How to train for a mini triathlon for beginners,self confidence building books,quickly declutter house,organised living uk - Try Out

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Training for a mini triathlon requires a diverse program that consists of an eight week progression. I have a degree in Exercise and Wellness, and I am a Certified Personal trainer under British Columbia Recreation and Parks association (BCRPA) and the Canadian Society for Exercise Physiology (CSEP) and well as First aid and CPR. You want to divide your training week into a 3-5 days of training with the remaining days as rest days. In addition if you do train 2 days consecutively you want to train different styles than the day before, for example Monday you do swimming Tuesday you do biking Wednesday you rest and Thursday you do running and so on. Aerobic means using oxygen and An means without, therefore anaerobic is a non oxygen consuming supply of energy. Back to the main point – the anaerobic threshold is the point where the aerobic system cannot supply energy fast enough and your anaerobic system activates to make up the deficit.
You want to train slightly above your race pace on your hard training days, this is at least once a week for each style.
For swimming you want your body to form a straight line, take an arm and swing it in a half-circle above the water’s surface, as your arm touches the water pull it slightly underneath and do an S shape motion as you pull it back to the starting position, while circling your other arm.
If you are comfortable take your head underneath the water staring straight down and keep it there until you need to breathe. Biking isn’t too technical, however having the right equipment can make a big difference. There are bikes that are designed specifically for triathlons with computers controlling the gears and an excessive amount of speed related accessories, but these are quite expensive. Now when running bring your knees up toward your chest then rapidly extend your knee slamming your foot into the ground pushing you forward. There are a lot of different techniques you can do to speed yourself up and save energy and I have just scratched the surface with this article. On a final note do not train when the race is less than 48 hours away, at this point just rest and eat lots of carbohydrates. Swimming, biking and running — each can be quite a workout on their own, but doing them all together? While you could conceivably complete a tri with just a swimsuit, the bike in your garage and your running shoes, having the best equipment not only helps performance, but it can also put your mind at ease. Though each athlete’s choice in attire and equipment will vary, coaches and experts in specialty stores can often help make recommendations. Whenever you’re competing, the best coach or persons to get advice from is someone who has competed in the sport him or herself, an individual who had been a coach for year, or joining a triathlon club or group. Freestyle is the best stroke for a triathlon because it’s the most efficient for you to move quickly in open water, says Kalley. Biking may come easier to some than others, but your first time on a bike for competitive purposes can be nerve-racking.
Three miles may sound easy, but after you’ve exhausted yourself biking and swimming, it can be a lot more challenging just to keep your legs moving. But with enough training under your belt, the run can be where you make up for wasted time in transitions or during other portions of the race.
Even if you’ve run a few races before like I had, Kalley recommends spending at least one session practicing transitioning from the one activity to the next, whether it be swim to bike or bike to run.
Get there early! Racing is stressful enough for most people, so don’t add more by being late or cutting it close.
Despite choppy water conditions, and attempting to mount my bike five feet too early,  I had a successful first triathlon.
Subscribe to the Life by DailyBurn newsletter for healthy tips, articles, recipes and more. Arvada Triathlon Club, ArvadaThe Arvada Triathlon Club supports multi-sport fitness through triathlons and other endurance related activities. We hold regular meetings with speakers on topics from nutrition, coaching, training plans, race strategy, etc. Boulder Tri Club, BoulderThe Boulder Triathlon Club is proud to be a Triathlon Club for members of all ability levels.
Colorado Multisport, BoulderColorado Multisport (CMS), Boulder’s only triathlon store, has announced that it is forming a triathlon club to provide another opportunity for the multisport community to gather. Michael Stone, owner of CMS, says, “There is a lack of camaraderie within the triathlon community in Boulder. CU Triathlon Team (University of Colorado, Boulder), BoulderThe University of Colorado Triathlon team is a student run club sports team for both men and women at the University of Colorado Boulder.
D3 Multisport’s head coach, Mike Ricci, is a USAT Level III (one of only 20 in the country) certified coach and the USAT National Coach of the Year. Started in 2005, FastForward Sports hosts one-of-a-kind triathlon training programs in Boulder for all distances of triathlon.
The High Altitude Triathlon Squad will teach juniors to not only be a triathlete, but a swimmer, cyclist, and runner!
Not for Everyone - The IPA Endurance team is limited to like-minded, hard working, community and humor based athletes. Our Guarantee - Selecting a coach for Multi-sport is a very personal decision, and our approach won't be a fit for everyone. We believe in what we are doing and know we can make you a faster, funnier and happier athlete.
Rock Tri Club, Castle RockThe Rock Tri Club in Castle Rock was organized and created to benefit its members.
Tri Conditioning Club, CentennialTri Conditioning Club (TCC) is a women's triathlon club offering our members a comprehensive Tri program.
Set up as a 501(c)3, the goal of this team is to get more people of all levels here in the Pikes Peak region racing bikes and giving back to the community. A key phrase in their mission statement is: ”We are an all-inclusive cycling organization and team with the passion to educate our community in all avenues of what it means to live a bike life-style!” COS Racing has the potential to bring a lot of great things to the Colorado Springs community.
