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
**********
How to Be a Triathlete - Free Weight Loss Plan, Weight Training Tips, And Learn to Swim Techniques
There is not one single element that will help you conquer the Ironman Triathlon and enable you to reach that distant finish line that is calling out to you.
In reality it is doing a number of things right in your preparation that will all combine to give you the tools necessary to swim 2.4 miles, bike 112 miles and cover the 26.2 mile marathon course.
The ironman in not reserved to elite athletes only.
It is not reserved for people who have that perfectly toned, buff body.
It is not reserved for twenty somethings or thirty somethings.
The Ironman is for anyone who hears the call and has the desire to do what it takes to get the job done.
The sport of triathlon is for anyone who is willing to do what it takes to do the best they can with what they have.
1) WEIGHT LOSS PLANS
Weight loss plans are everywhere.
You can find them in books, in infomercials, and all over the web.
In many cases weight loss secrets that promise a "newer, sleeker version of you" in just six weeks can be expensive and disappointing.
There can be no denying that in order to realize permanent weight loss there just has to be some sort of regular fitness activities in the mix.
There is simply no weight loss plan on earth that can do benefit you as much as the one that includes getting off the couch and challenging your body to do more and achieve more than it ever has before.
Think outside the box when it comes to diet.
It is not necessarily about eating less.
It's about eating the right food that is the real key to your body settling at the weight that is best for you.
Being thinner is not necessarily better for everyone.
Many triathletes have discovered that fats like virgin olive oil and coconut oil can be instrumental in losing excess weight while in training.
Yes, there are fats that you can eat that do more good than harm once they are used in combination with regular sessions of physical fitness.
Coconut oil, Virgin Olive Oil, and peanut butter are three examples of fats that can be ideal and even essential to a weight loss plan.
It's very hard not to adopt a lifestyle of fitness if you have decided to become a triathlete and to one day take on the Ironman triathlon.
By it's very nature triathlon will make you healthier and fitter.
It will allow you to forget counting calories and instead eat food for fuel to replace what you have lost through the physical exertion that comes with triathlon training.
In essence, that seems to be how our bodies were always meant to function.
By eating carelessly and doing nothing and doing very little physically you gain weight.
By becoming physically active and eating smart you lose weight.
2) IDEAL TRIATHLON NUTRITION AND HYDRATION
Learning the ideal timing of eating and drinking is most likely the most important key to experiencing a successful Ironman or triathlon of any length for that matter.
So many people train their hearts out for weeks, months, and even years, and when it comes to crunch time, it all goes down the drain because they have not figured out how and when to eat and drink the days before and the day of the big event.
As a person begins to get more in tune with their body and the way it works when physically stressed, they begin to realize that food and water are indeed the fuel that drives out bodies to accomplish the amazing things it is capable of when it is challenged.
Ask your body to cycle 112 miles and it will do it's best to get your there, but it will do it much more willingly if you fuel it consistently and give it the cleanest burning fuel possible.
Screw up the nutrition and hydration process and your body will let you know by trying to shut down and leave only your mental fortitude and emotional strength to get you to the finish.
It can be the end of a marathon or the marathon at the end of an Ironman, either way you will experience hitting the "wall" and joining many others in a death march in an attempt to reach the finish line.
3) WEIGHT TRAINING ROUTINES
So many people have a misconception about weight rooms.
They feel it is the domain of the grunting and groaning muscle-bound lifters they see in magazines.
Nothing could be further from the truth these days.
Everyone from teens to senior citizens are figuring out that weight training provides many benefits to their over-all health and longevity.
For triathletes the weight room can do wonders for the three disciplines of swimming, biking, and running and greatly increase the chances of having a successful outcome when the starting gun sounds.
The best part is that just 30 to 40 minutes in the weight room is all that's really needed.
What's important is not how long you are in the weight room but rather what you do once you are in there.
4) LEARN TO SWIM TECHNIQUES
Over the years since the very birth of triathlon on the island of Oahu over thirty years ago, the single biggest road-block that has prevented so many people from being part of the sport of triathlon is the inability to swim, or for many, a fear of swimming.
Triathlon offers the amazing opportunity to those of any age who are new to the sport to learn not only how to swim, but how to swim in the open water a mile from shore with confidence.
If one takes nothing more than that away from their experience with triathlon, it's a huge accomplishment and a learned skill that will last a life-time.
There are amazing learn to swim techniques available that are easy to master and that will take the fear of swimming away forever.
For many triathletes the swim becomes a necessary evil in order to be an Ironman, but once one discovers how enjoyable swimming can be once proper technique is mastered, the swim becomes part of the race they are looking forward to and not dreading.
Once they find the ideal Ironman swim strategy that works for them and incorporate that strategy with their new-found swimming prowess, reaching the Ironman finish line becomes a very real possibility.
**********
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 created a website called "Ironstruck." The main purpose is to provide training and racing tips for the beginner triathlete and novice Ironman. Visit Ironstruck and find out more about free weight loss plans, an excellent learn to swim technique and Ironman swim strategy, proper triathlon nutrition, and the benefits o certain weight training techniques. Come by for a visit to the best free triathlon site on the web... http://www.ironstruck.ca
The creator of Ironstruck has 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.
His latest book "Triathlete In Transition" is for the very beginner triathlete and has also been well received.
Visit the Ironstruck bookstore and have a look at the books that can guide you and inspire you as you begin your own journey.
Article Source: http://EzineArticles.com/?expert=Ray_Fauteux
********
In reality it is doing a number of things right in your preparation that will all combine to give you the tools necessary to swim 2.4 miles, bike 112 miles and cover the 26.2 mile marathon course.
The ironman in not reserved to elite athletes only.
It is not reserved for people who have that perfectly toned, buff body.
It is not reserved for twenty somethings or thirty somethings.
The Ironman is for anyone who hears the call and has the desire to do what it takes to get the job done.
The sport of triathlon is for anyone who is willing to do what it takes to do the best they can with what they have.
1) WEIGHT LOSS PLANS
Weight loss plans are everywhere.
You can find them in books, in infomercials, and all over the web.
In many cases weight loss secrets that promise a "newer, sleeker version of you" in just six weeks can be expensive and disappointing.
There can be no denying that in order to realize permanent weight loss there just has to be some sort of regular fitness activities in the mix.
There is simply no weight loss plan on earth that can do benefit you as much as the one that includes getting off the couch and challenging your body to do more and achieve more than it ever has before.
Think outside the box when it comes to diet.
It is not necessarily about eating less.
It's about eating the right food that is the real key to your body settling at the weight that is best for you.
Being thinner is not necessarily better for everyone.
Many triathletes have discovered that fats like virgin olive oil and coconut oil can be instrumental in losing excess weight while in training.
Yes, there are fats that you can eat that do more good than harm once they are used in combination with regular sessions of physical fitness.
Coconut oil, Virgin Olive Oil, and peanut butter are three examples of fats that can be ideal and even essential to a weight loss plan.
It's very hard not to adopt a lifestyle of fitness if you have decided to become a triathlete and to one day take on the Ironman triathlon.
By it's very nature triathlon will make you healthier and fitter.
It will allow you to forget counting calories and instead eat food for fuel to replace what you have lost through the physical exertion that comes with triathlon training.
