Faster Triathlon Splits

Article by Gary Tingley

Faster Triathlon Splits – Sports – Other Sports

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The bike leg of triathlon and duathlon is essentially a time trial race sandwiched in between swimming and running. You will find subtle differences in training for a true time trial race, such as frequency, duration, and other TT specific workouts.

Here are a few tips for your first time trial:

* If preparing for an upcoming event, use the race as training, race the time trial using all equipment you will have with you during a tri – spares and water – this way you “train like you race”.

* Wear a jersey that covers your shoulders, many USCF races require this.

* You may be required to purchase a 1-day license at the event.

* Warm up for the race for at least 45 minutes incorporating ‘step’ intervals that prepare your body for high race efforts. Consume some CHO drink.

* At the starting line a ‘holder’ will hold your bike saddle (at most events) and allow you to clip in to your pedals. Start your stopwatch when the rider in front of you goes off – then subtract the time difference when you finish (depending on the race, usually 30 seconds).

* You will want to start the race on your non-primary leg (your weaker leg) which will allow you to power a full revolution of your more powerful leg once you start the event. Make sure you are in the correct gear, spin your cranks forward and backward before you line up to make certain that your chain will not drop. Take a few deep breaths right before the start, then when the official says “GO!” (on the basebar) shift your weight forward and push hard, sprint up to speed (10 seconds) and settle into your pace.

* Don’t worry about keeping a set heart rate or power during the first five minutes of the race, instead try to maintain a pace just under your 1-hour race effort. After the first five minutes you will want to hold your power or heart rate just below or right at your 1-hour threshold power/pace, then bump it up and really give it your all in the last 1/3 of the race. Focus on finishing strong.

* Depending on the course profile, finish the race with the same power and a higher perceived intensity that you started it with, but have nothing left to give at the end of the event. If the profile is hilly, you will want to push a little harder on the climbs.

* Properly warm down and stretch to prevent injuries. Hydrate and get some CHO drink into your system.

Time trial racing is one of the best ways to improve your bike split. You already have the bike and the fitness, all you need to do is show up and race a TT!

About the Author

Gary Tingley is a USA Cycling Certified Level 2 / CPBT Power-based Training Coach, 6x Calif state Time Trial Champion (ITT/TTT), 2x USAC Masters Road Nationals medalist, and USCF road Cat. 2 cyclist at http://www.garytingley.com

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Gary Tingley

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More Splits Stretches Articles

Sports Supplements For Triathlon Training

Article by Mark Etinger

Sports Supplements For Triathlon Training – Health

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In its most popular form the triathlon includes swimming, cycling, and running in succession. While there are variants, it is far less likely to encounter; so for the time being focus on training for these three activities.

First thing to note is the sports nutrition you will need to endure your training and eventually the event itself. The main foods you will need are carbohydrates, fiber, protein, and fat. You will also need your share of vitamins B, C, E, iron, calcium, and zinc. Protein and carbs are awesome for muscle gain and retention and the fat will provide the energy. You can include a few pre-workout supplements and shakes into your daily routine prior to periods of activity to boost results. Fiber keeps your body regular and your cholesterol down. This is necessary when you’re loading up on foods for energy. The vitamins and minerals will fight off free radicals and illness while your body is weakened from intense workouts as well as activating cellular activity. Follow the food groups and get in some supplements for the gaps in your diet.

Strength training is an absolute must. You may think that going directly into running, biking, and swim sessions are the way to prepare but without the strength training and endurance trials you are not going to see the results you want. The main thing is to build muscle and stay lean. You want enough power but you also want to cut resistance while performing in the event. That is why you add resistance during your training. If you want to last longer then you will need the best bodybuilding supplements. Look for anabolic and nitric oxide stuff. Work on your core muscles, arms, and legs. Leg extensions and curls, lateral pull downs, bench presses, and squats will carve and build the muscles that you need the most for success.

For swimming, focus on the speed more than anything else. Get comfortable with freestyle. Do not fear saving speed for crucial moments during the swim practices. Instead aim to just go fast, no matter what. If your speed is sporadically slower at some points, that’s okay because you’re not in the actual event just yet. Also focus on intervals. 50 yards (or meters) will most likely be your intervals. Base your time on that.

You will want to test your intervals with cycling as well, except you will do it by testing how you maintain speed and power in 30 minutes. Practice on alternative terrain and different paths too so you will be prepared for anything. Before you go, take a protein bar or pre-workout drinks.

Keep track of your progress as the event draws nearer. Good luck!

About the Author

Universal Nutritional Products Inc. is a sports nutrition wholesaler that stocks some of the best bodybuilding supplements available on the market. You can find out more about them at the blog http://www.bodybuildingsupplementsblog.com/

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Mark Etinger

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Related Triathlon Strength Training Articles

Off Season Triathlon Training

Developing greater muscular strength during the off-season should be a priority for almost every triathlete. Incorporating strength training will improve efficiency in all three sports, improve workout recovery, and reduce the frequency and severity of injuries. Next week”s article will provide details on the optimal off-season strength training program for triathletes.

Improve Technique
To perform better next year, most athletes need to make a significant change in technique and off season triathlon training. Despite what many athletes believe, simply training more than you did this year isn”t really the key to success next year. Many athletes, even advanced ones, should significantly alter technique to perform more efficiently. Right now, early in the off-season, is the optimal time to undertake changes to technique.

