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ixty-five percent of all runners will have to stop running at least once every year due to injury. The ChiRunning technique offers a real solution to this high rate of injury and makes running not only safer, but also more efficient and more enjoyable for runners of all levels. Contained within the technique are movement principles found in t’ai chi, the mother of all martial arts. These guidelines are applied to running allowing you to bring your mind and body together to make the most of every move you make.
What are the best sources of information on how to select and buy the right road bike for triathlon use?
March 29, 2010
Filed under Triathlon Answers
I am a serious age group athlete generally finishing in the top 20% of my group. Even after several years of competing I still feel seriously ignorant about bikes. I know I need a new one, but I don’t know where to start with research etc. My top priorities are FIT (my current bike never fit properly and holds me back) and, ease of use (maintenance, tire changing). Yes, this is important to me. The amount of info out there is overwhelming so advice on where to start, what questions to ask, what to read, etc. is very welcome. I do Olympic and half Ironman distances but will work up to my first full IM in ’07 or ’08. So new, good bike is critical. Thanks.
What kind of bike should I get for a triathlon?
March 20, 2010
Filed under Triathlon Answers
I am a 16 year old girl and I want to try a triathalon for the first time. I’m not a hardcore athlete and I don’t want to win first place or anything but what kind of bike should I use? Right now I just have a regular bike from Target but I do not really think that that is a very athletic bike so what kind of bike should I get / use. Someone please help me out??
How much is the effect of alcohol on my fitness level?
October 23, 2009
Filed under Fitness Answers
I am an athlete and I play pro basketball at my local club. I also am an occasional jogger and love to play other sports as well. But occasionally I go out on weekends and consume alot of alcohol. Im talking about beer, rum, tequila, vodka, and many other kinds! I dont get to the state of getting drunk, because I usually stop when I feel like Im getting there. I know that alcohol cant be good in any form, but I just would like to know what kind of damage are we talking about here? I have an almost perfect fitness level according to recent tests, but I wasnt consuming much alcohol then as well.
Now Im planning to take a vacation and I KNOW that ill be drinking alot, therfore I would like to know what are the given consequences if any with regards to my fitness level.
Thanks for the input.
ChiRunning: A Revolutionary Approach to Effortless, Injury-free Running
by Danny Dreyer
ChiRunning is a running form and philosophy that takes the pounding, pain and potential damage out of the sport of running. S
The T’ai Chi Connection
In T’ai Chi, correct postural alignment is used to allow chi, or life-force energy, to flow more freely throughout the body. When your body is out of alignment, it is like a bent pipe that restricts the flow of water. Much attention is also paid to loosening all of the other joints in the body by relaxing one’s muscles as much as possible during movement. Movement originates from one’s center, also known as your core, and everything else relaxes to allow for fluid movement. When these concepts of alignment and relaxation were combined with a slight forward lean and applied to running, ChiRunning was born.
The result was profound for my own running and has now helped thousands of runners increase speed and improve overall performance while reducing injuries and recovery time.
Here’s what a couple of runners have had to say:
Mark just completed the Ironman Wisconsin in September, finishing is the top 15% of the 2200 person field. “…I gave it a chance and it completely changed my running style in a matter of weeks. I would go on these long runs and try to run my old way (which was just run anyway it felt good) and then mid-run, I’d switch to the ChiRunning style. People who I had been following for miles, were now behind me in a few strides, and I exerted no extra energy to do it!”
Catherina McKiernan of Ireland, winner of London, Berlin and Amsterdam marathons in ’99, and Silver Medalist in two World Cross Country Championships, has become a Certified ChiRunning Instructor due to the profound affect it has had on her running. Catherina writes, “My career was plagued by injury. When I discovered ChiRunning I knew that this information was important for every day runners and for competitive athletes. You know, I get more of a buzz out of teaching than I did out of any of the big races I won during my career. I am constantly getting great feedback and all my clients are thrilled. My own running is going great also – no niggles whatsoever.” Add a rich Irish brogue and you get the picture.
