Learn Triathlon from the best (DVDs)
Cycling
"Toy syndrome" affects cyclists
Submitted by admin on Fri, 07/02/2010 - 12:46 This is an excerpt from Mastering Cycling. It's published with permission of Human Kinetics.
"Most cyclists learned to ride bikes as children and haven't revisited the basic skills of bicycling as adults. "There appears to be a notion among many cyclists that an activity they learned as children requires no further instruction," says John Howard, three-time Olympian and 18-time national masters cycling champion. "This 'toy syndrome' continues to affect cycling."
Howard stresses the importance of cyclists' developing more power, comfort, and safety for riding on the streets in traffic, negotiating turns and terrain, and dealing with road hazards, including other cyclists. "Equipment has evolved, speeds have increased, and the rigors of competition have tightened, but the basic techniques aren't being taught to masters cyclists," Howard says. In his upcoming book, Mastering Cycling (Human Kinetics, July 2010), Howard addresses the top technical skills that are essential for every cyclist.
Climbing in the saddle
Fast, efficient climbing requires cyclists to recognize the precise moment when action is needed and to know what action to take. "Delaying the decision too long will result in the loss of both speed and momentum," Howard says. Gear selection and shifting sequence depend on the cyclist's available power, fitness level, and pitch of the climb. The length of the climb also dictates the approach. "If you are starting to climb a long, gradual hill, use a gear that is comfortable and lets you maintain an rpm of about 90," Howard explains. "When your cadence begins to slow down, downshift to an easier gear. If you are going to stand on the pedals, you may want to shift up to a higher gear so that you don't waste energy spinning."
Climbing out of the saddle
When climbing out of the saddle, the goal is to maintain a consistent heart rate and increase forward momentum. "Gravity will win the battle if you surge on the pedals, pull and push your upper body forward or backward, or worse, pull your upper body up and down, disengaging the important core muscles," Howard says. "The primary force in moving the bicycle forward is generated at the 3 o'clock and 9 o'clock positions of the cranks." A common mistake among less-experienced riders is mistiming the thrust of the cranks. Power is dissipated at the top and bottom of the stroke, which is essentially a dead zone when out of the saddle.
Cornering
Cornering requires the ability to quickly judge the elements of a turn, including sloping, curvature, traction, and other factors that limit speed. A bicycle cannot be steered around a curve but must be leaned into the turn. "A cyclist must estimate how much lean is needed to counteract the physical forces that want to project the cyclist and the bicycle in a straight line," Howard says. "The amount of lean depends on the speed traveled into the turn, the tightness of the turn, and the degree and direction of the road bank."
Braking
Two approaches to braking exist. One stops the bike quickly to avoid a collision or other hazard, and the other consists of feathering the brakes to slow or stop forward progress. Feathering is the practice of applying light, even pressure on the front and rear brakes and is used in most circumstances. The hot stop should be used when there is no choice but to stop. When hitting the breaks, cyclists should slip to the rear of the saddle to adjust the center of gravity. "The action is accompanied by an approximate bias of two-thirds on the front brake and one-third on the rear brake," Howard explains. "Cyclists will have very little time to slip back in the saddle and apply the front brakes. When it is done properly, the bike can stop in half the distance that it would normally take."
Shifting
Maintaining a smooth speed with an efficient cadence prevents overtaxing the muscles and cardiorespiratory system. "Whether you are a competitive or a recreational cyclist, your cadence needs to be as comfortable and smooth as possible, never jerky," Howard says. He advises shifting one gear at a time and avoiding big gear jumps between ranges. "Cyclists should listen to their bikes and avoid crossing the chain over radical angles, such as the big chain ring and the larger cog in the rear. This will save wear and tear on the drive train and the knees," Howard adds."
"Most cyclists learned to ride bikes as children and haven't revisited the basic skills of bicycling as adults. "There appears to be a notion among many cyclists that an activity they learned as children requires no further instruction," says John Howard, three-time Olympian and 18-time national masters cycling champion. "This 'toy syndrome' continues to affect cycling."
