Triathlon Blog

Gregg Hall wrote an article about strength training for cyclists:

The research done to date on the effects of weight training on cyclists has brought mixed results. The study done by Ben Hurley at the University of Maryland had 10 healthy men take up strength training (bench presses, hip flexions, knee extensions, knee flexions, press-ups, leg presses, lat pulldowns, arm curls, parallel squats, and bent-knee sit-ups) for 12 weeks, while eight other healthy men served as controls.

After 12 weeks, the strength-trained men improved their endurance while cycling at an intensity of 75 per cent V02max by 33 per cent and also lifted lactate threshold (the single best predictor of endurance performance) by 12 per cent.

However, these men were untrained prior to the study and did not carry out regular cycling workouts during the research, so the applicability of these findings to serious athletes is questionable

The study carried out by R. C. Hickson and his colleagues at the University of Illinois at Chicago was considerably more practical. In that investigation, eight experienced cyclists added three days per week of strength training to their regular endurance routines over a 10-week period.

The strength training was incredibly simple, focusing on parallel squats (five sets of five reps per workout), knee extensions (three sets of five reps), knee flexions (3 x 5), and toe raises (3 x 25), all with fairly heavy resistance. The only progression utilized in the program involved the amount of resistance, which increased steadily as strength improved.

Nonetheless, the strength training had a profoundly positive impact on cycling performance. After 10 weeks, the cyclists improved their ’short-term endurance’ (their ability to continue working at a very high intensity) by about 11 per cent, and they also expanded the amount of time they could pedal at an intensity of 80% V02max from 71 to 85 minutes, about a 20-per cent upgrade.

On the negative side, we have research, carried out by James Home and his colleagues at the University of Cape Town in South Africa, seven endurance cyclists who averaged about 200 kilometers of cycling per week incorporated three strength training sessions into their normal routine. The strength program was relatively unsophisticated, consisting of three sets of up to eight repetitions of hamstring curls, leg presses, and quadriceps extensions using fairly heavy resistance.

After six weeks, the strength training had produced rather impressive gains in strength (the gains averaged a bit more than 20 per cent). However, actual cycling performances were not improved; in fact, they were worse than before the strength training was undertaken! 40-K race times slowed from 59 to 62 minutes, and the strength-trained cyclists complained of feeling ‘heavy’ and tired during their workouts.

Why did Hickson’s study uncover clear advantages associated with strength training for cyclists, while Home’s work revealed the reverse?

No one knows for certain, which means it’s time for a personal observation. It seems quite likely that the strength training carried out by Hickson’s charges improved fatigue resistance in their muscles, permitting them to persist longer both during high-intensity tests of endurance and prolonged efforts at a submaximal (80% V02max) intensity.

Meanwhile, it’s likely that Home’s added strength training sent his athletes into the overtrained - or at least ’stale’ - state. The feelings of fatigue which originated shortly after the beginning of strength training suggests that the athletes were simply doing too much work.

Home’s cyclists were averaging 124 miles of weekly riding when they started their strength training, while Hickson’s athletes were logging considerably fewer miles, so one might be tempted to suggest that strength training can produce major benefits for low-mileage cyclists but does much less for experienced, higher mileage competitors who have already built up considerable strength merely by riding.

That certainly wouldn’t be an unreasonable thought, but it doesn’t explain why strength training per se would actually slow down endurance performances, as it seemed to do for Home’s performers (no other study has shown this). It seems very likely that Home’s added strength training was simply the straw that broke the camel’s back; it wasn’t the strength training which slowed the cyclists but the total amount of work they had to complete.

Another issue that was not kept controlled in the studies was nutrition and supplementation which also would have a major impact. It is my personal feeling after three decades in the physical training world that weight training is advantageous in almost all sports when done properly and paired with the correct nutrition.

Gregg Hall has been in the fitness industry for over 25 years. Get your cyling accessories at http://www.performancebikeandaccessories.com

TC Thorn recently wrote an article entitled So, You Want to Swim Laps at Home:
Whether you grew up on a swim team or came to lap swimming later in life, you know what great exercise the sport is. Swimming can not only provide a cardiovascular workout, but it tones muscles as well. And, of course, it burns calories. That means you can eat more goodies, er, lose weight and maintain a healthy lifestyle.

