General
Improving Your Transitions
Submitted by admin on Tue, 05/08/2012 - 19:34 This excerpt is from the book, Complete Triathlon Guide. It's published with permission of Human Kinetics
Most triathletes spend the majority of their training hours on the three disciplines of the sport; few spend sufficient time practicing the actual mechanics of transitions and preparing
for the subsequent segment while still competing in either the swim or bike portion. Therefore, the aim of this chapter is to discuss what some have called the fourth discipline of triathlon-transitions-including how to minimize the amount of time spent in T1 and T2 and how, from an exercise physiology aspect, to improve overall triathlon performance by taking advantage of recent advancements in pacing and drafting strategies across all disciplines.
Transitions
Various studies have shown that the transition from one event of the race to another has important implications for physiological and kinematic (movement of the body) measures that affect both perceived effort and performance in the remaining events. One study found that athletes do not bike or run as economically after swimming and do not run as economically after the bike segment. Part of this lack of economy may in fact be due to an athlete's inadequate technical ability or fitness level, which in turn leads to an increased metabolic load. This, then, emphasizes the need for transition training between each discipline and specific physiological training that will help triathletes switch between disciplines quickly and more efficiently-thus biking faster out of T1 and running faster out of T2.
Transition Layout
One of the key factors in having a successful transition experience is knowing the layout of the transition area, including its entry and exit points, and also the layout of your own equipment. Many triathletes bring far too much baggage into the area and clutter it up, not only for themselves but also for those sharing the rack, so bring only what you will be using during the actual race. You should also note that in accordance with USAT rules, you "own" only the piece of real estate where your wheel touches the ground, so do not spread your equipment in too large an area.
Most athletes rack their bikes by the seat so the front wheel is touching the ground. This can make for a faster exit from the bike rack than, say, if the bike is racked by the brake levers, which makes it more difficult to remove. Most races have a single transition area, so according to USAT rules, athletes must return their bikes to their assigned positions on the bike rack, and failure to do so may result in a penalty. Remember that others will be in close proximity to you, and thus you should be considerate and keep your equipment in a tight and logical order. Lay your equipment out in reverse order, meaning the items that are farthest away are those you will be putting on last. For example, if you are looking down at the ground from farthest away to nearest, you would lay out your gear next to your bike in the following order:
Swim to Bike Transition (T1)
It is well known that swimming has an impact on subsequent cycling performance, with some studies demonstrating that overall cycling performance may be hindered by short-duration, high-intensity swimming, such as a sprint triathlon when the distance is much shorter (usually 750-meter swim, 20K bike, and 5K run), thus many athletes try to swim this leg much faster than normal. One method of countering the detrimental impact of high-intensity swimming is drafting.
Drafting is the act of swimming very close behind or at hip level to another swimmer. It reduces passive drag, thus decreasing the effort to swim the same distance. Also drafting usually improves stroke economy and efficiency, therefore potentially improving the subsequent cycling performance. To take maximal advantage of drafting, swimming behind another triathlete at a distance up to 1.5 feet (.5 m) back from the toes is the most advantageous; in lateral drafting-in kayaking this is termed "catching the bow wave"-a swimmer's head can be level with another swimmer's hips. You would do this when there isn't physical room to get behind another swimmer's toes or there are other athletes all around you, preventing you from moving.
Also, many triathletes are aware of terms such as blood pooling and orthostatic intolerance but don't actually know what they are. Orthostatic intolerance is characterized by impaired balance, dizziness, blurred vision, or even partial or complete loss of consciousness. This may occur postswim in athletes with normal blood pressure because of gravitational stress and the removal of the muscle pump. In fact, one study showed that severe dizziness after swimming when exiting the water and standing up for the transition section is a common occurrence for many triathletes, but it is more prevalent in highly trained endurance athletes. If this happens to you frequently, you should seek medical advice. However, the good news is that most athletes who get checked out by their doctors discover that severe dizziness is usually benign.
To counteract the effect of gravity and maintain blood pressure and venous return, one study suggests continuing to keep moving rather than stopping abruptly. This is especially important when removing the wetsuit upon exiting the water, stopping to walk up wet steps or noncarpeted transitions, bending down to put on cycling shoes, and so on. One way to offset dizziness as you leave the swim is to start utilizing the muscular pump by working the calf muscles as soon as possible, meaning you should take short steps at a higher cadence than normal as you make your way to the transition.
Ultimately, this will improve your ability to maintain venous return and blood pressure, maintain mental concentration through the transition, and execute pacing strategies for the start of the cycling discipline-thus going faster out of T1.
