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  • How to do a proper plank
    of time At first you ll find it difficult to do this without bending at the waist or twisting along your long axis but keep your body as straight and neutral as possible Keep each foot elevated for a two count and pause for a two count between foot lifts Build up to 10 lifts per foot Other modifications to the plank can be used to strengthen different parts of your core To work the obliques rotate onto one side and suspend your body between the forearm of your bottom arm and the outside of your lower foot with your other foot stacked on top Rotate onto your other forearm to work the other side There s also a reverse or supine plank Rotate again so you re face up with your body suspended between your forearms with your elbows again directly underneath your shoulders and the heels of both feet resting on the mat or floor toes pointed upward Both the side plank and the reverse plank can be made more challenging with leg lifts Related Stories Swim Tip Getting The Correct Hand Position Should You Finish A Bad Training Session The Perfect Two Week Taper Why you should run on grass FILED UNDER Training TAGS advice Core exercise how to plank 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

    Original URL path: http://triathlete-europe.competitor.com/2016/04/25/how-to-do-a-proper-plank (2016-04-25)
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  • Alarza & Stanford Score First-Time Wins Of The Season In Cape Town
    strong run Improving one position from his bronze in Gold Coast Great Britain s Jonathan Brownlee captured the silver medal while the bronze went to France s Dorain Coninx who also earned the right to the WTS podium for the first time Click here for the full men s review Women s Review For the third consecutive year the Discovery World Triathlon Cape Town event has been captured by a Great Britain woman as Non Stanford opened up her 2016 season with a victory Showcasing her power in the final kilometre of the run Stanford signaled the start of her competition year by collecting the gold and seizing the first sprint distance WTS race of the season Commenting on her season debut win Stanford said I came in really apprehensive some of my friends and family told me they were going to watch me on the TV and I had to tell them they probably would not see me But I was really shocked to be up there at the front I was a little worried about the run because I did quite a bit of work on the bike I thought I might pay for it but it was just about going out there today and having fun and going through the processes I didn t really think about the outcome to be honest with you Making it onto her second WTS podium of the year was British compatriot Jodie Stimpson who was able to get the silver medal Finishing off the podium was Bermuda s Flora Duffy who dominated the first two legs of the competition riding the whole 20 kilometre bike course by riding alone Her bronze medal finish was enough to move her to the top of the Columbia Threadneedle Rankings Click here for the full women s review 2016 ITU World Triathlon Cape Town Elite Men 1 Fernando Alarza ESP 00 54 12 2 Jonathan Brownlee GBR 00 54 17 3 Dorian Coninx FRA 00 54 23 4 Mario Mola ESP 00 54 33 5 Pierre Le Corre FRA 00 54 38 6 Henri Schoeman RSA 00 54 40 7 Aurelien Raphael FRA 00 54 48 8 Vicente Hernandez ESP 00 54 52 9 Richard Varga SVK 00 54 53 10 Andrea Salvisberg SUI 00 54 55 View Full Results 2016 ITU World Triathlon Cape Town Elite Women 1 Non Stanford GBR 00 59 49 2 Jodie Stimpson GBR 00 59 56 3 Flora Duffy BER 00 59 59 4 Anne Haug GER 01 00 07 5 Kirsten Kasper USA 01 00 08 6 Vicky Holland GBR 01 00 15 7 Ai Ueda JPN 01 00 21 8 Yurie Kato JPN 01 00 26 9 Sarah True USA 01 00 33 10 Kaidi Kivioja EST 01 00 34 View Full Results Related Stories Stanford and Holland Return To WTS racing with Mola Looking to Stay Undefeated FILED UNDER Race Results TAGS WTS Cape Town Most Read Popular Now Most Watched The 1 Workout To Get

