Triathlons are races that involve a combination of swimming, cycling and then running.
The sport is very different than a single discipline race where you only run or swim or cycle, because switching up your muscle groups and transitioning between disciplines involves a new skill that beginner triathletes will need to practice.
As a running coach, I am most often asked how to improve your running time after cycling.
Running is made more difficult after cycling because you are beating up your quads and are hunched over your handlebars for a good amount of time, and then have to completely transition into an upright posture with tired legs (and back and arms for that matter) in order to try to eke out whatever you can in the run.
Cycling posture also affects your breathing, which then carries into the run and making it more difficult.
The first thing you can do is to add brick workouts during your training, wherein you go out for a good ride on your bicycle and then go immediately into a run. (You can also practice the other transition by hopping on your bike after getting out of the water.)
You may also want to add strength training to your weekly routine.
I recommend doing a lot of full body exercises using either just your body weight or a simple set of dumbbells.
There isn't a huge need for anything more complicated unless you are training for something specific (although a pullup bar is nice too.)
Exercises that utilize a lot of different muscle groups at the same time are best, such as squats, lunges, deadlifts, pushups, and pullups.
Isolating muscles is a waste of time if you aren't a body builder.
A good way to work in some strength training into your schedule is to do tabata intervals, which are 4 minute sets each.
You can start out with 10 seconds of "work" followed by 20 seconds of "rest" and then as you get into better shape you can reverse that and do 20 seconds of work and 10 seconds of rest.
This type of interval training will get your heart rate up and will help you see fast results.
Whatever you do, remember that you still need rest during the week.
I know a lot of triathletes that do 6 hard workouts per week (2 each running/swimming/biking) because they figure that the other disciplines don't fatigue the same muscles - but you really do need to give yourself time to recover from each workout even when going cross discipline.
****************************
Blaine Moore is a running coach in Southern Maine with 20 years of training and racing experience, which he shares on his blog at http://news.RunToWin.com - If you would like to get regular tips and training advice along with his his report, The 3 Components of an Effective Workout, then sign up for his newsletter at: http://www.RunToWin.com/newsletter.html
Article Source: http://EzineArticles.com/?expert=Blaine_Moore
*****************************
Tuesday, May 25, 2010
Monday, May 24, 2010
Triathlon Store For All Your Biking Needs
Are you geared up for some adventure sports to pump up adrenaline?
If you are, a triathlon store can fill you up with the ultimate in racing bikes.
The stores have a huge collection of bikes and biking equipment along with professional experts willing to share their tips and advice.
If you love biking, you will feel completely at home in these stores.
Small parts from pedals and tubes to big ones like bike wheels are all available under one hood.
You can also purchase additional safety equipment and pick out your choice of manufacturers.
If you want a completely customizable bike, you can build one from scratch.
The stores supply every part and make sure that all your biking needs are satisfied.
You can purchase bikes from all the famous manufacturers.
Brands like Argon and Bullet to Litespeed and Zipp have their models showcased in the stores.
You can test out the models to see which one suits you the most.
If you already have your bike, the store can help you select the best bike wheels.
A proper bike wheel is important to maintain precision and balance while moving in at blazing speeds.
Out of the several models on display, Zipp wheels are the most in demand.
You can choose from personalized products on the clincher and tubular variety.
Such wheels help reduce overall weight and have a better grip on the road.
You can select handlebars and aerobars to balance the framework of your bike.
Each store has professionals who can help you from assembling to design.
The increasing popularity of Zipp wheels has led to stores keeping more varieties of zipp products and wheels in their showcase.
Zipp wheels come in the tubular and clincher variety, each with unique advantages.
The models are specified on numbers based on wheel dynamics and its function.
The most popular choice for bikers all over the world is the Zipp 404 wheel set that adds unmatched quality to your bike.
It has a streamline design that provides aerodynamical support to your bike.
Its firm grip helps in effortless biking even on the toughest of tracks.
It offers better breaking and added stiffness to help you gain the extra advantage and confidence in any and every race.
The major advantage of Zipp 404 wheels is its carbon lamination technology that uses shock absorbing materials to reduce vibration.
It also allows smooth airflow on the rims and the bearings setting new benchmarks in the industry.
The stores also offer you helmets and gloves with proper padding for complete safety.
If you want the perfect biking shoes, the stores can help you find one of your choice.
Bike racks to bike trainers, the stores have it all.
The prices are quite affordable with several discount options.
It has great customer service for delivery and future repair options.
The best part is that they are available all over.
