I found this amazing tri community where we can all interact.
http://trimynetwork.ning.com/
Sunday, April 20, 2008
TIPS FOR DOING IT!
Here are a few things I have learned during my Ironman training:
* Slow Down. I train at a very easy intensity level (60-75% Max Heart Rate) most of the time. I found this is especially effective for my swim workouts, which used to always be done at higher intensities. I swim one day a week with a masters group and this pushes me at high intensity levels. My other two swim workouts are both done as long slow distance. I needed to swim with a heart rate monitor to make sure I was swimming slow enough.
* Swim with pull-buoys. During my base training period, I found that I needed to swim lots of yardage with a buoy holding my legs up in the pool. Swim coaches may not like it too much, but I find that this isolates my upper body and improves my endurance, especially when swimming those long slow laps. My stroke mechanics stay better longer. Also, my legs are usually pretty beat from running and bicycling.
* Get more sleep: http://trimynetwork.ning.com/ I know this sounds obvious but it is difficult to do. We are used to getting by on less sleep and have established daily routines. I have to get to bed earlier and sleep a little longer, especially during the weeks when I am pushing longer training hours and higher intensities. A weekend nap helps too.
* Experiment with nutrition bars. As my weekend rides and runs get longer, I have found the need to begin seriously experimenting with keeping myself fueled. So far I have tried bananas, Powerbars, Hydra Fuel, and Power Gel. I have found the Power Gel to be very convenient and easy to use. Much easier to get down then half a Powerbar. I am finding that I can sustain longer workouts by consuming one every 30 minutes or so (with water).
* Slow Down. I train at a very easy intensity level (60-75% Max Heart Rate) most of the time. I found this is especially effective for my swim workouts, which used to always be done at higher intensities. I swim one day a week with a masters group and this pushes me at high intensity levels. My other two swim workouts are both done as long slow distance. I needed to swim with a heart rate monitor to make sure I was swimming slow enough.
* Swim with pull-buoys. During my base training period, I found that I needed to swim lots of yardage with a buoy holding my legs up in the pool. Swim coaches may not like it too much, but I find that this isolates my upper body and improves my endurance, especially when swimming those long slow laps. My stroke mechanics stay better longer. Also, my legs are usually pretty beat from running and bicycling.
* Get more sleep: http://trimynetwork.ning.com/ I know this sounds obvious but it is difficult to do. We are used to getting by on less sleep and have established daily routines. I have to get to bed earlier and sleep a little longer, especially during the weeks when I am pushing longer training hours and higher intensities. A weekend nap helps too.
* Experiment with nutrition bars. As my weekend rides and runs get longer, I have found the need to begin seriously experimenting with keeping myself fueled. So far I have tried bananas, Powerbars, Hydra Fuel, and Power Gel. I have found the Power Gel to be very convenient and easy to use. Much easier to get down then half a Powerbar. I am finding that I can sustain longer workouts by consuming one every 30 minutes or so (with water).
THE FORTH DISCIPLINE IN TRIATHLON THE TRANSITION
Putting dry socks on wet feet, tying special knots in trainers, changing from cycling shorts into your running shorts, drying your hair, stopping to eat or have a drink, its all been done and watched as the clock ticks on, then is no need to do any of these. Spending just 1 hour on how you're going to get changed from the swim to the bike, and the bike to the run, will save you not seconds but possible minutes.
Transitions are an event which change at every race, speak to the organizers and find out where you can place your bike, and where you can first start pedaling and also where you have to come off. http://trimynetwork.ning.com/
On your last part of your swim, you should be thinking about what you need to do in the transition, either goggle and swim cap off from a pool, or start to take the top part of your wet suit off as you you are running to your bike.
Once at your bike, pull your leggings down on your suit, aiming to step out of them whilst putting on both your helmet and glasses.
If you are an advanced triathlete, then you should be starting with your cycling shoes already inserted into your pedals. Don't try to perform this routine for the first time at the race, either have your cycling shoes next to your bike, with all straps open, or if wearing trainers aim to get some lace locks or elastic laces so that you can slip on your shoes quickly. If the run from the swim to your bike is quite far, it's a good idea to put your trainers on as soon as you get out of the water, however make sure that they will not be removed.
