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  • Five tips for avoiding bike Injuries
    the patellofemoral joint kneecap area High intensity training at lower rpm may have rewards but also comes with greater injury risk 3 Post workout Use the foam roller to reduce muscle soreness and tightness Focus on the iliotibial band quadriceps and piriformis a deep gluteal muscle 4 Gear Assuming that a professional bike fit has been done keep well documented measurements of saddle height and fore aft position Always check measurements when traveling with the bike and after a bike crash 5 Shoes Tighten cleat screws bolts as they sometimes loosen and cause the cleat to shift Once you have the cleat in the ideal position make sure you outline the cleat in permanent marker Overuse injuries can be created if the cleat shifts too far forward or back increasing stress on the knee Related Stories Swim Tip Getting The Correct Hand Position Should You Finish A Bad Training Session The Perfect Two Week Taper How to do a proper plank FILED UNDER Training TAGS advice avoid Bike Cycle how to injury 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 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

    Original URL path: http://triathlete-europe.competitor.com/2016/04/22/five-tips-for-avoiding-bike-injuries (2016-04-25)
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  • Exercises to improve your reactive strength
    there is still a place for traditional strength training plyometric drills that build strength through specific movements help develop a more efficient running stride By teaching the muscles to forcefully lengthen and contract repeatedly you ll get more bang for your buck upon each foot strike Since plyometric drills that build reactive strength often involve quick movements and increased loading on the joints and muscles it s important to work them into your training gradually Runners new to plyometrics should consider starting off with some basic running drills like skipping bounding and hopping suggests Meadows These are relatively low impact exercises that are a good introduction to other plyometric drills Once you ve got the basics down Meadows recommends trying the following exercises Start with 2 3 sets of 15 repetitions of each move and increase the number of sets as you master each exercise Plyometric Lunges Lunge forward with your right foot and lower your body down until your left knee almost touches the ground Explosively push off the ground and switch legs midair landing with your left leg forward Continue repeating from one side to the other Burpees Start in a standing position squat down place your hands on the ground and immediately jump your feet back into plank position Do one push up before hopping your feet back to your hands and jumping up toward the sky in one explosive movement Rocket Jumps With your feet shoulder width apart and your arms extended out in front of you lower your body down into a squat position with your butt slightly lower than your knees Then proceed to jump up as quickly and as high as you can landing on your feet softly with your knees somewhat bent Stair Jumps Stand on a stair or box that is about 6 8 inches off the ground Hop off and as you land on the ground slightly bend your knees and bounce back up on the stair or box Get into a rhythm of hopping on and off the platform As you get stronger you can increase the height you are jumping Related Stories Swim Tip Getting The Correct Hand Position Should You Finish A Bad Training Session The Perfect Two Week Taper How to do a proper plank FILED UNDER Photos Training TAGS advice Build exercise glide reactive run strength Tips Photo Galleries 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 Super Cushy Rides 14 Max Cushioned Running Shoes 1 of count More Galleries Most Read Popular Now Most Watched The 1 Workout To Get You Ready

    Original URL path: http://triathlete-europe.competitor.com/2016/04/21/exercises-to-improve-your-reactive-strength (2016-04-25)
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  • TOWER 26:Be Race Ready Podcast
    the following episodes You can Listen to the Podcast here TECHNIQUE What you NEED to know Part 1 Tautness Follow Triathlon Swimming with TOWER 26 on Twitter Tower 26 for further tips on topics discussed on the show to ask questions which will be answered On Air and to be part of the TOWER 26 triathlon swim community Gerry Rodrigues is the found of TOWER 26 and an expert swim coach for Ironman University He has coached over 150 pro athletes thousands of amateurs and was US Masters Coach of the year in 1992 Gerry is the Co founder of World Open Water Swimming Association WOWSA he launched the the first World Open Water Conference in Long Beach CA and is a consultant to multiple NGB s on swimming open water swimming and triathlon programming Related Stories TOWER 26 Be Race Ready Podcast FILED UNDER Features TAGS be race ready TOWER26 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