You can find one quite close to your house.
************************
If you are serious about biking, pay a visit to the triathlon store and equip yourself with the best gear, before setting the road on fire.
For more info about a triathlon store or about bike wheels, please visit these links.
Article Source: http://EzineArticles.com/?expert=Edmund_Brunetti
***********************
If you are, a triathlon store can fill you up with the ultimate in racing bikes.
The stores have a huge collection of bikes and biking equipment along with professional experts willing to share their tips and advice.
If you love biking, you will feel completely at home in these stores.
Small parts from pedals and tubes to big ones like bike wheels are all available under one hood.
You can also purchase additional safety equipment and pick out your choice of manufacturers.
If you want a completely customizable bike, you can build one from scratch.
The stores supply every part and make sure that all your biking needs are satisfied.
You can purchase bikes from all the famous manufacturers.
Brands like Argon and Bullet to Litespeed and Zipp have their models showcased in the stores.
You can test out the models to see which one suits you the most.
If you already have your bike, the store can help you select the best bike wheels.
A proper bike wheel is important to maintain precision and balance while moving in at blazing speeds.
Out of the several models on display, Zipp wheels are the most in demand.
You can choose from personalized products on the clincher and tubular variety.
Such wheels help reduce overall weight and have a better grip on the road.
You can select handlebars and aerobars to balance the framework of your bike.
Each store has professionals who can help you from assembling to design.
The increasing popularity of Zipp wheels has led to stores keeping more varieties of zipp products and wheels in their showcase.
Zipp wheels come in the tubular and clincher variety, each with unique advantages.
The models are specified on numbers based on wheel dynamics and its function.
The most popular choice for bikers all over the world is the Zipp 404 wheel set that adds unmatched quality to your bike.
It has a streamline design that provides aerodynamical support to your bike.
Its firm grip helps in effortless biking even on the toughest of tracks.
It offers better breaking and added stiffness to help you gain the extra advantage and confidence in any and every race.
The major advantage of Zipp 404 wheels is its carbon lamination technology that uses shock absorbing materials to reduce vibration.
It also allows smooth airflow on the rims and the bearings setting new benchmarks in the industry.
The stores also offer you helmets and gloves with proper padding for complete safety.
If you want the perfect biking shoes, the stores can help you find one of your choice.
Bike racks to bike trainers, the stores have it all.
The prices are quite affordable with several discount options.
It has great customer service for delivery and future repair options.
The best part is that they are available all over.
You can find one quite close to your house.
************************
If you are serious about biking, pay a visit to the triathlon store and equip yourself with the best gear, before setting the road on fire.
For more info about a triathlon store or about bike wheels, please visit these links.
Article Source: http://EzineArticles.com/?expert=Edmund_Brunetti
***********************
Sunday, May 23, 2010
How to Avoid Injuries and Burnout For the Woman Triathlete Beginner
In every triathlon event you obviously have to run, and your running training program is essential to achieve success.
Your muscles, cardiovascular system, lungs and mind need to be kept in shape in order to endure a long and strenuous race.
As you begin with your triathlon run training program, here are a few pointers to help the less experienced woman triathlete along the way to avoid injuries and discomfort.
Almost every lady who has taken part in any triathlon event or training program, from seasoned pros to amateurs, have experience a side stitch at some point.
One of the best things to do to prevent a stitch from occurring is to ensure that your body is properly hydrated prior to running, and that it stays hydrated while you continue to run.
To quench your thirst and restore the fluids that you have lost, drink water or a quality sports drink that contains 7% carbohydrate.
Another thing to remember is that you will probably suffer from a stitch if you eat before a run, try and wait at least 2 hours before running after a main meal.
If you do get a side stitch stretch it out by putting your hands above your head and breathe deeply to expand your diaphragm.
As you start running and become more experienced you will get to know your body, so listen to it and you will learn what type of workout is best for you and also be able to identify the food that you can handle before and during your run.
Experiment during your triathlon training sessions and you will refine it over time and get it right.
When it comes to the number one accessory for lady triathletes run training that needs close attention, look no further than your running shoes.
Running in old or worn-out shoes can easily cause running injuries.
Over time, running shoes lose their shock absorption, cushioning and stability.
If you continue to run in old shoes you can increase the stress on your legs and joints, leading to an injury.
To prevent these types of injury, the easiest thing that you can do is to replace your running shoes on a regular basis (a genuine excuse for new shoes at last!).
Experts suggest that running shoes should be replaced after about 500-miles or every 3 to 4 months.
