Great Ideas should be shared, so here goes. If you are training a swimmer one of the hardest things to do is have them change something at the end of each lap. Well technology is about to change all that, H2O Audio has three great products that allows a coach to interact with swimmer while they are, you guessed it SWIMMING. What is this you ask, well once you get the waistband, armband and earphones you are halfway there. If your athlete has an iPhone and you have one as well, then you are in business. Place the call to the athlete and talk them through a workout. If you have a old iphone and a new iphone since your athlete might not want to risk putting their iPhone in the water for an hour, well then a old or new iPhone not activated and your phone works just as well. Sign up for Skype and create two accounts, once that is done and the pool that you are training in has WiFi then all your troubles are solved. Now you have really taken training to the next level. Sea level
You never know what is going to be thrown at you, the morning of a triathlon, changes happen all the time and it is how you adapt that helps you overcome. Switching from a road run to a sand run, most would run for the hills, not if you have been training in Newton running shoes.
"The genius behind the Newton running shoes is the patented Action/Reaction Technology™. When using the ultra-efficient Land-Lever-Lift midfoot or forefoot running gait, the technology absorbs and then returns your own energy back to you. It's not fancy technospeak, and it's no gimmick. It's a revolutionary way of building a running shoe based on Sir Isaac Newton's third law of motion – "For every ACTION, there is an equal and opposite REACTION." Loosely translated, it means you get a boost of forward energy with every single stride you take."
Learning to run in Newton's can help one achieve better performance, less injuries and the ability to take on different terrain. Now depending on the conditions of the sand hard packed, soft, watery the training is the KEY. If you choose to go without shoe and risk injury, training correctly so your body is used to the correct running style is key. Landing in sand on your heels will hurt plain and simple. Using Newtons Land-Lever-Lift and you can take the shoes off and run as fast if not faster than with shoes. Stanford university's coach Vin Lananna, has his athletes train barefoot in the grass.
Plain and simple the proper body position and training will help you overcome most obstacles.
Trying to get your nutrition down on a regular bases is hard enough, now through swimming, biking and running into the equation. Well Bob Seebohar seems to have solved that problem. Eating well balanced meals, and following a year round approach rather than weeks leading up to an event. Biggest thing is the explanation of how and when you should take fluid and when your tank might be low. Follow this book, put down the sports drink and enjoy one of your best season ever.
Spending day after day on the bike or in the pool, running countless miles, might drive you nuts. So on the days that you have a core workout session head to a Gracie Academy for some Jui-Jitsu training. Why not branch out and learn something new, strengthen your tendons and find your center. The Gracie's have been doing it since 1925, family owned and taught, you can't say that about to many places. Size and strength are not a factor, learning the moves and getting taped out will teach you and help you progress. Hey if you just want to learn the moves, join their Ezine and receive their newsletter.
Changing or improving your stroke can gain you valuable time, so how after many years of swimming a certain way can this be achieved. Well one is to hire a USAT certified coach or spend time in a swim clinic. There are other ways and Finis can help, with Hydro Hip Improves core strength and stroke efficiency. The fin placement on each hip creates resistance which forces the swimmer to rotate their hips at the top of the stroke when the greatest amount of core strength exists. Development of this timing assists in a powerful hip snap for improved stroke efficiency and distance per stroke. @ $30 you can't lose.
After a long season or during you might need some support. Well Bauerfeind is here to help. They have knee, shoulder, ankle and back support, the Omotrain is great for those swimmers. A little bit about the company. Bauerfeind Orthopedics is the market leader that sets the standard in therapeutic supports and orthoses for the locomotor system. The products (e.g. GenuTrain) are used for the treatment of injuries, degenerative changes and after surgery – for rapid recovery and mobilization
New drugs, records broken and athletes still getting caught. Something has to be done and at this rate the only option is legal or non legal. Check this out from Sports Scientists Six Olympic athletes, including 1500m gold medalist Rashid Ramzi, have tested positive for CERA, the latest generation EPO hormone, which was made famous by Tour de France cyclists (Ricardo Ricco primary among them) last year.
