By [http://ezinearticles.com/?expert=Kris_Bucci]Kris Bucci
If you're like me you've probably asked yourself this question many times. Is Triathlon the right sport for you? You have also probably watched a race on TV and saw these finely tuned athletes riding these so called bikes that are worth more than your car and said to yourself, "No freakin way this is for me."
Well that is where you are wrong, because triathlon is the ultimate endurance race for the amateur athlete. All you need is a bike, a pair of runners, some shorts and you're ready to go. Of course the better you prepare and the better you equip yourself, the less likely your going to be the last person crossing that finish line and finding out that the post race festivities finished without you. That's right; no chocolate milk for you.
Still not convinced... well again if you're like me, you've played organized team sports all your life, never really excelled or enjoyed individual sports like track racing or distance runs. Well that was me to a tee, but as life moved on, work and family started to get in the way of those 3 a week hockey practices and $700 registration fees. But as I started to give up my team sports I started to miss that competitive edge I was used to my entire life, and by chance I stumbled upon Triathlon.
A sport with distances and races for all levels, a sport where experienced triathlete's enjoy spending time and assisting the rookie, a sport where you don't "need" thousands of dollars worth of rel=nofollow [http://www.everything-triathlon.com/triathlon-gear-review.html]equipment to try it out for the first time.
Still not convinced... Then all I can say is the next time a race is in your town, head down to the finish line and look into the faces of the finishers and just try to tell me you don't crave the feeling you see in their face.
If you are finally convinced the next question in your mind is likely where do I start? First thing you need is the equipment. As you are still on the fence and likely will be until the end of your first race, now is not the time to go out and purchase that $2000 bike. Any used road bike, or even a mountain bike will be good enough to get you through that Sprint Distance Triathlon.
Next question you may have is, what is a Sprint Distance Triathlon? The answer is it's time to do some research, read as many articles as you can on everything from Training Plans to Nutrition ideas. After that all that's left is to get off the couch and get to it...
Submitted by Kris Bucci from http://www.everything-triathlon.com
Article Source: [http://EzineArticles.com/?Is-Triathlon-the-Right-Sport-for-You?&id=6655318] Is Triathlon the Right Sport for You?
Friday, December 30, 2011
Wednesday, December 28, 2011
How Triathletes Can Feel Better With Compression Socks
By [http://ezinearticles.com/?expert=Christine_M_Harrell]Christine M Harrell
The use of compression stockings for athletes has grown in popularity as people find themselves spending more time on their feet working out. One such group is triathletes. Their exercise regimens typically include the three staples of a triathlon: swimming, running, and riding a bicycle. The feet and legs are subject to of a lot of use, which makes them tired. The better the circulation, the less tired the legs feel. As a result, more and triathletes are wearing knee-high compression socks in competition and in training.
Circulation
One way to improve circulation is by wearing compression socks. Compression stockings by their very nature increase blood flow. The foot portion of the sock does not have added compression, only the typical stricture associated with nylon and spandex footwear. The sock gradually adds compression through the ankles and calves, increasing the blood flow and oxygen circulating in the lower leg muscles. This lowers the amount of lactic acid pooling in the triathlete's legs. Since high levels of lactic acid in the legs cause pain, the removal of it lowers the amount of leg pain the athlete may experience.
Compression
One question many triathletes have is what level of compression gradient should be used. Many marathon runners and distance cyclists choose 20-30 mmHg compression to reduce swelling and discomfort. They are also popular with those who have varicose veins.
Comfort
Wearing comfortable clothing during a triathlon is paramount to a good finish. A triathlete that is distracted by an uncomfortable leg band or sore heel will not perform as well. Some brands of compression stockings are better made for use by athletes in a number of ways. The most notable is leg fit. Since many triathletes have large, muscular calves, they should choose a compression sock with a very soft, durable elastic that rests between the calves and knees. It should not bind too tightly at the top, nor should it slip or slide down the leg while the person is riding or cycling. Another option is to find padded heels and balloon toes to offer comfortable support to the foot without overdoing it.
Racing
When triathletes race, their feet sweat. Moisture wicking is vital to keeping feet dry. Antimicrobial socks lower the growth of bacteria, as the ideal environment for growth is warmth and moisture. Serious racers discourage foot infections and diseases by reducing the chance for bacterial growth. Wearing compression stockings while training or racing for triathlons not only increases the comfort level of the athlete, but it also improves their health on several different levels.
If you are interested in [http://www.brightlifedirect.com/]compression socks, be sure to visit [http://www.brightlifedirect.com/]http://www.brightlifedirect.com/.
Article Source: [http://EzineArticles.com/?How-Triathletes-Can-Feel-Better-With-Compression-Socks&id=6671810] How Triathletes Can Feel Better With Compression Socks
The use of compression stockings for athletes has grown in popularity as people find themselves spending more time on their feet working out. One such group is triathletes. Their exercise regimens typically include the three staples of a triathlon: swimming, running, and riding a bicycle. The feet and legs are subject to of a lot of use, which makes them tired. The better the circulation, the less tired the legs feel. As a result, more and triathletes are wearing knee-high compression socks in competition and in training.
Circulation
One way to improve circulation is by wearing compression socks. Compression stockings by their very nature increase blood flow. The foot portion of the sock does not have added compression, only the typical stricture associated with nylon and spandex footwear. The sock gradually adds compression through the ankles and calves, increasing the blood flow and oxygen circulating in the lower leg muscles. This lowers the amount of lactic acid pooling in the triathlete's legs. Since high levels of lactic acid in the legs cause pain, the removal of it lowers the amount of leg pain the athlete may experience.
Compression
One question many triathletes have is what level of compression gradient should be used. Many marathon runners and distance cyclists choose 20-30 mmHg compression to reduce swelling and discomfort. They are also popular with those who have varicose veins.
Comfort
Wearing comfortable clothing during a triathlon is paramount to a good finish. A triathlete that is distracted by an uncomfortable leg band or sore heel will not perform as well. Some brands of compression stockings are better made for use by athletes in a number of ways. The most notable is leg fit. Since many triathletes have large, muscular calves, they should choose a compression sock with a very soft, durable elastic that rests between the calves and knees. It should not bind too tightly at the top, nor should it slip or slide down the leg while the person is riding or cycling. Another option is to find padded heels and balloon toes to offer comfortable support to the foot without overdoing it.
