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  • Identify And Conquer Your Swim Weakness
    into different gears Fix it First introduce a timing mechanism You have to know what your pace is and challenge yourself by going harder Murray says Put yourself through a set that challenges you Next add some variety 2004 USA Olympic triathlon coach Gale Bernhardt likes to assign short fast intervals Triathletes just don t do that she says They like to settle into a speed She has athletes do 4 8 rounds of 25s and 50s all out with lots of rest as part of the warm up set I don t care how ugly your stroke is just get to the other wall as fast as possible she says And take a big big rest at least as much time as it took you to get there Over time it helps with the neuromuscular programming it takes to get your arms to go fast and you ll find that you have more gears Try This Replace a longer interval 500 straight with shorter intervals 5 100 done all out Don t dwell on the rest take what you need to fully recover and hit your fastest possible speeds Introduce a 200 time trial every three weeks Do a 10 15 minute warm up that ends with some fast 25s Then swim 200 fast using a watch or pace clock to track your time Next Related Stories How to choose the right kind of massage Band aid Three sets for the pool Swim Faster With Strength And Technique Work Learning a New Skill How Can It Be So Difficult FILED UNDER Uncategorized TAGS Skills swim type technique 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

    Original URL path: http://triathlete-europe.competitor.com/2016/01/26/identify-and-conquer-your-swim-weakness (2016-04-25)
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  • Bike Smarter To Run Stronger
    quick gels or a half bottle of sports drink are required to quickly fix a legitimate low calorie or bonking nutritional mess up But if you make the mistake of overeating and your stomach shuts down Game over That is not a quick fix Ironman 175 300 cals hr as a function of body size bigger eats more We highly recommend you stick to this range first and go higher only if proven necessary Half Ironman 100 200 cals hr as a function of body size and intensity Faster folks can begin to redline the 70 3 bike requiring them to reduce their calorie intake or risk the consequences Short course 0 150 cals hr as a function of intensity In our experience if you re going to be racing for less than about 2 5 hours and had a good dinner and breakfast before the race you have enough gas in the tank for the race without really needing to ingest any calories As you re out there longer the requirement to eat does exist but the key is to not drop into Ironman fuelling mode Simply experiment with our 100 150 cals hr guidance and see what works for you Choosing an improper gear combo for your race Many triathletes are unaware of the best gearing for their specific bike course showing up with too hard of a gear and wind up wearing out their leg muscles to grind up the hills Ask an experienced triathlete friend for recommended gearing for your race course or e mail us support endurancenation us we re happy to help Once you have the right gearing simply search YouTube for videos demonstrating how to change a cassette it s so easy Rich Strauss is the co owner of Endurance Nation a coaching

    Original URL path: http://triathlete-europe.competitor.com/2016/03/30/bike-smarter-to-run-stronger (2016-04-25)
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  • Five Ways To Be A Faster Runner
    25 or repeat miles at a seven minute pace But if you want to break the mould a bit consider doing more fartlek workouts and vary the length of your hard efforts Instead of running three minutes at race pace run hard without looking at your watch or heart rate monitor Hard to the next stoplight run hard to the next tree or run hard until you think it s time to back off for a rest interval If you really want to be bold leave your watch or heart rate monitor behind altogether By casting aside the crutches and running more on feel you can get more in tune with your body especially when you re fatigued You d be surprised at how good it feels to be so primal 3 Go off road Even if it is convenient running all of your miles on the roads can be painful and boring Taking an extra 10 to 20 minutes to get yourself to a soft surface trail can go a long way in maintaining your running zest and reducing the impact on your body Running trails especially undulating routes that twist and turn and climb and descend lets you avoid the repetition of the exact gait pattern on every stride Instead every step is different and you re subtly shifting your weight and changing directions and that forces your body to engage dozens of little muscles in your feet legs and core that normally go unused while you re using the larger primary muscles of a consistent road or track gait 4 Run hills If done right hill workouts usually aren t fun But hill workouts can put some pizzazz in your otherwise mundane interval workouts and they can go a long way in building dynamic muscle strength that can come in handy when you re fatigued and struggling to finish the last miles of your next half marathon And running uphill is actually easier on your body because there is less jarring impact There are essentially two ways to run hills either short and fast reps say 8 x 20 seconds that send you into oxygen debt right away or longer reps 8 x 1 minute that start at a moderate pace but eventually increase in intensity because of the incline The shorter reps which can be done on a slightly steeper hill build strength and power while the longer reps done on a long moderately sloped hill build speed and add horsepower to your anaerobic engine With either type of hill workout stress good form a short quick arm swing upright posture and soft midfoot or forefoot footstrikes maximise the training effect and eliminate unnecessary muscular strain 5 Run a PB A PB doesn t always have to happen at a goal race that you put down on your calendar months ago And that potentially means that even without too much specific fine tuning you might find yourself in the best running shape of your life at

