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  • Block Training For Cycling Strength
    intervals four times through with 60 90 seconds of spin down for recovery As the streak rolls on increase the number of five minute intervals To Increase Efficiency One footers Do these on the trainer Remove one foot from the pedal and set it safely on the frame of the trainer Pedal with just one foot for 30 seconds Make the circles smooth with no clunks or surges Tip Start in a big gear and low cadence and as you improve go to an easier gear and increase RPM Do 30 seconds with each foot then recover with a two minute easy spin using both feet Start with five sets and expand progressively to eight Spin ups Do these on a flat road or trainer Ride steadily at a moderate pace at 90 RPM Without shifting increase your cadence progressively for 10 seconds until you reach your fastest smooth spin Hold that fast smooth spin for 20 seconds Recover with an easy 80 90 RPM for two minutes Start with 30 second spin ups six times through and as the streak progresses expand by two at a time up to 12 sets Commit to a minimum of six weeks and up to 10 weeks for your streak Ideally each week should contain two strength workouts and two efficiency workouts leaving room for one long aerobic ride Continue your swim and run training in a limited fashion during the bike streak The result will be faster bike splits and faster runs 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 Bike block Cycle improve increase strength Training Most Read Popular Now Most Watched The 1 Workout To Get

    Original URL path: http://triathlete-europe.competitor.com/2016/04/18/block-training-for-cycling-strength (2016-04-25)
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  • Mobility For Swimming
    an adequate range of mobility strength can be meaningless Training in any discipline be it running golf weight lifting swimming cycling or running requires both strength and skills to be developed but unless a foundation of good mobility is incorporated the athlete will become tight and ill prepared for anything that requires a range of movement beyond that practiced muscles or joints will be prone to injury Mobility simply put refers to one s ability to move freely through various ranges of movement Our modern lifestyles and general living means that our daily activities we are becoming more and more limited our jobs are more sedentary and time consuming we spend an ever increasing amount of time travelling by car bus train and our hobbies have been reduced to watching TV and video games nearly everything we do is orientated around sitting even for the active amongst us This sitting position is drastically diminishing the body s ability to function at prime condition The hips and leg muscles spine and shoulders are being held in detrimental positions for prolonged periods of time By introducing more mobility activities there will be many benefits ranging from injury prevention increase strength skill and performance through to reduced stress and an improvement in wellbeing Next Related Stories Ironman swim training in the pool 9 Stretch Cord Exercises To Improve Swim Strength And Technique Swim Consistency Build maintain interest in the pool Swim Tip Am I Crossing Over FILED UNDER Injury Training TAGS mobility swimming 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

    Original URL path: http://triathlete-europe.competitor.com/2016/04/05/mobility-for-swimming (2016-04-25)
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  • stretch cords - 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 The Perfect Two Week Taper Should You Finish A Bad Training Session Swim Tip Getting The Correct Hand Position How to do a proper plank 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 Beat Piriformis Syndrome Ask Coach Sara Best Drill To Promote A Strong Pull Phase Seven Essential Tips For Becoming A Better Swimmer 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 Indoor

    Original URL path: http://triathlete-europe.competitor.com/tag/stretch-cords (2016-04-25)
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  • swimming - Triathlete Europe
    maintain an efficient stroke the hand should stay to the outside of the centerline right Swimming Pool Etiquette By Sara McLarty Published February 9 2016 There are countless rules that apply to swimming in the pool but unfortunately these rules are not written down publicised universal or What To Do When The Pool Is Packed By Paul Moore Published January 14 2016 Too crowded to do your 10x100s Don t bail Here s how to get a decent workout in when the entire town seems to be in your lane Get Swimming Off Season Do s And Don ts By Sara McLarty Published December 15 2015 Guidelines for making the most of your pool time during triathlon s off months Do swim swim and swim some more Escape the cold Five Exercises For A Strong Swim Core By Sara McLarty Published October 28 2015 Fast swimming comes from powerful strokes Powerful strokes come from a strong core And a strong core comes from more than just a few Siri Lindley Have purpose to improve your swim By Triathlete Europe Published September 29 2015 Top triathlon coach Siri Lindley shares her keys for becoming a better swimmer and talks about the biggest mistakes she sees triathletes 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 Week Taper Should You Finish