Racing
When triathletes race, their feet sweat. Moisture wicking is vital to keeping feet dry. Antimicrobial socks lower the growth of bacteria, as the ideal environment for growth is warmth and moisture. Serious racers discourage foot infections and diseases by reducing the chance for bacterial growth. Wearing compression stockings while training or racing for triathlons not only increases the comfort level of the athlete, but it also improves their health on several different levels.
If you are interested in [http://www.brightlifedirect.com/]compression socks, be sure to visit [http://www.brightlifedirect.com/]http://www.brightlifedirect.com/.
Article Source: [http://EzineArticles.com/?How-Triathletes-Can-Feel-Better-With-Compression-Socks&id=6671810] How Triathletes Can Feel Better With Compression Socks
Monday, December 26, 2011
Your First Triathlon Swim
By [http://ezinearticles.com/?expert=Michael_Iska]Michael Iska
You've done the training and now its race day. First up is the swim followed by the bike ride and then the run. Somehow, even though the swim is the shortest (and some feel the easiest) part of a triathlon it is the part that generates the most dread.
I arrived at the venue for my first race after 5 months of preparation. I had swum countless laps in the pool twice a week; I had even done some open water swims (swimming in a lake). I had purchased or borrowed all of the equipment that I would need, I had even hired a coach who had taught me good technique and answered more of my questions than either of us had thought possible. I was ready.
I felt very confident; yet apprehensive. My self-talk consisted of things like, "I have spent months preparing for this, I have practiced sighting (the art of looking where you are going while you swim), and I used to swim competitively in college. This will be easy." Yet looking out over the lake waiting for the start, I still had many questions and doubts. Can I really do this? What if I get tired? What if I get cramps? Everyone else really looks like they know what they are doing, can I do this?
Once the starting horn sounded I stroked out into to the lake along with 500 other swimmers and instantly started to panic. "What in the world am I doing? I can't swim almost a mile in a lake where I can't even see the bottom! That marker buoy is way out there! I'm already out of breath!"
I had physically prepared for the race but I was not ready for the mental aspects of the swim. But my training and preparation did eventually kick in and since I had invested many hours of practice in the pool and sought out advice, I did settle down and I swam the race just fine.
In this case, the race had a deep water start. Swimmers start several yards out from the beach and tread water until it is time to go. There is a lot of chaos in a tri start. To keep it manageable the organizers will start groups, or waves, of swimmers, usually organized by age.
Let me digress for a minute. In order to keep triathlons competitive for everyone, entrants are organized by sex and age. When you begin the race you will start with your category, i.e. Men 40 - 45 years old or Women 25 - 30 years old. Usually the fastest wave will start first, the professionals or elite racers, and then each successive wave will start every 5 minutes or so.
In triathlon you are really only racing against others in your same age group. Everyone competes on the same course and you know who you are really racing against since your age is literally written on your calf for all to see. Being passed by someone 10 years your junior is much more palatable when you know you are not really racing that person. Although, it can hurt when a 61 year old women passes you on the run course. I have a lot of respect for her and I will never forget that moment. Triathlons have a way of keeping you humble.
Back to the lake. One survival tip for new racers is to start on the outside or back of the pack. This will help you to avoid the inevitable collisions between swimmers in the crowd. It can be very disconcerting to have others swim over your legs and feet or smack you with their arms. Personally, with my back-round in college water polo I kind of enjoy that chaos; most people don't. One of your main goals involved in the swim segment should be to relax, enjoy it, and look at it as stretching and warm up for the bike and run legs. The swim is only about 12% of the whole race. Embrace it.
Having completed many triathlons in every distance over the years I have learned to relax and enjoy the swim. I save my strenuous exertions for the bike and the run. It wasn't always this way. I have had to deal with leaking goggles, cramps, and cold water. I will provide more details on equipment, wetsuits, the correct way to wear your
tri-top and bottom, your goggles, your timing chip (yes, if you don't put it on correctly you may lose it), the swim cap and finally techniques to overcome all of the aforementioned challenges in future articles.
The swim can seem very intimidating. This is real source of apprehension for most people but if you have the knowledge and a little practice it soon becomes a part of the race you actually look forward to. Yes, you can complete the swim with confidence and yes, you can complete a triathlon.
Michael Iska is a writer that competes in triathlon and teaches others how to race and train. You can check out his latest website at [http://www.tricompetitor.com]Tricompetitor.com, where he explains how to get started in the multi-sport lifestyle. Triathlon beginners don't need to be intimidated by what to do first, you can find answers here: [http://tricompetitor.com/run/]Run Your First 10k.
Article Source: [http://EzineArticles.com/?Your-First-Triathlon-Swim&id=6705122] Your First Triathlon Swim
You've done the training and now its race day. First up is the swim followed by the bike ride and then the run. Somehow, even though the swim is the shortest (and some feel the easiest) part of a triathlon it is the part that generates the most dread.
I arrived at the venue for my first race after 5 months of preparation. I had swum countless laps in the pool twice a week; I had even done some open water swims (swimming in a lake). I had purchased or borrowed all of the equipment that I would need, I had even hired a coach who had taught me good technique and answered more of my questions than either of us had thought possible. I was ready.
I felt very confident; yet apprehensive. My self-talk consisted of things like, "I have spent months preparing for this, I have practiced sighting (the art of looking where you are going while you swim), and I used to swim competitively in college. This will be easy." Yet looking out over the lake waiting for the start, I still had many questions and doubts. Can I really do this? What if I get tired? What if I get cramps? Everyone else really looks like they know what they are doing, can I do this?
Once the starting horn sounded I stroked out into to the lake along with 500 other swimmers and instantly started to panic. "What in the world am I doing? I can't swim almost a mile in a lake where I can't even see the bottom! That marker buoy is way out there! I'm already out of breath!"
I had physically prepared for the race but I was not ready for the mental aspects of the swim. But my training and preparation did eventually kick in and since I had invested many hours of practice in the pool and sought out advice, I did settle down and I swam the race just fine.