Club Cafe Velo was founded in 2012 and is dedicated to supporting triathletes and cyclists of all ages and abilities. Pikes Peak Triathlon Club, Colorado SpringsThe Pikes Peak Triathlon Club is the premier triathlon club of the Pikes Peak region. Formed in April of 2000, The Pikes Peak Triathlon Club is centered in Colorado Springs, CO.
The Rocky Mountain Tri club is a regional, non-profit club, run by its members for its members.
The Mission of the RMTC is to foster a supportive training and racing community for individuals of all levels of interest, ability, and experience in multi-sport activities. Kathy Alfino of MHM is spearheading the Team with Coaches Tristen Rogers Fibiger and Mandy Jellerichs.
The training includes instruction in swimming (open water and pool), cycling, and running plus we will offer other various workshops. Roaring Fork Women's Triathlon Team, Glenwood SpringsThe Roaring Fork Women’s Triathlon Team was created to help women in the Roaring Fork Valley find and develop their inner athlete.
Kids that TRI, LittletonKids that TRI is a 501c3 non-profit organization that inspires kids to be more physically active through the sport of triathlon. Team CWW Triathlon, LittletonBased on the concept that the mid-aged homemaker of the '90's was not going to dip into the family coffers for money for herself, Team CWW was founded in 1997 with a not for profit philosophy. Since its inception, CWW has escorted over 3000 women to the finish lines of their triathlon and duathlon dreams. We have spawned seven local triathlon businesses, and, in 2004 received an award from the International Olympic Committee for top triathlon volunteer organization in the United States.
With regularly scheduled club swims (January – early April usually), club rides and group runs Altitude Multi Sport offers a well-rounded environment for athletes of all skill levels and backgrounds to take advantage of.
SoCoT2 is a triathlon training club santioned and insured by USA Triathlon created in Southern Colorado in September 2012. The Endurance House mission is to provide a gold standard guest service to triathletes, runners and walkers of all abilities in a genuine and encouraging atmosphere. So, if you feel stuck where you are today and that there’s just something missing, Endurance House is ready to help you write a new and exciting chapter in your life.
Beginning this spring, we will offer a weekly digest - a quick review of all the top triathlon news for Colorado in one easy-to-read, brief summary. Please note that these answers are extremely general and should be taken as educational to inform your approach to training.
A from coach Laura Cozik: My personal opinion on training for your first triathlon is to train as if you’re creating a new and permanent lifestyle for yourself.
I think the bike weighed like 40 pounds, I remember thinking how weird running those first miles were on my worn mountain bike bearing legs but I will never forget that "rush" of senses I felt when I crossed my first triathlon finish line and became a triathlete!
I knew I wanted to do this again and I congratulate you for wanting to take these next bold steps and train for your first triathlon! This is my 10th anniversary as a multisport athlete and I think you have more options before you today than I did then with regard to searching online for the multitude of "tri newbie" online training programs and forums that can be viewed, purchased and downloaded to the questions submitted here on the Panasonic NYC Triathlon site. In addition to the link here on the site you can view most cities including NYC have established quite a few multisport clubs that offer both individual and group training opportunities in addition to social opportunities you can take advantage of. The great success of the charities out there who enlist people to raise money for a cause and offer a structured training plan and great camaraderie is another option before you and finally there are people like me and my colleagues who have spent a great deal of time and experience in our sport and who will take the time to gain an understanding of the way you train and offer you the individual direction you might need in helping you establish your objectives through a structured training program, communication and dialogue as to your progress and accountability in becoming a more well balanced multisport athlete. Q: I always have a problem getting up to speed in the run when I get off the bike and start the run. A from coach Laura Cozik: The brick workout can be broken down into shorter, repetitive intervals.
A from coach Scott Cohen: While it should go without saying that your brick form and leg firing potential might not quite be in April where they will hopefully be in perhaps June or July it’s quite typical for many of us to have and experience the frustration or disappointment of not getting your legs to fire after coming off the bike. One example might have you working 6-10 hill repeats on your bike if you know that you have some difficulty or trepidation in cycling on hills where working in your smaller ring and working half the climbs seated is your objective followed by an easy 1-2 mile easy training run with a few (optional) 30-60 second striders thrown in if your running rules.
The emphasis is more on the climbing because working on hills now will really build on your confidence come July for the NYC Triathlon or another Olympic event or different distance.
In conclusion bricks are typically challenging for most of us but are vital to your success in developing fast transition skill sets where seconds count and being a minimalist in your preparation and thinking as you set out on your run are recipes for success! A from coach Laura Cozik: There are many factors that contribute to side stitch cramping during the run portion of a triathlon. If the stitch does occur, try to walk it off while breathing deeply, allowing the muscles to relax.
A from coach Scott Cohen: The dreaded side stitch is a fairly common problem that most of us have had to contend with at various points in our lives, our workouts and our races. In the particular case of a bike to run sequence, it may have something to do with not allowing for a reduction in your cycling intensity leading into the run or on the run in your rhythm, your pacing and your breathing.