    Original URL path: http://triathlete-europe.competitor.com/2016/04/25/alarza-stanford-score-first-time-wins-of-the-season-in-cape-town (2016-04-25)
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  • Why you should run on grass
    soon Don t think you can run barefoot on it right away just because it s soft Your plantar fascia might not like it Heather Kampf a Team USA Minnesota member who has represented the U S at the World Indoor Championships suggests easing into speed workouts on grass regardless of how fit you might be Start low volume Just because you are stabilising quite a bit more on grass than on a flat surface even if you re fit enough to run 6 x 1 mile on a track maybe take it back to 4 x 1 mile the first time out just to get used to it she suggests Expect times to be a bit slower and be OK with that knowing that you re gaining long term benefits from running a few seconds slower per interval So when is a good time to do speed workouts on grass Barker says he uses grass workouts during points of the season when his runners aren t racing as much I like to be on grass a lot when endurance and strength are emphasised he says If you re a marathoner or half marathoner this can be in the early phases of your training cycle when you are trying to build strength and mileage If you re planning to run cross country or shorter road races this fall doing some of your early summer workouts on grass is a great way to get your body used to the terrain you will be racing on while building early season strength for more race specific workouts later in the season Give these two grass workouts a try Grass Fartlek This time based workout is a favorite of the ZAP Fitness team and can be completed in the early part of your season when trying to hit exact splits during a workouts isn t as important Warm up with 15 20 minutes of easy running on grass Begin by running 4 minutes as hard as possible followed by 2 minutes of recovery Then do 3 minutes 2 minutes and finally 1 minute hard with half the duration of the preceding interval as the recovery between hard repetitions so 90 seconds after the 3 minutes and 1 minute following the 2 minutes Perform 2 sets of 4 3 2 1 with 3 minutes recovery in between sets Cool down with 15 20 minutes of easy running on grass Grass Lactate Threshold Repeats Coach Barker has his Team USA Minnesota athletes doing this workout during their base training phase in early fall Warm up with 15 20 minutes of easy running on grass Run 4 x 1 mile at your 10K race effort with 1 minute recovery between repetitions Challenge yourself to build up to 6 x 1 mile by the end of the season Do this workout on undulating terrain for an additional challenge Kampf says their 1 mile course is downhill the first half and all uphill on the way back It makes

    Original URL path: http://triathlete-europe.competitor.com/2016/04/22/why-you-should-run-on-grass (2016-04-25)
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  • Managing Your Energy Levels On The Triathlon Swim
    portion of the swim it is important to gain a strong position Work to stay out of the way during the initial fight for pole position while also being assertive to gain a strong position Most people will be fighting to stay to the inside of the pack Go against the grain Start towards the outside of the pack and as you get closer to the first buoy move your way towards the middle You will gain more by having open space than you will lose by adding a little bit of extra distance Second Quarter Once you get past the chaos of the opening part of the swim conserve and pace your energy for later in the race Get into a rhythm that works for you and maintain a steady pace Third Quarter This is the time of the race to kick it into gear Many swimmers wait until the final quarter to push the pace Gain an advantage by picking it up earlier and gain a stronger position This does not mean it s time to lay it all on the line A fast swim is a small part of your overall race but blowing yourself out will definitely hurt the final two legs of the race Fourth Quarter Finish the last part of the swim by simply maintaining your rhythm and technique much like the second quarter Use this time to grab plenty of air You want to be in position to get moving on your bike as quickly and smoothly as possible By employing the above techniques you should be on your way to a strong and stress free swim Related Stories Swim Tip Getting The Correct Hand Position Should You Finish A Bad Training Session Why you should run on grass How to choose the

    Original URL path: http://triathlete-europe.competitor.com/2016/04/22/managing-energy-levels-triathlon-swim (2016-04-25)
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  • Nuffield Health Eton Sprint and SuperSprint triathlons
    Be prepared for small gusts of wind on the run course steady and sure pace is key Event Details Nuffield Health Eton Sprints 22nd May Dorney Lake Berkshire 750m Swim 21 2km Bike 5km Run Nuffield Health Eton SuperSprints 21 May 22 May Dorney Lake Berkshire SuperSprint Triathlon 400m Swim 21 2km Bike 5km Run Relay Triathlon 400m Swim 21 2km Bike 5km Run For more information please click here Related Stories Win an entry for you and a friend at the Eton Sprints 23rd May 2015 Conquer Dorney Lake and represent Great Britain in Chicago Eton Dorney welcomes British Sprint Triathlon Championships Support Marie Curie By Doing A Human Race FILED UNDER News Press Releases TAGS dorney Human Race Paul Moore Paul Moore is the Online Editor for Triathlete Europe When not glued to a computer he can be found writing books most recently Ultra Performance The Psychology of Endurance Sports and The World s Toughest Endurance Challenges Both are available on Amazon Paul has also written Ultimate Triathlon A complete training guide for long distance triathletes which is also available on Amazon All articles by Paul 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 Swim Tip Getting The Correct Hand Position Should You Finish A Bad Training Session Why you should run on grass The keys