"…I gave it a chance and it completely changed my running style in a matter of weeks. I would go on these long runs and try to run my old way (which was just run anyway it felt good) and then mid-run, I’d switch to the ChiRunning style. People who I had been following for miles, were now behind me in a few strides, and I exerted no extra energy to do it!"
-Mark after completing the Ironman Wisconsin in September 2007
-Mark after completing the Ironman Wisconsin in September 2007
The Formula for Success
In ChiRunning we have a formula for success. We call it FDS, which stands for Form, Distance and Speed. The way to ensure your success as a runnere is to work on your form first, then add distance, with speed added as the last component. Your training schedule is, of course, a huge part of how your prepare for an event, but in ChiRunning we suggest that you focus on your form first, because when you’re running form is maximized for efficiency and injury-prevention, you can make the most of every training session. You then add in distance by working to hold your form for longer periods of time. Once you can hold your form over the distance you need, you then start adding speed to your workouts. Speed is the last component and is a result of good technique and conditioning and not reliant on strength alone. Speed workouts are also a place to refine your form, not just build strength.
In the ChiRunning method, there is a specific technique for every aspect of your training. For example it is more energy efficient to use a specific technique for running uphill and a different technique for running downhill. Likewise there are very specific techniques for increasing speed, for holding a fast pace, for resting muscles on the run, or for using a greater variety of muscles. ChiRunning is a mindful approach to running which encourages listening to and responding to your body so that you can quickly and accurately respond to any situation. Like a T’ai Chi Master, you will have a perfect response for anything that comes at you during a run.
Make Gravity Your Ally
The ChiRunning form uses a slight forward lean to engage the pull of gravity as the main propulsive force. While using your core muscles to keep your posture aligned the rest of your body learns to relax and offer no resistance to the pull of gravity. Overused, tense muscles create inertia and which works against your forward motion. To whatever extent you can rely on gravity to pull you forward, you can reduce your muscle usage. In doing so, not only do you reduce the potential for injury that comes from overused muscles, you also gain much greater efficiency, reduce your recovery time, and you can actually increase your speed with less perceived effort.
Relaxed muscles can absorb oxygen more efficiently than tense muscles. When your muscles are relaxed, it allows the recoiling action of your tendons to move your arms and legs rather than the contraction of your muscles. Additionally, when you’re relaxed you can increase your range of motion, reduce your breathe rate and lower your oxygen and fuel requirements. (when you’re muscles are always firing they are using up valuable muscle glycogen).
Align Yourself
In order to engage the pull of gravity, your body must first be aligned correctly which means:
•Every time your weight is supported by your foot, there is a straight line between your shoulders, hip bones and ankles. This allows your body weight to be supported by your structure (bones, ligaments and tendons) rather than your muscles, which reduces the energy expenditure of your leg and lower back muscles.
•Your left and right side are moving symmetrically.
•Every part of your body is aligned in the direction you are headed.
-your upper body doesn’t sway side-to-side,
-your hips don’t move laterally as your foot hits the ground
-your body does not bounce up and down
-your arms don’t cross your centerline
-your legs and feet are pointed forward as they swing
These are but a few of the possible misalignments ChiRunning helps to correct.
Master Your Body
Bringing this mind-body approach to running actually transforms running from a sport to a practice and allows you to gain much more from your running than merely staying in good physical shape. ChiRunning fully supports runners in understanding how their body works best and how to combine that with the mental focus needed to bring the highest level of quality into each and every run.
ChiRunning is particularly helpful when something is not going quite right, when your body feels sluggish, or when you get slung off course by that nagging pain that hits halfway through a race. What you need at that moment is a great toolkit and knowledge of what you can focus on, physically or mentally, to correct the problem.
I suggest that you work to master the connection between your mind and your body. It is a necessary skill that every top athlete in the world has. Try something, practice it, see the results and discover for yourself what works best for you. The ChiRunning form focuses are guideposts for your own personal research. Every time I go out for a run, I come back with something new to practice. I’m constantly working with my breath, my lean, relaxing more deeply. It is an ongoing process of discovery that I see no end to. It takes more focus than you might be used to with your running, but the payoff of years of pain-free, injury-free running will be well worth the effort…and you can look forward to becoming the master of your own movement.