The bad part about swimming is it can be a pain going to the local pool. Lap swimming hours vary from facility to facility, wedged in between open swim and lessons, which means you can only go at certain times of the day. A swim workout can be hard to fit into your schedule as often as you would like. And when you can make it to the public lap swim, sometimes the lanes are crowded, or there are kids there goofing around instead of swimming. Add to that the commute time that is wasted traveling to and from the pool, and you can see why more and more people are equipping their homes so they can swim laps from their own back yards.

What are your options if you want to go that route? Obviously, you won’t get a good workout paddling back and forth in your bath tub. The two main options are lap pools and swim spas.

Lap Pools

The only difference between a lap pool and other residential swimming pools is the shape and size. Instead of the ubiquitous kidney-shaped pool, these pools are long, narrow rectangles that emulate a single lap lane. If there’s room, homeowners will go for the full 25 yard length found at most local pools. That way it’s easy to calculate how far you’ve swum. Generally, only 3.5-4 feet deep, lap pools are for serious swimmers and aren’t usually used for recreational swimming (they lack the depth and width needed for toys like diving boards and slides), but they are enough to take a dip in and cool off on a hot day.

The cost for installing a lap pool will vary from region to region, but installation and labor starts at about $20,000-$30,000.

Swim Spas

Swim spas are a newer alternative to digging up the backyard to install a lap pool. Much like a hot tub, they are self-contained units that can be installed indoors or out. They work like a treadmill, where you basically swim in place with an adjustable current pushing against you. Because of this, they take up much less space than a traditional lap pool.

Swim spas aren’t necessarily cheaper to install than regular swimming pools though. They start at about $20,000 and that doesn’t include installation or building a deck/sinking them into the ground (whichever you prefer). Also, because they are still relatively rare, it can be hard to find a local pool company with experience installing and servicing them.

Still, either lap pools or swim spas are viable options if you are looking to give up your pass at the local pool and start swimming for exercise at home.

TC Thorn writes numerous hot tub articles, which you can find at http://home.comcast.net/~hot_tub/hot-tub-articles.htm or you can find out more about swim spas at http://home.comcast.net/~hot_tub/swim-spa.htm . This article may be reprinted online or in print as long as these links are included.

Gray Rollins recently wrote an article about preventing and treating common running injuries:

Running is a fun sport - really. Each day, people all over the world partake in the sport. Some run on the track. Others run in their neighborhood. People run in trails and even on the treadmill. No matter where you run or how often you do it, chances are you are either at risk for injury or you have at some point dealt with an injury.

Injuries can be frustrating. For most people, this means that some time needs to be spent away from the sport. For someone who loves it, this is not an easy task. But it is important to note that the easiest and quickest way to heal a running injury is to stop running.

Treating a Running Injury

If you get injured while running, it is important to visit a doctor. They will examine you, take x-rays, and recommend a course of treatment that will have you running again in no time. Some things that can happen while running are:

o Shin splints
o Sprains and strains
o Tendonitis
o Bruises and blisters
o Broken bones

Some injuries are relatively minor and will not require a lot of attention. Other problems, such as tendonitis, can be painful and slow to heal.

What Causes Running Injuries?

There are so many different things that can happen while running that it is hard to pinpoint exactly one thing that can cause running injury. Factors such as shoes that don’t fit well or a muscular imbalance are both possible factors. You can also slip on wet pavement or trip over a rock or a stick. In short, there are so many things that can go wrong, the focus should not be on what can cause injury, but on eliminating as many of these factors as possible.

Preventing Running Injuries

Some injuries happen because of an unavoidable accident, such as broken bones caused by a random fall. Others, however, can be prevented by following some basic guidelines.

Proper gear. It is important to wear the proper gear when running, especially with shoes and socks. If you are prone to blisters or other foot problems, it is also a good idea to wear the proper running socks for your situation. Take some time to shop for a shoe that will give you adequate support.