In essence, that seems to be how our bodies were always meant to function.
By eating carelessly and doing nothing and doing very little physically you gain weight.
By becoming physically active and eating smart you lose weight.
2) IDEAL TRIATHLON NUTRITION AND HYDRATION
Learning the ideal timing of eating and drinking is most likely the most important key to experiencing a successful Ironman or triathlon of any length for that matter.
So many people train their hearts out for weeks, months, and even years, and when it comes to crunch time, it all goes down the drain because they have not figured out how and when to eat and drink the days before and the day of the big event.
As a person begins to get more in tune with their body and the way it works when physically stressed, they begin to realize that food and water are indeed the fuel that drives out bodies to accomplish the amazing things it is capable of when it is challenged.
Ask your body to cycle 112 miles and it will do it's best to get your there, but it will do it much more willingly if you fuel it consistently and give it the cleanest burning fuel possible.
Screw up the nutrition and hydration process and your body will let you know by trying to shut down and leave only your mental fortitude and emotional strength to get you to the finish.
It can be the end of a marathon or the marathon at the end of an Ironman, either way you will experience hitting the "wall" and joining many others in a death march in an attempt to reach the finish line.
3) WEIGHT TRAINING ROUTINES
So many people have a misconception about weight rooms.
They feel it is the domain of the grunting and groaning muscle-bound lifters they see in magazines.
Nothing could be further from the truth these days.
Everyone from teens to senior citizens are figuring out that weight training provides many benefits to their over-all health and longevity.
For triathletes the weight room can do wonders for the three disciplines of swimming, biking, and running and greatly increase the chances of having a successful outcome when the starting gun sounds.
The best part is that just 30 to 40 minutes in the weight room is all that's really needed.
What's important is not how long you are in the weight room but rather what you do once you are in there.
4) LEARN TO SWIM TECHNIQUES
Over the years since the very birth of triathlon on the island of Oahu over thirty years ago, the single biggest road-block that has prevented so many people from being part of the sport of triathlon is the inability to swim, or for many, a fear of swimming.
Triathlon offers the amazing opportunity to those of any age who are new to the sport to learn not only how to swim, but how to swim in the open water a mile from shore with confidence.
If one takes nothing more than that away from their experience with triathlon, it's a huge accomplishment and a learned skill that will last a life-time.
There are amazing learn to swim techniques available that are easy to master and that will take the fear of swimming away forever.
For many triathletes the swim becomes a necessary evil in order to be an Ironman, but once one discovers how enjoyable swimming can be once proper technique is mastered, the swim becomes part of the race they are looking forward to and not dreading.
Once they find the ideal Ironman swim strategy that works for them and incorporate that strategy with their new-found swimming prowess, reaching the Ironman finish line becomes a very real possibility.
**********
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 created a website called "Ironstruck." The main purpose is to provide training and racing tips for the beginner triathlete and novice Ironman. Visit Ironstruck and find out more about free weight loss plans, an excellent learn to swim technique and Ironman swim strategy, proper triathlon nutrition, and the benefits o certain weight training techniques. Come by for a visit to the best free triathlon site on the web... http://www.ironstruck.ca
The creator of Ironstruck has 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.
His latest book "Triathlete In Transition" is for the very beginner triathlete and has also been well received.
Visit the Ironstruck bookstore and have a look at the books that can guide you and inspire you as you begin your own journey.
Article Source: http://EzineArticles.com/?expert=Ray_Fauteux
********
Sunday, May 16, 2010
Getting the Correct Balance Between Life and Training - For Triathletes and Triathlons
Getting the right balance
Learning how to balance your triathlon training, racing and aspiration can seem far away when you first enter the sport.
However, it is an addictive pastime and the time has come to look at learning how to balance the sport.
Prioritization
At times, you may miss training sessions, even races, due to other commitments.
Learning to accept this and move on is invaluable.
By taking time out from tri, you can keep things in balance and make time for the other things in life that are important to you.
End of season
This is the ideal time to recover by taking a month out.
However, this doesn't mean becoming a couch potato; just back off from a regimented plan.
Learn how much training you need to do to keep sane, but try to lose enough fitness to get you motivated to start your winter whilst catching up on other interests and commitments.
Find out about your reserves
Take your energy and positive outlook into other areas.
Finishing and competing in triathlons is not about being fast; it can also make you a more rounded, and complete person.
However, this is not the case if you take yourself too seriously, start training far too many hours and set unreasonable goals for yourself.
It's good to want to excel, but it's also good to be well-rounded, not just seeing life from a tin-angle all the time.
Loves and hates
By viewing the training sessions and events in your diary, you can see what makes you tick and what makes you seethe.
You may have mental blocks or hate things for good reason.
Knowing this is invaluable to continued future participation in the sport.
Make it enjoyable
If you truly hate a certain session or race, don't punish yourself by making it into something you feel you must do.
This is your hobby and you should what you do.
At times we need to do things to take ourselves out of the comfort zone, but that's a million miles from seeing triathlon as a penance that must be made constantly hard and difficult.
Look at the sessions, people and events you love, and make these central to your future plan.
The positive sense you get from these will increase the quality of your tri lifestyle.
Professional athletes may be fast but they love what they do and therefore they can keep on doing it when others give up.
If you love what you are doing, where's the hardship?
Challenge, not change
You can stretch your limits, achieve personal bests, maybe even finish on the podium, but you are you and will never be anyone else.
Do not set too much importance on being good as an athlete - you must aim to be the best you can be.
This is as worthy an achievement as those athletes who are the very best.
Challenge yourself but do not believe it will make you a different person.
Triathion is your hobby, not the most important thing in your life.
Paul has been writing articles for several years. Check out his website on Photography which gives help and advice on all types of photography. Portrait Photography Tips. For advice on Photography Portrait Tip visit our other site.
Article Source: http://EzineArticles.com/?expert=Paul_O._Scott
Learning how to balance your triathlon training, racing and aspiration can seem far away when you first enter the sport.
However, it is an addictive pastime and the time has come to look at learning how to balance the sport.
Prioritization
At times, you may miss training sessions, even races, due to other commitments.
Learning to accept this and move on is invaluable.
By taking time out from tri, you can keep things in balance and make time for the other things in life that are important to you.
End of season
This is the ideal time to recover by taking a month out.
However, this doesn't mean becoming a couch potato; just back off from a regimented plan.
Learn how much training you need to do to keep sane, but try to lose enough fitness to get you motivated to start your winter whilst catching up on other interests and commitments.
Find out about your reserves
Take your energy and positive outlook into other areas.
Finishing and competing in triathlons is not about being fast; it can also make you a more rounded, and complete person.
However, this is not the case if you take yourself too seriously, start training far too many hours and set unreasonable goals for yourself.
It's good to want to excel, but it's also good to be well-rounded, not just seeing life from a tin-angle all the time.
Loves and hates
By viewing the training sessions and events in your diary, you can see what makes you tick and what makes you seethe.
You may have mental blocks or hate things for good reason.
Knowing this is invaluable to continued future participation in the sport.
Make it enjoyable
If you truly hate a certain session or race, don't punish yourself by making it into something you feel you must do.
This is your hobby and you should what you do.
At times we need to do things to take ourselves out of the comfort zone, but that's a million miles from seeing triathlon as a penance that must be made constantly hard and difficult.