When Ricco was caught, we did a post explaining CERA, and speculating that maybe some Olympic athletes would be jumping for cover now that a test had been developed through collaboration between anti-doping agencies and the pharmaceutical company that produced the drug for medical use.
Been waiting a while for this to come out, wondering why someone has not done this before, like the iPod and the iPhone took Apple some time to make it great. Well here comes Camelbak making hydration cooler. Wearable hydration, designed for the endurance athlete, tight fitting, chafe-free seams and stitching, air mesh insulated back panel keeps your back cool and insulated tube cover. What is not to love.
posted by HC Fitness and Technology Solutions @ 6:05 AM
Tuesday, January 27, 2009
Jobs losses starting to hit home, Tri a Tri!
So you have, you might, you will lose you job, it sucks and hurts. On the brighter side think of all the events that you have signed up for, the equipment you have bought, what better time to see what you are made of. If you don't want to pay travel fees TriFind has every state and most tri that are happening. pick local events bring the kids and have fun. Hey you can't look for a job 8-10 hours a day 7 days a week so use your time to improve your health and results. It might seem like you are slacking off but in all reality you are just keeping yourself busy during one of the worst recession this country has ever seen. Now get training.
Local bike shops really pushing cycling to increase awareness is great. From cyclocross to triathlon night a talk about the sport we all love and enjoy. There are not many details on the website but any talk about triathlons are worth the trip. Jersey Area Multisport will be there talking up their club, as well as some USAT Level 1 Trainers. Check it out, December 18th, 2008
posted by HC Fitness and Technology Solutions @ 5:16 PM
Friday, October 10, 2008
Let's Relax, Kung Fu Bikes
So every once in a while we need to decompress and not take everything so series. For sum the season is over and watching this weekends Ironman will be very rewarding. Take a couple months off let your body heal and enjoy everything around you, the last 9/10 months have been all about training and competition. Enjoy your fall and RELAX
Late season races can be fun and less stressful, sometimes cold but in the end rewarding. TriFind.com and Trimapper.com can help with those decisions. Now some of you will be going to Kona some may not and come September or even at this point October be winding down. You can always find a race that will satisfy you and maybe even end the season on a great note. Cool weather, nice water temp, no humidity, less crowds you can go through the list. Try a sprint if you have been training all season a sprint will be a great break from the norm should be a transition from the heavy training. Hey one more race before you pack the gear away from a couple months of needed relaxation try to get one more in, you never know it could be a PR.
USA Triathlon has a great shot at gold if Laura Bennett is on. This video highlighting Laura's accomplishments and training for the Olympics. Watch it is inspiring.
GREAT BOOK, takes the sport and breaks it down for all competing in the sport, from beginner to the pro. It even explains the dedication it takes to make it to the next level and what type of commitment it takes.
Book Description
Dedication, passion, obsession--for serious endurance athletes, coaches, duathletes, and triathletes, the quest for improvement never ends. Knowing they can shave time from the previous performance, they seek out the latest in research and training techniques.
In Championship Triathlon Training, renowned experts George Dallam and Steven Jonas provide you with the same advanced conditioning concepts and programming used by today's elite triathletes.
By understanding the science behind the principles, you will incorporate physiology, biomechanics, nutrition, and injury prevention into your regimen to address your specific needs and the demands of competition. Specifically, you'll learn these techniques: Use weight training, plyometrics, and core development to accelerate skill development in all phases of swimming, running, and cycling. Apply metabolic training to improve endurance and race speed. Combine sport-specific skills, such as mounting and dismounting, with metabolic training to improve transition times between phases. Develop more efficient movement patterns for increased performance potential and reduced injury. Assess health and physical status to avoid overtraining. Complete with sample programs for each triathlon distance, technique analysis, training- and race-specific fueling strategies, and tips for motivation, focus, and goal setting, Championship Triathlon Training will optimize your training and maximize your results.
What to be part of a team, get the swag and get discounts off merchandise, well then NTTC might be a good place to start.
About the NTTC
Founded in November of 1982 by triathletes Mark Wendley and Tom Peters, the National Triathlon Training Camp (NTTC) held the world’s first triathlon camp in Malibu, California in May of 1983. From 1986 to 1994, the NTTC also ran the sport’s most successful racing team, recording over 190 wins and 650 top-10 finishes in triathlons worldwide.