On the run segment, try a reduction in pace and simultaneously placing your hand over the area and pushing, massaging the stitch. Other possible reasons you may be developing a stitch might include the way you breathe on the bike, shallow vs full, improper hydration, not allowing for an adequate warm-up or eating substantially too close to your workout. In closing, however, I feel it's fair to add that although I don't know how long you have been actively involved in multisport training and competition, I think stitches might be somewhat more prevalent towards an individual who is new to our sport and is still finding their burgeoning multisport skill sets.
Second, if you have rested adequately, the off-season can provide a great opportunity to work on your athletic weakness. Outdoor cycling is the only place that an athlete can learn the rudimentary, but necessary, skills of cycling such as: drinking from a water bottle, cycling etiquette, pace lining, bike handling, bike safety and pointing out hazards. Most clubs will provide you with a complimentary fitness assessment as a part of your membership.
There are some common running injuries that can be avoided with proper training and equipment: Iliotibial Band Syndrome, tendonitis, and shin splints are maladies that usually affect runners at some point along the way. Proper form and execution are crucial in weight training, so we recommend that you schedule sessions with a personal trainer or triathlon coach at your gym to ensure that you are getting the most out of your workouts. A brick workout is a run immediately following a bike workout, or bike ride immediately following a swim workout, like you will be doing in the triathlon.
Treadmill running is a great way to keep up your running while the weather outside is less than desirable. Cross training is an essential component of triathlon prep and a great way to stay motivated.
In addition to your traditional swim workouts, taking lessons with a coach or joining a master swim group are great ways to increase your speed and endurance. An easy cycling drill that is sure to improve your pedaling efficiency on the bike is one-leg pedaling. Once you hit the bike outdoors in the spring, you’ll want some staple workouts to help improve your fitness and speed on the bike.
The second workout is a time trial, when you time yourself to gauge your speed and monitor your progress for a given distance: Each month, try to include a 10-mile time trial to monitor your progress.
The third workout is speed work: Start with a long warm up and do 4-6 two-mile intervals at about 85-90% effort in a moderate-to-difficult gear with at least 5 minutes of easy pedaling between intervals.
By contrast, a higher stride rate generally means a more horizontal and more efficient movement.
Once you have gained some technical proficiency in the pool, it will be time to incorporate some higher intensity workouts into your routine. As a part of your winter strength training routine, you will want to include core strength exercises.
A great way to increase your power, especially on the bike, is through plyometric training in the gym. Most injuries incurred during training are usually due to training volume and physical weaknesses that are exacerbated by prolonged exposure to improper movements. By having an injury, you have to take a step or two back in your training and get some rest.
One option for your bike is to choose between pedal straps or pedals with cleats, also called clips. Pedals you clip into, on the other hand, require that you purchase a pair of cycling shoes. In the months leading up to your race, you will want to experiment with your race-day nutrition and how your body will react to certain things like gels, bars and sports drinks.
During the last 7-10 days leading up to your race, you are going to drastically reduce your training volume, otherwise known as tapering.
As you mentally prepare for your race in the final days leading up to it, you may experience many different thoughts and emotions regarding the event. Secondly, realize that not everything will be absolutely perfect about your race day, so be prepared for the unexpected. One of the most common mistakes triathletes make in the water is their hand placement when entering the water.
The transition from the swim to the bike is usually the longer of the two transitions that you will go through because of the time it will take to remove your wetsuit and put on your cycling shoes and helmet. The second transition is usually the faster of the two because you are basically just jumping off of your bike and changing your shoes.
A great way to prevent chafing is through the application of a lubricant such as Body Glide or Vaseline to common chafing areas like the back of the neck, under the arms, nipples (seriously) and across the waist. Take a virtual tour of the 2015 course with video, GPS data and detailed mile profiles to prepare you for the big day. Watch how a triathlon transition area comes together in this exclusive NYC Triathlon time-lapse video. Train for a mini triathlon with help from a pro track and field sprinter in this free video clip. I believe that education is a means for application and application is a means for success.
Also don’t do all five days consecutively, you want to train on alternating days whenever possible. Your anaerobic threshold is when your body begins to shift between energy systems; Aerobic metabolism and Anaerobic metabolism.
Using your anaerobic system produces lactic acid which is causes that burning sensation in your muscles when you work them hard. To find your AT run at a pace where you just barely begin to feel a slight burn in your muscles.
This is the best pace because you can keep up an aerobic pace for long periods of time, but you cannot keep up an anaerobic pace for very long. You would be amazed if you knew how much faster you can run with proper form while putting the same amount of energy into it.
When you first feel the sensation to breathe turn your head to the side and while circling your arm twist your body so your mouth moves above the surface, breathe and move your head back to the starting position.


This leads to shallow water blackout, which is where your oxygen levels get critically low underwater, but your CO2 levels aren’t high enough to tell your brain that you need to breathe.
If you are serious about racing in triathlons don’t buy a mountain bike, dirt bike or hybrid. Just go online and have a look at a pictures of elite bikes then look at the bikes at a local bike shop, you will see a difference.
Watch professional runners and you will see, especially if you can slow down the footage, that the movement patterns are way different from walking. As you fall press your toes down with your other foot and try to hover half an inch off the ground by alternating feet. The best thing to do for any sport is to hire a personal trainer who knows what it takes to win and can teach it to you. Though the distances are unregulated (meaning they can change up to race day), the course is generally a half-mile swim, 10-mile bike and 5K (3.1 miles) run.
