gives you longer lasting tyres that are more puncture resistant and lighter than lower quality tyres.
A wheel is designed to have either clincher or tubular ('tubs') tyres. You can't change from clincher to tubs without changing the wheel. It is possible to change the rim of the wheel to enable you to change tyres but this is complicated and if you want to do this speak to a bike shop!
Clinchers are the most conventional tyres. They have a bead that hooks onto the rim of the wheel, with an inner tube inside.
Tubulars has an inner tube that is sewn into the tyre and then glued to the rim of the wheel. So you don't have a separate inner tube and tyre.
Once upon a time tubs were faster because they were lighter and better quality than clinchers. However advances in clinchers over the last 10 years means that there is now no real difference between the two types.
Clinchers tend to be much more convenient for most people. If you have top-end carbon wheels then tubs are better because the way the rims of the wheels are constructed means that the wheel can be lighter and stronger.
As with other bike parts, there are lots of different brands of both clinchers and tubs. Generally the more you pay the better the tyres are for their purpose.
If you only buy one set then don't get the lightest or the heaviest, choose something in the middle. This means you get the best for performance in terms of puncture resistance, weight, grip and rolling resistance.
Top Tips For Choosing A Triathlon Bike
Got to a specialist shop
The more you pay the better the quality bike you will get
Spending money on good quality wheels and tyres can make all the difference to a cheaper bike frame
Try the bike before you buy it to make sure it is the right size and get it set up to fit you properly
My name is Rhona Pearce.
I have a degree and postgraduate degree in sports science and exercise physiology, and 10 years experience of providing sports science support to triathletes. My husband is a triathlon coach for the British Olympic programme and together we have developed this website: http://www.intelligent-triathlon-training.com/
Visit it for lots of practical information and advice about all aspects of triathlon training, nutrition, triathlon gear, injury prevention and recovery.
Article Source: [http://EzineArticles.com/?What-Kind-of-Bike-Do-You-Need-For-a-Triathlon?&id=6197816] What Kind of Bike Do You Need For a Triathlon?
Without a doubt you could spend more money on triathlon bikes than any other bit of triathlon gear.
So it helps if you know what you need, what to look for and what your options are before you set out to part with your cash. Before spending money on a triathlon bike, read on to find out everything you need to know about how to choose the right one.
If you are just starting out in triathlon, then any bike will do so long as it has two wheels and brakes that work!
Even a mountain bike will do, but generally people will compete on traditional-style racing bikes with drop handlebars.
There are many things to consider when choosing a bike, from the type of riding you do to the distances you will cover. Other things to add into the mix for you to think about are gears, wheels, bars, pedals, shows, saddles, tyres. And then once you've decided on all that, you need to make sure you get a bike that fits.
The more you pay, the lighter the bike becomes due to better quality (lighter and stronger) components.
How Much Difference Does The Cost Make?
This depends on how competitive you are. Generally the more expensive the bike, the lighter it is. If you're serious about improving times then a lighter bike will help.
A more expensive bike will last longer because of the higher quality components. This becomes more relevant the more you plan to ride your bike. Even a cheaper bike will last a long time if you look after it and don't ride it for hours every day!
How To Choose A Bike
The best way to choose the right bike is to go to a reputable bike shop and get advice.
The sort of questions they should be asking you, or information you should be giving them are:
What are you wanting to do on your bike (ie race fast vs complete course, race Ironman vs sprint triathlons)
What distances will you cover
How much training do you plan to do
What type of riding will you do - hilly or flat
What is your budget
Do you have any back problems (this might restrict your mobility and therefore a smaller/shorter bike would suit you better so that you are more upright).
Our general advice is to buy at the upper end of your budget because you will notice the difference in quality.
Carbon Frame or Aluminium?
Carbon fibre is generally lighter, but cheaper carbons offer no advantage over a similarly priced aluminium frame and may even be heavier.
What you choose comes down to personal preference: do you like the look, and does it fit well are more important that whether the frame is carbon or aluminium.