Look at the sessions, people and events you love, and make these central to your future plan.
The positive sense you get from these will increase the quality of your tri lifestyle.
Professional athletes may be fast but they love what they do and therefore they can keep on doing it when others give up.
If you love what you are doing, where's the hardship?
Challenge, not change
You can stretch your limits, achieve personal bests, maybe even finish on the podium, but you are you and will never be anyone else.
Do not set too much importance on being good as an athlete - you must aim to be the best you can be.
This is as worthy an achievement as those athletes who are the very best.
Challenge yourself but do not believe it will make you a different person.
Triathion is your hobby, not the most important thing in your life.
Paul has been writing articles for several years. Check out his website on Photography which gives help and advice on all types of photography. Portrait Photography Tips. For advice on Photography Portrait Tip visit our other site.
Article Source: http://EzineArticles.com/?expert=Paul_O._Scott
Friday, May 14, 2010
Get Your Triathlon Training Guide
If you're just beginning triathlon training, you know that in can be disheartening, even scary in some cases.
There's a lot to do and much to train for!
You may be good in all three sporting events involved in triathlon competition, but you may have never before tried to transition between the three sports.
Probably you have never even done all three sports in a succession.
There are some basic steps to follow to make improvements on your performance, and more importantly, diminish the risk of injury or wearing yourself out for people just beginning triathlon training.
First and foremost, do not take for granted or neglect the importance of proper stretching.
Stretching is important after you are through with your last exercise for that particular session, but it is most effective to stretch even before and also after the session.
Stretching can help ease yourself from stress from your muscles, ligaments, joints and tendons.
Not doing any stretching will make you more prone to injury and you may]could suffer from pains in your body that can very much hinder your performance.
Stretching as well makes the muscles, tendons, and ligaments more elastic.
This boosts more power to them and for that it can as well give you power.
You would supply your muscles with greater potential energy when you stretch, just like how it affects a rubber band, when you stretch it back you fill it with extra potential energy.
Now, another highly essential matter to keep in mind is that you have to avoid overtraining.
This implies that you must build up step by step to the greater levels of performance.
Do not be impatient.
You have got a long way to prepare, train, and condition for the important event - that you must not forget.
You've got to do the best that you can without wearing yourself out, getting injured, being discouraged, or peaking before the day of the race.
Your training goals may call for you to achieve the point where you're running 10 miles in an hour or even less.
That's great!
However, if you have never done more than jog a mile or two, you can't just launch into such a demanding run.
Work on the shorter lengths first then gradually increase the distance you can run at a good pace.
And the same rule goes for the swim and the cycling, as well.
Get adequate rest!
This could be the worst "sin" of the triathlete during training.
The mindset is to go, go, go.
But you are not lazy for getting sufficient amounts of rest--you are smart.
It is the moment you take a rest that your muscles rebuild themselves and your body gets stronger itself and not while you're actually working out and training.
Similarly, get the right nutrition.
You could eat anything you desire and still look good when you're training..
However the thing is, you will be harming your performance even if it won't be exactly "unhealthy" for eating what you desire.
Focus on the nutrition.
And finally, get the right equipment.
You not only train with it, you could also think of a way to use it in the triathlon.
Do not skimp on the right gear and apparel.
Beginners as well as those experienced in triathlon can't afford to be cheap.
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
There's a lot to do and much to train for!
You may be good in all three sporting events involved in triathlon competition, but you may have never before tried to transition between the three sports.
Probably you have never even done all three sports in a succession.
There are some basic steps to follow to make improvements on your performance, and more importantly, diminish the risk of injury or wearing yourself out for people just beginning triathlon training.
First and foremost, do not take for granted or neglect the importance of proper stretching.
Stretching is important after you are through with your last exercise for that particular session, but it is most effective to stretch even before and also after the session.
Stretching can help ease yourself from stress from your muscles, ligaments, joints and tendons.
Not doing any stretching will make you more prone to injury and you may]could suffer from pains in your body that can very much hinder your performance.
Stretching as well makes the muscles, tendons, and ligaments more elastic.
This boosts more power to them and for that it can as well give you power.
You would supply your muscles with greater potential energy when you stretch, just like how it affects a rubber band, when you stretch it back you fill it with extra potential energy.
Now, another highly essential matter to keep in mind is that you have to avoid overtraining.
This implies that you must build up step by step to the greater levels of performance.
Do not be impatient.
You have got a long way to prepare, train, and condition for the important event - that you must not forget.
You've got to do the best that you can without wearing yourself out, getting injured, being discouraged, or peaking before the day of the race.
Your training goals may call for you to achieve the point where you're running 10 miles in an hour or even less.
That's great!
However, if you have never done more than jog a mile or two, you can't just launch into such a demanding run.
Work on the shorter lengths first then gradually increase the distance you can run at a good pace.
And the same rule goes for the swim and the cycling, as well.
Get adequate rest!
This could be the worst "sin" of the triathlete during training.
The mindset is to go, go, go.
But you are not lazy for getting sufficient amounts of rest--you are smart.
It is the moment you take a rest that your muscles rebuild themselves and your body gets stronger itself and not while you're actually working out and training.
Similarly, get the right nutrition.
You could eat anything you desire and still look good when you're training..
However the thing is, you will be harming your performance even if it won't be exactly "unhealthy" for eating what you desire.
Focus on the nutrition.
And finally, get the right equipment.
You not only train with it, you could also think of a way to use it in the triathlon.
Do not skimp on the right gear and apparel.
Beginners as well as those experienced in triathlon can't afford to be cheap.
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
Thursday, May 13, 2010
My First Triathlon - A How-To Guide
Triathlon competition is divided into 3 components, namely the swimming event, cycling and the running event, and each of the three sport require your body to do it differently - this idea alone can be daunting to a beginner triathlete.
Novice triathlon training should focus on finding out how the 3 separate sports interact with one another, and how this impacts your body.
A beginner triathlon curriculum should include possible goals that you could meet every calendar week and a gradual increase in load.
Try to recruit an acquaintance or join a team in training if possible.
Your schedule as well as your training partner (if you can find one) will help keep track of your progress.
Beginner Training for Swimming
The swimming competition is frequently the most disheartening for novices for the reason that it is in this sport in which they're the not so familiar.
Not unless you were good in swimming since childhood, you must overcome your initial concern during your training.
Tailor your training curriculum to making your swimming more efficient.
This would help reduce fatigue and by improving your technique, you would also improve your speed.
Perform your training in open seas so that you would be comfortable to the circumstances you would face on the actual race.
You can practice by dodging oncoming waves to avoid being forced backwards.
As much as manageable, wear your triathlon wetsuit while training.
As the saying goes, you should train like you race.
If you get tired quickly when you're in the water this is most probably because of poor technique.
In your swim strokes, incorporate greater arm work and lesser kick.
You will not only swim at a greater distance at half the effort, but you will preserve your legs for the biking and the running portions.
Different considerations are taken into consideration in a triathlon competition compared to competitions purely for swimming where you may observe that the swimmers use their legs a lot.
It may make you go faster but it cannot pay for the weariness your legs will endure.
You need your legs to be fresh for the later parts in the race.
Novice Training for Biking
The longest portion of the race with regards to distance and normally time is cycling.
