By [http://ezinearticles.com/?expert=Jarrod_Fritsch]Jarrod Fritsch
How do you decide what equipment you need for your very first triathlon?
The equipment required for a triathlon can be a daunting task for the beginner triathlete. It is not just what is required; it is the number of different options that are out there to choose from. If you flick through any triathlon magazine, there are a multitude of different items to choose from, and often you close the magazine more confused than when you opened it.
The common questions regarding the type of triathlon equipment are:
- What bike should I get?
- Do I need a wetsuit?
- What clothes should I wear?
As a triathlon beginner, I suggest that we keep things are simple as possible. The fancy "toys" can come later.
There is no need to go out and buy a new bike (unless of course you currently don't have one, and even then you could borrow one), or to buy all of the various training aids & tools that are out there.
For your very first triathlon you just need to have the basic equipment.
Swimming Leg: The essential items for the swim portion of your triathlon racing and training are goggles and a swim cap (and of course some swimmers!!). You could add a competitive swim suit (usually made of lycra) if you will feel more comfortable. A wetsuit may be required if there is an open-water swim in cold water.
Suggestion: Having a good pair of goggles is a wise investment. You want to make sure that they are water tight and are not going to fall off during your swim.
Cycle Leg: The essential item to have for the bike portion of your race is a bike. It is also mandatory at every triathlon event to have a helmet.
For your fist triathlon, any bike that is roadworthy and is in a good condition is more than suitable. Many people actually borrow a bike for their first triathlon. If you do borrow a bike from someone, you just want to make sure that you get a chance to ride on it before the race so that you are familiar with how it handles.
I would also highly recommend having at least one (1) water bottle with you on the bike so that you can re-hydrate (as the bike is the first chance that you will get to re-hydrate from the start of the race).
Additional items for the bike leg of the triathlon may include; cycling or tri shorts, and repair equipment (spare tires, puncture kit, etc).
Run Leg: The essential item here is to have a pair of running shoes that is comfortable and fits your feet well. It is important that the shoes do not pinch or rub anywhere. You want to make sure that you do you some run training with the shoes that you are going to wear during the race.
In addition, your running outfit (clothes) should be comfortable and breathable and this should include a cap. You want to make sure that none of the clothes that you are wearing cause any rubbing or chaffing as this will make for a very unpleasant racing experience and may leave you wondering if triathlon is really a sport that you should continue with.
In summary, you want to make sure that the equipment that you use fits you well and that you feel comfortable using it. Remember that your equipment doesn't have to be perfect; it simply needs to be functional.
Jarrod Fritsch http://www.MultiSportFitnessTips.com
Did you know that Triathlon is one of the fastest growing sports in the world?
Jarrod offers Triathlon Training for Beginners.
Jarrod offers a unique approach to training and racing, one that cuts through the "mystery" of how to train and prepare for your triathlon racing. Jarrod understands the needs of the beginner triathlete and offers an approach to training that caters for the demands of a busy schedule.
If you want to learn more about preparing for your first triathlon visit http://www.MultiSportFitnessTips.com/offer and purchase my "Triathlon Training for Beginners" guide. This guide will demystify how to get started in Triathlon and prepare for your first race.
Article Source: [http://EzineArticles.com/?Equipment-for-Your-First-Triathlon&id=6431675] Equipment for Your First Triathlon
Tuesday, January 31, 2012
Sunday, January 29, 2012
Triathlon Toughness - A Champion's Mind Dissected for the Triathlon Beginner
By [http://ezinearticles.com/?expert=Braedan_Lalor]Braedan Lalor
Triathlon tough, what does it mean? Triathletes have awesome bodies, but what about the stuff between their ears? What about their indomitable will? What does it mean to be triathlon tough and how can a triathlon beginner get there?
Let's start with a general understanding of sport mental toughness, and then we'll talk more specifically about triathlon. Toughness begins with two root attributes. First, knowing who you are and second, knowing what you want.
Are you surprised that these are so important? They are beyond important, psychologists would consider them essential. Here's why.
First let's cover knowing who you are. An endurance race is, at it's core, a test of one's ability to endure discomfort. In medicine, we would call anything uncomfortable, a noxious stimulus, with the word noxious meaning painful or damaging. Withstanding discomfort willingly, is only possible when the motivation is powerfully rooted in our identity as a person. Also, it is essential that the identity is strong. Some might call this a strong self image.
If our view of ourselves is weak and wavering then we are certain to let ourselves off the hook when faced with the discomfort of an endurance race. After all, does it really matter whether we complete our race or whether we get the time that we want? Does it matter so much that we will endure hours of noxious stimuli? With that in mind, will we even put in the training?
Now, I also said previously that knowing what you want is the second pre requisite to triathlon toughness. By knowing what you want, I mean having a real goal. I would define a real goal as one which you are prepared to give something up for, in order to achieve. That's really the difference between a person liking to have something and actually wanting to have something.
Here's an example, we would all like to succeed in school and achieve our PhD's, that would be nice, wouldn't it? Having a nice PhD degree hanging on the wall in our home office gathering dust, and saying at dinner parties, "Um, actually it's Doctor Jones." If given a choice of having the degree or not, everybody would certainly like to have it.
Of course, there is the other side. Many people would not mention getting a PhD as a goal with their full conviction behind it. That's too risky, and they would sooner hedge their statements with some maybe's, and "I'm thinking about getting..." However, while it's true that most people hedge, the person who states their goal clearly and means it, really wants it - thus it's a real goal.
So what happens to the triathlon beginner without a strong self image and a real goal? There is only one outcome possible, at some stage in the training or the race, Tanking will occur. Tanking is essentially giving up, but is often expressed more creatively than that, because nobody wants to show themselves to be a "quitter."
So they make creative excuses. They may use an injury, or blame their shoes, a poor night's sleep, or the way the earth is revolving on it's axis, whatever it is, it gets them off the hook with their fragile pride intact.
Sometimes tanking even occurs before the training begins, and is evident in the excuses that we make, hedging against an imperfect outcome. It may be in the form of ridicule, perhaps by making the statement, "Ironman is for weenies, sprint triathlon is where it's at," or a denial that finishing the race or the training even matters, for example "I'm just as happy when I don't complete the race." Really? Just as happy?
If you find yourself verbally hedging your goals, you need to ask yourself if the things that you are telling people is the honest truth. Even though those words are spoken early in the process of training or deciding on an event, if deep down you are lying to yourself, it is still tanking.
That provides an introduction to the topic of triathlon mental toughness, which is important for competitors at all levels, but this article is primarily meant to inform beginner triathletes, so that they can practice good mental principles at the onset of their training. Since this is an introduction, it would stand to reason that there is more information on this topic that can help you. I hope, however, that as a triathlon beginner, you give some thought to the content covered above, and recognize for yourself the powerful advantage which you can gain from honing your mind as you hone your body.
Braedan Lalor is a sport scientist and former Ironman physical therapist with huge experience working with athletes of all levels in a wide variety of sports. His Triathlon Beginner blog is full of practical advice, as well as wonderful insights on how to boost your training and your health through the application of simple sport science. For more on the champion triathlete's mind, click this link to his mental toughness post. http://www.triathlonbeginner.org/ http://www.triathlonbeginner.org/triathlon-beginner/triathlon-beginner-dissecting-the-champion-triathletes-brain
Article Source: [http://EzineArticles.com/?Triathlon-Toughness---A-Champions-Mind-Dissected-for-the-Triathlon-Beginner&id=6420054] Triathlon Toughness - A Champion's Mind Dissected for the Triathlon Beginner
Triathlon tough, what does it mean? Triathletes have awesome bodies, but what about the stuff between their ears? What about their indomitable will? What does it mean to be triathlon tough and how can a triathlon beginner get there?
Let's start with a general understanding of sport mental toughness, and then we'll talk more specifically about triathlon. Toughness begins with two root attributes. First, knowing who you are and second, knowing what you want.
Are you surprised that these are so important? They are beyond important, psychologists would consider them essential. Here's why.
First let's cover knowing who you are. An endurance race is, at it's core, a test of one's ability to endure discomfort. In medicine, we would call anything uncomfortable, a noxious stimulus, with the word noxious meaning painful or damaging. Withstanding discomfort willingly, is only possible when the motivation is powerfully rooted in our identity as a person. Also, it is essential that the identity is strong. Some might call this a strong self image.
If our view of ourselves is weak and wavering then we are certain to let ourselves off the hook when faced with the discomfort of an endurance race. After all, does it really matter whether we complete our race or whether we get the time that we want? Does it matter so much that we will endure hours of noxious stimuli? With that in mind, will we even put in the training?
Now, I also said previously that knowing what you want is the second pre requisite to triathlon toughness. By knowing what you want, I mean having a real goal. I would define a real goal as one which you are prepared to give something up for, in order to achieve. That's really the difference between a person liking to have something and actually wanting to have something.
Here's an example, we would all like to succeed in school and achieve our PhD's, that would be nice, wouldn't it? Having a nice PhD degree hanging on the wall in our home office gathering dust, and saying at dinner parties, "Um, actually it's Doctor Jones." If given a choice of having the degree or not, everybody would certainly like to have it.
Of course, there is the other side. Many people would not mention getting a PhD as a goal with their full conviction behind it. That's too risky, and they would sooner hedge their statements with some maybe's, and "I'm thinking about getting..." However, while it's true that most people hedge, the person who states their goal clearly and means it, really wants it - thus it's a real goal.
So what happens to the triathlon beginner without a strong self image and a real goal? There is only one outcome possible, at some stage in the training or the race, Tanking will occur. Tanking is essentially giving up, but is often expressed more creatively than that, because nobody wants to show themselves to be a "quitter."
So they make creative excuses. They may use an injury, or blame their shoes, a poor night's sleep, or the way the earth is revolving on it's axis, whatever it is, it gets them off the hook with their fragile pride intact.
Sometimes tanking even occurs before the training begins, and is evident in the excuses that we make, hedging against an imperfect outcome. It may be in the form of ridicule, perhaps by making the statement, "Ironman is for weenies, sprint triathlon is where it's at," or a denial that finishing the race or the training even matters, for example "I'm just as happy when I don't complete the race." Really? Just as happy?
If you find yourself verbally hedging your goals, you need to ask yourself if the things that you are telling people is the honest truth. Even though those words are spoken early in the process of training or deciding on an event, if deep down you are lying to yourself, it is still tanking.
That provides an introduction to the topic of triathlon mental toughness, which is important for competitors at all levels, but this article is primarily meant to inform beginner triathletes, so that they can practice good mental principles at the onset of their training. Since this is an introduction, it would stand to reason that there is more information on this topic that can help you. I hope, however, that as a triathlon beginner, you give some thought to the content covered above, and recognize for yourself the powerful advantage which you can gain from honing your mind as you hone your body.
Braedan Lalor is a sport scientist and former Ironman physical therapist with huge experience working with athletes of all levels in a wide variety of sports. His Triathlon Beginner blog is full of practical advice, as well as wonderful insights on how to boost your training and your health through the application of simple sport science. For more on the champion triathlete's mind, click this link to his mental toughness post. http://www.triathlonbeginner.org/ http://www.triathlonbeginner.org/triathlon-beginner/triathlon-beginner-dissecting-the-champion-triathletes-brain
Article Source: [http://EzineArticles.com/?Triathlon-Toughness---A-Champions-Mind-Dissected-for-the-Triathlon-Beginner&id=6420054] Triathlon Toughness - A Champion's Mind Dissected for the Triathlon Beginner
Friday, January 27, 2012
Ironman Triathlon Confidence Using NLP
By [http://ezinearticles.com/?expert=Steven_C_Ladd]Steven C Ladd
It can be argued that the Ironman Triathlon is the "toughest sport on earth".
The amount of time and effort required to train for three separate sports is unparalleled in the world of athletics.
What is often overlooked are the extreme mental/emotional demands of the training and racing.
For a triathlete to consistently perform at peak performance levels, they must have the ability to control their mental/emotional states, especially prior to and during the race events.
One valuable tool for this is called "Anchoring", from the world of Neuro-Linguistic Programing (NLP)
What is an anchor?
An anchor is formed when an internal response becomes associated with an external stimulus. Think Pavlov and his salivating dogs.
Hear A Bell = Salivate
We can use a similar process for "anchoring" any positive mental state to a specific action. You will simply replace the "bell" with an action like touching a specific knuckle on your hand, and replace "salivating" with something more useful, for example "confidence".
EXAMPLE - How to Set an Anchor for Confidence
1) Recall a time when you felt the most confident in your life, in relation to triathlons or otherwise.
2) Now you need to "ramp up" the positive emotion! In order to do this, you must completely put yourself into your remembered scene. I want you to get up and move the way you would be moving in this situation. FEEL what you would be feeling (confidence). Hear what you would be hearing, and see what you would be seeing. Take this emotion of confidence and intensify it by 10X. Sense it as energy surging through your body. Imagine the crowds of spectators cheering you on. Then imagine it as another bolt of confidence that shoots through your body and intensifies your feelings of confidence by another 10X!!
3) When you sense you are at your peak intensity of confidence emotions, set your physical anchor to this state.
4) How to choose your anchor - you can use almost anything for your anchor, as long as it is not a common action that you do in everyday life. For example, you could tap your right shoulder with your left hand. I'm going to suggest my favorite anchors, for reasons I will reveal shortly. I suggest using the knuckles of your non-dominate hand. For example, if you are right-handed, take you right index finger and push down on the knuckle of your left index finger. This could be your anchor for confidence.
5) Now come out of your emotional state for a minute or two. Count backwards from 20 - 0. This will "break" your emotional state.
6) Next, repeat steps 1-5 at least two more times, with enthusiasm.
7) Test the strength of your anchor - Once again, break your emotional state. Then "fire-off" your anchor (in this case pushing down on the knuckle of your left index finger). You should get the surge of confidence that you have anchored to that action.
If you get a strong feeling of confidence, then you have set a solid anchor. If not, then you need to keep working on the intensity of your emotion, and perhaps just a bit more repetition.
About The Author:
Triathlete Coach Stephen Ladd is the creator of The Renegade Triathlete Psychology System which combines Hypnosis, NLP and Energy Mechanics; providing triathletes of all levels a do-it-yourself method of training the subconscious mind for peak performance, and controlling the important mental/emotional mindset needed for training and racing. To discover these powerful tools and watch a free video demonstration, visit http://triathlonmentaltraining.com
Article Source: [http://EzineArticles.com/?Ironman-Triathlon-Confidence-Using-NLP&id=6444860] Ironman Triathlon Confidence Using NLP
It can be argued that the Ironman Triathlon is the "toughest sport on earth".
The amount of time and effort required to train for three separate sports is unparalleled in the world of athletics.
What is often overlooked are the extreme mental/emotional demands of the training and racing.