Generally we would advise you go for an aluminium if you are going for the cheaper end of the price range. This is because when a carbon frame get damaged it is harder to spot because the damage is often internal. Also, if they fail they tend to fail spectacularly. If an aluminium frame gets damaged it is usually easy to spot.
Wheels
You could easily spend more on wheels than the rest of the bike in total. Once you have a bike that fits, the thing that will make the biggest difference to your performance is the wheels.
If you want to spend money on something, then spend it on wheels and tyres rather than an expensive carbon fibre seat post or static components.
Losing rotating mass (weight) on a bike makes a significant difference to performance So anywhere you can lose weight of things that rotate (so mainly the wheels, bit also the chain set) the better or faster you will go.
If you want your wheels to be multi-purpose - in other words you are going to use them every day and are going to be doing a variety of riding, both hilly and flat then you don't want anything to deep section (depth of the rim).
This is because the wind affects the wheels if they have deep rims, and they are also generally heavier, although expensive ones can still be light.
We would generally recommend aluminium wheels unless you have a lot of money to spend. Carbon wheels are expensive, and GOOD carbon wheels are VERY expensive.
Carbon wheels are also less reliable. They are more prone to fractures and control is less predictable in the wet than aluminium wheels.
If you just want a good set of racing wheels and can afford it then go for carbon ones.
So the bottom line is, spend as much as you can on wheels!
Tyres
Good quality tyres are a worthwhile investment. Better quality material gives you longer lasting tyres that are more puncture resistant and lighter than lower quality tyres.
A wheel is designed to have either clincher or tubular ('tubs') tyres. You can't change from clincher to tubs without changing the wheel. It is possible to change the rim of the wheel to enable you to change tyres but this is complicated and if you want to do this speak to a bike shop!
Clinchers are the most conventional tyres. They have a bead that hooks onto the rim of the wheel, with an inner tube inside.
Tubulars has an inner tube that is sewn into the tyre and then glued to the rim of the wheel. So you don't have a separate inner tube and tyre.
Once upon a time tubs were faster because they were lighter and better quality than clinchers. However advances in clinchers over the last 10 years means that there is now no real difference between the two types.
Clinchers tend to be much more convenient for most people. If you have top-end carbon wheels then tubs are better because the way the rims of the wheels are constructed means that the wheel can be lighter and stronger.
As with other bike parts, there are lots of different brands of both clinchers and tubs. Generally the more you pay the better the tyres are for their purpose.
If you only buy one set then don't get the lightest or the heaviest, choose something in the middle. This means you get the best for performance in terms of puncture resistance, weight, grip and rolling resistance.
Top Tips For Choosing A Triathlon Bike
Got to a specialist shop
The more you pay the better the quality bike you will get
Spending money on good quality wheels and tyres can make all the difference to a cheaper bike frame
Try the bike before you buy it to make sure it is the right size and get it set up to fit you properly
My name is Rhona Pearce.
I have a degree and postgraduate degree in sports science and exercise physiology, and 10 years experience of providing sports science support to triathletes. My husband is a triathlon coach for the British Olympic programme and together we have developed this website: http://www.intelligent-triathlon-training.com/
Visit it for lots of practical information and advice about all aspects of triathlon training, nutrition, triathlon gear, injury prevention and recovery.
Article Source: [http://EzineArticles.com/?What-Kind-of-Bike-Do-You-Need-For-a-Triathlon?&id=6197816] What Kind of Bike Do You Need For a Triathlon?
Friday, March 16, 2012
How to Have the Proper Nutrition When Triathlon Training
By [http://ezinearticles.com/?expert=Rhona_Pearce]Rhona Pearce
Getting your triathlon training nutrition right will make all the difference to your performance. It is the key to consistent training. The right recovery nutrition means you're ready for your next training session.
There is no magic triathlon training diet. Eating a healthy, balanced diet is key. The difference between nutrition for you as a triathlete and someone who is a couch potato is you need to ensure you get enough of the right nutrients at the right time. You should aim to eat a varied diet focusing on nutrient-rich foods, and adjust how much you eat to match your daily training load.