Make sure that an experienced bike expert fits you to your bike.
A proper bike fit would make your triathlon bike training much more successful and gratifying.
Try and bike two or three times every week.
You can practice at a gym in one of their exercise bikes or you may do one or 2 of those rides on a wind-trainer.
As your season advances, try and think about a plan for one longer ride of 2 or three hours once every week.
Don't worry about the distance you could cover.
Focus yourself more on the actual time you spend on the bike and in obtaining a cadence and speed that works well for you.
You may also want to incorporate spinning classes in your training to improve your speed on the bike.
Spinning classes are full of anaerobic exercises that would help improve your ability and performance and developing camaraderie with the other spinners will as well be a bonus.
On your training rides, like during the actual race, you must eat and drink as much as you can while you bike (while still being comfortable ).
It is essential to guard yourself against dehydration.
Be well prepared for the day of the race, you should know how to change a punctured bike tire and know the rules of triathlon events on your training (for instance those against drafting and all helmet requirements).
Novice Training for the Run
For beginners training for triathlon running training, stick with the same training you do for the swimming event: mimicking the circumstances you will be having during the actual race.
This means learning to run on already tired legs.
Make us of "Brick" workouts into your training.
Bricks are back-to-back bike-run workouts that not only help your endurance, but help your muscles adapt to the unusual transition from biking to running.
After a bike workout your legs would surely feel like bricks during the first few minutes on your feet.
Ease into running with smaller strides to loosen up your muscles before moving on to longer, faster strides.
Although you should try and work on your outdoors running, the treadmills you can exercise these days are so advanced that they act as a very good alternative if you just could not go outdoors to run as much as possible for whatever reason.
Definitely you should try to work some outdoors running in with your triathlon treadmill training curriculum, but there's no reason that a great part of your triathlon run training cannot be done with treadmill training.
The electronic displays that many of the treadmills have are a great way to keep track of your progress and male sure you are up to date with your training.
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
Novice triathlon training should focus on finding out how the 3 separate sports interact with one another, and how this impacts your body.
A beginner triathlon curriculum should include possible goals that you could meet every calendar week and a gradual increase in load.
Try to recruit an acquaintance or join a team in training if possible.
Your schedule as well as your training partner (if you can find one) will help keep track of your progress.
Beginner Training for Swimming
The swimming competition is frequently the most disheartening for novices for the reason that it is in this sport in which they're the not so familiar.
Not unless you were good in swimming since childhood, you must overcome your initial concern during your training.
Tailor your training curriculum to making your swimming more efficient.
This would help reduce fatigue and by improving your technique, you would also improve your speed.
Perform your training in open seas so that you would be comfortable to the circumstances you would face on the actual race.
You can practice by dodging oncoming waves to avoid being forced backwards.
As much as manageable, wear your triathlon wetsuit while training.
As the saying goes, you should train like you race.
If you get tired quickly when you're in the water this is most probably because of poor technique.
In your swim strokes, incorporate greater arm work and lesser kick.
You will not only swim at a greater distance at half the effort, but you will preserve your legs for the biking and the running portions.
Different considerations are taken into consideration in a triathlon competition compared to competitions purely for swimming where you may observe that the swimmers use their legs a lot.
It may make you go faster but it cannot pay for the weariness your legs will endure.
You need your legs to be fresh for the later parts in the race.
Novice Training for Biking
The longest portion of the race with regards to distance and normally time is cycling.
Make sure that an experienced bike expert fits you to your bike.
A proper bike fit would make your triathlon bike training much more successful and gratifying.
Try and bike two or three times every week.
You can practice at a gym in one of their exercise bikes or you may do one or 2 of those rides on a wind-trainer.
As your season advances, try and think about a plan for one longer ride of 2 or three hours once every week.
Don't worry about the distance you could cover.
Focus yourself more on the actual time you spend on the bike and in obtaining a cadence and speed that works well for you.
You may also want to incorporate spinning classes in your training to improve your speed on the bike.
Spinning classes are full of anaerobic exercises that would help improve your ability and performance and developing camaraderie with the other spinners will as well be a bonus.
On your training rides, like during the actual race, you must eat and drink as much as you can while you bike (while still being comfortable ).
It is essential to guard yourself against dehydration.
Be well prepared for the day of the race, you should know how to change a punctured bike tire and know the rules of triathlon events on your training (for instance those against drafting and all helmet requirements).
Novice Training for the Run
For beginners training for triathlon running training, stick with the same training you do for the swimming event: mimicking the circumstances you will be having during the actual race.
This means learning to run on already tired legs.
Make us of "Brick" workouts into your training.
Bricks are back-to-back bike-run workouts that not only help your endurance, but help your muscles adapt to the unusual transition from biking to running.
After a bike workout your legs would surely feel like bricks during the first few minutes on your feet.
Ease into running with smaller strides to loosen up your muscles before moving on to longer, faster strides.
Although you should try and work on your outdoors running, the treadmills you can exercise these days are so advanced that they act as a very good alternative if you just could not go outdoors to run as much as possible for whatever reason.
Definitely you should try to work some outdoors running in with your triathlon treadmill training curriculum, but there's no reason that a great part of your triathlon run training cannot be done with treadmill training.
The electronic displays that many of the treadmills have are a great way to keep track of your progress and male sure you are up to date with your training.
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
Wednesday, May 12, 2010
Training For a Triathlon - A 'How To'
Transitions are the frequently forgotten "fourth part" of triathlon competitions.
There are two transitions in triathlons: T1 involves transitioning from the swim to cycling, and Transition 2 involves transitioning from cycling to running.
You can save precious time on race day by knowing the way to transition efficiently.
Be ready for transitions by practicing them.
After a swimming exercise during your triathlon training, put on all your swimming gear, then log the time it takes you to step out of your swim apparel and change into your biking gear, then get on your bike and move.
Look for means to reduce the time this would take by wearing a fuel belt underneath your wet suit, carrying foods and energy bars, spend money for a tri-suit, or by getting on your bicycle with your shoes already strapped to your pedals.
The more you work on your transitions to determine which techniques work best, the more time you will save yourself on race day.
Have you ever skimmed through the race results of a recent event and observed that most individuals have thirty to forty second transitions from biking to running?
Know how you could also achieve the same splits.
This is the right way to do it(this is intended for right leg dominant athletes, just change sides if you are left leg dominant):
About 10-30 seconds before getting off, reach down and unstrap your right shoe and slip your foot out (at the same time steadying the shoe with the loop on the back of the shoe).
Your right leg must be at the top of the pedal stroke so that your foot is within reach.
Place your shoeless foot on top of the shoe from which you just removed it (you could still pedal with your foot on the shoe so don't be troubled).
Reach down and apply the same thing to your left shoe at the top of the left pedal stroke.
Now you should be bicycling with bare feet on top of both shoes.
Stand up out of the saddle swinging your right leg back and over the seat, and balance with your body on the left pedal just before the dismount line (be cautious!).
At the dismount line, step off with the right leg, and follow immediately with the left leg.
This will automatically place you into a running position right off the bike.
You have not only dismounted quickly but you could also run through the transition area faster because you do not have your shoes on. Just be careful not to step on anything sharp!
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
There are two transitions in triathlons: T1 involves transitioning from the swim to cycling, and Transition 2 involves transitioning from cycling to running.