Howard stresses the importance of cyclists' developing more power, comfort, and safety for riding on the streets in traffic, negotiating turns and terrain, and dealing with road hazards, including other cyclists. "Equipment has evolved, speeds have increased, and the rigors of competition have tightened, but the basic techniques aren't being taught to masters cyclists," Howard says. In his upcoming book, Mastering Cycling (Human Kinetics, July 2010), Howard addresses the top technical skills that are essential for every cyclist.
Climbing in the saddle
Fast, efficient climbing requires cyclists to recognize the precise moment when action is needed and to know what action to take. "Delaying the decision too long will result in the loss of both speed and momentum," Howard says. Gear selection and shifting sequence depend on the cyclist's available power, fitness level, and pitch of the climb. The length of the climb also dictates the approach. "If you are starting to climb a long, gradual hill, use a gear that is comfortable and lets you maintain an rpm of about 90," Howard explains. "When your cadence begins to slow down, downshift to an easier gear. If you are going to stand on the pedals, you may want to shift up to a higher gear so that you don't waste energy spinning."
Climbing out of the saddle
When climbing out of the saddle, the goal is to maintain a consistent heart rate and increase forward momentum. "Gravity will win the battle if you surge on the pedals, pull and push your upper body forward or backward, or worse, pull your upper body up and down, disengaging the important core muscles," Howard says. "The primary force in moving the bicycle forward is generated at the 3 o'clock and 9 o'clock positions of the cranks." A common mistake among less-experienced riders is mistiming the thrust of the cranks. Power is dissipated at the top and bottom of the stroke, which is essentially a dead zone when out of the saddle.
Cornering
Cornering requires the ability to quickly judge the elements of a turn, including sloping, curvature, traction, and other factors that limit speed. A bicycle cannot be steered around a curve but must be leaned into the turn. "A cyclist must estimate how much lean is needed to counteract the physical forces that want to project the cyclist and the bicycle in a straight line," Howard says. "The amount of lean depends on the speed traveled into the turn, the tightness of the turn, and the degree and direction of the road bank."
Braking
Two approaches to braking exist. One stops the bike quickly to avoid a collision or other hazard, and the other consists of feathering the brakes to slow or stop forward progress. Feathering is the practice of applying light, even pressure on the front and rear brakes and is used in most circumstances. The hot stop should be used when there is no choice but to stop. When hitting the breaks, cyclists should slip to the rear of the saddle to adjust the center of gravity. "The action is accompanied by an approximate bias of two-thirds on the front brake and one-third on the rear brake," Howard explains. "Cyclists will have very little time to slip back in the saddle and apply the front brakes. When it is done properly, the bike can stop in half the distance that it would normally take."
Shifting
Maintaining a smooth speed with an efficient cadence prevents overtaxing the muscles and cardiorespiratory system. "Whether you are a competitive or a recreational cyclist, your cadence needs to be as comfortable and smooth as possible, never jerky," Howard says. He advises shifting one gear at a time and avoiding big gear jumps between ranges. "Cyclists should listen to their bikes and avoid crossing the chain over radical angles, such as the big chain ring and the larger cog in the rear. This will save wear and tear on the drive train and the knees," Howard adds."
Top 3 bike selection steps for triathletes
Submitted by admin on Wed, 08/12/2009 - 20:21 Having the right bike for you and having it dialed in can make a lot of difference. It will make the ride performance better all around. It can also help prevent injuries associated with cycling and cycling position. This excellent excerpt from Triathlon Workout Planner by John Mora reprinted with permission from Human Kinetics.
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Selecting a bike
"If you’ve only recently been bitten by the triathlon bug, the very first, most obvious symptom is an inexplicable need to visit the nearest bicycle shop. Once you’re there, your symptoms might progress toward writing out a check for a thousand bucks, or worse, taking out the plastic. Hold on there. You might not need to shell out four figures at this point.
If you currently own a bicycle and just want to finish your first triathlon, you might be able to get by with what you have until you’re sure you’ll be a lifelong multisport maniac. It’s not uncommon for beginners to use a beat-up old road bike or a fat-tire mountain bike for their first event, and there’s nothing wrong with that. However, if you don’t have a bicycle (or can’t borrow one), then you have no alternative but to look into buying a triathlon bicycle. Also, if you’ve done a few triathlons and are looking for some advice on making your first serious multisport bicycle purchase, the following sections provide some guidance for you.
