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  • Kona Winner’s Gallery: Jan Frodeno
    Larger Image Kona Winner s Gallery Jan Frodeno Kona Winner s Gallery Jan Frodeno View Larger Image Kona Winner s Gallery Jan Frodeno Kona Winner s Gallery Jan Frodeno View Larger Image Kona Winner s Gallery Jan Frodeno Kona Winner s Gallery Jan Frodeno View Larger Image Kona Winner s Gallery Jan Frodeno Kona Winner s Gallery Jan Frodeno View Larger Image Kona Winner s Gallery Jan Frodeno Kona Winner s Gallery Jan Frodeno View Larger Image Kona Winner s Gallery Jan Frodeno Kona Winner s Gallery Jan Frodeno View Larger Image Kona Winner s Gallery Jan Frodeno Kona Winner s Gallery Jan Frodeno View Larger Image Kona Winner s Gallery Jan Frodeno Kona Winner s Gallery Jan Frodeno View Larger Image Kona Winner s Gallery Jan Frodeno Kona Winner s Gallery Jan Frodeno View Larger Image Kona Winner s Gallery Jan Frodeno Kona Winner s Gallery Jan Frodeno View Larger Image Kona Winner s Gallery Jan Frodeno Kona Winner s Gallery Jan Frodeno View Larger Image Kona Winner s Gallery Jan Frodeno Kona Winner s Gallery Jan Frodeno Photos John David Becker Germany s Jan Frodeno claimed his first Ironman World Championship in 8 14 40 thanks to a 50 50 swim a 4 27 27 bike and a 2 52 21 marathon Related Stories Ironman Outlines Kona Registration Opportunities Jan Frodeno To Race Challenge Roth How Can I Make My Transitions Faster Quick Set Monday 4 500 FILED UNDER Photos TAGS Jan Frodeno Kona Photo Galleries Exercises to improve your reactive strength The BEST Swim Centre lives up to its Name How To Beat Piriformis Syndrome First Ride Rotor Uno hydraulic drivetrain Shimano Introduces New Road Hydraulic Disc Brakes 9 Stretch Cord Exercises To Improve Swim Strength And 15 Minute TRX Run Strength Workout Exercises To Build Your

    Original URL path: http://triathlete-europe.competitor.com/2015/10/21/kona-winners-gallery-jan-frodeno-2 (2016-04-25)
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  • IRONMAN World Championship Race Analysis: 8th Place Overall Amateur Steve Mantell
    K Mantell put his power out in an even fashion as shown by his Variability Index VI of 1 01 This means that rather than surging and slowing Mantell s output is even and steady This is the most efficient way to ride and a VI of 1 05 or less is the goal for any IRONMAN course On the climb to Hawi Mantell pushed his wattage to 235 still with room for the upper end of his goal Even with the bump in effort Mantell felt in control and kept his heart rate under 160bpm to help avoid overheating Mantell also understood that dehydration was a very real concern over the full day As he did for his power output Mantell had a strategy that he continued through the entire ride My main goal of the bike was to deliver myself to the run with as little dehydration damage as possible he commented To quantify this I knew I needed to keep my heart rate under 160 as much as possible to avoid overheating I must have gone through 10 to 12 water bottles between drinking and squirting them into my helmet I slowed down for each aid station to get cold bottles After getting his special needs and making a quick pit stop Mantell encountered the legendary crosswinds that often wreak havoc on those who have gone too hard too early With energy still in the tank Mantell used the rolling hills along the Queen K to gain some time on his competitors Viewing the same 45 mile section from his ride out on the way back to Kona Mantell s power does drop slightly to 216 AP and 221 NP This is a very minimal drop in power To go with that his VI only bumped up to 1 02 meaning he was still very smooth with his effort and did not need to rest on any downhills His patient strategy strength and good decision making helped Mantell bike a 4 45 32 His overall metrics of an IF of 73 and VI 1 03 are right in the range of what a top age group male should have But while he had a strong bike the marathon was still to come View Mantell s full power file The Run On the run Mantell s patience on the bike continued to pay off Starting at a 7 00 minute pace he was confident he could hold that pace I rarely looked at my watch to see the pace remarked Mantell I wanted to run high 6 minute pace and whenever I looked down it was around 7 minute pace so I thought I was all good I mainly just focused on managing the heat and running steady I had a good cooling plan in place with ice and used Base salt which worked great Mile after mile Mantell ran a 7 00 to 7 05 pace despite the heat and rolling terrain Amazingly his fastest mile split