For further information on ChiRunning, please go to our website at: www.chirunning.com
Four cardiovascular simple programs for burning fat super fast.
Jumping Rope
Jumping rope provides a number of health benefits: A great cardiovascular workout that burns calories and fat, but it also develops good coordination between hands and feet, as the pace (coordination muscle). The greatest thing about jumping rope is that it is very inexpensive and you can do almost anywhere.
It turned out that jumping rope is a very effective method to burn fat. It has been shown to burn as many as 1,000 calories per hour. Wow, that is some serious calorie! Some of the best and leanest athletes swear by it. Films often depict skipping professional boxing because it develops high strength and cardiovascular effect. It is no wonder that boxers are some of the best conditioned athletes.
Enter a jumping rope and try it yourself!
Sit straight but relaxed when you jump.
Keep your knees slightly bent.
Look straight ahead, not your feet.
Land on the balls of your feet, not on your heels.
Keep your arms fairly still, do not scourge.
Start by jumping slowly, building up your speed so you can jump rope more quickly over time. See how many times you can jump without missing. Try to do 100 jumps before you have to stop then beat that record next time. Do 50 super fast jumps, followed by 50 jumps slower.
Jumping rope is great for the whole family. Have even more fun by forcing some friends to play Double Dutchman. Jumping rope for 30 minutes five times a week and watch your shrinking size. Go invest in a jumping rope today, and quickly get the body you want.
Jumping on a trampoline
Jumping on a trampoline yes, I said jumping on a trampoline is a great workout. It develops not only the excellent sensitivity proprioceptive (body awareness), but it also burns a ton of fat and calories. And did you know that the rhythmic bouncing has a powerful effect on the lymphatic system, which establishes a stronger immune system?
A trampoline provides exercise that are easy on the joints, very low in effort and great for the body.
It is easy to start a regime trampoline. Buy a mini trampoline for your living room and jump while watching your TV show favorite, or bounce to a video workout trampoline. For tons of family fun, buy a large trampoline for the backyard. Start jumping on your trampoline for 30 minutes a day and bounce away your pounds.
Sprints external
A great workout: Go outside and sprint as hard and fast as you can probably. Once you feel like you are going to collapse, stop go until you no longer breath and then sprint again. You could call this the workout of "Forrest Gump". Repeat as many times as you can, or until you complete the full 30 minutes of sprints and rest or walk.
It is a workout very intense, so you need a good level of fitness and treatment before trying it. Sprint your butt off, walk until you catch your breath, and still do. More you push hard, combined with the fastest and the longest distance you run, the more you get in shape early and get lost heavily.
Outdoor sprints offer fat loss and a great body at any cost and push harder than you ever have driven before. If this seems too difficult, consider the profit. Any successful athlete will tell you they put their body through this type of challenge workout.
If you are in good physical health, a practice sprint is extremely safe so remember, just because you might feel like abandonment does not mean you should. In other words, continue to push and get your butt in shape, no whining, no complaining, just results, and a happier, more confident you.
Stage Stairs
Operation up the stairs is a great workout no-cost and outdoor school available at your local stadium or university. Sprint to the top of the stadium, then down the stairs. Remember, safety first! Once you get to the bottom, sprint to the top support, and repetition.
The cardiovascular program extremely high intensity burn fat quickly and send your heart rate through the roof. Sprinting stairs is a common exercise for all levels of athletes, and who among us does not want the lean, muscular shape of an athlete? So stop complaining about not being able to afford fancy equipment. Go to the stairs and run your butt off! You will get a tight and firm rear because you lose this fat in your behind, and everywhere else, as you nuclear burning calories running up those stairs.
Power of Protein
August 22, 2009
Filed under Diet And Nutrition, Triathlon
Jennifer Hutchison asks how much protein a triathlete really needs.
How much protein does a triathlete need? Is protein in a sports drink really necessary?
These two questions can spark a firestorm of debate amongst sports nutrition professionals, nutrition savvy athletes and sport nutrition manufacturers that promote products packed with a protein punch. This month I will discuss the third macronutrient that provides balance and protection in an athlete’s diet, protein.