In 2006, after an 11-year hiatus, NTTC returned with a new business plan, a new Title Sponsor, and a hunger to regain our spot at the pinnacle of triathlon. Team Sport Beans/NTTC is being led by a new group of world-class and up-and-coming pros, who have already won 28 triathlons and notched 72 top-10 finishes since 2006. Our pros also work on staff at our triathlon camps and clinics. The team is open to everyone! When you join, you’ll get lots of freebies plus member discounts on NTTC camps, clinics, tours, team apparel and equipment, and much more! We’ve also added the most affordable, fully-customized online triathlon coaching available. Please check out all our programs and enjoy your stay at the NTTC web site. WELCOME!
Mark Wendley Director, NTTC
For $45 you can be a member of the team and get all this:
An official Team Sport Beans/NTTC T-shirt. For 2008, the shirts are made of Coolmax® Extreme, high-performance fabric with fresh FX. Coolmax® fabric, through its superior moisture management properties, is proven to reduce skin temperature and lower heart rate during exercise, while maintaining better hydration. It dries 4x faster than cotton, and the “fresh FX” keeps the shirt smelling fresh, even after workouts. These custom, Jersey-knit team T-shirts have big colorful logos and have a retail value over $37 each.
Free samples of Sport Beans® from the Jelly Belly Candy Company. You'll get 12 1-oz. bags with your initial registration packet - 2 bags each of Lemon Lime, Orange, Berry Blue, and Fruit Punch, as well as 2 bags each of the new Sport Beans® Extreme Watermelon and Cherry.
An official Team Sport Beans/NTTC Run Singlet (see Men's or Women's) from Champion System, with a retail value of $32.
An official Team Sport Beans/NTTC Cycling Cap from Champion System.
A Jelly Belly® baseball hat and Sport Beans® Water Bottle.
· A pair of Coolmax® XtraLife athletic socks.
A subscription to both the electronic and printed Team Sport Beans/NTTC newsletters, which are full of team information, workout and racing tips from our pros, member athlete profiles, team results, and other exciting features.
An official Team Sport Beans/NTTC swim cap from TYR.
Your name and hometown included on the Club Team Roster on the NTTC web site.
Your race results posted on the Club Team Results page of the NTTC web site.
Discounts on attending NTTC camps, clinics, and tours.
You’ll be eligible to register for NTTC Online Training, which is only available for team members.
15% discount on all purchases from the NTTC Sportshop. Our online sportshop features a full line of Team Sport Beans/NTTC apparel and equipment, as well as Jelly Belly’s Sport Beans® .
Best of all, you will be part of one the sport’s top teams! NTTC returned in 2006 after an 11-year hiatus. Building on the over 190 wins and 650 top-10 finishes our pros recorded in the late 80s and early 90s, our 2006 team won 10 triathlons and our 2007 team won 18 tris! Over the next two years, Team Sport Beans/NTTC will become one of the top teams in the world. And, we want you to be part of all the fun and excitement of our rise to the top!
Tent System Blowout! High Altitude Training is the biggest rage, living in the east you have no choice but to get a CAT, there are three tents models to choose from and two room conversions, now that would be cool, if money was not a factor. CAT-315
"Since the landmark studies of Ben Levine and Jim Stray-Gundersen in the '90s, Living High - Training Low has become recognized as THE best method for increasing sporting performances. Compared with the traditional altitude training camp, where the improvements from the time spent at altitude were often negated by the reduced ability to train hard whilst there, "Live High - Train Low" provides the best of both worlds. CAT's altitude simulation systems mean that this method of training is no longer limited to just those who are fortunate enough to live near the mountains. Furthermore, by removing almost all of the compromises traditionally involved with altitude training, this method has opened the door to benefiting those involved in sorter-distance events where previously the trade-off was simply not worthwhile.
Studies on the left have been grouped into those primarily looking at performances for athletes in aerobic-type activities, and for those involved in anaerobic-type sports."
posted by HC Fitness and Technology Solutions @ 4:58 AM
Friday, January 11, 2008
Take the tech toys of your ears!
