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PB Swimming Editor Kicking drills

The following drills will not only help develop your kick, but improve your rotation and body position as well.
They can easily be incorporated into your warm-up and warm-down and will yield good results if done consistently. Discipline yourself this season to make these and the other drills highlighted in an earlier post part of your regular swim programme.

Kick o… Continue

Added by PB Swimming Editor on March 19, 2010 at 4:30pm — No Comments

Grazida King Evolv Water Approved for use by Athletes

Because of Evolv’s unique properties involving oxygen utilization, promoting a healthy inflammatory response and its positive effects on athletic performance, we have had many inquiries from professional, amateur and collegiate athletes seeking assurance that the product is safe to use and free of banned substances.

We are proud to announce that the product has been professionally tested by a leading WADA-approved lab and found Evolv’s Nutraceutical Beverage to be safe and lega

… Continue

Added by Grazida King on March 19, 2010 at 2:20pm — No Comments

Sports Science Editor Quick guide to electrolytes

Electrolytes are chemical substances that become ions (positively or negatively charged) in solution and acquire the ability to conduct electricity. They are present in the human body and the right balance is essential for cells and organs to function properly.

Common electrolytes include sodium, potassium, chloride and bicarbonate. Too much or too little of an electrolyte can cause cells to malfunction and extremes in blood sodium levels can be fatal.

During exercise, you lo… Continue

Added by Sports Science Editor on March 12, 2010 at 8:45am — No Comments

Sports Science Editor Understanding fluid flow to enhance swimming performance

Sports scientists in Western Australia have been pioneering the use of computational fluid dynamics (CFD), the science of understanding fluid flow, to enhance the performance of Australian Olympic Swimming Team members.

They have been using CFD to model stroke performance. WAIS sports biomechanists have found that is more efficient to change a swimmer’s technique to reduce drag forces rather than solely increase the force applied by the swimmer. Clearly the more informed a swim coach is… Continue

Added by Sports Science Editor on March 7, 2010 at 12:07pm — 2 Comments

PB Cycling Editor How to choose cycling shorts

You should choose road-cycling shorts based on the quality of materials and construction. But also crucial is how well they conform to your unique anatomy. Sometimes a relatively inexpensive pair may work better for you than a high-zoot model.

Shorts, like saddles, are tough to recommend because of differ… Continue

Added by PB Cycling Editor on March 6, 2010 at 9:11am — No Comments

Sports Science Editor Measuring VO2 max

Accurately measuring VO2 max involves a physical effort sufficient in duration and intensity to fully tax the aerobic energy system. In general clinical and athletic testing, this usually involves a graded exercise test (either on a treadmill or on a cycle ergometer) in which exercise intensity is progressively increased while measuring ventilation and oxygen and carbon dioxide concentration of the inhaled and exhaled air. VO2 max is reached when oxygen consumption remains at steady state despit… Continue

Added by Sports Science Editor on March 3, 2010 at 6:00pm — 3 Comments

Chris S. Look what I found to help me out.

Can You Gain Muscle and Burn Fat at the Same Time?
-- By Jon Benson, Author of "7 Minute Muscle"

Many fitness pros just plain don't believe that you can burn fat while building muscle at the same time. Every time I read an article by some doctor or expert claiming it's "biologically impossible" to gain muscle on a hypocaloric diet (a diet low in calories) I just laugh.

I do more than make claims - I have proved this to be true many times. I've had my body fat hydrostatically

… Continue

Added by Chris S. on February 28, 2010 at 2:37pm — No Comments

PB Swimming Editor 5 swimming drills to help you unlock your full potential

Having good technique is the key to developing a more efficient swim stroke and drills are the key to good technique. You need to do drills regularly to see significant improvement in technique and the best way to ensure that you do them consistently is to build them into your warm-up or warm-down programme. If you train with a club, you will also experience many coaches incorporating drills into specific main set sessions.

Here are 5 swimming drills to help you unlock your full potenti… Continue

Added by PB Swimming Editor on February 26, 2010 at 9:08am — No Comments

PB Swimming Editor Preparation for open water swimming

Many triathletes find swimming in open water a nerve racking experience involving poor visibility, waves, currents, cooler temperatures and the hustle of mass starts. As a result, it’s not uncommon for athletes to experience anxiety or panic. Open water does take some getting used to but here are three tips to ensure your transition from pool to open water is a smooth one.

… Continue

Added by PB Swimming Editor on February 22, 2010 at 6:00pm — No Comments

PB Running Editor 4 training principles to underpin consistent running performance

It’s easy to get overwhelmed by the amount of different advice proffered by fellow runners and written about in magazines & on the web. With so many sessions and programmes out there, many runners end up over complicating their training.