In this case, the race had a deep water start. Swimmers start several yards out from the beach and tread water until it is time to go. There is a lot of chaos in a tri start. To keep it manageable the organizers will start groups, or waves, of swimmers, usually organized by age.
Let me digress for a minute. In order to keep triathlons competitive for everyone, entrants are organized by sex and age. When you begin the race you will start with your category, i.e. Men 40 - 45 years old or Women 25 - 30 years old. Usually the fastest wave will start first, the professionals or elite racers, and then each successive wave will start every 5 minutes or so.
In triathlon you are really only racing against others in your same age group. Everyone competes on the same course and you know who you are really racing against since your age is literally written on your calf for all to see. Being passed by someone 10 years your junior is much more palatable when you know you are not really racing that person. Although, it can hurt when a 61 year old women passes you on the run course. I have a lot of respect for her and I will never forget that moment. Triathlons have a way of keeping you humble.
Back to the lake. One survival tip for new racers is to start on the outside or back of the pack. This will help you to avoid the inevitable collisions between swimmers in the crowd. It can be very disconcerting to have others swim over your legs and feet or smack you with their arms. Personally, with my back-round in college water polo I kind of enjoy that chaos; most people don't. One of your main goals involved in the swim segment should be to relax, enjoy it, and look at it as stretching and warm up for the bike and run legs. The swim is only about 12% of the whole race. Embrace it.
Having completed many triathlons in every distance over the years I have learned to relax and enjoy the swim. I save my strenuous exertions for the bike and the run. It wasn't always this way. I have had to deal with leaking goggles, cramps, and cold water. I will provide more details on equipment, wetsuits, the correct way to wear your
tri-top and bottom, your goggles, your timing chip (yes, if you don't put it on correctly you may lose it), the swim cap and finally techniques to overcome all of the aforementioned challenges in future articles.
The swim can seem very intimidating. This is real source of apprehension for most people but if you have the knowledge and a little practice it soon becomes a part of the race you actually look forward to. Yes, you can complete the swim with confidence and yes, you can complete a triathlon.
Michael Iska is a writer that competes in triathlon and teaches others how to race and train. You can check out his latest website at [http://www.tricompetitor.com]Tricompetitor.com, where he explains how to get started in the multi-sport lifestyle. Triathlon beginners don't need to be intimidated by what to do first, you can find answers here: [http://tricompetitor.com/run/]Run Your First 10k.
Article Source: [http://EzineArticles.com/?Your-First-Triathlon-Swim&id=6705122] Your First Triathlon Swim
Saturday, December 24, 2011
How to Train for Triathlon Over Winter - Technique Is the Key
By [http://ezinearticles.com/?expert=Jayne_Louise_Lloyd]Jayne Louise Lloyd
If we start with the swim think about having a swim analysis session so that you can see your stroke and work with someone to make the necessary improvements. This will mean spending quality time in the pool doing 1 or 2 lengths of drills and then resting briefly and then going again. Remember the more you do something correctly the better.
On the bike maybe you need a bike fit to check your position; it's good to do this every year as things are constantly changing from flexibility, to power and also age. If you are in the correct position at the start of winter training all the riding you do will stand you in good stead for next year. A bike fit should be done by an expert and will last anything up to half a day and costs vary, but it will be one of the best investments you can make
You can also consider investing in some rollers to improve pedal efficiency, (rollers are basically moving rollers that you position your bike on rather than a turbo which fixes your back wheel in), many people are afraid of using rollers as it does take some balance initially but master it and it will improve your core as well as your bike skills.
Most people assume they can run but can they run properly? Will it allow them to get the speed they want? Work with a running expert to change your run technique so that you are able to make the most of your run fitness that you will build up over the winter. Again, like swimming this will involve doing drills and technique work as part of every run and probably running less miles which can be hard.
The key message this time of year is that if you have decided to alter your technique with the help of experts don't waste your money and simply ignore the advice. Go away do the drills, practice what you have been told and keep doing it until it's right. Don't give up after a few weeks because you aren't going as fast as this time last year, you probably won't be, but the body might be having to learn a whole new way of running or swimming. This will take time, maybe even a few months but if you stick to it and do small sessions more often it will soon get better and you will reap the rewards next year.
Article Source: [http://EzineArticles.com/?How-to-Train-for-Triathlon-Over-Winter---Technique-Is-the-Key&id=6744007] How to Train for Triathlon Over Winter - Technique Is the Key
If we start with the swim think about having a swim analysis session so that you can see your stroke and work with someone to make the necessary improvements. This will mean spending quality time in the pool doing 1 or 2 lengths of drills and then resting briefly and then going again. Remember the more you do something correctly the better.
On the bike maybe you need a bike fit to check your position; it's good to do this every year as things are constantly changing from flexibility, to power and also age. If you are in the correct position at the start of winter training all the riding you do will stand you in good stead for next year. A bike fit should be done by an expert and will last anything up to half a day and costs vary, but it will be one of the best investments you can make
You can also consider investing in some rollers to improve pedal efficiency, (rollers are basically moving rollers that you position your bike on rather than a turbo which fixes your back wheel in), many people are afraid of using rollers as it does take some balance initially but master it and it will improve your core as well as your bike skills.
Most people assume they can run but can they run properly? Will it allow them to get the speed they want? Work with a running expert to change your run technique so that you are able to make the most of your run fitness that you will build up over the winter. Again, like swimming this will involve doing drills and technique work as part of every run and probably running less miles which can be hard.
The key message this time of year is that if you have decided to alter your technique with the help of experts don't waste your money and simply ignore the advice. Go away do the drills, practice what you have been told and keep doing it until it's right. Don't give up after a few weeks because you aren't going as fast as this time last year, you probably won't be, but the body might be having to learn a whole new way of running or swimming. This will take time, maybe even a few months but if you stick to it and do small sessions more often it will soon get better and you will reap the rewards next year.