You can save precious time on race day by knowing the way to transition efficiently.
Be ready for transitions by practicing them.
After a swimming exercise during your triathlon training, put on all your swimming gear, then log the time it takes you to step out of your swim apparel and change into your biking gear, then get on your bike and move.
Look for means to reduce the time this would take by wearing a fuel belt underneath your wet suit, carrying foods and energy bars, spend money for a tri-suit, or by getting on your bicycle with your shoes already strapped to your pedals.
The more you work on your transitions to determine which techniques work best, the more time you will save yourself on race day.
Have you ever skimmed through the race results of a recent event and observed that most individuals have thirty to forty second transitions from biking to running?
Know how you could also achieve the same splits.
This is the right way to do it(this is intended for right leg dominant athletes, just change sides if you are left leg dominant):
About 10-30 seconds before getting off, reach down and unstrap your right shoe and slip your foot out (at the same time steadying the shoe with the loop on the back of the shoe).
Your right leg must be at the top of the pedal stroke so that your foot is within reach.
Place your shoeless foot on top of the shoe from which you just removed it (you could still pedal with your foot on the shoe so don't be troubled).
Reach down and apply the same thing to your left shoe at the top of the left pedal stroke.
Now you should be bicycling with bare feet on top of both shoes.
Stand up out of the saddle swinging your right leg back and over the seat, and balance with your body on the left pedal just before the dismount line (be cautious!).
At the dismount line, step off with the right leg, and follow immediately with the left leg.
This will automatically place you into a running position right off the bike.
You have not only dismounted quickly but you could also run through the transition area faster because you do not have your shoes on. Just be careful not to step on anything sharp!
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 11, 2010
Your Guide to Beginner Triathlon Training
Triathlon training schedules are very essential to the success of the triathlete.
Training for this incredibly demanding sport is serious business.
The triathlete cannot afford to "just wing it" when it comes to her training.
It does no good to face each day having the attitude of "do I feel like training today?"
The answer to that question is most oftentimes going to be "no".
Now, this doesn't imply that you are lazy or unmotivated if you wake up and think that way.
It means you are weary and sore because you are pushing yourself more than what the average person does in terms of daily physical activity.
You can also be mentally exhausted.
Make no mistake about it, this is such difficult stuff you're doing.
You've got to be mentally prepared every bit as much as physically prepared for the big event, and that takes a toll on your psychology.
It could also be that you are stressed out if you begin to think that you do not feel like training for that day.
(Triathlon training is in fact a great way to deal with stress but the stress we are discussing is the pressure you put on yourself because you want to cross the finish line as close to being #1 as attainable).
This is the time when the triathlon training schedule would play its role.
When you've planned out and written head-on your training schedule, it relieves you from making decisions on how to go about your training, how far you need to drive yourself for that day, what you need to consume, and just about anything associated with your training and conditioning.
If your training schedule says you're going to do a body weight resistance training, wind sprints, "brick" training, etc. then it won't be a problem if you "don't feel like it" for this day!
The only thing graver than not training at all is too much training, wherein you push yourself harder because that's what's stated on the training schedule but then all of a sudden you end up not being able to swim even a lap or you can hardly stand up, let alone run.
You won't be taking days off or giving yourself light days simply because you are weary or disappointed when you have a triathlon training schedule as your guidepost.
You will have the discipline that will enable you to progress to another level.
But another essential aspect of your triathlon training schedule is to prepare yourself to be in top condition just by the time you need to be most--the actual competition day.
Some triathletes have their whole training schedule mapped out a year in advance of the big day!
The idea is to work yourself up to your maximum output potential step by step so that you are not training too much, burned out, or injured; then making certain you have yourself peaked for the actual race; also give yourself adequate rest after the competition to prepare yourself for the next event.
You'll need to work with a coach if you're new to triathlon training so he can help you get on the "perfect" schedule for you.
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
Training for this incredibly demanding sport is serious business.
The triathlete cannot afford to "just wing it" when it comes to her training.
It does no good to face each day having the attitude of "do I feel like training today?"
The answer to that question is most oftentimes going to be "no".
Now, this doesn't imply that you are lazy or unmotivated if you wake up and think that way.
It means you are weary and sore because you are pushing yourself more than what the average person does in terms of daily physical activity.
You can also be mentally exhausted.
Make no mistake about it, this is such difficult stuff you're doing.
You've got to be mentally prepared every bit as much as physically prepared for the big event, and that takes a toll on your psychology.
It could also be that you are stressed out if you begin to think that you do not feel like training for that day.
(Triathlon training is in fact a great way to deal with stress but the stress we are discussing is the pressure you put on yourself because you want to cross the finish line as close to being #1 as attainable).
This is the time when the triathlon training schedule would play its role.
When you've planned out and written head-on your training schedule, it relieves you from making decisions on how to go about your training, how far you need to drive yourself for that day, what you need to consume, and just about anything associated with your training and conditioning.
If your training schedule says you're going to do a body weight resistance training, wind sprints, "brick" training, etc. then it won't be a problem if you "don't feel like it" for this day!
The only thing graver than not training at all is too much training, wherein you push yourself harder because that's what's stated on the training schedule but then all of a sudden you end up not being able to swim even a lap or you can hardly stand up, let alone run.
You won't be taking days off or giving yourself light days simply because you are weary or disappointed when you have a triathlon training schedule as your guidepost.
You will have the discipline that will enable you to progress to another level.
But another essential aspect of your triathlon training schedule is to prepare yourself to be in top condition just by the time you need to be most--the actual competition day.
Some triathletes have their whole training schedule mapped out a year in advance of the big day!
The idea is to work yourself up to your maximum output potential step by step so that you are not training too much, burned out, or injured; then making certain you have yourself peaked for the actual race; also give yourself adequate rest after the competition to prepare yourself for the next event.
You'll need to work with a coach if you're new to triathlon training so he can help you get on the "perfect" schedule for you.
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
Monday, May 10, 2010
Start Your Triathlon Training - It's Easy
So, you are going to enter the next triathlon event in or near your town this nearly approaching Summer.
You figure that you are already a good swimmer and a competent runner and cyclist, and you feel you have greater energy than the average bear.
And you think that there is no need to think of or plan too much in your triathlon training program.
Then you are an idiot.
You can't expect to be successful at this highly taxing sport of triathlon event without having a good training curriculum.
Which leads to the question: what is involved in a good triathlon training curriculum?
You will have to come up with a triathlon training curriculum tailored to you as an individual, for starters.
To begin with, you have to think of a program that would work best for you as an individual.
Where are you starting from fitness-wise compared to the general run of those who would eventually be your rivals?
What is your initial athletic talent level?
To what extent do you know about the different techniques and methods in training?
What kind of attitude do you posses?
What's your disposition?
You are beginning to see that training for triathlon is not that simple as it seems to be.
The training would demand a certain level of commitment, discipline, perseverance, and patience that an average individual just can't handle.
Once you've addressed the questions above, you then need to come up with a training schedule and training activities for yourself.
Indeed this must be thought about very carefully ahead.
You won't be "shocked" if you are organized and have planned out your training program well.
You cannot wing your triathlon training.
When that day of glory comes, you should be conditioned mentally and physically.