Why Is It Important To Eat Well?
Taking on board the right amount of the right nutrients at the right time is vital in order to:
Fuel training sessions and races
Allow adaptation and recovery from training
Reduce fatigue and muscle damage
Reduce risk of illness
Maintain a healthy body weight
In short, eating well allows good recovery and therefore consistent training and optimal performance.
Having a well thought-through plan for your triathlon training nutrition is a good idea. Everyone is different, so it may take you some time to figure out what strategies work best for you. If this is an area where you are struggling, it might be a good idea to have a session with a sports nutritionist.
What Do I Need To Eat?
There is no magic triathlon diet. The main aim should be to eat healthily, with a good balance of nutrients.
You will burn lots of calories through your triathlon training. Nutritional strategies to replace these will very depending on whether you want to maintain a stable weight, or reduce your body fat levels. Knowing your daily calorie needs can be useful, particularly if you are trying to lose weight or are struggling to maintain a healthy weight due to the volume of training you are undertaking.
It is possible to have your metabolic rate measured in a lab, and a physiology assessment can also give you an idea of how much carbohydrate and fat you use for a given exercise intensity. This can help you put together a suitable triathlon training nutrition plan.
Select good quality foods, those that are nutrient dense. Examples of these would be fruit, vegetables, while grains, skinless-chicken, lean meat, beans, eggs milk, nuts, seeds.
Before Training
Your triathlon training nutrition plan starts before you begin training! You want to make sure that you start a training session with plenty of energy and well hydrated. If you are doing early morning sessions, there will be the temptation to get those extra few minutes in bed and miss breakfast. However you need to take some food on board to give you energy for the session. So:
Try to have a glass of water or fruit juice when you first wake up. This will help you rehydrate after your night's sleep.
A low fat breakfast containing carbohydrate and protein is ideal.
Tea and coffee are fine with your breakfast. Their diuretic effect is minor and the caffeine will help perk you up!
If there's no time for a proper breakfast or you can't stomach eating too close to a session, then milk based drinks, fruit and fruit juices and cereal bars are all good options.
During Triathlon Training
Nutrition can have a real impact on the quality of your training session. For shorter (< 60 - 90 minute) sessions, you should not need to take on any extra energy. However if you are doing a long session (for example a long >90 minutes training ride) then it is essential you take some food with you. You need to keep topping up on carbohydrates so that you don't run out of energy. Things you can take with you to easily eat in action include:
Sports/energy bars
Energy gels
Jelly sweets
Dried fruit
Sports drinks
Sweet biscuits
Sports Drinks
Sports drinks play a big part in triathlon training nutrition. They are an ideal way of getting some fuel in the tank and also keeping you hydrated during a training session.
You will be able to find a wide variety of commercial sports/energy drinks. These will all vary in their content, so make sure you read the label. The concentration of carbohydrates will vary, making them more useful in certain situations than others. Most will also contain electrolytes (salts) to replace those lost in sweat.
During a training session you should use a sports drink that contains 6 - 8% carbohydrate as this is the most easily digestible concentration and also allows good uptake of fluid. A lower concentration would be ideal for a hot day when your session isn't too long or demanding (shorter than an hour in duration). A higher concentration should only be used after training to replace carbohydrates. The fluids are not absorbed so quickly but the emphasis is on replacing energy rather than rehydrating.
Nutrition for Recovery - After Training
One of the most important factors in your triathlon training nutrition plan is your recovery. What you eat and when after a training session is really important. Your recovery is when all the adaptations to training occur, and not taking in enough nutrients will negatively affect this. Also, if you are training more than once in a day, and training hard on consecutive days, you need to make sure you replace the energy used in preparation for the next session.
Making sure your recovery nutrition is spot-on will also be beneficial for your immune function and help you avoid succumbing to colds.
You should aim to take on board 1 to 1.2g of carbohydrate per kilogram body weight immediately after a training session.
