According to USA Triathlon, participation in triathlon is at an all-time high, following unprecedented growth over the last decade. This is good news for participants as new races are popping up to keep up with the demand. Most people have heard of the daunting Ironman triathlon which consists of a 2.4 mile swim, 112 mile bike, and 26.2 mile run. The allure of this race distance attracts many, but there are several distances for athletes of all entry points, experience, and skill levels. (more…)
Archive for the ‘Training’ Category
It’s easy to think that all the best training ideas come from the world of running. But distance running is part of a wider universe of athletics, so why not borrow from the toolboxes of other sports that require some combo of endurance, speed, and strength? “If all you do is run, you’re failing to develop all of your muscles and limiting your range of motion,” says Dennis Barker, coach for Team USA Minnesota, an elite distance-running program. These workouts taken from the training plans of other sports will lead you to better fitness, sharper speed, and a stronger body.
BORROW FROM BOXING: ROPE “RUNS”
“Fast feet are as important as fast hands for boxers, so they’ve jumped rope for centuries to develop this skill,” says Ross Enamait, a boxing trainer in Vernon, Connecticut. “Jumping rope also helps runners be light on their feet.” Quick jumping helps increase stride frequency and leads to greater muscle endurance, aerobic conditioning, and power, says Enamait. (more…)
- In the immortal words of Walt Stack famed senior-citizen distance runner “Start slow… and taper.”
- At first keep your runs short and slow to avoid injury and soreness so you do not quit.
- If you are breathing too hard slow down or walk a bit until you feel comfortable again.
- Pick your route close to home (out your front door)—the more convenient it is the better chance you will have sticking with it.
- Find a beginner training for your first race.
- Set realistic short term and long term goals.
- Keep a training diary. (more…)
Sunday’s Ironman Arizona is known for its flat, fast course with lots of loops (three on the bike, three on the run) and the potential threat of wind on the exposed bike course. Since the race has moved from April to November as of a few years ago, heat has been less of an issue—this year’s forecast looks to be 78 degrees with no chance of rain, making for a picture-perfect day for competitors.
With the help of three-time IMAZ finisher Jessica Herschberg of FTP Coaching in Nashville, we have some tips for how to best navigate your race. Good luck to those tackling 140.6 this weekend!
Tips for the swim:
• Tempe Town Lake is not known for its crystal-clear waters. The murkiness means limited visibility—as in, you can’t really see your hand in front of you—so be prepared for flying arms or a foot in your face seemingly out of nowhere.
• The good news is that the one-loop course is very calm. The chaos of the mass start usually dissipates by the turnaround.
• Bring a couple goggle options and try them out in the practice swim the day before. In addition to the limited visibility, the swim starts due east, so the sun can be harsh for sighting as you go out. (Thankfully it follows a straight wall, which can help with sighting.)
• It’s a deep water start, so the earlier you enter the water, the longer you’re treading. “Be careful to not spend excess energy before you race,” advises Herschberg. On the flip side, waiting around too long could lead to a panicked last-minute 6:58 jump-in that won’t do much to calm your nerves. (more…)
As I stood in the Home Depot Center Stadium and looked around, I realized that in just two short years I have witnessed a true evolution in CrossFit.
Here in Carson, California, before a sold-out crowd, athletes from around the globe have come to challenge themselves like nothing you have ever witnessed before, in the hopes of being crowned fittest one earth.
Brutal workouts of burpees, pullups, running, Olympic lifting and gymnastics will force them to take their bodies to their limit. What was once a grassroots organization with garage gyms, and what some believe is a crazy approach to fitness, is now a televised event on ESPN with full sponsorship from Reebok. Million-dollar campaigns are now seen on primetime networks, as Reebok shows the world its specialized gear, specifically designed and inspired by CrossFit. There’s even a growing celebrity segment that has my mom finally believing that what I do is OK. That’s right if “Bob” says it’s OK… then mom says it’s OK. That “Bob” would be Bob Harper of NBC’s Biggest Loser, who was an avid spectator for the three-day event. (more…)
Save the end of your racing and training season from burnout.