Protein Basics
Dietary protein, like carbohydrate and fat, performs a very important job in an athlete’s diet. Protein’s primary role in the body is to support growth, maintenance and repair of muscle and other body tissues, while also being a backbone for many hormones and enzymes and supporting a healthy immune system. An athlete’s overall health and performance can be closely tied to protein balance. Protein intake that is insufficient can place the athlete at risk for illness and or injury.
Body proteins are constantly being broken down and resynthesized on a daily basis both at rest and during training. Protein, although not a preferred fuel source, can be used to sustain physical activity. Gluconeogenesis is the body process that breaks down protein (think muscle) and converts it to carbohydrate (glucose) to be used as fuel.
Dietary protein’s main purpose should be for the repair and recovery of damage muscle and cells caused by training and racing as opposed to being used as a fuel source. In order to do this athletes must ensure that they are already meeting both their daily calorie and carbohydrate needs which have been addressed in previous articles.
Building Blocks
Protein is synthesized from amino acids (the building blocks of protein). There are 20 different amino acids (AA) that, in various combinations, create the different types of protein. What makes a particular protein source unique is how these AAs are combined.
There are two major categories of AAs: Essential and Nonessential.
Essential AAs cannot be made in the body therefore they must be supplied by the diet.
The essential AAs are Histidine, Isoleucine*, Leucine*, Lysine, Methionine, Phenylalanine, Threonine, Tryptphan and Valine*
Food sources that contain all of the essential AAs are commonly referred to as “complete” proteins. These foods include animal proteins such as meat, fish, dairy products and eggs.
Side note: (BCAA) Branch chain amino acids (denoted with the * above) are essential AAs of interest to many endurance athletes as they are thought to play a role in mental “strength” and delaying fatigue. BCAAs are stored in the muscle and can be used as fuel during long training days and for 70.3 to Ironman races,particularly if carbohydrate intake falls short.
In theory, BCAAs supplementation (in the form of protein containing sports drinks) seems to make sense, but there is very little solid research which confirms a performance benefit. Consuming sports drinks with protein is not harmful. The biggest subjective issue I have encountered with Ironman athletes is taste. Sports drinks containing protein do not taste so swell after a few hours roasting in the heat. If an athlete is not keen on the taste of their sports drink, they most likely will not drink enough, which can be problematic on race day!
So the burning question: is a protein containing sports drink really needed during endurance training? The answer is no. With that said, I do know of many athletes who swear by their carb/protein potion. So as they say “if it ain’t broke, don’t fuss with it”.
Nonessential amino acids are just as important as essential AAs with the difference being these AAs CAN be made by the body and do not have to come from the diet. Nonessential AAs s are Alanine, Arginine, Asparagine, Aspartic acid, Cysteine, Glutamine, Glutamic Acid, Glycine, Proline, Serine and Tyrosine.
Food sources that may be lacking in one or more of the essential AAs is referred to as “incomplete” proteins. All plant sources of protein (beans, legumes, whole grains, vegetables, nuts and seeds) with the exception of soy are considered incomplete.
Athletes that choose to follow a plant based (vegetarian) training diet should include soy products and incorporate variety in selecting beans/ legumes, whole grains and vegetables. Protein needs CAN be met following a vegetarian diet but these athletes have to ensure they compliment their grain choices with their meat alternative choices so that all the AAs are being supplied over the course of the day.
Protein Requirements
In spite of popular belief, endurance athletes can meet their protein needs without tons of dietary supplements.
The keys to meeting protein needs are 1) knowing how much protein to aim for 2) learning more about the protein content of various foods and 3) planning meals … which can be easier said than done!
Athlete protein needs are based on lean body weight (preferred over total body weight), the type of training (strength/power vs. endurance) and phase of training (base/ build/peak/race). Athletes new to physical training, in general will have a slightly higher protein need than those athletes who have more training experience.
The average athlete may only need the recommended 0.8 gm protein per kilogram body weight per day.