Drink fluids. A lot of running injuries happen because of poor hydration. To prevent this, make sure you drink enough water. Also, be careful not to overdo it. It is rare but some runners drink too much water while running which can also cause your body harm.

Proper nutrition. Following the rules of proper nutrition are also important. Vitamin and mineral deficiencies brought on by the nutrients escaping through excess sweat can also cause injury. For example, low iron levels can result in a higher risk of injury.

Safety gear. If you run at night or in secluded areas, it is important to follow safety precautions. Wear reflective clothing, always bring a cell phone, and tell others where you are going just in case. Some injuries occur because people didn’t obey these safety standards.

Running injuries plague a lot of runners. The best thing you can do is try to prevent them. If injury does happen, visit a doctor or a specialist and listen to their suggestions on treating the injury. This will help you get back running in no time.

Gray Rollins writes for TheRunnersGuide.com. To learn about common running injuries and how to prevent running injuries, visit us.

Dale Lawrence wrote an article about cycling gear:

Cycling Success depends on finding the right bicycle for you

Depending on the type of Triathlon you’re interested in competing in, the amount of time spent on your bike will differ. You’ll end up cycling anywhere from 12.4 miles on up to 112 miles in the Ultra.

You can end up spending a lot of money on your specialized bike clothes and accessories. But before you spend any money on your jersey or sunglasses, consider the two pieces that you must have: the helmet and the bike. And of those two, finding the right bike for you is paramount.

Luckily, you have a lot of bikes to choose from

Experts recommend that you either get a bike that is made just for triathlons, a time-trail bike or a road bike. The bike made just for triathlons differs from the other two in that the seat post moves the rider up into a running position and both wheels are smaller, requiring less energy to cycle.

To a new triathlete, a touring or mountain bike might not seem that different than one of the bikes listed above.

It’s important, however, to set aside enough of your budget to get a specialized bike when you compete in triathlons.

A Triathlon Guide for triathlete enthusiasts.

Want to read more on Swimming, Running, Cycling or Triathlon training…

http://www.triathlon-guide.com

In the following article, Kevin Koskella explains how to use interval training to train for distance swimming:

Training for a distance swimming event is very different from training for a run or cycling event. When training for a marathon, for example, you would start out with short runs, and gradually increase your mileage each week as you build up endurance. You may work on sprints to increase speed, but overall the goal is to run further or for a longer period of time to get ready for the event. When training for an open water swim or triathlon, you must do much more than just swim more laps each time you hop in the pool.

First of all, you have to understand that racing any distance over about 200 yards consists of using a combination of aerobic endurance and anaerobic endurance. Aerobic means ‘with oxygen.’ During aerobic work the body is working at a level where demands for oxygen and fuel can be met by the body’s intake. Anaerobic means ‘without oxygen.’ During anaerobic work, involving maximum effort, the body is working so hard that the demands for oxygen and fuel exceed the rate of supply and the muscles have to rely on stored reserves of fuel. Anaerobic training is generally attained at around 75% of maximum heart rate.

Interval training is used to describe the system of multiple repeat swims used in most swim training programs. An example is a set of 10 repeats of 100’s at 80% effort with 10-20 seconds rest between swims. The best way to improve aerobic endurance is through short rest periods. The most effective aerobic fitness training occurs when a swimmer begins the next repeat with their breathing and heart rate still considerably elevated from the previous swim. This condition causes physiological systems to remain overloaded for the entire set of repeats, including both the rest and work periods.

Example of a typical aerobic set:

10 x 100’s on 1:40 interval

This means swimming ten 100-yard swims within 1 minute, 40 seconds, including rest. If you finish the 100-yard swim in 1:20, you get 20 seconds rest. If you finish in 1:35, you get 5 seconds rest.

Anaerobic fitness is also an important part of your training, although it should not be emphasized often when preparing for an Olympic distance, Half Ironman, or Ironman-distance triathlon. Effective anaerobic fitness improvement is done in two ways. One is short sprints at race pace with short rest periods, which allow your body to become used to lactic acid buildup. The second is through speed work: short sprints with plenty of rest.