    Original URL path: http://triathlete-europe.competitor.com/2016/04/20/tower-26be-race-ready-podcast-2 (2016-04-25)
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  • Joe Friel: The Six Most Common Triathlon Mistakes
    triathletes have vague ideas of what they are trying to accomplish in training For the most part they are hoping something magical happens and somehow have a good race The fix You must have a purpose for every workout That purpose should be aerobic endurance muscular force muscular endurance anaerobic endurance speed skills or recovery The higher one s goals the more important this becomes 5 Set goals much too high People think that shooting for the stars means if they fall short they will still make it to the moon It doesn t work that way In fact this does just the opposite If the goal is obviously out of reach there is no motivation to even try for it It just becomes wishing and hoping The fix Goals must be just barely out of reach to be effective 6 Too much emphasis on weekly miles For the advanced triathlete the key to race success is appropriate intensity not how much weekly volume is generated The fix If your goal is to run a sub 40 minute 10K off the bike in an Olympic distance then the key determiner of success will be how much sub 40 pace work is done not how many miles run in a week Photo Delly Carr ITU Media is an elite certified USA Triathlon and USA Cycling coach and holds a master s degree in exercise science Friel is the author of 10 books on training for endurance athletes including the popular and best selling Training Bible book series You can learn more at trainingbible com Follow Triathlete Europe on Twitter triathleteurope and be the first to know about training plans gear reviews race reports and the very latest triathlon news Related Stories Swim Tip Getting The Correct Hand Position Should You Finish

    Original URL path: http://triathlete-europe.competitor.com/2016/04/19/joe-friel-the-six-most-common-triathlon-mistakes-2 (2016-04-25)
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  • Strategies for overcoming pre-race nerves
    kicks in when you ignite your fight or flight response triggers a whole host of physiological responses one of which is that feeling of butterflies in your stomach If you perceive your physiological symptoms as bad then when you feel butterflies you label yourself as being nervous Changing your perception of those butterflies can help with your nerves When you start to feel nervous on race day reframe the butterflies by telling yourself that you re not nervous your body is just getting excited and getting you ready to race 3 Give Yourself an Emotional Boost Your emotions play a very big role in your behaviour Your emotional state will alter your feelings of motivation and confidence as well as govern how much effort you put out You feel your emotions because there are different physiological changes associated with different emotions and those physiological changes can either boost or dampen your physical performance One recent study showed that outcomes were significantly enhanced for sprinters when the athletes imagined a very happy moment in their lives immediately before their performances2 Give yourself an emotional boost by thinking about your best performance your favourite scene from a funny movie or any happy memory from your past that makes you smile laugh and feel good 4 Stop Comparing Are you looking around at your competition and feeling like you don t stack up Are you worried about how you re going perform compared to the people around you Comparing yourself to your teammates and competitors can fill you with anxiety You need to gauge your success based on YOUR goals and YOUR performance regardless of what anyone else does around you It s your day it s your goal and it s your race Don t compare race to race either Even if you re racing the same race in similar conditions every race day is different You need to trust yourself trust your training and just focus on your own race and your own journey 5 Stay in the Moment This is one of the most important and impactful things you can do to alleviate your anxiety and improve your performance and one of the hardest Keep your mind in the present moment Stop time traveling into the past thinking about the training you think you should have done Stop traveling into the future worrying about the outcome of the day Stay right here in the conversation of the race and you ll be more likely to adjust and adapt to the race day challenges that come Breathe stay in the moment and enjoy the day Carrie Cheadle is a featured presenter for the Endurance Coaching Summit on July 28 29 ECS brings coaches and experts together to advance the business of coaching Learn more about ECS Reilly T Edwards B 2007 Altered sleep wake cycles and physical performance in athletes Physiology and Behavior 90 2 3 274 284 Rathschlag M Memmert D 2015 Self generated emotions and their influence on sprint

