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  • ask sara - Triathlete Europe
    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 Swim Tip Getting The Correct Hand Position The Perfect Two Week Taper Should You Finish A Bad Training Session How to do a proper plank Quick Set Monday Swim Pull Repeat Joe Friel The Six Most Common Triathlon Mistakes Why you should run on grass WIN 4 nights at the Bluewater Sport hotel free entry into BEST Fest Alarza Stanford Score First Time Wins Of The Season In Cape Town The Time Cost Of Swim Mistakes 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

    Original URL path: http://triathlete-europe.competitor.com/tag/ask-sara (2016-04-25)
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  • swim advice - Triathlete Europe
    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 Swim Tip Getting The Correct Hand Position The Perfect Two Week Taper Should You Finish A Bad Training Session How to do a proper plank Quick Set Monday Swim Pull Repeat Joe Friel The Six Most Common Triathlon Mistakes Why you should run on grass WIN 4 nights at the Bluewater Sport hotel free entry into BEST Fest Alarza Stanford Score First Time Wins Of The Season In Cape Town The Time Cost Of Swim Mistakes 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

    Original URL path: http://triathlete-europe.competitor.com/tag/swim-advice (2016-04-25)
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  • Swim Faster With Strength And Technique Work
    an effective rhythm with their stroke Since fins increase the amount of water you push with each kick you can focus on the synchronisation of your arms and legs with less pressure to maintain a high turnover Fins also helps athletes feel the difference between kicking from the hips compared to kicking from the knees Here is a sequence you can incorporate into a swim warm up to work on technique before completing an endurance focused main set 1 4 25 kick with fins Kick on your stomach with your arms out in front Focus on your body position in the water head down facing the bottom of the pool hips at the surface of the water 2 4 25 Six kick switch with fins Six kicks on your left arm six kicks on your right arm 3 6 25 pull with paddle Focus on high elbows throughout the pull Progress to Strength Once you have the technique down paddles can help develop the upper body strength needed to generate an effective pull for high speed swimming However you should not get into the water and swim as you normally would when utilising paddles The increased surface area of the paddle means increased resistance which places a greater workload on all the muscles used to power your swim stroke Think of swimming with paddles as a strength training workout You do not strength train every day and you should not swim with paddles everyday either And if you have elbow or shoulder problems use caution and consult your physician or physical therapist before integrating paddles into your swim training Fins serve a similar purpose for the legs They can increase the strength and power of your kick by increasing swimming specific workload on the legs specifically hip flexor glute hamstring and quadriceps strength Fins can also improve ankle mobility and range of motion which increases the effectiveness of your kick by helping your feet sweep a wider arc through the water In addition fins serve as a great tool for enabling triathletes to train at their goal race pace before they have the conditioning to go that fast Why is that important Because you want to learn what race pace feels like in the water as well as what the timing of your stroke and breathing will be at that pace The workout below is great to include once a week during this time of year Rather than just incorporating fins and paddles into drill work this session utilises these tools to produce the overload necessary to drive the adaptations you re looking for For each interval aim for a rating of perceived exertion RPE of five or six out of 10 With the assistance of the paddles and or fins your pace is likely to be close to race pace at this level of exertion During the sets without fins and paddles try to mimic the long strokes and powerful arm pull achieved by swimming with these important training

    Original URL path: http://triathlete-europe.competitor.com/2016/04/04/swim-faster-with-strength-and-technique-work (2016-04-25)
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  • How To Treat Common Foot Ailments
    blisters or hot spots caused by friction of the feet within the shoes says Dr Zinkin Friction can largely be avoided by assuring your new kicks fit well before purchasing Shoes are designed for different types of feet and should not be purchased online where the athlete cannot try them on If you get blisters from racing sockless you may want to consider a tri shoe with a built in liner check out the offering at Zootsports com or apply petroleum jelly inside the shoe around known hot spots Ingrown toenails Athletes should keep their toenails shorter when preparing for a race but stay away from toenail clippers says April Dahl manager at The Salon at Encore in Las Vegas Clipping encourages the toenail to grow back underneath the skin causing ingrown toenails Instead Dahl suggests filing toenails Cracked heels Splitting skin on your heels can painfully end a race before it even begins Hydration is key to keeping heels and cuticles from cracking says Dahl To combat dry peeling skin she suggests whipping up these DIY spa treatments post workout Next Related Stories Running Form Drill Straight Leg Runs How To Improve Foot Strength One Hour Workout The 24 Track Session Why You Should Be Doing Hill Repeats Now FILED UNDER Injury TAGS feet issues Running 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