So if you weigh 60kg that means 60 - 72g.
If you weigh 70kg, then you need to consume 70 - 84g carbohydrates.
If you can continue taking on board this amount of carbohydrate for 3 - 5 hours post-session you will maximize the replacement of glycogen (carbohydrates) in your muscles. Eating regular small snacks in recovery seems to be more beneficial than eating one meal high in carbohydrates.
If you don't feel hungry after a training session, don't worry. Taking on carbohydrates in the form of a sports drink is just as good, and also allows you to rehydrate.
If you don't replace your carbohydrate stores after a long training session (anything longer than 45mins to 1 hour) then you will struggle to recover and adapt to the session, and you will have less energy for your next training session.
Therefore there is little evidence to suggest trying to work a high protein diet into your triathlon training nutrition plan, or taking protein supplements.
Generally speaking, if you have a well balanced diet you are likely to be eating enough protein. 1.0 - 2.0g/kg body mass per day is the generally recommended amount.
Many protein supplements are very expensive. They also tend to provide very large amounts of protein and little in the way of other nutrients. Good alternatives to protein supplements include homemade fruit smoothies, liquid meal supplements, or try adding 20 g skim milk powder to regular milk.
Top Triathlon Training Nutrition Tips For Avoiding Illness:
Eat a snack containing carbohydrate and protein as soon after training/racing as possible.
Eat from a wide variety of foods and consider a daily multi-vitamin and -mineral supplement to ensure that your diet always has an adequate supply of the nutrients needed to support immune function
Take in a little extra vitamin C during periods of heavy training and a week or two before and after competitions, as this may give your immune system an added boost
Put yogurt, yogurt drinks or other products with certain active cultures on your shopping list. These beneficial microbes may help support keeping your immune system healthy.
Take-Home Triathlon Training Nutrition Tips:
Before training: 2 - 3 hours before, snack high in carbohydrates
During a long training session: 6 - 8% carbohydrate sports drink, energy gel/bars, dried fruit, sweets, aiming for 1g per kg bodyweight per hour.
After training: 1 - 1.2g of carbohydrate per kilogramme body weight as soon as possible after training, ideally combined with protein.
My name is Rhona Pearce.
I have a degree and postgraduate degree in sports science and exercise physiology, and 10 years experience of providing sports science support to triathletes. My husband is a triathlon coach for the British Olympic programme and together we have developed this website: http://www.intelligent-triathlon-training.com/
Visit it for lots of practical information and advice about all aspects of triathlon training, nutrition, triathlon gear, injury prevention and recovery.
Article Source: [http://EzineArticles.com/?How-to-Have-the-Proper-Nutrition-When-Triathlon-Training&id=6197734] How to Have the Proper Nutrition When Triathlon Training
Getting your triathlon training nutrition right will make all the difference to your performance. It is the key to consistent training. The right recovery nutrition means you're ready for your next training session.
There is no magic triathlon training diet. Eating a healthy, balanced diet is key. The difference between nutrition for you as a triathlete and someone who is a couch potato is you need to ensure you get enough of the right nutrients at the right time. You should aim to eat a varied diet focusing on nutrient-rich foods, and adjust how much you eat to match your daily training load.
Why Is It Important To Eat Well?
Taking on board the right amount of the right nutrients at the right time is vital in order to:
Fuel training sessions and races
Allow adaptation and recovery from training
Reduce fatigue and muscle damage
Reduce risk of illness
Maintain a healthy body weight
In short, eating well allows good recovery and therefore consistent training and optimal performance.
Having a well thought-through plan for your triathlon training nutrition is a good idea. Everyone is different, so it may take you some time to figure out what strategies work best for you. If this is an area where you are struggling, it might be a good idea to have a session with a sports nutritionist.
What Do I Need To Eat?
There is no magic triathlon diet. The main aim should be to eat healthily, with a good balance of nutrients.