Bike to Run Transition (T2)
A debate exists regarding the metabolic cost of running at the end of a triathlon compared with running the same distance in isolation. However, the vast majority of research suggests that high-intensity cycling will have a detrimental effect on subsequent running performance, with the effects dependent on the fitness level of the triathlete; the greatest decreases in performance are observed in recreational triathletes, and minimal effects are seen in elite triathletes.
To offset the impact of cycling on running performance, researchers have come up with a few practical strategies; see Bentley et al. (2008) for further details. In summary, triathletes may be able to improve running performance by (1) drafting behind as many athletes as is practical (in draft-legal events); (2) adopting a cycling cadence of between 80-100 rpm (note, however, that cadence is a very personal matter-just consider the cycling cadence of Lance Armstrong (above 110 rpm for several hours at a time), for example-but many in triathlon will find a slightly higher cadence is acceptable); and (3) concentrating on reducing the effort during the final minutes of the cycling stage to prepare for the run. Points 2 and 3 really strike home for many coaches and physiologists. Pro cyclists will of course state the physiological benefits of spinning at greater than 110 rpm, but all too often, triathletes will trash themselves on the last 5K of the cycling discipline when coming in for the home stretch. However, the global performance time of a triathlon is the most important aspect, not the bike time. As such, establishing optimal pacing strategies for the start of the bike, the end of the bike, and the start of the run is an individual task and should be done in training on a regular basis. To put it as simply as possible: Don't leave your run on the bike! And spinning is better than crunching big gears.
To emphasize this point, various studies tried to determine the best pacing strategy during the initial phase of an Olympic-distance triathlon for highly trained triathletes. Ten male triathletes completed a 10K control run at free pace as well as three individual time-trial triathlons in a randomized order. In the time trials, the swimming and cycling speeds imposed were identical to the first triathlon performed, and the first run kilometer was done alternately 5 percent faster, 5 percent slower, and 10 percent slower than in the control run. The triathletes were instructed to finish the remaining 9 kilometers (5.6 miles) as quickly as possible at a self-selected pace. The 5 percent slower run resulted in a significantly faster overall 10K performance than the 5 percent faster and 10 percent slower runs, respectively (p < .05). Of note, the 5 percent faster strategy resulted in higher values for oxygen uptake, ventilation, heart rate, and blood lactate at the end of the first kilometer than the two other conditions. After 5 and 9.5 kilometers, these values were higher for the 5 percent slower run (p < .05).
This excellent and well-controlled study demonstrates that contrary to popular belief, running slower during the first kilometer of an Olympic-distance triathlon may actually improve overall 10K performance. With the recent advances in global positioning system (GPS) watches, split times and distances are easily available for triathletes to take advantage of even if no distance markers are provided during the triathlon. This technology is best used only if the triathlete has previously established performance standards for that particular event. Thus, for these data to be most effective, the triathlete must know what split time equals 5 percent slower than his maximal effort.
Most triathletes spend the majority of their training hours on the three disciplines of the sport; few spend sufficient time practicing the actual mechanics of transitions and preparing
for the subsequent segment while still competing in either the swim or bike portion. Therefore, the aim of this chapter is to discuss what some have called the fourth discipline of triathlon-transitions-including how to minimize the amount of time spent in T1 and T2 and how, from an exercise physiology aspect, to improve overall triathlon performance by taking advantage of recent advancements in pacing and drafting strategies across all disciplines.
Transitions
Various studies have shown that the transition from one event of the race to another has important implications for physiological and kinematic (movement of the body) measures that affect both perceived effort and performance in the remaining events. One study found that athletes do not bike or run as economically after swimming and do not run as economically after the bike segment. Part of this lack of economy may in fact be due to an athlete's inadequate technical ability or fitness level, which in turn leads to an increased metabolic load. This, then, emphasizes the need for transition training between each discipline and specific physiological training that will help triathletes switch between disciplines quickly and more efficiently-thus biking faster out of T1 and running faster out of T2.
Transition Layout
One of the key factors in having a successful transition experience is knowing the layout of the transition area, including its entry and exit points, and also the layout of your own equipment. Many triathletes bring far too much baggage into the area and clutter it up, not only for themselves but also for those sharing the rack, so bring only what you will be using during the actual race. You should also note that in accordance with USAT rules, you "own" only the piece of real estate where your wheel touches the ground, so do not spread your equipment in too large an area.