They should also be replaced when you are starting to feel little aches you do not normally get after your regular running routine.
Another sure way to cause injuries is through overtraining, so you have to be aware of the signs and not pound your body in to the ground.
If you find that you have had too many bad training days in a row then you may well be overtraining.
This can materialize itself in many different ways, not only with injuries but difficulty in focusing on your training, but also causing problems outside your training like mood swings and a short temper.
Even experienced women triathletes are guilty of overtraining sometimes, not only ladies new to triathlon.
The best thing is to take a step back and take the intensity down a few notches on your run training for a few days, and then gradually step it back up again once you feel better.
This should result in you getting back on pace again, and sometimes you may find that your performance actually improves.
You should try and vary your run training, but especially if you feel like you are struggling and getting nowhere, this stops you getting stale and prevents your mind working against you because you seem to be going backwards.
*************************
Triathlete Women has training tips, articles and also triathlon products for women triathletes.
Covering all things lady triathlon related including diet and beginners guides at: http://www.triathletewomen.com
For Free lady triathlete pro training tips and newsletter go to: http://www.triathletewomen.com - Now.
Article Source: http://EzineArticles.com/?expert=Francis_Cole
****************
Your muscles, cardiovascular system, lungs and mind need to be kept in shape in order to endure a long and strenuous race.
As you begin with your triathlon run training program, here are a few pointers to help the less experienced woman triathlete along the way to avoid injuries and discomfort.
Almost every lady who has taken part in any triathlon event or training program, from seasoned pros to amateurs, have experience a side stitch at some point.
One of the best things to do to prevent a stitch from occurring is to ensure that your body is properly hydrated prior to running, and that it stays hydrated while you continue to run.
To quench your thirst and restore the fluids that you have lost, drink water or a quality sports drink that contains 7% carbohydrate.
Another thing to remember is that you will probably suffer from a stitch if you eat before a run, try and wait at least 2 hours before running after a main meal.
If you do get a side stitch stretch it out by putting your hands above your head and breathe deeply to expand your diaphragm.
As you start running and become more experienced you will get to know your body, so listen to it and you will learn what type of workout is best for you and also be able to identify the food that you can handle before and during your run.
Experiment during your triathlon training sessions and you will refine it over time and get it right.
When it comes to the number one accessory for lady triathletes run training that needs close attention, look no further than your running shoes.
Running in old or worn-out shoes can easily cause running injuries.
Over time, running shoes lose their shock absorption, cushioning and stability.
If you continue to run in old shoes you can increase the stress on your legs and joints, leading to an injury.
To prevent these types of injury, the easiest thing that you can do is to replace your running shoes on a regular basis (a genuine excuse for new shoes at last!).
Experts suggest that running shoes should be replaced after about 500-miles or every 3 to 4 months.
They should also be replaced when you are starting to feel little aches you do not normally get after your regular running routine.
Another sure way to cause injuries is through overtraining, so you have to be aware of the signs and not pound your body in to the ground.
If you find that you have had too many bad training days in a row then you may well be overtraining.
This can materialize itself in many different ways, not only with injuries but difficulty in focusing on your training, but also causing problems outside your training like mood swings and a short temper.
Even experienced women triathletes are guilty of overtraining sometimes, not only ladies new to triathlon.
The best thing is to take a step back and take the intensity down a few notches on your run training for a few days, and then gradually step it back up again once you feel better.
This should result in you getting back on pace again, and sometimes you may find that your performance actually improves.
You should try and vary your run training, but especially if you feel like you are struggling and getting nowhere, this stops you getting stale and prevents your mind working against you because you seem to be going backwards.
*************************
Triathlete Women has training tips, articles and also triathlon products for women triathletes.
Covering all things lady triathlon related including diet and beginners guides at: http://www.triathletewomen.com
For Free lady triathlete pro training tips and newsletter go to: http://www.triathletewomen.com - Now.
Article Source: http://EzineArticles.com/?expert=Francis_Cole
****************
Friday, May 21, 2010
Triathlon Shoes - Overview and Importance
A lot of athletes wear triathlon shoes for the safety of their feet and to reach the top of their performances.
This special type of shoe is mostly used by professional runners and bicyclers.
Many people tend to buy cheap or regular shoes for their sport activities, but they end up with terrible pains in their feet as well as their lower parts of the back.
Therefore, picking up the right shoes for running, like triathlon ones, is essential to achieve the best results without any drawbacks or pain.
No other experience can compare to the freedom felt during a good run.