You will burn lots of calories through your triathlon training. Nutritional strategies to replace these will very depending on whether you want to maintain a stable weight, or reduce your body fat levels. Knowing your daily calorie needs can be useful, particularly if you are trying to lose weight or are struggling to maintain a healthy weight due to the volume of training you are undertaking.
It is possible to have your metabolic rate measured in a lab, and a physiology assessment can also give you an idea of how much carbohydrate and fat you use for a given exercise intensity. This can help you put together a suitable triathlon training nutrition plan.
Select good quality foods, those that are nutrient dense. Examples of these would be fruit, vegetables, while grains, skinless-chicken, lean meat, beans, eggs milk, nuts, seeds.
Before Training
Your triathlon training nutrition plan starts before you begin training! You want to make sure that you start a training session with plenty of energy and well hydrated. If you are doing early morning sessions, there will be the temptation to get those extra few minutes in bed and miss breakfast. However you need to take some food on board to give you energy for the session. So:
Try to have a glass of water or fruit juice when you first wake up. This will help you rehydrate after your night's sleep.
A low fat breakfast containing carbohydrate and protein is ideal.
Tea and coffee are fine with your breakfast. Their diuretic effect is minor and the caffeine will help perk you up!
If there's no time for a proper breakfast or you can't stomach eating too close to a session, then milk based drinks, fruit and fruit juices and cereal bars are all good options.
During Triathlon Training
Nutrition can have a real impact on the quality of your training session. For shorter (< 60 - 90 minute) sessions, you should not need to take on any extra energy. However if you are doing a long session (for example a long >90 minutes training ride) then it is essential you take some food with you. You need to keep topping up on carbohydrates so that you don't run out of energy. Things you can take with you to easily eat in action include:
Sports/energy bars
Energy gels
Jelly sweets
Dried fruit
Sports drinks
Sweet biscuits
Sports Drinks
Sports drinks play a big part in triathlon training nutrition. They are an ideal way of getting some fuel in the tank and also keeping you hydrated during a training session.
You will be able to find a wide variety of commercial sports/energy drinks. These will all vary in their content, so make sure you read the label. The concentration of carbohydrates will vary, making them more useful in certain situations than others. Most will also contain electrolytes (salts) to replace those lost in sweat.
During a training session you should use a sports drink that contains 6 - 8% carbohydrate as this is the most easily digestible concentration and also allows good uptake of fluid. A lower concentration would be ideal for a hot day when your session isn't too long or demanding (shorter than an hour in duration). A higher concentration should only be used after training to replace carbohydrates. The fluids are not absorbed so quickly but the emphasis is on replacing energy rather than rehydrating.
Nutrition for Recovery - After Training
One of the most important factors in your triathlon training nutrition plan is your recovery. What you eat and when after a training session is really important. Your recovery is when all the adaptations to training occur, and not taking in enough nutrients will negatively affect this. Also, if you are training more than once in a day, and training hard on consecutive days, you need to make sure you replace the energy used in preparation for the next session.
Making sure your recovery nutrition is spot-on will also be beneficial for your immune function and help you avoid succumbing to colds.
You should aim to take on board 1 to 1.2g of carbohydrate per kilogram body weight immediately after a training session.
So if you weigh 60kg that means 60 - 72g.
If you weigh 70kg, then you need to consume 70 - 84g carbohydrates.
If you can continue taking on board this amount of carbohydrate for 3 - 5 hours post-session you will maximize the replacement of glycogen (carbohydrates) in your muscles. Eating regular small snacks in recovery seems to be more beneficial than eating one meal high in carbohydrates.
If you don't feel hungry after a training session, don't worry. Taking on carbohydrates in the form of a sports drink is just as good, and also allows you to rehydrate.
If you don't replace your carbohydrate stores after a long training session (anything longer than 45mins to 1 hour) then you will struggle to recover and adapt to the session, and you will have less energy for your next training session.
Therefore there is little evidence to suggest trying to work a high protein diet into your triathlon training nutrition plan, or taking protein supplements.