Most athletes rack their bikes by the seat so the front wheel is touching the ground. This can make for a faster exit from the bike rack than, say, if the bike is racked by the brake levers, which makes it more difficult to remove. Most races have a single transition area, so according to USAT rules, athletes must return their bikes to their assigned positions on the bike rack, and failure to do so may result in a penalty. Remember that others will be in close proximity to you, and thus you should be considerate and keep your equipment in a tight and logical order. Lay your equipment out in reverse order, meaning the items that are farthest away are those you will be putting on last. For example, if you are looking down at the ground from farthest away to nearest, you would lay out your gear next to your bike in the following order:
- Running shoes with lace locks or similar
- Hat or visor
- Socks (although many think they can race without them, the time spent putting them on for the run may be well spent rather than getting a blister)
- Bike shoes (see later section on cyclo-cross mount and dismount)
- Race number, which is usually attached to an elastic race belt so it's easy to put on (check with the race director on local rules because some require you to wear your race number on the bike and some only for the run segment; if you have to wear it on the bike, in order to stop it flapping so much in the breeze, scrunch it up and wrinkle the whole race number, then spread it out and attach it to your race belt to limit the "sail effect" behind you)
- Helmet and sunglasses, which may be on the ground or hanging on the front of your bike, but remember your helmet must be on and securely fastened before you leave the transition area; if you do not fasten your helmet before mounting your bike (outside the transition area), you could be disqualified
Swim to Bike Transition (T1)
It is well known that swimming has an impact on subsequent cycling performance, with some studies demonstrating that overall cycling performance may be hindered by short-duration, high-intensity swimming, such as a sprint triathlon when the distance is much shorter (usually 750-meter swim, 20K bike, and 5K run), thus many athletes try to swim this leg much faster than normal. One method of countering the detrimental impact of high-intensity swimming is drafting.
Drafting is the act of swimming very close behind or at hip level to another swimmer. It reduces passive drag, thus decreasing the effort to swim the same distance. Also drafting usually improves stroke economy and efficiency, therefore potentially improving the subsequent cycling performance. To take maximal advantage of drafting, swimming behind another triathlete at a distance up to 1.5 feet (.5 m) back from the toes is the most advantageous; in lateral drafting-in kayaking this is termed "catching the bow wave"-a swimmer's head can be level with another swimmer's hips. You would do this when there isn't physical room to get behind another swimmer's toes or there are other athletes all around you, preventing you from moving.
Also, many triathletes are aware of terms such as blood pooling and orthostatic intolerance but don't actually know what they are. Orthostatic intolerance is characterized by impaired balance, dizziness, blurred vision, or even partial or complete loss of consciousness. This may occur postswim in athletes with normal blood pressure because of gravitational stress and the removal of the muscle pump. In fact, one study showed that severe dizziness after swimming when exiting the water and standing up for the transition section is a common occurrence for many triathletes, but it is more prevalent in highly trained endurance athletes. If this happens to you frequently, you should seek medical advice. However, the good news is that most athletes who get checked out by their doctors discover that severe dizziness is usually benign.
To counteract the effect of gravity and maintain blood pressure and venous return, one study suggests continuing to keep moving rather than stopping abruptly. This is especially important when removing the wetsuit upon exiting the water, stopping to walk up wet steps or noncarpeted transitions, bending down to put on cycling shoes, and so on. One way to offset dizziness as you leave the swim is to start utilizing the muscular pump by working the calf muscles as soon as possible, meaning you should take short steps at a higher cadence than normal as you make your way to the transition.
Ultimately, this will improve your ability to maintain venous return and blood pressure, maintain mental concentration through the transition, and execute pacing strategies for the start of the cycling discipline-thus going faster out of T1.
Bike to Run Transition (T2)
A debate exists regarding the metabolic cost of running at the end of a triathlon compared with running the same distance in isolation. However, the vast majority of research suggests that high-intensity cycling will have a detrimental effect on subsequent running performance, with the effects dependent on the fitness level of the triathlete; the greatest decreases in performance are observed in recreational triathletes, and minimal effects are seen in elite triathletes.
To offset the impact of cycling on running performance, researchers have come up with a few practical strategies; see Bentley et al. (2008) for further details. In summary, triathletes may be able to improve running performance by (1) drafting behind as many athletes as is practical (in draft-legal events); (2) adopting a cycling cadence of between 80-100 rpm (note, however, that cadence is a very personal matter-just consider the cycling cadence of Lance Armstrong (above 110 rpm for several hours at a time), for example-but many in triathlon will find a slightly higher cadence is acceptable); and (3) concentrating on reducing the effort during the final minutes of the cycling stage to prepare for the run. Points 2 and 3 really strike home for many coaches and physiologists. Pro cyclists will of course state the physiological benefits of spinning at greater than 110 rpm, but all too often, triathletes will trash themselves on the last 5K of the cycling discipline when coming in for the home stretch. However, the global performance time of a triathlon is the most important aspect, not the bike time. As such, establishing optimal pacing strategies for the start of the bike, the end of the bike, and the start of the run is an individual task and should be done in training on a regular basis. To put it as simply as possible: Don't leave your run on the bike! And spinning is better than crunching big gears.
