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  • The #1 Workout To Get You Ready For Ironman
    long it s never had that much output Make some notes about how you do the run When you get to the end you ve got 20 miles to run on race day Are you ready to run 20 If the answer s no you ve got to dial down everything in the first five hours of that day and try it again Big Day Training workout the second time Swim 5000 6000 meters with the last 2000 meters at a more challenging pace Quick break change recovery drink Bike 100 miles or the equivalent of time you think you ll be on the IM bike course Tip Start a little easier than your anticipated race pace do the bulk of it around race pace then finish up with the last third a little bit harder than race pace Quick break change recovery drink Tip Try drinking a full quart of recovery drink before the 10k to fill up your gut It will slow you down Byrn says It will give you practice after a ton of exercise to figure out what to do when your gut is full Guaranteed that it happens during the marathon Sometimes your stomach is full you feel lousy and you have to work through it If you ve done it in training you won t freak out on race day Run easy 10K Byrn says you don t have to get fanatical about your breaks in between but to get the lesson from the session keep them relatively short Good luck 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 A Bad Training Session The Perfect

    Original URL path: http://triathlete-europe.competitor.com/2016/04/21/the-1-workout-to-get-you-ready-for-ironman-2 (2016-04-25)
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  • Gear & Tech - - Triathlete Europe
    pool deck but haven t tried using it yet here s your guide to get the most out How To Train With Neoprene Swim Shorts By Evan Rudd Published March 21 2016 Make the best use of the trendiest new swim tool Neoprene swim shorts are the hottest training tool to hit the pool deck since the pull How to choose the right bike saddle By Mat Steinmetz TrainingPeaks Published March 18 2016 A bike saddle is the most important contact point on your bike It is a no compromise piece of equipment Because of its importance saddle Five essential pre ride bike checks By Evan Rudd Published March 15 2016 Being aware of the condition of your bike s moving parts will save you time and money as neglected parts can be pricey to replace and First Ride New Mavic carbon clinchers By John Bradley Published March 15 2016 Mavic finally has a full carbon clincher Two actually The 40 millimeter deep Cosmic Pro Carbon SL C and more endurance oriented Ksyrium Fit Factors To Consider Before Purchasing A Bike By Jonathan Blyer Published March 14 2016 Before your next bike purchase consider these important fit factors Once you ve found your ideal position on an existing bike or 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 Six Most Common Triathlon Mistakes The

    Original URL path: http://triathlete-europe.competitor.com/category/gear-tech/page/2 (2016-04-25)
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  • The Pros And Cons Of SRAM’s 1X Setup For Triathletes
    to release any extensive wind tunnel tests for 1X drivetrains but preliminary results show promise With 1X you lose a number of parts that sit in the wind front derailleur front derailleur cable inner chainring and most importantly the front derailleur mount From the time that was spent in the tunnel the biggest gains seemed to come from the removal of the front derailleur mount and with 1X becoming a mainstream option super bike development can take this into account 4 Maintenance Simply as a result of the reduced number of parts in the system 1X drivetrains require less maintenance than their 2X counterparts There is one fewer chainring you have to replace one fewer derailleur to adjust and one fewer cable housing to run and replace With the use of SRAM s X Horizon technology which reduces shifting force while limits all movement to the horizontal axis once it s set up correctly the infamous magic shifting is limited This is key for athletes who travel to races as the derailleur is less likely to be bumped out of adjustment Limitations While SRAM s 1X system does deliver many benefits it doesn t come without a few restrictions The biggest hindrance relates to gear ratios especially for those who live in mountainous areas While SRAM does make many different chainring sizes from 38t to 54t and many different cassettes from 11 25 to 10 42 finding the right gear ratio can be difficult In a perfect world 1X riders would own multiple cassettes and chainrings but this is not the case for everyone For those only using one cassette and chainring pair the goal is to pick a chainring size that lets the rider spend the most time in the one tooth jumps of the cassette 11 12 13

