Triathlon Blog

Ray Fauteux wrote an article about novice triathletes racing too much.

I believe that without realizing it, many new triathletes put success of their first Ironman at risk by racing far too much in the months prior.

Here’s a good example:

I had an inquiry from one of my site visitors who asked if competing in half Ironman races within a week of each other, 6 weeks before his Ironman was too much?

His reasoning was that he was planning to do those distances in training anyway, so what would it hurt? At first glance, it might seem to be sound reasoning. However, when you think about it, this is really not a good idea.

First of all, anyone who has what it takes to attempt their first Ironman, is certain to have plenty of competitive spirit…

It will be very difficult to be in the event and compete at your training level. Once that gun goes off, anything can happen. There’s a very good chance you will over extend yourself far beyond what you would have done on a regular training day.

The period 5 or 6 weeks away from the Ironman are extrememly important to your training. These are the weeks that you put in some good quality distance training. With 4 weeks left, you should be going into your taper.

Think about this:

If you plan a half Ironman in that time frame, you should really rest up and taper the week before the race. You should also take a week after for recovery. So in order to do that one race, you will lose valuable training days tapering and recovering. And the person mentioned above is planning two of them in one week.

There is a chance you could injure yourself by just trying to do to much and there is also a chance that come Ironman day, your energy level just won’t be there.

Racing leading up to your Ironman certainly has its place, but the trick is to time those efforts properly.

I would suggest doing a half Ironman 9 or 10 weeks before your Ironman race. That way you can take a week to recover by training lightly and still have 4 or 5 weeks to ramp your distance back up before you begin your 4 week taper.

My second suggestion would be to do a sprint tri exactly 2 weeks away from your Ironman race. You will be in taper mode and decreasing your training during this period and the sprint tri will keep you sharp for race day without over-taxing you. It will also give you one last chance to work on your transitions.

As far as I’m concerned, its not even necessary to enter a race. Just do your own. Do all the right distances–keep the transitions close together–and do these individual races at just over your normal training pace.(all out isn’t necessary, but push yourself a bit).

If you have access to a facility that has a pool and stationery bikes, that would be perfect for a sprint tri two weeks before your Ironman. Do your 1500 meter swim, change, get on the bike for 40 km. change into running shoes and out the door for your 10 km run. Try and go into each event within 5 minutes of each other. It works like a charm and is the perfect way to head into the final two week Ironman countdown without stressing yourself physically.

About the Author: My name is Ray and I’ve been an endurance athlete for over 25 years. I’ve competed in over 30 marathons, 2 — 50 mile races, 14 Ironman triathlons and countless shorter races. I’ve created a website called “Ironstruck.” The main purpose is to provide training and racing tips for the beginner triathlete and novice Ironman. Come for a visit here. “Ironstruck” the book, has been published online and can be viewed here. It is available in paperback or download and may well be the most valuable Ironman Triathlon guide you might ever purchase.

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Low Jeremy wrote an article about the special features of a triathlon bike:

One of the most common question, a triathlon beginner would ask is: “What is the difference between a triathlon bike and a road bike?”

This is a very important question to ask since the two might appear the same. But deeper evaluation would reveal that there is something special about triathlon bike that could not be seen on a regular road bike.

But before enumerating these, you must remember that using triathlon bike is not limited to triathlon events. Even on solo ride, triathlon bike works best.

Triathlon bike provides an easy transition from swim to bike and from bike to run. And this is perhaps the most special thing about triathlon bike. Remember that transition from discipline to another is still part of the race and therefore must be done smoothly. Since bike comes after the swim and before the run, the bike used should be designed in a way that the triathlete can easily mount and dismount.

Among all 3 events, the longest part of the race is bike and therefore, the bike to be used must be designed in a way that it can provide comfort to the rider. Triathlon bike is designed in this way. Also, the triathlon bike design is very efficient in giving the aerodynamics that provides speed. The elbow rest are designed to be low so that the rider maximizes his or her every kick. The Garside Study in 2001 disclosed that triathletes who use triathlon bike run faster that those who use the regular road bike on the same covered distance.

From bike to run, the triathete should have enough energy to finish the race. Since triathlon bike is designed to be efficient and comfortable, the rider saves a lot of energy that is important to finish the race. To be particular, riding a triathlon bike provides less cramp on the lower back muscle due to its geometrical construction. It is important to note that a road bike can cause your muscle to tighten that might effect your transition especially on the first two kilometers of the run. This would give you enough difficulty to keep you from effectively maximizing the time.