You can't read this enough or seem to explain it to those hell bent on having, phones (bluetooth), iPod or CD's, whatever stuck to their ears. So the South Wales Police Force in Australia has taken this approach, showing a "ear bud outline" to show a person dead. as well as Outside with a article called Buzz Killers. Understanding the need to be able to push yourself with music and play list that you have made to get through a 5k, 10k half or full marathon, but keep those to trail runs or treadmills at the gym. Once in a race situation, please leave them at home. At most races they are not allowed, regardless if you see others using them. Taking time away from course officials policing traffic to make sure you obey the rules is a waste of their time, and truthfully hurting the event. Think if someone gets hurt during that event cause they were wearing ear buds, or a Bluetooth headset. Be Careful and think of others when it comes to race time.
USA Triathlon has issued a set of rules to maintain consistency and order from race to race across the country. The rules include sections on membership, and rules of conduct for swimming, cycling, running, and transition. Also included are special sections on protests, hearings and appeals, and rules modifications for physically challenged athletes.
USA Triathlon annual members are entitled to ONE free rule book per year. Extra copies are $5 each, as are copies for non members. Mail your check, made out to USA Triathlon.
USA Triathlon Attention: Rule Book 1 365 Garden of the Gods Road, Suite 250 Colorado Springs, CO 80907
posted by HC Fitness and Technology Solutions @ 5:33 AM
Thursday, November 15, 2007
Cold, Rain, and Snow
image from Luminous Landscapes So if you are from the northeast it has gotten cold, rainy and some have gotten snow. What are you to do, well you can be like our United States Postal Service, "Neither rain nor snow, nor sleet nor dark of night shall stay these couriers from the swift completion of their appointed rounds". The best thing to do in beating the elements is make sure you have good protective gear, and layers of it, 2XU compression and cold weather gear is a great place to start. A good shell and pants will also keep rain, slush and snow from getting to your skin. A good pair of Gators are one of the best investments and will last 10+ years. So whatever your plans are for the winter, try not to get to attached to the gym and get outside, winter training is something that can't be overlooked. Cheers
"Cyclocross has been described in many ways, some of the more common phrases are...
“the toughest hour in cycling”
“the NASCAR of bike racing"
“requires the finesse of a ballet dancer, the speed of a motorcycler and the grit of a hockey player”
Cyclocross is a fall/winter, on-road/off-road cycling discipline held on a looped circuit of approximately 1-2 miles.
Cyclocross racers navigate mud, sand, pavement, grass, gravel, pasture, and mulch. When the terrain is too steep to ride or they are confronted by a standard set of wooden barriers, riders dismount, shoulder their bikes and run. Regulations suggest a lap be comprised of 90% riding and 10% running.
Each race is a timed event lasting anywhere from 40 minutes to an hour depending on the racer's category. The race leader at the completion of the last lap is declared the winner. The sport originated in Europe after the second World War where road cyclists began riding in pastures and muddy fields to maintain their fitness. The first World Championship was held in Paris in 1950.
A cyclocross bike splits the difference between a road bike and a mountain bike, equipped with knobby skinny tires, drop handlebars and a lightweight frame.
Cyclocross enjoys a colossal following in continental Europe and is currently the fastest growing cycling discipline in the United States. The UCI has targeted the US as a key market for the expansion and continued growth of the sport.
In 2007 US athletes made history - winning 3 Silver Medals at the World Championships for the first time since the US began competing on the international stage.
Cyclocross is a great sport for viewing by spectators as the racers complete laps every 6-7 minutes, so there is always plenty of action happening right before your eyes. Clanging cowbells are a staple accessory used in cheering on the competitors at most every cyclocross event."