    Original URL path: http://triathlete-europe.competitor.com/2015/10/20/ironman-world-championship-race-analysis-8th-place-overall-amateur-steve-mantell (2016-04-25)
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  • Photos: 2015 Hawaii Ironman Swim
    below the water in Kailua Bay to join the more than 2 300 athletes set to compete in the 2 4 mile swim in the 2015 Ironman World Championship and captured these beautiful images Related Stories Swim Tip Getting The Correct Hand Position Managing Your Energy Levels On The Triathlon Swim Learn to Love The Triathlon Swim Open Water Skills In The Pool FILED UNDER Photos TAGS Kona Photos swim Photo Galleries Exercises to improve your reactive strength The BEST Swim Centre lives up to its Name How To Beat Piriformis Syndrome First Ride Rotor Uno hydraulic drivetrain Shimano Introduces New Road Hydraulic Disc Brakes 9 Stretch Cord Exercises To Improve Swim Strength And 15 Minute TRX Run Strength Workout Exercises To Build Your Swim Strength First Ride New Mavic carbon clinchers Brown Kessler Win Again At Ironman New Zealand Mario Mola Jodie Stimpson Win WTS Opener In Abu Dhabi Photos Preview The 2016 ITU World Triathlon Series 1 of count More Galleries 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 Hit The Track Interval Sessions For Every Distance And Ability The 1 Workout To Get You Ready For Ironman 16 Week Ironman 70 3 Training Plan Pull buoy tips for beginners Swim Cramps What

    Original URL path: http://triathlete-europe.competitor.com/2015/10/15/photos-2015-hawaii-ironman-swim (2016-04-25)
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  • How Hot Was Kona 2015? Comparing Marathon Times
    s data slightly Taking Carfrae s time out of the average still shows a difference of more than three and a half minutes 2015 Top 10 Men Marathon Times 1 Jan Frodeno 2 52 21 2 Andreas Raelert 2 50 02 3 Timothy O Donnell 2 55 46 4 Andy Potts 2 53 45 5 Tyler Butterfield 2 56 19 6 Cyril Viennot 2 53 05 7 Eneko Llanos 3 04 10 8 Sebastian Kienle 3 06 08 9 Brent McMahon 3 06 02 10 Boris Stein 2 58 48 Average 2 57 38 2014 Top 10 Men Marathon Times 1 Sebastian Kienle 2 54 36 2 Ben Hoffman 2 51 25 3 Jan Frodeno 2 47 46 4 Andy Potts 2 48 18 5 Cyril Viennot 2 51 55 6 Nils Frommhold 2 52 45 7 Timothy Van Berkel 2 50 53 8 Frederik Van Lierde 2 56 21 9 Bart Aernouts 2 50 12 10 Romain Guillaume 2 59 58 Average 2 52 24 2015 Top 10 Women Marathon Times 1 Daniela Ryf 3 06 37 2 Rachel Joyce 3 08 42 3 Liz Blatchford 3 06 25 4 Michelle Vesterby 3 17 14 5 Heather Jackson 3 07 53 6 Susie Cheetham 3 06 55 7 Sarah Piampiano 3 06 33 8 Camilla Pedersen 3 25 23 9 Caroline Steffen 3 15 27 10 Lucy Gossage 3 15 51 Average 3 11 42 2014 Top 10 Women Marathon Times 1 Mirinda Carfrae 2 50 26 2 Daniela Ryf 3 07 00 3 Rachel Joyce 3 06 27 4 Jodie Swallow 3 08 45 5 Caroline Steffen 3 08 43 6 Julia Gajer 3 04 39 7 Elizabeth Lyles 3 03 24 8 Gina Crawford 3 01 49 9 Mary Beth Ellis 3 21 24 10 Liz Blatchford

    Original URL path: http://triathlete-europe.competitor.com/2015/10/14/how-hot-was-kona-2015-comparing-marathon-times (2016-04-25)
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  • The Perfect Two-Week Taper
    is this 80 per cent of athletes that tend to respond in a typical way and perform well from the outlined approach There are many that fall out of this bucket of athletes but it should provide a platform to build from While I am calling out disclaimers I may as well add another This lead in only works if you have previously been consistent in your training and approach This is not a magic bullet but rather an approach to transfer your fitness into fast racing So with that let s investigate Framing The Taper I have always been a little uncomfortable with the word taper It seems to do some very funny things to an athlete s psyche and induces all sorts of questions and worry when none is needed I have also observed way too many athletes try to use a taper as a last chance bid to rest themselves out of a reservoir of fatigue induced by a massive load of training without integrated recovery The big taper or rest out of deep fatigue is always unsettling and a little bit of a game of luck to time the recovery I tend to have most athletes use the last couple of weeks as a sharpening period with much of the resting done quite a way out from the actual race itself This brings me to the first rule of thumb for preparing for a key event Rest Early Then Build Or Sharpen Into The Race This means that depending on how important the event is I prefer to give an athlete a few days of real clean out or rest before the last preparation or training for race day For Ironman or half Ironman distances this typically means three to five days or greatly reduced volume and intensity about 11 15 days out from race day Thisisa time to allow massive rejuvenation recovery and repair The result of this rest will be varied but you might experience a feeling of lethargy and tiredness as your body begins to adapt to the previous training load and repair Feeling flat in training is normal and you are certainly not in a place to perform your best following this little rest period but luckily you still have many days to go before it is time to perform If you repair and recover well and rid your body of previous fatigue you can now begin to sharpen into your race and actually build into the event itself You should respond quickly to workload as well as to rest and have much greater control into how much training you will do before race day Next Related Stories Swim Tip Getting The Correct Hand Position Should You Finish A Bad Training Session How to do a proper plank Why you should run on grass FILED UNDER Training TAGS advice hydration Nutrition Pre Race programme recovery rest Strategy Taper Tapering Tips Most Read Popular Now Most Watched The 1 Workout To Get You