    Original URL path: http://triathlete-europe.competitor.com/2016/04/22/nuffield-health-eton-sprint-and-supersprint-triathlons (2016-04-25)
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  • Ask Coach Sara: Best Drill To Promote A Strong Pull Phase
    the stronger torso and core muscles to be utilized while the shoulder driven method is universal in the 50 meter sprint because it allows for a high stroke rate Analysis of open water swimmers and triathletes found that a high stroke rate is needed to be successful in the open water because the water can be moving and turbulent from currents wind waves and other swimmers Endurance open water athletes use a hip driven technique to utilise bigger and stronger muscles to get through the 1500 meter to 10K events Q My training plan has me using a pull buoy often What are the advantages to using one Am I supposed to be kicking while using it Momwhotris A I am cautious of swim training that overuses a pull buoy because it does not let you develop a natural stroke technique and can prevent the timing and connection between stroke and kick Some coaches encourage use of a buoy when prepping for wetsuit legal events However the pull buoy hinders the ability to kick and inhibits proper torso rotation Many wetsuit manufacturers have developed neoprene shorts to provide greater flotation of the lower body but still allow the legs to move in time with the arm stroke If you ever have questions regarding your training plan ask your coach Athlete coach communication is key and a coach should provide a reason for his or her training methods FILED UNDER Training TAGS ask sara swim advice 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

    Original URL path: http://triathlete-europe.competitor.com/2016/04/22/ask-coach-sara-best-drill-to-promote-a-strong-pull-phase (2016-04-25)
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  • Running Form Drill: Straight-Leg Runs
    upward run forward for 50 to 75 meters landing on your mid foot while not allowing your feet to come too high off the ground Keep your torso straight swing your arms to build speed and momentum and focus on running with a quick turnover Step 3 Following your first repetition recover for 30 seconds before heading back in the opposite direction Perform two 50 meter reps progressing to four as you build coordination Do this drill twice a week after easy runs and as part of a comprehensive warm up routine before workouts and races Related Stories Swim Faster With Strength And Technique Work How To Treat Common Foot Ailments How To Improve Foot Strength One Hour Workout The 24 Track Session FILED UNDER Training TAGS Drill 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 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 The keys to nutritional recovery Exercises to improve your reactive strength Pull buoy tips for beginners Why Your Energy Drink Makes You Tired Joe Friel The Six Most Common Triathlon Mistakes 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

    Original URL path: http://triathlete-europe.competitor.com/2016/04/22/running-form-drill-straight-leg-runs (2016-04-25)
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  • How to choose the right kind of massage
    categories injury rehabilitation to manage chronic and acute injuries pre and post race support and maintenance to help athletes stay free from injury and enjoy peak performance during the training season Trigger Point Neuromuscular Therapy Trigger points are hyper irritable spots in tight muscle bands that can cause muscular weakness and refer pain and tenderness to other areas of the body says Peyovich In this technique a trained massage therapist knows the common triggerpoint locations and their associated referral patterns and applies static pressure to help them release Best for triathletes who want to eliminate pain increase flexibility and range of motion and restore muscle strength a k a the three central benefits of trigger point massage A complementary technique called Neuromuscular Therapy NMT addresses the underlying causes of pain by looking at postural issues biomechanical problems and possible nerve compression NMT is especially effective in addressing acute injuries such as tight hip flexors or plantar fasciitis Fascia Work The fascia of the body or the layers of skin and connective tissue contain all kinds of important sensors and mechanisms In fascia work the therapist concentrates on moving and pulling the fascia says Kirkeby Best for triathletes who have problem spots By manipulating the fascia the tissue becomes more elastic allowing the athlete to experience less pain and greater range of motion Though fascia work can be a whole body treatment it is typically done in targeted areas such as the neck or the foot Active Release Technique ART During an ART session a specially licensed therapist feels for adhesions within the soft tissue These lumps or tension areas are then broken up using direct pressure and movement As opposed to most massages where the therapist does all of the work ART requires the therapist and client to work in

    Original URL path: http://triathlete-europe.competitor.com/2016/04/21/how-to-choose-the-right-kind-of-massage (2016-04-25)
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