To emphasize this point, various studies tried to determine the best pacing strategy during the initial phase of an Olympic-distance triathlon for highly trained triathletes. Ten male triathletes completed a 10K control run at free pace as well as three individual time-trial triathlons in a randomized order. In the time trials, the swimming and cycling speeds imposed were identical to the first triathlon performed, and the first run kilometer was done alternately 5 percent faster, 5 percent slower, and 10 percent slower than in the control run. The triathletes were instructed to finish the remaining 9 kilometers (5.6 miles) as quickly as possible at a self-selected pace. The 5 percent slower run resulted in a significantly faster overall 10K performance than the 5 percent faster and 10 percent slower runs, respectively (p < .05). Of note, the 5 percent faster strategy resulted in higher values for oxygen uptake, ventilation, heart rate, and blood lactate at the end of the first kilometer than the two other conditions. After 5 and 9.5 kilometers, these values were higher for the 5 percent slower run (p < .05).
This excellent and well-controlled study demonstrates that contrary to popular belief, running slower during the first kilometer of an Olympic-distance triathlon may actually improve overall 10K performance. With the recent advances in global positioning system (GPS) watches, split times and distances are easily available for triathletes to take advantage of even if no distance markers are provided during the triathlon. This technology is best used only if the triathlete has previously established performance standards for that particular event. Thus, for these data to be most effective, the triathlete must know what split time equals 5 percent slower than his maximal effort.
Why a triathlete's most important tool is not a physical trait
Submitted by admin on Thu, 03/08/2012 - 21:03 This excerpt is from the an upcoming book author of Complete Triathlon Guide. It's published with permission of Human Kinetics
Regardless of their differing levels of knowledge and experience, success for all triathletes begins with the planning process. In the forthcoming Complete Triathlon Guide (Human Kinetics, May 2012), USA Triathlon says that planning helps you identify clear goals, understand your current level of readiness, and establish an accurate training regimen. Planning also requires you to take a realistic look at your current position on a frequent basis throughout the season, acquire new information, and then make decisions on the way you are going to train.
According to Sharone Aharon, a contributor to Complete Triathlon Guide, the gold standard of developing an annual training plan and avoiding the pitfalls of poor planning is periodization. This refers to dividing a certain amount of time, in this case the training year, into smaller, easier-to-manage phases. The most common periodization refers to three segments of time that repeat themselves and differ by size:
1. Macrocycle. This is a long stretch of training that focuses on accomplishing a major overall goal or completing a race. "For example, if the Chicago Triathlon is your most important race of the season, the time from the first day of training at the beginning of the season until that race will be considered your macrocycle," says Aharon.
A macrocycle is then made up of several small- and medium-size phases and covers a period of a few weeks to 11 months. For most athletes, especially beginners, a macrocycle covers the entire racing season, focusing on one big race for the year and the development of their basic physical and technical skills.
2. Mesocycle. This is a shorter block of training within the macrocycle that focuses on achieving a particular goal. It usually covers 3 to 16 weeks and will repeat a few times, each time with a different training objective or goal. Coaches often use three mesocycles, or phases, within the annual training plan: preparatory, competitive, and transition.
The preparatory phase establishes the physical, technical, and psychological base from which the competitive phase is developed. The competitive subphases are dedicated to maximizing fitness for ideal performance; coaches refer to these as build, race, or peak phases. The transition phase, finally, is the rest and rejuvenation phase in between training cycles or seasons. "Keep in mind that the level of the athlete will also influence the length of each phase," Aharon comments. "A beginner most likely will have a very long preparatory phase, up to 22 weeks, to develop a strong foundation that will enable him or her to endure the load of progressive, more advanced training."
3. Microcycle. This is the basic training phase that repeats itself within the annual plan. It is the smallest training period and is structured according to the objectives, volume, and intensity of each mesocycle. The microcycle is probably the most important and functional unit of training, since its structure and content determine the quality of the training process.
A microcycle can last for 3 to 10 days but typically refers to the weekly training schedule. "The progression of the microcycles within the mesocycle has to take into consideration the important balance between work and rest," stresses Aharon. "Too much work without appropriate rest will lead to overtraining and injuries. On the other hand, too little work with too much rest will lead to underperformance."
Regardless of their differing levels of knowledge and experience, success for all triathletes begins with the planning process. In the forthcoming Complete Triathlon Guide (Human Kinetics, May 2012), USA Triathlon says that planning helps you identify clear goals, understand your current level of readiness, and establish an accurate training regimen. Planning also requires you to take a realistic look at your current position on a frequent basis throughout the season, acquire new information, and then make decisions on the way you are going to train.