Article Source: [http://EzineArticles.com/?How-to-Train-for-Triathlon-Over-Winter---Technique-Is-the-Key&id=6744007] How to Train for Triathlon Over Winter - Technique Is the Key
Thursday, December 22, 2011
Planning Your Winter Triathlon Training
By [http://ezinearticles.com/?expert=Jayne_Louise_Lloyd]Jayne Louise Lloyd
It may seem crazy but the first thing you should consider when planning your winter training is have a break from training! Giving yourself 2 to 3 weeks off structured sessions will allow your mind and body to wind down and recover, this doesn't mean you need to be completely sedentary but do things for fun rather than because you have to. Go out mountain biking, meet up with friends for a round of golf or go and play badminton with the guys from work but most importantly clear your head and enjoy the down time.
Your recovery time presents the perfect opportunity to reflect on your season and evaluate how it went. Did you achieve everything you set out to do? Did you meet you goals? Do you feel you performed well and got the results you wanted? Ask yourself these questions and be completely honest with yourself, once you are armed with this information it's time to start thinking about your ambitions for the 2012 season and planning your winter training accordingly.
Winter training should focus on laying the foundations for next season and the key to this is consistency. Many people make the mistake of over training during winter which can potentially lead to illness or injury which will interrupt the good work you are doing. Make sure your plans include a realistic amount of training and stick to it - this will lay a solid base for next season.
Key Tips for Winter Training
Lower intensity training - During this period most of your training should be done at an intensity you find comfortable with your heart rate in the aerobic zone. You can either use a heart rate monitor to measure this or the Rate of Perceived Exertion which is based on your perceived effort.
Work on your weaknesses - The early part of winter training is also an ideal time to work on your weaknesses. Your training should be low intensity so it's wise to spend the time on drills and technique, especially in the pool, to rectify any problems. You may also find a 1-2-1 swim analysis session beneficial.
Strength & Training - Make sure you get advice around your strength training from an expert but focus on periods, with the first period about getting the technique right (6-8 week), then adding some weight and increasing the intensity and finally a power phase. This will help for all 3 of your sports.
Invest in a Bike Fit - If you found that your bike split was disappointing, it's definitely worth investing in a proper bike fit from a reputable bike retailer. A small change can make a huge difference.
Go Mountain Biking - During the winter, spend time on doing some mountain biking. This will not only improve you riding but also help with gear selection and keep you off the roads in winter. Remember never go out on your bike in icy conditions - it just isn't worth it.
Don't neglect your running - Do plenty of base miles but also work on technique and running style. Remember the more efficient you are the faster you will be. Think about getting a coach to film you running so you can see for yourself.
Keep the interest - To keep it interesting, you may decide to spend 6-8 weeks having a focus to your training. You might use the first 8 weeks to work on building some additional strength in the gym especially core strength and then the next 8 weeks working on your swim technique. During these times, you might just keep the other disciplines ticking over.
Get a Coach - Winter is the ideal time to get yourself a coach who will support, guide and plan your training for you. There are plenty of reputable coaches across the UK (including ourselves) and the British Triathlon Federation can provide you with a list of Level 3 coaches.
Whatever you decide to do make sure it's low intensity with plenty of progression but more importantly make sure it is consistent.
Whatever your goals or current ability we offer full support across all three disciplines ensuring that all your triathlon training needs are met and exceeded. From personal coaching to video swim analysis & professional bike fits we are a one stop shop for your future triathlon success. You will:
Significantly improve your results
Progress technically
Enjoy your sport
Become the best that you can be
Each year we transform the performance of our triathletes and have proven results and recommendations.
Article Source: [http://EzineArticles.com/?Planning-Your-Winter-Triathlon-Training&id=6744239] Planning Your Winter Triathlon Training
It may seem crazy but the first thing you should consider when planning your winter training is have a break from training! Giving yourself 2 to 3 weeks off structured sessions will allow your mind and body to wind down and recover, this doesn't mean you need to be completely sedentary but do things for fun rather than because you have to. Go out mountain biking, meet up with friends for a round of golf or go and play badminton with the guys from work but most importantly clear your head and enjoy the down time.
Your recovery time presents the perfect opportunity to reflect on your season and evaluate how it went. Did you achieve everything you set out to do? Did you meet you goals? Do you feel you performed well and got the results you wanted? Ask yourself these questions and be completely honest with yourself, once you are armed with this information it's time to start thinking about your ambitions for the 2012 season and planning your winter training accordingly.
Winter training should focus on laying the foundations for next season and the key to this is consistency. Many people make the mistake of over training during winter which can potentially lead to illness or injury which will interrupt the good work you are doing. Make sure your plans include a realistic amount of training and stick to it - this will lay a solid base for next season.
Key Tips for Winter Training
Lower intensity training - During this period most of your training should be done at an intensity you find comfortable with your heart rate in the aerobic zone. You can either use a heart rate monitor to measure this or the Rate of Perceived Exertion which is based on your perceived effort.
Work on your weaknesses - The early part of winter training is also an ideal time to work on your weaknesses. Your training should be low intensity so it's wise to spend the time on drills and technique, especially in the pool, to rectify any problems. You may also find a 1-2-1 swim analysis session beneficial.
Strength & Training - Make sure you get advice around your strength training from an expert but focus on periods, with the first period about getting the technique right (6-8 week), then adding some weight and increasing the intensity and finally a power phase. This will help for all 3 of your sports.
Invest in a Bike Fit - If you found that your bike split was disappointing, it's definitely worth investing in a proper bike fit from a reputable bike retailer. A small change can make a huge difference.
Go Mountain Biking - During the winter, spend time on doing some mountain biking. This will not only improve you riding but also help with gear selection and keep you off the roads in winter. Remember never go out on your bike in icy conditions - it just isn't worth it.
Don't neglect your running - Do plenty of base miles but also work on technique and running style. Remember the more efficient you are the faster you will be. Think about getting a coach to film you running so you can see for yourself.
Keep the interest - To keep it interesting, you may decide to spend 6-8 weeks having a focus to your training. You might use the first 8 weeks to work on building some additional strength in the gym especially core strength and then the next 8 weeks working on your swim technique. During these times, you might just keep the other disciplines ticking over.