To simply put it, the triathlon bike would give you the speed you need not only on the bike but also on the run.

These advantages provide you with the much needed energy and comfort during the race.

About the Author: For more info from Low Jeremy on Triathlon, please visit triathlon.articlekeep.com.

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While training for a triathlon, triathletes need to take care to avoid injuries. That especially applies to beginners, such as myself. Low Jeremy wrote an informative article, entitled Ways to Avoid Injuries for Triathlon Beginners.

Beginning to train for a triathlon can be as hard as it sounds. Well, it means changing your usual everyday routine and adding some time on the track, on your bike, at the gym, and in the water. But those are not the only things you must consider. You should also think of the possible risks that might happen before during and after your training.

You must remember this: injuries do exist but can be prevented. And the most common are caused by over-training, wrong set of gears, and improper practices. Here are 5 ways to prevent injuries from taking away your triathlon dream:

Stretching – Before you begin your training, you must do some stretching. This would release the tension of your tightened tendon and muscles. There are some studies conducted that people who do not stretch before and after stretching are more prone to injuries. Some also argue about the necessity of stretching but taking outmost precaution would certainly lead you from disregarding this argument.

Training duration – You simply cannot go from 0 to 5k in an instant. You must take it gradually. Over-training often causes injuries. Make sure you take one step at a take and not take on giant leap towards your goal. Keep your training plan realistic. In this way, give your body the time to adapt to the training.

Rest – After training for several hours on one day, your body needs to rest. Again, a good rest would give your body the time to adapt to the training. This would prevent from over stressing your muscles and tendons that can result to injuries.

Footwear – There is a particular shoe for running and cycling. And this should be taken seriously. The most punished part of your body during training and the actual triathlon itself are your feet so make sure that you have the proper footwear for your run and for your bike. Also remember that friction blister is common to those who wear old shoes, shoes with inadequate soles, and improper shoe fitting.

Gears – If you have the history of ankle injury, keeping your ankle protected with braces would be a good idea. Tendonitis, a common effect of over training could be avoided if you wear proper ankle braces. A nice swimwear would give you better movement on water. And since you also have your swimwear on during the entire race, a good and well-fitted one is a must have.

About The Author: For more info from Low Jeremy on Triathlons, please visit triathlon.articlekeep.com.

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Low Jeremy wrote the following informational article about sprint triathlons, called Sprint Triathlon for the Tough Hearted:

Even the fittest and the toughest of the athletes do get some shares of pain during the triathlon race. Triathlon is simply a game of endurance. The only thing that one can do is to believe that somehow, he will be able to reach the finish line. One has to battle with distances, with fatigue and with lack of strength. And it is likely that at the end, he’ll be having thoughts of quitting but his inner self will convince him that’s its already too late to quit.

Sprint triathlon, like those of Iron Man or half-Iron competitions are composed of three disciplined events namely, swimming, biking and running. Sprint, being a smaller scale as compared with other variations may not require you the same endurance other types have but still it requires some great will power. In usual cases, sprint triathlon takes off half the original distance Olympic standards have.

Sprint triathlon only takes 750 meters of swim (considerably short for a triathlon race), a biking distance of 20 km and a run of 5 km. Not much of a suffering right? But it is for the beginners.

Olympic distance, on the other hand, has standard of 1.5 km of swimming, 40 km of biking and 10 km run for the last leg.

Iron Man Triathlon, which seem to have the primary aim of testing the limits of the physical body and the mental endurance of a racer requires one to finish 3.8 km of swim, 180 km for the bike lap and a run to hell of 42 km.

Once you embark on a sprint triathlon competition, the first thing you need to do is to condition your body for the grand day ahead. This can only be acquired through proper training, which normally lasts for not less than 13 weeks.

Set an achievable goal first. That would be better since you can work on it. Set your hopes high but do not go beyond plans that you believe would not work. Now that you have a specific point to get to, schedule your training program and start working on it. Assure to it that your plan will always be in accordance with the specific events that you are about to join. Do not just swim meters by meters. Or ride the bike for as long as you want. Or run miles on end. See to it that in each session, there is a specific aim that you are working with, say endurance or speed.

About The Author: For more info on Triathlons from Low Jeremy, please visit http://triathlon.articlekeep.com.

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Today, my brother-in-law Dan sent me a list published on USA swimming, entitled Top 30 Foods for Swimmers. As a vegan, I can eat most of them, but not all.