Knowing Kalley, who trains at The Sports Center at Chelsea Piers (one of the few gyms that has a pool in NYC), had completed many triathlons himself and was the coach of a tri club, Full Throttle, I chose to train with him.
But when it comes to training, don’t be surprised if you’re winded after the first 50 yards. Taking water out of the equation allows you to solely focus on your arm and the movements it should be making. It’s important to experience that moment when your legs are so exhausted from the bike and you still need them for the run; they’re like rubber and it seems physically impossible to go another step. You want to get the lay of the land and where everything will be coming in and going out of. Be sure they’re pumped within the pounds per square inch (PSI) range recommended for your specific tires (imprinted along the side of the tread).
If you didn’t visit the race site for a test swim beforehand and are offered the opportunity jump in and warm up pre-race, definitely get in. According to USA Triathlon, "No matter what level of experience, from newbie to pro, your triathlon experience will be enhanced by joining a club.
We offer social events, swim, bike and run training, clinics and the chance to enjoy our sport with others in one of the worlds’ biggest playgrounds for endurance sports.New in 2015 Boulder Tri Club is running 2 professionally coached training groups! Created in 1993, the team has won 15 collegiate national championships through USA Triathlon (USAT), most recently in 2010, 2011, 2012, 2013 and 2014.
The program will include 3 practices a week, and clinics on race preparation, race strategy, bike skills, transitions, open water swim, nutrition, and more! We believe that wellness is contagious, so it is our mission to share our love for the outdoors and fitness. We provide individualized training plans, group workouts including a strength workout and a Tri specific workout, and we take care of all race entries for the 4 races we plan on competing in this year. As a Colorado non-profit, we use our funds to support local juniors interested in endurance sport.
Based in Colorado Springs, we welcome members of all abilities, from those who have never done a triathlon to professionals and Ironman veterans. Our membership spans the entire Front Range, including Boulder, Pueblo, and the Denver area. To provide training and racing opportunities for members in a safe & inviting atmosphere. Our mission is to provide a group atmosphere which empowers, motivates, and inspires women to lead healthier, more active lives. These accomplished USAT certified coaches have worked with everyone from beginner triathletes to elite competitors who race at the highest level. CollinsFollowing a grassroots effort to begin a Northern Colorado Triathlon Club, NoCO Tri started in early 2014.
And so it remains, however the name has been trademarked to reflect the popular notion that it was always Colorado Wild Women.
After seeing the distaff side of the sport grow form 20% to well nigh 50%, and watching members ditch all for Ironman shirts, CWW has honed in on a mission of balance in life as well as letting it all hang out, that, from time to time. We have members who are true novices entering their first races ever all the way to seasoned competitors who have qualified for both nationals and Kona respectively. Altitude Multi Sport focuses its’ training in the Parker, Castle Rock and Highlands Ranch areas, though it is not un common for members to travel together to locations such as Denver, Aurora or Boulder in order to train together. The club is part of the Southern Colorado Runners (SCR) club to continue supporting the local running club that has done so much for running in the Pueblo area for over 20 years and provide SCR members with additional social training opportunities. This is why Endurance House has designed programs for regular people looking to redefine themselves by accomplishing something that may, at first, feel impossible. However, we suggest that you only use these answers as a starting point, and do additional research on your own.
For a sprint distance triathlon for example, try biking 5 miles, then running 1 mile, repeating this interval 3 times consecutively without recovery.
Some of these are dehydration, fatigue, electrolyte deficiency, excessive heat, irregular or shallow breathing, and improper nutrition (eating too much on the bike, eating too close to the start of your run, eating the wrong foods, etc.). Typically it is more common in running and it isn't always partial to the amount of intensity you might be working with whether you are on a bike, on a run or in the midst of a bike to run or run to bike combo workout. One possible suggestion regarding your impending transition to the run might have you "spinning" your legs in a lighter gear leading into your run. If that fails to ease the discomfort, then try walking it out for a minute or two while raising your arms over your head and trying to work with deeper but easy breathing.
First, it can provide a much needed rest period if you are coming off a hard racing season. If your swimming needs work, you can use the off-season to systematically improve your swim by focusing on technique, strength and endurance.
Spinning can help in developing increased cycling strength under safe, controlled conditions. In addition, outdoor cycling provides you with the pleasure of being outside, with changing scenery and new destinations and new people. The general rule of thumb is that most triathletes require a range of 16-30 calories per pound of lean body weight, depending on the amount of daily training, intensity and gender. For example, most female triathletes should aim for a 200-250 calorie snack, whereas most male triathletes will require closer to 300+ calories for post workout replenishment. This will most likely include measurements of your weight, blood pressure, body fat composition, VO2 Max, base strength, and flexibility. The main causes for these injuries are usually (1) too much mileage too soon in training (overuse) and (2) improper footwear. The exercises that you will want to focus on the most are those that involve your legs, core, and shoulders. Trainers will also be able to help figure out the amount of weight you should be lifting and the number of sets and repetitions you should do for each exercise, not to mention the motivational benefits of working out with someone in-the-know. The benefits of these workouts are numerous, but the main point is to train your body in the specific conditions you will experience on race day. Alleviate the boredom that might accompany your training in the winter months by using the other cardio equipment at your club, such as the rowing machine, stairclimber and elliptical machines. Lessons are a great way to get one-on-one instruction and really improve your technique for maximum efficiency. The winter training period is a perfect time to hammer out any flaws that you might have in your technique.