    Original URL path: http://triathlete-europe.competitor.com/2014/06/03/five-ways-to-run-faster (2016-04-25)
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  • weakness - Triathlete Europe
    Perform In Open Water By Jené Shaw and Aaron Hersh Published August 14 2012 These last few days we ve been looking at ways to work on your swim weaknesses So far we ve looked at bad technique hitting a Conquer Your Swim Weaknesses Hitting A Plateau By Jené Shaw and Aaron Hersh Published August 13 2012 Swim weaknesses can come in a variety of shapes and forms which means that there are numerous ways to tackle them At the end of last week How To Choose The Right Race By Chris Carmichael Published April 19 2012 Updated April 19 2012 at 3 11 pm It s advantageous for all triathletes to choose events that are best suited to their strengths but it s particularly important for Pre Season Weaknesses Becoming A More Powerful Cyclist By Matt Dixon Published February 29 2012 Updated January 30 2014 at 12 28 am This part of the season is a great opportunity to correct any pre season weaknesses So far this week we ve looked at the swim and Pre Season Weaknesses Become A Faster Runner By Paul Moore Published February 28 2012 Updated February 3 2014 at 8 53 am Now is the time to be working on pre season weaknesses Yesterday we looked at the weak swimmer today we re taking a look at the 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

    Original URL path: http://triathlete-europe.competitor.com/tag/weakness (2016-04-25)
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  • big training days - Triathlete Europe
    he calls Big Day Training BDT as a checkpoint for his 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 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

    Original URL path: http://triathlete-europe.competitor.com/tag/big-training-days (2016-04-25)
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  • Gordo-Byrn - Triathlete Europe
    day In fact if you re like most triathletes you re simply trying to fit 60 Minute Session Standing Flats By Jene Shaw Published June 14 2013 When Endurance Corner Endurancecorner com founder Gordo Byrn was training under Ironman legend Dave Scott he did a lot of workouts out The 1 Workout To Get You Ready For Ironman By Jene Shaw Published June 11 2013 Gordo Byrn the founder of Endurance Corner and author of Going Long uses what he calls Big Day Training BDT as a checkpoint for his How To Unlock A Run PB By Gordo Byrn Published August 1 2012 Ironman legend Scott Molina once advised me to run every day At the time I thought he was crazy How could I run every day My legs would The Best Workout To Get You Ready For Ironman By Jene Shaw Published June 8 2012 Gordo Byrn the founder of Endurance Corner and author of Going Long uses what he calls Big Day Training BDT as a checkpoint for his Grind It Out Get To Know Your Big Ring By Gordo Byrn Published May 10 2012 Coming from a running background I entered triathlon with a large gap between my bike and run heart rate zones On the flats my bike 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

    Original URL path: http://triathlete-europe.competitor.com/tag/gordo-byrn (2016-04-25)
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  • ironman training - Triathlete Europe
    For Ironman By Jene Shaw Published June 11 2013 Gordo Byrn the founder of Endurance Corner and author of Going Long uses what he calls Big Day Training BDT as a checkpoint for his 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 Carfrae Body Shoot Video how to nail

    Original URL path: http://triathlete-europe.competitor.com/tag/ironman-training (2016-04-25)
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  • plan - Triathlete Europe
    we ll feature a different coach s workout you can complete in 60 minutes or less This week s bike workout comes from Nutritional planning for an away race By Lauren Antonucci Published July 22 2015 Part of the fun of triathlon is signing up for destination races where you get to swim bike and run through new cities and terrain Q A Do you need a pre race plan By Tony Zamora Published May 14 2015 Question Do I really need a race morning plan and if so what should it include Answer You ve spent months focused on your big Steven Lord Blog Changing Tack By Steven Lord Published June 18 2014 In recent years my goal setting has become progressively woollier Definitely not SMART It has made me a happier athlete to allow Five Weeks To Your Fastest Ironman 70 3 By Lance Watson Published May 26 2014 Riding your fastest 90 kilometres is a balancing act between stretching your effort beyond aerobic mode and not going out too fast too soon Brett Sutton The Importance Of Adaptation By Paul Moore Published April 25 2014 The key to any successful performance is the ability to adapt to changing race scenarios In the following extract from Ultra Performance 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 The Perfect Two

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