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  • Video: GCN 20 Minute High Intensity Indoor Cycling Workout
    in the pain and satisfaction of these high intensity sessions A short warmup precedes maximal intensity intervals that are incredibly effective at boosting your top end fitness fast If your legs aren t screaming by the end of this you need to try harder About GCN The Global Cycling Network puts you in the centre of the action from the iconic summit of the Stelvio to the epic trails of Fort William Scotland everywhere there is pavé or dirt world class racing and pro riders we will be there bringing you all the action essential analysis and unparalleled access every week every month and every year For more follow GCN on Facebook and Twitter Related Stories Swim Tip Getting The Correct Hand Position Should You Finish A Bad Training Session Why you should run on grass Managing Your Energy Levels On The Triathlon Swim FILED UNDER Training TAGS 20 minute Bike GCN Indoor Session Trainer Training Turbo Most Read Popular Now Most Watched The 1 Workout To Get You Ready For Ironman Exercises to improve your reactive strength How Pain Tolerance Affects Performance Five tips for avoiding bike Injuries Managing Your Energy Levels On The Triathlon Swim Why you should run on grass Ask Coach Sara Best Drill To Promote A Strong Pull Phase The Pros And Cons Of SRAM s 1X Setup For Triathletes Swim Cramps What Why How To Deal With Them Joe Friel The Six Most Common Triathlon Mistakes The Perfect Two Week Taper Should You Finish A Bad Training Session Why you should run on grass Defining Functional Strength Training Joe Friel The Six Most Common Triathlon Mistakes 50 Ironman in 50 US States in 50 days the report How To Improve Your Lactate Clearance Rate Alarza Stanford Score First Time Wins Of The Season In

    Original URL path: http://triathlete-europe.competitor.com/2013/03/19/video-gcn-20-minute-high-intensity-indoor-cycling-workout (2016-04-25)
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  • Video: How To Set Up Your Bike For Triathlon
    frames in time for the biggest race of the year With aero very much Video What wheels do the pros ride and why All MTN Qhubeka s wheels are supplied by North American company ENVE They provide the team with various depths of rim from shallow Garmin unveil world s smallest GPS cycling Garmin has unveiled the Edge 20 and Edge 25 as compact easy to use bike computers with connected features available in the Edge 25 Converting your road bike into a TT rig Want to give yourself the aerodynamic benefits of a TT rig but don t want to fork out the cash There are a few things that you can Video Glue your tubular tyres like a pro At a Grand Tour like the Giro D Italia preparing and gluing new wheels is a weekly task for the mechanics All professional teams Video Perfecting your braking Braking is arguably the most important cycling skill to have Getting better at braking won t just help you to stop faster Video Tubeless tight road tyre removal As part of the Ask a Mechanic series Greg explains the trick to remove tight fitting tubeless road tyres This same Bike video Improve your gear selection Selecting the correct gears will help you to ride faster for longer There s an optimal cadence range of around 70 100rpm and keeping Now Playing Video How To Set Up Your Bike For Triathlon Up Next Video How to train on your bike with a heart rate monitor In combination with power heart rate is one of the training metrics of choice for pro cyclists But many cyclists and athletes from other Video Are wheels the best tech upgrades When it comes to upgrading most people will tell you to improve your wheelset Generally you