According to Sharone Aharon, a contributor to Complete Triathlon Guide, the gold standard of developing an annual training plan and avoiding the pitfalls of poor planning is periodization. This refers to dividing a certain amount of time, in this case the training year, into smaller, easier-to-manage phases. The most common periodization refers to three segments of time that repeat themselves and differ by size:
1. Macrocycle. This is a long stretch of training that focuses on accomplishing a major overall goal or completing a race. "For example, if the Chicago Triathlon is your most important race of the season, the time from the first day of training at the beginning of the season until that race will be considered your macrocycle," says Aharon.
A macrocycle is then made up of several small- and medium-size phases and covers a period of a few weeks to 11 months. For most athletes, especially beginners, a macrocycle covers the entire racing season, focusing on one big race for the year and the development of their basic physical and technical skills.
2. Mesocycle. This is a shorter block of training within the macrocycle that focuses on achieving a particular goal. It usually covers 3 to 16 weeks and will repeat a few times, each time with a different training objective or goal. Coaches often use three mesocycles, or phases, within the annual training plan: preparatory, competitive, and transition.
The preparatory phase establishes the physical, technical, and psychological base from which the competitive phase is developed. The competitive subphases are dedicated to maximizing fitness for ideal performance; coaches refer to these as build, race, or peak phases. The transition phase, finally, is the rest and rejuvenation phase in between training cycles or seasons. "Keep in mind that the level of the athlete will also influence the length of each phase," Aharon comments. "A beginner most likely will have a very long preparatory phase, up to 22 weeks, to develop a strong foundation that will enable him or her to endure the load of progressive, more advanced training."
3. Microcycle. This is the basic training phase that repeats itself within the annual plan. It is the smallest training period and is structured according to the objectives, volume, and intensity of each mesocycle. The microcycle is probably the most important and functional unit of training, since its structure and content determine the quality of the training process.
A microcycle can last for 3 to 10 days but typically refers to the weekly training schedule. "The progression of the microcycles within the mesocycle has to take into consideration the important balance between work and rest," stresses Aharon. "Too much work without appropriate rest will lead to overtraining and injuries. On the other hand, too little work with too much rest will lead to underperformance."
Favorite Shirts
Submitted by admin on Fri, 11/04/2011 - 18:53 Click on the shorts below to order your own!
Five reasons athletes should stretch
Submitted by admin on Wed, 05/25/2011 - 18:09 This is from the author of Delavier's Stretching Anatomy. It's published with permission of Human Kinetics.
Athletes spend hours training to hone their skills, but few consider stretching a vital component to their athletic performance. According to popular author Frédéric Delavier, stretching has the ability to increase performance levels and should be included in every athlete's training regimen. In his upcoming book, Delavier's Stretching Anatomy (Human Kinetics, October 2011), Delavier discusses the top five reasons every athlete should stretch.
Maintain or increase range of motion. Repetitive athletic movements can reduce range of motion by tightening the muscles and tendons. "A certain tension is required, especially in strength sports, but too much tension and a decreased range of motion can ultimately lead to injury and reduced performance," Delavier explains. "Stretching regularly can prevent this problem." In certain fields, like swimming or gymnastics, stretching must be done regularly to increase the range of motion in a joint when that range is synonymous with increased performance.
Increase muscle tone. Stretching is a powerful signal to strengthen muscles. "Using the muscle's passive resistance strength, stretching accelerates the speed at which the proteins that compose the muscle fibers are synthesized," says Delavier. "Your body gains muscle tone, strength, and resilience this way."
Warm up before working out. Stretching warms up the muscles, tendons, and joints, which prepares the body for physical exertion.
Relieve stress. "Thanks to its euphoric oxygenating effects, stretching minimizes stress that can paralyze muscles, which is especially beneficial before a competition," Delavier says.
Relax, recuperate, and prevent injuries. Most muscular efforts compress various joints as well as the spine. "Stretching decompresses your back as well as your joints," Delavier says. "This prevents injuries while accelerating recovery of the joints, tendons, and muscles."
Although flexibility is important for an athlete, Delavier advises finding a balance between muscle tension and flexibility. The muscle must be flexible enough to have a slightly greater range of motion to prevent injuries and aid movement, but not so flexible as to diminish performance by becoming like a rag doll whose joints move around easily. "Stretching has the ability to increase or diminish performance levels," Delavier adds. "So we must be careful to use stretching properly." Delavier's Stretching Anatomy offers stretches for releasing tension, increasing flexibility, and creating an overall sense of well-being.