Generally speaking, if you have a well balanced diet you are likely to be eating enough protein. 1.0 - 2.0g/kg body mass per day is the generally recommended amount.
Many protein supplements are very expensive. They also tend to provide very large amounts of protein and little in the way of other nutrients. Good alternatives to protein supplements include homemade fruit smoothies, liquid meal supplements, or try adding 20 g skim milk powder to regular milk.
Top Triathlon Training Nutrition Tips For Avoiding Illness:
Eat a snack containing carbohydrate and protein as soon after training/racing as possible.
Eat from a wide variety of foods and consider a daily multi-vitamin and -mineral supplement to ensure that your diet always has an adequate supply of the nutrients needed to support immune function
Take in a little extra vitamin C during periods of heavy training and a week or two before and after competitions, as this may give your immune system an added boost
Put yogurt, yogurt drinks or other products with certain active cultures on your shopping list. These beneficial microbes may help support keeping your immune system healthy.
Take-Home Triathlon Training Nutrition Tips:
Before training: 2 - 3 hours before, snack high in carbohydrates
During a long training session: 6 - 8% carbohydrate sports drink, energy gel/bars, dried fruit, sweets, aiming for 1g per kg bodyweight per hour.
After training: 1 - 1.2g of carbohydrate per kilogramme body weight as soon as possible after training, ideally combined with protein.
My name is Rhona Pearce.
I have a degree and postgraduate degree in sports science and exercise physiology, and 10 years experience of providing sports science support to triathletes. My husband is a triathlon coach for the British Olympic programme and together we have developed this website: http://www.intelligent-triathlon-training.com/
Visit it for lots of practical information and advice about all aspects of triathlon training, nutrition, triathlon gear, injury prevention and recovery.
Article Source: [http://EzineArticles.com/?How-to-Have-the-Proper-Nutrition-When-Triathlon-Training&id=6197734] How to Have the Proper Nutrition When Triathlon Training
Wednesday, March 14, 2012
Tips for Choosing a Wetsuit to Compete in the Triathlon
By [http://ezinearticles.com/?expert=Rhona_Pearce]Rhona Pearce
What Sort Of Triathlon Wetsuit?
There is a wide variety of wetsuits available, and at the end of the day you need to find the one that suits you.
You do need to wear a triathlon-specific wetsuit, not a surfing one. Triathlon-specific suits are designed for swimming in, allowing full range of movement in the arms.
They are also designed to make you swim faster as opposed to just keep you warm like surfing ones.
Triathlon wetsuits are made of a sealed material so that the water doesn't soak in.
The thicker the neoprene (material the suit is made from), the more buoyant it will be.
How do I Choose A Wetsuit?
A triathlon wetsuit should fit snuggly but not restrict your movement. It will probably be quite an effort to get it on, and it should feel tight, like it is supporting you. If it doesn't, it is too big!
You obviously don't want it to be too tight though - you should be able to swing and rotate your arms, and breathe comfortably.
Finding the right fit is key. Different brands will fit slightly differently, so it is worth trying on as many different ones as you can. Some shops will even allow you to try the suit in the water, which is ideal.
Finding a suit that fits well and doesn't excessively change your position in the water is important.
When you first wear a wetsuit in may feel like it restricts your arm movements - this is quite common and they can take a bit of 'breaking in'. If your wetsuit feels like this, also make sure that you are putting it on properly.
Make sure you pull the wetsuit all the way up at the crotch. It can take some time to get it on properly. Also make sure that the sleeves are pulled up high enough (so that your wrists show). If you have a bit of 'bunching' on the material round your shoulders that will give them more freedom.
Wetsuits can be expensive so it may be worth trying some secondhand ones until you find one that works for you. So long as they are of good quality and fit there is no reason to avoid a secondhand wetsuit.
Once you've bought your wetsuit you need to look after it to ensure it lasts well. Seams can usually be re-taped, glued or stitched if they are coming apart.
Always wash your suit with warm water after use and you might want to use a gentle sterilizing solution if the water you were swimming in wasn't that clean.