Examples of typical anaerobic training sets:

1) 20 x 25’s on :25
2) 20 x 25’s on 1:00

In set #1, you are training your body to finish a race strong, with lactic acid buildup. This type of set should not be done more than once per week. In set #2, you are building up your speed. For distance athletes, this is only needed about once every 2 weeks at the most.

Keep in mind that no training should be done at the expense of technique! There is never a point where you should cut drills completely out of your workout. If you are a true beginner, take a few lessons before you begin your training program. With the right instructor this can be one of the most valuable things you can do in training for a triathlon. If you need help finding a coach in your area, check out our directory at http://www.triswimcoach.com/findacoach.asp.

Kevin coaches masters and triathlete swimmers in San Diego, CA. He operates the website http://www.TriSwimCoach.com, a resource for future or current triathletes needing help with the swim. The site features a free email newsletter offering tips and articles on triathlon swimming. Kevin has also written an electronic book titled “The Complete Guide to Triathlon Swimming” which is sold on his website http://www.triswimcoach.com in downloadable form.

Paul Belleau recently wrote an article, entitled Triathlon Basics - Train All Of Your Body Systems In Texas. Read it below:

A triathlon is a grueling competition that includes running, biking and swimming distances. The races can vary in distances, with the shorter Tinman, which includes a .62 mile swim, 28.6 mile bike race and a 6.2 mile run, to the aptly named Ironman, which includes a 2.4 mile swim, 112-mile bike race and running a marathon — approximately 26 miles.

Although triathletes from Dallas, Houston or anywhere in Texas come in various shapes, sizes and sexes, you have to be in excellent physical condition to participate in a triathlon. If you are participating in a race, or plan to do so, here are five key phases you should add to your triathlon training.

Hydration is the absolute, number one, most important training tip. Start off well hydrated, or even over-hydrated if you don’t mind potty visits three times in the last hour of your pre-triathlon race or training sessions. Then, if the triathlon event is less than an hour, you will not need to take in liquids during the event.

Phase One

• Fun exercise. Most of your triathlon training should be enjoyable. The post-triathlon race season, and the early build up for next year, should be even more fun. Include long gentle sessions, cruising at 70 percent of your maximum heart rate, plus plenty of speedplay.

• Running element. Two hundred to 800 meter efforts on trails, grass or other soft surfaces. Run 10-20 percent of your mileage as speedplay at about 10K of your race effort.

• Swimming. Time to switch your environment. Ocean, lake or pool…seek a change. Swim 30-90 seconds in moderate effort surges.

• Biking — Go off-road or to the road. Ride hard up the hills or do 2-10 minute surges.

Phase Two Strength exercise — You still keep your long runs and bike rides, but you’re now in full triathlon training. Hill repeats for running and biking. Use resistance devices for swimming. In all the triathlon disciplines, keep your cadence and work on form. Also include weight training twice a week, until two weeks before your main triathlon races. Keep that relaxing speedplay exercise also.

Phase Three Improve your oxygen delivery system or anaerobic threshold, while improving exercise efficiency. For triathlon running, you need to practice running at 15K to half-marathon race pace, with one to two mile repeats and 4- to 5-mile tempo runs. Run at 80-86 % maximum heart rate for these sessions. Biking at about one-hour time trial pace means 5- to 15-minute repeats at that pace. Swimming will require 3- to 5-minute efforts at 90 percent maximum swimming heart rate. Keep some strength and speedplay sessions too. Continue long runs and bike rides.

Phase Four Improve oxygen uptake capacity (VO2 Max) and exercise form. Use a 5K pace for running (95 % of max VO2), usually as 1- to 3-minute efforts or 300-600 meters. If very experienced, use 5-minute efforts to perfect relaxed running form. Biking will also need 1- to 5-minute efforts at 15-minute time trial pace, which is closer to 100 % of max VO2 on the bike. One-minute efforts are more the norm for swimmers; form is so much more important against the high resistance of water. Retain some anaerobic exercise, strength and speedplay sessions too.