For a triathlete to consistently perform at peak performance levels, they must have the ability to control their mental/emotional states, especially prior to and during the race events.
One valuable tool for this is called "Anchoring", from the world of Neuro-Linguistic Programing (NLP)
What is an anchor?
An anchor is formed when an internal response becomes associated with an external stimulus. Think Pavlov and his salivating dogs.
Hear A Bell = Salivate
We can use a similar process for "anchoring" any positive mental state to a specific action. You will simply replace the "bell" with an action like touching a specific knuckle on your hand, and replace "salivating" with something more useful, for example "confidence".
EXAMPLE - How to Set an Anchor for Confidence
1) Recall a time when you felt the most confident in your life, in relation to triathlons or otherwise.
2) Now you need to "ramp up" the positive emotion! In order to do this, you must completely put yourself into your remembered scene. I want you to get up and move the way you would be moving in this situation. FEEL what you would be feeling (confidence). Hear what you would be hearing, and see what you would be seeing. Take this emotion of confidence and intensify it by 10X. Sense it as energy surging through your body. Imagine the crowds of spectators cheering you on. Then imagine it as another bolt of confidence that shoots through your body and intensifies your feelings of confidence by another 10X!!
3) When you sense you are at your peak intensity of confidence emotions, set your physical anchor to this state.
4) How to choose your anchor - you can use almost anything for your anchor, as long as it is not a common action that you do in everyday life. For example, you could tap your right shoulder with your left hand. I'm going to suggest my favorite anchors, for reasons I will reveal shortly. I suggest using the knuckles of your non-dominate hand. For example, if you are right-handed, take you right index finger and push down on the knuckle of your left index finger. This could be your anchor for confidence.
5) Now come out of your emotional state for a minute or two. Count backwards from 20 - 0. This will "break" your emotional state.
6) Next, repeat steps 1-5 at least two more times, with enthusiasm.
7) Test the strength of your anchor - Once again, break your emotional state. Then "fire-off" your anchor (in this case pushing down on the knuckle of your left index finger). You should get the surge of confidence that you have anchored to that action.
If you get a strong feeling of confidence, then you have set a solid anchor. If not, then you need to keep working on the intensity of your emotion, and perhaps just a bit more repetition.
About The Author:
Triathlete Coach Stephen Ladd is the creator of The Renegade Triathlete Psychology System which combines Hypnosis, NLP and Energy Mechanics; providing triathletes of all levels a do-it-yourself method of training the subconscious mind for peak performance, and controlling the important mental/emotional mindset needed for training and racing. To discover these powerful tools and watch a free video demonstration, visit http://triathlonmentaltraining.com
Article Source: [http://EzineArticles.com/?Ironman-Triathlon-Confidence-Using-NLP&id=6444860] Ironman Triathlon Confidence Using NLP
Wednesday, January 25, 2012
Triathlon Mental Training With Hypnosis
By [http://ezinearticles.com/?expert=Steven_C_Ladd]Steven C Ladd
Hypnosis can be a powerful tool in your triathlon mental training toolbox to overcome self-defeating beliefs, eliminate pre-race jitters, and even fight through the inevitable pains of "the toughest sport on earth" i.e. fatigue, nausea, cramps, etc.
It is important to point out that there are different types of hypnosis, and that they have different uses and intentions.
Don't get confused into thinking that hypnosis is just the funny stuff you see on stage at the state fair or in Vegas... baby. That's "entertainment" or "stage" hypnosis. Obviously the purpose is to have some fun and get a few laughs.
The kind of hypnosis that will actually benefit your triathlon training is therapeutic, sports-specific hypnosis.
Although the specifics can differ based on the hypnotherapist that you work with, here is generally how a session works:
You are interviewed regarding your goals and addressing any questions you may have about the hypnosis session. You will also be screened for any possible reason that you should not partake in a hypnotherapy session. Hypnosis is contraindicated in clients suffering from severe psychiatric disorders, or those under the influence of drugs or alcohol.
You are invited to get comfortable and relax in a seated or lying position. Then the hypnotherapist will guides you through a relaxation module.
Once relaxed, the hypnotherapist makes positive suggestions regarding your triathlete training and racing performance, based on your initial interview and goals.
You are then gently brought out of your relaxation and into a fresh and vibrant state.
You should be given an audio recording of the session so you can listen to it at least once a day for a period of 21 days.
A few key points:
The American Medical Association approved hypnosis in 1958, calling it a viable and beneficial health alternative. Since then thousands of Americans have benefited from its use.
Although you will be deeply relaxed, you will be awake and aware at all times.
You cannot be hypnotized against your will or without your consent.
The purpose of getting you into a relaxed state is so that your conscious mind can "let go".
This will then allow your "sub-conscious" mind to be more open to the positive suggestions from the hypnotherapist regarding your triathlon training and racing goals.
Your "sub-conscious" mind will store these positive suggestions in your mental data base for future use in your triathlete endeavors.
As you can see, hypnosis is an effective and passive way for you to perform triathlon mental training, and have greater success in your racing and in everyday pursuits.
About The Author:
Triathlete Coach Stephen Ladd is the creator of the first complete alternative psychology system designed specifically for triathletes and the demands of "the toughest sport on earth". His ground-breaking system The Renegade Triathlete Psychology System combines Hypnosis, NLP and Energy Mechanics; providing triathletes of all levels a do-it-yourself method of training the subconcious mind for peak performance, and controlling the important mental/emotional mindset needed for training and racing. To discover these powerful tools and watch a free video demonstration, visit http://triathlonmentaltraining.com
Article Source: [http://EzineArticles.com/?Triathlon-Mental-Training-With-Hypnosis&id=6457828] Triathlon Mental Training With Hypnosis
Hypnosis can be a powerful tool in your triathlon mental training toolbox to overcome self-defeating beliefs, eliminate pre-race jitters, and even fight through the inevitable pains of "the toughest sport on earth" i.e. fatigue, nausea, cramps, etc.
It is important to point out that there are different types of hypnosis, and that they have different uses and intentions.
Don't get confused into thinking that hypnosis is just the funny stuff you see on stage at the state fair or in Vegas... baby. That's "entertainment" or "stage" hypnosis. Obviously the purpose is to have some fun and get a few laughs.
The kind of hypnosis that will actually benefit your triathlon training is therapeutic, sports-specific hypnosis.
Although the specifics can differ based on the hypnotherapist that you work with, here is generally how a session works:
You are interviewed regarding your goals and addressing any questions you may have about the hypnosis session. You will also be screened for any possible reason that you should not partake in a hypnotherapy session. Hypnosis is contraindicated in clients suffering from severe psychiatric disorders, or those under the influence of drugs or alcohol.
You are invited to get comfortable and relax in a seated or lying position. Then the hypnotherapist will guides you through a relaxation module.
Once relaxed, the hypnotherapist makes positive suggestions regarding your triathlete training and racing performance, based on your initial interview and goals.
You are then gently brought out of your relaxation and into a fresh and vibrant state.
You should be given an audio recording of the session so you can listen to it at least once a day for a period of 21 days.
A few key points:
The American Medical Association approved hypnosis in 1958, calling it a viable and beneficial health alternative. Since then thousands of Americans have benefited from its use.
Although you will be deeply relaxed, you will be awake and aware at all times.
You cannot be hypnotized against your will or without your consent.
The purpose of getting you into a relaxed state is so that your conscious mind can "let go".
This will then allow your "sub-conscious" mind to be more open to the positive suggestions from the hypnotherapist regarding your triathlon training and racing goals.
Your "sub-conscious" mind will store these positive suggestions in your mental data base for future use in your triathlete endeavors.
As you can see, hypnosis is an effective and passive way for you to perform triathlon mental training, and have greater success in your racing and in everyday pursuits.
About The Author:
Triathlete Coach Stephen Ladd is the creator of the first complete alternative psychology system designed specifically for triathletes and the demands of "the toughest sport on earth". His ground-breaking system The Renegade Triathlete Psychology System combines Hypnosis, NLP and Energy Mechanics; providing triathletes of all levels a do-it-yourself method of training the subconcious mind for peak performance, and controlling the important mental/emotional mindset needed for training and racing. To discover these powerful tools and watch a free video demonstration, visit http://triathlonmentaltraining.com
Article Source: [http://EzineArticles.com/?Triathlon-Mental-Training-With-Hypnosis&id=6457828] Triathlon Mental Training With Hypnosis
Monday, January 23, 2012
Prepare to Train for Your First Triathlon
By [http://ezinearticles.com/?expert=Art_Bradley]Art Bradley
You've decided (or think that you've decided) that you want to do a triathlon. Where that idea came from is worthy of discussion and will be a large factor in how long you stay involved with the sport but for our purposes in this article we're going to assume a few things. The first is that you have chosen to do a triathlon. Secondly, that you have not done one before. And third, you do not really know where to begin in your quest to fulfill this goal.
This short article will offer a few tips for you to consider in preparation for beginning the training process of becoming a triathlete, with a completed race under your race belt! It is by no means complete and it does not go into specifics. We'll discuss those topics and many others as we go along. But for now, have a seat, get comfy, and read on. Before you start swimming lap after lap in the pool, before you sign up for that century ride next weekend, before you lace up your beat-up pair of training shoes to go out on your first run, take note of the following tips meant to help you mentally prepare for the task ahead.
1. Part of your goal in training most likely is to, at some point, compete in and finish a race. Makes sense, right? Of course. Picking the right race for you and for your situation is critical to your continuing to enjoy and take part in the sport. Basically, short and nearby is a better option for your first race than long and far away would be. There will be plenty of time to pack up the family in the camper and head off for places undiscovered in search of that perfect triathlon - later. In truth, one of the joys of being a triathlete is that there are races in every part of the country and all around the world for that matter. Now though, you are just getting your feet wet, so to speak. Short and nearby, okay?
2. Rent or borrow now. Do not buy. Triathlon can become a fairly expensive sport very quickly if you let it. While it is really fun to shop for all the cool stuff that is available to us triathletes - wait awhile before opening up your pocketbook or wallet and watching your paycheck disappear. When you get around to doing that, it will be fun, but for your first event, see what you can rent or borrow - until you know that this is something you want to do again, and again and again.... Oh, and one other thing. Yes, that old Schwinn cruiser will work - for now. Any bike will do for this first triathlon. The goal and purpose is to have fun!
3. With number 2 above firmly imprinted in your mind, here's the exception. Running shoes! This is one piece (pair?) of equipment that it would be wise to invest in. It would be wise to go to a running store, have one of the professional staff fit you, have them do a gait analysis, have them get you in the proper running shoe for YOU and YOUR feet! Your feet will thank you for this consideration. Maintaining happy and contented feet will be a huge factor in whether you want to do another triathlon!
4. You do not need to train as much as you might think. Remember why you are doing this. Is it to get on the podium? Or is it something else. Something that's been burning inside you for months or years seeking fulfillment? To do something different and have fun? If you're strapped for time in your week that's okay. We all are. You can reasonably expect to complete a sprint distance triathlon by training no more than 5 or 6 hours each week. Obviously the more time that you can devote to your training the better (with qualifications that we won't go into here)but do not think that if you don't have an extra 10 or 15 hours in your week that you need to start your search for some other activity. 5-6 hours each week for 8 to 12 weeks and you will have a very satisfying race experience.
5. Plan out your days! If you do not already do this or if time management is as challenging for you as it is for me, now is the time to practice, practice, practice! Whether you choose a coaching service, buy a pre-designed training plan or work up one for yourself - you'll have to fit it into an already busy schedule - yours! It is do-able, but not without a good deal of planning.
6. If you're going to do this, then, you're GOING TO DO THIS! Commit! Be ready to see it through to the end. Practice consistency in training, discipline in time management, patience with yourself (and your coach!), honesty with yourself (and again with your coach) about how you're feeling, if you have to miss a workout. Life happens! To all of us. Our schedules get rearranged daily! That's fine. Just know that to reach your goal, you will have to put the time in. You can adjust it, tweak it, shift and manipulate it to varying degrees, but it cannot be eliminated.
This is just a few of the many tips that we'll be talking about in future articles but I think we have enough here to get you started. As I stated at the beginning of this article, Triathlon is a wonderful sport! It's full of learning and growing experiences, a great way to meet new friends and set up new relationships. It can also be a very fun way of getting fit and staying healthy if done properly. Putting your program together in the proper way for you - how it fits with your current fitness level, how it fits into your current lifestyle, the time management, the nutrition part of it (which we haven't even started talking about yet.) are all important questions that we'll continue to write and talk about.
Train hard, with purpose and a smile!
Coach Art
Art Bradley is a Triathlete, Triathlon coach and developer of training plans for triathletes of all levels. He is also a writer of many personal growth articles, most in some way referencing the sports of triathlon and marathon running. He accesses his experience in the sport of Triathlon in much of his writing. Art has finished two Ironman triathlons, many shorter distance tri's and much of what he brings to his writing comes from the adventure of training and participating in those events. "It is a huge part of my Journey, teaching discipline and patience and most definitely, humility." he says.
Article Source: [http://EzineArticles.com/?Prepare-to-Train-for-Your-First-Triathlon&id=6433367] Prepare to Train for Your First Triathlon
You've decided (or think that you've decided) that you want to do a triathlon. Where that idea came from is worthy of discussion and will be a large factor in how long you stay involved with the sport but for our purposes in this article we're going to assume a few things. The first is that you have chosen to do a triathlon. Secondly, that you have not done one before. And third, you do not really know where to begin in your quest to fulfill this goal.
This short article will offer a few tips for you to consider in preparation for beginning the training process of becoming a triathlete, with a completed race under your race belt! It is by no means complete and it does not go into specifics. We'll discuss those topics and many others as we go along. But for now, have a seat, get comfy, and read on. Before you start swimming lap after lap in the pool, before you sign up for that century ride next weekend, before you lace up your beat-up pair of training shoes to go out on your first run, take note of the following tips meant to help you mentally prepare for the task ahead.
1. Part of your goal in training most likely is to, at some point, compete in and finish a race. Makes sense, right? Of course. Picking the right race for you and for your situation is critical to your continuing to enjoy and take part in the sport. Basically, short and nearby is a better option for your first race than long and far away would be. There will be plenty of time to pack up the family in the camper and head off for places undiscovered in search of that perfect triathlon - later. In truth, one of the joys of being a triathlete is that there are races in every part of the country and all around the world for that matter. Now though, you are just getting your feet wet, so to speak. Short and nearby, okay?
2. Rent or borrow now. Do not buy. Triathlon can become a fairly expensive sport very quickly if you let it. While it is really fun to shop for all the cool stuff that is available to us triathletes - wait awhile before opening up your pocketbook or wallet and watching your paycheck disappear. When you get around to doing that, it will be fun, but for your first event, see what you can rent or borrow - until you know that this is something you want to do again, and again and again.... Oh, and one other thing. Yes, that old Schwinn cruiser will work - for now. Any bike will do for this first triathlon. The goal and purpose is to have fun!