Tri-Bikes, Step by Step
Making your entry into the complicated world of cycling equipment can be expensive and intimidating. Somewhere among the fancy designs, shiny components, and black rubber is what you need. Without some basic knowledge, a good understanding of your current needs, and a clear vision of what lurks on your triathlon horizon, there’s a strong chance that you’ll purchase the wrong bicycle.
Fear not. Here’s a step-by-step guide to making that first big multisport purchase, with advice from triathlon bicycle dealers, manufacturers, and coaches. Add to that some tales of woe from professionals who can tell you (through their experience) what not to do when you’re making that big purchase, and you have no reason to panic.
Step 1: Set a Budget
Walking into a bicycle shop with no plan can mean walking away with no money. Although most bike dealers will not deliberately take advantage of an eager first-time buyer, by setting a budget you are taking the first step toward controlling a situation that might seem uncontrollable.
A cautionary word about overemphasizing equipment is warranted. “Your best bet is buying a reasonably priced, entry-level bike with a clip-on aero bar,” says cycling coach Bob Langan. “It all comes to this: It’s not the seconds equipment will save you; it’s the minutes a good aerodynamic position and proper training will.”
How much will you spend on your first triathlon bike? Generally speaking, prices for entry-level racing bikes range from $900 to $1,400. Of course, the sky’s the limit on how much you can spend (if your bank account can handle it), but spending more than $1,400 is risky for two reasons:
1. You might not know what you need.
2. You might think you know what you need, but you might be wrong.
Does that mean you should go the other way and get the cheapest two-wheeler you see on the dealer floor? No. Although the frugal side of you might want to buy the cheapest Wal-Mart special you can find, you’ll likely find it to be less than what you need. Better to buy the most bike you can afford and be able to train and race with comfortably, than have to start all over a few months down the road.
Step 2: Don’t Forget Accessories
One common mistake is excluding accessories from the budget. Earmark $300 to $500 for accessories, more if you intend to purchase optional equipment such as an aerodynamic disk, tri-spoke, or deep-rim wheel. Some of the more basic bicycle accessories include the following:
- Frame pump
- Patch kit
- Spare tubes
- Helmet
- Clothing (shorts, jerseys, jacket)
- Gloves
- Cycling shoes (optional)
- Clipless pedals (optional)
- Aerobars (optional, but highly recommended)
- Computer (optional)
- Sunglasses (optional)
As you can imagine, your $900 bicycle purchase can run well into four figures with the addition of these or other accessories. Is all this stuff really necessary? Most of it is. You can’t race without a helmet, and you need the additional comfort and safety that cycling shorts, jerseys, gloves, and the other necessities afford you.
If you intend to transport your bicycle in your car, a roof-mounted bicycle rack can run you well over $500. A less expensive alternative is a trunk-mounted rack. Still cheaper is taking the wheels off your bike and throwing it in the back seat or trunk.
In recent years, many bicycle manufacturers have included clipless pedals, contraptions that attach your shoes to the bike for an efficient, more comfortable pedal stroke, as basic equipment on entry-level road bike models. This addition will save you close to $150 that you might have earmarked for this accessory. (If the bicycle you’re interested in doesn’t include clipless pedals, it’s time to start negotiating with your dealer.) Though many people fear being attached to a bicycle with clipless pedals, you can get out of the pedals at any time simply by extending your heel outward.
Cycling shoes are designed for use with clipless pedals. Cycling shoes are stiff and transfer energy more directly to the bicycle than do rubber pedals or toe straps. Cycling shoes vary widely in price, from $100 on the low end to more than $200.
Aerobars help you slice through the wind. Better aerodynamics with aerobars increases your speed and helps you save energy for the run. As you train for longer distances, this accessory will definitely fall out of the “optional” category and into the “mandatory” list.