Get a Coach - Winter is the ideal time to get yourself a coach who will support, guide and plan your training for you. There are plenty of reputable coaches across the UK (including ourselves) and the British Triathlon Federation can provide you with a list of Level 3 coaches.
Whatever you decide to do make sure it's low intensity with plenty of progression but more importantly make sure it is consistent.
Whatever your goals or current ability we offer full support across all three disciplines ensuring that all your triathlon training needs are met and exceeded. From personal coaching to video swim analysis & professional bike fits we are a one stop shop for your future triathlon success. You will:
Significantly improve your results
Progress technically
Enjoy your sport
Become the best that you can be
Each year we transform the performance of our triathletes and have proven results and recommendations.
Article Source: [http://EzineArticles.com/?Planning-Your-Winter-Triathlon-Training&id=6744239] Planning Your Winter Triathlon Training
Tuesday, December 20, 2011
Ironman Triathlon - Tips for Your First Season Part 2
By [http://ezinearticles.com/?expert=Paul_Weinreich]Paul Weinreich
Following on from the Part 1, where I looked at Coaching, Training and Bike Fitness, here are some more of my top tips for getting through you first season of Ironman.
BRICK SESSIONS
A brick is when you finish a bike ride and follow it by a run, immediately. The distance of the bike ride is not hugely important but you will find this most beneficial after your longer rides and the longest ride before the race. You use different muscles in your legs when cycling and running. I find in the first 10 minutes off the bike my legs are on autopilot. It is a strange sensation when the blood starts travelling to the different parts of your muscles. It is always good when possible to replicate a race scenario and this is one of the easiest to do. Make sure you take no longer then 5 minutes to get out on the run after the bike. The time running does not have to be long, you should aim for 20 to 30 minutes, throwing a longer run in with a shorter ride.
SWIMMING IN GROUP/OPEN WATER
Your race swim will be either in the sea, lake or in a river. There are two things that you'll want to do before you race - swim in open water and swim in or around a group of people. Of my 3 races, the swim at IM Austria was probably the most nerve-wracking thing I've had to do. It was a mass start with 2800 people and I constantly had people around me, in front of me, behind, from the side and it was very rare to have any open water. You will receive knocks to the head and can be constantly in contact with other swimmers. It is quite normal for people to panic and have trouble breathing even at a slow pace and swimming in open water is very different to being in the pool. Try to enter some open water swim events, get your wetsuit on and swim with people around you, get bashed a bit and just get used to that feeling. If you are not a confident swimmer, start at the back of the pack and swim your own race. Just because you start at the back does not mean you'll be out of the water last, you'll pick off the stragglers one by one and you'll have a more pleasant experience.
NUTRITION
Finding nutrition that works for you can be a long arduous process and taking on calories during the race can be hard. I can get sick of the nutrition I use and don't want to eat it whilst on the bike. You must or you'll bonk and there is nothing worse than bonking. I use Banana Malt Loaf, which I chop up into slices then press down on them until they are quite small and fit in my bento box. I also use PowerBar ride shots, cola are my favourite flavour. I take a few shots on the half hour and take a slice of malt loaf on the hour. Some competitors use Carb Gels - A friend of mine empties nearly 20 gels into a water bottle and that is his whole nutrition for the bike. Personally I need to have food in my stomach and gels don't agree with me. You will have your personal preference but never try anything new in the race, always try during training.
IF THINGS DON'T GO TO PLAN
The third and final race of my season was at Henley and despite the experience of two IM races, I still made some whopping mistakes, which made it a very hard day. Firstly, getting distracted in T1 before the race, I forgot to put my bento box on my bike and this left me without any nutrition. Secondly, as the previous 2 races had been warm weather and Henley in September is not, I had decided to put my socks on in T1 instead of T2 - But then forgot to actually put my socks on! The third and final mistake was crashing into a curb 200m out of T1 throwing me into the pavement, cutting my arm and leg.
When I fell off my bike, I wanted to give in right there and then - and it took me a minute to pull myself together and realise what was at stake. The journey has been long, how many hours of training, sweat, blood and tears have you put into this? Thinking of this and the thought of having to tell people I didn't finish a race because I fell off the bike was unbearable. I picked up the bike, checked it out and it was fine - so I jumped back on and off I went. It did take me nearly 45 minutes to get over it and the ride was hard because of this. Having forgotten to put my bento box on, I didn't nearly get enough calories in - all I ate were bananas and gels from the aid stations. I did nearly bonk, but luckily I had a Snickers Bar which saved the day and the blister I got because I had no socks on was pretty impressive!
You will be very lucky if nothing goes wrong, but if it does, deal with it, adapt and don't let anything stop you from finishing that race.
So these are some of my top tips having survived my first year in Ironman. I am hoping that these tips will help you on the way to a successful first season in Ironman.
I am Paul Weinreich owner of Titan Personal Training based in North London. I specialise in Strength & Conditioning for athletes in variety of sports, find out how I can help you increase your performance visit my website: [http://www.titanpersonaltraining.com/]http://www.titanpersonaltraining.com/.
Article Source: [http://EzineArticles.com/?Ironman-Triathlon---Tips-for-Your-First-Season-Part-2&id=6716508] Ironman Triathlon - Tips for Your First Season Part 2
Following on from the Part 1, where I looked at Coaching, Training and Bike Fitness, here are some more of my top tips for getting through you first season of Ironman.
BRICK SESSIONS
A brick is when you finish a bike ride and follow it by a run, immediately. The distance of the bike ride is not hugely important but you will find this most beneficial after your longer rides and the longest ride before the race. You use different muscles in your legs when cycling and running. I find in the first 10 minutes off the bike my legs are on autopilot. It is a strange sensation when the blood starts travelling to the different parts of your muscles. It is always good when possible to replicate a race scenario and this is one of the easiest to do. Make sure you take no longer then 5 minutes to get out on the run after the bike. The time running does not have to be long, you should aim for 20 to 30 minutes, throwing a longer run in with a shorter ride.