This is a great way to change it up and enjoy another way to train in the off season. If not just come out and support the riders. Cyclocross, Mercer County Park
Well this is pretty cool looking, Nike could have made a bit more fashionable watch but at least the made the watch. The Nike Amp+ Sport Remote Control is a watch and a remote for the Nike+ experience. Hear instant voice feedback of your time, distance, calories and pace when you add the Nike+ iPod Sport Kit and Nike+ Ready shoes or the Shoe Pouch. Now I am not a fan of the crazy new look but for the individuals that are wearing this at the gym or to do their daily run, Nike has hit the spot. Not being able to use a iPod or MP3 player while in a race, training with one becomes a crutch. They built the controls right into the front of the watch along with a speaker so if you don't have the headphones you can still hear your results, smart since you don't want your headphones in while running on a crowded street or at night. Nike and Apple are pushing technology further than most and other companies are just following at this point. The Polar is still the leader in high fitness, but with the middle market still needing a cool watch Nike + Apple are it. If they wanted to take this to the next level (which I am sure they have thought of) is the iPhone, let me have one device to do it all. Check it out. Nike Amp+
posted by HC Fitness and Technology Solutions @ 5:44 AM
Wednesday, September 19, 2007
Off Season
Well here we go, for some of us on the east coast we are heading into the off season. Yes of course we will still get out and ride and do an occasional race but for the most part we are inside. So what to do, work on your "bad" events, or find a triathlon in some warm spot, and use it for training. If your swim is your weak event, go out hard and see how the rest of the race plays out, this will give you some idea of how hard you can push and where you start to fall off. Nutrition can play a big role in your training, work on getting fluids into your system doing the run or bike. See what does not agree with your system. There are many things that you can do, find your weak event and exploit it, attack it and make it your strong part of the triathlon, best of all enjoy the down time, the season will be back soon. Fun warm triathlons Caribbean Think, Tri, Train!
posted by HC Fitness and Technology Solutions @ 6:26 AM
Wednesday, September 5, 2007
Kids, running and making you faster!
If you ever get the oportunity to go for a run with your child or with a high school cross country team you will be amazed at how fast these kids really are! Some where as we get older we have forgotten how to run, watch these kids and they are fast and most have proper running technique, without ever being taught. Take a look at this animation to see a good representation of how one should run. Running on a Cross Country team in K-8 was one of the best experiences, you are against all types and the best part was that everyone ran all out, there was no pacing yourself, gun goes off and everyone ran until the race was over. Being young and not knowing was a great place to start, so get back if you get a chance. Cheers
posted by HC Fitness and Technology Solutions @ 4:31 AM
Thursday, August 30, 2007
The Right Running Shoes
Finding the right running shoes will help from getting injured. With the new running shoes coming out, it might be a little hard to find the one that you like. Newton Running shoes were designed by runners for runners to mimic the advantages of barefoot running, Then you have Nike Free which kind of doing the same sort of thing as the Newton but Nike does not seem to have the actuator lugs which help when pushing off.
Action: When you forefoot strike with a Newton running shoe the actuator lugs stretch a membrane as they are pushed from the outer sole into the chambers of the mid-sole. This replaces the foam/air/gel used in the outer and mid-sole of traditional running shoes.
Reaction: As you begin to push off after striking, the membrane returns to its original shape pushing the actuators out from the mid-sole and returning the energy into forward propulsion.
Mimicking the barefoot running style and keeping on the toes seems to be the industries leading focus. For sometime it was the cushion in the heel, but things have changed and to run smarter, faster and with less injury keep it on the toes. Now Think, Tri, Do!
posted by HC Fitness and Technology Solutions @ 5:27 AM
Saturday, August 11, 2007
Bigger lung capacity
You want to have a larger lung capacity or just be able to hold your breath for 4 minutes, then practice these techniques from Outside Magazine.
Start in the Kiddie pool: Practice in the shallow end and wear a dive mask.
Bring a Friend: Hey if you are going to try this then someone should be there to bail you out, plus it helps that they keep time and tap you on the shoulder every 30 secs.
Prep You Lungs: Above water start with 2-3 minutes of slow, deep-belly breathing, air into the stomach.
Warm Up: Hold you breath in a dead man's float. Come up when you feel that you need air, do this twice.
Take a Deep Breath: Inhale and float face down.
Relax your mind: Your body will say give me air, but overcome this by humming a song or counting tiles.
Breathe!: When you can't take it, come up for air. lean against the side and get your breath for 30 or more seconds before you talk or move.