Begin with learning to discipline yourself early on.
During the actual competition it's not for you to choose if you want to run first then swim after and do the cycling last just because you want to.
Don't allow your emotions to take over you because training for an intense sport can reveal a person's deepest passions.
Prepare yourself for what you'll be doing for the next days or weeks so that your subconscious mind can take over and prepare for it.
"Bricks" will also be a part of your triathlon race training.
This is where you really try transitioning between two of the different events.
On the day of the triathlon, you are going to have to do smooth, rapid, accurate transitions from water to bike, from bike to hitting the pavement.
These transitions would involve gear changes.
Once you go deeper into your triathlon training that is the time when you have to prepare for brick training.
During the actual competition you will need an incredible balance of different athletic skills.
Different muscle groups, various types of hand-eye coordination, some speed, some agility, some endurance would all have to come into interactive play.
Do better with your triathlon training in the area where you are not so good at until all is in balance for you.
Avoid overtraining to have more balance.
You'll end up being totally exhausted during the actual competition if you overtrain.
Above anything else, triathlon training programs are more concerned about balance.
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
You figure that you are already a good swimmer and a competent runner and cyclist, and you feel you have greater energy than the average bear.
And you think that there is no need to think of or plan too much in your triathlon training program.
Then you are an idiot.
You can't expect to be successful at this highly taxing sport of triathlon event without having a good training curriculum.
Which leads to the question: what is involved in a good triathlon training curriculum?
You will have to come up with a triathlon training curriculum tailored to you as an individual, for starters.
To begin with, you have to think of a program that would work best for you as an individual.
Where are you starting from fitness-wise compared to the general run of those who would eventually be your rivals?
What is your initial athletic talent level?
To what extent do you know about the different techniques and methods in training?
What kind of attitude do you posses?
What's your disposition?
You are beginning to see that training for triathlon is not that simple as it seems to be.
The training would demand a certain level of commitment, discipline, perseverance, and patience that an average individual just can't handle.
Once you've addressed the questions above, you then need to come up with a training schedule and training activities for yourself.
Indeed this must be thought about very carefully ahead.
You won't be "shocked" if you are organized and have planned out your training program well.
You cannot wing your triathlon training.
When that day of glory comes, you should be conditioned mentally and physically.
Begin with learning to discipline yourself early on.
During the actual competition it's not for you to choose if you want to run first then swim after and do the cycling last just because you want to.
Don't allow your emotions to take over you because training for an intense sport can reveal a person's deepest passions.
Prepare yourself for what you'll be doing for the next days or weeks so that your subconscious mind can take over and prepare for it.
"Bricks" will also be a part of your triathlon race training.
This is where you really try transitioning between two of the different events.
On the day of the triathlon, you are going to have to do smooth, rapid, accurate transitions from water to bike, from bike to hitting the pavement.
These transitions would involve gear changes.
Once you go deeper into your triathlon training that is the time when you have to prepare for brick training.
During the actual competition you will need an incredible balance of different athletic skills.
Different muscle groups, various types of hand-eye coordination, some speed, some agility, some endurance would all have to come into interactive play.
Do better with your triathlon training in the area where you are not so good at until all is in balance for you.
Avoid overtraining to have more balance.
You'll end up being totally exhausted during the actual competition if you overtrain.
Above anything else, triathlon training programs are more concerned about balance.
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
Saturday, May 8, 2010
Triathlon - Get Physically Fit - And So Much More!
Participating in a triathlon is a physically demanding endeavor.
The effort needed in even one of the three events is considerable and to put that with two other physically demanding activities stretches the limits of our physical capabilities.
Whether we're talking about a traditionally put together triathlon, i.e. swimming, cycling, running, or one the many varietals that have sprung up in recent years let's agree that to complete one of these is physically demanding and an exhausting undertaking.
That enormous physical effort and the manner in which triathletes stretch their physical limitations is also the very thing that makes it such a fun and rewarding experience to participate in.
The physical benefits of training for and participating in triathlons are numerous and, really, kind of obvious, if you think about it.
Here are a few:
1) Increasing your metabolism thus triggering significant weight loss.
2) Less risk and, actually, prevention of injuries as you are cross-training among three varied disciplines and not just pounding away day after day in one routine.
3) An increase in your overall strength. Just because you're not pumping iron during every workout doesn't mean that you're not getting vastly stronger with each workout.
4) Developing a great looking bod! How about those toned abs! How about those sleek, muscular looking legs! How about that butt! Oops!
Well, you get the idea.
And there's much, much more!
So, if training for one of these things can do so much for you physically, it stands to reason that there might be some other benefits, mental and, dare I say it, spiritual.
I fully believe that there are and I would like to talk a little about them.
When we train or compete in triathlon, our minds are constantly at work, or play, just as much as our bodies are.
How do you think we are able to push our bodies beyond what they indicate to us they are able to tolerate?
When our legs begin to cramp or our feet hurt so much we know that those shoes have to come off - right now - our minds kick into gear and work with our body to push it a little further still.
It encourages the body not to give up, that it is stronger than it feels at that particular moment.
Slowly, with all this encouragement, the body acquiesces to the mind's suggestions and continues on to the finish line.
We thus gain mentally in these ways:
1) We gain in self-confidence. When we finish a particularly hard training session or cross the finish line of an event, we add that significant accomplishment to our mental self image.
2) We gain discipline. During our training schedule, whether it's one we made or we are following another's, it takes discipline to see that program through to its conclusion - the successful completion of a race.
3) Because we are more self confident, because we are disciplined in our training schedule, our mood becomes brighter and, not insignificantly, more stable.
4) We are better able to deal with stress, both in our triathlon life and our daily life.
Finally, by becoming involved in the triathlon lifestyle and community of fellow triathletes our spiritual selves receive some remarkable benefits.
1) I find it incredibly motivating and uplifting being around such remarkable athletes at events, milling around in the transition area or after race at the food tent.
2) There is no more positive atmosphere that I have found than, again, at a triathlon event pre-race, post-race. During the race we may not all be feeling that positive but believe me, that feeling is lurking just below the surface, waiting for a bottle of water and a deep massage!
3) Have you ever noticed on your long runs or long rides just how clear your thinking can be? Yes that's a mental benefit too but I swear, my spirit can just soar when I'm in the middle of a long run or ride, sometimes even during a long open water swim.
4) Spiritually - not religiously - but spiritually, the benefits of the concerted physical and mental effort involved in triathlon training and competing come to us in ways that maybe we do not totally comprehend but we certainly feel in our souls are very real!
Those of us who participate at any level in the sport of triathlon know that there are a multitude of benefits that we receive.
It is a sport unlike no other.
It is a sport where those of us who are fathers, mothers, slightly overweight, not as fast as we once were 20 years ago, not A-list athletes, but revel in athletic accomplishment nonetheless can compete right along side (figuratively speaking) elite, professional studs and studettes who do this for a living.
It is a sport where anyone, young or old or in between, can participate and from that group participation there develops a community of like- minded people, inspired by others and by themselves to be as healthy as they can possibly be physically, mentally and spiritually.
Being a part of that community is, I think, the biggest benefit of all!
Art Bradley is a writer of many personal growth articles. 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.
