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  • The Perfect Two-Week Taper
    per cent of athletes It is this 80 per cent of athletes that tend to respond in a typical way and perform well from the outlined approach There are many that fall out of this bucket of athletes but it should provide a platform to build from While I am calling out disclaimers I may as well add another This lead in only works if you have previously been consistent in your training and approach This is not a magic bullet but rather an approach to transfer your fitness into fast racing So with that let s investigate Framing The Taper I have always been a little uncomfortable with the word taper It seems to do some very funny things to an athlete s psyche and induces all sorts of questions and worry when none is needed I have also observed way too many athletes try to use a taper as a last chance bid to rest themselves out of a reservoir of fatigue induced by a massive load of training without integrated recovery The big taper or rest out of deep fatigue is always unsettling and a little bit of a game of luck to time the recovery I tend to have most athletes use the last couple of weeks as a sharpening period with much of the resting done quite a way out from the actual race itself This brings me to the first rule of thumb for preparing for a key event Rest Early Then Build Or Sharpen Into The Race This means that depending on how important the event is I prefer to give an athlete a few days of real clean out or rest before the last preparation or training for race day For Ironman or half Ironman distances this typically means three to five days or greatly reduced volume and intensity about 11 15 days out from race day Thisisa time to allow massive rejuvenation recovery and repair The result of this rest will be varied but you might experience a feeling of lethargy and tiredness as your body begins to adapt to the previous training load and repair Feeling flat in training is normal and you are certainly not in a place to perform your best following this little rest period but luckily you still have many days to go before it is time to perform If you repair and recover well and rid your body of previous fatigue you can now begin to sharpen into your race and actually build into the event itself You should respond quickly to workload as well as to rest and have much greater control into how much training you will do before race day Next Related Stories Swim Tip Getting The Correct Hand Position Should You Finish A Bad Training Session How to do a proper plank Why you should run on grass FILED UNDER Training TAGS advice hydration Nutrition Pre Race programme recovery rest Strategy Taper Tapering Tips Most Read Popular Now Most Watched The

    Original URL path: http://triathlete-europe.competitor.com/2016/04/25/the-perfect-two-week-taper?utm_medium=whats-hot (2016-04-25)
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  • Should You Finish A Bad Training Session?
    body just cannot perform at the same level you know it could on just about any other day There s nothing particularly wrong you just lack the usual snap in your legs It can be frustrating to perform key workouts in this condition and see pace or heart rate numbers that are far off your targets So why not just ignore the numbers and complete the planned workout by effort instead You will get a stronger training effect than you would get from abandoning the workout but without the frustration of measuring your subpar performance Choose this option if after warming up and beginning the main portion of your workout you feel overwhelmed by the planned pace heart rate but still able to do the workout if you just dial back the throttle a bit Option 3 Cut It Short Suppose you warm up for a high intensity workout and feel so flat that you can t even face the planned session yet you know that you will feel even worse mentally if you simply stop and go home On these occasions consider replacing your planned workout with a few very short very high intensity intervals For example replace a set of 5 x 3 00 intervals at VO2max intensity with 8 x 30 second relaxed sprints 95 of full speed The reason this works is that fatigue tends to be compartmentalized within energy systems and often fatigue that prevents you from performing well aerobically does not prevent you from performing well anaerobically This phenomenon offers another possibility to salvage some kind of training stimulus and prevent a blow to your confidence even on those days when your body is less capable than expected Option 4 Go Easy While fatigue is sometimes specific to the aerobic system other times it is generalized taking option three off the table In these instances your best choice is to perform a relatively short low intensity recovery workout As you gain experience in training you will learn the difference between how your body feels when it is not ready for high intensity aerobic training but still able to handle a few sprints and when it is not ready for any high intensity training Until you have that experience default to option three on days when you feel flat yet not so bad that taking the day off seems like the most sensible option On some of these occasions you will discover that even your warmup don t go well Connecting this experience with how your body felt before you tried the workout will enable you to decide when you just need to go easy in future workouts Option 5 Go Home On days when you feel lousy even at warmup intensity or your muscles are extremely sore from previous training or you feel the pain of an incipient injury somewhere in your body let distrcretion be the better part of valor and take the day off Know that it is the right decision and

