TRX Suspension equipment forTriathlete
December 6, 2016
As being a Certified Fitness Trainer I see core strength being an important piece for triathletes. A powerful core is crucial for the successful, injury free season. A solid core helps the triathlete:
To maneuver over the water efficiently, reducing drag and fatigue…not paddling your arms, but with your core for the power behind each swim pull
To raise the ability and efficiency of pedaling thus enabling increased endurance and reduced fatigue. Enables the athlete to stay in aero position comfortably and minimize unnecessary torso movement
To boost running posture which will reduce fatigue and invite a faster foot turnover.
The advantage of the suspension straps is they let the triathlete to teach their muscles to function together using body-weight and gravity in a stable/unstable environment (e.g. feet on floor/ practical suspension straps).
This improves core strength, balance, and stability. It’s functional training devoid of the stress and cargo on their own joints.
Training intensities could be adjusted by varying your body angle, starting strap location in accordance with neutral (hanging lower from anchor) and base support (e.g. feet together, located on one leg, on elbows versus hands, etc.).
Adjust the workout to suit your needs and skills.
TRX suspension straps may also help improve range of flexibility and to be able to undergo that flexibility. This really is key to strength training as strength could be limited as a result of poor flexibility and mobility.
For instance: Most triathletes are able to do a squat without assistance, but by utilizing the TRX suspension straps to unload a few of the weight all the various motion achieved is often greater. As a result improves both squat form and mobility inside the ankles, knees and hips.
My favorite thing about TRX is they are versatile. I can do the workouts anywhere (home, gym, work, park, hotel, etc.)! You don’t have to worry about getting to the gym on time. Short on time? Try to fit 15-minute workouts throughout your day. The straps are easy to set up and adjust.
The proof is in the pudding…
When my husband told me he was going to train for Ironman Wisconsin, I told him he should use suspension straps to help build his core strength. He was skeptical at first. A pulled back muscle limited his ability to strength train. Jen suggested he try suspension training. Over the course of the last 10 months he has seen definite improvements in his core strength. Suspended planks and side planks have gotten easier. His swimming has gotten faster, his body can stay in aero on the bike and his running posture has improved.
I have also used the suspension straps to train age group swimmers (ages 9-13). I was amazed at how these young athletes improved their strength over the course of the season. They went from whining; “It’s too hard to hold a suspended plank.” to “Can we hold the plank longer today? to “Can we do suspended push ups?” What I loved most was watching the way they applied the foundations of TRX training in the water. These young athletes changed how they swam from arms or legs beating the lake to core focused swimming. Times improved. In fact, several made WI State Swimming cut times for their age group. Overall they were stronger athletes.
The Power of Nutrition in Triathlon Training
November 26, 2016
Nutrition in triathlon training is probably one of the most important and yet overlooked aspect in amateur triathlon. Professional triathletes are hypersensitive to the need for nutrition both during training and during the race. Amateur triathletes however, tend to get lax in their nutrition or don’t plan their nutrition well enough and thus suffer the consequences of poor performance. To truly gain success in triathlon, you must focus in on your nutrition to get the best results.
The first aspect of nutrition is periodization. It is very difficult to be in a strict diet in training year round. Personally, I have to have times where I “loosen the belt” and enjoy a good cheeseburger. So, understand that just as there is periodization in your training, there is periodization in your nutrition. For example, when you are narrowing in on race day you may become very strict in your diet about 8-12 weeks before race day. This gives you ample time to lose any extra weight you are carrying and to maximize your training days with quality foods. After the race, you may take a reward week to eat some extra food or enjoy a meal that just is not in your strict training diet. You shouldn’t feel bad about this cheat period and go enjoy a great desert. Once this cheat week or cheat day is over jump right back into your more strict diet to prepare for your next race. In the offseason, it is important to enjoy some not so strict foods, but be careful you can put on too much weight in the offseason.
Related: Sports Nutrition Supplements: What You Should Know
Each athlete is vastly different in terms of what they eat during training. Some of the base components of a good diet are quality carbohydrates (No McDonald’s), quality proteins such as fish, chicken, and lean meats, fruits (often overlooked) and vegetables. Some triathletes become so neurotic about these different aspects that they measure everything. As someone who is very busy this is difficult to do, however, once you find a pattern of good eating you will be able to implement a good diet for training. Do not go on a “diet” in that you minimize your calories so far that your training sessions end in weakness or “bonking.” Eat 6-7 times a day with quality snacks such as fruit, low-fat cheese sticks, or protein bars. Make sure to drink ample amounts of water as your training will require extra amounts of water to avoid dehydration. Finally, pick one nutritional pattern and stick with it instead of trying so many different fads.
