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  • The Ten Golden Rules To Becoming A Better Cyclist
    can be dangerous in large groups Once you get the hang of the unspoken rules of the roadies remember to have fun most cyclists are actually nice and ignore the more surly ones Every now and then I d have a breakthrough day and make the front group for an extremely hard finish of the ride and then get yelled at Petersen said They d say This wasn t hard that s why she stayed with us But take it with a grain of salt and brush those guys off 4 Ride with people who are faster than you Petersen quickly improved her cycling by riding several times a week with a few guys who were speedier than she was They would go on these very difficult hilly technical rides Petersen said and she would have to ride her best just to stay up with them These rides would last anywhere from about two to three hours 5 Keep the speedwork up on your run while you focus on the bike Spending more time on the bike inevitably means you ll have to back off on your run which can ultimately hurt your run split Petersen says that focusing your limited running time on speedwork will help you keep your running legs underneath you while you work to improve your cycling Speedwork would help because you re getting so much endurance from the bike Petersen said 6 Do strength work on your hamstrings Cyclists can develop big quads and this can create an imbalance with your hamstrings so Petersen recommends that you focus on doing strength work on your hamstrings to limit this asymmetry She does many of her hamstring exercises with a physio ball a large rubber inflatable ball often seen in physical therapy offices 7 Ride easy in the winter months During the winter months don t go crazy with your riding Just go out and ride and you re going to be fine Petersen said 8 Don t be afraid to get in some brick workouts Petersen will sometimes bring her trainer to the pool deck and do a hard 500M followed by 3 minutes hard on her bike She ll do this three or four times in a row Or she ll do a bike to run workout where she ll ride eight to 10 minutes hard and then run a hard 1K off the bike repeating this three to four times 9 Practice your descending and cornering skills I ll go on some difficult descents and practice cornering and leaning Petersen said She does this on her own away from a group 10 Don t be afraid to back off once your cycling is where you want it to be I definitely do less riding than I used to Petersen said I think it s because I got a couple of good years of a lot more riding Currently she rides about five times a week with two of the days being hard one being

    Original URL path: http://triathlete-europe.competitor.com/2011/07/05/the-ten-golden-rules-to-becoming-a-better-cyclist?utm_medium=whats-hot (2016-04-25)
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  • Defining Functional Strength Training
    beneficial plan It is the minority who nail it and have a year round progressive programme that yields the results needed to truly provide an enhanced potential in swim bike and run training Elements Of A Successful Programme In designing a successful strength programme we should always bear in mind that it cannot be a bolt on to your endurance training I always like athletes to maintain an overarching view of their approach to training hence viewing strength as an integrated piece of the overall approach As you can guess it is why I always return to the pillars of performance with their equal emotional importance applied to each pillar Training is not swimming biking and running The programme is these three woven into the fabric of nutrition strength and recovery That is the plan This means that we have to design a strength plan with the other components of the plan in mind as well as your entire life schedule Five Strength Training Essentials 1 It must be progressive As touched on previously a proper strength programme is like building a house We begin with the fundamentals and then progress from there The same session repeated each week has limited long term value 2 It must parallel the endurance season The progression of the plan must fit within the scope of the overall season and ensure we are primed for best performance at the right time Random won t cut it We need to align the strength programme with the overall progression of the plan 3 It must be easy to integrate into weekly training The programme must fit seamlessly within the endurance training so should be planned for just like a swim bike or run session I typically like to think of load being load so aim to integrate into a training day that carries load Functional strength completed on a rest day compromises the ability to truly rest 4 It must be relatively simple to follow While there are many exercises out there that could benefit you we have to ensure that the programme doesn t take up much time and isn t overly complex to follow Variance is key but you shouldn t expect to spend 90 minutes in a functional strength session I see high yield from consistent and regular sessions of 20 to 40 minutes Of course this opens opportunity to combine with an endurance session for busy athletes 5 It must be specific enough to actually help performance While it should be simple we do want specificity with all exercises contributing to the overall performance goals Beauty in simplistic specifics would be the goal Strength Programme Benefits If we are successful at achieving the adaptations noted in our strength programme the results will be positive for you as an endurance athlete It isn t just about going faster but laying a platform of potential as well as maximising our ability to adapt to the hard work completed in the specific disciplines The benefits