Athletes spend hours training to hone their skills, but few consider stretching a vital component to their athletic performance. According to popular author Frédéric Delavier, stretching has the ability to increase performance levels and should be included in every athlete's training regimen. In his upcoming book, Delavier's Stretching Anatomy (Human Kinetics, October 2011), Delavier discusses the top five reasons every athlete should stretch.
Maintain or increase range of motion. Repetitive athletic movements can reduce range of motion by tightening the muscles and tendons. "A certain tension is required, especially in strength sports, but too much tension and a decreased range of motion can ultimately lead to injury and reduced performance," Delavier explains. "Stretching regularly can prevent this problem." In certain fields, like swimming or gymnastics, stretching must be done regularly to increase the range of motion in a joint when that range is synonymous with increased performance.
Increase muscle tone. Stretching is a powerful signal to strengthen muscles. "Using the muscle's passive resistance strength, stretching accelerates the speed at which the proteins that compose the muscle fibers are synthesized," says Delavier. "Your body gains muscle tone, strength, and resilience this way."
Although flexibility is important for an athlete, Delavier advises finding a balance between muscle tension and flexibility. The muscle must be flexible enough to have a slightly greater range of motion to prevent injuries and aid movement, but not so flexible as to diminish performance by becoming like a rag doll whose joints move around easily. "Stretching has the ability to increase or diminish performance levels," Delavier adds. "So we must be careful to use stretching properly." Delavier's Stretching Anatomy offers stretches for releasing tension, increasing flexibility, and creating an overall sense of well-being.
Book give-away
Submitted by admin on Mon, 03/01/2010 - 15:36 Through the generosity of Human Kinetics, I am able to offer one book valued at less than $30(excluding shipping) to anyone in the US. In order to qualify, please browse their catalog at HumanKinetics.com. The triathlon related book are here.
Please email info@mytriathlontraining.com to enter with a subject line of "mytriathlontraining.com contest" and enter the name of the book (less than $30 from Human Kinetics) in the body of the email along with your email address where Human Kinetics can contact you for your shipping information. The randomly selected winning email will be forwarded to Human Kinetics and no information be kept for any purpose by MyTriathlonTraining.com.
The entry deadline is March 17, 2010.
Please email info@mytriathlontraining.com to enter with a subject line of "mytriathlontraining.com contest" and enter the name of the book (less than $30 from Human Kinetics) in the body of the email along with your email address where Human Kinetics can contact you for your shipping information. The randomly selected winning email will be forwarded to Human Kinetics and no information be kept for any purpose by MyTriathlonTraining.com.
The entry deadline is March 17, 2010.
Setting Personal Goals
Submitted by admin on Thu, 12/31/2009 - 16:01'Tis the season for setting goals and resolutions. In that regards, here's an excerpt from Energy Every Day written in conjuction with the Human Performance Institute. It's published with here permission of Human Kinetics.
"It is important to take a step...
Good podcast interview with Dave Scott and Jason Ash
Submitted by admin on Fri, 09/25/2009 - 14:40 This is a good audio interview of Dave Scott and Jason Ash. Enjoy. One interesting note is that Dave Scott advocates working injury prevention into your program.
Rules of Training
Submitted by admin on Tue, 09/22/2009 - 16:30 For many, this is the season they rest or maybe you're thinking about racing next year. If you're coming off a long rest or starting here are the "Cardinal Rule of Training" excerpt from Joe Friel. Although this excerpt is about cycling, the principles apply to fitness in general. This excerpt from Cycling Past 50 is reprinted with permission by Human Kinetics.
"Since 1971, I’ve trained and coached athletes in a variety of sports with abilities ranging from beginner to professional. Some became national- and world-class competitors; others achieved less impressive, but no less important, personal goals. All improved their physical abilities in some way.
The first question to ask at the start of a week is, "How often should I ride?" Training to race, for example, in the United States Cycling Federation’s national age-group championship, requires a different response to this question than if the goal is general health and fitness. The higher the goal for ultimate performance, the more often you need to ride.
Potential is an elusive concept: an ability that is possible but not yet realized. None of us ever knows how close we are to our potential. We do know, however, that getting there demands many sacrifices, one of which involves being on a bike several times a week instead of sitting in front of a TV nibbling on potato chips. When it comes to frequency, there are suggested minimums and maximums, depending on goals. If your reasons for riding are strictly health and basic fitness, the minimum number of rides each week is three. This assumes you ride only and don’t cross train. Because training in other aerobic sports has a cardiovascular benefit, you could get away with riding less frequently and still improve the most basic elements of health and fitness.