Art is currently working on the development of a personal growth program called One Hope Future, that focuses on the journey of rediscovering and reconnecting with a unique Life Journey that he believes each and every one of us began on the day we were born but, through the course of our busy lives, may have lost sight of. You can visit One Hope Future and learn more about it and the seven principles at http://www.onehopefuture.com You can also read more of Art's writing on his blog at http://www.cabradleywriter.com
Article Source: http://EzineArticles.com/?expert=Art_Bradley
The effort needed in even one of the three events is considerable and to put that with two other physically demanding activities stretches the limits of our physical capabilities.
Whether we're talking about a traditionally put together triathlon, i.e. swimming, cycling, running, or one the many varietals that have sprung up in recent years let's agree that to complete one of these is physically demanding and an exhausting undertaking.
That enormous physical effort and the manner in which triathletes stretch their physical limitations is also the very thing that makes it such a fun and rewarding experience to participate in.
The physical benefits of training for and participating in triathlons are numerous and, really, kind of obvious, if you think about it.
Here are a few:
1) Increasing your metabolism thus triggering significant weight loss.
2) Less risk and, actually, prevention of injuries as you are cross-training among three varied disciplines and not just pounding away day after day in one routine.
3) An increase in your overall strength. Just because you're not pumping iron during every workout doesn't mean that you're not getting vastly stronger with each workout.
4) Developing a great looking bod! How about those toned abs! How about those sleek, muscular looking legs! How about that butt! Oops!
Well, you get the idea.
And there's much, much more!
So, if training for one of these things can do so much for you physically, it stands to reason that there might be some other benefits, mental and, dare I say it, spiritual.
I fully believe that there are and I would like to talk a little about them.
When we train or compete in triathlon, our minds are constantly at work, or play, just as much as our bodies are.
How do you think we are able to push our bodies beyond what they indicate to us they are able to tolerate?
When our legs begin to cramp or our feet hurt so much we know that those shoes have to come off - right now - our minds kick into gear and work with our body to push it a little further still.
It encourages the body not to give up, that it is stronger than it feels at that particular moment.
Slowly, with all this encouragement, the body acquiesces to the mind's suggestions and continues on to the finish line.
We thus gain mentally in these ways:
1) We gain in self-confidence. When we finish a particularly hard training session or cross the finish line of an event, we add that significant accomplishment to our mental self image.
2) We gain discipline. During our training schedule, whether it's one we made or we are following another's, it takes discipline to see that program through to its conclusion - the successful completion of a race.
3) Because we are more self confident, because we are disciplined in our training schedule, our mood becomes brighter and, not insignificantly, more stable.
4) We are better able to deal with stress, both in our triathlon life and our daily life.
Finally, by becoming involved in the triathlon lifestyle and community of fellow triathletes our spiritual selves receive some remarkable benefits.
1) I find it incredibly motivating and uplifting being around such remarkable athletes at events, milling around in the transition area or after race at the food tent.
2) There is no more positive atmosphere that I have found than, again, at a triathlon event pre-race, post-race. During the race we may not all be feeling that positive but believe me, that feeling is lurking just below the surface, waiting for a bottle of water and a deep massage!
3) Have you ever noticed on your long runs or long rides just how clear your thinking can be? Yes that's a mental benefit too but I swear, my spirit can just soar when I'm in the middle of a long run or ride, sometimes even during a long open water swim.
4) Spiritually - not religiously - but spiritually, the benefits of the concerted physical and mental effort involved in triathlon training and competing come to us in ways that maybe we do not totally comprehend but we certainly feel in our souls are very real!
Those of us who participate at any level in the sport of triathlon know that there are a multitude of benefits that we receive.
It is a sport unlike no other.
It is a sport where those of us who are fathers, mothers, slightly overweight, not as fast as we once were 20 years ago, not A-list athletes, but revel in athletic accomplishment nonetheless can compete right along side (figuratively speaking) elite, professional studs and studettes who do this for a living.
It is a sport where anyone, young or old or in between, can participate and from that group participation there develops a community of like- minded people, inspired by others and by themselves to be as healthy as they can possibly be physically, mentally and spiritually.
Being a part of that community is, I think, the biggest benefit of all!
Art Bradley is a writer of many personal growth articles. 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.
Art is currently working on the development of a personal growth program called One Hope Future, that focuses on the journey of rediscovering and reconnecting with a unique Life Journey that he believes each and every one of us began on the day we were born but, through the course of our busy lives, may have lost sight of. You can visit One Hope Future and learn more about it and the seven principles at http://www.onehopefuture.com You can also read more of Art's writing on his blog at http://www.cabradleywriter.com
Article Source: http://EzineArticles.com/?expert=Art_Bradley
Friday, May 7, 2010
Triathlon - The Game of Real Energy
The Iron Man Triathlon is a race that is famous all over the world.
If you too are interested in this sport, then there are several important concerns that should be kept in mind to make for a happier, smoother and healthier race.
Here, I will briefly describe six considerations that are mostly overlooked by many people.
Remember, if you were a fast swimmer or a great cyclist in your past then the triathlon will not be a big deal for you.
You can easily complete the race in all likelihood.
However, ranking in the top 100 will surely be an issue for the majority of participants.
Competition is often fierce on the top.
Many runners even employ the drafting technique.
Drafting rules are taken quite seriously in the Triathlon.
Also remember to watch your heart rate.
Runners do indeed get heart attacks -- despite how healthy you are.
Pushing your body to that degree is a major strain.
So consult your doctor before adopting a rigorous exercise program.
Even simply going from a horizontal position, to an upright position may cause your heart rate to get exceptionally high.
Many races allow you to have a 'special needs bag' - and it should be with you at all points.
Don't forget it.
You're going to want it for a race like this.
This bag may include some essential items like gels, water, and electrolyte fuel, which may be required in the interim.
However, it is also important to mention that many races do not require such a bag -- and the supplies are available with your entry fee.
But it is essential to have enough fuel and water at any point so that you can run and finish the race smoothly.
If you liked this article on sporting goods, learn more health tips at the mens parka website.
Article Source: http://EzineArticles.com/?expert=Jason_Taloner
If you too are interested in this sport, then there are several important concerns that should be kept in mind to make for a happier, smoother and healthier race.
Here, I will briefly describe six considerations that are mostly overlooked by many people.
Remember, if you were a fast swimmer or a great cyclist in your past then the triathlon will not be a big deal for you.
You can easily complete the race in all likelihood.
However, ranking in the top 100 will surely be an issue for the majority of participants.
Competition is often fierce on the top.
Many runners even employ the drafting technique.
Drafting rules are taken quite seriously in the Triathlon.
Also remember to watch your heart rate.
Runners do indeed get heart attacks -- despite how healthy you are.
Pushing your body to that degree is a major strain.
So consult your doctor before adopting a rigorous exercise program.
Even simply going from a horizontal position, to an upright position may cause your heart rate to get exceptionally high.
Many races allow you to have a 'special needs bag' - and it should be with you at all points.
Don't forget it.
You're going to want it for a race like this.
This bag may include some essential items like gels, water, and electrolyte fuel, which may be required in the interim.
However, it is also important to mention that many races do not require such a bag -- and the supplies are available with your entry fee.
But it is essential to have enough fuel and water at any point so that you can run and finish the race smoothly.
If you liked this article on sporting goods, learn more health tips at the mens parka website.