Assuming you’ve wrapped up your goal Olympic-distance or 70.3 race by the end of September, you’re likely feeling worked over. And that’s a good thing. Fatigue at this point of the season is a positive sign that you’re giving your all, and no one can take that away from you. (If you still have a lot left in the tank, we need to talk about training harder next year.)
With your goal accomplished, you’re now entering the end of the racing season, a complicated stretch of time that may last four to six weeks and include a couple more triathlons. It’s a time when you—and your mind, for that matter—benefit from taking a well-deserved break from training for competition, and your focus instead turns to training for conditioning. (more…)
Harnessing the power of sweat as a renewable resource for Spring 2013
Sweat shouldn’t be a problem, according to Columbia Sportswear. While the activewear market currently offers a limited array of moisture-wicking fabrics, what hasn’t been tapped into is the idea of perspiration as a renewable resource. In that vein, Columbia aims to transcend what they see as dated polyester blends for an entirely new technology that takes advantage of sweat to aid in temperature control. Launched this week, the technology behind Omni-Freeze Zero is a project four years in the making. The material boasts a special polymer that doesn’t get rid of sweat, but absorbs it into visible—and graphically pleasant—little blue rings for an actual cooling effect. (more…)
Two miles into your five-miler, you’re ready to call it quits. You’re tired, hungry, or just plain sick of it. Or maybe you’re still staring at your running shoes—debating whether or not you should lace up in the first place.
We’ve all been there. But the key to being a true “runner” isn’t winning a marathon—it’s channeling your inner athlete and battling your sluggish thoughts. Use these strategies to identify your biggest obstacles—and overcome them.
You think: I’ve been training a lot and I’m really tired.
Do this: Lie down, close your eyes and slowly count to 60. “If you make it to 60 seconds without dozing off, then go for the run,” says Budd Coates, a 2:13 marathoner who’s qualified for the Olympic trials four times. “But if you fall asleep, that’s okay. You probably need the rest.” Another way to tell if a day off would do you good: Check your resting heart rate first thing every morning or after lying down for ten minutes at the same time everyday, says Bill Hartman, P.T., C.S.CS. “If you find that your resting heart rate is 5 beats per minute higher than it has been previously, you’re in “flight or fight” mode and you’re not recovered.”
You think: I’ll never make it up that hill!
Do this: Divide and conquer. “Don’t think about the entire hill,” says Mario Fraioli, a 2:30 Boston marathoner and running coach for eight years. “Break it up into thirds using natural landmarks, such as trees or mailboxes.” Build momentum in the first third, maintain it through the second, and speed up during the last third, he says. (more…)
I consider the standing military shoulder press to be one of… if not the best upper body lifts! Why? Not only does this lift sculpt some pretty impressive shoulders but it will greatly increase your upper body strength for other lifts. To get the most benefits out of this exercise, we are going to take a look at how you can utilize a “power surge” to lift the weight while increasing ab definition all at once. Implementing this sneaky technique will help you bring out the best in other pressing movements. I truly believe that every man and woman should include this exercise into their regular weight training program.
Generate A Boost In Your Shoulders By Contracting The Abs
This is one of the biggest reasons why I highly recommend standing for this particular lift. When standing, the abs act as the mediator between your hips and your shoulders. So by contracting the abs, it provides a very stable foundation for you to push upwards from. This will also help increase a greater contraction in both your shoulders and triceps. Thus, maximizing the amount of weight lifted. (more…)
BEACH BOOT CAMP
No, it’s not a race. It’s an all-new way of challenging your body—and have a great time doing it. But unlike other events, you won’t just walk away sweaty, tired, and sore. You’ll leave smarter. We’ll introduce you to exercises you’ve never done, equipment you’ve never tried, and workouts that you’ve dreamed of! We’ve literally brought the pages of our magazines to life in the most fun venue on the planet: the beach. That’s right: Fit men and women in swimsuits—abs rippling, butts glistening—getting fitter by the second.
Day 1 starts with a grueling and exhilarating 12-station, 90-minute workout on the beach: We call it The Gauntlet. It combines the latest metabolic-training methods along with the coolest equipment. You’ll learn how to use battling ropes, kettlebells, medicine balls, TRX, and even sandbags to get an unbelievable workout. (more…)