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  • Why you need to run fast… and slow
    Videos Tim DeBoom On Winning Kona You Have To Have A Mean Streak Siri Lindley Have purpose to improve your 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 Video How to ride long You might be taking part in an organised sportive gran fondo or audax Or you might just be after a long fulfilling day in the saddle Now Playing Why you need to run fast and slow Up Next Video 3 Drills For A Better Running Stride These three drills will help form

    Original URL path: http://triathlete-europe.competitor.com/2016/03/10/why-you-need-to-run-fast-and-slow (2016-04-25)
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  • Features - - Triathlete Europe
    2016 The BEST Swim Centre Lives Up To Its Name Situated on the South Coast of Mallorca lies a small town of Colonia Sant Jordi that is host to TOWER 26 Be Race Ready Podcast By Dan Speed Published April 13 2016 TOWER 26 Podcast Episode 3 The 4 essential ingredients to become a better triathlon swimmer In this episode Jim and Gerry revisit the Why Triathletes Should Hire A Swimming Coach By Bryan Mineo Published April 12 2016 Hiring a swimming coach can be one of the most valuable investments a triathlete can make Hiring a triathlon coach is nearly requisite The positive power of motivational messaging By Mackenzie Lobby Havey Published April 8 2016 According to new research the fans holding signs and cheering at races may be providing more than just mild amusement for athletes The 3 Ways to Step up Your Game By Jordan Blanco Published April 8 2016 Lessons from five professional women whose commitment to their sport holds lessons for all of us In early 2012 I interviewed five Gwen Jorgensen Shares 3 Keys To Her Success By Triathlete Europe Published April 6 2016 Two time ITU world champion Gwen Jorgensen chats with Trainingpeaks com about the process behind her winning ways After suffering a flat Next Page 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

    Original URL path: http://triathlete-europe.competitor.com/category/features (2016-04-25)
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  • Search
    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 Cape Town Six Weeks To New Run Speed Video Mirinda Carfrae Body Shoot Video how to nail bike climbing for free Video How To Set Up Your Garmin Edge 810 Video How To Ride In Rain And Wet Weather Video Don t Be THAT Triathlete Video 3 Drills For A Better Running Stride Video GCN 20 Minute High Intensity Indoor Cycling Workout Video How To Set Up Your Bike For Triathlon Video An Exercise To Strengthen Your Legs Back Video Highlights of The WTS

    Original URL path: http://triathlete-europe.competitor.com/search (2016-04-25)
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  • Quick Set Monday: Swim, Pull, Repeat
    swim on 50 best average 200 cool down Total 4600 RELATED Seven Essential Tips For Becoming A Better Swimmer B 300 swim 100 kick warm up 8 50 on 1 00 descend 1 4 1 300 pull on 6 00 100 easy 100 moderate 100 strong 3 100 swim on 2 00 6 50 swim on 55 best average 1 300 pull on 6 00 50 strong 100 smooth 3 100 on 1 45 50 non free 50 free 6 50 swim on 1 00 best average 1 300 pull on 6 00 3 5 breathing by 50 3 100 on 2 30 50 kick 50 swim 6 50 swim on 1 05 best average 200 cool down Total 3700 RELATED Ask Coach Sara Best Excercises For Shoulder Strength C 300 swim 100 kick warm up 8 50 with 20 sec rest descend 1 4 1 300 pull 100 easy 100 moderate 100 strong 3 100 swim with 20 sec rest 6 50 swim with 10 sec rest best average 1 300 pull 50 strong 100 smooth 200 cool down Total 2200 Related Stories Quick Set Monday 25s With Recovery Pulls Quick Set Monday Four By Quick Set Monday Set With Choices Quick Set Monday Descending 150s Swim Workout For Triathletes FILED UNDER Training TAGS quick set monday 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

    Original URL path: http://triathlete-europe.competitor.com/2016/04/25/quick-set-monday-swim-pull-repeat (2016-04-25)
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  • The keys to nutritional recovery
    recovery Hydration glycogen replacement and biochemical balance encompassing inflammation and oxidation repair of tissue damage and restoration of normal immune function Attention to any one of these areas will aid post exercise recovery but attention to two or three areas will optimise recovery and set you up for better training and performance down the road Hydration The research is quite clear on a couple of important points with regards to hydration during and after exercise The first is that you will become dehydrated even with a short workout Count on it and plan for it The second is that electrolyte beverages with low sugar concentrations are clearly superior to water in absorption and retention in the body Glycogen Replacement The most important effect of your post exercise snack is to rapidly stimulate glycogen resynthesis Almost any combination of carbs and protein will do the job a peanut butter and jelly sandwich a glass of chocolate milk one of the commercial post exercise recovery drinks etc Endurance athletes should shoot for about 300 500 carbohydrate calories consumed as soon as possible following exercise Biochemical Balance The biochemical changes that occur during exercise encompass a wide range of systemic disruptions such as increased inflammation and oxidation tissue damage mostly to the skeletal muscles and lungs and temporary suppression of immune system activity If not adequately addressed these biochemical derangements can increase your risk of illness colds flu and other respiratory tract infections injury tendonitis fasciitis and stress fractures and overtraining lethargy depression and irritability Getting inflammation and oxidation under control is as easy as getting some more antioxidants into your diet Brightly colored berries blueberries blackberries and raspberries most fruit juices orange grape and apple and even dietary supplements that contain flavonoids antioxidant and proteolytic enzymes anti inflammatory are an easy approach to combating these biochemical compounds that can delay tissue repair Enhancing the tissue reparative process is also fairly simple The protein that you may already be consuming with your post exercise carb based snack will provide the amino acid building blocks that the body will use to rebuild damaged muscle tissue Finally one of the most overlooked aspects of post exercise recovery is restoring immune system function Intense bouts of training and competition can suppress immune function for a full day or more with a marathon distance run suppressing immune system activity for about two weeks Restoring immune function back to normal levels is partially accomplished by consuming antioxidant and anti inflammatory nutrients but also by providing specific amino acids glutamine and the three branched chain amino acids valine leucine and isoleucine that immune cells use as a fuel source when fighting infection and repairing tissue damage Most of us have no need to become Tour de France adept at post exercise recovery so we can ride 100 miles a day for three weeks However the majority of us maintain our endurance training as just one part of our complicated lives Enhancing your ability to recover quickly and fully can

