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  • A Core Workout To Improve Performance And Prevent Injury
    the general public does Here are a few interesting fact about back pain Low back pain is the leading cause of disability across the globe 1 Half of working Americans reported having back pain within the year 2 Hip and back pain is the second most common reason to visit the doctor s office the leading cause is respiratory infection 3 Most back pain is mechanical not acute or from an accident but from faulty movement patterns 4 As many as 85 percent of us will experience at least one episode of back pain in our life according to the National Institutes of Health and World Health Organization Hip and Core Strength Session Above is a hip and core session that will help get the season off on the right footing Always let the repetition scheme guide your selection of load Never lift more than you are capable of Always trust your intuition when it comes to exercise Less is better particularly at the onset of any strength protocol I recommend organizing these exercises in groups or circuits of three or four exercises at a time Take as little rest as you need between exercises while still performing them safely and effectively We should aim to trim the rest to somewhere between 10 and 20 between exercises and 1 2 minutes between groups or circuits DO NOT draw the navel in often referred to as the drawing in maneuver or hollowing out as many of us were taught Instead brace the entire trunk by stiffening the anatomy as if bracing for a physical impact A stable trunk is one that is super stiff which can only be created through bracing the entire trunk Spine biomechanist Stuart McGill has very eloquently demonstrated this multiple times 5 The Workout 1 Introduction 2 Lateral Crawl 3 sets of 6 repetitions 3 Squat and Press 3 sets of 8 12 reps make sure to allow the ankle knee and hip to articulate 4 Prone med ball toss 3 sets of 8 12 reps be very careful and mindful here do not extend too much and never use too much load Take a break of 1 to 2 minutes if need be before the next grouping 1 Core contract and hold 3 sets of 4 6 reps of 10 contract and hold with 03 05 rests between 2 Walking chest press on cable cross 4 sets of 6 9 reps per limb If you do not have access to similar machine you can use a band or regular pulley and just move one limb at a time stepping forward once then back to neutral 3 Torso twist with cable or band 3 4 sets of 9 12 reps Select the load carefully and never force the range of motion or anatomical position Take a break of 1 to 2 minutes if need be before the next grouping 1 Walking shoulder abduction with press 3 4 sets of 6 9 reps per limb on both phases

    Original URL path: http://triathlete-europe.competitor.com/2016/02/26/a-core-workout-to-improve-performance-and-prevent-injury (2016-04-25)
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  • Make your IRONMAN dreams come true in 2016
    On The Emergence Of Daniela Ryf Last week we caught up with Mirinda Carfrae at the Desert Mountain Club in Scottsdale Ariz a new sponsor of Carfrae s The Racing Weight The Benefits Of Eating A Big Breakfast In this video Racing Weight author Matt Fitzgerald discusses the importance of breakfast in an endurance athlete s diet Studies have 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 on firing your hip Richard Murray On Winning 45K At Island House Invitational ITU star Richard Murray raced for three days in a row against a top field of 10 men for a massive prize purse in the Bahamas over the Video Jan Frodeno s Kona Awards Speech 2015 Ironman world champion Jan Frodeno took the stage at the Banquet of Champions the Sunday following the race Frodeno thanks his Video Daniela Ryf s Kona Awards Speech 2015 Ironman world champion Daniela Ryf took the stage at the Banquet of Champions the Sunday following the race She thanks her supporters Video Raelert s Podium Return At 39 and after a couple lackluster years Germany s Andreas Raelert came back strong with a second place finish at the Ironman World Now Playing Make your IRONMAN dreams come true in 2016 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 Highlights of The WTS Abu Dhabi Jodie Stimpson Returns To Top Of WTS Podium Claiming her first WTS victory since 2014 Great Britain s Jodie Stimpson finally earned her Most Read Popular Now Most

    Original URL path: http://triathlete-europe.competitor.com/2016/01/27/make-your-ironman-dreams-come-true-in-2016 (2016-04-25)
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  • Med Tent: Why Are My Muscles Cramping?
    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 Swim Tip Getting The Correct Hand Position Should You Finish A Bad Training Session Why you should run on grass Hit The Track Interval Sessions For Every Distance And Ability Pull buoy tips for beginners blueseventy Launches Industry s First Cold Water Wetsuit Joe Friel The Six Most Common Triathlon Mistakes WIN 4 nights at the Bluewater Sport hotel free entry into BEST Fest How To Improve Your Lactate Clearance Rate 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