Remember when you come in off the bike, do not unclip your helmet until you have dismounted before the cycling cut off point, and crossed over the line, their are many rules in triathlon designed for your safety, by breaking these rules you may incur penalties or simple be disqualified. Simple ask an official about the rules, or turn up at the race briefing, a must for all novice triathlete's.
Transitions are an event which change at every race, speak to the organizers and find out where you can place your bike, and where you can first start pedaling and also where you have to come off. http://trimynetwork.ning.com/
On your last part of your swim, you should be thinking about what you need to do in the transition, either goggle and swim cap off from a pool, or start to take the top part of your wet suit off as you you are running to your bike.
Once at your bike, pull your leggings down on your suit, aiming to step out of them whilst putting on both your helmet and glasses.
If you are an advanced triathlete, then you should be starting with your cycling shoes already inserted into your pedals. Don't try to perform this routine for the first time at the race, either have your cycling shoes next to your bike, with all straps open, or if wearing trainers aim to get some lace locks or elastic laces so that you can slip on your shoes quickly. If the run from the swim to your bike is quite far, it's a good idea to put your trainers on as soon as you get out of the water, however make sure that they will not be removed.
Remember when you come in off the bike, do not unclip your helmet until you have dismounted before the cycling cut off point, and crossed over the line, their are many rules in triathlon designed for your safety, by breaking these rules you may incur penalties or simple be disqualified. Simple ask an official about the rules, or turn up at the race briefing, a must for all novice triathlete's.
SOME BASIC TIPS WHEN PLANNING YOUR TRAINING SESSIONS
Specificity: Ensure that all your training is specific to the event you are training for, don't run mile after mile for a sprint triathlon, ensure that each session has an aim, i.e. endurance run / speed track session.
Progression: The body is a marvelous piece of engineering design, as you train it becomes stronger. However if you maintain the same training level, your body will maintain the same level of improvement. In simple terms, avoid allowing your body to become use to its workouts.
Overload: This must be done carefully, to avoid causing stress on any of your body systems. Listen to your body, if it feels tired let it rest, remember fit bodies are not built in the gym, they are built whilst resting. (This is my excuse for sleeping every afternoon, and I'm sticking to it). http://trimynetwork.ning.com/
Reversibility: Keep your training regular, if you stop for two weeks, then a lot of the previous work will be lost, make time for training, but avoid letting it take over your life, triathlete's have a high divorce level.
Tedium: One of the reasons a lot of good triathlete's come from a different sporting background. Keep your training interesting and varied to keep motivation high. Train with new partners, do different runs i.e. track sessions, hill sprints, fartleg, off road, sand dunes, treadmill - try spin classes anything that will keep your mind and body working.
Progression: The body is a marvelous piece of engineering design, as you train it becomes stronger. However if you maintain the same training level, your body will maintain the same level of improvement. In simple terms, avoid allowing your body to become use to its workouts.
Overload: This must be done carefully, to avoid causing stress on any of your body systems. Listen to your body, if it feels tired let it rest, remember fit bodies are not built in the gym, they are built whilst resting. (This is my excuse for sleeping every afternoon, and I'm sticking to it). http://trimynetwork.ning.com/
Reversibility: Keep your training regular, if you stop for two weeks, then a lot of the previous work will be lost, make time for training, but avoid letting it take over your life, triathlete's have a high divorce level.
Tedium: One of the reasons a lot of good triathlete's come from a different sporting background. Keep your training interesting and varied to keep motivation high. Train with new partners, do different runs i.e. track sessions, hill sprints, fartleg, off road, sand dunes, treadmill - try spin classes anything that will keep your mind and body working.
In a pinch
I tried to stay with my training program today, but McDonald's was calling. Here's what I'm going to do with my Chicken Tenders:
Sprint distance, suitable for beginners wishing to experience their first triathlon.
Olympic distance, the next stage up, the more common race distance, certainly among elite athletes.
Ironman distance, for those that like to push their bodies and minds to the limit. (Brain Optional).
I will order twice for the Ironman :) http://trimynetwork.ning.com/
Sprint distance, suitable for beginners wishing to experience their first triathlon.
Olympic distance, the next stage up, the more common race distance, certainly among elite athletes.
Ironman distance, for those that like to push their bodies and minds to the limit. (Brain Optional).
I will order twice for the Ironman :) http://trimynetwork.ning.com/
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