    Original URL path: http://triathlete-europe.competitor.com/2016/03/10/how-to-treat-common-foot-ailments (2016-04-25)
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  • How To Improve Foot Strength
    the toes are not flexed or extended The short foot exercise is best learned seated and can be progressed to bilateral standing single leg standing then to functional activities such as squats deadlift lunges and hops It should also be noted that being completely barefoot would enhance sensory input detection from the plantar surface of the foot and help you develop the sense of creating the short foot posture Your Arch Strengthening Routine This routine consists of some exercises that can be performed daily e g short foot toe splaying and big toe presses and exercises that can be performed 2 3 times per week e g leg swings and calf raise to big toe press Short Foot Exercise Sit in a chair in your bare feet Form a 90 degree angle at your knees and ankles Without crunching your toes try to shorten your foot by doming the arches in your feet You can focus on one foot at a time or do both at once Try not to curl or extend your toes and keep your foot neutral It s harder than you think Practice this throughout the day You can even practice while sitting at your desk Once you become competent in performing the short foot sitting attempt the exercise standing on two legs then on one leg See an image here Toe Splaying Try moving your toes away from each other but be careful not to curl or extend them Practice throughout the day Big Toe Presses Press your big toe into the floor while extending your other four toes Hold each press for 8 seconds and perform 12 15 reps per foot Leg Swings Dissimilar to dynamic leg swings that are commonly performed with a large amplitude these legs swings are performed with a small amplitude to challenge your balance and hip and ankle stability Stand on one leg in your bare feet and attempt to create the short foot posture Swing the non stance leg forward and backward 15 times Without rest swing the same leg left and right in front of your stance leg also 15 times Repeat this sequence without resting then repeat on your opposite leg Calf Raise to Big Toe Press Stand on the edge of a stair in your bare feet Let your heels drop below the level of the stair Then perform a traditional calf raise but then proceed and press onto your big toe This part is difficult for most Feel free to hang on to something for balance Perform 12 15 reps About the Author Jon Erik Kawamoto MSc CSCS CEP is a runner strength coach and Managing Director of JKConditioning in St John s NL Canada He specialises in strength training endurance athletes and is currently in the middle of preparing a strength training resource for runners Stay in touch by checking out www JKConditioning com and finding him on Twitter at JEKawamoto Related Stories Running Form Drill Straight Leg Runs Exercises To Bolster Your

    Original URL path: http://triathlete-europe.competitor.com/2016/03/09/how-to-improve-foot-strength (2016-04-25)
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  • One-Hour Workout: “The 24” Track Session
    straightaways do running drills for the first half high knees or butt kickers and then accelerate to 5K speed for the second half Main Set 12 200 fast followed by 400 steady The 200s should be run quickly but not at an all out sprint pace The 400s should be run at a steady endurance pace If you re just getting back into speedwork you can start by breaking up the 12 200s into 3x 4 200 400 with 2 minutes rest between sets Then advance to a 2x 6 200 400 and then to the full 12 For short course athletes run the 200s faster around pace for a 400m repeat and the 400s around marathon pace for long course athletes run the 200s a little slower around pace for 800m repeat and the 400s close to 1 2 marathon pace Total of 4 5 miles Cool down Run a mile easy in the opposite direction around the track as what you ran the repeats Related Stories Running Form Drill Straight Leg Runs One Hour Workout Trainer With Single Leg Drills One Hour Workout Sprint Focused Swim One Hour Workout Swim 200s With Finish Sprints FILED UNDER Training TAGS one hour workout Running Track 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 Swim Tip Getting The Correct Hand Position The Perfect Two

    Original URL path: http://triathlete-europe.competitor.com/2016/03/09/one-hour-workout-the-24-track-session (2016-04-25)
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  • Drill - Triathlete Europe
    2016 Go in confident come out happy Yes you can do it even if the swim s not your favorite leg yet Here s how to shore up your Drill it vertical kicking By Sara McLarty Published February 9 2016 Vertical kicking is a challenging drill great for promoting an efficient flutter kick Instead of kicking across the pool along the surface Bike drills for triathletes By Scott Fliegelman Published October 26 2015 Basketball players know that you can t scrimmage every practice so to get better they work on the basic elements of the game such as Spice up your swim sessions By Sara McLarty Published October 22 2015 Go outside your comfort zone with these four challenging but fun drills that will help you become a more relaxed and efficient swimmer Defending the swim drill By Gary Hall Sr Published October 13 2015 With the limited hours you have to dedicate to improving swim speed each week you might think every second should be devoted to building Monday swim set Sighting drills By Sara McLarty Published May 4 2015 Triathlete Europe contributor and swimming all star Sara McLarty has a blog with more than 500 creative workouts used in her Masters swim 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 Swim Tip Getting The Correct Hand Position The Perfect

    Original URL path: http://triathlete-europe.competitor.com/tag/drill (2016-04-25)
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  • Running - Triathlete Europe
    doing hill repeats in the off season While hill repeats have been a mainstay on the workout rotation for Train the 3 most important running muscles By Adam Hodges Ph D Published March 4 2016 Running like any physical activity involves coordination among a group of muscles to propel you forward So singling out one of those Super Cushy Rides 14 Max Cushioned Running Shoes By Brian Metzler Competitor com Published February 25 2016 Competitor magazine editor in chief Brian Metzler shares a look at some of the most cushioned shoes you ll see in 2016 Although shoes Biomechanical keys to better run form By Jay Dicharry MPT SCS Published February 24 2016 Jay Dicharry MPT SCS is one of the world s leading biomechanists and the director of the REP Lab in Bend Ore the only comprehensive 4 Treadmill Sessions For Triathletes By Jené Shaw Published February 18 2016 Four purposeful workouts to help you use the treadmill to your training advantage Whether you re still waiting for spring to arrive or How To Break Through A Running Plateau By Bethany Rutledge Published February 11 2016 Try a new approach to your training to gain an edge in your next race Looking to get from T2 to the finish a little quicker this year 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

    Original URL path: http://triathlete-europe.competitor.com/tag/running (2016-04-25)
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