Other than achieving high levels of fitness, another frequency issue is how to get in shape the fastest. When first starting to train on a bike, five or six rides each week will cause the most rapid change in fitness. Scientific research shows an increase in aerobic capacity, one measure of fitness, of about 43 percent for novices training this frequently. Three to four rides each week bring a 20- to 25-percent improvement.
If you already have a high aerobic capacity from many weeks of consistent training, all you need to maintain it is four rides a week. High-performance racers, however, usually ride five to seven times a week.
Intensity
Regardless of training frequency and time, the single most critical training variable is how hard and fast you ride. There are several ways of measuring intensity. The one you’re most likely to have available is heart rate. The greatest changes in aerobic capacity come from training at high heart rates, in excess of 90 percent of maximum. Although the highly motivated athlete often seeks such benefits, frequent training over 90 percent of maximum heart rate obviously violates the Cardinal Rule of moderation and will eventually lead to inconsistency and loss of fitness.
The key to cycling intensity is knowing when to ride at higher heart rates and when to slow down. So, 90 percent plus is the high side, but what about the low end? Riding less than 50 percent of maximum heart rate has little or no impact on aerobic fitness. Such low-effort riding is of little physiological value except, perhaps, for recovery.
Getting intensity right is the trickiest aspect of training. Later, this chapter will teach you how to use a heart rate monitor, and chapters 5 and 6 will pull all pieces of the training puzzle together with suggested routines based on riding goals.
Time
The duration of your rides is the second most effective variable in improving fitness. In fact, there’s good reason to believe that longer, slower workouts are equivalent to shorter, faster training sessions in improving aerobic capacity. Because lower intensity workouts are easier on the body, most athletes and coaches recommend building a base of endurance with long, steady rides before starting to do high-intensity workouts, such as intervals, later in the training year.
The length of your rides depends on what you’re used to. In your first five years of cycling, you should be able to increase riding mileage or time by about 10 percent over the previous year’s volume. However, if you’ve ridden for several years, there’s a limit to how many miles you need to improve. Through experience, you may have already discovered that limit - due primarily to an inability to recover and go again."
"Since 1971, I’ve trained and coached athletes in a variety of sports with abilities ranging from beginner to professional. Some became national- and world-class competitors; others achieved less impressive, but no less important, personal goals. All improved their physical abilities in some way.
I don’t know who learned more - me or
them. My lessons came from observing how small changes in training
brought big results. Some riders obviously had a lot of potential when
they came to me. They were highly motivated and did challenging
workouts, but for some reason they weren’t getting all they could from
training. At first this was perplexing. How could athletes with such
great potential achieve so little? After years of reviewing hundreds of
training logs, I began to see patterns and understand why a person with
latent ability was not coming close to attaining it. He or she was
breaking one of what I call the Cardinal Rules of Training.
No
matter what you want from riding, there are three rules you must obey.
Breaking any of these means, at best, limited improvement, and, at
worst, overtraining and loss of fitness. The Cardinal Rules of Training
are as follows:
- Rule 1. Ride consistently.
- Rule 2. Ride moderately.
- Rule 3. Rest frequently.
These may seem overly simple. Sometimes, however, the most
important things in life are the simplest. Such is the case with
training.
Rule 1 is based on the premise that nothing does
more to limit or reduce fitness than missed rides. The human body
thrives on regular patterns of living. When cycling routinely and
uniformly progressing for weeks, months, and years, fitness steadily
improves. Interruptions from injury, burnout, illness, and overtraining
cause setbacks. Each setback means a substantial loss of cycling
fitness and time reestablishing a level previously attained.
Inconsistent riding is like pushing a boulder up a hill only to see it
roll back down before reaching the top - frustrating.
Riders
who violate the first rule of training are usually frustrated. The
solution to their problem is simple: Train consistently. "Okay," they
say, "but how do I do that?" Good question, and that leads to the other
Cardinal Rules. The second Rule, ride moderately, is the first step in
becoming more consistent. This one usually scares highly motivated,
hard-charging cyclists. They can see themselves noodling around the
block in slow motion and not even working up a sweat. However, that’s
not what moderate means.
Moderate riding is that level of
training to which your body is already adapted, plus about 10 percent.
For example, if the longest recent ride is 40 miles, then a reasonable
increase is to 45 miles next week. That’s moderate. A 60-mile ride
would not be moderate and could lead to something bad, such as an
injury or overtraining that forces several days off the bike and a
lapse in consistency. Another moderate change is steadily progressing
from riding flat terrain to rolling hills, to riding longer hills, to
riding steep and long hills. Going from riding on the flats to steep,
long hills is not moderate.
