sports science, research, training and performance

PB Triathlon Editor's Blog (46)

Focus your training for best results

5 tips to help you focus your training towards a specific goal:

Thinking about what you want to achieve this year, are you targeting one or a series of events?

Decide on an objective for your targets and work out what you think you would need to be good at on the day to achieve that objective.

Get the help of a coach or a friend who is an experienced…

Continue

Added by PB Triathlon Editor on April 25, 2010 at 8:52am — No Comments

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.… Continue

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

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

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… Continue

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

Beating the winter months

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

Added by PB Triathlon Editor on October 12, 2009 at 7:49am — No Comments

Bricks for your legs

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

Added by PB Triathlon Editor on April 26, 2009 at 4:00pm — No Comments

Pre-race gear check

There's nothing worse than getting half way through the bike leg of a triathlon to find your front changer coming loose and jamming your chain so that you can't pedal anymore. Or putting on your goggles on the start line to find the nose bridge break. Planning and checking all your equipment could be the difference between reaching your goal and dreaming about what might have been. Put together an essential equipment list.

For an Olympic / Half Ironman distance triathlon you could… Continue

Added by PB Triathlon Editor on March 6, 2009 at 5:35pm — No Comments

Quality training strategy

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

Added by PB Triathlon Editor on February 18, 2009 at 8:59am — No Comments

How to get through your winter training

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

Added by PB Triathlon Editor on February 9, 2009 at 9:00am — No Comments

Keep it simple

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.

Goal… Continue

Added by PB Triathlon Editor on February 3, 2009 at 8:00am — No Comments

What will an Ironman cost me?

It's a common question often asked by first time triathletes and especially those wishing to embark on the Ironman distance. In replying, I find it much easier to stick to the dollar value as opposed to the cost of time away from friends, time spent daydreaming at work, time spent looking at magazines or on the net looking for the best deals and latest bits of equipment. The greatest value to me is the price you would associate with comfort.

How much would you pay to be able to ride… Continue

Added by PB Triathlon Editor on February 3, 2009 at 7:30am — No Comments

Racing to a plan

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

Added by PB Triathlon Editor on January 23, 2009 at 9:30am — No Comments

Basic requirements to having a good Ironman - Preparation, Patience, Optimism

The last 5 months of an Ironman buildup will generally have the greatest influence on an athletes performances. This article will present some options and thoughts for those that are seeking to have a successful event day. I shy away from the term "race" in this situation as for most people it isn't. An Ironman presents enough challenges without you wanting to turn it into one!!

Preparation

Firstly make sure that your 3rd cousin isn't getting married in the middle of… Continue

Added by PB Triathlon Editor on January 1, 2009 at 11:00pm — No Comments

End of season break - do athletes need it?

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

Added by PB Triathlon Editor on November 25, 2008 at 9:00am — No Comments

The Ironman six pack

No we are not talking stubbies or a mean set of abs, we are talking about six critical components that contribute to a successful ironman campaign. This six-pack is designed to get you off to the best possible start for your ironman adventure.

We know from experience that often first time ironman people make their decisions to do the event in the heat of the ironman emotion. They are often standing on the side line watching or they are standing… Continue

Added by PB Triathlon Editor on August 15, 2008 at 9:00am — No Comments

Training or maiming

Recently I was fortunate enough to spend time training on the Gold Coast with some of NZ multisports heavy hitters, namely Cameron Brown & Gordon Walker. The invite was an informal one - 5 weeks in Burleigh Heads of training, eating & sleeping and it was just the prescription I needed to escape Auckland in the middle of winter.

This article will cover aspects of the training and other details of what was required to get the most out of my… Continue

Added by PB Triathlon Editor on August 12, 2008 at 9:00am — No Comments

Ironman event tapering

For most athletes life seems to get busier rather than quieter during the taper period. Despite a reduction in training time and stress, the mind sometimes wants to do much more. The proper taper can remain somewhat elusive, however if you have put the structure in place to allow your body to relax and de-stress, you will gain the benefits of this part of the training cycle.

Generally speaking the taper period for Ironman Athletes can cover… Continue

Added by PB Triathlon Editor on July 29, 2008 at 12:00pm — No Comments

Training boost

5 Changes You Can Make Today Which Will Have An Immediate Effect Upon Your Training:

1. Get More Sleep

Most people don’t get enough sleep anyway. As an athlete you need sleep to promote a full recovery process. As you increase your training load (volume &/or intensity) you need to balance this with extra recovery time.

2. Hydrate

The expiration of waste products from breathing includes water vapour (notice that cloud you breathe out on… Continue

Added by PB Triathlon Editor on July 24, 2008 at 9:00am — No Comments

How to sabotage your Ironman

Mastering the Ironman… may be a big ask, but there are definite ways to make your Ironman training enjoyable and ways to make your Ironman day an awesome one. Conversely, there is also a host of ways to ensure you smash yourself to bits during your training, maybe not even make the start line and then there is a wonderful variety of ways to dissolve your race and create a pain vacuum that could last for hours!!

Given the hours required to make the start line, surely it… Continue

Added by PB Triathlon Editor on July 1, 2008 at 8:00am — No Comments

Racing and training overseas

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

Added by PB Triathlon Editor on July 1, 2008 at 8:00am — No Comments

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