    Original URL path: http://triathlete-europe.competitor.com/tag/swimming (2016-04-25)
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  • The Characteristics Of An Elite Performer
    Resistance to Adversity Elite athletes tend to thrive in stressful situations despite the fact they also feel the same nerves and anxiety as the rest of us and do not panic when plans go wrong They remain solution based and tend to focus on controllable factors that they are able to influence Adaptability and resilience is key for athletic success This is displayed in multiple levels in our sport such as following poor training sessions or races inevitable curveballs that occur in race situations or when entire seasons don t go as planned The failures are often the place where the most important lessons are learned but only if the athlete is able and willing to actually learn from them And this is less common than you might imagine 6 Balance In the journey toward success there is bound to be peak peaks and valleys of success and failure A great athlete will not be too distraught at a short term failure but equally will not be over excited by short term success Emotional homeostasis or balance creates less distraction and a higher likelihood of staying on track toward the long term goals It is obviously critical to enjoy success and celebrate victory but this peak is often followed with a return to the journey and roadmap and is viewed as a stepping stone to continued success This should be balanced with a poor result allowing learning but is not strong enough to completely derail the journey and call for a change in direction 7 Patience I should add resilience to this characteristic but every elite performance values and understands that the journey to excellence is not an overnight one The ability to set the path of progression and stay on it not just through one season but for multiple seasons to shine with the best Underpinning the patience is often a fundamental belief that the patience will allow progression to a level of performance that can hardly be imagined at the start of the journey To shift from average to great takes time in fact multiple established elite performers in business and life have often looked back and quoted it takes 10 years to be great at anything 8 Passion If the above rings true it is close to impossible to excel without passion This is a passion for the goal the journey and for the whole endeavour Passion does not diminish the challenge but it does enhance the enjoyment and commitment to that challenge The passion of the elite will shine through not only through words but the actions they take in daily life toward the goal If the passion is not there the performance will never shine or at least not continue to shine for long 9 Risks This trait is very difficult to train into someone but the willingness to take smart and calculated risks are essential for optimal results Channelled correctly with a logical approach calculated risks can lead to great results but the athlete

    Original URL path: http://triathlete-europe.competitor.com/2016/04/04/the-characteristics-of-an-elite-performer (2016-04-25)
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  • TRX - Triathlete Europe
    Skechers Performance a UK triathlon team of 13 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 How to do a proper plank 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 Beat Piriformis Syndrome Ask Coach Sara Best Drill To Promote A Strong Pull Phase Seven Essential Tips For Becoming A Better Swimmer 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/trx (2016-04-25)
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  • Exercises - Triathlete Europe
    three biggest reasons why runners should try to improve their running form Piriformis Syndrome Treatment Prevention And Exercises By Dr Jordan Metzl Published November 5 2015 Learn how to treat and prevent this lower back and buttock pain that is common among runners and triathletes The Symptoms Pain in the How to avoid side stitches By Jordan D Metzl M D Published August 4 2015 That sharp pain you can get in your side while running can sometimes be severe enough to force you to stop It can be caused by several Q A 3 ways to improve your bike handling By Mark Sortino Published June 18 2015 Updated June 18 2015 at 4 15 pm Question What are some easy ways to practice my bike handling skills Answer As with swimming and running triathletes should practice Stability mobility training for stronger performances By Carrie Lane Published June 1 2015 In a previous article on strength training I discussed how attention to posture during weight training optimises movement patterns for Three steps to a better swim posture By Bryan Mineo Published April 3 2015 Growing up you likely were told to stand up straight or not to slouch That same advice should be carried to the water where your posture 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/exercises (2016-04-25)
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  • gym - Triathlete Europe
    enact the rigours of the course in just one hour at your local Break Free From The Gym By Mackenzie Lobby Published August 29 2013 Triathletes tend to like the freedom of the open road and water and often feel stifled by the limitations of a gym If you are of the Ditch The Crunches By Jene Shaw Published May 9 2013 Leading up to her gutsy Kona win in 2011 Chrissie Wellington used a comprehensive strength program that included full body movements to Video How To Strengthen Your Key Core Muscles By Paul Moore Published April 29 2013 Updated November 5 2013 at 2 15 am When it comes to strengthening your core there is one exercise that you can do in the gym that allows yu to work on your key muscle Why Relative Strength Work Is a Must For Distance Runners By Jeremey Duvall M S CPT Published April 17 2013 With runners strength training often takes second fiddle to an extra run or track workout during a busy week justified by the notion that Dry Land Strength For A Stronger Swim Stroke By Marty Munson Published April 3 2012 If your gym time is spent doing body building moves or all machine based exercises you re probably not training what you need 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

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