However the very nature of preparing for the 70.3 and Ironman distances will most certainly require a bit more to mend a body battered from 12 to 20+ weekly training hours.
The chart below can be used as a guide to estimate daily protein needs based on the daily training volume. It would be fair to say that athletes who have shorter, more intense, workouts which produce some degree of muscle damage (i.e. muscle soreness) may benefit from that next higher level of protein intake.
|
Daily Training |
Grams per pound body weight |
Grams per kilogram (kg) body weight |
|
Up to 60 min per day |
0.5 |
1.1 |
|
Between 1 to 2 hours |
0.6 |
1.3 |
|
Between 2 to 3 hours |
0.7 |
1.5 |
|
Greater than 3 hours |
0.8 |
1.8 |
More is not better
Most athletes with a well balanced diet can easily meet their daily protein requirements. It is a common practice for some athletes to over consume protein believing this in turn will help boost lean body mass. The truth is that the body does not store excess dietary protein as muscle. Once dietary protein has fulfilled its role the excess is broken down and goes to be used as fuel, stored as body fat or excreted by the body via urine.
Protein content of various foods
Oils – none
Fruit- minimal
Grains- 3 grams per serving (1 sl bread, ½ c rice or pasta)
Nuts – 5 grams per 1 oz
Milk/Dairy/ Milk Alternative- 5 to 8 grams per serving (8 oz milk, 6 oz yogurt, 1 oz cheese) Cottage Cheese- 14 grams per ½ cup
Beans – 7 to 8 grams per ½ cup
Meat Alternative/ Soy – 16 to 20 grams per ½ c ( tofu, tempeh) 1 Egg – 7 to 9 grams
Meat – 21 to 27 grams per 3 oz cooked (beef, chicken, turkey, fish, pork)
How much is a portion? For most normal size athletes, the inside diameter of your hand and thickness of your palm is your rough guide to a meat portion appropriate for you.
Nutrition tips for meeting daily protein needs:
Include a protein containing food at every meal and every post workout snack.
To optimize the recovery process, target 10-20 grams of protein (along with the carbohydrate source) in post workout snacks.
Breakfast Ideas
· High protein cereal (ex: Kashi Go Lean), low fat dairy/soy (milk, yogurt)
· Scrambled egg white omelet w/ low fat cheese
· Add 1 scoop soy/ whey protein isolate powder to your hot cereal
· Use milk or soymilk instead of water for hot cereal.
Lunch Ideas
· Turkey/ Tuna/ Chicken Wrap, Beans & Rice, Bean Burrito
· Add part skim mozzarella cheese, crumbled tofu or chickpeas to salads
· Eating out? Request double meat on your sandwiches.
Dinner Ideas
· Tofu Stir Fry w/ Brown Rice, All Bean Chili w/ Rice
· Grilled Chicken, Lean Beef, Pork, Baked Fish with Potatoes or Pasta
· Quinoa and Black Beans served with shredded lowfat soy cheese
Snack Ideas
· Low fat Cheese, Cottage Cheese, Low fat Yogurt with fruit
· Chocolate Milk, Smoothie made w/ Soymilk
· Whole Grain Toast/ Muffin with Peanut or Almond butter
Adequate daily protein is crucial for athletes to maintain a strong, healthy and powerful body. Knowing what your daily needs are is one thing, but knowing you are consuming adequate protein on a daily basis is another. Make use of the many good online resources and lists that can be found that identify the quantity of protein contained in various foods and track your daily intake of not only protein but also carbohydrate and fat as previously discussed in the past couple Ironman.com nutrition articles. If all the numbers and calculations leave you with a headache then consider adding a sports dietitian to your personal performance enhancement team. The use of a qualified sports nutrition professional, like that of a skilled endurance coach can help you take the guess work out of your daily and weekly eating plan and allow you to focus on what most Ironman and 70.3 athletes enjoy the most……..train, eat, sleep and race.
Jennifer Hutchison, RD, CSSD is Board Certified as a Specialist in Sports Dietetics, a USA Triathlon Certified Level 3 Elite Coach. As a Registered Dietitian, Jennifer uses her academic training, certifications and “real world” experience to help fuel athletes worldwide. You can direct comments, questions or suggestions for further articles to Jennifer via email to eSportsRD@aol.com or go to www.IronCladCoaching.com . References available upon request.
