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  • Run Training: Are You A Stomper?
    told me she believed there was a do it yourself version of her biofeedback based method of reducing impact forces that might work just as well simply listen to the sound of your footstrikes and try to run a lot quieter I did this for about three weeks While I found it easy initially to make my footstrikes quieter I was also quickly able to associate the softer sound of my shoe making contact with pavement or a treadmill belt which works even better with particular kinesthetic sensations that then became my primary cues that I was successfully maintaining my softer stride Specifically I felt that I was squatting into my stride a bit more than usual which produced a noticeable increase in tension in my lower quadriceps and a more active use of my glutes to propel forward motion More generally and abstractly I felt as though I was now scooting versus bounding not that I felt I bounded before but in contrast to my modified scooting stride that s how my old stride now feels when I revert to it Circumstances also gave me an immediate way to test the likely effect of this change on my injury risk At the time I made the change I was dealing with a half healed Achilles tendon injury that restricted both how far and how fast I could run If I pushed either my distance or speed limit too far the affected area would either become painful during the run feel sore the next day or both Over that 3 weel stretch I didn t made any attempt to run faster or farther than I was doing before but since changing my stride I didn t felt any pain in my Achilles during running and the level of all day soreness steadily diminished It wasn t all good news I m pretty sure my new stride was less efficient It felt a little harder to run at my accustomed paces This was only to be expected Research by Stephen McGregor and other running biomechanics experts strongly suggests that runners automatically and unconsciously develop the stride that is most efficient for them and that any conscious attempt to modify it will reduce efficiency at least in the short term This is the reason it s important that in her gait retraining methodology Davis uses biofeedback to allow runners to find their own way to modify a certain stride characteristic instead of telling them to make isolated and overt changes such as landing on the balls of their feet instead of the heels While even the biofeedback method is likely to reduce efficiency in most cases forcing runners to consciously emulate a certain ideal form would certainly reduce efficiency even more Overall though I think my quads and glutes just needed a little more time to adapt to working more than they had to with my previous stride and my neuromuscular system needed time to practice and refine it In due time

    Original URL path: http://triathlete-europe.competitor.com/2016/03/24/run-training-are-you-a-stomper (2016-04-25)
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  • How To Start (Or Get Back To) Consistent Running
    3 4 2 min run 1 min walk 5 1 min run 1 min walk If this is too easy start with more minutes at a time but still include a walk break Add up your total running minutes for the week and increase by 10 percent per week Once you work up to running three miles at once frequency is your friend Dollar says Running 10 15 miles a week split into 4 5 runs is safer and more beneficial than running 10 15 miles split into only two runs Coach Bethany Rutledge the Atlanta Triathlon Club coaching director is also an advocate of high frequency to increase volume and uses this approach with her athletes to improve running strength in the winter The goal is to build to 5 7 days of running a week Rutledge says In order to accomplish this you need to slightly alter how you define a run Frequency is simply trying to run more often But that means some runs need to be short as short as 10 minutes for beginners If you do three 10 minute runs and three 20 minute runs per week you ll accumulate 90 total minutes of running which is much easier on the body than three 30 minute runs Next 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 Features News Training TAGS About advice Information Race run Training 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

    Original URL path: http://triathlete-europe.competitor.com/2016/02/29/how-to-start-or-get-back-to-consistent-running (2016-04-25)
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  • Five Ways To Run Smarter
    body might be telling you it needs a rest day Another sign of fatigue If it takes you longer than 10 minutes to fall asleep 3 Embrace the hills Hillrunning builds power and explosive strength Running up is really a series of short one legged squats Horowitz writes Plus running uphill is easier on the knees ankles hips etc If that s not enough hills can also improve running form and economy because you can t overstride 4 Use your long run to perfect technique Monitor your form in training and you ll be able to do the same in your race Horowitz writes Count your cadence and aim for 180 steps per min ute listen to your foot strike to ensure it s quiet check if you re slouching and i5f so tighten your core muscles 5 Build a runner s body Think of your body as a powerful platform with attached appendages to perform necessary work Horowitz writes These appendages the arms and legs move around but they are only able to work effectively if they re grounded by a solid base That base is your core Horowitz suggests doing functional strength exercises and core work at least twice a week Related Stories Why you should run on grass Exercises to improve your reactive strength One Hour Workout Descending Race Pace Run A better brick session FILED UNDER Training TAGS About efficiency Information power run speed train 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

    Original URL path: http://triathlete-europe.competitor.com/2016/02/22/five-ways-to-run-smarter (2016-04-25)
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  • 5 Causes Of A Recurring Flat Tyre
    be better off changing the tyre well before it gets to that point Swap your tyre when the rubber at the crest starts to crown and looses its round shape Your rear tyre will always wear faster than the front but swapping them both at the same time is the best practice Option 3 The tube is getting pinched while it is being changed The problem If the tyre gets poked with the lever or caught between the tyre and the brake track it can puncture before it is even inflated The fix Inflate the new tube a tiny bit so it holds its round shape before you put it on the wheel Pass the valve through the valve hole and then press the tube in between the brake track walls so it sits in the wheel Do not allow any part of the tube to rest outside the brake track while reinstalling the tyre Once the tube is seated in the wheel use your hands not a lever to snap the tyre back on the wheel If you use a lever to lift the tyre onto the wheel the lever itself can swing around and poke a hole in the tube by pinching it against the metal sidewall Reseating the tire with your hands eliminates that possibility Option 4 Riding with low tire pressure or hitting an object in the road The problem Pinch flats If you tyre is under inflated and you slam into a pothole or other object in the road the tyre will bottom out against the rim and puncture from the impact between the wheel and the road The fix Inflate your tyres regularly Wide wheels and broad tyres can run a lower pressure down to 80PSI or so depending on rider weight but standard narrow wheels with 23c tyres check the label need to be inflated higher typically 100PSI or more And keep an eye on the road Avoiding potholes and other obstacles is the best way to prevent pinch flats If an object is unavoidable lift the front wheel off the road slightly to hop over the object or stand on the pedals and lift your weight off the saddle to use your joints as suspension to absorb the blow Option 5 Rim tape isn t covering the spoke holes The problem The spoke holes sharp metal corners jab against the tube and can cause a puncture if they aren t completely covered with rim tape Old rim tape can depress into the spoke holes even if they are completely covered again creating a sharp edge that can puncture the tube The fix New rim tape goes for about 5 7 50 a wheel Get two new rolls that are wide enough to stretch across the entire tyre bed Lay it flat in the wheel and make sure it covers the spoke holes entirely No more flats Related Stories Swim Tip Getting The Correct Hand Position Should You Finish A Bad Training Session