We all have our way to stay hydrated or think that we are hydrated. An easy way to tell if you are dehydrated is if you stop sweating, this is one of the first signs. In the northeast the heat, humidity, can be just as bad as the cold, and who want to go inside and run on a treadmill. Train like you would race. First and foremost drink plenty of liquid before a race, being hydrated starts days if not a week before. Some people like Gatorade, some like Accelerade while other like Cytomax it all depends on what is best for YOU! Jennifer Hutchinson has some great points on Hydration: "Anyone who has raced in Hawaii, Arizona or in any other notoriously toasty Ironman conditions is aware that how well one can take the heat can determine who has a great day or who goes home unfulfilled. Successful racing in hot conditions depends on how well the body is able to adapt to the heat (acclimatization)." read more, from IRONMAN training tips...
What to eat the night before, many races have pasta dinners the night before, but for some getting the carb's into the system there is just not enough time. Some say it takes roughly 12+ hours for the body to break down the pasta. So what do you do, well start early and get your take topped off 48+ hours before the race.
Eating/drinking: Try not to skip meals race week, and hydrate, hydrate, hydrate throughout the week, especially one and two days before the race. Don't eat a late-night meal the night before the race, Scott says, or you'll feel too heavy and possibly have an upset stomach race day. Dave Scott
It is an important period to stock your energy reserves to their max, but don't make too much of the process. Some elite runners, for example, will race hard about seven days before the target race day to deplete their glucogen stores, then train normally for three or four days, eating mostly fats and protein to keep glycogen low. Then in the last few days before the race, they pack as many carbohydrates into their system as they possibly can. The theory is that their muscles are so starved for glycogen that they will soak up even more carbo's than they normally would, giving them extra energy for the race. We do not recommend this for the mainstream runner -- certainly not without the oversight of a dietitian. Too often, this approach can backfire and leave you out of gas midway through the race. Coolrunning.com
On the morning of the big day, have a light breakfast; a bagel and some fruit juice is ideal. Don't eat any solid food for three hours before the run, just water (a good rule of thumb for any run when you really plan to push yourself).Coolrunning.com
And remember, meals and nutrition are about YOU pick the meals that you are familiar with and stick with them. This is not the time to experiment, now go out and train!
posted by HC Fitness and Technology Solutions @ 5:16 AM
Thursday, July 19, 2007
Swimming in a Wetsuit
Swimming in a wetsuit is really different than in a tight speedo or spandex shorts. If the suit is a full (legs and arms covered), or a farmer john (trunk and legs covered) many different things can occur. First some will feel confined, buoyancy can be another problem, size, tracking, and heat can all be effects of a wetsuit. So what does this mean, get out before your event and swim in your wetsuit. Even if you are a seasoned triathlete get at least one workout in before the race (your last swim workout would be the best) so that you have a memory of what it feels like.
The other thing to consider is not to get into your suit to soon before the start of the race unless they allow you in the water to warm up. Many make this mistake and get overheated or just feel drained. Remember the wetsuit is tight and meant to keep water out and you warm, they don't work that great on land.
One last thing, for some a wetsuit is a blessing, it keeps you afloat and that can help certain a certain style of swimmer. If sink in the pool and feel as though you are kicking a lot to keep yourself moving then a wetsuit is great. Buoyancy in your lower half should be greatly increased allowing you to kick less or feel less fatigued at the end of the swim portion.
Photo: Christof Koepsel/Getty Images Tapering seems to be on everyone's mind lately, with several triathlons coming up, New York Triathlon and Mercer County Triathlon all need to be in full taper mode. So what does this mean? In short less work/time/milage at a race pace or faster, to get your system ready for the race ahead. Active.com puts it like this: "In the last week before an Olympic-distance triathlon, your run training must be sharply reduced in volume so your body can fully recover from and adapt to the peak workouts you did the previous week.