SWIMMING IN GROUP/OPEN WATER
Your race swim will be either in the sea, lake or in a river. There are two things that you'll want to do before you race - swim in open water and swim in or around a group of people. Of my 3 races, the swim at IM Austria was probably the most nerve-wracking thing I've had to do. It was a mass start with 2800 people and I constantly had people around me, in front of me, behind, from the side and it was very rare to have any open water. You will receive knocks to the head and can be constantly in contact with other swimmers. It is quite normal for people to panic and have trouble breathing even at a slow pace and swimming in open water is very different to being in the pool. Try to enter some open water swim events, get your wetsuit on and swim with people around you, get bashed a bit and just get used to that feeling. If you are not a confident swimmer, start at the back of the pack and swim your own race. Just because you start at the back does not mean you'll be out of the water last, you'll pick off the stragglers one by one and you'll have a more pleasant experience.
NUTRITION
Finding nutrition that works for you can be a long arduous process and taking on calories during the race can be hard. I can get sick of the nutrition I use and don't want to eat it whilst on the bike. You must or you'll bonk and there is nothing worse than bonking. I use Banana Malt Loaf, which I chop up into slices then press down on them until they are quite small and fit in my bento box. I also use PowerBar ride shots, cola are my favourite flavour. I take a few shots on the half hour and take a slice of malt loaf on the hour. Some competitors use Carb Gels - A friend of mine empties nearly 20 gels into a water bottle and that is his whole nutrition for the bike. Personally I need to have food in my stomach and gels don't agree with me. You will have your personal preference but never try anything new in the race, always try during training.
IF THINGS DON'T GO TO PLAN
The third and final race of my season was at Henley and despite the experience of two IM races, I still made some whopping mistakes, which made it a very hard day. Firstly, getting distracted in T1 before the race, I forgot to put my bento box on my bike and this left me without any nutrition. Secondly, as the previous 2 races had been warm weather and Henley in September is not, I had decided to put my socks on in T1 instead of T2 - But then forgot to actually put my socks on! The third and final mistake was crashing into a curb 200m out of T1 throwing me into the pavement, cutting my arm and leg.
When I fell off my bike, I wanted to give in right there and then - and it took me a minute to pull myself together and realise what was at stake. The journey has been long, how many hours of training, sweat, blood and tears have you put into this? Thinking of this and the thought of having to tell people I didn't finish a race because I fell off the bike was unbearable. I picked up the bike, checked it out and it was fine - so I jumped back on and off I went. It did take me nearly 45 minutes to get over it and the ride was hard because of this. Having forgotten to put my bento box on, I didn't nearly get enough calories in - all I ate were bananas and gels from the aid stations. I did nearly bonk, but luckily I had a Snickers Bar which saved the day and the blister I got because I had no socks on was pretty impressive!
You will be very lucky if nothing goes wrong, but if it does, deal with it, adapt and don't let anything stop you from finishing that race.
So these are some of my top tips having survived my first year in Ironman. I am hoping that these tips will help you on the way to a successful first season in Ironman.
I am Paul Weinreich owner of Titan Personal Training based in North London. I specialise in Strength & Conditioning for athletes in variety of sports, find out how I can help you increase your performance visit my website: [http://www.titanpersonaltraining.com/]http://www.titanpersonaltraining.com/.
Article Source: [http://EzineArticles.com/?Ironman-Triathlon---Tips-for-Your-First-Season-Part-2&id=6716508] Ironman Triathlon - Tips for Your First Season Part 2
Sunday, December 18, 2011
Ironman Triathlon - Tips for Your First Season Part 1
By [http://ezinearticles.com/?expert=Paul_Weinreich]Paul Weinreich
Having come to the end of my 3rd season in Triathlon and first season in Ironman, I wanted to share with you what I've learnt over my first 3 races.
I started the year racing in IM Lanzarote which proved to be tough. I finished in 13hr 50mins with my legs giving up on me with 10k to go. I walked to the finish and I was disappointed with how my legs reacted, but then spent the next hour on a drip in the medical tent. Welcome to the world of Ironman! I took everything I had learnt and went to IM Austria which was stunning and I loved every minute of it and finished in 11hr 35mins, which was a much more pleasurable experience. I finished the season at the inaugural Challenge Henley-on-Thames which threw up its own tests and I finished in 12hr 12mins, slightly disappointed.
My Ironman trilogy was over a year in the making. There where highs and lows, injuries, bruises, lots of frustration, DOMS and the biggest achievements and buzz I have ever felt. All in all, this was one of the best years of my life and here is some of what I've learnt to help you achieve the same.
SURROUND YOURSELF WITH PEOPLE IN THE KNOW The first thing I did when I decided to race Triathlon was join a club. There are numerous benefits of joining a club and some are better then others. The best reason is, that if you don't know, surround yourself with people that do. Joining a club will help you meet people to ask all of those tri related questions you have - and you'll have many. You'll meet people to train with and hopefully they'll also have squad swim sessions. At IM Lanzarote, 15 members of my club were staying at the same hotel, some racing and some who just came to watch and cheer. Having all these people around me, made me very relaxed and I really wasn't worried about anything. I knew I had all the right stuff in the right bags, I knew where I had to be at what time, and it made the whole experience less stressful thaen it could have been.
COACH/TRAINING PLAN I took on a coach who wrote a weekly training plan for me to follow. You don't have to take on a coach, you could always read coaching books such as 'The Triathletes Training Bible' by Joe Friel. This book describes the different aspects of training and shows you how to create your own training plan. Personally I preferred to go with a coach (you can get coaches online from �60 to �100+ per month to give you bespoke training plans). The thing I liked about having a coach is that I did not have to worry about a plan and that I also had someone to answer to. He was that voice on my shoulder giving me that extra push and if they are a good coach you'll want to work for them.
TRAINING AND DIET You hear the term 101% or 110% a lot in the sports world. When it comes to the world of endurance training and you're training 15 to 20 hours a week, completing 100% is rare, additional training just doesn't normally happen. Let's be realistic, when you're putting in the hours everyday and sometimes twice a day, things don't always go to plan. You might have over trained and not recovered from your long bike ride, work and life can just get in the way. This is why you should be aiming to get things right 90% of the time. This goes for training and for whatever diet plan you are following. We are human, so don't worry about it if you get it wrong. Tomorrow is a new day, use that motivation to get it right then.