    Original URL path: http://triathlete-europe.competitor.com/2016/04/11/the-keys-to-nutritional-recovery?utm_medium=whats-hot (2016-04-25)
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  • Pull buoy tips for beginners
    how you make adjustments when the buoy is between your ankles shins knees lower thighs etc FAQ s Q Which end goes up A Most buoys have a larger side There is no specific answer for this question but I recommend putting the large side toward your butt so there is less underwater drag and fits most comfortably Q What do I do if the buoy doesn t support my legs A Use TWO buoys Hold one buoy just below your crotch and another just above your knees Q Is there a pull buoy option for petite athletes A Yes many swim companies sell a junior buoy that is smaller and less buoyant than the adult size A quick online search will bring up a few options Related Stories Swim Tip Getting The Correct Hand Position Should You Finish A Bad Training Session The Perfect Two Week Taper How to do a proper plank FILED UNDER Gear Tech TAGS advice beginner how to pull buoy Use 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

    Original URL path: http://triathlete-europe.competitor.com/2016/03/22/pull-buoy-tips-for-beginners?utm_medium=whats-hot (2016-04-25)
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  • Why Your Energy Drink Makes You Tired
    Montana researchers found that 5 hour Energy which contains caffeine and taurine was no better than flavored water in extending endurance reducing fatigue increasing focus and speeding reaction times The researchers then compared the taurine containing energy shot to one that did not contain taurine but did contain a small amount of carbohydrate and protein and found the non taurine energy shot was 200 more effective And most surprising the non taurine energy shot contained 32 less caffeine than 5 hour Energy The reason why taurine blunts the effect of caffeine may be explained by recent studies on how taurine works Within our brain we have specific receptors responsible for increasing alertness and others for decreasing alertness Researchers from Cornell Medical College have shown that taurine activates those receptors responsible for decreasing mental alertness and increasing sleep The scientists concluded that the inclusion of taurine in supplements like 5 hour Energy is puzzling because instead of being a pick me up taurine has a sedative effect on the brain This sedating effect may play a role in the crash people often report after drinking taurine caffeine energy drinks like Red Bull and 5 hour Energy This energy crash should not be a surprise to the manufacturers Unpublished studies conducted by 5 hour Energy showed 24 of the subjects taking 5 hour Energy experienced a moderately severe crash that left them extremely tired and in need of rest RELATED Taurine Is Sucking The Energy Out Of Your Energy Drink The bottom line when it comes to choosing an energy product look at the ingredient list and if the product contains taurine avoid it The last thing a time squeezed triathlete needs is an energy product that makes them tired Dr Portman a prominent sports science researcher is author of Nutrient Timing

    Original URL path: http://triathlete-europe.competitor.com/2014/05/15/why-your-energy-drink-makes-you-tired?utm_medium=whats-hot (2016-04-25)
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  • Joe Friel: The Six Most Common Triathlon Mistakes
    have vague ideas of what they are trying to accomplish in training For the most part they are hoping something magical happens and somehow have a good race The fix You must have a purpose for every workout That purpose should be aerobic endurance muscular force muscular endurance anaerobic endurance speed skills or recovery The higher one s goals the more important this becomes 5 Set goals much too high People think that shooting for the stars means if they fall short they will still make it to the moon It doesn t work that way In fact this does just the opposite If the goal is obviously out of reach there is no motivation to even try for it It just becomes wishing and hoping The fix Goals must be just barely out of reach to be effective 6 Too much emphasis on weekly miles For the advanced triathlete the key to race success is appropriate intensity not how much weekly volume is generated The fix If your goal is to run a sub 40 minute 10K off the bike in an Olympic distance then the key determiner of success will be how much sub 40 pace work is done not how many miles run in a week Photo Delly Carr ITU Media is an elite certified USA Triathlon and USA Cycling coach and holds a master s degree in exercise science Friel is the author of 10 books on training for endurance athletes including the popular and best selling Training Bible book series You can learn more at trainingbible com Follow Triathlete Europe on Twitter triathleteurope and be the first to know about training plans gear reviews race reports and the very latest triathlon news Related Stories Swim Tip Getting The Correct Hand Position Should You Finish A

    Original URL path: http://triathlete-europe.competitor.com/2016/04/19/joe-friel-the-six-most-common-triathlon-mistakes-2?utm_medium=whats-hot (2016-04-25)
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