Whether you're at a race, training by your own, or just running for fun; you will always need a good pair of shoes.
Triathlon shoes are similar to other forms of cycling shoe used in racing, with automatic binding cleats that snap the cyclist's feet to the pedals.
These shoes can be worn even without socks.
They have holes to allow water from the swim to drain in an easy way.
They have only one or two straps for ease of fastening rather than laces or ratcheting buckles found in other type of shoes.
They are with a seamless interior that is designed to accommodate your bare feet comfortably.
Since transition time is critical in a triathlon, you may want to avoid putting on socks after your swim leg.
For bicyclers, triathlon shoes with a heel strap or grab loop that they can grip to remove it quickly is obviously the ideal footwear.
This feature helps them to improve transition time.
These shoes vary also according to the type of foot you have.
That's why you have to know to what category your feet belong before purchasing a triathlon shoes.
If there's a distinct curve along the inside of your foot with a band a little less than half the width of your foot connecting the heel and toe, then you have a neutral foot.
In case there's not much of a curve along the inside of your foot and your imprint shows almost the entire foot.
People with low arches are more likely to overpronate (roll too far inward), which can lead to overuse injuries.
If you are a supinator, then you'll have a very sharp curve along the inside of your foot and your imprint shows a very thin band between your heel and toe.
People with high arches typically don't pronate enough.
The most recent jump forward in shoe design is the use of carbon fiber.
Carbon fiber shoe soles are stiffer and lighter than injection molded plastic.
Your choice of triathlon shoes can make the difference between having a good or bad experience, running in comfort or pain, and, most importantly, whether you stay healthy or get injured.
*********************
Learn more about picking the right triathlon shoes on Houcem's blog at triathlonshoes.net.
Article Source: http://EzineArticles.com/?expert=Houcem_Rihane
********************
This special type of shoe is mostly used by professional runners and bicyclers.
Many people tend to buy cheap or regular shoes for their sport activities, but they end up with terrible pains in their feet as well as their lower parts of the back.
Therefore, picking up the right shoes for running, like triathlon ones, is essential to achieve the best results without any drawbacks or pain.
No other experience can compare to the freedom felt during a good run.
Whether you're at a race, training by your own, or just running for fun; you will always need a good pair of shoes.
Triathlon shoes are similar to other forms of cycling shoe used in racing, with automatic binding cleats that snap the cyclist's feet to the pedals.
These shoes can be worn even without socks.
They have holes to allow water from the swim to drain in an easy way.
They have only one or two straps for ease of fastening rather than laces or ratcheting buckles found in other type of shoes.
They are with a seamless interior that is designed to accommodate your bare feet comfortably.
Since transition time is critical in a triathlon, you may want to avoid putting on socks after your swim leg.
For bicyclers, triathlon shoes with a heel strap or grab loop that they can grip to remove it quickly is obviously the ideal footwear.
This feature helps them to improve transition time.
These shoes vary also according to the type of foot you have.
That's why you have to know to what category your feet belong before purchasing a triathlon shoes.
If there's a distinct curve along the inside of your foot with a band a little less than half the width of your foot connecting the heel and toe, then you have a neutral foot.
In case there's not much of a curve along the inside of your foot and your imprint shows almost the entire foot.
People with low arches are more likely to overpronate (roll too far inward), which can lead to overuse injuries.
If you are a supinator, then you'll have a very sharp curve along the inside of your foot and your imprint shows a very thin band between your heel and toe.
People with high arches typically don't pronate enough.
The most recent jump forward in shoe design is the use of carbon fiber.
Carbon fiber shoe soles are stiffer and lighter than injection molded plastic.
Your choice of triathlon shoes can make the difference between having a good or bad experience, running in comfort or pain, and, most importantly, whether you stay healthy or get injured.
*********************
Learn more about picking the right triathlon shoes on Houcem's blog at triathlonshoes.net.
Article Source: http://EzineArticles.com/?expert=Houcem_Rihane
********************
Thursday, May 20, 2010
How the Heck Can I Finish a Triathlon?
Triathlon training could be very exhausting both for the mind and body.
Now, for everyone--for those who have done it, those who thought about it, and for those who will never consider it--acknowledges that this is true.
But there is a great difference between just being informed of it and really understanding it.
Most people will never understand what other people have experienced to achieve their goals if they themselves have not gone through it.
It gets underestimated or it could continue to remain a mystery for them. It can be a sad circumstance, really.
What's the aim of all this discussion?
It's to let you know that you may not be much appreciated for your arduous training.