    Original URL path: http://triathlete-europe.competitor.com/2016/04/18/strategies-for-overcoming-pre-race-nerves (2016-04-25)
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  • Triathlete Europe - Europe's leading source for triathlon news and information.
    Paul Moore Published 4 days ago Now is the time to plot your gameplan for a PR season Here are some sport specific thoughts to consider in order to identify and Exercises to improve your reactive strength By Paul Moore Published April 21 2016 Updated 3 days ago We ve all marvelled at those runners who appear to be floating across the pavement in one fluid motion While there are many factors that The 1 Workout To Get You Ready For Ironman By Paul Moore Published 4 days ago Gordo Byrn the founder of Endurance Corner and author of Going Long uses what he calls Big Day Training BDT as a checkpoint How Pain Tolerance Affects Performance By Paul Moore Published 4 days ago Imagine two runners John and Michael who have identical physical running ability that is equal VO2 max values lactate threshold CHALLENGE FAMILY THE CHAMPIONSHIP By Paul Moore Published 5 days ago CHALLENGEFAMILY and x bionic sphere has today announced a new global half distance championship triathlon event for professional and age The Pros And Cons Of SRAM s 1X Setup For Triathletes By Paul Moore Published 5 days ago Four reasons to consider the latest 1X drivetrain setup A hot topic in the cycling world has been the introduction of SRAM s 1X Previous Page 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

    Original URL path: http://triathlete-europe.competitor.com/all/page/2 (2016-04-25)
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  • Training - - Triathlete Europe
    ago Imagine two runners John and Michael who have identical physical running ability that is equal VO2 max values lactate threshold Tough Training For Your Next Sprint Triathlon By Lauren Ventura Published 5 days ago Sprint triathlons may be short but that doesn t mean they are an excuse to train any less Follow this programme to train hard for How To Successfully Execute A Swim Focused Block By Sara McLarty Published 5 days ago Focus next month on your pool mileage with a swim training block A swim specific training block is a great tactic to make a breakthrough Why Steady Efforts Are The Key To Faster Bike Splits By Mackenzie Lobby Published 5 days ago Stable efforts are your best bet for the fastest bike leg The old adage slow and steady wins the race is half true While no One Hour Workout Descending Race Pace Run By Jené Shaw Published 5 days ago This run workout comes from coach Nick Logan of Prime Endurance Primeendurance com Here is a great stamina workout that will force Q A The difference between pros age groupers By Matt Reed Published 6 days ago Question What are the biggest differences in how an age grouper should train versus a pro Answer The biggest difference is that amateur Previous Page 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

    Original URL path: http://triathlete-europe.competitor.com/category/training/page/2 (2016-04-25)
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  • Identify and Address Your Weakest Triathlon Leg
    some athletes struggle with replicating race day output compared to training efforts If this is you try bringing your bike trainer to the pool and performing swim bike interval repeats RELATED Bike Smarter To Run Stronger Run Running off the bike is significantly different from running at the track Gait should be linear and in a forward motion with foot strike underneath the center of gravity Posture is tall with a slight lean forward at the hips and shoulders simultaneously Be alert to excessive upper body movement too much bounce in your run stride or unnecessary side to side motion Assess whether your form changes off the bike compared to regular running Check your run cadence it should be around 85 100 strides per minute counting off one foot strike Compare your hill strength to flat rhythm running and your endurance in ratio to threshold and sprint speed RELATED 5 Ways To Become A Faster Runner Mental Training Periodize your mental training Early season is about creating a positive training environment and consistent emotional zone As you approach race season it should shift to increased emphasis on visualizing technical expertise and mental preparation for dealing with hard efforts Create emotional and focus goals for practice Learn how to create race course simulations in your local training environment or travel to the location of your big event to train on the course and create strong images of effort and expertise on each individual section Create strategies to quickly refocus when things are not going according to plan or if you are thrown a curve ball 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 Training weakness

    Original URL path: http://triathlete-europe.competitor.com/2016/04/21/identify-and-address-your-weakest-triathlon-leg (2016-04-25)
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