    Original URL path: http://triathlete-europe.competitor.com/2016/03/03/defining-functional-strength-training?utm_medium=whats-hot (2016-04-25)
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  • CHALLENGE FAMILY – THE CHAMPIONSHIP
    a CHALLENGE FAMILY event within the qualifying period which commences at CHALLENGE FUERTEVENTURA 2016 and concludes at CHALLENGE RIMINI 2017 At Challenge Family we re driven by the same thing that drives our athletes the passion to push limits to perform at our best and to enjoy what we do in style The Championship embodies this and it is our goal to set the new standard in triathlon said Zibi Szlufcik CEO of CHALLENGE FAMILY A World class team has been assembled to deliver The Championship and true to our commitment to inclusiveness we are thrilled to bring together all Challenge Family events into our worldwide qualifying system and celebrate the success of Challenge Family professional and age group athletes from all four corners of the globe Age group athletes will have the opportunity to qualify with a top five age group finish at any CHALLENGE FAMILY event worldwide during the qualification period Top 3 teams in the male female and mixed categories in relay events will qualify for THE CHAMPIONSHIP at CHALLENGE FAMILY events To celebrate the elite performance of qualifying athletes but maintain CHALLENGE FAMILY s commitment to inclusiveness three hundred loyalty slots are available to any age group athlete who participates in at least four CHALLENGE FAMILY events within the qualification period Loyalty spots are awarded on a first come first served basis for athletes who meet the minimum participation criteria Loyalty slots are not dependent on an athlete s race time or finish position at any of the minimum four CHALLENGE FAMILY events THE CHAMPIONSHIP comprises a 1 9km swim 90km bike and 21 1km run and is to be an annual CHALLENGE FAMILY event The 2017 and 2019 editions of THE CHAMPIONSHIP will be held at x bionic sphere with the 2018 host city to

    Original URL path: http://triathlete-europe.competitor.com/2016/04/20/challenge-family-the-championship (2016-04-25)
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  • Tough Training For Your Next Sprint Triathlon
    x 100 metres for recovery at the end of the workout Cool down Bike or run workout depending on the athlete s needs For bike 15 mile light spin Or For run 3 4 mile easy run Saturday Brick workout Bike 20 25 miles half of which includes a tough climb Run 3 7 miles with climbing Sunday Long swim workout Swim approx 2 600 metres total This should include various combinations of drills timed 750 metre drill timed 500 metre drill 6 sets x 100 metres timed and 5 sets x 50 metres timed and finally 4 sets x 25 metres timed Meet The Coach Who Lynne Fonda is a USAT certified coach a 24 year veteran triathlete and duathlete and holds numerous podium finishes under her belt with the 1997 and 1998 Ironman World Championships Wildflower Triathlon and Nautica Malibu Triathlon rounding the list Since 1998 Fonda has focused much of her energy on being a full time coach for her own private company Mytriathloncoaching com bringing others to the podium with her intensive weekly training plans Where Colorado What Fonda provided us with a sample week of one her Heavy Sprint Triathlon Training Programs My philosophy is train high and race low So all of our training is done between 7 000 and 7 500 feet elevation My general training plans are based on three workouts of each discipline per week long and steady tempo interval speedwork and then a brick ride run The bricks always involve heavy climbing with a time trial every three weeks Fonda explains 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 plan programme sprint suggestion Training Triathlon Most Read

    Original URL path: http://triathlete-europe.competitor.com/2016/04/20/tough-training-for-your-next-sprint-triathlon (2016-04-25)
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  • How To Successfully Execute A Swim-Focused Block
    sets that focus on distance per stroke pacing efficient body position and other personalised key objectives Keep the attention on stroke development and not on hard efforts This slower but purposeful swimming will allow for stroke changes to be made and endurance to be built When preparing for a one month training block start by calculating your current average weekly mileage to find a base In the weekly training guide on the opposite page I used an example of an athlete who swims three times per week for a total of 7 500 metres Knowing your base is important to prevent overuse injuries by increasing too much or too quickly Bump up your mileage 20 25 percent in the first week by adding one additional swim session The second week has another 20 25 percent increase from the first week by lengthening each session The most important aspect of the third week is a slight decrease in total mileage This reduction is key because it allows the body to adapt and recover as well as return to a bit of speedwork The fourth and final week of the block is another 20 25 percent increase in mileage and if possible adding one additional training session Any triathlete can benefit from adding a swim block to his or her training schedule always consult your coach if you have one Any change in a regular training routine is good for achieving breakthroughs Make a personalised plan that includes frequency mileage and specifies what objectives you will focus on during the training Is a swim block for you Yes if you re Cross training due to injury Looking for an early season focus Building a base for spring Coming back from an extended break Getting into triathlon from a running or cycling background Looking for a breakthrough Preparing for an iron or ultra distance race Training objectives Increase distance per stroke Improve pacing over long distance Strengthen core and rotation Transfer power from core to stroke Maintain horizontal body position Keep heart rate below lactate threshold in Zone 3 Weekly training guide Based on an athlete who averages 7 500 metres in 3 swims Week 1 25 increase from average for total of 9 500 in 4 swims Workout 1 1500 Workout 2 2000 Workout 3 2500 Workout 4 3500 Week 2 25 increase from Week 1 for total of 11 500 in 4 swims Workout 1 2000 Workout 2 2500 Workout 3 2500 Workout 4 4500 Week 3 10 decrease from Week 2 for total of 10 500 in 3 swims Workout 1 3000 Workout 2 3000 Workout 3 4500 Week 4 20 increase from Week 3 for total of 12 500 in 4 5 swims Workout 1 2000 Workout 2 2000 Workout 3 3500 Workout 4 5000 Workout components to include Long warm up including technique drills Pulling sets with a bilateral breathing focus Steady pace sets within Zone 3 Short speedwork followed immediately by endurance swim Cool down with a