    Original URL path: http://triathlete-europe.competitor.com/2016/04/25/the-perfect-two-week-taper/1 (2016-04-25)
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  • The Perfect Two-Week Taper
    filling any additional time with thoughts about the race Assuming you are prepared and have sorted out your logistics worrying about the race will only add tension and further worry Daily thoughts of racing and logistics are absolutely fine but ensure you do this at structured times Give yourself 30 minutes each day to truly envision every aspect of the race thinking through warm ups nutrition pacing and whatever needs addressing No more Use that magic 30 minutes and after that forget about the race until the next day The final component of recovery that needs to be mentioned twice in this article is fuelling I have written plenty about the need for proper fuelling but it becomes an even greater area of focus in your race lead up No matter how easy or short your training session is ensure you fuel during and following your workout Make it a priority and never miss fuelling post workout it s as simple as that laquo Previous Next Related Stories Swim Tip Getting The Correct Hand Position Should You Finish A Bad Training Session How to do a proper plank Why you should run on grass FILED UNDER Training TAGS advice hydration Nutrition Pre Race programme recovery rest Strategy Taper Tapering Tips 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

    Original URL path: http://triathlete-europe.competitor.com/2016/04/25/the-perfect-two-week-taper/3 (2016-04-25)
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  • The Perfect Two-Week Taper
    of three days of loading carbohydrates It won t do you any good and will make you feel lethargic A few other points to consider in race week relating to nutrition Drop your fibre One change you might consider is to simplify your food intake in the final 24 48 hours pre race This means taking out a lot of high fibre foods such as leafy greens and vegetables Stick to simple meals that maintain caloric requirements Pre Hydration If you are racing in a hot environment don t aim to super hydrate by walking around for two days loading up on sports drinks and water Maintain your regular drinking habits then add one to two bottles of baby formula hydration such as Pedialyte each day for the final one or two days No need to add any extra The formula is perfectly balanced for rehydration and will not cause upset stomachs Remember more is not better and one to two bottles is plenty Fuelling your workouts I said it before I will say it again do it in every session throughout the last two weeks Plan ahead and don t mess this part up Don t carbo load It doesn t work It makes your puffy and feel lethargic Do you need any other reasons to avoid force feeding yourself like a foie gras goose with pasta in the final two days before race day laquo Previous Next Related Stories Swim Tip Getting The Correct Hand Position Should You Finish A Bad Training Session How to do a proper plank Why you should run on grass FILED UNDER Training TAGS advice hydration Nutrition Pre Race programme recovery rest Strategy Taper Tapering Tips 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/2016/04/25/the-perfect-two-week-taper/4 (2016-04-25)
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  • The Perfect Two-Week Taper
    the Ironman distance A full and complete warm up is essential for every athlete This typically means 10 15 minutes of easy jogging and building efforts in a run to raise metabolic rate Then a complete 10 15 minute swimming warm up before race start Your race fuelling typically begins immediately following warm up This takes planning good timing and preparation for lines cross timing mats and other logistical challenges A good warm up sets up optimal substrate utilisation and prepares your body for performance not just exercise As I mention earlier these simple suggestions are not your golden answers or secrets to success but simply offer some insight into how we do things what we find important and how most athletes respond well Ultimately it is your sport and your role is to learn what works for you but ensuring you apply a little thought and trial and error you will certainly set yourself up for success in the long run laquo Previous Related Stories Swim Tip Getting The Correct Hand Position Should You Finish A Bad Training Session How to do a proper plank Why you should run on grass FILED UNDER Training TAGS advice hydration Nutrition Pre Race programme recovery rest Strategy Taper Tapering Tips 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

    Original URL path: http://triathlete-europe.competitor.com/2016/04/25/the-perfect-two-week-taper/5 (2016-04-25)
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