    Original URL path: http://triathlete-europe.competitor.com/2016/04/25/should-you-finish-a-bad-training-session?utm_medium=whats-hot (2016-04-25)
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  • Why you should run on grass
    to do too much too soon Don t think you can run barefoot on it right away just because it s soft Your plantar fascia might not like it Heather Kampf a Team USA Minnesota member who has represented the U S at the World Indoor Championships suggests easing into speed workouts on grass regardless of how fit you might be Start low volume Just because you are stabilising quite a bit more on grass than on a flat surface even if you re fit enough to run 6 x 1 mile on a track maybe take it back to 4 x 1 mile the first time out just to get used to it she suggests Expect times to be a bit slower and be OK with that knowing that you re gaining long term benefits from running a few seconds slower per interval So when is a good time to do speed workouts on grass Barker says he uses grass workouts during points of the season when his runners aren t racing as much I like to be on grass a lot when endurance and strength are emphasised he says If you re a marathoner or half marathoner this can be in the early phases of your training cycle when you are trying to build strength and mileage If you re planning to run cross country or shorter road races this fall doing some of your early summer workouts on grass is a great way to get your body used to the terrain you will be racing on while building early season strength for more race specific workouts later in the season Give these two grass workouts a try Grass Fartlek This time based workout is a favorite of the ZAP Fitness team and can be completed in the early part of your season when trying to hit exact splits during a workouts isn t as important Warm up with 15 20 minutes of easy running on grass Begin by running 4 minutes as hard as possible followed by 2 minutes of recovery Then do 3 minutes 2 minutes and finally 1 minute hard with half the duration of the preceding interval as the recovery between hard repetitions so 90 seconds after the 3 minutes and 1 minute following the 2 minutes Perform 2 sets of 4 3 2 1 with 3 minutes recovery in between sets Cool down with 15 20 minutes of easy running on grass Grass Lactate Threshold Repeats Coach Barker has his Team USA Minnesota athletes doing this workout during their base training phase in early fall Warm up with 15 20 minutes of easy running on grass Run 4 x 1 mile at your 10K race effort with 1 minute recovery between repetitions Challenge yourself to build up to 6 x 1 mile by the end of the season Do this workout on undulating terrain for an additional challenge Kampf says their 1 mile course is downhill the first half and all uphill on

    Original URL path: http://triathlete-europe.competitor.com/2016/04/22/why-you-should-run-on-grass?utm_medium=whats-hot (2016-04-25)
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  • Swim Tip: Getting The Correct Hand Position
    decreases the effective surface area Spread the fingers too wide and the hand acts as if it has big holes in it Important hand position pointers 1 Bend your wrist and relax your hands on the recovery soft hands 2 Reach out far with your hand before entering the water the frontal drag is much less in air than water 3 Don t slow your hand down as it is about to enter the water if you re trying to eliminate air bubbles 4 When you initiate your underwater pull with your elbow held high point the fingers down toward the bottom and separate them slightly Related Stories Should You Finish A Bad Training Session The Perfect Two Week Taper How to do a proper plank Why you should run on grass FILED UNDER Training TAGS advice freestyle front crawl hand how to stroke swim Tips Training 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 Why you should run on grass Defining Functional Strength Training Joe Friel The Six Most Common Triathlon Mistakes 50 Ironman in 50 US States in 50 days the report How To Improve Your Lactate Clearance Rate Alarza Stanford Score First Time Wins Of The Season In Cape Town Six Weeks To New Run Speed Video Mirinda

    Original URL path: http://triathlete-europe.competitor.com/2016/04/25/training-tip-the-correct-swim-hand-position?utm_medium=whats-hot (2016-04-25)
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  • Exercises to improve your reactive strength
    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 For Ironman

    Original URL path: http://triathlete-europe.competitor.com/2016/04/21/exercises-to-improve-your-reactive-strength?utm_medium=whats-hot (2016-04-25)
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  • 9 Stretch Cord Exercises To Improve Swim Strength And Technique
    triceps extension exercise View Larger Image Single Arm Pull Position yourself just like the scull drill Slowly pull one arm all the way back to your thigh focusing on each phase of the stroke catch pull finish Release that arm to the front and pull with the other arm Emphasize technique by performing this drill slowly or build strength and endurance with very quick and constant movements View Larger Image Double Arm Pull Same as the single arm pull but performed with both arms simultaneously The focus is on a constant acceleration of the hands from the catch to the finish View Larger Image Chest Fly Face away from the attachment and stand tall Raise arms into a T position at chest height With a slight bend in the elbow pull arms together to meet in the front Control the speed of the release for an additional eccentric exercise View Larger Image Reverse Fly Perform the same as the Chest Fly but done while facing the attachment Focus on the eccentric loading by resisting and controlling the speed of the cords as they retract Try these simple exercises to improve strength and technique on land Stretch cords are a versatile underrated tool to use for developing strength and technique in the water Many elite athletes including Olympian Gwen Jorgensen carry their cords with them while traveling to facilitate an entire swim workout if a pool is not readily available or to use for a race warm up when not allowed in the water before an event Keep your cords in your swim practice bag to use before you get in the water Attach your cords to a fixed object on the pool deck like a starting block or fence post Perform a few minutes of light muscle activation with the following drills to emphasise good technique Strength Workout You can replicate an entire swim practice if you don t have access to a pool or if you missed a swim after a busy day of work After 15 20 minutes of these exercises you ll leave with a bit of sweat and a lot of fatigue in your major muscles Do 10 15 reps of each exercise and each arm when applicable Related Stories Exercises to improve your reactive strength Run Training By Time Or Distance Block Training For Cycling Strength Mobility For Swimming FILED UNDER Photos Training TAGS strength stretch cords swimming Photo Galleries Exercises to improve your reactive strength 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 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