This will help get your body acclimated to the movements and coordination involved with swimming. This will help you because they make you aware of your movements and keep the wear and tear on your muscles to a minimum. Triathletes most commonly suffer from tightness in their hamstrings, hip flexors and chest muscles due to the body’s position when swimming and biking. You need to log distance and hours for three different events and strength train to prevent injury and improve your performance—all of which can make it hard to find the time to rest.
If at any point you find yourself completely exhausted, don’t be afraid to take a day or two of rest even if your training calls for a workout.
By performing this drill throughout the winter on your indoor trainer or spin bike, you can work on generating a more equal output of power throughout the pedal stroke. The first workout is a steady state ride: Every week, be sure to include a long ride at a relatively low intensity (60-75% of max heart rate) to build your base level of fitness.
During your weeks of heavy volume, you might want to add a second 10-mile time trial following your first one. This workout will help with your top-end speed and increase your tolerance for lactic acid buildup in your legs. An ideal stride rate will have each foot striking the ground approximately 90 times per minute for a stride rate of 180. In order to increase your stride rate, incorporate turnover drills into your training runs.
By doing speed intervals once a week during your outdoor training, you train your body to run at or faster than race pace, making your run portion a little easier and a little faster. A couple of key swim sets include intervals of 100 and 500 meters, with the end goal of putting in 1500M worth of hard swimming at or near race pace in a single workout.
Not only is core strength important for triathlon-specific events, core exercises will also teach you how to use your stabilizing muscles in coordination with larger muscle groups. Plyos use your fast twitch muscles and are generally very high in intensity and short in duration.
If you are in this camp and have an injury that wasn’t sustained due to an accident of some kind, you stand to benefit in ways that you might not expect. Pedal straps are convenient because you don’t have to purchase a pair of cycling specific shoes. This is done to get your body prepared for the intense effort that you will exert on race day. Here are a few things that can help improve your race day focus and dampen any concerns that you may have about competing. You have completed workouts in each individual discipline that are longer than your race distance, so there should be no doubt about your ability to complete the event.
You never know what the race will throw at you, so try not to let little snags have a negative affect on your race—just work around them, stay positive and keep going. Just because someone passed you in the water or on the bike doesn’t mean that you have to make it up then and there. Placing your hands across the midline of your body can cause a fishtail action with the hips and lower body, thus creating more drag and slower speed through the water. You will be surrounded by lots of other swimmers all trying to get to the swim exit as fast as possible, which means lots of limbs flailing around and tons of splashing. An easy way to shave a couple of seconds from your transition time is to take your feet out of your biking shoes BEFORE you get off of your bike. A wetsuit, sports bra, tank top or pair of biking shorts can make your day at the races quite uncomfortable if you are not properly prepared. Watch what happens from pre-race setup to post-race celebrations and everything in between! Today, we're going to be talking about training for a mini triathlon which consists of a half a mile swim, 12 mile bike ride and a 5K run.
Aerobic metabolism burns a mixture of carbohydrates and fat while anaerobic metabolism burns exclusively carbohydrates.
Thus if you are properly trained your AT is the maximum pace that you will be able to keep up for the duration of the race.
We as humans are built for walking, when we use the same movement patterns for running it is incredibly inefficient energy wise. Not only can signing up for a triathlon be especially intimidating for first timers — there’s also the training, gear and equipment to think about.
Coaches recommend training in the gear you plan to race in, so you should get it as soon as possible. And like many tri newbies, swimming was my weakest of the three sports, so that’s where we began.
While you may know how to swim, Kalley says, form is a common hurdle for those not too familiar with the water.
While freestyle is the best stroke to get through the swim most efficient, Kalley says you can do any stroke you want (breast, side, even doggy-paddle) to help you get to the end of the swim. It was hard for me to remember what each part of my body should be doing at first and I’d lose my rhythm midswim, but the more I did it, the more comfortable I became.
Clipping into the bike allows you to waste less energy, because you’re getting power when you push down and pull up on the pedals, and therefore your speed increases.
While this feeling does pass, I found it really helpful to know what it felt like before it happened on race day (which it did… and was even more intense).
It’s common to feel overwhelmed the day of, so don’t be afraid to ask someone for help if you’ve never racked your bike before, or aren’t sure where you should lay your stuff out.
We have over 100 due paying members that range from professional triathletes to athletes who have never swam before.
The SPRING Triathlon program runs from March – August, the IRONMAN program runs from January – September. As a member of our club, you will also become part of a community that receives discounts and services from local sponsors. Located in the northern part of Colorado Springs, we hold weekly weekend group rides from Cafe Velo, including women-only rides. The Pikes Peak Triathlon Club is dedicated to helping multi-sport athletes reach their goals by providing training partners, sponsorship benefits, and education through a fun and supportive environment. The club welcomes people of all ability levels, from those who have never done a triathlon to professionals and Ironman veterans. We support the sport of triathlon among women by encouraging, educating, and empowering the female athlete.