Phase Five Peaking requires resting by 20-40 percent, but only in the last 2-3 weeks. The type of training that’s most often neglected is long efforts at VO2 Max. Running 1,000 to 1,600 meters at 5K pace, biking 4-6 minute efforts, and swimming 2 to 3 minutes at high intensity, places the muscles, including the heart muscle, in the high training zone for a greater percentage of the exercise session.

The well-trained runner/triathlete will find 12 x 400 meters at 5K pace easy. Three times one-mile at 5K pace is more demanding, especially if you only take a two-minute rest between reps. Match each session of long efforts with a session of short efforts at 5K intensity. Keep some anaerobic threshold exercise, strength speedplay sessions too. Never ignore a strength while working on your weakness.

Four weeks of relative rest in phase one should be followed by about eight weeks in each of the other four, triathlon-training phases. These 36 weeks leave triathletes a 16-week racing season.

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Running expert Gray Rollins recently wrote an article explaining how to train for an ultra marathon:

Marathons are traditionally 26.2 miles. To some, the marathon represents the ultimate running challenge. But to others, namely people who have run several marathons, they simply aren’t challenging anymore. For these people, running ultra marathons is the answer.

Ultra marathons are basically any running event that is longer than 26.2 miles. Aside from that, the distances can vary. There are several types of ultra marathon events. Here is a list of some of them:

o Timed events such as 24 hour runs.
o Distance oriented ultra marathons such as the double marathon. Other popular distances are 50 miles, 50 km, 100 miles, and 100 km.
o Events that take place over the course of several days.
o Challenging events that take place on trails and other surfaces. Some also take place on mountains or in very mountainous areas.

Choose Your Event

Since the definition for an ultra marathon is pretty broad, the first thing you will need to do if you are interested in running one is to choose the event that interests you the most. Check out listings at your local sporting goods store or look online. You will want to pick an event that is far enough in the future so that you can have adequate time to train.

Some events, such as those that take place on trails, may present other unique challenges that would not be present in an ultra marathon that takes place on a surface such as a track or the street. The event you choose will all depend on your overall goals.

Develop a Training Plan

Your next step to running an ultra marathon is to find a training plan. Some ultra marathon events are so new that an established training plan may not exist. If this is the case, you will need to come up with your own. You can use an established marathon training plan as a base and just build on it.

If it is an event that takes place on different terrain or over the course of several days, you will have to find another way to develop the plan. Connect with other people who are registered to the event. Speak with a coach or trainer. Look for people who have run the event in the past. Search on the internet for information. The information you gather from the research will help you develop a training plan.

Be Smart

Ultra marathons are definitely extreme. That is why it is important to train smart. Give yourself enough time. Don’t try to do too much at first. Make sure you allow yourself adequate rests. Also, make sure you eat a proper diet that will have you taking in enough calories. If you train smart, your ultra marathon event will be a success.

About the Author: Gray Rollins is a featured writer for TheRunnersGuide.com. To learn more about training for ultra marathons, and how to stay motivated to run, please visit The Runners Guide.

Richard Pettinger wrote an article explaining what to think about when racing:

Any sporting achievement requires good preparation and the right kind of training but winning margins are often very small. The difference between winning and losing can often be the matter of a few seconds. To make sure we optimise our performance we need to make sure we have the right attitude to racing on the day.

1. Prepare in advance of the race.

Make sure all your equipment is ready and prepared the previous day. There is nothing more stressful than adjusting your brakes 30 seconds before you are due to start a national championship. If you know your bike is working well it is one thing less to worry about. It allows you to just concentrate on your race.

2. Be focused on your own race.

Don’t spend time thinking of your opponents and thinking how fast they are. Just concentrate on getting yourself ready. To be concentrating on other competitors will mean you lose focus and you may feel inferior and unable to beat them. These kind of thoughts do not help at all.

3. Don’t allow negative Thoughts.

Negative thoughts undermine your capabilities and capacities. If you worry about how badly you do, you are more likely to perform disappointingly.. If such thoughts come, don’t pay any attention to them; just let them go. Either think of nothing or try to think of something positive. A clear mind is a real boon to getting the most out of your racing capabilities.