    Original URL path: http://triathlete-europe.competitor.com/2016/04/20/how-to-successfully-execute-a-swim-focused-block (2016-04-25)
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  • Why Steady Efforts Are The Key To Faster Bike Splits
    the stability of your power output you must look at the variability index VI When you learn to harness your power output on the bike you ride right up to your limit without pushing so hard you are forced to back off in subsequent stages of a race The more a triathlete ends up outside their comfort zone the more likely they will suffer both on the bike and on the run explains John Bryan a USA Triathlon and USA Cycling certified coach in Redondo Beach Calif The longer the race the fewer fluctuations in power we want to see Since power output is an often misunderstood metric Bryan says he usually focuses on an athlete s ability to improve miles per hour over a longer period at a lower heart rate It s about managing your energy reserves and doling out effort appropriately to finish strong The more times a triathlete has to ramp up power in a race the greater level of stress placed upon the body he says Of course you ll likely need to increase your power output on hills passing in a non draft legal race or finishing the bike leg but the point is to minimise the fluctuations What the variability index indicates is an athlete s fastest speed for the lowest effort before reaching a point of diminishing returns A power meter is the best tool to monitor your output on the roads as it helps you hold back from putting in too many anaerobic surges that will require subsequent slow downs to re oxygenate your muscles By taking your normalised power divided by your average power you ll have your VI Over the long haul a lower VI is optimal because it means you maintained a steady power output Ideally I want my clients to race at full power with as few fluctuations as possible Bryan says Ultimately the course and race itself will help determine your pacing strategy particularly if it offers a lot of hilly terrain or re quires tactical racing While some surging may be necessary over the long haul it s all about harnessing a smooth and consistent ride Keep Your Variability Index Low Monitor how hard you put pressure on the pedals at your goal power output If the pressure changes you need to shift or modify cadence Instead of blasting up hills apply a bit of extra effort without going overboard Cut down on the amount of coasting you do to keep a relatively steady effort a good rule is to coast once you re naturally going over 30 mph Train on terrain and in conditions similar to your race This will help you learn to regulate your effort whether it s over hills around corners or on straight roads Related Stories Should You Finish A Bad Training Session Five tips for avoiding bike Injuries Band aid Three sets for the pool A better brick session FILED UNDER Training TAGS Bike Cycle fast improve interval Session

    Original URL path: http://triathlete-europe.competitor.com/2016/04/20/why-steady-efforts-are-the-key-to-faster-bike-splits (2016-04-25)
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  • One-Hour Workout: Descending Race Pace Run
    find Logan on twitter nlogantri Related Stories Should You Finish A Bad Training Session Why you should run on grass Exercises to improve your reactive strength Joe Friel The Six Most Common Triathlon Mistakes FILED UNDER Training TAGS Pace run workout 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 Swim Tip Getting The Correct Hand Position Alarza Stanford Score First Time Wins Of The Season In Cape Town Joe Friel The Six Most Common Triathlon Mistakes Why you should run on grass How to do a proper plank Exercises to improve your reactive strength Quick Set Monday Swim Pull Repeat The Ten Golden Rules To Becoming A Better Cyclist Video Mirinda

    Original URL path: http://triathlete-europe.competitor.com/2016/04/20/one-hour-workout-descending-race-pace-run (2016-04-25)
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  • Q&A: The difference between pros & age groupers
    athletes have various time commitments to the sport Fluctuating this allows the person to achieve his or her racing goals while maintaining their family and professional work lives Amateur athletes need to work the same systems as professionals just in a different balance Getting the body fitness to a point where one can then increase the intensity level is the same between the two levels of athletes Professionals hold a high intensity level over a long interval Professional racing is about responding to the plays of the field more so than an amateur race which is about racing within and pacing Olympian Matty Reed races on the pro circuit in addition to coaching triathletes of all abilities through his company MR Performance Mattyreed com Related Stories Swim Tip Getting The Correct Hand Position Should You Finish A Bad Training Session Why you should run on grass Managing Your Energy Levels On The Triathlon Swim FILED UNDER Training TAGS Age Group difference Matt Reed Method Pro Training 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 Swim Tip Getting The Correct Hand Position Alarza Stanford Score First Time Wins Of The Season In Cape Town Joe Friel The Six Most Common Triathlon Mistakes Why you should run on grass How to do a

    Original URL path: http://triathlete-europe.competitor.com/2016/04/19/qa-the-difference-between-pros-age-groupers (2016-04-25)
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