In addition, you must include a modest amount of running at race pace or faster to ensure your neuromuscular system is primed. Cutting your peak tempo run and your peak transition run in half and eliminating the long run should do the trick. If you like, do this last, short transition run at a near-maximum effort level -- just so race pace doesn't seem quite so fast come Sunday!" Full article and chart at: Active.com
It's getting hot out, so how do you train? In the winter we are inside stuck to a treadmill or trainer, but in the summer who wants to be inside, but it's hot! For some the heat is a blessing for most the complete opposite, trouble breathing, overheating, muscle cramps, etc.. Your body needs to keep its temperature within a narrow range to be able to function effectively. The hotter it gets outside, the higher your core body temp becomes! Your heart rate will often rise whether you’re exercising or not. So make sure you are ready and practice these tips 1) Acclimate Your Body 2) Hydrate Early and Often 3) Determine Your Losses 4) Dress for Success 5) Know Your Limits 6) Recovery 7) Your Age make a Difference To learn more, please visit USA Triathlon's web site at www.usatriathlon.org
This is a great site to get workouts, information about triathlons, training plans, race reports, articles and even a store. When I started out I was Googling and reading a lot about training plans, Beginner Triathlete can up in one of my searches. I followed the "free" beginner sprint 13 week program, this was nice because it ramped me up, to get into the Olympic distance triathlons. There are four different levels; Free, Bronze, Silver and Gold, each has a little more to offer than the next. Which ever route you chose, be assured Beginner Triathlete is a good starting point! Here is the sample training program that I followed:
**9/11/02 - This is the program I designed for my mother who is running her first sprint triathlon this weekend. She is 59 years old and started from scratch in the fall of 2001. If she can do it, you can!**
Remember, you may definitely overshoot the mileage by the end of this program, but this program is for everybody and especially for beginners OF ALL AGES!!!. It is not based on speed but on endurance. You can go as slow as you want. This is your first triathlon, and the goal is to just finish and to HAVE FUN!!!
If you need some reference on mileage to minutes: I am a slow, leisurely runner and it takes me 40 minutes to run 4 miles. One runs max 45 minutes in this program, so runners slower than me (and I am slow) can definitely do this program. However, if you find you can do a longer length tri during the middle of the following program, than sign up for a longer one!
By the way, if you can't do all the minutes - DON'T WORRY!!! 45 minutes running or 35 minutes swimming does sound like a lot. Do your best. On race day, you will get a great extra boost from the environment. Being that swimming is first, I know you will be able to do the distance even if you have only maxed out at around 20-30 minutes (just make sure you have done the 0.6miles in the pool as you can't really stop in the event). Biking is easy at these distances - even under minimal training. Running...you can stop to walk as much as it is needed if you want...you are allowed. I THINK YOUR GONNA BE ALRIGHT!!!
For a typical sprint triathlon (~0.5mile swim, 12mile bike, 3mile run), here are some results of the best and worst times from ages 15 to 70:
You have Nike free and Newton running showing us the correct running stance, and coming out with shoes to help us adjust. So I decided to try something in the last couple weeks, force myself to run on the center of my foot pushing off with my toes. Most people land on their heels and roll through, from heel to toes, after adjusting my style, I know refer to this as LAZY RUNNING. At first I was a bit slower but my time have started to change over the last couple runs. I am running in a pair of Mizuno Wave Creation 8 and they are good shoes but since I changed my running style from a heel strike to a corrected running style things seems have change. The shoe feels heavy and my legs feel fast. I am now looking at a pair of NB 902, they are light and comfortable (I'll let you know how they turn out).
"All accomplished and elite runners run on the balls of their feet. The foot should strike the surface with the ball of the foot, in a dorsiflexed position (with toes pointing forward not downwards) otherwise this creates a" breaking" motion. The heel doesn't touch the ground. The foot on landing on the surface should be "light" not heavy, it then "grips and scrapes" the surface. The knee is slightly bent on contact with the surface and the foot lands below the centre of gravity - just below the hips. Think of your leg working in a circular motion from the hip joint. This brings the heel of the foot behind the body. The hamstrings and gluteus maximus (backside muscles) play a very big part in this movement. The thigh moves forward with the action of the quads and hip-flexors, the leg is extended and the foot drops again, landing on the ball of the foot as above. We call this cycling the leg! The hips and waist should be steady without a lot of side to side movement. The back should be straight and relaxed, not bent at the waist. The shoulders should be relaxed, The arms should be bent at approximately 90 degrees and the motion should be from the shoulder not the forearms. As the arm moves back it should continue to stay in 90 degree flexion. The hands should be held with the palm facing inwards not down. If you prefer to hold your hands in a fist, the thumb should rest on the forefinger. The head should be up with your eyes looking ahead not down. Try not to think about the movement too much. Instead try to feel the cycling motion, and visualise it in your mind while you're running. You will know when you have got it right, you will be able you feel it." More... Special thanks to BCC health
The hardest thing to do over a 16 week training schedule is to break it up! Swimming free the whole time can cause stress on the joints and even wear you out. Learning to swim different strokes can make training fun again! Swimming the Butterfly or "fly" is tough, but once mastered you are stronger and more flexible then when you started. "Butterfly is a difficult stroke to swim as it needs both stamina and style. The movements you need to make, however, are not difficult because you will have done many of them before in other strokes.