You may not be able to do some of the things that you are used to while training, like watching TV, eating lots of what we consider "unhealthy" foods, working out on "irregular" hours, etc... but you just have to be ready to deal with these changes.
A lot of people who begin to train for triathlon will also have a sudden change in diet.
You would be avoiding any of the "anti-fitness" foods as mentioned above.
Now this can result to havoc in their personal lives.
They're all of a sudden in need of only lean beef.
No more McDonald's or other fast food!
They cut out almost all french fries when they used to be a staple of their meal.
They say goodbye to the romance with jelly doughnuts in the mornings.
No more of the sauces their spouses or special someone always cook for them or they constantly have when they dine out; they are no longer want to eat them.
And most noticeable of all is avoiding sugar.
They simply do not want the sugar any longer.
Not just say goodbye to french fries but to other fried foods as well.
But you as well have to start spending less time with your friends.
No more bars and you might have to cancel those poker sessions and spend lesser time on the phone, instead of these you're out there training for swimming at some local pool or in the woods running.
There would also be changes in your sleeping habits.
Not so much of a night-owl any longer are you?
You wish to be "early to bed and early to rise" to make yourself healthy and wise.
When your friends wish to go hang out until midnight at Coyote Ugly you're simply not interested.
You need to be up before dawn so you have got to go to sleep early!
Your "energy" will be different as well.
You aren't going to be satisfied to watch television that much anymore, after you get deep into your triathlon training.
You're going to feel uneasy.
You might preoccupy yourself with new or even outdated and forgotten hobbies.
You may be able to do some woodworking.
Just about anything that you make you more energized mentally and emotionally.
I know a lot of this sounds unusual, but the bottom line is: you should be mentally ready to manage these changes when want to say you have done my first triathlon.
*********************
Terry Stevennson is an avid writer, fitness consultant and triathlete. He provides technical advice on training for a triathlon to http://www.TriathlonTrainingSchedule.org
Article Source: http://EzineArticles.com/?expert=Terry_Stevennson
***********
Now, for everyone--for those who have done it, those who thought about it, and for those who will never consider it--acknowledges that this is true.
But there is a great difference between just being informed of it and really understanding it.
Most people will never understand what other people have experienced to achieve their goals if they themselves have not gone through it.
It gets underestimated or it could continue to remain a mystery for them. It can be a sad circumstance, really.
What's the aim of all this discussion?
It's to let you know that you may not be much appreciated for your arduous training.
You may not be able to do some of the things that you are used to while training, like watching TV, eating lots of what we consider "unhealthy" foods, working out on "irregular" hours, etc... but you just have to be ready to deal with these changes.
A lot of people who begin to train for triathlon will also have a sudden change in diet.
You would be avoiding any of the "anti-fitness" foods as mentioned above.
Now this can result to havoc in their personal lives.
They're all of a sudden in need of only lean beef.
No more McDonald's or other fast food!
They cut out almost all french fries when they used to be a staple of their meal.
They say goodbye to the romance with jelly doughnuts in the mornings.
No more of the sauces their spouses or special someone always cook for them or they constantly have when they dine out; they are no longer want to eat them.
And most noticeable of all is avoiding sugar.
They simply do not want the sugar any longer.
Not just say goodbye to french fries but to other fried foods as well.
But you as well have to start spending less time with your friends.
No more bars and you might have to cancel those poker sessions and spend lesser time on the phone, instead of these you're out there training for swimming at some local pool or in the woods running.
There would also be changes in your sleeping habits.
Not so much of a night-owl any longer are you?
You wish to be "early to bed and early to rise" to make yourself healthy and wise.
When your friends wish to go hang out until midnight at Coyote Ugly you're simply not interested.
You need to be up before dawn so you have got to go to sleep early!
Your "energy" will be different as well.
You aren't going to be satisfied to watch television that much anymore, after you get deep into your triathlon training.
You're going to feel uneasy.
You might preoccupy yourself with new or even outdated and forgotten hobbies.
You may be able to do some woodworking.
Just about anything that you make you more energized mentally and emotionally.
I know a lot of this sounds unusual, but the bottom line is: you should be mentally ready to manage these changes when want to say you have done my first triathlon.
*********************
Terry Stevennson is an avid writer, fitness consultant and triathlete. He provides technical advice on training for a triathlon to http://www.TriathlonTrainingSchedule.org
Article Source: http://EzineArticles.com/?expert=Terry_Stevennson
***********
Tuesday, May 18, 2010
Endurance Training For Your First Ironman
The goal of all serious endurance athletes is to one day complete an ironman.