4. Visualise your best performance.

Before the race you can visualise in your mind performing how you would like to. If you bring into your mind the idea of going very fast it will help you to be focused.

5. Don’t lose concentration midway through the race.

Sometimes when racing halfway round you may find yourself thinking about something completely unrelated. It is often at such times that your effort levels will have fallen. To race at your highest level you need to actively work to maintain a highest effort level.

6. Be wary of your mind, which wants to hold you back.

The top riders all share a common ability to ride through the pain threshold. There are times when we need to hold back but at the same time we should avoid finding numerous false excuses to slow down.

7. Visualise your competitors racing from behind.

When you feel your competitors are behind you it will give you extra motivation to go faster.

“If somebody is chasing you, your speed will be faster than if somebody in front of you is pulling you toward him with a rope. If you feel that a magnet is pulling you to the finish line, you will run fast; but you will run faster if you feel that somebody is chasing you and you are running for your life.” (1)

8. Don’t be overly disappointed or overly excited on your result.

We can’t help be happy when we do well, but if we perform worse than expected we should not feel miserable. Often to make progress we cannot improve in a straight line. It is necessary to have peaks and dips. If we become miserable because we didn’t fulfil our expectations then can lose motivation to train.

(1) Excerpt from Carl Lewis: The Champion Inner Runner, Part 1 by Sri Chinmoy.

Richard Pettinger is a member of Sri Chinmoy CT. He competes in UK time trials from hill climbs to 100 mile TT. He finished 4th in the national 100 mile TT championship. http://www.srichinmoyraces.org/cycling

Thomas O’Leary recently wrote an article explaining how to refresh your running:

Are you feeling a little stale about running at the moment? Is it hard to remember what is so exciting about pushing yourself physically? This happens to all of us at some time. Sometimes it is because of an end of season back-off in training, or maybe because it is because of overtraining or an injury. Whatever the cause, at some stage in your running, it is inevitable that you will find a temporary drop in your normal motivation.

There are any number of ways to re-kindle your motivation, but the easiest I can think of is to return to one of the basic benefits of running.

Many of us start out running because of the basic health benefits, but this motivation is often quickly replaced by other “higher” motivators like self actualization or camaraderie or even good old competition. When things go a little stale, though, one of the easiest ways to get back into a healthy, internally motivated headspace is to return to the beginning.

What is it that attracted you to the health benefits of running? Is it that you can gain and keep a healthy body weight while not trying to live on lettuce leaves and water? Is it that you can charge your way through the day with increased endurance, mental sharpness and strength? Is it that you are able to operate at a higher level in most other active pursuits as a result of your running? Or is it that you can simply go about your day to day life without being held back by the physical limitations that most people take for granted?

To see a vivid illustration of these benefits in the real world, I like to watch a set of stairs in a busy train station or shopping centre. I see people climb the stairs and watch their condition when they have reached the top.

Bearing in mind that most people will avoid climbing stairs like they were taxes, only the fit, brave, stupid or extremely lazy (couldn’t be bothered looking for a lift) will climb the stairs in the first place. Then out of those few who dare to ascend under their own steam, you will see some spectacular displays of struggle and hardship. There will be gasping and coughing as someone struggles to get enough oxygen through a poorly conditioned cardio vascular system. There will be someone who travels so slowly that they cause a traffic jamb as they attempt to carry way too much weight around their middle up the stairs. Then there will be someone else, who, though spindly in body structure, hasn’t got the strength to climb without dragging on the hand rail. Or if they have the strength, they don’t have the energy or endurance to fight gravity for more than the first flight of stairs before taking a break. Then there are the rare few who bound up the stairs, often 2 or 3 at a time, with a casual and relaxed smile on their face. Not smug or conceited, but just enjoying the benefits of their chosen lifestyle. Of these people you can often see clues to their secret if you look closely. Does the man you see have shaved legs and an unusual tan line? He is probably a cyclist. Does the woman have stronger arms and shoulders than you would expect? She is probably a swimmer. What shoes are they wearing? Expensive top of the line runners are often fashion shoes but light weight trainers can be one of the signs of a runner or triathlete. These are just the telltale signs of sporting involvement and they don’t mean very much except they do explain why these people are able to run the stairs that beat most other people at a walk. They are athletes and they are enjoying their bodies. They work hard at their condition and they can fly as a result.