Speed Demon Fact
If you recall, Greg Lemond’s historic victory in the 1989 Tour de France came as a direct result of the performance advantage of his triathlon aerobars. Wind tunnel testing has shown an estimated average time savings of five minutes during an Olympic-distance bike leg (40K) when a cyclist maintains an aerodynamic position on aerobars. Other studies have shown that cyclists in a proper aerodynamic position are more relaxed and experience decreased heart rates.
Step 3: Understand the Choices and Know What You Need
Purchase a good racing bicycle that is versatile and durable. Buying an entry-level racing bike that is upgradable can save you time and money in the long term. For example, pioneering duathlete Ken Souza’s first duathlon bicycle was a Nishiki International he bought in 1982 for a scant $175. Though the bicycle served its initial purpose, it was a touring model (a bicycle designed primarily for casual riding) that Souza quickly outgrew. Yet the pioneering athlete who put duathlons on the map continued to pour money into a pocket full of holes. “It was ironic. I was spending all this money trying to upgrade, trying to save a few dollars by not buying a racing bike. I could have bought a real racing bike sooner if I hadn’t tried so hard to upgrade a bike that wasn’t worth it.” So Souza’s experience makes an important distinction—find a good upgradeable bicycle, but just be sure it’s something that’s worth upgrading over a reasonable period of time, You may very well outgrow an entry-level bicycle, but try and find something that will last you for as long as possible.
Souza’s solution to his novice woes was one that you might want to consider if the opportunity arises: “I bought a used racing bike—a Vitus carbon fiber—from ex-pro Mark Montgomery. I think that’s one of the smartest things a beginner can do. You’ll get top-of-the-line gear, you can get a great deal, and it’s usually not beat up.”
Back strengthening can prevent cycling injuries
Submitted by admin on Tue, 07/14/2009 - 19:16Strengthening can be a part of your routine and many might say say it should be. Triathlon, multi-sport, uses many of the muscles in your body during a race or brick work-out.
I like researching question like, "How can a muscle be strong and flexible?" "Is strength just the capacity for movement in relation to distance and time?" If so, strength training will always play a part of my training.
Here's an excerpt titled, "Developed back muscles prevent cycling injuries", from Cycling Anatomy, reprinted here by permission of Human Kenetics. One of the best things about this book is each exercise is explained in detail including which muscles are used, and how exercising that muscle groups is useful in cycling.
"The importance of a strong and fit back cannot be overemphasized. The back and spine provide the foundation for almost every activity performed, and cycling is no 
exception. Unfortunately, back problems are a frequent complaint of cyclists. Because of the bent-over position on a bike, back muscles are constantly engaged. This stress can wreak havoc on the body if it isn’t conditioned and trained to withstand the ongoing effort. In addition to withstanding the strain of the cyclists’ position, the back must also provide a solid base that enables a cyclist to generate power during their pedal stroke. Back muscles stabilize the spine and pelvis, allowing the legs to generate maximal power.
The best strategy for a healthy back is to proactively condition the body to avoid any problems before they arise. Take time to build strength in the back—this will pay dividends in the long run.
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Stability Ball Extension
Execution
- Lie with the lower abdomen draped over a stability ball.
- Keeping one foot on the floor, arch the back while raising and extending the arm and opposite leg. The elbow and knee should be straight (extended).
- Slowly lower the arm and leg. Curl the body around the stability ball.
- Repeat the exercise using your other arm and leg.
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Muscles Involved
Primary: Erector spinae
Secondary: Splenius capitis, gluteus maximus, deltoid
Cycling Focus
The erector spinae muscles must withstand enduring workloads when riding a bike. For the majority of rides, these muscles will maintain a forward leaning posture. If the back becomes sore or fatigued, the erector spinae muscles are usually the culprit. The stability ball extension is particularly effective because it provides full range of motion at maximal extension. This will counter the hours spent with the back arched forward on the bike. Added weights are not needed to make this workout effective. Remember that stretching and moving muscles through their complete range of motion will help get the most out of muscle fibers."