For each triathlon race that you compete in, you will have certain nutritional issues that you will need to deal with. For Sprint and Olympic/International distance races, you will probably just need a pre-race meal. For long course races such as a half ironman or full ironman distance, you will not only need a pre-race meal but also need a nutrition plan for during the race. Currently, I take in 2 250 calorie Juices at around 2:30-3:00 am the day of the race. I eat a whole cinnamon and raisin bagel an hour before the race. I then use PowerBar Powergel Tangerine flavor gels before the race and during the race. I typically use a gel every:45 minutes on the bike and every:30 minutes on the run. I also use Hammer Nutrition Endurolytes before the race and at each of the intervals stated above for the gels. I also use Hammer Nutrition’s FIZZ in my water bottles for the bike. The process of me finding this mix of nutrition has take the last 6 years. Sometimes you discover things by trial and error such as my need for Accelerade during the race this last year.
Nutrition is so important for overall performance. There is not a one-size-fits all approach. Find some best practices and begin the trial process for your own needs.
Learn more about triathlon training, click here.
20-Minute Triathlon Workouts With Pro Triathlete A.J. Baucco
November 26, 2016
To most non-athletes, 20 minutes of exercise seems like an eternity. But to endurance athletes in marathon training or triathlon training, a 20-minute workout may seem like it’s hardly worth the bother. After all, if your average workout lasts an hour, what can a 20-minute session possibly do to increase your fitness? Quite a lot, actually—even for the fittest endurance athlete. Consider these four benefits:
20-Minute Triathlon Workouts With Pro Triathlete A.J. Baucco
1. 20-minute workouts burn a meaningful amount of calories and, thereby, help you reach and maintain your optimal racing weight. For example, a 150-lb. runner burns approximately 280 calories in a moderate-intensity 20-minute run. If you normally miss a scheduled longer run roughly once every 10 days due to lack of time, you could burn an extra 10,000 calories over the course of a year by squeezing in 20-minute runs instead.
2. 20-minute workouts provide extra repetitions of the running stride, swim stroke, or pedal stroke that stimulate improvements in efficiency. A big part of what makes you a better, more efficient swimmer, runner, or cyclist is simply time spent practicing the movement. So, even short workouts count as additional movement practice.
Related: What Is Endurance Training: A Beginner’s Guide to Overcoming Fatigue
3. 20-minute workouts can increase endurance by adding to total weekly glycogen turnover. An interesting Scottish study found that weekly training volume was a better predictor of marathon performance than the distance of the longest training run. In other words, the study suggested that marathon runners are better off running 50 miles a week with a maximum long run of 16 miles than running 40 miles a week with a maximum long run of 22 miles. The reason is that endurance improves through the repeated depletion of muscle glycogen stores in training. And a heavy week of training will result in more total muscle glycogen depletion, and thus build more endurance, than a lighter week. 20-minute workouts can add a meaningful amount of glycogen-depleting volume to your training week.
4. 20-minute workouts can produce an excellent high-intensity training stimulus. A little swimming, cycling, or running at anaerobic threshold intensity and above goes a long way. Twenty minutes is plenty of time to get all the high-intensity work you need to take your fitness up a notch.
There are basically two ways to incorporate 20-minute workouts into your marathon training, triathlon training, or any other endurance sport training. One is to do a 20-minute workout instead of taking a day off whenever you are too pressed for time to complete a longer workout. The other way is to add one or more 20-minute workouts to your weekly training schedule to increase your overall training volume without creating a significant risk of overtraining.
The Filler – Simply swim, ride, or run at an easy tempo for 20 minutes. This is a great workout to do when you want to avoid the guilt of doing nothing but you’re not mentally or physically ready for anything challenging.
Tabata Intervals – Swim, ride, or run at an easy tempo for 16 minutes, then complete 8 x 20-second all-out sprints with 10-second passive recoveries between sprints.
Fartlek Intervals – Sprinkle 5 to 10 fast 30-second efforts throughout an otherwise moderate, steady-pace workout.
Threshold Session – Warm up for five minutes at a comfortable tempo, then go for 15 minutes at anaerobic threshold intensity (the fastest pace you could hold for one hour in a race).
Progression Workout – Swim, ride, or run for 15 minutes at a steady, moderate pace, then blast the last five minutes.
Time Trial – Swimming: Warm up, then swim 800 meters (875 yards) as fast as you can. Cool down as long as necessary to make the total workout 20 minutes. Cycling: Warm up, then ride 5 km as fast as you can. Cool down as long as necessary to make the total workout 20 minutes. Running: Warm up, then run 1 mile as fast as you can. Cool down as long as necessary to make the total workout 20 minutes.
If you liked triathlon workouts, share a comment.
Triathlon 101 – Training, Equipment and More
November 25, 2016
A Triathlon is a true test of stamina and competitiveness. The setup is a race where participants swim, cycle and then run – with no break in between. There are several standard distances for triathlon races, ranging from the sprint distance events through to the ultra-distance events. Longer versions have been made popular recently, due to press coverage of ‘Iron Man’ contests.