BIKE FITNESS This will make or break your race. The best way for you to look at it, is that depending on your swimming ability, you just need to get through the swim, an Ironman has never been won in the swim. After T1 you will spend the largest proportion of mileage and time in the race on the bike, so you want to have sufficient fitness to get you through in a decent time and leave you with enough legs to put in a good run. The more advanced your bike fitness, the better position you'll be left to run the marathon.
In Part 2, I will follow on from Bike Fitness by explaining how Brick Sessions are a fantastic way of replicating a race scenario in training.
I am Paul Weinreich owner of Titan Personal Training based in North London. I specialise in Strength & Conditioning for athletes in variety of sports, find out how I can help you increase your performance visit my website: http://www.titanpersonaltraining.com/
Article Source: [http://EzineArticles.com/?Ironman-Triathlon---Tips-for-Your-First-Season-Part-1&id=6715106] Ironman Triathlon - Tips for Your First Season Part 1
Having come to the end of my 3rd season in Triathlon and first season in Ironman, I wanted to share with you what I've learnt over my first 3 races.
I started the year racing in IM Lanzarote which proved to be tough. I finished in 13hr 50mins with my legs giving up on me with 10k to go. I walked to the finish and I was disappointed with how my legs reacted, but then spent the next hour on a drip in the medical tent. Welcome to the world of Ironman! I took everything I had learnt and went to IM Austria which was stunning and I loved every minute of it and finished in 11hr 35mins, which was a much more pleasurable experience. I finished the season at the inaugural Challenge Henley-on-Thames which threw up its own tests and I finished in 12hr 12mins, slightly disappointed.
My Ironman trilogy was over a year in the making. There where highs and lows, injuries, bruises, lots of frustration, DOMS and the biggest achievements and buzz I have ever felt. All in all, this was one of the best years of my life and here is some of what I've learnt to help you achieve the same.
SURROUND YOURSELF WITH PEOPLE IN THE KNOW The first thing I did when I decided to race Triathlon was join a club. There are numerous benefits of joining a club and some are better then others. The best reason is, that if you don't know, surround yourself with people that do. Joining a club will help you meet people to ask all of those tri related questions you have - and you'll have many. You'll meet people to train with and hopefully they'll also have squad swim sessions. At IM Lanzarote, 15 members of my club were staying at the same hotel, some racing and some who just came to watch and cheer. Having all these people around me, made me very relaxed and I really wasn't worried about anything. I knew I had all the right stuff in the right bags, I knew where I had to be at what time, and it made the whole experience less stressful thaen it could have been.
COACH/TRAINING PLAN I took on a coach who wrote a weekly training plan for me to follow. You don't have to take on a coach, you could always read coaching books such as 'The Triathletes Training Bible' by Joe Friel. This book describes the different aspects of training and shows you how to create your own training plan. Personally I preferred to go with a coach (you can get coaches online from �60 to �100+ per month to give you bespoke training plans). The thing I liked about having a coach is that I did not have to worry about a plan and that I also had someone to answer to. He was that voice on my shoulder giving me that extra push and if they are a good coach you'll want to work for them.
TRAINING AND DIET You hear the term 101% or 110% a lot in the sports world. When it comes to the world of endurance training and you're training 15 to 20 hours a week, completing 100% is rare, additional training just doesn't normally happen. Let's be realistic, when you're putting in the hours everyday and sometimes twice a day, things don't always go to plan. You might have over trained and not recovered from your long bike ride, work and life can just get in the way. This is why you should be aiming to get things right 90% of the time. This goes for training and for whatever diet plan you are following. We are human, so don't worry about it if you get it wrong. Tomorrow is a new day, use that motivation to get it right then.
BIKE FITNESS This will make or break your race. The best way for you to look at it, is that depending on your swimming ability, you just need to get through the swim, an Ironman has never been won in the swim. After T1 you will spend the largest proportion of mileage and time in the race on the bike, so you want to have sufficient fitness to get you through in a decent time and leave you with enough legs to put in a good run. The more advanced your bike fitness, the better position you'll be left to run the marathon.
In Part 2, I will follow on from Bike Fitness by explaining how Brick Sessions are a fantastic way of replicating a race scenario in training.
I am Paul Weinreich owner of Titan Personal Training based in North London. I specialise in Strength & Conditioning for athletes in variety of sports, find out how I can help you increase your performance visit my website: http://www.titanpersonaltraining.com/
Article Source: [http://EzineArticles.com/?Ironman-Triathlon---Tips-for-Your-First-Season-Part-1&id=6715106] Ironman Triathlon - Tips for Your First Season Part 1
Friday, December 16, 2011
The Great Wall Workout
By [http://ezinearticles.com/?expert=MJ_Herbert]MJ Herbert
The Great Wall at Badaling outside of Beijing, China. I had the unique opportunity to visit Beijing in China. I finally had the chance to mark one off the bucket list - a trip to the great wall. This wall provides a fantastic opportunity to boost your heart rate and get a great workout along with breathtaking views. It was an extremely foggy day in Beijing and started to snow. My Chinese friend was hesitant, the road may be closed, it may be snowing, the fog may be too much. I was not going not let these minor things stop me. I get concerned when 70 mph winds close lifts at the peaks of mountains, sometimes... It is all about being prepared and I was. I had the full range of coats and boots and was ready for anything. (Actually - I had my backpack complete with my 10 essentials - boy scouts will understand - first aid, flame, water, compass, knife etc) As expected - it seems the culture there is a little conservative. We ended up parking 2 spots away from the tram and soon we ascended on a tram to the top of the mountain at the wall at Badaling. It was a perfect day - no wind, about 0 deg C and no crowds.
We started out walking up the wall - I quickly realized it would take a while as people were pulling themselves up the steep walkways (a little icy, very little actually). �Most of the areas has steps but some were just flat ramps. �It required pulling up the side rails, it reminded me of the climb up Half Dome at Yosemite! Some of the stairs were like the stairs you would go down to your basement. Almost vertical! �We walked for about 10 minutes and I noticed my friend was starting to lag. �We made it about 2 blocks when he indicated he was winded and could not continue. What? AHHHHH! I gathered my calm... I talked him into another 10 minutes - including down some steep hills. I decided he was more than I could carry and from his breathing, a heart attack may be next. We decided we were as far as he should go. I decided to go further alone. �I was prepared, the weather was perfect and I was here for adventure.