It listed the following items: blueberries, blackberries, strawberries, oranges, mango, broccoli, carrots, tomatoes, sweet potatoes avocado, spinach, mixed greens, potatoes, bananas, almonds, cranberries, oatmeal, granola, olive oil, black beans, yogurt, milk, orange juice, whole grain bread, whole grain pasta, eggs, beef, salmon, shrimp, and chicken.

The 30 foods are all a good source of at least one of the featured nutrients on the list, which included carbohydrates, proteins, fiber, and antioxidants.

Mike Herman writes the following article about triathlon training for all ages, abilities, and athletes:

When it comes to professional triathlon training, athletes of all ages and any ability can benefit from a fantastic amount of information and techniques from a host of professionals from all over the sport.

Whether you choose to utilize the one-on-one training resources that only a professional can provide or are more interested in gaining information through informational videos, periodicals, books, and other training materials, there are a wide variety of options available.

Depending on your level of commitment, available resources, and budget, you will certainly find the professional triathlon training that best fits into your personal wants and needs.

Are You Training With A Triathlon Club?

One fantastic resource for professional triathlon training is your local triathlon club.

These clubs often have a wide variety of members, including professional athletes who currently compete or who have previously competed in triathlons in the past.

Using the information and resources from these members of the triathlon clubs, you may be able to find a professional athlete to assist you with training for a triathlon.

One-On-One

Typically, any one-on-one training that takes place regarding any athletic event is preferred over other types of training.

Just as you would take tennis lessons or enroll in a golf clinic, having the knowledge of a professional athlete in assisting you adopt the sport of triathlons or further your capabilities is a sure way to ensure your success.

Having a professional athlete on call is often out of the realm of many individuals who are interested in pursuing either professional or amateur triathlon training.

Regardless of your budget, location, or resources, you are capable of utilizing the available training options so that your skills and techniques and best result.

A trip to your local library or favorite bookstore can be a fantastic wealth of information on triathlons and other sports. For this reason, it is no surprise that many individuals choose to learn about triathlon tips and techniques.

The World Wide Web is a fantastic option when it comes to anyone looking for triathlon training information.

Boasting a veritable treasure trove of all sorts of quality tips and techniques regarding professional training in triathlons, the Internet is often the preferred source by most triathlon athletes.

In addition to allowing you to learn all about the sport of triathlons, the Internet also enables you to meet other athletes and purchase some of the best equipment on the market.

Furthermore, having access to the Internet allows you to remain up to date on all of the recent competitions and events in your area.

About The Author: Bring your triathlons to the next level with professional traithlon training and improve your triathlon racing by clicking over to Mike Herman’s Gear4Triathlons.com

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Low Jeremy provides the following information about when, where, and how to train for a triathlon:

Joining triathlon is one thing. Preparing for it is another. So, to avoid coming short on the finish line, you must prepare for it long before the competition starts.

When

Once you have the desire to join triathlon any time soon, the very first thing that should concern you is the right time of your training. Actually, there is no right or wrong time of training. Early in the morning, late in the afternoon or even on midnight would be okay as long as your body can adapt to your time schedule.

If you choose to train early in the morning the effect would be for your body to boost its metabolism. This is great if you want to maintain your body weight. You burn more calories while training and continue for several hours even you have already stopped.

The best time to train is in the afternoon. You are fully energized at this time of the day for your body has been nourished and hydrated since you wake up.

In case you want to train during midnight, you are free to do so. As was said, as long as your body adapts to your time schedule, anytime is okay.

Where

You have 3 disciplines to hone: running, swimming, and biking. Let us start with running. There are several places where you can improve your running. A treadmill would definitely let you monitor every detail you need. An open ground would keep your session just like the real competition. For you who would run outdoor, one tip that should be remembered is that you must change your route regularly. Doing so would keep you up and about every time.

Stationary bike or real triathlon bike are two ways where you can improve this particular discipline. Again, changing your outdoor route would keep you from tiring so fast.

Unless you have swimming pool at your home, access to train on this discipline is limited. Have a particular time where you can hone this.

How

One thing that you must remember is that no matter how hard you train, it would be useless if you result yourself to over fatigue. To avoid this from happening, take a rest. Your body will improve while resting (untrue to the common notion that the body improves during each session). Make sure you have a good rest after every training to avoid not only over fatigue but also injury and lost of motivation.

About the Author: Low Jeremy provides information on triathlons at triathlon.articlekeep.com.

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