Their breadth of hands-on racing and coaching experience creates an unmatched dynamic you won’t find with other women’s group training programs. The team trains from May through August and culminates the season with the Tri for the Cure Sprint Triathlon in Denver. It's coaches are the State's finest, with degrees and athletic CV's that others can only dream about. Our athletes train and compete regularly in races ranging from triathlon sprints up to full Ironman races on any given weekend with incredible support from all of our club members. Altitude Multi Sport prides itself on being a tight knit club supporting each other and helping each other to succeed.
With training plans designed to help you compete & complete triathlons from Olympic distance to Ironman distance along with a group of encouraging members and a USAT & RRCA certified coach, Nick Morrison, you’ll be on your way to redefining your possible! Every coach has a different way of seeing and explaining the many aspects of training, and some methods might resonate more with some of you than others.
I ran the NYC Marathon 2 years ago and I run regularly, biking only a bit in the summer and swimming once a week. Don't do legs the day before a long ride or run, don't do upper body the day before a hard swim. Other than simply doing more bricks, how can I get my legs in shape so I can run faster off the bike? If you are feeling good, chances are you got it right, as this is usually where cramping occurs.
The body needs to rest in order to allow injuries to dissipate, muscles to recover and repair themselves, and to give your mind a break from the rigors of training. However, this lack of conclusiveness in the research may have more to do with the varying quality of the research design in the literature, and the inability to compare studies because the designs either don’t generalize to the population at large due to sampling issues or other validity errors, or because the actual designs are too different to be able to make any fair comparisons. The cyclist can focus on pedaling technique, strength, and developing a base of fitness without having to worry about traffic, weather or balance.
Finally, would you rather do your long ride (3 to 8 or more hours) indoors on a spin bike or outside?! Some examples of post-workout recovery foods include low-fat chocolate milk, smoothies with added protein, peanut butter, jelly, and sliced banana sandwiches, low fat cheese or cottage cheese and fruit, and yogurt with walnuts.
Mittens are best because the fingers warm the whole hand.**Running stores sell disposable heat packs (I love these) that you can insert in your mittens. That could mean anything from signing up for a swimming lesson, taking spin classes, or hiring a personal trainer.


By evaluating your fitness level at the beginning of your training, you will have a base line against which to track your progress, in addition to the time intervals that you will be competing against in the pool, on the bike, and on the road. The first thing you should do when initiating a running program is to head to a local running-specific store where the sales staff can analyze your gait and fit you with the proper shoe for the way you run. You are going to want to know how your body and mind will respond to switching from swimming to biking and from biking to running. If you live in a flat area, a treadmill is also a great way to get in hill workouts when the geography of your training ground might not allow for it.
A good coach will give you advice on drills to practice, and if he or she is really serious, will film you in the pool to help you review your own performance.
It will be of much greater benefit to you to swim for short periods at a time and focus on your technique than to try and pound out yardage in search of fitness gains.
Being flexible in these trouble spots will improve your overall comfort on the bike and in the pool, and will also help your performance on the run. The mental and physical relief of resting will be benefit you far more than squeezing in an additional workout with half the energy and focus.
It is common to apply pressure only from 12 o’clock to 6 o’clock on the pedal stroke, but this is only half of the rotation of the crank. This workout will help you judge the approximate speed at which you will be able to compete during your race. These three workouts should be considered staples of your training and will make the longest portion of your race feel like the shortest. Stride rates that are significantly lower than this usually mean that there is a substantial vertical component to your running that both takes up time as you raise and lower each leg higher off the ground, and makes it more taxing on your legs and feet because of the harder impact as you literally pound the pavement. To do this simply run 4-6 fifty-meter intervals at the end of your training runs twice a week.
If you are unsure of how to perform the following exercises, consult a personal trainer to help guide you through them effectively at first: Lying hip abduction, Stability Ball Leg Curl, 1-Leg Squat, Plank and Oblique Plank, Stability Ball Jackknife, Trunk Rotations with Medicine Ball or Cable Tower. You can gain valuable insight into whether or not you have been overtraining or if you have a specific imbalance or weakness that has been worsened by improper technique. If you are experiencing signs of overtraining, make sure that you are scheduling AT LEAST one day off per week from your training.
Two of the main drawbacks to aerobars are the added weight that it puts on your bike frame and that it can be more difficult to handle your bike.
Their main drawback, however, is that they drastically reduce your pedaling efficiency on the back end of your stroke, when you are not securely fastened to your pedals. Their drawback is that it can be initially difficult to clip in and out of your pedals when stopping and starting, though this can usually be overcome with a few practice rides. Although your volume will decrease, you will want to keep most of your workouts at race intensity, while allowing for plenty of rest and recovery between workouts.