    Original URL path: http://triathlete-europe.competitor.com/2013/07/30/video-how-to-set-up-your-bike-for-triathlon (2016-04-25)
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  • Video: An Exercise To Strengthen Your Legs & Back
    swim Top triathlon coach Siri Lindley shares her keys for becoming a better swimmer and talks about the biggest mistakes she sees triathletes Video How to descend like a pro Descending is one of the best bits of road cycling It s where your skills fitness and road awareness combine and there s Maximise your swim recovery While no two athletes recovery will be identical there are a few key technique points that will create a successful recovery and enable Video How to climb like a pro Climbing faster or improving your climbing is something that every cyclist wants to do The simple way improving your fitness is How to pedal like a pro Professional cyclists rarely think consciously about pedalling in circles and neither should you your natural pedal stroke is Video Use a powermeter to conserve energy Powermeters are great for in depth analysis of your fitness levels But did you know that you can also use them to cycle faster for free Cycle tips for hot weather riding Your body sweats to keep cool during any physical exercise and the rate at which you lose fluid increases in hot weather Drink more to Video Matty Reed swim training advice Longtime pro and multiple international race winner Matty Reed gives his pro advice for age groupers training or the triathlon swim Now Playing Video An Exercise To Strengthen Your Legs Back Up Next Why you need to run fast and slow When we think of speed we tend to think of genetic freaks who are all legs and lungs tearing down the road trails or track at a dizzying Video 3 Drills For A Better Running Stride These three drills will help form the foundation for a smooth efficient run stride A s This drill s focus is

    Original URL path: http://triathlete-europe.competitor.com/2013/06/18/video-an-exercise-to-strengthen-your-legs-back (2016-04-25)
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  • Video: Highlights of The WTS Abu Dhabi
    Vicky Holland made it a Team GB one two at the ITU World Triathlon Series in Cape Town at the weekend Brownlee took Team GB Claim U23 Mixed Relay World Championships The 2014 TransCanada Corp World Triathlon Grand Final Edmonton came to a close on Monday evening with the age group standard race as well Brownlee Wins Edmonton Gomez World Champion Alistair Brownlee GBR blew away the competition today at the Edmonton Grand Final to win by a whopping 20 seconds but a 2 3 finish from Jorgensen Claims ITU World Championship American Gwen Jorgensen today claimed a slice of history in winning the 2014 ITU World Championship Grand Final in a trademark come from Jorgensen Charges To Fourth Straight ITU Win Gwen Jorgensen s almost flawless 2014 season added yet another chapter in Germany on Saturday when the American became the first Brownlee Back To Winning Ways In Hamburg Alistair Brownlee said he was relieved afterwards to be back to his old self as the most successful man in World Triathlon Javier Gomez Makes It Three From Three Three races three wins Spain s Javier Gomez threw down yet another stellar performance in Yokohama on Saturday in a race that Gwen Jorgensen back on top at ITU World Triathlon Yokohama The USA s Gwen Jorgensen returned to the top of the ITU World Triathlon Series podium in style in Yokohama on Saturday pulling out a Now Playing Video Highlights of The WTS Abu Dhabi Up Next Video Daniela Ryf On Her Almost Perfect Day Switzerland s Daniela Ryf turned in a 56 14 swim a 4 50 46 bike and a 3 06 37 marathon to claim her first Ironman World Championship True on top at ITU WTS Stockholm Sarah True defended her title on Saturday as the American