It is a grueling 3.8K swim, 180K bike, and then a marathon.
Completely just one of these legs is no easy feat and requires plenty of training, but how in the world can you train for and complete all three?
Well first off you have got to set your goals.
If you are just looking to complete an ironman, and I use "just" here loosely, your training is going to look much different then say trying to win your age group or qualify for the world championship.
Once you have your goals in mind you then have to determine which ironman you will be competing in.
The amount of time you will need to train will vary person to person but for most it is somewhere in the 20 to 30 week range.
If you have lived a relatively sedentary lifestyle up to this point then you may need a little more time because you are going to have to strengthen connective tissues that have likely had little use.
Now that you have determined which race you are going to attend you can begin writing up your training plan.
The average training time for most amateur triathletes is somewhere in the 13-25 hours per week range.
If you are looking to complete an ironman it will be somewhere in the 13 range and if you are looking to compete in your age group or even overall then it is going to be on the higher side.
In the first 10-15 weeks you are going to want to get comfortable with the distances, building muscular and cardiovascular endurance, strengthening connective tissues, and working on overall body strength in the weight room.
It is good to plan it out so that each week you gradually increase your training by no more than 10% up until the point where you feel comfortable completing the individual distances.
During the next 5-15 weeks you will want to begin combing the three sports together and working on any weaknesses.
So perhaps one day you can swim and then bike, another day you can bike and then run, and then at least one day a week you can do all three.
Finally, you want to begin to taper about 2-3 weeks out from your target race.
Basically you want to reduce the mileage but still train each day at your target pace.
The goal is to get rested up without losing any fitness.
Completing an ironman is a challenging feat but if you set your goals, write up a manageable training schedule and stick to it there is no reason why you cannot achieve what you have set out to do.
There will be times during the season where you will not feel like going for that 20K run or 100K bike ride but you have got to do it in order to achieve the ironman designation.
*******************
DS Carroll is a consultant for Biomedical Research Laboratories. Biomedical Research Labortories market scientifically based nutritional supplements for endurance athletes including supplements for cyclists, runners, triathletes, and mixed martial arts. Visit http://www.epoboost.com to learn more about how EPO-Boost can increase VO2 max, running economy and endurance.
Patent pending EPO-BOOST ingredients have been shown to increase VO2 max and running economy in college athletes.
Article Source: http://EzineArticles.com/?expert=DS_Carroll
*******************
It is a grueling 3.8K swim, 180K bike, and then a marathon.
Completely just one of these legs is no easy feat and requires plenty of training, but how in the world can you train for and complete all three?
Well first off you have got to set your goals.
If you are just looking to complete an ironman, and I use "just" here loosely, your training is going to look much different then say trying to win your age group or qualify for the world championship.
Once you have your goals in mind you then have to determine which ironman you will be competing in.
The amount of time you will need to train will vary person to person but for most it is somewhere in the 20 to 30 week range.
If you have lived a relatively sedentary lifestyle up to this point then you may need a little more time because you are going to have to strengthen connective tissues that have likely had little use.
Now that you have determined which race you are going to attend you can begin writing up your training plan.
The average training time for most amateur triathletes is somewhere in the 13-25 hours per week range.
If you are looking to complete an ironman it will be somewhere in the 13 range and if you are looking to compete in your age group or even overall then it is going to be on the higher side.
In the first 10-15 weeks you are going to want to get comfortable with the distances, building muscular and cardiovascular endurance, strengthening connective tissues, and working on overall body strength in the weight room.
It is good to plan it out so that each week you gradually increase your training by no more than 10% up until the point where you feel comfortable completing the individual distances.
During the next 5-15 weeks you will want to begin combing the three sports together and working on any weaknesses.
So perhaps one day you can swim and then bike, another day you can bike and then run, and then at least one day a week you can do all three.
Finally, you want to begin to taper about 2-3 weeks out from your target race.
Basically you want to reduce the mileage but still train each day at your target pace.
The goal is to get rested up without losing any fitness.
Completing an ironman is a challenging feat but if you set your goals, write up a manageable training schedule and stick to it there is no reason why you cannot achieve what you have set out to do.
There will be times during the season where you will not feel like going for that 20K run or 100K bike ride but you have got to do it in order to achieve the ironman designation.
*******************
DS Carroll is a consultant for Biomedical Research Laboratories. Biomedical Research Labortories market scientifically based nutritional supplements for endurance athletes including supplements for cyclists, runners, triathletes, and mixed martial arts. Visit http://www.epoboost.com to learn more about how EPO-Boost can increase VO2 max, running economy and endurance.