Stick with the race plan that you visualized and chances are that you will be passing the hares that passed you earlier. An easy way to work on this is to imagine your left hand entering the water at 10 o’clock and your right hand at 2 o’clock. A common mistake for first-time triathletes to try and put on a shirt after coming out of the water—a sure-fire way to get clothing stuck to your wet skin. This takes practice, but when executed correctly, it will make your second transition easier than you could have imagined. Would you rather remember how great you felt crossing the finish line or the nasty burning sensation of your clothing rubbing against your raw skin?
Over the next few weeks I'm going to devise a program for you consisting of an eight week progression.
I would recommend hiring an expert to teach and critique your form as I cannot possibly do it justice with this article, however I will try anyway. Not all the way of course, but when your body is about 45 degrees to the ground you should push forward with your foot. Joining a triathlon club or group is a great option for first timer, as you can learn with others new to the sport, and support one another. The good news is, practicing a variety of drills can help, including side kicks to work on rotating the body and breathing, the one arm stroke and catch-up drill to single out and correct form for each arm, laps with a buoy between the legs to focus on arm strength and endurance, and holding onto a kickboard to work on kick and leg strength. We hold monthly meetings with opportunities to interact with excellent educational speakers on topics including nutrition, equipment, training and more. We are regulars on the podium, with multiple top 3 finishes at both USAT Regional and National Club Championships. We specialize in social events and offer certified coach-led swim, bike, run training and clinics and the opportunity to enjoy the finest outdoors Colorado has to offer! We also offer USAT level coaching from our in-club coaches who help our athletes to improve in all facets of the triathlon sport.
While Altitude Multi Sport focuses on a positive and supporting environment for our athletes and their training, we also focus on offering an opportunity for athletes to find a club which they can call home and share their triathlon aspirations, experiences and triumphs. During the run, since you are trying to improve this leg of the race, effort should be very hard. Although everyone will have individual needs, general recommendations include not consuming anything but water during the first 10-20 minutes on the bike, 16-24 ounces of liquid per hour, your body weight x 1.5 for calories per hour, easily digested and necessary products such as gels, gu, powdered carbs, electrolytes, and finally, ceasing all caloric intake 20-30 minutes prior to the run.
This is a great time to invest in some individualized lessons with a professional coach to address technical challenges. Nevertheless, very few people would argue that strength training will hurt your performance. Focus on your greatest perceived weakness and improve upon it over the next couple of months. Second, and most important, gradually increase your mileage from week to week and incorporate simple strength exercises into your workouts. Hill workouts can greatly increase your leg strength and also provide a change of pace from running on flat ground. Most clubs offer 30-minute core intensive workouts as a part of their group exercise schedule. Masters groups are a great way to increase your speed, challenge yourself, and stay motivated as you will most likely be sharing lanes with swimmers of similar abilities and trying to complete sets on a pre-determined time interval. By keeping it simple in the beginning, you’ll effectively preparing yourself for the distance that lies ahead. Have a trainer at your health club suggest some stretches for these areas, and regularly add the routine to your workouts. Come back feeling refreshed instead of fatigued and your workouts will be much more productive.
By incorporating 1-leg pedaling into your drilling, you can start to emphasize the pulling motion of the hamstrings between 6 o’clock and 3 o’clock on the upswing of the pedal cycle.
You should aim to decrease the time of your intervals by 3-5 seconds each time you do the workout. Again, the goal here is to learn how to activate and coordinate your core stabilizers and contribute to your overall strength. For plyometric training to be effective, keep the reps low (between 8-12) and make sure that you don’t have any nagging knee or foot injuries, as these exercises are high in force production and absorption. Chances are you will come back stronger and with a better understanding of your body and your training—and how to avoid injury in the future. Wetsuits can run anywhere from $200-$500 and some multi-sport stores rent them out for races.
When first using pedals with clips, try them out in a vacant parking lot or driveway where there isn’t any traffic. One thing to keep in mind is that it is harder to digest things during high intensity exercises. A key to your taper is to stay patient and to not do any gut-busting workouts the week of your race. If you can be calm, visualize your performance, and thank a few volunteers along the way, you will be ahead of the game mentally, a huge advantage and a guarantee that you will enjoy the experience. This is an exaggerated entry point, but if you're prone to misplacing your hands, you will most likely wind up entering the water at 11 o’clock and 1 o’clock. If you’re not 100% comfortable in the water or with swimming among a crowd, try to seed yourself towards the back of your wave. You will barely notice the shirt under your wetsuit and it will be dry within 5 minutes of jumping on your bike. In order to have a fast T2, have your running shoes (either pre-tied or with speed laces), hat, sunglasses and race belt neatly organized at your assigned slot. However, because I didn’t have much time to train, I chose a one-on-one option and got a coach. And, as most first-timers are warned, I’m already looking forward to signing up for my next. We train together, we study together, we have potluck dinners, movie nights, game nights, intramural sports teams and volunteer adventures.
Aspiring and perspiring athletes of all levels are welcomed in a non-intimidating, professional and supportive environment.
Members also have access to the club's exclusive email list and web forums, where they can keep up on club news, swap equipment, and share knowledge with each other. The NoCo Tri Club's mission is to unify all ages and abilities of endurance sport athletes into a supportive, educational and social community.
