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March 2008 Blog Posts (7)

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Improving run cadence

Run cadence, distance per stroke, and cycling cadence are all key factors when determining efficiency in triathletes. In the pool we try to lower the number of strokes we take in order to lengthen out our swim stroke. On the bike we try to maintain a cadence of 85-95 rpm in order to keep our legs turning over quickly. Run cadence actually closely matches cycling cadence, as the most efficient athletes try to maintain that 90 rpm cadence.



In order to improve your run cadence… Continue

Added by PB Running Editor on March 31, 2008 at 7:00pm — No Comments

Tapering for Ironman

With less than 14 days to go now until an Ironman, all the hard work has been done. The plain simple fact is that you aren’t going to get much fitter than you are now which means that there isn’t much point in a heavy training load as it will have no benefit until after race day! (see point 1 below)



Ironman UK start. Image © RAF Triathlon



In fact you would be much… Continue

Added by PB Triathlon Editor on March 29, 2008 at 11:30am — No Comments

Biking off the swim

Triathlon coaches for years have preached the importance of adding brick sessions to your training routine at the appropriate times. How many times have you heard, ‘you must practice running off the bike,’ or ‘you need to do your brick sessions to avoid those jelly legs.’ The idea of training the body to be able to cope with the strange sensation of switching from bike to run is essential to help with a smooth second Transition (T2). In terms of time spent practicing the first transition, this… Continue

Added by PB Triathlon Editor on March 29, 2008 at 11:30am — No Comments

Recovery strategies for runners

Races and hard training are an essential element in any training program, but to ensure that athletes absorb and maximise the benefits of these sessions, optimising recovery is important. There are several key areas that athletes can focus on to ensure quicker recovery, things that may lead to better performance from the same level of training - whether you are training 2 hours per week or 30 hours per week. The minute you finish a session your body starts recovering so what you do can make a… Continue

Added by PB Running Editor on March 24, 2008 at 6:30pm — No Comments

Hold your own on fast club rides

A major activity of any cycling club, racing or touring, is the group ride. As a result, it’s important to know how to hang tough on a given ride and make yourself welcome on the next one. Success is often due to more than just fitness.





Know the group's traditions

Some clubs like to start all rides, no matter how fast they’ll eventually become, with 20 or 30 minutes of easy warm-up. If you’re impatient early, you can cause… Continue

Added by PB Cycling Editor on March 24, 2008 at 6:00pm — No Comments

Introduction to using freestyle drills

Swimming drills are are specific movements, done repetitively, to get your technique "in the groove." They can help you get more efficient and they can help you become a faster swimmer.





Image © Total Immersion



Generally included in all workouts, most coaches feel that you can never do enough technique work. You should include some in your workouts, too. Most… Continue

Added by PB Swimming Editor on March 24, 2008 at 8:00am — No Comments

Drafting effects in swimming

We've uncovered some interesting analysis from Portugal relating to drafting effects in swimming. The purpose of this study was to determine the effect of drafting distance on the drag coefficient in swimming.





Researchers found:



* The drag coefficient of the leading swimmer decreased as the flow velocity increased.



* The relative drag coefficient of the back swimmer was lowest (about 56% of the leading… Continue

Added by PB Swimming Editor on March 24, 2008 at 7:30am — 2 Comments

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