Patent pending EPO-BOOST ingredients have been shown to increase VO2 max and running economy in college athletes.
Article Source: http://EzineArticles.com/?expert=DS_Carroll
*******************
Monday, May 17, 2010
Beginner Triathlete - Novice Ironman and the Importance of Wetsuits - Warmer, Lighter Or Faster?
It is pretty obvious to the triathlon community that triathlon wetsuits are not all created equal.
At the same time, it often feels like we have taken the importance of exactly how a triathlon wetsuit is actually constructed a bit too seriously.
After all, when it comes right down to it, is really necessary to get excited about a wetsuit because it is a millimeter thicker than the one you owned the previous season?
It appears that the goal is to have a creation that is thinner and faster, but still as warm as a wetsuit with thicker construction.
IN THE EARLY DAYS
In the early days of triathlon the races were few and far between.
To make matters worse, in many areas with water temperatures that hovered around 60 degrees Fahrenheit it was a challenge for many triathletes just to avoid hypothermia.
There simply were no wetsuits back then except perhaps for the early "Farmer John" type that did nothing at all to keep a person warmer, which begs the question, "what exactly did they do"?
Of course a person could always buy a "dry-suit" --that would be impossibly heavy and hot-- at a dive shop, but it would be years before the real triathlon "wetsuits" were available to all triathletes regardless of where they lived.
For the Canadian triathlete, it was pretty much almost a certainty that hypothermia was going to rear its head in any triathlon swim leg in Canada back in the eighties unless the race happened to be on the West Coast.
The severity of the hypothermia often depended on actual swimming ability of the triathlete.
The better a triathlete could swim back then, the sooner the swim leg would be over so it was a simple matter of those whoever got out of the water the soonest were less likely to suffer from the cold as much.
EFFICIENT SWIMMING IS THE KEY
If a triathlete did not have an energy-saving stroke it was often difficult to retain enough co-ordination once out of the water to be able to climb on a bike.
It was not unusual for it to take ten minutes or more for a triathlete to warm up enough to be able to cycle at all.
Some of the early triathletes reached the danger point of hypothermia and were often unable to carry on in the race at all.
The wetsuit was born in the mid to late eighties and began to evolve at a quick pace in the decades to follow.
Every single year you could pretty much be guaranteed that a new improved wetsuit would be on the market.
Often the new wetsuits came with the promise that it would make you a faster swimmer then ever before.
FASTER IS NOT ALWAYS BETTER
This philosophy of "faster is better" really sucked people in because they had yet to figure out how little importance swim time really has on the end result of an Ironman.
This is especially true of age-groupers who simply want to finish the race any way they can.
Still, many triathletes were sucked in over and over again and could spend a few thousand dollars on wetsuits over a career.
Unfortunately, it would take years for some triathletes to figure out that swimming faster is not the secret to a successful Ironman.
Real success is realized when emphasis is placed on finishing the swim leg of an Ironman with as little energy loss as possible.
In reality, success in an Ironman has very little to do with the thickness of a wetsuit, how seamless the stitching, or how stretchy the armpits are.
STAYING WARM IS THE KEY
Ultimately, the most important feature of a wetsuit for the average age-group triathlete or novice Ironman is the protection it provides from the cold.
It is of paramount importance to always keep in mind that if you burn yourself out from the swim because you lack a smooth, energy-saving stroke you will most likely be part of the Ironman "death march".
For the beginner triathlete or novice Ironman, the goal should be to get through the swim with as little discomfort as possible and with as little mental, emotional, and physical stress as possible.
Any type of stress has a way of contributing to the loss energy that will without a doubt be desperately need later on in the race.
This is most especially true to the Ironman because of the sheer distance of the race.
**************
The author has been an endurance athlete for over 30 years and has competed in over 30 marathons, 2 --- 50 mile races, 14 Ironman triathlons and countless shorter races.
He has also created a website called "Ironstruck." The main purpose is to provide training and racing tips for the beginner triathlete and novice Ironman. Drop by for a visit an you find many more training and racing tips and ideas....... http://www.ironstruck.ca
The author also written three triathlon books. Two are for those who have an Ironman triathlon in their future. "Ironstruck...The Ironman Triathlon Journey" and "Ironstruck? 500 Ironman Triathlon Questions and Answers" have been well received by the tri community.