However these athletes are the rare exception. More often I see the all too common, symptoms of what some would call the down ward spiral of the human physical body. While some of us are persistently and carefully conditioning our bodies, the vast majority of the developing world is going backwards. More and more of our daily lives are spent motionless at a desk or in front of a television or computer. Less and less of our time is spent doing anything active, let alone actually training our bodies. The result of this level of inactivity is plainly displayed at my very unscientific stair watching laboratory.

Now there are plenty of reasons why people have difficulty climbing stairs, and I’m making it out to be a simpler equation than it really is, but one thing is for sure. A basic benefit of running that I enjoy is the ability to cruise up stairs without missing a beat. As a result of my running, I can walk all day, carrying a heavy load (like a child on my back), run for the train, stand up during a long commute, help someone else with their baggage and still have the energy left to bound up the stairs out of the train station and jump on my bike to ride home. Now this doesn’t make me a super human, but it does make me a useful, capable and healthy body powered by a sharp, relaxed and productive mind.

I have been a runner for so long now that I don’t know what I would be like without running, but seeing how so many people struggle to get by, just climbing stairs I am not willing to find out. If running means that I can enjoy this healthy lifestyle, then I will run. If I am lacking motivation, I can look at how many non-runners struggle with daily activity, and then…hey presto…there is my motivation.

About the Author: Tom O’Leary is an Australian author and runner, currently living in Tsukuba Japan He recommends a carefully balanced mix of work, rest and play in order for runners to achieve their goals. If you enjoyed this article there are plenty more at http://www.runningmonkeys.com

Richard Pettinger wrote the following article, entitled Motivation for Cycling Training:

Quite often we can go through periods where we loose motivation to train. This can be for a variety of reasons. One of the most common is that we have other pressures on our time. Sometimes we may loose motivation because we have been over training. At other times there may be no good reason as to why our inspiration and enthusiasm seems to have dissipated. There are several things we can do to try and regain our motivation.

1. Do we need Rest. If we have been training very hard and sticking to a rigid training plan. We may simply be over trained. In this case a short rest may be the catalyst to regain our enthusiasm. It may be worth talking it over with a qualified coach who can decide whether you have been over training. Symptoms of over training can include difficulties in sleeping, general tiredness and lack of enthusiasm.

2. Reduce time of training. If we set ourselves very optimistic training targets it can be off putting. For example if we plan to do 20 hours training a week this can seem like a mental burden. There is little harm in training for shorter periods for a while. Training for just 10-15 hours can be just as profitable if it is the right kind of training. It is better to do little and often rather than doing nothing. Often just going out for several short rides can get us re motivated.

3. Train with others. If you always train on your own it can become a lonely training plan. Training and speaking to others will help us regain some motivation.

4. Set certain Goals. If we have some clear goals in mind it gives us an incentive to train. The goal may be something simple like targeting a national championship or trying to improve a PB. If we work out our biggest goal we can formulate our training around it. When our training has a definite purpose it is easy to be motivated.

5. Try something new. Newness can give us a renewed enthusiasm. When training this could involve training in a different location. If possible it is very helpful to have a week of training in a warm climate. In the UK I often find that the weather is one of easiest excuses to avoid training.

6. Turbo trainer. Some people may question this. If you are lacking in motivation the last thing you want to do is to subject yourself to hours of boredom, cycling on a treadmill like a hamster. However turbo training is not so bad if it is short, there is good music. It is often more attractive than going out in freezing rain.

7. Remember good cycling races. If you remember how you felt when you set a new personal best or performed very well, it will give you a renewed sense of motivation. In this regard it is helpful to keep a training diary and list of race results

View: Richard’s Cycling Blog

R. Pettinger competes in UK Time trials. He finished 4th in the National 100 mile TT Championship 2005. He rides for Sri Chinmoy CT