    Original URL path: http://triathlete-europe.competitor.com/2015/12/18/med-tent-why-are-my-muscles-cramping (2016-04-25)
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  • Video: Mirinda Carfrae On The Emergence Of Daniela Ryf
    in one of his final pre race training efforts Jodie Swallow In Good Place For Kona After Tough Year Great Britain s Jodie Swallow stopped by the Triathlete house to chat with Michael Lovato about her tough summer making the decision to Kona Training Log Rinny s Energy Lab Run What does Mirinda Carfare s workout entail one week away from the Ironman World Championship Watch along as she runs the Energy Lab with Tim DeBoom On Winning Kona You Have To Have A Mean Streak Inside Linsey Corbin s Pain Cave Linsey Corbin who established a new female American record in the iron distance at this year s Ironman Austria recently transformed her How To Brake Like A Pro Using your bike s brakes properly is a key skill and one that people often get wrong when out cycling Here s our guide to how Sebastian Kienle On Being A Professional Triathlete Two time Ironman 70 3 world champion Sebastian Kienle sat down with Triathlete Europe while at an Orca media event in Fuerteventura Recalled The Most Dramatic Ironman Duel Fifteen years after Julie Moss put Ironman on the map with her dramatic crawl to the finish two women almost re created that harrowing Now Playing Video Mirinda Carfrae On The Emergence Of Daniela Ryf Up Next Caroline Steffen On Kona I Have Absolutely Nothing To Lose Caroline Steffen s Ironman World Championship race strategy is simple just go for it The consistent Kona performer says that at this Video Liz Blatchford Ready To Return To Kona Podium Australia s Liz Blatchford was impressive in her rookie race at the Ironman World Championship in 2012 running her way to a third place Most Read Popular Now Most Watched The 1 Workout To Get You Ready For Ironman Exercises to

    Original URL path: http://triathlete-europe.competitor.com/2015/12/14/video-mirinda-carfrae-on-the-emergence-of-daniela-ryf (2016-04-25)
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  • Racing Weight: The Benefits Of Eating A Big Breakfast
    Leanda Cave of Great Britain has spent significant time on the Big Island in preparation for this year s race Craig Alexander Kona Picks And Life After Ironman Three time Ironman world champion Craig Alexander shares his Kona podium picks talks about being on the island as a spectator and dives Rachel Joyce I ve Done Some Of The Best Sessions Of My Great Britain s Rachel Joyce has had several top finishes at the Ironman World Championship but she has yet to take the title She Video Gordon Ramsay Set To Compete In Kona For Second Time Celebrity chef Gordon Ramsay will go after his second attempt at the Ironman World Championship this Saturday in Kailua Kona Ramsay Video Chris McCormack Picks His Kona Favorites Two time Ironman world champion Chris McCormack who now coaches Kona contender Caroline Steffen SUI shares who he thinks will be in the Jodie Swallow In Good Place For Kona After Tough Year Great Britain s Jodie Swallow stopped by the Triathlete house to chat with Michael Lovato about her tough summer making the decision to Video Mirinda Carfrae On Being The Kona Underdog Three time Ironman world champion Mirinda Carfrae AUS chats about the pressure heading into Saturday s race the attention that s Now Playing Racing Weight The Benefits Of Eating A Big Breakfast Up Next Video O Donnell I m proud of taking the risk The 2015 Ironman World Championship top American Tim O Donnell took a risk on the bike and rode ahead of the pack of known super cyclists Video Jan Frodeno Recaps His World Championship Day In Kona Germany s Jan Frodeno earned his first Ironman World Championship title on Saturday becoming the first athlete to claim both an Olympic Most Read Popular Now Most Watched The 1