3. With number 2 above firmly imprinted in your mind, here's the exception. Running shoes! This is one piece (pair?) of equipment that it would be wise to invest in. It would be wise to go to a running store, have one of the professional staff fit you, have them do a gait analysis, have them get you in the proper running shoe for YOU and YOUR feet! Your feet will thank you for this consideration. Maintaining happy and contented feet will be a huge factor in whether you want to do another triathlon!
4. You do not need to train as much as you might think. Remember why you are doing this. Is it to get on the podium? Or is it something else. Something that's been burning inside you for months or years seeking fulfillment? To do something different and have fun? If you're strapped for time in your week that's okay. We all are. You can reasonably expect to complete a sprint distance triathlon by training no more than 5 or 6 hours each week. Obviously the more time that you can devote to your training the better (with qualifications that we won't go into here)but do not think that if you don't have an extra 10 or 15 hours in your week that you need to start your search for some other activity. 5-6 hours each week for 8 to 12 weeks and you will have a very satisfying race experience.
5. Plan out your days! If you do not already do this or if time management is as challenging for you as it is for me, now is the time to practice, practice, practice! Whether you choose a coaching service, buy a pre-designed training plan or work up one for yourself - you'll have to fit it into an already busy schedule - yours! It is do-able, but not without a good deal of planning.
6. If you're going to do this, then, you're GOING TO DO THIS! Commit! Be ready to see it through to the end. Practice consistency in training, discipline in time management, patience with yourself (and your coach!), honesty with yourself (and again with your coach) about how you're feeling, if you have to miss a workout. Life happens! To all of us. Our schedules get rearranged daily! That's fine. Just know that to reach your goal, you will have to put the time in. You can adjust it, tweak it, shift and manipulate it to varying degrees, but it cannot be eliminated.
This is just a few of the many tips that we'll be talking about in future articles but I think we have enough here to get you started. As I stated at the beginning of this article, Triathlon is a wonderful sport! It's full of learning and growing experiences, a great way to meet new friends and set up new relationships. It can also be a very fun way of getting fit and staying healthy if done properly. Putting your program together in the proper way for you - how it fits with your current fitness level, how it fits into your current lifestyle, the time management, the nutrition part of it (which we haven't even started talking about yet.) are all important questions that we'll continue to write and talk about.
Train hard, with purpose and a smile!
Coach Art
Art Bradley is a Triathlete, Triathlon coach and developer of training plans for triathletes of all levels. He is also a writer of many personal growth articles, most in some way referencing the sports of triathlon and marathon running. He accesses his experience in the sport of Triathlon in much of his writing. Art has finished two Ironman triathlons, many shorter distance tri's and much of what he brings to his writing comes from the adventure of training and participating in those events. "It is a huge part of my Journey, teaching discipline and patience and most definitely, humility." he says.
Article Source: [http://EzineArticles.com/?Prepare-to-Train-for-Your-First-Triathlon&id=6433367] Prepare to Train for Your First Triathlon
Saturday, January 21, 2012
Triathlon Shoes - Making It To The Finish
By [http://ezinearticles.com/?expert=Darren_W_Chow]Darren W Chow
Triathlon is one of the most challenging endurance events in the world of sports. Not only does this event measure the agility of the athletes, but the endurance and stamina as well. Triathlon races are held in various parts of the world regularly.
In fact, there are prominent triathlon organizations that sponsor annual triathlon events that are attended by athletes from all over the world. Triathlon has indeed gained favor and popularity from various sports enthusiasts all over the world.
In preparing for triathlon races, athletes undergo rigorous training and exercises. It is important for athletes to have a sound mind and body in order to survive triathlon events. While being physically and mentally fit are most important in these events, the equipment and accessories used are as equally important as well. Since triathlon consists of swimming, cycling, and running; the athletes should be able to perform well in all these events since these are done in succession over large distances.
The bike is an important equipment in a triathlon race. This bike is not an ordinary bike, but is one that is designed especially for races such as triathlon events. In fact, bikes that are used specifically for these races are called triathlon bikes. These bikes have different specifications that road bikes.
Another important component in a triathlon race is the triathlon shoes. The shoes play an important role in any race for that matter. In fact, most sports have especially designed shoes that are appropriate and efficient for a particular sport only. This is so because every sport has unique needs and playing environment. Thus, the shoes should be designed to fit these needs and environments.
In triathlon, the triathlon shoes should be made in such a way that it is most comfortable for running and cycling. Since running is the last event in the race, it is very vital for triathlon shoes to be perfectly effective for such. In fact, according to most triathlon athletes, running is the most important event in triathlon. After all, this event concludes the race. Therefore, it is indeed necessary for athletes to have excellent triathlon shoes.
There are many triathlon shoes available in the market. These shoes come in various designs and sizes. There are shoes that are specifically designed for both men and women. Moreover, famous shoe manufacturers such as Avia and K-Swiss have their own versions of triathlon shoes. The more popular triathlon shoes are those manufactured by Louis Garneau and Pearl Izumi. While there are a number of other great triathlon shoes, the most important thing to consider in buying triathlon shoes is comfortableness. In making the race, it is essential that you feel comfortable in what you wear, most especially your shoes.
For fast recovery from distance running, remember to drink [http://www.ewheyproteinshake.com/]whey protein shakes. Here are some [http://www.ewheyproteinshake.com/Protein-Shake-Reviews-137.html]protein shake reviews.
Article Source: [http://EzineArticles.com/?Triathlon-Shoes---Making-It-To-The-Finish&id=6486775] Triathlon Shoes - Making It To The Finish
Triathlon is one of the most challenging endurance events in the world of sports. Not only does this event measure the agility of the athletes, but the endurance and stamina as well. Triathlon races are held in various parts of the world regularly.
In fact, there are prominent triathlon organizations that sponsor annual triathlon events that are attended by athletes from all over the world. Triathlon has indeed gained favor and popularity from various sports enthusiasts all over the world.
In preparing for triathlon races, athletes undergo rigorous training and exercises. It is important for athletes to have a sound mind and body in order to survive triathlon events. While being physically and mentally fit are most important in these events, the equipment and accessories used are as equally important as well. Since triathlon consists of swimming, cycling, and running; the athletes should be able to perform well in all these events since these are done in succession over large distances.
The bike is an important equipment in a triathlon race. This bike is not an ordinary bike, but is one that is designed especially for races such as triathlon events. In fact, bikes that are used specifically for these races are called triathlon bikes. These bikes have different specifications that road bikes.
Another important component in a triathlon race is the triathlon shoes. The shoes play an important role in any race for that matter. In fact, most sports have especially designed shoes that are appropriate and efficient for a particular sport only. This is so because every sport has unique needs and playing environment. Thus, the shoes should be designed to fit these needs and environments.
In triathlon, the triathlon shoes should be made in such a way that it is most comfortable for running and cycling. Since running is the last event in the race, it is very vital for triathlon shoes to be perfectly effective for such. In fact, according to most triathlon athletes, running is the most important event in triathlon. After all, this event concludes the race. Therefore, it is indeed necessary for athletes to have excellent triathlon shoes.
There are many triathlon shoes available in the market. These shoes come in various designs and sizes. There are shoes that are specifically designed for both men and women. Moreover, famous shoe manufacturers such as Avia and K-Swiss have their own versions of triathlon shoes. The more popular triathlon shoes are those manufactured by Louis Garneau and Pearl Izumi. While there are a number of other great triathlon shoes, the most important thing to consider in buying triathlon shoes is comfortableness. In making the race, it is essential that you feel comfortable in what you wear, most especially your shoes.
For fast recovery from distance running, remember to drink [http://www.ewheyproteinshake.com/]whey protein shakes. Here are some [http://www.ewheyproteinshake.com/Protein-Shake-Reviews-137.html]protein shake reviews.
Article Source: [http://EzineArticles.com/?Triathlon-Shoes---Making-It-To-The-Finish&id=6486775] Triathlon Shoes - Making It To The Finish
Thursday, January 19, 2012
Tips For Swimming in a Triathlon
By [http://ezinearticles.com/?expert=Jarrod_Fritsch]Jarrod Fritsch
The swim is the first section (or leg) of the triathlon race. For many of us, the swim is often the most challenging part of the race, and for new triathletes this is certainly the case.
If you are new to swimming and are not particularly confident in the water, particularly swimming in open water (lake, river, etc.), than I would highly recommend consulting your local swimming club and enquire about swimming lessons. If you do not have a local swimming club there are many valuable resources on the internet that can aid you in correct swimming technique.
Swimming is a very technical sport, so any improvement in technique can take minutes off your swim time. And as a great side benefit, with correct technique you will be able to swim faster and further using less energy, which will greatly benefit the remainder of your race.
If you are a new swimmer, the key is to start your training slowly. By this I mean, start with short distances and have adequate recovery between distances. My thoughts are that it is much better to begin your swim training with small amounts than to overdo it and risk an over-use injury.
The great thing about swimming is that in a very short time, just two to three weeks, you will be more comfortable in the water and be more confident with swimming.
If you are a beginner at swimming, start your training in a pool that allows you to touch the bottom if you become too tired. Your goal is to slowly increase your distance without taking a break.
Each week you want to increase your swim distance by approximately 10%. Continue to do this every week until you are swimming at least 10% further than the actual race that you are training for. So, if the swim length in your upcoming triathlon race is 500m, your target swim distance without stopping during training needs to be at least 550m.
A common mistake that many triathletes make is that their entire swim workouts involve swimming up and down the length of the pool at a constant pace until their allocated distance for that session is completed. Their session does not include any strength & conditioning work, no technique work and no interval training (speed training with recovery).
You need to ensure that your swim training sessions include strength & conditioning, technique and interval training elements. Including these elements in your swim training will assist you in becoming a more competent and competitive swimmer. If you are not sure what you should be doing consult a local swim coach.
Once you can comfortably swim your upcoming race distance plus 10% in a pool, I would highly recommend that you get some practice swimming in open water (if the race that you are going to complete in is held in open water). You want to find water that is similar to the water that you will be swimming on race day. This will give you a feel for swimming in open water and you will be more prepared for your race.
One of the main benefits of performing open water swim training is that you get used to having to navigate your way across the water. In an open water swim there is no black line to follow on the bottom (like that of a pool), often you cannot see the bottom. The more you can practice this the easier you will find the swim come race day.
In summary, be prepared to put in the hours if you are not a natural swimmer. The more you can focus on technique in the early stages of your training the easier swimming will come to you.
Jarrod Fritsch http://www.MultiSportFitnessTips.com
Triathlon is one of the fastest growing sports in the world.
Jarrod offers Triathlon Training for Beginners.
Jarrod offers a unique approach to training and racing, one that cuts through the "mystery" of how to train and prepare for your triathlon racing. Jarrod understands the needs of the beginner triathlete and offers an approach to training that caters for the demands of a busy schedule.
If you want to learn more about preparing for your first triathlon visit http://www.MultiSportFitnessTips.com/offer and purchase my "Triathlon Training for Beginners" guide. this guide will demystify how to get started in Triathlon and prepare for your first race.
Article Source: [http://EzineArticles.com/?Tips-For-Swimming-in-a-Triathlon&id=6497336] Tips For Swimming in a Triathlon
The swim is the first section (or leg) of the triathlon race. For many of us, the swim is often the most challenging part of the race, and for new triathletes this is certainly the case.
If you are new to swimming and are not particularly confident in the water, particularly swimming in open water (lake, river, etc.), than I would highly recommend consulting your local swimming club and enquire about swimming lessons. If you do not have a local swimming club there are many valuable resources on the internet that can aid you in correct swimming technique.
Swimming is a very technical sport, so any improvement in technique can take minutes off your swim time. And as a great side benefit, with correct technique you will be able to swim faster and further using less energy, which will greatly benefit the remainder of your race.
If you are a new swimmer, the key is to start your training slowly. By this I mean, start with short distances and have adequate recovery between distances. My thoughts are that it is much better to begin your swim training with small amounts than to overdo it and risk an over-use injury.
The great thing about swimming is that in a very short time, just two to three weeks, you will be more comfortable in the water and be more confident with swimming.
If you are a beginner at swimming, start your training in a pool that allows you to touch the bottom if you become too tired. Your goal is to slowly increase your distance without taking a break.
Each week you want to increase your swim distance by approximately 10%. Continue to do this every week until you are swimming at least 10% further than the actual race that you are training for. So, if the swim length in your upcoming triathlon race is 500m, your target swim distance without stopping during training needs to be at least 550m.
A common mistake that many triathletes make is that their entire swim workouts involve swimming up and down the length of the pool at a constant pace until their allocated distance for that session is completed. Their session does not include any strength & conditioning work, no technique work and no interval training (speed training with recovery).
You need to ensure that your swim training sessions include strength & conditioning, technique and interval training elements. Including these elements in your swim training will assist you in becoming a more competent and competitive swimmer. If you are not sure what you should be doing consult a local swim coach.
Once you can comfortably swim your upcoming race distance plus 10% in a pool, I would highly recommend that you get some practice swimming in open water (if the race that you are going to complete in is held in open water). You want to find water that is similar to the water that you will be swimming on race day. This will give you a feel for swimming in open water and you will be more prepared for your race.
One of the main benefits of performing open water swim training is that you get used to having to navigate your way across the water. In an open water swim there is no black line to follow on the bottom (like that of a pool), often you cannot see the bottom. The more you can practice this the easier you will find the swim come race day.
In summary, be prepared to put in the hours if you are not a natural swimmer. The more you can focus on technique in the early stages of your training the easier swimming will come to you.
Jarrod Fritsch http://www.MultiSportFitnessTips.com
Triathlon is one of the fastest growing sports in the world.
Jarrod offers Triathlon Training for Beginners.
Jarrod offers a unique approach to training and racing, one that cuts through the "mystery" of how to train and prepare for your triathlon racing. Jarrod understands the needs of the beginner triathlete and offers an approach to training that caters for the demands of a busy schedule.
If you want to learn more about preparing for your first triathlon visit http://www.MultiSportFitnessTips.com/offer and purchase my "Triathlon Training for Beginners" guide. this guide will demystify how to get started in Triathlon and prepare for your first race.
Article Source: [http://EzineArticles.com/?Tips-For-Swimming-in-a-Triathlon&id=6497336] Tips For Swimming in a Triathlon
Tuesday, January 17, 2012
The Garmin 310XT GPS Enabled Watch
By [http://ezinearticles.com/?expert=Joey_Gardo]Joey Gardo
The Garmin 310XT was released in the Spring of 2009 and since then it has become one of Garmin's most popular GPS watch. The Garmin 310XT is a little smaller than other previous models and is actually a direct replacement for the Garmin 305.