Let the suit air dry but make sure you don't leave it out in strong sun light for any length of time.
Store it flat but don't fold it up and squash it under anything heavy.
If you're not going to be using it for a long period of time then turn it inside out and store it flat in a cool place.
If you need to use lubrication then make sure you use a water-soluble natural substance.
Put your wetsuit on and take it off with care. Long nails can tear the material, as can sharp tugging.
My name is Rhona Pearce.
I have a degree and postgraduate degree in sports science and exercise physiology, and 10 years experience of providing sports science support to triathletes. My husband is a triathlon coach for the British Olympic programme and together we have developed this website: http://www.intelligent-triathlon-training.com/
Visit it for lots of practical information and advice about all aspects of triathlon training, nutrition, triathlon gear, injury prevention and recovery.
Article Source: [http://EzineArticles.com/?Tips-for-Choosing-a-Wetsuit-to-Compete-in-the-Triathlon&id=6197839] Tips for Choosing a Wetsuit to Compete in the Triathlon
What Sort Of Triathlon Wetsuit?
There is a wide variety of wetsuits available, and at the end of the day you need to find the one that suits you.
You do need to wear a triathlon-specific wetsuit, not a surfing one. Triathlon-specific suits are designed for swimming in, allowing full range of movement in the arms.
They are also designed to make you swim faster as opposed to just keep you warm like surfing ones.
Triathlon wetsuits are made of a sealed material so that the water doesn't soak in.
The thicker the neoprene (material the suit is made from), the more buoyant it will be.
How do I Choose A Wetsuit?
A triathlon wetsuit should fit snuggly but not restrict your movement. It will probably be quite an effort to get it on, and it should feel tight, like it is supporting you. If it doesn't, it is too big!
You obviously don't want it to be too tight though - you should be able to swing and rotate your arms, and breathe comfortably.
Finding the right fit is key. Different brands will fit slightly differently, so it is worth trying on as many different ones as you can. Some shops will even allow you to try the suit in the water, which is ideal.
Finding a suit that fits well and doesn't excessively change your position in the water is important.
When you first wear a wetsuit in may feel like it restricts your arm movements - this is quite common and they can take a bit of 'breaking in'. If your wetsuit feels like this, also make sure that you are putting it on properly.
Make sure you pull the wetsuit all the way up at the crotch. It can take some time to get it on properly. Also make sure that the sleeves are pulled up high enough (so that your wrists show). If you have a bit of 'bunching' on the material round your shoulders that will give them more freedom.
Wetsuits can be expensive so it may be worth trying some secondhand ones until you find one that works for you. So long as they are of good quality and fit there is no reason to avoid a secondhand wetsuit.
Once you've bought your wetsuit you need to look after it to ensure it lasts well. Seams can usually be re-taped, glued or stitched if they are coming apart.
Always wash your suit with warm water after use and you might want to use a gentle sterilizing solution if the water you were swimming in wasn't that clean.
Let the suit air dry but make sure you don't leave it out in strong sun light for any length of time.
Store it flat but don't fold it up and squash it under anything heavy.
If you're not going to be using it for a long period of time then turn it inside out and store it flat in a cool place.
If you need to use lubrication then make sure you use a water-soluble natural substance.
Put your wetsuit on and take it off with care. Long nails can tear the material, as can sharp tugging.
My name is Rhona Pearce.
I have a degree and postgraduate degree in sports science and exercise physiology, and 10 years experience of providing sports science support to triathletes. My husband is a triathlon coach for the British Olympic programme and together we have developed this website: http://www.intelligent-triathlon-training.com/
Visit it for lots of practical information and advice about all aspects of triathlon training, nutrition, triathlon gear, injury prevention and recovery.
Article Source: [http://EzineArticles.com/?Tips-for-Choosing-a-Wetsuit-to-Compete-in-the-Triathlon&id=6197839] Tips for Choosing a Wetsuit to Compete in the Triathlon
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