So remember, you won’t go too far wrong by sticking with the basics and focusing on just four key principles that should form the backbone of your training plan throughout the year. Tailor them according to your goals and distance you race.
… Continue

Added by PB Running Editor on February 21, 2010 at 11:00am — No Comments

PB Triathlon Editor Guide to training zones for endurance athletes

Training zones allow you to structure training in the most effective manner to ensure that you successfully reach your objectives. There are 4 methods commonly used for incorporating training zones into your weekly training schedule, these are heart rate, pace (running), power (cycling) and perceived effort

1. Usi… Continue

Added by PB Triathlon Editor on February 17, 2010 at 11:21am — No Comments

Sports Science Editor Focus on caffeine

Most commonly drunk in coffee, tea and soft drinks, caffeine is used around the world by athletes to improve their alertness, concentration, reaction time and focus. Found naturally in leaves, nuts and seeds of various plants, caffeine is not on the WADA list of prohibited substances and does not dehydrate you when taken before or during exercise.

Caffeine has been found to help improve performance in both short and long endurance events, as well as short, high intensity intermittent ex… Continue

Added by Sports Science Editor on February 14, 2010 at 12:30pm — No Comments

Sports Science Editor 5 Tips to increase power and strength

1.Train regularly with weights
Incorporate some weight training into your weekly athletic training programme. Ideally 2-3 times per week in a build up phase pre-season, reducing back to a maintenance phase (1-2 times a week) during the race season. Each session should last between 30-45 minutes.

2.Fuel your workouts
If you’re training hard, you need enough carbohydrate to… Continue

Added by Sports Science Editor on February 11, 2010 at 5:12pm — No Comments

Sports Science Editor Constant pacing may not always be the best cycling strategy

Correct pacing strategy is critical for successful race performance and a variety of methods are used by competitors. These range from starting fast and trying to sustain, starting easy and building to produce the elusive ‘negative split’ or attempting to hold an even pace for the event duration. Some people attack hills on the bike and ‘coast’ down the other side, other prefer to back off on the hills and save their energy for the flatter sections. There are key variables that dictate the best… Continue

Added by Sports Science Editor on February 9, 2010 at 11:00am — No Comments

PB Cycling Editor Aerodynamics, what a drag

For successful time trialling, finding an aerodynamic position is absolutely essential. If you train hard to improve your performance and then fail to exploit your aero opportunities, you are throwing away vital minutes. There is a common belief that unless you are riding at 25-30mph, aerodynamics are pointless, but research does not support this theory.

I ride slow, is all this relevant?
Enhancing aerodynamics will save you a ‘specific perce… Continue

Added by PB Cycling Editor on February 8, 2010 at 12:30pm — No Comments

PB Triathlon Editor 4 energy and recovery tips

1. Fuel your training
Anyone doing a high volume of training needs to feed their body with enough carbohydrate to fuel their workouts, sufficient protein to help with muscle repair and recovery and essential fats necessary to maintain good health. It’s generally recommended that the three primary food groups are consumed in the following proportions: 50-60% carbohydrate, 20-25% protein and fat. If you’re training over long distances/times, you're best… Continue

Added by PB Triathlon Editor on February 6, 2010 at 7:00pm — No Comments

Sports Science Editor Does muscle efficiency improve year on year with consistent training?

It is commonly believed amongst athletes that once you have several years of training under your belt, it’s much easier to maintain your fitness and perform at a higher level. We commonly see athletes gaining success after many years of competition as if there may well be a physiological maturation or long term change essential for success. Certainly, it appears that athletes with several years of training and racing to their name are more able to take time off due to injury and return to the sa… Continue

Added by Sports Science Editor on February 4, 2010 at 8:00pm — No Comments

PB Triathlon Editor Taking a break

We get regular requests for winter training programmes to start almost as soon as the current season is done and these usually lead to prolonged discussions between coach and athlete about the benefits of an end of season break. I can understand why, when you have a had a great season, you would want to hold on to the fitness that you have achieved but please take a moment to consider the following statement: "The next step after a peak is always down" One of the fundamental principles upon w… Continue

Added by PB Triathlon Editor on February 2, 2010 at 9:08am — No Comments

PB Swimming Editor Swimming 1500 metre timed session

Want to get quicker over 1,500 metres? Try introducing this 1,500 metre timed session into your training programme. Adjust the target times depending upon what total time you are aiming to complete a 1,500 metre swim. I've provided examples based on completing 1,500 metres in 22.5mins or 20mins. Warm up - 400m including some catch-up. Main set - 5 x 300m as below. Holding times for each set of 300m.
Target time for
… Continue

Added by PB Swimming Editor on January 28, 2010 at 10:55am — No Comments

Sports Science Editor Is base training making you slower on the bike?

It's an interesting debate as to whether aerobic base training is actually necessary or not for all cyclists and triathlon competitors. Primarily it depends upon your specific demands. If you are for example a stage-race rider who will spend multiple long days in the saddle, a large base is something which will undoubtedly stand you in good stead. What though, if you are an amateur triathlete or cyclist, working full time with limited hours for training? What if your races last no longer than a… Continue

Added by Sports Science Editor on January 27, 2010 at 8:52am — No Comments

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