This GPS watch was designed to meet the demands of triathletes' who wanted the same technology, that they use on dry land to help measure their personal times of running and cycling, to be able to go into the water with them to measure and analyze the missing third part of their training. To meet this demand the 310XT was developed to be waterproof and has since become a big winner.
Setting up this device takes only a couple of minutes and, after a short series of questioning by the 310XT, you will find that it really easy to learn all the configurations, providing you take the time to read through the supplied manual. (Which I would highly recommend you do this). I know most of you like to dive straight in and try to work things out for yourselves and I must admit I was once guilty of this myself but it really is worth taking the time to read up on how this watch properly works.
A really useful aspect of this GPS watch is that it will give you small little hints and tips to help you with getting used to using the watch. Also this device will provide you with data relating to wattage output and this is achieved by the watches ability to connect and integrate with a bikes power devices.
Another really cool feature Garmin put into the 310XT is the longer battery life which now lasts anywhere up to 20 hours depending on usage. In comparison to most other watches where battery life is somewhat far shorter. In the box are a few different charging plugs so you can take this device away on holiday with you, anywhere in the World.
Out of everything included when you first open up the box the Garmin 310XT itself will stand out like a sore thumb, this is because of its orange trim. You will also get a Heart Rate monitor which straps around your chest. On top of this you will also be provided with the USB stick for uploading and downloading information both to and from your Garmin 310XT to your computer.
During usage this device will prompt you with small vibrations and alarms to help keep you informed of your progress. This is really good for boosting your motivation and keeping you training harder.
I really think you will like the Garmin 310XT as they say the proof really is in the pudding. I know, not a great comparison for a fitness device, however you can get out with this watch, burn off those calories the pudding may put on.
Check out my [http://www.gpswatchreviews.org/garmin-gps-watches/garmin-310xt-review/]Garmin 310XT Review over on my blog [http://www.gpswatchreviews.org]http://www.gpswatchreviews.org.
Article Source: [http://EzineArticles.com/?The-Garmin-310XT-GPS-Enabled-Watch&id=6464527] The Garmin 310XT GPS Enabled Watch
The Garmin 310XT was released in the Spring of 2009 and since then it has become one of Garmin's most popular GPS watch. The Garmin 310XT is a little smaller than other previous models and is actually a direct replacement for the Garmin 305.
This GPS watch was designed to meet the demands of triathletes' who wanted the same technology, that they use on dry land to help measure their personal times of running and cycling, to be able to go into the water with them to measure and analyze the missing third part of their training. To meet this demand the 310XT was developed to be waterproof and has since become a big winner.
Setting up this device takes only a couple of minutes and, after a short series of questioning by the 310XT, you will find that it really easy to learn all the configurations, providing you take the time to read through the supplied manual. (Which I would highly recommend you do this). I know most of you like to dive straight in and try to work things out for yourselves and I must admit I was once guilty of this myself but it really is worth taking the time to read up on how this watch properly works.
A really useful aspect of this GPS watch is that it will give you small little hints and tips to help you with getting used to using the watch. Also this device will provide you with data relating to wattage output and this is achieved by the watches ability to connect and integrate with a bikes power devices.
Another really cool feature Garmin put into the 310XT is the longer battery life which now lasts anywhere up to 20 hours depending on usage. In comparison to most other watches where battery life is somewhat far shorter. In the box are a few different charging plugs so you can take this device away on holiday with you, anywhere in the World.
Out of everything included when you first open up the box the Garmin 310XT itself will stand out like a sore thumb, this is because of its orange trim. You will also get a Heart Rate monitor which straps around your chest. On top of this you will also be provided with the USB stick for uploading and downloading information both to and from your Garmin 310XT to your computer.
During usage this device will prompt you with small vibrations and alarms to help keep you informed of your progress. This is really good for boosting your motivation and keeping you training harder.
I really think you will like the Garmin 310XT as they say the proof really is in the pudding. I know, not a great comparison for a fitness device, however you can get out with this watch, burn off those calories the pudding may put on.
Check out my [http://www.gpswatchreviews.org/garmin-gps-watches/garmin-310xt-review/]Garmin 310XT Review over on my blog [http://www.gpswatchreviews.org]http://www.gpswatchreviews.org.
Article Source: [http://EzineArticles.com/?The-Garmin-310XT-GPS-Enabled-Watch&id=6464527] The Garmin 310XT GPS Enabled Watch
Sunday, January 15, 2012
Learning Lessons From Your Races
By [http://ezinearticles.com/?expert=Robin_J_Dowswell]Robin J Dowswell
This week I competed in 2 races, the first for 3-4 months and including my 1st triathlon for 2 years. It has certainly been a barren period of racing for a Triathlon coach. However it has been very satisfying for me to finally get some racing under my belt, and these races reminded me of the importance of specific race preparation, and also the lessons you can learn from your races. The first of my races was a local 5k running race over mixed terrain, the 2nd an inter-club challenge triathlon over an 800m swim/8miles bike/4miles run.
Lessons learnt from the two races.
I'd managed a 3 week period of unbroken training covering 12 hours on week one, 13 hours on week two and 14 hours on week three. This was spread over swimming, cycling, running and a small amount of general conditioning work. This training followed a 5 week period of diminishing fitness where I'd averaged only 6 hours per week. With the 3 weeks in the bag I felt it was time to try to salvage something from the season and try a few races.
The 5k running race.
I did a 10 minute jog before the start and lined up in the front row. After the whistle I was quickly overtaken by about 9 people. I then worked my way past 5 of them over the next kilometre. By the 2k mark I'd passed another 2 and a group of 3 of us (me, Paul and Tom) then ran together to within 800m of the finish. I then raised the pace and dropped Paul, although I didn't know this at the time. Two loose dogs then held me and Tom up, letting Paul rejoin us. I then raised the pace with 180m to go. This consisted of 100m to a gate exiting the wood, and then a 80m dash to the line. This pace change eliminated Tom, but not Paul, who was able to overhaul me between the gate and finish as we sprinted for the line. So 2nd position over a hilly 5k mixed terrain course in 18:39. Was this a good performance for me and what could I learn from it?
The Start. For me the time was within expectations. The effort had been hard initially and then had felt easier over the last section. In this race, starting as I did was OK, as I was not held up by other runners. This is not always the case, and in cross-country races where narrow paths often feature it can be a major problem. My inability to go faster at the start reminds me of the tactical importance of being able to start faster in some races. I particularly don't like coping with fast starts, and although my steady starts often lead to better overall performances there are times when a faster start would help improve my overall performance. My take home lessons from the start are:
1-Work on fast running starts in training and racing.
2-Warm up for races with faster pace running, short bursts and some sustained efforts to expand the lungs.
The Middle. As the race continued I found myself in the tactical position of being in a group of 3 and being offered to take the lead. Bearing in mind there were other runners behind I did not want to let them catch up and be in contention at the finish, so I took the offer. I was then able to control the pace and kept it at a level I was comfortable with. It is at times like this that you have options such as raising the pace, repeatedly changing the pace or slowing down and letting someone else take over. Each decision has potential consequences, and must be taken in the light of your current capabilities. The great unknown is how the others will respond. I felt I was below my limit, but not ready to risk upping the pace and then slowing down in the last 1-2k, so I continued at a good pace which my companions were happy to follow. With about 2k to go I slowed slightly let Paul take the lead for 2 reasons. Firstly there was a small hill to get up, and secondly we were about to face the wind after climbing the hill. Paul was happy to lead, and so this worked well for me. As we approached 1k to go Paul's pace slowed as we climbed another longer incline so I took the lead, and got the inside line around a turn at the top of the incline. Frankly this section in the middle of the race had gone well. My take home lessons from the middle section are:
1-Don't go into the red if you can avoid it. I didn't and this was effective.
2-Get wind shelter and shortest possible line wherever possible. Again I managed this and it worked well.
The End. There is no doubt luck plays an important role in racing also, but being able to cope with the unexpected is what successful racing is all about. As we entered the last wood and got onto a wood chip surface I felt the pace was quite comfortable. I raised the pace a bit, dropping Paul, while Tom kept up. We then got held up by 2 dogs. Now it is possible to sprint past dogs if they don't attack you, and in retrospect I think this may have been possible, although I was conscious of offending the dog owners. My final burst to the gate out of the wood after passing the dogs was a good tactical move, using the downhill slope to gain momentum, and ensured I got to the finishing straight first. Unfortunately my sprint was not good enough to prevent Paul from passing me and winning by 1 second. My take home lessons from the end section are:
1-Take your chances. I will sprint past all but the most fearsome of dogs in future when racing. Perhaps I was short on a bit of extra testosterone!
2-Always assume your nearest rival is about to push you to the very limit. My sprint was there, but I do feel I could have gone a tiny bit faster.
There was actually another approach that may have won me the race. That would have been to kick from 600m to go, shortly after we entered the wood. The reason I didn't was fear that the other competitors would cover it, and then leave me for dead over the last 200m. It is never possible to know for sure if this would work, but it is a tactic I should try in the future at some stage. The decision should be based on whether my short sprints or sustained bursts have been more impressive in my training.
The inter-club Triathlon
Race day it was raining hard, so I shelved a plan to cycle to the race venue and instead drove. I set up my transition area, registered and proceeded to warm up on land with only a few minutes to go. I missed part of the briefing about the swim, but found out the route by asking another competitor. The 800m wet-suited swim in the lake started badly and I spent the last 2/3rds overtaking people, finishing possibly around 11th position. I went through transition one pretty swiftly, passing 5 people, and mounted my time-trial bike, only to lose time as I struggled to get into my shoes. Two teammates, Phil and Max passed me while I was still getting into the shoes. I then produced a mediocre cycling performance, passing one other competitor, but losing time to both Phil and Max. The transition to the run was poor as I misjudged the amount of road I had to take my feet from my cycling shoes. I ended up at a dead halt and running into transition two with one bare foot and one in my cycling shoe. I then started the run, which consolidated my position as 6th as those ahead moved convincingly away from me while I extended my gap on those behind. I ended up in 6th position in a time of 56:14. How had I done and what lessons can be learnt from this, my first Triathlon for 2 years?
The Start. My short warm up for the 800m swim proved disastrous. As the race started I was trying to zero my watch before deciding it didn't matter. My lack of race practice meant I'd forgotten to get myself in the optimal position, with my legs kicking at the surface to give me the fastest possible start. About 15-20 seconds after setting off I was still about 4th from the back. Not a clever position for the club swim coach and supposed "fast" swimmer. I then worked on for about 150m and then got a mild panic attack and stopped twice for about 8 seconds a time, each time doing some breaststroke. After this my mind settled down and I managed to swim consistently gradually accelerating until with just 200m left I reached a reasonable for me pace, which I maintained until the swim exit. Cue a few comments about "did I get lost" from some spectators who knew me as I ran into T1. I'd clearly not made the best use of my ability on this first leg. My take home lessons for the swim are:
1-In future I'll ensure my watch is zeroed and decide whether or not I'm going to start it. I'll also start it about 15 secs before the start so I don't get held up at all.
2-Start with feet at water surface already kicking while sculling back to maintain a stationary position.
3-Have a plan of action for panic attacks. I'll try for a long slow catch-up crawl if it happens again.
4-Practice fast starts in training swimming on to 300m both after a 200m water based warm up and after a 10 minute jog to the pool or lake.
My swim training has not been great, but I've had 3 consistent weeks of 8-9k per week. The problems I had were due to lack of mental preparation and in particular my lack of warm up. I know full well that my initial swim pace during most of my sessions starts at 7:00minute for 400m pace and after about 1k I'm able to swim at 6:00minute for 400m pace. Most people are able to start faster and then reach a lower top speed. In fact, most start fast and then slow down both in training and racing. I'm unusual in my pattern of pacing and in racing this has proved a handicap for me.
The Middle. The transition T1 to the bike had been swift with wetsuit removal and helmet putting on going smoothly. I mounted the bike OK and then took time putting on my shoes on the narrow country lane while still at a slow pace. My 2 teammates passed me and then after a sharp turn into a main road I finished off getting my shoes in and settled down to a rhythm. I closed on Max over the next mile before the first roundabout. This was a bad decision as I ended up feeling guilty I was taking Max's racing line, forcing him round the outside of the roundabout. In consequence I had to brake as I'd raised the pace too far to cope with the bend needed to stay out of Max's way coming off the roundabout. At this point I found my front brake block was open from when I'd put the wheel back on after travelling down. Luckily my braking didn't lead to a fall, but I lost 25m to Max and then settled back into a rhythm. From this point Max moved slowly away. I lost more ground at the far roundabout as I knew my brakes were dodgy. The return went smoothly until the entrance back into the narrow lane near transition. I misjudged when to remove my feet from my shoes and ended up at a dead stop with only one foot released, the other in my cycling shoe on the bike. Now, normally the bike is my strongest discipline, but lack of training this year has left it weaker than normal however I'd certainly been slowed down by a few errors. My take home lessons from the bike are:
1-I'll check my bike brakes every time in transition.
2-I'll plan how and where I'll get my shoes on. I should have pedalled on the shoes until the main road, and then got up to speed before putting feet into shoes.
3-I won't overtake coming up to obstacles unless I'm confident of my exit from the obstacle at speed.
4-I'm now ready for more power training, and so this is what I'll do to improve my cycling pace.
5-I'll plan how and where I'll remove my shoes. I should have removed them on the main road before the narrow lane.
The End. Once at the transition rack in T2 I performed smoothly and set out at a medium hard pace, established a rhythm and continued to the finish, feeling stronger towards the end. I started out with people close behind, but my pace moved me away from them, while the 5 competitors ahead were either too far ahead or just too fast for me to contemplate catching. My pacing proved successful, and though I could have gone a little faster I could not have made any impact on the results sheet. My only take home point is:
1-Introduce more speed endurance session to up my race pace.
Advice on planning and reviewing your races.
Review: Hopefully the above analysis will give you some idea about how to review your races. You'll find that your worst races give you the most material. Be brutally honest with yourself and look for improvements everywhere you can. Sometimes it will boil down to a need for fitness, but there is always one aspect that can be focused on. It may be that you need to put in more hours of training or it could be that specific training sets can prepare you physically and mentally for parts of your race. For instance the most obvious mistake I see as a Triathlon coach is triathletes who train for hours on swim, bike and run, but don't practice their transitions. There is easy time to be made up in transitions. Why do more 30 minutes more biking in a week when that time spent on transition training could save you 30 seconds in a race?
Plan: After your race review however, don't forget other important parts of the preparation though. Each race has its own special consideration and your next race may trip you up in ways that you couldn't have anticipated from your previous race experience. Just give each race a bit of thought before you get down there and mentally rehearse what you are going to do, especially at transitions or in special situations such as finding unexpected people competing closely with you or non-ideal weather conditions. Your preparation will give you a clear advantage over most of your competitors who won't do it.