    Original URL path: http://triathlete-europe.competitor.com/2016/02/12/5-causes-of-a-recurring-flat-tyre (2016-04-25)
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  • book - Triathlete Europe
    As the Crow Flies which in his own words traces Can t Sleep Can t Train Can t Stop Andy Holgate s New Book Out Jan 1 By Press Release Published December 20 2012 Following on from his hugely successful Can t Swim Can t Ride Can t Run Andy Holgate s new book Can t Sleep Gallery The World s Toughest Endurance Challenges By Paul Moore Published November 28 2012 Featuring 50 of the hardest races on the planet The World s Toughest Endurance Challenges was released last week With stunning The World s Toughest Endurance Challenges Featured In Book By Press Release Published November 15 2012 Profiling 50 of the hardest races on the planet The World s Toughest Endurance Challenges is an inspiring look at what the human Interview Chrissie Wellington Talks Books Plans And Racing By Fred Dreier Published May 31 2012 Chrissie Wellington might not be racing this year but she is certainly not out of the triathlon spotlight In this exclusive interview Rasmus Henning PRO Chasing The Dream Extracts By Paul Moore Published May 11 2012 Over this last few weeks we ve teamed up with Rasmus Henning to bring you extracts from his new book PRO Chasing The Dream Last 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

    Original URL path: http://triathlete-europe.competitor.com/tag/book (2016-04-25)
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  • foto - Triathlete Europe
    Published August 5 2015 Known as one of the world s most extreme triathlons the Norseman pits some of the best triathletes against some of the toughest Gomez Jorgensen win in Rio By ITU Media Published August 3 2015 Javier Gomez and Gwen Jorgensen stamped their tickets to the 2016 Rio Olympics with victories at the 2015 Rio de Janeiro ITU World Olympic Gallery 2015 Challenge Roth By Triathlete Europe Published July 13 2015 It was another stunning day of racing at the Challenge Roth 2015 with Nils Frommhold claiming his first title and Yvonne Van Vlerken her Gallery report Ironman 70 3 Mont Tremblant By Shawn Skene Ironman com Published June 23 2015 Lionel Sanders and Meredith Kessler were victorious at this weekend s Ironman 70 3 Mont Tremblant The men s race Jimmy Seear AUS was Gallery 2015 Ironman Cairns By Paul Moore Published June 17 2015 It was a familiar story at Ironman Cairns as Liz Blatchford and Luke McKenzie stormed through the race to take the tape as they did in 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 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 WIN

    Original URL path: http://triathlete-europe.competitor.com/tag/foto (2016-04-25)
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  • Galeria - Triathlete Europe
    Stockholm By Triathlete Europe Published August 26 2015 It was another fantastic weekend of racing at the ITU World Triathlon Stockholm Janos Schmidt was on hand to capture all of the action Gallery 2015 Norseman By Triathlete Europe Published August 5 2015 Known as one of the world s most extreme triathlons the Norseman pits some of the best triathletes against some of the toughest Jorgensen makes it 11 Luis grabs first win at ITU WTS Hamburg By ITU Media Published July 20 2015 Gwen Jorgensen claimed her eleventh consecutive ITU World Triathlon Series win in Hamburg while France s Vincent Luis took his first in Gallery 2015 Challenge Roth By Triathlete Europe Published July 13 2015 It was another stunning day of racing at the Challenge Roth 2015 with Nils Frommhold claiming his first title and Yvonne Van Vlerken her Frodeno Ryf crowned Ironman European Champions By Liz Hichens Published July 6 2015 Jan Frodeno and Daniela Ryf earned the Ironman European Championship titles in Frankfurt Germany by outlasting hot conditions and an 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 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 WIN 4

    Original URL path: http://triathlete-europe.competitor.com/tag/galeria (2016-04-25)
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  • Gallery - Triathlete Europe
    Triathlete Europe Published August 26 2015 It was another fantastic weekend of racing at the ITU World Triathlon Stockholm Janos Schmidt was on hand to capture all of the action Gallery 2015 Norseman By Triathlete Europe Published August 5 2015 Known as one of the world s most extreme triathlons the Norseman pits some of the best triathletes against some of the toughest Gomez Jorgensen win in Rio By ITU Media Published August 3 2015 Javier Gomez and Gwen Jorgensen stamped their tickets to the 2016 Rio Olympics with victories at the 2015 Rio de Janeiro ITU World Olympic Orbea unveils all new Ordu By Evan Rudd Published July 21 2015 Andrew Starykowicz introduced the new Orbea Ordu to the world at the DATEV Challenge Roth posting a record breaking 4 09 13 bike split Jorgensen makes it 11 Luis grabs first win at ITU WTS Hamburg By ITU Media Published July 20 2015 Gwen Jorgensen claimed her eleventh consecutive ITU World Triathlon Series win in Hamburg while France s Vincent Luis took his first in 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 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

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