It is so easy to slide into winter and out the other side before you realise - you know how easy it is, soon enough it will have been 4 months since you did anything!
Define next year's goals
Winter is a good time to rethink what your goals are and how your weekly routine can be structured. Take stock of where you are and rethink your goals. Consider what is also practical in winter; it's not necessarily the best time to up the cycle training if a fair amount of it has to… Continue
How do you see Olympic triathlon? Do you see an endurance event lasting 2-3 hours in duration, or do you see a 1,500m swim, a 40k bike and a 10k run? Due to the nature of triathlon, it’s easy to view it as three separate disciplines, when in fact, it is one continuous event.
Does it sound feasible that your swim can affect subsequent cycling performance? After all, swimming does primarily use your arms. Delextrat et al (2005)* set out to determine if and by how much a 1,500m swim… Continue
Competing in ultra-endurance events, those lasting more than 2-3 hours probably puts more demand on the fluid and energy balance of the body than any other form of exercise, yet research on the nutritional intake of athletes during such events has not addressed the question of relationships between intakes and performance (Peters et al., 1986; Applegate et al., 1989; Saris, 1990). The aim of the present study was describe these relationships for one of the most popular of the ultra-endurance… Continue
Triathlon and Duathlon are consecutive events that result in your legs feeling like bricks when you come to run. This fact flies in the face of the way most people train for triathlon. Clearly bike to run workouts (known as bricks because that is what your legs feel like when running after cycling) are important. Swim before work. Run after work. Cycle the next day etc. This pattern of training results in athletes that are good at individual events with some recovery between. Seems fairly… Continue
Over the last few years there has been a vast improvement in the way that people train for triathlons. Even our elite athletes have made big gains in this area. Sam Warriner, winner of the Triathlon World Cup in Japan, knows that one of the reasons that she started previous seasons so well is that she paid attention to ensuring that her training is specific when needed. Sam does a lot of training especially running, but her programme is also rich in the components required to be successful. She… Continue
Off goes the alarm at 5.30am - which way do you roll? Do you ignore the alarm and roll inwards or hit the alarm and fall out of bed to make that 6am swim squad, cycling session or run group. It's the time of the year where you need to be more motivated and focused then ever, to get up for your training.
EXERCISING IN COLD WEATHER BUT STAYING WARM
The most important thing to remember about cold weather and exercising outdoors is to keep dry. If you're going to keep your… Continue
It’s important to look back at your last season and see what you did correctly in terms of training and what you can improve. Most, if not all athletes can train smarter in some capacity. It can be something as simple as stretching more often, getting better recovery immediately after a tough workout, or just being aware of a much needed day off. In this article we’ll discuss a few points that will help you improve without adding more time to your training.
Once the legs are shaven, you've got your GI number 2 haircut (ladies this may be a touch extreme!!), carbo loaded to the brim, have a log full of impressive workouts, done a good taper… all that's left is execution of your solid game plan!
Ironman performance (or any longer triathlon for that matter) comes down to how prepared you are. It's bloody difficult to be fully prepared and cover all the bases for such long days, so I think it's critical that prior to competing, athletes… Continue
The Kenyan Runners swear by it - 'Nearly every Kenyan Runner rests starting the month of October, with most not resuming training until December or January' (Tanser 1997), yet top triathletes now look to race almost all year long combining an Australian & European season back to back. This is also seen at club level with many multidiscipline athletes (especially juniors) under pressure to compete for their running club in X-Country and swim in galas throughout the winter. Many… Continue
It is becoming increasingly affordable and practical to travel further these days. For the lazy winter trainers or compulsive/addictive athletes, the lure & motivation of travelling beyond the countries borders can be highly motivational & beneficial. You get the stimulation of a new environment, you avoid running into too many familiar faces and get to step outside your comfort zone. Here I'll cover some of the more important aspects of what you may want to consider if looking at an… Continue
When racing the shorter distance triathlons, proper transition set-up and warm-up are essential to having a successful race. Just by following the few simple steps below, you can have a more successful and enjoyable race.
Make sure to arrive early on race morning. This will give you time to register, stretch, get numbered, and get to the bathroom. When you get into transition area, figure out where the swim exit and entrance to the transition… Continue
Here are three quick and efficient workouts that can be done in an hour or less. These are especially good for short course racing:
This workout is done at race pace or slightly faster.
300 yard warm up
6 x 50 on 10 seconds rest (this is to get the blood pumping)
1 x 200 on 20 seconds rest
2 x 100 on 10 seconds rest
4 x 50 on 5 seconds rest
8 x 25 on 10 seconds rest
200 yard cool down
Total yards:… Continue
With so many beginner events on the scene and numbers of participants on the rise over the past few years, it's often asked, why the numbers of female participants making the leap into competitive sport still relatively low? Granted, numbers are probably better here in New Zealand than in many other countries, but when it's compared with the men's scene in many sports, we are coming up short of our potential!
There are a number of reasons for this and I've seen many of them whilst… Continue
Triathlon, it's a goal for many to complete a triathlon - fortunately they are not all as long as Ironman! Here is the quick start guide:
For a lot of people the swim is often the area that creates the most fear of triathlons. A 400m swim can be very off putting to non-swimmers. If you haven't swum for a few years/decades or never, start slowly (see the programme). Choose an event that caters for beginners, there are many that have swims in pools and others that have… Continue
If you are an athlete who is pregnant or considering becoming pregnant in the future, you may have some questions about exercising during this special time. Whether you are a competitive athlete or a couch potato who all of a sudden believes you should start exercising; you can go ahead - if your doctor gives you the ok. It has been shown that pregnant women who exercise regularly have in general a healthy pregnancy and an easier and shorter labour.
Most coaches will subscribe to the "no pain, no gain" philosophy. More is better, faster is better, tighter intervals are better, etc. This is not the Tri Swim Coach method!
Especially with the sport of Triathlon, it is easy to overtrain your body. Most of us belong to groups, whether it's a masters swim team, bike club, or running group, and there will always be pressure to keep up. It may be underlying or it may be outright, but no doubt, that pressure to go faster is always… Continue
There is some debate going on in the triathlon world about whether it is important to have a long stroke in freestyle, and if so, how can this be developed? Being long means extending your arm and gliding with each arm stroke. It also means getting more out of your stroke while saving energy (ideal for triathletes).
Don't get me wrong, you can achieve a lot with a shorter stroke- in fact you could go very fast this way. However, for most people, especially the beginner crowd, this… Continue
As technical as the sport of swimming can be, it is tough to narrow down the answer to the often-asked question, “what should I concentrate on?” So, I came up with a “top ten” list of steps to improving your swim for a triathlon. These aren’t necessarily in any order, but should go a long way in helping you achieve your goals, whether you are a beginner or trying to go pro.
Slice your hand into the water right about at your goggle line, and drive it forward.… Continue
What You Should Look For, and What to Expect
One effective way to stay motivated and to develop a solid training plan is to have a coach. A coach will hold you accountable for your workouts. All of the Olympic Medallists have coaches, as do the top pro triathletes. Is it just a coincidence that they all have coaches? Of course not, they need guidance, support, and direction. They want to know when to go hard, when to go easy and when to take time off. Having a coach benefits them… Continue
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