Robin Dowswell is a Nutritional Therapist based near Milton Keynes, UK.
He has competed for Great Britain in Duathlon and Triathlon and is a specialist on the effects of nutrition on athletes.
See: http://www.drdobbin.co.uk for more articles covering not just sports nutrition, but also topics of interest, such as effective weight loss strategies and eating for various health conditions.
Article Source: [http://EzineArticles.com/?Learning-Lessons-From-Your-Races&id=6493703] Learning Lessons From Your Races
This week I competed in 2 races, the first for 3-4 months and including my 1st triathlon for 2 years. It has certainly been a barren period of racing for a Triathlon coach. However it has been very satisfying for me to finally get some racing under my belt, and these races reminded me of the importance of specific race preparation, and also the lessons you can learn from your races. The first of my races was a local 5k running race over mixed terrain, the 2nd an inter-club challenge triathlon over an 800m swim/8miles bike/4miles run.
Lessons learnt from the two races.
I'd managed a 3 week period of unbroken training covering 12 hours on week one, 13 hours on week two and 14 hours on week three. This was spread over swimming, cycling, running and a small amount of general conditioning work. This training followed a 5 week period of diminishing fitness where I'd averaged only 6 hours per week. With the 3 weeks in the bag I felt it was time to try to salvage something from the season and try a few races.
The 5k running race.
I did a 10 minute jog before the start and lined up in the front row. After the whistle I was quickly overtaken by about 9 people. I then worked my way past 5 of them over the next kilometre. By the 2k mark I'd passed another 2 and a group of 3 of us (me, Paul and Tom) then ran together to within 800m of the finish. I then raised the pace and dropped Paul, although I didn't know this at the time. Two loose dogs then held me and Tom up, letting Paul rejoin us. I then raised the pace with 180m to go. This consisted of 100m to a gate exiting the wood, and then a 80m dash to the line. This pace change eliminated Tom, but not Paul, who was able to overhaul me between the gate and finish as we sprinted for the line. So 2nd position over a hilly 5k mixed terrain course in 18:39. Was this a good performance for me and what could I learn from it?
The Start. For me the time was within expectations. The effort had been hard initially and then had felt easier over the last section. In this race, starting as I did was OK, as I was not held up by other runners. This is not always the case, and in cross-country races where narrow paths often feature it can be a major problem. My inability to go faster at the start reminds me of the tactical importance of being able to start faster in some races. I particularly don't like coping with fast starts, and although my steady starts often lead to better overall performances there are times when a faster start would help improve my overall performance. My take home lessons from the start are:
1-Work on fast running starts in training and racing.
2-Warm up for races with faster pace running, short bursts and some sustained efforts to expand the lungs.
The Middle. As the race continued I found myself in the tactical position of being in a group of 3 and being offered to take the lead. Bearing in mind there were other runners behind I did not want to let them catch up and be in contention at the finish, so I took the offer. I was then able to control the pace and kept it at a level I was comfortable with. It is at times like this that you have options such as raising the pace, repeatedly changing the pace or slowing down and letting someone else take over. Each decision has potential consequences, and must be taken in the light of your current capabilities. The great unknown is how the others will respond. I felt I was below my limit, but not ready to risk upping the pace and then slowing down in the last 1-2k, so I continued at a good pace which my companions were happy to follow. With about 2k to go I slowed slightly let Paul take the lead for 2 reasons. Firstly there was a small hill to get up, and secondly we were about to face the wind after climbing the hill. Paul was happy to lead, and so this worked well for me. As we approached 1k to go Paul's pace slowed as we climbed another longer incline so I took the lead, and got the inside line around a turn at the top of the incline. Frankly this section in the middle of the race had gone well. My take home lessons from the middle section are:
1-Don't go into the red if you can avoid it. I didn't and this was effective.
2-Get wind shelter and shortest possible line wherever possible. Again I managed this and it worked well.
The End. There is no doubt luck plays an important role in racing also, but being able to cope with the unexpected is what successful racing is all about. As we entered the last wood and got onto a wood chip surface I felt the pace was quite comfortable. I raised the pace a bit, dropping Paul, while Tom kept up. We then got held up by 2 dogs. Now it is possible to sprint past dogs if they don't attack you, and in retrospect I think this may have been possible, although I was conscious of offending the dog owners. My final burst to the gate out of the wood after passing the dogs was a good tactical move, using the downhill slope to gain momentum, and ensured I got to the finishing straight first. Unfortunately my sprint was not good enough to prevent Paul from passing me and winning by 1 second. My take home lessons from the end section are:
1-Take your chances. I will sprint past all but the most fearsome of dogs in future when racing. Perhaps I was short on a bit of extra testosterone!
2-Always assume your nearest rival is about to push you to the very limit. My sprint was there, but I do feel I could have gone a tiny bit faster.
There was actually another approach that may have won me the race. That would have been to kick from 600m to go, shortly after we entered the wood. The reason I didn't was fear that the other competitors would cover it, and then leave me for dead over the last 200m. It is never possible to know for sure if this would work, but it is a tactic I should try in the future at some stage. The decision should be based on whether my short sprints or sustained bursts have been more impressive in my training.
The inter-club Triathlon
Race day it was raining hard, so I shelved a plan to cycle to the race venue and instead drove. I set up my transition area, registered and proceeded to warm up on land with only a few minutes to go. I missed part of the briefing about the swim, but found out the route by asking another competitor. The 800m wet-suited swim in the lake started badly and I spent the last 2/3rds overtaking people, finishing possibly around 11th position. I went through transition one pretty swiftly, passing 5 people, and mounted my time-trial bike, only to lose time as I struggled to get into my shoes. Two teammates, Phil and Max passed me while I was still getting into the shoes. I then produced a mediocre cycling performance, passing one other competitor, but losing time to both Phil and Max. The transition to the run was poor as I misjudged the amount of road I had to take my feet from my cycling shoes. I ended up at a dead halt and running into transition two with one bare foot and one in my cycling shoe. I then started the run, which consolidated my position as 6th as those ahead moved convincingly away from me while I extended my gap on those behind. I ended up in 6th position in a time of 56:14. How had I done and what lessons can be learnt from this, my first Triathlon for 2 years?
The Start. My short warm up for the 800m swim proved disastrous. As the race started I was trying to zero my watch before deciding it didn't matter. My lack of race practice meant I'd forgotten to get myself in the optimal position, with my legs kicking at the surface to give me the fastest possible start. About 15-20 seconds after setting off I was still about 4th from the back. Not a clever position for the club swim coach and supposed "fast" swimmer. I then worked on for about 150m and then got a mild panic attack and stopped twice for about 8 seconds a time, each time doing some breaststroke. After this my mind settled down and I managed to swim consistently gradually accelerating until with just 200m left I reached a reasonable for me pace, which I maintained until the swim exit. Cue a few comments about "did I get lost" from some spectators who knew me as I ran into T1. I'd clearly not made the best use of my ability on this first leg. My take home lessons for the swim are:
1-In future I'll ensure my watch is zeroed and decide whether or not I'm going to start it. I'll also start it about 15 secs before the start so I don't get held up at all.
2-Start with feet at water surface already kicking while sculling back to maintain a stationary position.
3-Have a plan of action for panic attacks. I'll try for a long slow catch-up crawl if it happens again.
4-Practice fast starts in training swimming on to 300m both after a 200m water based warm up and after a 10 minute jog to the pool or lake.
My swim training has not been great, but I've had 3 consistent weeks of 8-9k per week. The problems I had were due to lack of mental preparation and in particular my lack of warm up. I know full well that my initial swim pace during most of my sessions starts at 7:00minute for 400m pace and after about 1k I'm able to swim at 6:00minute for 400m pace. Most people are able to start faster and then reach a lower top speed. In fact, most start fast and then slow down both in training and racing. I'm unusual in my pattern of pacing and in racing this has proved a handicap for me.
The Middle. The transition T1 to the bike had been swift with wetsuit removal and helmet putting on going smoothly. I mounted the bike OK and then took time putting on my shoes on the narrow country lane while still at a slow pace. My 2 teammates passed me and then after a sharp turn into a main road I finished off getting my shoes in and settled down to a rhythm. I closed on Max over the next mile before the first roundabout. This was a bad decision as I ended up feeling guilty I was taking Max's racing line, forcing him round the outside of the roundabout. In consequence I had to brake as I'd raised the pace too far to cope with the bend needed to stay out of Max's way coming off the roundabout. At this point I found my front brake block was open from when I'd put the wheel back on after travelling down. Luckily my braking didn't lead to a fall, but I lost 25m to Max and then settled back into a rhythm. From this point Max moved slowly away. I lost more ground at the far roundabout as I knew my brakes were dodgy. The return went smoothly until the entrance back into the narrow lane near transition. I misjudged when to remove my feet from my shoes and ended up at a dead stop with only one foot released, the other in my cycling shoe on the bike. Now, normally the bike is my strongest discipline, but lack of training this year has left it weaker than normal however I'd certainly been slowed down by a few errors. My take home lessons from the bike are:
1-I'll check my bike brakes every time in transition.
2-I'll plan how and where I'll get my shoes on. I should have pedalled on the shoes until the main road, and then got up to speed before putting feet into shoes.
3-I won't overtake coming up to obstacles unless I'm confident of my exit from the obstacle at speed.
4-I'm now ready for more power training, and so this is what I'll do to improve my cycling pace.
5-I'll plan how and where I'll remove my shoes. I should have removed them on the main road before the narrow lane.
The End. Once at the transition rack in T2 I performed smoothly and set out at a medium hard pace, established a rhythm and continued to the finish, feeling stronger towards the end. I started out with people close behind, but my pace moved me away from them, while the 5 competitors ahead were either too far ahead or just too fast for me to contemplate catching. My pacing proved successful, and though I could have gone a little faster I could not have made any impact on the results sheet. My only take home point is:
1-Introduce more speed endurance session to up my race pace.
Advice on planning and reviewing your races.
Review: Hopefully the above analysis will give you some idea about how to review your races. You'll find that your worst races give you the most material. Be brutally honest with yourself and look for improvements everywhere you can. Sometimes it will boil down to a need for fitness, but there is always one aspect that can be focused on. It may be that you need to put in more hours of training or it could be that specific training sets can prepare you physically and mentally for parts of your race. For instance the most obvious mistake I see as a Triathlon coach is triathletes who train for hours on swim, bike and run, but don't practice their transitions. There is easy time to be made up in transitions. Why do more 30 minutes more biking in a week when that time spent on transition training could save you 30 seconds in a race?
Plan: After your race review however, don't forget other important parts of the preparation though. Each race has its own special consideration and your next race may trip you up in ways that you couldn't have anticipated from your previous race experience. Just give each race a bit of thought before you get down there and mentally rehearse what you are going to do, especially at transitions or in special situations such as finding unexpected people competing closely with you or non-ideal weather conditions. Your preparation will give you a clear advantage over most of your competitors who won't do it.
Robin Dowswell is a Nutritional Therapist based near Milton Keynes, UK.
He has competed for Great Britain in Duathlon and Triathlon and is a specialist on the effects of nutrition on athletes.
See: http://www.drdobbin.co.uk for more articles covering not just sports nutrition, but also topics of interest, such as effective weight loss strategies and eating for various health conditions.
Article Source: [http://EzineArticles.com/?Learning-Lessons-From-Your-Races&id=6493703] Learning Lessons From Your Races
Friday, January 13, 2012
Tips for Training for the Cycling Portion of a Triathlon
By [http://ezinearticles.com/?expert=Jarrod_Fritsch]Jarrod Fritsch
Triathlon and the Bike.
The second stage of your triathlon race is the bike. Many triathletes find the bike stage of the triathlon the easiest part of the race. Most triathletes seem to be comfortable with the bike. And although the bike can be a technical sport we seem to be able to get from A to B without too much hassle.
My thoughts are that as kids we grew up with bikes and that being on a bike was just a natural part of life. Even if you have not been on a bike for a very long time, your body seems to have a memory and knows what it is supposed to do. So with a little training most of us can be confident and competent bike riders.
As with any exercise, when you start out, you want to ease into your training. The great benefit of the bike is that it is not a weight bearing exercise like that of running, so you can push a little harder and longer right from the beginning. I still suggest starting with shorter distances and then slowly build toward the length of the race that you will be competing in. As with your swim training it is advisable to build up to a distance that is 10% or more further than your actual race distance.
To have success during the bike portion of your triathlon race you want to train as if you are actually in the triathlon race. The bike section of the race is the first opportunity that you get to hydrate and refuel (as this is not possible during the swim - unless you decide to take on some water - not highly recommended though!!).
You therefore want to train with the same food and hydration items you will use during your race. If the race event is providing the nutrition, find out what nutrition they are supplying and train with that particular nutrition or choose not to use what they provide on race day. You want to make sure that there is not going to be any surprises on race day. There is nothing worse than trying something new on race day and for it to not sit well with you. This can spell disaster.
It is critical that you utilise your time on the bike to hydrate and refuel your body, as this will give you the energy that you require for the run section of your race.
If you have not done a lot of cycling, you want to make sure that you get as much practice on the road as you possibly can. You want to make sure that you are able to make turns and have correct balance on your bike.
If you are unable to get out on the road as often as you like, a great way I find to build cycle strength is to attend an indoor cycle or spin class, such as Les Mills RPMTM. These classes will greatly improve your technique, speed and strength on the bike. These classes are effectively interval training, so your level of fitness will increase quickly and safely.
The last thing to mention regarding your bike training is to spend as much time as you can on the bike that you will be racing with. The more you can train on the bike you will use during the race, the more confident you will feel and the faster you will be able to ride.
Jarrod Fritsch http://www.MultiSportFitnessTips.com
Triathlon is one of the fastest growing sports in the world. Jarrod offers Triathlon Training for Beginners. Jarrod offers a unique approach to training and racing, one that cuts through the "mystery" of how to train and prepare for your triathlon racing. Jarrod understands the needs of the beginner triathlete and offers an approach to training that caters for the demands of a busy schedule.
If you want to learn more about preparing for your first triathlon visit http://www.MultiSportFitnessTips.com/offer and purchase my "Triathlon Training for Beginners" guide. this guide will demystify how to get started in Triathlon and prepare for your first race.
Article Source: [http://EzineArticles.com/?Tips-for-Training-for-the-Cycling-Portion-of-a-Triathlon&id=6515466] Tips for Training for the Cycling Portion of a Triathlon
Triathlon and the Bike.
The second stage of your triathlon race is the bike. Many triathletes find the bike stage of the triathlon the easiest part of the race. Most triathletes seem to be comfortable with the bike. And although the bike can be a technical sport we seem to be able to get from A to B without too much hassle.