Under and over with the arms 1) Both of your arms work at the same time and keep moving throughout the stroke. 2) Put your hands in the water in front of your shoulders and push towards your feet. 3)When your hands reach your thighs, lift them out of the water and throw them back to the start.
Sounds easy doesn't it?
Well, it can be if you make sure that you are pushing hard as your hands reach your thighs. This will help them to fly out of the water.
Look forward to breathe 1) You need to keep your head in the water all of the time, except when you need to breathe in. 2) If you lift your head up at other times it will be almost impossible to get your arms over the water. 3) The easiest way to breathe in is to push your chin forwards so that your mouth comes out of the water. It is best to do this when your arms are almost at your thighs.
Getting the order right. If you do not do everything in the right order your stroke will have no style. Try this: • Kick your legs down as your hands go in • Kick your legs down as your hands come out • Head down when arms go over the water • Keep head down until arms are near thighs • Breathe in quickly • Remember to try to improve one bit at a time.
Once you think you have done all of these things spend a few sessions practicing them and then have a look at intermediate butterfly." Check it out! BBC Sports
Controlling your Lactic Threshold, is one of the most important pieces of knowledge that you can learn.
"What is Lactic Acid and Where Does it Come From?
The carbohydrates you consume consist of several different sugar molecules; sucrose, fructose, glucose to name a few. However, by the time the liver does it's job, all of these sugars are converted to glucose which can be taken up by all cells. Muscle fibers take up glucose and either use it immediately, or store it in the form of long glucose chains (polymers) called glycogen. During exercise, glycogen is broken back down down to glucose which then goes through a sequence of enzymatic reactions that do not require oxygen to proceed. All of these reactions occur out in the cell fluid, or cytosol. They proceed very rapidly and yield some energy for muscle work in the process. This glycogen/glucose breakdown pathway is called the anaerobic (no oxygen) glycolysis (glucose breakdown) pathway. Every single glucose molecule must go through this sequence of reactions for useful energy to be withdrawn and converted to ATP, the energy molecule that fuels muscle contraction, and all other cellular energy dependant functions.
Factors that Influence the Rate of Lactate Accumulation in the body
Absolute Exercise Intensity- for reasons mentioned above. Training Status of Active Muscles- Higher mitochondrial volume improves capacity for oxidative metabolism at high glyolytic flux rates. Additionally, improved fatty acid oxidation capacity results in decreased glucose utilization at submaximal exercise intensities. Fat metabolism proceeds via a different pathway than glucose, and lactic acid is not produced. High capillary density improves both oxygen delivery to the mitochondria and washout of waste products from the active muscles. Fiber Type Composition- Slow twitch fibers produce less lactate at a given workload than fast twitch fibers, independent of training status. Distribution of Workload - A large muscle mass working at a moderate intensity will develop less lactate thanhttp://www.blogger.com/img/gl.link.gif a small muscle mass working at a high intensity. For example, the rower must learn to effectively distribute force development among the muscles of the legs back and arms, rather than focusing all of the load on the legs, or the upper body. Rate of Blood Lactate Clearance- With training, blood flow to organs such as the liver and kidneys decreases less at any given exercise workload, due to decreased sympathetic stimulation. This results in increaed lactate removal from the circulatory system by these organs." Special Thanks to Stephen Seiler for explaining Lactic Threshold. Check out his full explanation @ The Lactate Threshold