    Original URL path: http://triathlete-europe.competitor.com/2016/04/20/the-pros-and-cons-of-srams-1x-setup-for-triathletes (2016-04-25)
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  • How to break in your new kit
    becoming totally comfortable Running Shoes A new shoe can be a little stiffer and different models impact gait Break In Time Minimum When swapping to a fresh pair of shoes you ve been using five runs is enough to break the new set in and discover if there are any blister inducing seams Ideal Changing shoe model takes a big adjustment Heel height differential for example can dramatically alter stride so give yourself five weeks to adapt to an entirely new race shoe Aero Helmet Vision heat dissipation fit and transition are impacted Break In Time Minimum One brief trip around the block is enough to see if a helmet is a problem Ideal Studies have shown that five days of heat training is enough to acclimate so shoot for five rides in the helmet if temperature is a concern Wetsuit Fit friction and flexibility are all hard to assess from dry land Break In Time Minimum A single swim will alert you to any severe problems which are often less harmful to a race than swimming without a wetsuit Ideal Building strength to overcome a wetsuit s restriction takes weeks One swim a week for three weeks is enough to start developing resiliency 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 Gear Tech TAGS advice break in Gear how to Ironman kit Triathlon 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/2016/04/14/how-to-break-in-your-new-kit (2016-04-25)
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  • 7 Transition mistakes not to make
    over his arms and legs Even worse than putting sunscreen on late is not putting it on at all 5 Moving in to transition You know the guy who sets up on a beach towel the size of a comforter lugs a lawn chair a bucket of water to wash his feet along with a gigantic duffle bag full of who knows what Don t be that guy or girl Respect your neighbours and only bring what you need into transition Even if there s room next to you when you set up try to minimise your footprint 6 Acting too agro Your internal dialogue may involve psyching yourself up with hardcore mantras but that doesn t give you an excuse to walk around like a stone faced jerk Have the internal focus and concentration of a samurai warrior heading to battle but try to put a smile on and enjoy yourself This sport is all about having fun not trying to intimidate your fellow triathletes with Terminator stares 7 Using a too thick rubber band So you ve finally mastered the flying mount congrats and are ready to show off your acrobatic maneuver coming out of T1 It s much easier to pull this aerial feat off if your shoes are level necessitating the use of rubber bands to hold your shoes in place Here s a tip Pick your bands wisely If they re too thick they may not break as you stomp on your pedals which will immediately negate the glorious mount you just stuck In a worst case scenario an unfortunately placed rubber band can bend or rip off a derailleur 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

    Original URL path: http://triathlete-europe.competitor.com/2016/04/13/7-transition-mistakes-not-to-make (2016-04-25)
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  • Tri’d and Tested: Zoot Ultra Tri Aero Skinsuit
    and keeps contents secure The size reviewed was a medium and it was true to size The arm and leg grippers gave a secure feel and the neck line felt low compared to other tri suits it had a track cycling style feel The body of the suit held well was not tight across the chest and it didn t feel like you are squeezed into it like cycling speed suits The quick drying water repellent material is great When exiting the swim the suit was fast to dry and due to the great water repellant material water just runs off this suit On the bike the suit felt comfortable in the fit and the cut with no bunching in the usually places seen with cheaper suits The chafe free seams work really well and caused no rubbing The chamois felt comfortable even when riding on the nose of the saddle but it felt ever so slightly bulky on the run It is a difficult trade off when getting comfort for a middle or long distance bike leg and then comfort on the run When running in the suit there was no restriction in the chest and the chafe free seams again were very impressive There was no rubbing in the usual places As mentioned early the chamois felt a little large on the run but didn t not cause any rubbing or chafing The Zoot Ultra Tri Aero Skinsuit is available in black with either white detailing or blue and more info can be found at http zootsports com performance 7 10 value 9 10 overall 8 10 Related Stories Tried and Tested Zoot Makai Racing Shoe Let the races begin with Zoot Makai Tried and tested Zoot Laguna Tried and Tested Zoot Diego FILED UNDER Gear Tech TAGS