During the racing season, the pressure of racing well prevents athletes from successfully making major changes. Adjustments in technique almost always cause a check-mark shaped change in performance. Immediately following the change, performance usually declines in the short term. Mastering a new skill requires time and frequently emphasizes different muscles, which may not be conditioned for optimal performance. After the athlete has had time to fully master the new skill and his muscles have been trained using the new technique, performance improves significantly. Making such a change early in the off-season gives the athlete months to perfect the new techniques before they will be tested in competition.

Making technique changes early in the off-season also decreases the risk of injury. Putting new stresses on the body”s tissues during periods of high volume and/or high intensity training is asking for trouble. This time of year, most endurance athletes have reduced training mileage considerably and training intensity is the lowest of the year. By the time training volume and intensity are increased for pre-season training, the tissues will have adapted to the new techniques.

More Triathlon Strength Training Articles

Triathlon Strength Training Workout And The Many Tremendous Perks

Because I am a personal fitness trainer, I enjoy to be up to date on the cutting-edge physical fitness stats. I also have a total-body and functional mindset when it comes to fitness. That is why I was so blown away by one of the latest studies I heard about. It said that essentially 75 percent of triathletes do not use any kind of cross-training or strength training for triathlon. If only this majority knew just what they were losing out on. Why not take a look at why a strength training for the triathlete is now a must-have part of a complete tri-training program and how it will bring out your top performance.

Triathlete all too often become obsessed with putting in the miles, or building their base, to the point where many of the nuances of a tri training program become disregarded or ignored.

I have heard people say that strength training is monotonous and not as exciting as a quick run or long bike ride. However you may feel about any single aspect of training, it is vital to be disciplined and not neglect something important that will benefit your training and performance I hope you are still with me here.

What is a triathlon strength training workout.

Far too many folks put bodybuilding and strength and resistance training in the same package. Many of my clients told me that they did not have a desire to get bulky by lifting weights.

Let me assure you, that will not be the case as long as you do it properly. You will simply want to use weight training to benefit you in individual areas and do not need to overdo it. Many professionals recommend a full-body workout two times per week for about 30 minutes. That is all it takes to make great progress.

I believe in a functional program. Consequently all the exercises will help you function or perform better in your other sports or regular daily routine. For instance, you will want to choose exercises that are similar in position and range of motion that you would usually use for swimming, biking or running, not all the elaborate devices in the gym that cause you to bend over awkwardly or use an isolated movement.

Triathlon Strength Training Techniques.

At the outset, you will want to use a strength training workout for triathlon that is well designed and promotes muscular balance. If you do not know enough about designing an exercise program, consult a personal trainer to at least get you headed in the right direction. Machines in the gym are fine to use for some exercises, but I prefer full-body, body-weight movements to help with balance and stability. Decide on a couple of sets and get a good burn going on by the time you get to 12-15 reps. Move promptly and limit rest between each different exercise to challenge your cardio conditioning. Have a personal trainer or fitness instructor help you put together a routine and change it every two weeks or so.

Core conditioning for a triathlete strength training strategy.

Being in tune with your own body, you will find that core strength and stability are very important in all areas of triathlon. Swimming, biking, and running motions require a solid base to operate from. Move away from the typical sit-up and crunch type exercises. I love abdominal exercises that require both strength and balance to promote solid core stability.

“The base of all your triathlon movements is a strong core.”

Triathlon training will require an all-around strong athlete, and by adding to your current training plan with a good strength program is the greatest way to easily boost your performance without adding lots of extra time and miles. Be sure to select a specifically designed strength training workout for triathletes so that you earn all the added benefits without the threat of possible dangers of strength training. With your added new strength and endurance, you will almost immediately be setting personal bests and feeling better doing so.

Are Fins Useful in Triathlon Swim Training?

Article by Kevin Koskella

One of the most common questions I hear as a coach is, “Should I use fins?” The answer depends largely on your goals, your skill level and the type of fins. Often times, especially in masters swimming, swimmers wear fins merely to keep up with other swimmers in their lane, or to advance to the fast lane and make tighter intervals. If you are strictly swimming for fitness, and do not care about your stroke technique, swim time, or energy conservation in a race, then this is a perfectly acceptable reason to use fins. Fins, especially the Zoomers-type, can help you go faster in a workout and burn more calories.Most of us in the triathlon world are concerned with more than just fat burning. There are certain situations when it’s appropriate to use fins during a workout. Fins can help build strength in your legs. They can also allow you to consume more oxygen during your swim, which enables you to support the use of more muscle mass at greater intensity, and for a longer time. However, using fins on a regular basis for the desired effects of swimming faster and keeping from sinking in the water is ill advised.If you have little or no kick, or your kick makes you go backwards while kicking on your back (not uncommon among runner-types), using fins for a short period of time will help your stroke and speed. The kind that work best are the shorter kind (Zoomers are the most popular). The reason is that using the fins allows you to concentrate on improving your upper body technique, as well as your overall endurance, without having to think about your kick at the same time. Since 90% propulsion comes from upper body in swimming, as a beginner it’s wise to concentrate your training on this aspect of the stroke. After stroke improvement and endurance are built, start weaning off fins, and do more and more of your swimming sets with bare feet. You may find that not only have you made faster improvements in your stroke and speed, but your kick improved slightly as well, due to improved ankle flexibility. Fins, especially the shorter, Zoomer-types, can be a very effective tool in swim training for open water and triathlon events. They can also be addictive and actually prevent you from improving your stroke and your race times. If you are looking into using fins, make sure you first understand how they will help you in accomplishing your goals.