I figured I would catch him on the way back. I pushed on and continued - now at a faster pace since I was not waiting for anyone. The number of people quickly dwindled. I could tell my endurance training was kicking in as I passed a lot of people looking pretty harried. After several steep hills, I came across a lookout tower. It had a room with 2 locked gates. I can only imagine it was for prisoners. It had to be pretty cold there! I continued on for maybe an hour. It was awesome.
If I did not have to go back and catch up with my friend - I would have taken several hours. I decided I had maybe 1 hour to spend on my little workout. I could have walked all day. Sigh. I started back with a little speed. I soon was really hot. Off came the coat and I had the military look going. Just a t-shirt and a backpack cruising up the hills. I got some serious sweat on! This was becoming a fairly nice workout. People were aghast at my tshirt look as they bundled up like it was Antarctica. Silly. I soon was back to the last few blocks and came across my friend. I had caught him! It was indeed a good workout. NICE!
After talking with some locals - I found out there is actually a Marathon held at the wall. (Yes - also a half and a 10k). For a tour price of about $1200 USD, you can do it right including visiting some of the nearby required sights in Beijing. It includes the Forbidden City, one of the shopping "malls" (Silk or Pearl). �Airfare not included in this price. I found a site dedicated to it. See rel=nofollow [http://www.great-wall-marathon.com/Itinerary.aspx]http://www.great-wall-marathon.com/Itinerary.aspx. I am thinking I just added to the bucket list. How can I not do this?
About the author: MJ Herbert has been active in Triathlons for over 4 years and has created a checklist of critical gear needed to be successful in triathlons. An entire year of workouts can be ruined by forgetting a critical item. Don't be the person that sits in transition wondering how they forgot a critical piece of gear. Get your copy of the [http://giftsfortriathletes.com/?page_id=27]Triathlete Checklist now. This list also is the perfect list for finding [http://giftsfortriathletes.com]Gifts for Triathletes. You have full permission to reprint my article as long as this box is kept unchanged.
Article Source: [http://EzineArticles.com/?The-Great-Wall-Workout&id=6750313] The Great Wall Workout
The Great Wall at Badaling outside of Beijing, China. I had the unique opportunity to visit Beijing in China. I finally had the chance to mark one off the bucket list - a trip to the great wall. This wall provides a fantastic opportunity to boost your heart rate and get a great workout along with breathtaking views. It was an extremely foggy day in Beijing and started to snow. My Chinese friend was hesitant, the road may be closed, it may be snowing, the fog may be too much. I was not going not let these minor things stop me. I get concerned when 70 mph winds close lifts at the peaks of mountains, sometimes... It is all about being prepared and I was. I had the full range of coats and boots and was ready for anything. (Actually - I had my backpack complete with my 10 essentials - boy scouts will understand - first aid, flame, water, compass, knife etc) As expected - it seems the culture there is a little conservative. We ended up parking 2 spots away from the tram and soon we ascended on a tram to the top of the mountain at the wall at Badaling. It was a perfect day - no wind, about 0 deg C and no crowds.
We started out walking up the wall - I quickly realized it would take a while as people were pulling themselves up the steep walkways (a little icy, very little actually). �Most of the areas has steps but some were just flat ramps. �It required pulling up the side rails, it reminded me of the climb up Half Dome at Yosemite! Some of the stairs were like the stairs you would go down to your basement. Almost vertical! �We walked for about 10 minutes and I noticed my friend was starting to lag. �We made it about 2 blocks when he indicated he was winded and could not continue. What? AHHHHH! I gathered my calm... I talked him into another 10 minutes - including down some steep hills. I decided he was more than I could carry and from his breathing, a heart attack may be next. We decided we were as far as he should go. I decided to go further alone. �I was prepared, the weather was perfect and I was here for adventure.
I figured I would catch him on the way back. I pushed on and continued - now at a faster pace since I was not waiting for anyone. The number of people quickly dwindled. I could tell my endurance training was kicking in as I passed a lot of people looking pretty harried. After several steep hills, I came across a lookout tower. It had a room with 2 locked gates. I can only imagine it was for prisoners. It had to be pretty cold there! I continued on for maybe an hour. It was awesome.
If I did not have to go back and catch up with my friend - I would have taken several hours. I decided I had maybe 1 hour to spend on my little workout. I could have walked all day. Sigh. I started back with a little speed. I soon was really hot. Off came the coat and I had the military look going. Just a t-shirt and a backpack cruising up the hills. I got some serious sweat on! This was becoming a fairly nice workout. People were aghast at my tshirt look as they bundled up like it was Antarctica. Silly. I soon was back to the last few blocks and came across my friend. I had caught him! It was indeed a good workout. NICE!
After talking with some locals - I found out there is actually a Marathon held at the wall. (Yes - also a half and a 10k). For a tour price of about $1200 USD, you can do it right including visiting some of the nearby required sights in Beijing. It includes the Forbidden City, one of the shopping "malls" (Silk or Pearl). �Airfare not included in this price. I found a site dedicated to it. See rel=nofollow [http://www.great-wall-marathon.com/Itinerary.aspx]http://www.great-wall-marathon.com/Itinerary.aspx. I am thinking I just added to the bucket list. How can I not do this?
About the author: MJ Herbert has been active in Triathlons for over 4 years and has created a checklist of critical gear needed to be successful in triathlons. An entire year of workouts can be ruined by forgetting a critical item. Don't be the person that sits in transition wondering how they forgot a critical piece of gear. Get your copy of the [http://giftsfortriathletes.com/?page_id=27]Triathlete Checklist now. This list also is the perfect list for finding [http://giftsfortriathletes.com]Gifts for Triathletes. You have full permission to reprint my article as long as this box is kept unchanged.
Article Source: [http://EzineArticles.com/?The-Great-Wall-Workout&id=6750313] The Great Wall Workout
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