In addition to the different lengths of course, there are many levels of competitiveness. These include local (club events), national events and Olympic level events. One of the reasons that triathlon is becoming a popular spectator sport is that the lead in a race changes often. This is due to individual athletes having strengths in specific parts of the race.
Here are the standard distances in numbers:
- Sprint: Swimming = 0.47 miles, cycling = 12 miles and running = 3.1 miles
- Standard: Swimming = 0.03 miles, cycling = 25 miles and running = 6.2 miles (note that this is the usual distances for international and Olympic events)
- Long: Swimming = 1.2 miles, cycling = 56 miles and running = 13.1 miles
- ITU Long: Swimming = 2.5 miles, cycling = 75 miles and running = 19 miles
- Ultra: Swimming = 2.4 miles, cycling = 112 miles and running = 26.2 miles (a marathon!)
Training for a Triathlon
You might think you are a decent swimmer, cyclist and runner and are pretty much ready to go. Experienced athletes recommend that you take a step back and make sure that you are prepared. There are clubs in most cities and larger towns where you can get expert guidance. One of the key disciplines is to ensure that you are not wasting energy due to poor technique. For example, swimmers can waste a considerable amount of energy bringing their head too high out of the water on each stroke. You’ll also need to learn the basics of strategy – including the ability to pace yourself through the different stages of a race.
Separately, you will need to train for the changeover between the different disciplines. While this is not so important for your first attempts (where finishing is usually your key objective), as you start to get competitive, those precious seconds can and will make a difference to your overall time. Experienced triathlon athletes in your local club will also be able to advise you on your diet. This will cover the period when you are training, as well as on the day of the race itself.
Equipment for Triathlon Racing
You’ll need some special gear before you get started. Again, your local club will be able to advise, and may even be able to lend you some of the basic kit.
A swimsuit is a must have, and you’ll need a quality racing bike to keep you competitive during the cycling portion of the race. Running shoes are the 3rd must-have; no runner would advise tackling this portion of the race in standard training shoes. Make sure that you break in any equipment before the day of the race; this is not the time to find that your bike has a mechanical issue or that your shoes rub your feet.
Most of all, you should remember to enjoy the event – only a small percentage of people have ever finished a triathlon, and completing your first one is something to be proud of.
What Is Endurance Training: A Beginner’s Guide To Overcoming Fatigue
triathlon shoes for beginners
November 25, 2016
The main thing you must do before you begin your triathlon training program is to get yourself a pair of good triathlon shoes. The shoes are so important they can either make or they can break your triathlon training. The main reason the shoes are so important is that they help pillow your feet. They help position your feet in such a way concerning prevent injury.
Remember your shoes are the most crucial tool you have. Usually, do not scrimp or slice corners here. Keep in mind this can be an investment in your health and fitness. While shoes will be replaced over time they are critical to your success.
Now the true challenge is how to find the match that is made for you? You will find hundreds, if not thousands of shoes on the marketplace. Just putting them on in the store and walking for a few moments won’t tell you how they’ll work after being in them for 1 to 5 miles. If you decide to buy them online, you will have even less opportunity to get the feel of them.
Here are a few facts about running shoes to help you out. Take into account that they don’t need to be expensive exorbitantly. You should be able to find a good model for somewhere around $50 – $75. Do not focus specifically on the cost, but remember you don’t desire a Platinum MasterCard to buy the pair that will work for you.
There are several categories running shoes are split into which are: trail running, cross country, triathlon, cross training and street running. If you are working largely in the woods certainly, the trail running footwear should be the one that you can start with. Streets running or mix Training shoes will be the most common, in case you shall be running on concrete or blacktop you may want to consider this type.
Running shoes are created for three-foot types. The beginning design is dependent on the arch of the feet, which is a low, high or normal arch. When you go to the store, find a sales clerk who can help you evaluate the different types and help you find exactly what will work best for you.
You’ll be confronted with the variety of manufacturers also. They range from Adidas, Brooks, Nike, Puma and much more. I recommend picking a brand and looking at a basic level shoe to start out with.
When you buy your shoes, you shall not have much of an opportunity to get the feel of them. Have a few walks throughout the store and see how they feel. If you decide they will be the ones, then take them home and try them inside your home for two times before you strike the street. This way you at least have a struggling chance that they can work well for you. There is nothing worse than being stuck with an awful pair of shoes and then wearing them because you bought them, and then injure yourself along the real way.
You could also want to consider performing a little online research and discover what others say about the particular brands. There is a lot of science involved in sneaker design, and the manufacturers are always discovering some improvement. Make a list of what features you want to try, and discover the footwear that has those features.
To find a triathlon shoes for beginners, click here.