Consistent riding also requires
frequent resting. That means planning rest at the right times, such as
after challenging rides or hard weeks. Chapter 7 discusses this
misunderstood concept in greater detail. Rest taken in adequate doses
and at appropriate times produces consistent training and increased
fitness.
Even though the Cardinal Rules of Training are basic,
if you follow them, fitness will improve regardless of what else you do
on the bike. They are deceptively simple to read about; incorporating
them into training is a different matter. At first, it may be difficult
to ride moderately and rest frequently. Keep working at it. Old habits
are hard to break. When you initially train this way, it’s better to
err on the side of being conservative with moderation and rest if
you’re a rider who has frequent breakdowns and missed workouts. With
experience you’ll become better at determining what is right for you.
Although what we have discussed so far came strictly from experience,
the following basic components of training come mostly from science.
F.I.T. for Riding
Even though moderation is necessary, it’s obvious that a portion of
your riding must be somewhat stressful to cause a positive change in
fitness. Moderate stress comes from carefully manipulating three
workout variables:
- Frequency - how often to ride
- Intensity - how hard to ride
- Time - how long to ride
The first question to ask at the start of a week is, "How often should I ride?" Training to race, for example, in the United States Cycling Federation’s national age-group championship, requires a different response to this question than if the goal is general health and fitness. The higher the goal for ultimate performance, the more often you need to ride.
Potential is an elusive concept: an ability that is possible but not yet realized. None of us ever knows how close we are to our potential. We do know, however, that getting there demands many sacrifices, one of which involves being on a bike several times a week instead of sitting in front of a TV nibbling on potato chips. When it comes to frequency, there are suggested minimums and maximums, depending on goals. If your reasons for riding are strictly health and basic fitness, the minimum number of rides each week is three. This assumes you ride only and don’t cross train. Because training in other aerobic sports has a cardiovascular benefit, you could get away with riding less frequently and still improve the most basic elements of health and fitness.
Other than achieving high levels of fitness, another frequency issue is how to get in shape the fastest. When first starting to train on a bike, five or six rides each week will cause the most rapid change in fitness. Scientific research shows an increase in aerobic capacity, one measure of fitness, of about 43 percent for novices training this frequently. Three to four rides each week bring a 20- to 25-percent improvement.
If you already have a high aerobic capacity from many weeks of consistent training, all you need to maintain it is four rides a week. High-performance racers, however, usually ride five to seven times a week.
Intensity
Regardless of training frequency and time, the single most critical training variable is how hard and fast you ride. There are several ways of measuring intensity. The one you’re most likely to have available is heart rate. The greatest changes in aerobic capacity come from training at high heart rates, in excess of 90 percent of maximum. Although the highly motivated athlete often seeks such benefits, frequent training over 90 percent of maximum heart rate obviously violates the Cardinal Rule of moderation and will eventually lead to inconsistency and loss of fitness.
The key to cycling intensity is knowing when to ride at higher heart rates and when to slow down. So, 90 percent plus is the high side, but what about the low end? Riding less than 50 percent of maximum heart rate has little or no impact on aerobic fitness. Such low-effort riding is of little physiological value except, perhaps, for recovery.
Getting intensity right is the trickiest aspect of training. Later, this chapter will teach you how to use a heart rate monitor, and chapters 5 and 6 will pull all pieces of the training puzzle together with suggested routines based on riding goals.
Time
The duration of your rides is the second most effective variable in improving fitness. In fact, there’s good reason to believe that longer, slower workouts are equivalent to shorter, faster training sessions in improving aerobic capacity. Because lower intensity workouts are easier on the body, most athletes and coaches recommend building a base of endurance with long, steady rides before starting to do high-intensity workouts, such as intervals, later in the training year.
The length of your rides depends on what you’re used to. In your first five years of cycling, you should be able to increase riding mileage or time by about 10 percent over the previous year’s volume. However, if you’ve ridden for several years, there’s a limit to how many miles you need to improve. Through experience, you may have already discovered that limit - due primarily to an inability to recover and go again."
Celebrity triatletes
Submitted by admin on Mon, 09/14/2009 - 19:02 Just saw this and thought it was might have an audience here. It's the celebrity results sheet from the 2008 Nautica Malibu Triathlon.
MIT's "Chemistry of Sports" online course using triathlon
Submitted by admin on Mon, 07/27/2009 - 13:38 In the Massachusetts Institute of Technology's Chemistry of Sports course, they "... will be focusing on three sports, swimming, cycling and running. There will be two components to the seminar, a classroom and a laboratory. The classroom component will introduce the students to the chemistry of their own biological system. Since we are looking at swimming, running and cycling as our sample sports, we will apply the classroom knowledge to complete a triathlon.