The latest book "Triathlete In Transition" is for the very beginner triathlete and is also being well received.
If you enjoy this article on Ezine, then VISIT the Ironstruck bookstore or website and you will find a great source of motivation and inspiration as you begin your own triathlon journey.
Article Source: http://EzineArticles.com/?expert=Ray_Fauteux
**********
At the same time, it often feels like we have taken the importance of exactly how a triathlon wetsuit is actually constructed a bit too seriously.
After all, when it comes right down to it, is really necessary to get excited about a wetsuit because it is a millimeter thicker than the one you owned the previous season?
It appears that the goal is to have a creation that is thinner and faster, but still as warm as a wetsuit with thicker construction.
IN THE EARLY DAYS
In the early days of triathlon the races were few and far between.
To make matters worse, in many areas with water temperatures that hovered around 60 degrees Fahrenheit it was a challenge for many triathletes just to avoid hypothermia.
There simply were no wetsuits back then except perhaps for the early "Farmer John" type that did nothing at all to keep a person warmer, which begs the question, "what exactly did they do"?
Of course a person could always buy a "dry-suit" --that would be impossibly heavy and hot-- at a dive shop, but it would be years before the real triathlon "wetsuits" were available to all triathletes regardless of where they lived.
For the Canadian triathlete, it was pretty much almost a certainty that hypothermia was going to rear its head in any triathlon swim leg in Canada back in the eighties unless the race happened to be on the West Coast.
The severity of the hypothermia often depended on actual swimming ability of the triathlete.
The better a triathlete could swim back then, the sooner the swim leg would be over so it was a simple matter of those whoever got out of the water the soonest were less likely to suffer from the cold as much.
EFFICIENT SWIMMING IS THE KEY
If a triathlete did not have an energy-saving stroke it was often difficult to retain enough co-ordination once out of the water to be able to climb on a bike.
It was not unusual for it to take ten minutes or more for a triathlete to warm up enough to be able to cycle at all.
Some of the early triathletes reached the danger point of hypothermia and were often unable to carry on in the race at all.
The wetsuit was born in the mid to late eighties and began to evolve at a quick pace in the decades to follow.
Every single year you could pretty much be guaranteed that a new improved wetsuit would be on the market.
Often the new wetsuits came with the promise that it would make you a faster swimmer then ever before.
FASTER IS NOT ALWAYS BETTER
This philosophy of "faster is better" really sucked people in because they had yet to figure out how little importance swim time really has on the end result of an Ironman.
This is especially true of age-groupers who simply want to finish the race any way they can.
Still, many triathletes were sucked in over and over again and could spend a few thousand dollars on wetsuits over a career.
Unfortunately, it would take years for some triathletes to figure out that swimming faster is not the secret to a successful Ironman.
Real success is realized when emphasis is placed on finishing the swim leg of an Ironman with as little energy loss as possible.
In reality, success in an Ironman has very little to do with the thickness of a wetsuit, how seamless the stitching, or how stretchy the armpits are.
STAYING WARM IS THE KEY
Ultimately, the most important feature of a wetsuit for the average age-group triathlete or novice Ironman is the protection it provides from the cold.
It is of paramount importance to always keep in mind that if you burn yourself out from the swim because you lack a smooth, energy-saving stroke you will most likely be part of the Ironman "death march".
For the beginner triathlete or novice Ironman, the goal should be to get through the swim with as little discomfort as possible and with as little mental, emotional, and physical stress as possible.
Any type of stress has a way of contributing to the loss energy that will without a doubt be desperately need later on in the race.
This is most especially true to the Ironman because of the sheer distance of the race.
**************
The author has been an endurance athlete for over 30 years and has competed in over 30 marathons, 2 --- 50 mile races, 14 Ironman triathlons and countless shorter races.
He has also created a website called "Ironstruck." The main purpose is to provide training and racing tips for the beginner triathlete and novice Ironman. Drop by for a visit an you find many more training and racing tips and ideas....... http://www.ironstruck.ca
The author also written three triathlon books. Two are for those who have an Ironman triathlon in their future. "Ironstruck...The Ironman Triathlon Journey" and "Ironstruck? 500 Ironman Triathlon Questions and Answers" have been well received by the tri community.
The latest book "Triathlete In Transition" is for the very beginner triathlete and is also being well received.
If you enjoy this article on Ezine, then VISIT the Ironstruck bookstore or website and you will find a great source of motivation and inspiration as you begin your own triathlon journey.
Article Source: http://EzineArticles.com/?expert=Ray_Fauteux
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