My thoughts are that as kids we grew up with bikes and that being on a bike was just a natural part of life. Even if you have not been on a bike for a very long time, your body seems to have a memory and knows what it is supposed to do. So with a little training most of us can be confident and competent bike riders.
As with any exercise, when you start out, you want to ease into your training. The great benefit of the bike is that it is not a weight bearing exercise like that of running, so you can push a little harder and longer right from the beginning. I still suggest starting with shorter distances and then slowly build toward the length of the race that you will be competing in. As with your swim training it is advisable to build up to a distance that is 10% or more further than your actual race distance.
To have success during the bike portion of your triathlon race you want to train as if you are actually in the triathlon race. The bike section of the race is the first opportunity that you get to hydrate and refuel (as this is not possible during the swim - unless you decide to take on some water - not highly recommended though!!).
You therefore want to train with the same food and hydration items you will use during your race. If the race event is providing the nutrition, find out what nutrition they are supplying and train with that particular nutrition or choose not to use what they provide on race day. You want to make sure that there is not going to be any surprises on race day. There is nothing worse than trying something new on race day and for it to not sit well with you. This can spell disaster.
It is critical that you utilise your time on the bike to hydrate and refuel your body, as this will give you the energy that you require for the run section of your race.
If you have not done a lot of cycling, you want to make sure that you get as much practice on the road as you possibly can. You want to make sure that you are able to make turns and have correct balance on your bike.
If you are unable to get out on the road as often as you like, a great way I find to build cycle strength is to attend an indoor cycle or spin class, such as Les Mills RPMTM. These classes will greatly improve your technique, speed and strength on the bike. These classes are effectively interval training, so your level of fitness will increase quickly and safely.
The last thing to mention regarding your bike training is to spend as much time as you can on the bike that you will be racing with. The more you can train on the bike you will use during the race, the more confident you will feel and the faster you will be able to ride.
Jarrod Fritsch http://www.MultiSportFitnessTips.com
Triathlon is one of the fastest growing sports in the world. Jarrod offers Triathlon Training for Beginners. Jarrod offers a unique approach to training and racing, one that cuts through the "mystery" of how to train and prepare for your triathlon racing. Jarrod understands the needs of the beginner triathlete and offers an approach to training that caters for the demands of a busy schedule.
If you want to learn more about preparing for your first triathlon visit http://www.MultiSportFitnessTips.com/offer and purchase my "Triathlon Training for Beginners" guide. this guide will demystify how to get started in Triathlon and prepare for your first race.
Article Source: [http://EzineArticles.com/?Tips-for-Training-for-the-Cycling-Portion-of-a-Triathlon&id=6515466] Tips for Training for the Cycling Portion of a Triathlon
Wednesday, January 11, 2012
Triathlon Training Tips for Beginners - Training for the Run
By [http://ezinearticles.com/?expert=Jarrod_Fritsch]Jarrod Fritsch
The run is the final section of your triathlon race. Once you have reached the run leg in your triathlon you know that the end is in sight.
There are 2 main focuses for your run training: Firstly, you need to improve your running distance; and secondly you need to learn how to run with tired legs, as you will have just completed the bike leg.
Improving your running distance needs to be your first and primary focus. If you are new to running or you do not have a strong running background, than this process will take, so be patient with yourself. Running is very gruelling on your body as your legs have to take the impact of your feet hit the pavement stride after stride. Running can often be named as the cause of many injuries. In my opinion, it is not so much the running that causes the injury, it is a number of other factors, such as body mechanics (technique), how quickly you increase your running distance, the type of shoes that you wear, etc.
If you are new to running the best way to start you running training is to simply walk for 20 minutes for the first week (between 2 - 4 times). The following week you combine walking and running. The following weeks you increase the amount of time that you run and you decrease the amount of time that you walk, until eventually you are no longer walking during your 20 minute session. Once you are comfortable running for 20 minutes then you can start to increase your running distances by a small amount each week (no more than 10%)
The book "50 Marathons 50 Days" by Dean Karnazes has a fantastic run training program that I would highly recommend looking at. I have (am still am) using this training program as a guide for my own running.
As I have mentioned in previous articles, on swimming and cycling, you want to build your running to a distance that is approximately 10% more than your actual race distance.
Our second focus for your run training is to train when your legs are already tired. This is often achieved with "brick" sessions, although training with tired legs can be achieved other ways too.
A "brick" session in this instance is a bike ride followed by run session. The run does not need to be long, you simply want to get used to the feeling of tired legs and to getting into a running rhythm after being on the bike. (NOTE: A great way to tire your legs is to do a series of hill climbs on your bike.)
Incorporating a "brick" session such as this will greatly improve your stamina, improve your leg strength and it will train your muscles to work after being on the bike. This will also assist you with the bike to run transition, which many triathletes say is the most challenging transition of the race.
As with any part of the triathlon, preparation is the key. If you are prepared and have trained then you will be aware of the challenges that may occur and hoe to handle them.
In life and in triathlon, it is not so much the challenges that we face (and there will be many), it is how we manage those challenges and keep pushing forward.
Jarrod Fritsch http://www.MultiSportFitnessTips.com
Triathlon is one of the fastest growing sports in the world.Jarrod offers Triathlon Training for Beginners.
Jarrod offers a unique approach to training and racing, one that cuts through the "mystery" of how to train and prepare for your triathlon racing. Jarrod understands the needs of the beginner triathlete and offers an approach to training that caters for the demands of a busy schedule.
If you want to learn more about preparing for your first triathlon visit http://www.MultiSportFitnessTips.com/offer and purchase my "Triathlon Training for Beginners" guide. This guide will demystify how to get started in Triathlon and prepare for your first race.
Article Source: [http://EzineArticles.com/?Triathlon-Training-Tips-for-Beginners---Training-for-the-Run&id=6561596] Triathlon Training Tips for Beginners - Training for the Run
The run is the final section of your triathlon race. Once you have reached the run leg in your triathlon you know that the end is in sight.
There are 2 main focuses for your run training: Firstly, you need to improve your running distance; and secondly you need to learn how to run with tired legs, as you will have just completed the bike leg.
Improving your running distance needs to be your first and primary focus. If you are new to running or you do not have a strong running background, than this process will take, so be patient with yourself. Running is very gruelling on your body as your legs have to take the impact of your feet hit the pavement stride after stride. Running can often be named as the cause of many injuries. In my opinion, it is not so much the running that causes the injury, it is a number of other factors, such as body mechanics (technique), how quickly you increase your running distance, the type of shoes that you wear, etc.
If you are new to running the best way to start you running training is to simply walk for 20 minutes for the first week (between 2 - 4 times). The following week you combine walking and running. The following weeks you increase the amount of time that you run and you decrease the amount of time that you walk, until eventually you are no longer walking during your 20 minute session. Once you are comfortable running for 20 minutes then you can start to increase your running distances by a small amount each week (no more than 10%)
The book "50 Marathons 50 Days" by Dean Karnazes has a fantastic run training program that I would highly recommend looking at. I have (am still am) using this training program as a guide for my own running.
As I have mentioned in previous articles, on swimming and cycling, you want to build your running to a distance that is approximately 10% more than your actual race distance.
Our second focus for your run training is to train when your legs are already tired. This is often achieved with "brick" sessions, although training with tired legs can be achieved other ways too.
A "brick" session in this instance is a bike ride followed by run session. The run does not need to be long, you simply want to get used to the feeling of tired legs and to getting into a running rhythm after being on the bike. (NOTE: A great way to tire your legs is to do a series of hill climbs on your bike.)
Incorporating a "brick" session such as this will greatly improve your stamina, improve your leg strength and it will train your muscles to work after being on the bike. This will also assist you with the bike to run transition, which many triathletes say is the most challenging transition of the race.
As with any part of the triathlon, preparation is the key. If you are prepared and have trained then you will be aware of the challenges that may occur and hoe to handle them.
In life and in triathlon, it is not so much the challenges that we face (and there will be many), it is how we manage those challenges and keep pushing forward.
Jarrod Fritsch http://www.MultiSportFitnessTips.com
Triathlon is one of the fastest growing sports in the world.Jarrod offers Triathlon Training for Beginners.
Jarrod offers a unique approach to training and racing, one that cuts through the "mystery" of how to train and prepare for your triathlon racing. Jarrod understands the needs of the beginner triathlete and offers an approach to training that caters for the demands of a busy schedule.
If you want to learn more about preparing for your first triathlon visit http://www.MultiSportFitnessTips.com/offer and purchase my "Triathlon Training for Beginners" guide. This guide will demystify how to get started in Triathlon and prepare for your first race.
Article Source: [http://EzineArticles.com/?Triathlon-Training-Tips-for-Beginners---Training-for-the-Run&id=6561596] Triathlon Training Tips for Beginners - Training for the Run
Monday, January 9, 2012
Common Mistakes for the Beginner Triathlete
By [http://ezinearticles.com/?expert=Jarrod_Fritsch]Jarrod Fritsch
There are a number of common mistakes that the newcomer to the sport of triathlon often makes. These mistakes include: too much training; the training distances are too long; the training session is too Intense.
Too Much Training: The newbie to triathlon often thinks that more is better. This is not the case, particularly if you have not done any form of fitness training for some time. You want to ensure that your body is given the opportunity to gradually adapt to the increase in stress that is placed upon it by the training that you are doing.
If you have a demanding job or business (as many triathletes do), a life and would still like to have some friends, then you need to keep your training to a level that you can manage and maintain on a consistent basis. Our training is all about consistency. Consistently doing small amounts of training to a regular schedule is much better than doing a large amount of training once or twice a week.
The Training Distances are Too Long: A classic and very common mistake that triathletes make is that no matter how much training they have done, they think that it is never enough. Triathlon can become a very addictive sport (as many would adhere to) and it is easy to get caught in the trap of enough is never enough.
The main thing to focus on here is to work toward reaching your target training distance (I commonly recommend that when you are starting out that your training target should be around 10 - 20% further than the actual distance during the race.
For example, if you have a 20km bike ride for your upcoming race, aim to be able to work up to a distance where you can ride 22 - 24km without stopping. Once you are able to train at this distance, the buzz and adrenaline on race day will get you to the end of the race.
It is much better to finish your training wanting to do more and eager to get back out there the next day then it is to overdo it and dread the next training session.
The Training Session is Too Intense: This is a very common mistake. We often think in the early stages that we can do much more than what our bodies will allow us to do. There is a quote that says, "We over estimate what we can achieve in 12 months and underestimate what we can achieve in 10 years."
This principle also applies to our triathlon preparation and racing. We often think that we can do so much more straight away, yet it just does not work that way. You want to ensure that you gradually build up your training volume and intensity (intensity can be classed as the frequency of training and the difficulty of the training). It is better to miss a training session if you are feeling unwell then to push through and risk being injured or cause further illness.
As mentioned above, you do not want to have the feeling of dread as you approach your next training session or worse as you approach the starting line of your first triathlon. You want to make sure that you control the urges to want to "do it all" in the first few weeks. You want to make sure that by the time you get to your race that you are feeling relaxed and refreshed and are ready to have a fantastic race.
Jarrod Fritsch http://www.MultiSportFitnessTips.com
Triathlon is one of the fastest growing sports in the world. Jarrod offers Triathlon Training for Beginners. Jarrod offers a unique approach to training and racing, one that cuts through the "mystery" of how to train and prepare for your triathlon racing. Jarrod understands the needs of the beginner triathlete and offers an approach to training that caters for the demands of a busy schedule.
If you want to learn more about preparing for your first triathlon visit http://www.MultiSportFitnessTips.com/offer and purchase my "Triathlon Training for Beginners" guide. this guide will demystify how to get started in Triathlon and prepare for your first race.
Article Source: [http://EzineArticles.com/?Common-Mistakes-for-the-Beginner-Triathlete&id=6575701] Common Mistakes for the Beginner Triathlete
There are a number of common mistakes that the newcomer to the sport of triathlon often makes. These mistakes include: too much training; the training distances are too long; the training session is too Intense.
Too Much Training: The newbie to triathlon often thinks that more is better. This is not the case, particularly if you have not done any form of fitness training for some time. You want to ensure that your body is given the opportunity to gradually adapt to the increase in stress that is placed upon it by the training that you are doing.
If you have a demanding job or business (as many triathletes do), a life and would still like to have some friends, then you need to keep your training to a level that you can manage and maintain on a consistent basis. Our training is all about consistency. Consistently doing small amounts of training to a regular schedule is much better than doing a large amount of training once or twice a week.
The Training Distances are Too Long: A classic and very common mistake that triathletes make is that no matter how much training they have done, they think that it is never enough. Triathlon can become a very addictive sport (as many would adhere to) and it is easy to get caught in the trap of enough is never enough.
The main thing to focus on here is to work toward reaching your target training distance (I commonly recommend that when you are starting out that your training target should be around 10 - 20% further than the actual distance during the race.
For example, if you have a 20km bike ride for your upcoming race, aim to be able to work up to a distance where you can ride 22 - 24km without stopping. Once you are able to train at this distance, the buzz and adrenaline on race day will get you to the end of the race.
It is much better to finish your training wanting to do more and eager to get back out there the next day then it is to overdo it and dread the next training session.
The Training Session is Too Intense: This is a very common mistake. We often think in the early stages that we can do much more than what our bodies will allow us to do. There is a quote that says, "We over estimate what we can achieve in 12 months and underestimate what we can achieve in 10 years."
This principle also applies to our triathlon preparation and racing. We often think that we can do so much more straight away, yet it just does not work that way. You want to ensure that you gradually build up your training volume and intensity (intensity can be classed as the frequency of training and the difficulty of the training). It is better to miss a training session if you are feeling unwell then to push through and risk being injured or cause further illness.
As mentioned above, you do not want to have the feeling of dread as you approach your next training session or worse as you approach the starting line of your first triathlon. You want to make sure that you control the urges to want to "do it all" in the first few weeks. You want to make sure that by the time you get to your race that you are feeling relaxed and refreshed and are ready to have a fantastic race.
Jarrod Fritsch http://www.MultiSportFitnessTips.com
Triathlon is one of the fastest growing sports in the world. Jarrod offers Triathlon Training for Beginners. Jarrod offers a unique approach to training and racing, one that cuts through the "mystery" of how to train and prepare for your triathlon racing. Jarrod understands the needs of the beginner triathlete and offers an approach to training that caters for the demands of a busy schedule.
If you want to learn more about preparing for your first triathlon visit http://www.MultiSportFitnessTips.com/offer and purchase my "Triathlon Training for Beginners" guide. this guide will demystify how to get started in Triathlon and prepare for your first race.