    Original URL path: http://triathlete-europe.competitor.com/2016/03/09/video-highlights-of-the-wts-abu-dhabi (2016-04-25)
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  • Gallery: The World’s Toughest Endurance Challenges
    and the terrain inhospitable That s what makes the region the perfect stage for one of the toughest adventure races in the world the Patagonia Expedition Race Taking place over 372 miles 600km teams of four can expect to run bike and kayak at the very least over multiple gruelling days www patagonianexpeditionrace com Photo Luis Bertea View Larger Image 4 Deserts Ultramarathon Race Series Four deserts four races All last seven days and take place over 250km 155 miles of the world s most demanding terrain The 4 Deserts Ultramarathon race series is widely regarded as one of the toughest in the world for good reason Races in the Gobi Desert the Sahara the Atacama and Antarctica push athletes to their physical limits in some of the world s most inhospitable climates Athletes carry their own food and equipment with limited assistance offered along the way It is a true test of human endurance www 4deserts com Photo www racingtheplanet com View Larger Image Race Across America Taking in massive distances 4828km 3000miles a ridiculous amount of vertical meters covered 51 800m 170 000 feet sleep deprivation and an aggressive cut off time the Race Across America can understandably lay claim to being one of the world s toughest cycle races The race begins in Oceanside California and crosses 12 states en route to the finish line in Annapolis Maryland Teams of up to eight people have just 12 days to cover the distance although there are numerous solo entrants and finishers at every race www raceacrossamerica org Photo Chris Milliman View Larger Image Norseman As triathlon spreads around the world so does the desire for some athletes to tackle harder and longer challenges The Norseman is widely regarded as being one of the toughest long distance triathlons in the world To begin athletes jump from the back of a ferry into a freezing fjord before swimming 3 8km to the shore They then cycle 180km through the Norwegian mountains before running a marathon There are strict cut offs on the run and only the fastest athletes are allowed to finish on top of the 1880m 6200ft Gaustatoppen mountain www nxtri com Photo Kai Otto Melau Nxtri View Larger Image Red Bull X Alps The Red Bull X Alps is a biennial event challenging competitors to traverse the length of the European Alps from Salzburg in Austria to the Principality of Monaco using just a paraglider and a pair of legs Along the way competitors have to cover around 550miles 880km passing a number of turn points that are frequently located on some of the most inhospitable mountain terrain in Europe Paragliding experience is a must as is the ability to run anything up to 80km carrying all of your paragliding equipment www redbullxalps com Photo Vitek Ludvik Red Bull Content Pool View Larger Image Yak Attack Racing through the peaks of the Himalayas the Yak Attack is a 400km 248mile test of mountain biking endurance and nerve As

    Original URL path: http://triathlete-europe.competitor.com/2012/11/28/gallery-the-worlds-toughest-endurance-challenges (2016-04-25)
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  • Getting to Racing Weight for Triathletes
    winter recovery into winter training increasing our exercise levels we will inevitably increase our muscle tone If we were to go through a heavy period of strength training or a power phase the effect could be to increase muscle bulk this should only be minimal and thus possibly see increase in weight This could be seen as detrimental to our performance decreased economy however don t react negatively to muscle tone bulk if it is going to increase your performance check the clock The opposite side to the above situation is when you restrict your calorie intake so much that you start to loose fat free mass and this can lead to a drop off in performance strength Again check the clock power meter The nitty gritty So how do we go about calculating the number of calories we need per day This is a tough one as most normalized tables take into account your BMI Body Mass Index which in my view is a load of cods wallop For example a 5ft5 body builder with 6 body fat weighing in at 80kgs would come up as obese on a BMI scale so as you can see this does not work for athletes Another method that can be used provides a couple of intensity levels you have to mark yourself against 1 being low 2 is moderate and 3 is heavy However heavy could be manual labour So what about the age group triathlete who goes to work all day on a building site and still trains 12 hours per week Or the ironman athlete doing 20 30 hours of endurance training per week It s far too generic a method and does not give a good indication of the true work load carried out per day So we need to be a little bit more specific the example below is the method I have used for some time now and it works quite well Weight goal for performance Please note this is just an example to show the figures and not a prescription The optimum percentage figures for fat in male and female elite triathletes were given as 5 12 and 8 15 respectively by Wilmore and Costill in 1999 Weight 72 6kg Relative fat 25 measured with calipers or underwater weighing is the most effective Fat weight 18 2kg weight x 25 Fat free weight 54 4kg weight fat weight Relative fat goal 18 82 fat free Weight goal 66 3kg fat free weight 81 Weight loss goal 6 3kg Healthy deficit Athletes should aim to lose no more than 0 5 1kg per week losing more weight could lead to losses in fat free mass Once you reach your upper limit of your goal weight you should look for supervision form a professional to help reduce weigh further and this should be done at an even slower rate less that 0 5kg per week again not to have a detrimental effect on performance In order to change