And if you're asking how to fit it in timewise, be sure that all of your friends, lovers and family members get hooked on triathlon. Strength training such as squats, deadlifts, lunges, etc., will help as well…just go heavy, maxing out at about 8-12 repetitions. Testing these recommendations is the key as there is no single answer which will work across the board. We recommend that if you do undertake a strength regimen in the off-season, you try to make it race-specific to an area that you are trying to improve.
If you feel that something is a little off, back off your mileage a little bit, if not altogether, until the pain you’re experiencing subsides. Take the opportunity to try something different to add some variety to your training over the winter months. Try to schedule at least one complete day off per week in the spring, and two days off per week in the winter in order to avoid burn out and over-training.
By being more efficient throughout the pedal stroke, you can even out the exertion of your leg muscles rather than having your quads do all of the work. Towards the end of each interval, try to increase your stride length while keeping the stride rate high.
When you first start doing speed work, start with two 1-mile repeats with equal rest after each sprint: for example, if it takes you 8 minutes to run a mile, jog for 8 minutes when you finish each interval. A 3x500M workout with no more than 1-minute of rest between sets will also help with your long-distance endurance. For proper technique and effectiveness, it is recommended that you seek the advice of a personal trainer at your club or gym for initial guidance. If you’re on the fence about whether or not to purchase a wetsuit, try to find a place where you can take one for a test drive and see if you appreciate the added comfort most triathletes find when wearing one in competition. However, if your goal is higher top-end speed, an aerobar set-up is something that is definitely worth pursuing. All too often, new riders will jump right into the street with their fancy new pedals and end up falling over at the first stop light because they couldn’t get there shoes out of the pedals.
It is common to feel like you’re losing some fitness during your taper, but be patient and know that all of the hard work you’ve put into training over the last several months has prepared you for the rest and preparation leading up to the big day. An alternate way to work on this in the pool is by trying to enter the water on the outside of each lane line on the bottom of the pool. This strategy should give you more space and free water to swim through at the beginning of the swim and set you up for a good race. Once you rack your bike, slip on your shoes, grab the other items and put them on one-by-one while you are jogging towards the exit of the transition area. It will consist of a Monday, Tuesday, Wednesday, Thursday, rest day and Friday, long bike ride. Though I was very nervous and only decided to try it a week before the race, learning with Kalley, in an area with a very low volume of traffic made me less scared. Small pace groups are formed with others of similar ability led by a FastForward Sports Coach who is hand-picked and specifically trained to work most effectively with each level of athlete.
Our annual fundraising event is the Cafe Velo Gran Fondo, which takes place the first Sunday in May. If you participate in multi-sport at any level, then the Pikes Peak Triathlon club is here for you!
We'll build this community by engaging all levels of athletes to actively participate in the club.
Rather than just doing basic weight lifting to make your biceps bigger, try to be focused in your approach. There are skills you cannot learn on a spin bike that will make you a stronger cyclist and a safer presence for yourself and others on the road. Brick workouts can also be incorporated into your winter training by going for a swim before a spin class, or immediately following a spin class with a short run on the treadmill. This will seem challenging at first, but it’s a great way to build your strength and endurance. If your climate permits, try cross-country skiing or snowshoeing, both of which are great winter-specific cardio exercises. A little flexibility can go a long way toward improving your overall comfort, performance and posture.
It won’t happen immediately, but after a couple of weeks of consistent effort, your stride rate and efficiency should improve. As with the 100M interval set, find your appropriate speed the first time you do the workout and decrease the interval with each successive workout. Not every single workout on your training program is essential to successful training and racing.
One thing to note is that if you generally ride in groups, on varying terrain, or have an injury that prevents you from riding in a more forward position, your best option may be to stick with a standard road set-up. Sport drinks are the least demanding when it comes to digestion, so they should be your main source of energy during the running segment of the race. On a Monday you will typically go out and take a 30 minute bike ride, coming back on a Tuesday, doing a 20 minute run and also a strength and conditioning program in the afternoon. I also told myself, “the worst that can happen is I fall and then just get back up again.” I’m proud to say I didn’t fall once practicing, nor did I when I clipped in during the race.
COS Racing is the brainchild of many local cyclists, with Matt Carnal, a Colorado Springs cycling coach, bike racer, and former triathlete spear-heading the organization. Learn to freestyle swim, clip in to your bike, don’t walk the run, learn about nutrition, research your races, know the rules, prepare thoroughly, find supportive teammates, and have the greatest possible experience on race day.
In other words, if you are working on your running, let the strength training complement your running.
Start your speed work with 1 or 2 intervals early in the season and gradually build up to 6-8 consistent intervals (sprint plus recovery) in a single workout. If you feel tired or pressed for time on a particular day, rest, or do something a little more fun and exciting that will give you some balance in your life in addition to your training. Wednesday you'll come back for a 400 yard swim, take off Thursday, rest and recovery, come back on Friday with a 45 minute run. You don’t have to win the race, but you should be setting personal goals with high expectations for yourself. This regimen might include balance exercises to increase stability and joint strength, plyometrics to improve speed and explosiveness, and functional compound movements that simulate the actual movement you do when you run.
This type of focused approach to strength training can really enhance your performance and help you prevent injury when you resume your on-season training.



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