Article Source: [http://EzineArticles.com/?Common-Mistakes-for-the-Beginner-Triathlete&id=6575701] Common Mistakes for the Beginner Triathlete
Saturday, January 7, 2012
So You Want to Be a Triathlete? Couch to Sprint Triathlon Training Tips
By [http://ezinearticles.com/?expert=Rachelle_Le_Monnier]Rachelle Le Monnier
So you want to be a triathlete? Of course you do! Triathlon is one of the fastest growing sports in the world and millions of people are slowly waking up to the realization that swimming, biking, and running, all at the same time, can actually be a fun way to spend a couple of hours on a weekend. But if the sport of triathlon is something of a mystery to you, read on for some couch to sprint triathlon training tips.
What is a triathlon anyway?
Triathlon is based around three sports: swimming, cycling and running. Most sensible people are of the opinion that just one of those sports is probably enough for any sane individual to attempt, but in triathlon, you have to do all three sports, one after the other...with no break in between!
Do I have to be good at each sport before entering a triathlon?
No, you do not have to be great at any one sport. The majority of sprint triathlons are suitable for beginners, so as long as you can swim at least 400m, cycle 20k, and run 5k, you will be able to make it round the course in one piece. It might not be pretty, but you can do it-trust me!
A lot of people come to triathlon from at least one of the sports. For example, runners decide to add cycling into their training in order to cut down on running related injuries and cyclists take up running for a new challenge as both sports compliment each other very well. Swimmers are less likely to cross over into cycling and running, but fitness does count, so they have a head start over somebody who is a total couch potato.
But what if I AM a couch potato - will I be able to compete in a triathlon?
If physical fitness is an alien concept to you, or you are very overweight, it is probably a good idea to have a check-up at the doctors before embarking on a triathlon training programme. But with the right training, there is no reason why you will not be able to start and finish a sprint distance triathlon. You might finish last, but there is no shame in being the slowest person-at least you were willing to take part, which is more than most people!
Couch to sprint triathlon training tips:
Training for a triathlon will require a lot of discipline. You will need to push yourself to train for at least five or six days per week over a minimum of twelve weeks. Ideally you should do a training session in each sport, twice per week, but if you are pushed for time due to work and family commitments, it is acceptable to cut down to one session per week in your strongest sport.
Swimming is the most technical of the three sports, but as long as you can swim the distance, it will not matter too much how efficient you are for your first triathlon. Do not be concerned about what swimming stroke you do-anything goes in a pool triathlon, although "butterfly" is probably not a great choice!
Cycling-you will need to beg, borrow, or buy a bike in order to compete in a triathlon. Make sure the bike is roadworthy and the right size for you. Put in enough cycling prior to the event so you know you can cycle the distance fairly easily. Ideally practice running straight off the bike a few times as well to ensure you are accustomed to the sensation of jelly legs.
Running is easy-you simply put one foot in front of the other. As long as you can comfortably run 5k you will be able to manage the run section on the day of your triathlon. You will be slower after cycling 20k, but that is to be expected.
There is no great mystery to competing in a triathlon. Put in some time training, and go along and enjoy taking part. It will not be easy-nothing worth doing ever is-but I can guarantee you will feel an enormous sense of pride once you cross over that finish line and can finally call yourself a triathlete!
Triathlon is not only fun, it is also a great way to keep fit. For more useful and informative tips to help you train for [http://triathlonforfun.com/your-first-triathlon/]your first triathlon, visit my [http://triathlonforfun.com/]triathlon for beginners site.
Article Source: [http://EzineArticles.com/?So-You-Want-to-Be-a-Triathlete?-Couch-to-Sprint-Triathlon-Training-Tips&id=6584639] So You Want to Be a Triathlete? Couch to Sprint Triathlon Training Tips
So you want to be a triathlete? Of course you do! Triathlon is one of the fastest growing sports in the world and millions of people are slowly waking up to the realization that swimming, biking, and running, all at the same time, can actually be a fun way to spend a couple of hours on a weekend. But if the sport of triathlon is something of a mystery to you, read on for some couch to sprint triathlon training tips.
What is a triathlon anyway?
Triathlon is based around three sports: swimming, cycling and running. Most sensible people are of the opinion that just one of those sports is probably enough for any sane individual to attempt, but in triathlon, you have to do all three sports, one after the other...with no break in between!
Do I have to be good at each sport before entering a triathlon?
No, you do not have to be great at any one sport. The majority of sprint triathlons are suitable for beginners, so as long as you can swim at least 400m, cycle 20k, and run 5k, you will be able to make it round the course in one piece. It might not be pretty, but you can do it-trust me!
A lot of people come to triathlon from at least one of the sports. For example, runners decide to add cycling into their training in order to cut down on running related injuries and cyclists take up running for a new challenge as both sports compliment each other very well. Swimmers are less likely to cross over into cycling and running, but fitness does count, so they have a head start over somebody who is a total couch potato.
But what if I AM a couch potato - will I be able to compete in a triathlon?
If physical fitness is an alien concept to you, or you are very overweight, it is probably a good idea to have a check-up at the doctors before embarking on a triathlon training programme. But with the right training, there is no reason why you will not be able to start and finish a sprint distance triathlon. You might finish last, but there is no shame in being the slowest person-at least you were willing to take part, which is more than most people!
Couch to sprint triathlon training tips:
Training for a triathlon will require a lot of discipline. You will need to push yourself to train for at least five or six days per week over a minimum of twelve weeks. Ideally you should do a training session in each sport, twice per week, but if you are pushed for time due to work and family commitments, it is acceptable to cut down to one session per week in your strongest sport.
Swimming is the most technical of the three sports, but as long as you can swim the distance, it will not matter too much how efficient you are for your first triathlon. Do not be concerned about what swimming stroke you do-anything goes in a pool triathlon, although "butterfly" is probably not a great choice!
Cycling-you will need to beg, borrow, or buy a bike in order to compete in a triathlon. Make sure the bike is roadworthy and the right size for you. Put in enough cycling prior to the event so you know you can cycle the distance fairly easily. Ideally practice running straight off the bike a few times as well to ensure you are accustomed to the sensation of jelly legs.
Running is easy-you simply put one foot in front of the other. As long as you can comfortably run 5k you will be able to manage the run section on the day of your triathlon. You will be slower after cycling 20k, but that is to be expected.
There is no great mystery to competing in a triathlon. Put in some time training, and go along and enjoy taking part. It will not be easy-nothing worth doing ever is-but I can guarantee you will feel an enormous sense of pride once you cross over that finish line and can finally call yourself a triathlete!
Triathlon is not only fun, it is also a great way to keep fit. For more useful and informative tips to help you train for [http://triathlonforfun.com/your-first-triathlon/]your first triathlon, visit my [http://triathlonforfun.com/]triathlon for beginners site.
Article Source: [http://EzineArticles.com/?So-You-Want-to-Be-a-Triathlete?-Couch-to-Sprint-Triathlon-Training-Tips&id=6584639] So You Want to Be a Triathlete? Couch to Sprint Triathlon Training Tips
Thursday, January 5, 2012
What Is a Triathlon and How to Train For It
By [http://ezinearticles.com/?expert=Rachelle_Le_Monnier]Rachelle Le Monnier
If taking part in a triathlon is on your "to do" list, you are probably wondering whether or not competing in a triathlon is within your capabilities, as well as how to train for it. And for those who are total beginners to this exciting sport, what is a triathlon anyway?
What is a triathlon and how should you train for a triathlon?
A triathlon is three sports-swimming, cycling, and running-all rolled into one event. From the moment you enter the water until you stagger over the finish line at the end of the run, you are being timed, which means you cannot afford to waste lots of time changing from a swimming costume into cycling shorts, or having a leisurely bite to eat before heading out on the run!
What different types of triathlon are there?
In order to appeal to a large number of different people, there are many different types of triathlon, from super sprint distances for those who do not feel capable of managing a longer distance tri, all the way up to the fearsome Ironman event, otherwise known as a long course triathlon. However, most beginners start off with a "sprint distance" triathlon.
How long is a sprint distance triathlon?
A sprint distance triathlon is normally made up of a 400m or 750m swim (the distance of the swim varies according to the individual event), a 20km bike ride, and a 5k run. However, the important thing to remember is that no two courses are the same, and whilst in general a sprint distance tri is suitable for most beginners, some courses are a lot tougher than others and not all sprint triathlons have a pool-based swim section-some are open water swims.
What type of training do I need to do for my first sprint triathlon?
The most important thing to remember about training for a sprint distance triathlon is to be honest about your levels of fitness. If you are terribly unfit, you are going to need a longer period of time to prepare for the event, which is not to say you will not be able to complete it, but it is unlikely to be an enjoyable experience!
Before you start triathlon training, you should be able to swim at least 200m, ride a bike for thirty minutes, and run for around twenty minutes non-stop. If this is well beyond your capabilities, consider postponing your first triathlon until you are slightly fitter.
Ideally, give yourself at least twelve weeks of training before the event, but if you have less time available, just do your best and make every session count. Try and fit six training sessions in per week-two per sport-and always have at least one day of complete rest to allow your body to recover.
Training for a first triathlon does not need to be terribly complicated. All you need to concentrate on is completing the individual distances comfortably, so make sure you can swim, cycle, and run each distance before the event. It is also worth practicing a few bike-run transitions to make sure your legs are accustomed to the change from one discipline to another.
Find out as much as you can about what to expect on the big day-it is often the little bits of helpful advice that can make all the difference to your overall enjoyment of the event. And finally, look forward to your first triathlon-hopefully it will be the start of many more to come!
Triathlon is not only fun, it is also a great way to keep fit. For more useful and informative tips to help you train for [http://triathlonforfun.com/your-first-triathlon/]your first triathlon, visit my [http://triathlonforfun.com]triathlon for beginners site.
Article Source: [http://EzineArticles.com/?What-Is-a-Triathlon-and-How-to-Train-For-It&id=6598896] What Is a Triathlon and How to Train For It
If taking part in a triathlon is on your "to do" list, you are probably wondering whether or not competing in a triathlon is within your capabilities, as well as how to train for it. And for those who are total beginners to this exciting sport, what is a triathlon anyway?
What is a triathlon and how should you train for a triathlon?
A triathlon is three sports-swimming, cycling, and running-all rolled into one event. From the moment you enter the water until you stagger over the finish line at the end of the run, you are being timed, which means you cannot afford to waste lots of time changing from a swimming costume into cycling shorts, or having a leisurely bite to eat before heading out on the run!
What different types of triathlon are there?
In order to appeal to a large number of different people, there are many different types of triathlon, from super sprint distances for those who do not feel capable of managing a longer distance tri, all the way up to the fearsome Ironman event, otherwise known as a long course triathlon. However, most beginners start off with a "sprint distance" triathlon.
How long is a sprint distance triathlon?
A sprint distance triathlon is normally made up of a 400m or 750m swim (the distance of the swim varies according to the individual event), a 20km bike ride, and a 5k run. However, the important thing to remember is that no two courses are the same, and whilst in general a sprint distance tri is suitable for most beginners, some courses are a lot tougher than others and not all sprint triathlons have a pool-based swim section-some are open water swims.
What type of training do I need to do for my first sprint triathlon?
The most important thing to remember about training for a sprint distance triathlon is to be honest about your levels of fitness. If you are terribly unfit, you are going to need a longer period of time to prepare for the event, which is not to say you will not be able to complete it, but it is unlikely to be an enjoyable experience!
Before you start triathlon training, you should be able to swim at least 200m, ride a bike for thirty minutes, and run for around twenty minutes non-stop. If this is well beyond your capabilities, consider postponing your first triathlon until you are slightly fitter.
Ideally, give yourself at least twelve weeks of training before the event, but if you have less time available, just do your best and make every session count. Try and fit six training sessions in per week-two per sport-and always have at least one day of complete rest to allow your body to recover.
Training for a first triathlon does not need to be terribly complicated. All you need to concentrate on is completing the individual distances comfortably, so make sure you can swim, cycle, and run each distance before the event. It is also worth practicing a few bike-run transitions to make sure your legs are accustomed to the change from one discipline to another.
Find out as much as you can about what to expect on the big day-it is often the little bits of helpful advice that can make all the difference to your overall enjoyment of the event. And finally, look forward to your first triathlon-hopefully it will be the start of many more to come!
Triathlon is not only fun, it is also a great way to keep fit. For more useful and informative tips to help you train for [http://triathlonforfun.com/your-first-triathlon/]your first triathlon, visit my [http://triathlonforfun.com]triathlon for beginners site.
Article Source: [http://EzineArticles.com/?What-Is-a-Triathlon-and-How-to-Train-For-It&id=6598896] What Is a Triathlon and How to Train For It
Tuesday, January 3, 2012
Triathlon Training Tips - Swim Training Off Season
By [http://ezinearticles.com/?expert=Jayne_Louise_Lloyd]Jayne Louise Lloyd
Planning your training correctly and using the off-season time wisely can pay dividends and you will enter your 2012 race season better equipped with improved technique, endurance and confidence. One particular area to focus on technique during this time is your swimming.
Many triathletes will still favour spending time in the pool over the winter purely doing endurance, Tri Coach Steve Lloyd from Absolute Tri commented "At this time of year many triathletes will still prefer doing a hard session rather than technique so they can leave the pool feeling that they have done a good workout. It is vital to have a combination of both so if you don't feel that you have the time to devote to technique try to fit at least some into your endurance session by shortening your warm up and cool down".
How does this affect your session? An example would be instead of a 400m warm up, some pull, then the main set, do a 200m slow warm up focusing on perfect technique - then spend the next 5-10 minutes completing drills before moving onto the main set. During this time you are still warming up but thinking about technique rather than purely raising the heart rate and getting the shoulders ready. Repeat this on the cool down.
(The term "pull" means to swim using your arms only, no legs. You can use a pull buoy, a specially shaped float that helps your legs stay buoyant, between your upper thighs when completing a pull set. This isolates your arms enabling you to concentrate on improving your arm movements.)
So far we have said that you need to look at technique, but how do you know you are using the right technique? Apart from getting some good coaching a good acronym is BLABT which stands for Body position, Leg Action, Arm, Action, Breathing & Timing, this training method is widely used by swim teachers and coaches.
Body Position - are you high/low in the water do you rotate side to side
Leg Action - does it hinder your body position or are they propelling you forwards and acting as balance aids?
Arm action - high or low elbow, entering the water with hand too early or over reaching?
Breathing - this needs to be fitted in to the arm action and general stoke - breathing has to be done but it does slow you down as it disrupts the stroke technique so avoid excessive head turning to breathe.
Timing - Making sure that everything is working together - timing your breathing to your arm stroke ensure that all parts of your stroke are co-ordinated.
Whilst this is great advice in theory, how can you put this in to practice? If you are training on your own this winter or are thinking about completing your first triathlon in 2011 here are some key things to think about.
Relax - Steve says "When I first meet triathletes who perhaps aren't the best swimmers my initial advice is to relax, don't fight the water feel the water and focus on quality rather than quantity"
Streamlining - Get in to the best position possible - legs not sinking, no sideways movement, tighten your core muscles and kick from the hips not the knees.