Article Source: http://EzineArticles.com/?expert=Jason_Taloner
Thursday, May 6, 2010
TRIATHLON
A triathlon is a multi-sport endurance event consisting of swimming, cycling, and running in immediate succession over various distances.
Triathletes compete for fastest overall course completion time, including timed "transitions" between the individual swim, bike, and run components.
Triathlon races vary in distance.
According to the International Triathlon Union, and USA Triathlon, the main international race distances are Sprint distance (750 m swim, 20 km bike, 5 km run), Intermediate distance, commonly referred to as "Olympic distance" (1.5 km swim, 40 km ride, 10 km run), the Long Course (1.9 km swim, 90 km ride, 21.1 km run, such as the Half Ironman), and Ultra Distance (3.8 km swim, 180 km ride, and a marathon: 42.2 km run); the most popular branded Ultra Distance is the Ironman triathlon.[1]
Transition areas are positioned both between the swim and bike segments (T1), and between the bike and run segments (T2), and are often just one checkpoint, especially in shorter courses.
These areas are used to store bicycles, performance apparel, and any other accessories essential for preparing and gearing for the next stage of the race.
The transition times (T1 and T2) are included in the overall time of the race.
So speed during transition—removing the wetsuit, putting on the helmet, putting on the running shoes—is essential.
Elite triathletes have the bicycle shoes mounted on the bikes before the race and place their feet into them when riding.
In large races, transitions areas may be up to a kilometer long, and store over 2000 entrants' bicycles.
In addition, these areas provide a social headquarters prior to the race, and are an integral part of triathlon culture.
The demanding nature of the sport focuses primarily on persistent and often periodized training in each of the three disciplines, as well as combination workouts and general strength conditioning to ensure the highest levels of endurance, strength, and power possible come race day.
Proficiency in swimming, cycling, and running alone is often not sufficient for success in triathlon.
Source : http://en.wikipedia.org/wiki/Triathlon
Triathletes compete for fastest overall course completion time, including timed "transitions" between the individual swim, bike, and run components.
Triathlon races vary in distance.
According to the International Triathlon Union, and USA Triathlon, the main international race distances are Sprint distance (750 m swim, 20 km bike, 5 km run), Intermediate distance, commonly referred to as "Olympic distance" (1.5 km swim, 40 km ride, 10 km run), the Long Course (1.9 km swim, 90 km ride, 21.1 km run, such as the Half Ironman), and Ultra Distance (3.8 km swim, 180 km ride, and a marathon: 42.2 km run); the most popular branded Ultra Distance is the Ironman triathlon.[1]
Transition areas are positioned both between the swim and bike segments (T1), and between the bike and run segments (T2), and are often just one checkpoint, especially in shorter courses.
These areas are used to store bicycles, performance apparel, and any other accessories essential for preparing and gearing for the next stage of the race.
The transition times (T1 and T2) are included in the overall time of the race.
So speed during transition—removing the wetsuit, putting on the helmet, putting on the running shoes—is essential.
Elite triathletes have the bicycle shoes mounted on the bikes before the race and place their feet into them when riding.
In large races, transitions areas may be up to a kilometer long, and store over 2000 entrants' bicycles.
In addition, these areas provide a social headquarters prior to the race, and are an integral part of triathlon culture.
The demanding nature of the sport focuses primarily on persistent and often periodized training in each of the three disciplines, as well as combination workouts and general strength conditioning to ensure the highest levels of endurance, strength, and power possible come race day.
Proficiency in swimming, cycling, and running alone is often not sufficient for success in triathlon.
Source : http://en.wikipedia.org/wiki/Triathlon
Start Your Beginner Triathlon Program
A triathlon training log must comprise of all that he has done in each of the 3 different sporting events.
He can monitor his progress and take notes on the things that he needs to work on using the log.
He can notate when he stuck to his planned training regimen and when he fell away from it.
There are a lot of functions of a triathlon training log. It can be compared to a book of shadows for athletes rather than wizards.
For one thing, a triathletes wants to know or monitor his own progress.
He can record his accomplishments when he keeps a log.
He can then grab his log, flip through it and take note of his own progress, and see that he has been coming along and getting better.
As you go deeper into the training, you would tend to forget how far you've come, the accomplishments you've made and the obstacles you were able to overcome.
With your training log, you can keep those memories and keep your everyday accomplishments alive.
You can go back and read it and FEEL again that day in the rain when you have done a brick, when you ran eight hard miles after biking twenty, and you were so wet as a drowned rat and couldn't wait to get back into your vehicle with its heater, to go to your house with its hot shower!
Remembering your success is important and so is remembering where you could make improvements.
A triathlon training log can also contain notes on how he thinks things must be done much better.
If his coach or trainer gives any commentaries on the best way to improve performance, that goes into the log, as well.
Perhaps his trainer tells him he should practice swimming with his fists balled.
Maybe he is told to lengthen his stride while running, or asked to check out harder up hills.
Perhaps he's told he must take the turns more steeply when cycling.
He must log whatever suggestions his coach gives him and whatever ideas that he himself comes up with to improve his performance.
That way, he can consult the log to check out if his new techniques are working for him and if he has done any progress.
He might as well need to remind himself of the details of what he is supposed to do to make the changes.
The triathlete should also log the foods he eats for each meal he takes each day.
Knowing the adequate amount of nutrition and what food he must eat is essential because it will be vital on the day of the race.
Yes, a triathlon training log should contain everything pertinent to the triathlete's training written in it, no points overlooked.
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
He can monitor his progress and take notes on the things that he needs to work on using the log.
He can notate when he stuck to his planned training regimen and when he fell away from it.
There are a lot of functions of a triathlon training log. It can be compared to a book of shadows for athletes rather than wizards.
For one thing, a triathletes wants to know or monitor his own progress.
He can record his accomplishments when he keeps a log.
He can then grab his log, flip through it and take note of his own progress, and see that he has been coming along and getting better.
As you go deeper into the training, you would tend to forget how far you've come, the accomplishments you've made and the obstacles you were able to overcome.
With your training log, you can keep those memories and keep your everyday accomplishments alive.
You can go back and read it and FEEL again that day in the rain when you have done a brick, when you ran eight hard miles after biking twenty, and you were so wet as a drowned rat and couldn't wait to get back into your vehicle with its heater, to go to your house with its hot shower!
Remembering your success is important and so is remembering where you could make improvements.
A triathlon training log can also contain notes on how he thinks things must be done much better.
If his coach or trainer gives any commentaries on the best way to improve performance, that goes into the log, as well.
Perhaps his trainer tells him he should practice swimming with his fists balled.
Maybe he is told to lengthen his stride while running, or asked to check out harder up hills.
Perhaps he's told he must take the turns more steeply when cycling.
He must log whatever suggestions his coach gives him and whatever ideas that he himself comes up with to improve his performance.
That way, he can consult the log to check out if his new techniques are working for him and if he has done any progress.
He might as well need to remind himself of the details of what he is supposed to do to make the changes.
The triathlete should also log the foods he eats for each meal he takes each day.
Knowing the adequate amount of nutrition and what food he must eat is essential because it will be vital on the day of the race.
Yes, a triathlon training log should contain everything pertinent to the triathlete's training written in it, no points overlooked.
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
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