    Original URL path: http://triathlete-europe.competitor.com/2016/04/12/trid-and-tested-zoot-ultra-tri-aero-skinsuit (2016-04-25)
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  • Tri’d and Tested: HUUB DS long Course Triathlon Suit
    and is true to size As the chamois is rotated forward in the suit the feel is different to other tri suits and other cycling shorts this is not to say it is bad just the initial feeling was a surprise Once on the bike and in the TT position this rotated chamois gave great padding and felt amazing It gave support where it is needed to be and when running in the suit gave the feel of more freedom in the region The suit felt slippery fast when on the road and overheating was not an issue The suit didn t feel restrictive and it didn t bunch up in the crease lines Usually tri suits feel restrictive around the chest once onto the run this suit did not it was comfortable and again did not give the feeling of over heating The chamois did not feel bulky nor did it restrict movement or rub The gripers hold onto the legs well and give a supportive feel When exiting the water the suit was quick to dry There was no difference in feel compared to traditional tri suits while swimming and in the colder swims gave some extra warmth The suit is made with quick wicking fabric which is a must for any new tri suit and wicks away water and sweat readily The one negative to the suit is the flaps over the two pockets on the back of the suit It is difficult to get gels from the pockets when on the bike and on the run but this is a small negative on what is a great sleeved tri suit Its available in three colours red black and white and more info can be found at huubdesign com performance 9 10 value 8 10 overall 8

    Original URL path: http://triathlete-europe.competitor.com/2016/04/07/trid-and-tested-huub-ds-long-course-triathlon-suit (2016-04-25)
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  • First Ride: Rotor Uno hydraulic drivetrain
    shift functionality for obvious reasons Using the left hand shift paddle press in until the first click to shift down to the small chainring or continue pressing in past that first click to shift up into the big chainring Both big and small rings have a trim function built into the shifting and this makes for almost no chain rub across the entire cassette Precise and quick shifting Unlike some mechanical shift systems half shifts are not an option with the Uno group It s all or nothing This is because the shift indexing mechanism called HyStep is actually located in the derailleurs themselves not in the shifter bodies So when you shift up or down the derailleur moves a prescribed amount to make a clean precise shift to the desired cog Mechanical systems pull on cables to make this happen and if you don t push the lever all of the way the chain can get caught between shifts and will bounce around between cogs until it settles on one or the other or until you shift again with a full swing Uno was also impressive with its shifting speed especially for the rear derailleur Pushing the right hand lever sent the derailleur immediately into action in either direction There was no noticeable lag time like we ve seen in some electronic systems which can be frustrating when sprinting or when you need that instantaneous kick into another gear The front derailleur on the other hand was a bit less responsive and I initially struggled to drop the chain from the big chainring to the little one when we started climbing Part of this could have been from the Rotor Q rings on my test bike with the oval shape holding onto the chain for too long when under tension from hard pedaling Once I backed my effort off just a touch the chain easily dropped to the little ring By the end of the ride of about 50 miles I was shifting the front derailleur with no problems Whether the shifting system just need to break in since this was the first ride on this bike or I adapted to the system and started shifting differently I m not sure But I m eager to dig into this question in a long term Uno group test Ergonomics Because Uno s indexing mechanism is located in each derailleur the shifter body innards are fairly sparse leaving Rotor plenty of freedom when designing the size and shape of the new shifter bodies And the engineers settled on good looking hoods that are medium height and width similar to Shimano and SRAM Most of the journalists at the launch agreed these hoods are comfortable and appropriately sized but they felt a touch too wide for my taste I have smaller hands which could explain that impression What my little hands did like was the shift lever reach adjust function that allows you to move them in toward the shifter body so

    Original URL path: http://triathlete-europe.competitor.com/2016/04/06/first-ride-rotor-uno-hydraulic-drivetrain (2016-04-25)
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