Triathlon Brick Training
Submitted by admin on Wed, 10/01/2008 - 00:36In this terrific excerpt reprinted with permission from Human Kinetics, Championship Triathlon Training, you'll learn some brick training techniques and strategies.
Combination Training
Potential Physiological Benefits of Altitude Training
Submitted by admin on Fri, 06/20/2008 - 20:43This is an excellent excerpt reprinted from Burke's book with permission with permission from Human Kinetics, High-Tech Cycling-2nd Edition.
"Human physiology is affected in different ways at high altitude. In general, the various systems of the human body—pulmonary, cardiovascular, endocrine, skeletal muscles—respond and adjust in an effort to provide enough oxygen to survive in the hypoxic environment of high altitude. Some of these life-supporting physiological responses may also enhance athletic performance, particularly in endurance sports.
Hematological
The scientific rationale for using altitude training for the enhancement of aerobic performance is based on the body’s response to changes in the partial pressure of inspired oxygen (PIO2) and the partial pressure of oxygen in the arterial blood (PaO2). PIO2 at sea level is equal to 149 mmHg. At Mexico City (2300 m, 7544 ft), PIO2 drops to approximately 123 mmHg. At the summit of Mt. Everest (8852 m, 29,035 ft), PIO2 is approximately 50 mmHg or only about 30% of sea level PIO2.
Four Cs of bike racing
Submitted by admin on Sat, 04/19/2008 - 10:39Ever ridden at 5:00am on a cold morning? Ever wonder why? Ever feel way out-classed at the starting line? At some point I think every cyclist and triathlete has done both. This except from Bike Racing 101 (by Kendra Wenzel and Rene Wenzel reprinted with permission) will help you walk through and prepare for that inevitable feeling.
"You can make use of tactics successfully even in your first race if you use the building blocks of strategy we call the four Cs: course, competition, conditions, and confidence.
Just as every bit of preparation you do should focus on the goals you set up for yourself in chapter 3, the races you choose and the way you conduct yourself in those races must further those goals. Applying the four Cs to each race you enter will go a long way in ensuring that you move closer to your goals with each race. In chapters 15 through 18, we apply the four Cs to each type of road racing, pointing out the nuances of each race and the preparation, skills, and practice you need to be successful.
Course
The course is one of the most important factors in how you perform in a race. Knowledge of the hills or gravel sections is strategic information. Even choosing to do the race (or not) based on its terrain is a strategic decision in your race season. Relate your strengths and weaknesses to areas of the course. Does the course have hills, flats, or windy sections that favor your strengths? In which areas might you be vulnerable and have difficulty following stronger riders?
All riders should study course information ahead of the race, but many don’t bother. Knowing the course well can go a long way in improving tactics and
Dave Scott stretching video
Submitted by admin on Mon, 03/31/2008 - 01:46Dave Scott, who is a six time IronMan World Champion, and active.com show some of his favorite stretches in this video. They include stretches for your glutes, hip flexor, piriformis, hamstring, quad and shoulder girdle.
Enjoy and remember to check out the resources page with other great videos. Our online store offer terrific videos as well.
Intervals Workouts for Triathlon
Submitted by admin on Tue, 03/25/2008 - 14:36If you've had a significant amount of base training and want to run faster, this article is for you. This excellent excerpt reprinted with permission from Human Kinetics of Triathlon Workout Planner by John Mora
"Intervals (also known as repeats) are short bursts of speed repeated over a measured distance with recovery periods between each interval. As I discussed in the previous chapter, intervals are a key component of training for swimming and running. In this chapter, we’ll further explore 80/20 running workouts and also learn how to apply interval training to cycling.
Elite runner and author Jeff Galloway once wrote, “Intervals are based on a simple principle: The only way to run faster is to run faster” (Galloway 1984). Although that premise is true, there are some specific guidelines to interval training that can help you prevent injury and get the most out of your hard work.
* Base training first. Never begin any kind of speed work without a year’s solid base of consistent distance running. Intervals are demanding and can be very rough on your body, so it’s important that you’ve developed the muscle strength and joint integrity to support the effort.
* Set a baseline with a time trial. It’s a good idea to start off your interval training with a performance benchmark that tells you