Hip & shoulder rotation - Rotate hips at 45 degrees each side; rotate into the stroke this allows you to engage your "lats" (back muscles), hips and legs. (Latissimus Dorsi, commonly referred to as your "lats," are the triangular muscles that extend from under your armpits to your lower back on both sides.)
Stroke length - Enhance stretch and glide so enter the water, reach long, catch water and then push past your hip.
Catch - Don't catch too early as this will increase resistance but equally don't catch or hold it too long as you will just glide and start to loose the momentum of your forward movement. Wait at the front of the stroke and as soon as you 'feel the water' then catch it and push it back past your body. Use sculling drills to help learn the 'feel' of the water.
This of course is a very brief look at swimming and the benefits of practising technique, to progress over winter here is a list of practical tips for winter training:
Work on technique - do 1 -2 lengths of technique, do it right and rest. This will help develop muscle memory.
Refine those skills
Build endurance
Watch other people swim and note good and bad technique
Join a triathlon club that offers coached sessions and try and get there at least once a week
If you are able book a 1-2-1 session with a reputable triathlon coach or swim coach that understands the needs of the triathlete.
Article Source: [http://EzineArticles.com/?Triathlon-Training-Tips---Swim-Training-Off-Season&id=6636479] Triathlon Training Tips - Swim Training Off Season
Planning your training correctly and using the off-season time wisely can pay dividends and you will enter your 2012 race season better equipped with improved technique, endurance and confidence. One particular area to focus on technique during this time is your swimming.
Many triathletes will still favour spending time in the pool over the winter purely doing endurance, Tri Coach Steve Lloyd from Absolute Tri commented "At this time of year many triathletes will still prefer doing a hard session rather than technique so they can leave the pool feeling that they have done a good workout. It is vital to have a combination of both so if you don't feel that you have the time to devote to technique try to fit at least some into your endurance session by shortening your warm up and cool down".
How does this affect your session? An example would be instead of a 400m warm up, some pull, then the main set, do a 200m slow warm up focusing on perfect technique - then spend the next 5-10 minutes completing drills before moving onto the main set. During this time you are still warming up but thinking about technique rather than purely raising the heart rate and getting the shoulders ready. Repeat this on the cool down.
(The term "pull" means to swim using your arms only, no legs. You can use a pull buoy, a specially shaped float that helps your legs stay buoyant, between your upper thighs when completing a pull set. This isolates your arms enabling you to concentrate on improving your arm movements.)
So far we have said that you need to look at technique, but how do you know you are using the right technique? Apart from getting some good coaching a good acronym is BLABT which stands for Body position, Leg Action, Arm, Action, Breathing & Timing, this training method is widely used by swim teachers and coaches.
Body Position - are you high/low in the water do you rotate side to side
Leg Action - does it hinder your body position or are they propelling you forwards and acting as balance aids?
Arm action - high or low elbow, entering the water with hand too early or over reaching?
Breathing - this needs to be fitted in to the arm action and general stoke - breathing has to be done but it does slow you down as it disrupts the stroke technique so avoid excessive head turning to breathe.
Timing - Making sure that everything is working together - timing your breathing to your arm stroke ensure that all parts of your stroke are co-ordinated.
Whilst this is great advice in theory, how can you put this in to practice? If you are training on your own this winter or are thinking about completing your first triathlon in 2011 here are some key things to think about.
Relax - Steve says "When I first meet triathletes who perhaps aren't the best swimmers my initial advice is to relax, don't fight the water feel the water and focus on quality rather than quantity"
Streamlining - Get in to the best position possible - legs not sinking, no sideways movement, tighten your core muscles and kick from the hips not the knees.
Hip & shoulder rotation - Rotate hips at 45 degrees each side; rotate into the stroke this allows you to engage your "lats" (back muscles), hips and legs. (Latissimus Dorsi, commonly referred to as your "lats," are the triangular muscles that extend from under your armpits to your lower back on both sides.)
Stroke length - Enhance stretch and glide so enter the water, reach long, catch water and then push past your hip.
Catch - Don't catch too early as this will increase resistance but equally don't catch or hold it too long as you will just glide and start to loose the momentum of your forward movement. Wait at the front of the stroke and as soon as you 'feel the water' then catch it and push it back past your body. Use sculling drills to help learn the 'feel' of the water.
This of course is a very brief look at swimming and the benefits of practising technique, to progress over winter here is a list of practical tips for winter training:
Work on technique - do 1 -2 lengths of technique, do it right and rest. This will help develop muscle memory.
Refine those skills
Build endurance
Watch other people swim and note good and bad technique
Join a triathlon club that offers coached sessions and try and get there at least once a week
If you are able book a 1-2-1 session with a reputable triathlon coach or swim coach that understands the needs of the triathlete.
Article Source: [http://EzineArticles.com/?Triathlon-Training-Tips---Swim-Training-Off-Season&id=6636479] Triathlon Training Tips - Swim Training Off Season
Sunday, January 1, 2012
Should I Supplement My Triathlon Training With Weight Training?
By [http://ezinearticles.com/?expert=Alex_P_Miller]Alex P Miller
If you are already going through a grueling regimen of triathlon training, should you add weight training to the mix? In Wikipedia, "a triathlon is a multi-sport event involving the completion of three continuous and sequential endurance events." First you swim for a long distance, then you cycle for a long distance and finally you finish with running a long distance.
Years ago when I was watching an Ironman (aka triathlon) competition I saw one of the two leads fall to his knees during his run on the last segment. This was due to a muscle cramp in one of his legs. He lost. Although he was very lean, I noticed that he was a bit more muscular and heavier than the guy who had won. It was obvious number two was a weight trainer. His muscular development was way more advanced than the other competitors. I wondered if that muscularity garnered with weight training had something to do with that muscle cramp which lost the competition for him. That muscularity, by the same token, however, might have been the same thing that brought him to become one of the leads in the race.
Is Weight Training Useful for Triathlon Training?
Believe it or not, although triathlon competitions have been a growing phenomenon for some time, and a scheduling staple for many cable sports channels, there is still scant research to show definite relationships between triathlon training and weight training. Despite the lack of adequate studies, however, many athletes and coaches alike believe there is a benefit. It is believed, for instance, that strength training results in a stronger core and fewer injuries for triathletes. The triathlon athletes face few injuries than long distance runners because of the involvement of the low impact activities of swimming and cycling. This much everyone usually agrees with but there are discrepant arguments in regards to supplemental training-weight training in particular.
Some Pros and Cons of Utilizing Weights with Triathlon Training
Pro:
Training your muscles with lighter weights fashions your body to be more efficient for the three parts of the race. Train with a bunch of weight exercises a couple days a week using a 15+ repetition rep scheme and you'll keep in good condition for the race.
Con:
Lifting lighter weights for high reps in order to induce muscular fatigue is a complete waste of time for triathlon conditioning. The segments already train your muscles for endurance. Besides, it has been proven with research that weight training does little to increase aerobic capacity.
Fact:
According to some research, additional heavy weight training improved maximal strength and running economy but had little to no effect on VO2 MAX (aerobic capacity).
Con:
Your body already takes a pounding what with swimming, cycling and running and all. This whole contest is about endurance, not strength. Strength training and endurance training use completely different energy systems and muscle fibers. Your nervous system will only develop what some conditioning experts call "neural confusion." This condition is fertile soil for injuries.
Pro:
If this "neural confusion" thing were true, there wouldn't be such a term as cross training to begin with. The ordinary person performs both strength and endurance tasks in their own small way every day. The human body is an incredible mechanism.
Fact:
Injuries in triathlon athletes tend to be a combine result of performance level, weekly training hours and age. In other words, you are more likely to injure yourself as a result of over training.
The Triathlon Event and Weight Training are Two Different Things
On a personal note, years ago I once had a job standing at the end of an assembly line palletizing anywhere from 3 to 7 tons of 25 pound boxes every day. At that time, I also had a regimen of weight training 6 nights a week. I believe that the weight training kept me from getting repetitive use injuries on the job. You see, even though you may have a job that is "physical," that job is not exercise; it is work, in a similar way that the triathlon segments can be considered as work. It is a repetitive action done over and over again. Exercise and work are two completely different things. You need heavy physical exercise to keep you in shape for repetitive grueling work. It keeps your core tight and your muscles solid.
Suggested Weight Exercises for Triathlon Training
In the meantime, here are some suggested exercises that may help you stay in condition:
� Bench press
� Back squats
� Front squats
� Leg press
� Leg extensions
� Leg curls
� Calf lifts
� Bent rows-chest supported rows
� Pull ups-weighted chins
� Standing tricep presses
� Bicep curls
� Stomach crunches
� Hyperextensions
� Reverse hyperextensions
In the off season choose a mix of 6 or 7 exercises. Train with medium to light weights (6 to 10 reps). Use good form for maximum contractions. Training to failure is optional but should be done once in a while. Train 2 to 3 days a week. Train for strength and not for hypertrophy (pumped up muscles). After a month of weight training, give yourself a week's rest from it. In the in season you may want to train only once a week to maintain your fitness. Also you may want to drop all leg exercises and train only abs and upper body because your lower body already gets beaten up with the cycling and running.
In Conclusion
If you are truly serious about the triathlon you will probably consult a triathlon coach sooner or later. Everyone comes to a point when they need expert guidance which will most likely include weight training and this will augment your strength and endurance training along with other disciplines such as yoga and pilates. The main thing to watch for is overtraining which has more to do with age, genetics and how much you do rather than what you do. It's your body and you're the expert there in you triathlon training practice.
If you liked this article by Alex Miller, you may also be interested in the [http://weighttrainingforever.com/swimming/]Weight Training for Swimming. Check out http://weighttrainingforever.com/ for more weight training information.
Article Source: [http://EzineArticles.com/?Should-I-Supplement-My-Triathlon-Training-With-Weight-Training?&id=6656867] Should I Supplement My Triathlon Training With Weight Training?
If you are already going through a grueling regimen of triathlon training, should you add weight training to the mix? In Wikipedia, "a triathlon is a multi-sport event involving the completion of three continuous and sequential endurance events." First you swim for a long distance, then you cycle for a long distance and finally you finish with running a long distance.
Years ago when I was watching an Ironman (aka triathlon) competition I saw one of the two leads fall to his knees during his run on the last segment. This was due to a muscle cramp in one of his legs. He lost. Although he was very lean, I noticed that he was a bit more muscular and heavier than the guy who had won. It was obvious number two was a weight trainer. His muscular development was way more advanced than the other competitors. I wondered if that muscularity garnered with weight training had something to do with that muscle cramp which lost the competition for him. That muscularity, by the same token, however, might have been the same thing that brought him to become one of the leads in the race.
Is Weight Training Useful for Triathlon Training?
Believe it or not, although triathlon competitions have been a growing phenomenon for some time, and a scheduling staple for many cable sports channels, there is still scant research to show definite relationships between triathlon training and weight training. Despite the lack of adequate studies, however, many athletes and coaches alike believe there is a benefit. It is believed, for instance, that strength training results in a stronger core and fewer injuries for triathletes. The triathlon athletes face few injuries than long distance runners because of the involvement of the low impact activities of swimming and cycling. This much everyone usually agrees with but there are discrepant arguments in regards to supplemental training-weight training in particular.
Some Pros and Cons of Utilizing Weights with Triathlon Training
Pro:
Training your muscles with lighter weights fashions your body to be more efficient for the three parts of the race. Train with a bunch of weight exercises a couple days a week using a 15+ repetition rep scheme and you'll keep in good condition for the race.
Con:
Lifting lighter weights for high reps in order to induce muscular fatigue is a complete waste of time for triathlon conditioning. The segments already train your muscles for endurance. Besides, it has been proven with research that weight training does little to increase aerobic capacity.
Fact:
According to some research, additional heavy weight training improved maximal strength and running economy but had little to no effect on VO2 MAX (aerobic capacity).
Con:
Your body already takes a pounding what with swimming, cycling and running and all. This whole contest is about endurance, not strength. Strength training and endurance training use completely different energy systems and muscle fibers. Your nervous system will only develop what some conditioning experts call "neural confusion." This condition is fertile soil for injuries.
Pro:
If this "neural confusion" thing were true, there wouldn't be such a term as cross training to begin with. The ordinary person performs both strength and endurance tasks in their own small way every day. The human body is an incredible mechanism.
Fact:
Injuries in triathlon athletes tend to be a combine result of performance level, weekly training hours and age. In other words, you are more likely to injure yourself as a result of over training.
The Triathlon Event and Weight Training are Two Different Things
On a personal note, years ago I once had a job standing at the end of an assembly line palletizing anywhere from 3 to 7 tons of 25 pound boxes every day. At that time, I also had a regimen of weight training 6 nights a week. I believe that the weight training kept me from getting repetitive use injuries on the job. You see, even though you may have a job that is "physical," that job is not exercise; it is work, in a similar way that the triathlon segments can be considered as work. It is a repetitive action done over and over again. Exercise and work are two completely different things. You need heavy physical exercise to keep you in shape for repetitive grueling work. It keeps your core tight and your muscles solid.
Suggested Weight Exercises for Triathlon Training
In the meantime, here are some suggested exercises that may help you stay in condition:
� Bench press
� Back squats
� Front squats
� Leg press
� Leg extensions
� Leg curls
� Calf lifts
� Bent rows-chest supported rows
� Pull ups-weighted chins
� Standing tricep presses
� Bicep curls
� Stomach crunches
� Hyperextensions
� Reverse hyperextensions
In the off season choose a mix of 6 or 7 exercises. Train with medium to light weights (6 to 10 reps). Use good form for maximum contractions. Training to failure is optional but should be done once in a while. Train 2 to 3 days a week. Train for strength and not for hypertrophy (pumped up muscles). After a month of weight training, give yourself a week's rest from it. In the in season you may want to train only once a week to maintain your fitness. Also you may want to drop all leg exercises and train only abs and upper body because your lower body already gets beaten up with the cycling and running.
In Conclusion
If you are truly serious about the triathlon you will probably consult a triathlon coach sooner or later. Everyone comes to a point when they need expert guidance which will most likely include weight training and this will augment your strength and endurance training along with other disciplines such as yoga and pilates. The main thing to watch for is overtraining which has more to do with age, genetics and how much you do rather than what you do. It's your body and you're the expert there in you triathlon training practice.
If you liked this article by Alex Miller, you may also be interested in the [http://weighttrainingforever.com/swimming/]Weight Training for Swimming. Check out http://weighttrainingforever.com/ for more weight training information.
Article Source: [http://EzineArticles.com/?Should-I-Supplement-My-Triathlon-Training-With-Weight-Training?&id=6656867] Should I Supplement My Triathlon Training With Weight Training?
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