    Original URL path: http://triathlete-europe.competitor.com/2015/12/03/racing-weight-the-benefits-of-eating-a-big-breakfast-4 (2016-04-25)
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  • Richard Murray On Winning $45K At Island House Invitational
    cramping in endurance athletes and offers strategies for preventing it from Video Mirinda Carfrae On The Emergence Of Daniela Ryf Last week we caught up with Mirinda Carfrae at the Desert Mountain Club in Scottsdale Ariz a new sponsor of Carfrae s The Racing Weight The Benefits Of Eating A Big Breakfast In this video Racing Weight author Matt Fitzgerald discusses the importance of breakfast in an endurance athlete s diet Studies have 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 on firing your hip Video Jan Frodeno s Kona Awards Speech 2015 Ironman world champion Jan Frodeno took the stage at the Banquet of Champions the Sunday following the race Frodeno thanks his Video Daniela Ryf s Kona Awards Speech 2015 Ironman world champion Daniela Ryf took the stage at the Banquet of Champions the Sunday following the race She thanks her supporters Video Raelert s Podium Return At 39 and after a couple lackluster years Germany s Andreas Raelert came back strong with a second place finish at the Ironman World Now Playing Richard Murray On Winning 45K At Island House Invitational 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 Highlights of The WTS Abu Dhabi Jodie Stimpson Returns To Top Of WTS Podium Claiming her first WTS victory since 2014 Great Britain s Jodie Stimpson finally earned her 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

    Original URL path: http://triathlete-europe.competitor.com/2015/11/10/richard-murray-on-winning-45k-at-island-house-invitational (2016-04-25)
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  • Why it helps to have a rival
    to keep in mind that sports psychologists first and foremost steer athletes toward a mastery focus when it comes to athletic competition This means that they favour an athlete putting his energies into enhancing his own abilities through training and practice rather than placing emphasis on elements outside themselves like rivalries With that said Mintz adds If you are not trying to make technical improvement rivalry can provide a motivational enhancement However the circumstances where a rival may be detrimental to performance occur when you allow your competition to distract you from the task at hand When you get too wrapped up in racing your training partner or crosstown opponent you can end up losing concentration and making strategic mistakes in the execution of a race or workout If you are not working on anything other than maintaining optimal intensity of effort however then practicing with a rival or competitive partner can possibly be helpful Mintz explains Having a rival who is slightly more productive and able to maintain a slightly higher rate of performance may enable you to follow them and increase your pace and intensity While having a rival of equal or slightly higher ability level can help motivate you in certain types of workouts you stand to experience the greatest boost in racing environments A rival s presence can possibly increase an athlete s sense of purpose and meaning regarding an event Mintz says Power control and aggression are powerful forces in the psychology of human performance which can become very visible during rivalry situations 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 Blogs TAGS advice Benefit competition improve Personal Best rival speed Tips Most Read

    Original URL path: http://triathlete-europe.competitor.com/2015/11/30/why-it-helps-to-have-a-rival (2016-04-25)
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  • Macca’s Musings: The Soul Of Triathlon
    memories of triathlon as a teenager didn t seem as romantic when I compared them to my memories of the sport today I was annoyed at myself and frantically searched the Internet for races to do I felt like I was 18 again I found two races in California that I could enter and I slipped onto the website and paid for my entry I wanted no fanfare or special treatment I was simply going to go and have fun in the same way I did as a kid Swim bike and run as hard as I could early on a weekend morning and enjoy everything that is triathlon I turned up at a race in Huntington Beach California and the following day at the oldest triathlon race series in the world Bonelli Park in L A A back to back weekend of racing just like I would have done years ago My motivation was old school just have fun and hurt myself and enjoy the people who were here to do the same thing It was your typical community triathlon weekend great atmosphere good energy simpler staging I was stoked to see the same good time feel that has always been a part of triathlon It was a surreal awesome experience and in my mind I checked it off again This sport isn t in danger of going anywhere The people are its biggest asset and it is still as addictive as ever I took my time to roll down to the swim start with everyone else and just soak up the energy I racked my bike in the middle of the transition area next to a couple of beach cruisers and on a rack with three first time triathletes It made for an awesome transition picture It was seriously cool and I could not get the smile off my face from the minute the gun went off until I crossed the line It was awesome I spent my time after the race hanging out with many of the first timers who raced and I listened to their stories There was no talk of drafting calls or aero helmets no mention of power numbers or compression garments It was the old simple stuff of how tough the run was and how great the course was in their local town It was unbelievably refreshing I have not enjoyed a triathlon series like that in years For many of us who have been doing triathlon a long time we can sometimes neglect these races and justify that decision around the basis of I am training for something bigger I honestly don t think there is anything much bigger than these races No Ironman no marquee race I have done will truly match the enthusiasm and the energy of a local community triathlon It is amazing to feel that again and you can only connect and find that in races like this They are the soul of the sport and the race

    Original URL path: http://triathlete-europe.competitor.com/2015/10/06/maccas-musings-the-soul-of-triathlon (2016-04-25)
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