    Original URL path: http://triathlete-europe.competitor.com/2016/03/29/9-stretch-cord-exercises-to-improve-swim-strength-and-technique?utm_medium=whats-hot (2016-04-25)
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  • How To Improve Your Lactate Clearance Rate
    how lactate really works in the body and have discovered the true culprit of our muscle fatigue how does that change our approach to training Recent research indicates that the goal of endurance training shouldn t be to reduce the production of lactic acid but to improve the ability to clear lactate from the blood Simply speaking we shift from the idea of increasing our tolerance for lactate production to the idea of increasing how efficiently our body utilizes lactate as an energy source The faster we can train our body to reconvert lactate back into energy in the liver the longer and faster we can run at a given pace Therefore the goal of your lactate threshold training shouldn t be how to reduce lactic acid production but instead to train your body to use it efficiently While this shift in thinking is slight it radically changes how you approach your lactate threshold workouts Lactate Clearance Workouts Of course traditional tempo runs tempo intervals and cruise intervals help increase your body s ability to clear or reconvert lactate However you can implement special lactate clearance workouts into your training to more specifically target this niche of your training Two of my favorite lactate clearance workouts are the alternating tempo run and for lack of a better name what I call the lactate clearance tempo run Alternating Tempo Runs I first learned about alternating tempo runs from my college coach John Gregorek We used alternating tempos in the early phase of our cross country training when we were developing our endurance and establishing a base for the long season ahead I find them particularly effective for half marathon and marathon training although you can scale them down to 10K or 5K training as well It s a good way to mix in some speed while also doing threshold training The goal for the workout is to run a specific distance even numbers work best and alternate the pace between marathon pace and either 10K or half marathon pace depending on the distance of your run and your fitness level The shorter your tempo run the closer you can get to 10K pace during the fast portion while during longer alternating tempo runs these fast portions are better done near half marathon pace The goal is to spike lactic acid production with the faster mile and then train your body to efficiently process the lactate while still running at a more reasonable pace marathon pace This will help make you more efficient at reconverting lactate into energy on race day For a 3 30 marathon runner the workout might look something like this to start 1 3 mile warmup 6 miles continuous at 8 00 7 25 8 00 7 25 8 00 7 25 1 2 mile cool down Notes As you get more fit you can increase the distance of the run to 8 12 miles depending on your normal workout volume This workout is also a good way

    Original URL path: http://triathlete-europe.competitor.com/2012/05/30/improve-your-lactate-clearance-rate?utm_medium=whats-hot (2016-04-25)
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  • Alarza & Stanford Score First-Time Wins Of The Season In Cape Town
    run Improving one position from his bronze in Gold Coast Great Britain s Jonathan Brownlee captured the silver medal while the bronze went to France s Dorain Coninx who also earned the right to the WTS podium for the first time Click here for the full men s review Women s Review For the third consecutive year the Discovery World Triathlon Cape Town event has been captured by a Great Britain woman as Non Stanford opened up her 2016 season with a victory Showcasing her power in the final kilometre of the run Stanford signaled the start of her competition year by collecting the gold and seizing the first sprint distance WTS race of the season Commenting on her season debut win Stanford said I came in really apprehensive some of my friends and family told me they were going to watch me on the TV and I had to tell them they probably would not see me But I was really shocked to be up there at the front I was a little worried about the run because I did quite a bit of work on the bike I thought I might pay for it but it was just about going out there today and having fun and going through the processes I didn t really think about the outcome to be honest with you Making it onto her second WTS podium of the year was British compatriot Jodie Stimpson who was able to get the silver medal Finishing off the podium was Bermuda s Flora Duffy who dominated the first two legs of the competition riding the whole 20 kilometre bike course by riding alone Her bronze medal finish was enough to move her to the top of the Columbia Threadneedle Rankings Click here for the full women s review 2016 ITU World Triathlon Cape Town Elite Men 1 Fernando Alarza ESP 00 54 12 2 Jonathan Brownlee GBR 00 54 17 3 Dorian Coninx FRA 00 54 23 4 Mario Mola ESP 00 54 33 5 Pierre Le Corre FRA 00 54 38 6 Henri Schoeman RSA 00 54 40 7 Aurelien Raphael FRA 00 54 48 8 Vicente Hernandez ESP 00 54 52 9 Richard Varga SVK 00 54 53 10 Andrea Salvisberg SUI 00 54 55 View Full Results 2016 ITU World Triathlon Cape Town Elite Women 1 Non Stanford GBR 00 59 49 2 Jodie Stimpson GBR 00 59 56 3 Flora Duffy BER 00 59 59 4 Anne Haug GER 01 00 07 5 Kirsten Kasper USA 01 00 08 6 Vicky Holland GBR 01 00 15 7 Ai Ueda JPN 01 00 21 8 Yurie Kato JPN 01 00 26 9 Sarah True USA 01 00 33 10 Kaidi Kivioja EST 01 00 34 View Full Results Related Stories Stanford and Holland Return To WTS racing with Mola Looking to Stay Undefeated FILED UNDER Race Results TAGS WTS Cape Town Most Read Popular Now Most Watched The 1 Workout To Get You

    Original URL path: http://triathlete-europe.competitor.com/2016/04/25/alarza-stanford-score-first-time-wins-of-the-season-in-cape-town?utm_medium=whats-hot (2016-04-25)
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