    Original URL path: http://triathlete-europe.competitor.com/2016/04/19/getting-to-racing-weight-for-triathletes (2016-04-25)
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  • The Dangers of Under Fuelling
    lack of energy or calories left over for daily functioning after accounting for the energy cost of training While this cost of training can be significant in triathlon training you shouldn t underestimate what your body requires in order to recover from such training and continue to function optimally in daily life It might seem that cutting back on calories leads to minor problems a poor workout here and there the actual backlash of not consuming enough calories can often be even more complex than athletes realise The consequences can range from mildly disruptive to serious Beyond affecting hormonal function in women and with emerging hormonal data on men this deficiency can also impair metabolic rate the immune system gastrointestinal function heart health protein synthesis and psychological health in both female and male triathletes For example a triathlete may reduce their calorie intake to reduce weight and body fat but find that at some point their weight loss efforts come to a halt This is the downside of under eating and the effect it has on your metabolism Other signs of RED S could be frequent injuries recurring colds and other illnesses and poor recovery from training nothing a triathlete should even get close to Below are some highlights from the RED S committee s risk assessment model which can help identify athletes who may be at risk Possible signs of RED S Prolonged abnormally low body fat Substantial weight loss 5 to 10 percent of body mass in 30 days Low energy availability of prolonged or severe nature Abnormal menstrual cycle in women History of one or more stress fractures associated with hormonal dysfunction and low energy availability Reduced bone mineral density Possible outcomes of RED S Decreased endurance performance Increased injury risk Decreased training response Decreased glycogen stores Decreased muscle strength Depression Irritability Decreased concentration and coordination Impaired judgment While determining energy needs can be complex and left to the expertise of a sports dietitian to zero in on your target calories for specific training days you can make some estimates based on established formulas Your total energy needs for the day are a combination of your Resting metabolic rate RMR Daily physical activity Training expenditure Thermic effect of food It is not practical or likely that all of these factors will be measured directly in each triathlete some estimations can be made using calories per kilogram based on that day s training Current guidelines are Rest day or very mild activity 26 31 kcal kg Up to one hour of moderate exercise 33 37 kcal kg 1 2 hours moderate intensity exercise 40 53 kcal kg Several hours of activity 53 63 kcal Kg Let s look at a male triathlete who weighs 75kg has a desk job and on a given day does a 60 minute high intensity swim in the morning and a 90 minute run in the evening His total energy requirements for that day are 4 200 calories To continue reading this article

    Original URL path: http://triathlete-europe.competitor.com/2016/04/18/the-dangers-of-under-fuelling (2016-04-25)
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  • The benefits of super greens
    antioxidant and anti inflammatory benefits chard cannot be overlooked as one of the healthiest vegetables out there it also helps regulate blood pressure The leaves are mild and similar to beet greens but the stems and ribs are more bitter so they taste best cooked Rainbow chard is a fun and colourful addition to soups or sauté any chard with olive oil salt and pepper and toss with roasted squash for a nutrient rich side dish Watercress This crisp and peppery green is a great source of antioxidants from vitamins A and C while the high water content acts as a digestive aid Watercress similar to arugula is the perfect substitute for lettuce in salads and on sandwiches or tossed with olive oil and balsamic vinegar as a bright pizza topping Turnip and beet greens Ever wonder what to do with the greens sprouting out of your favourite root vegetables Green up some classic recipes with a healthy dose of vitamins A C and K along with essential minerals like potassium magnesium and iron Beet greens are the mildest tasting and resemble spinach in flavour while turnip greens along with mustard greens are a bit more spicy All of these are delicious sautéed until tender with vegetable stock olive oil salt and pepper and used in place of spinach in lasagna or tossed with peppers and onions for enchilada filling Related Stories Quick swaps to improve your diet Juicing essentials Benefits Ingredients Why And How To Give Kale A Try Why it helps to have a rival FILED UNDER Nutrition TAGS Benefit Collard greens dandelion greens Kale super green Swiss and rainbow chard Turnip and beet greens Vegetable watercress Most Read Popular Now Most Watched The 1 Workout To Get You Ready For Ironman Exercises to improve your reactive strength

    Original URL path: http://triathlete-europe.competitor.com/2016/04/14/the-benefits-of-super-greens (2016-04-25)
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