Former drug addicts find new fixation on triathlons
(CNN) — When rehab and Alcoholics Anonymous meetings didn't work for Eddie Freas, he sought another way to kick his 20-year drug and alcohol addiction.
 |
| Eddie Freas fights drug addiction by putting all his energy into training for triathlons. |
He swam 2.4 miles. He biked 112 miles. He ran 26.2 miles. The Pennsville, New Jersey, resident found relief in triathlons.
"I feel better when I'm working out," said Freas, 33. "It does wonders for the mind. The reason I started running — it was a switch that went off in my head. I started feeling positive and feeling great about myself."
Freas spent his youth in pursuit of drugs. At the age of 13, he snuck bottles of Amaretto and rum from his mother's liquor cabinet. He also developed a taste for marijuana and cocaine. By his senior year of high school, Freas was kicked off the wrestling and football teams after failing a drug test.
Then in 2007, after a three-day binge, "I came home and was crying," Freas said. "I was so depressed. I turned on the TV." The set was tuned to ESPN, which was airing a story about a former drug addict who competed in triathlons.
The program's subject was Todd Crandell, who had lost a college hockey scholarship because of a drug addiction. After 13 years of using drugs, Crandell started competing in Ironman races and championed finding positive ways to fight addiction through his program called Racing for Recovery.
"Having an athletic background, I was drawn to getting back in shape," Crandell said. "It makes you turn intellectually and spiritually fit. Exercise is essential. It decreases addiction, depression and you use it as part of the recovery."
Freas was entranced by the parallels.
"His whole story seemed like mine," Freas said. "That's why it hit me so much. It was my story but it happened to somebody else. I knew I had to get back into fitness."
He took a bus to Racing for Recovery's office in Sylvania, Ohio. There, Freas said he learned to "stay clean and use other things — fitness, instead of drugs." On his first day, Freas pushed himself to run 10 miles.
"It killed me," Freas said. "I was just motivated. I was sore for a week and I gradually got into it. As soon as I started including fitness into my everyday lifestyle, it made it so much easier. It kept me busy and because of the physical fitness, it was making me feel better about myself."
He pushed himself to run farther and raced in his first Ironman competition in 2008.
"It's different when you use drugs, you temporarily feel good and afterwards, you feel like doing more drugs," Freas said. "When you go for a long run and do physical fitness, you feel good doing it."
Research in animals and humans show that exercise can be a mild antidepressant.
"It isn't a huge surprise when you consider many positive effects exercise can have with regards to the brain chemistry: dopamine, serotonin, endorphin, epinephrine — these are all associated with mood altering effects," said Dr. Cedric Bryant, the chief science officer for the American Council on Exercise. "If they're able to get this natural high, through a natural endeavor such as exercise, it allows them to replace the means to achieve that high with a more positive approach."
One study showed that women trying to quit smoking were more successful when they exercised. And the National Institute on Drug Abuse held a conference last year to explore the possible role of physical activity in substance abuse prevention.
"The thought centers around the release of mood-altering brain chemical, mainly endorphins," Bryant said. "It gives you euphoria or what you call 'runner's high.' "
Crandell said some people who battle drug addiction "want something more than sitting in support groups filled with smoke, complaining about drinking."
"I've had some of my naysayers from other programs who say you've taken one addiction and replaced it for another," Crandell said. "I've taken addiction and put into a new focus that includes exercise. Exercise for me is essential to my recovery and well-being."
The purpose of Racing for Recovery is not to turn everyone into an athlete, but to focus on positive pursuits in a person's life.
"Whatever you lost during your addiction, that should be your Ironman, not just running," Crandell said. "If your goal is to become a teacher, let that be your Ironman."
After Freas spent six months in Ohio, he returned to his hometown.
"I didn't want to come back home, because this was where I did all the dirt, all the partying and stuff," Freas said. "As time went on, I had to come back here. My life is turned around. I got to help people in my hometown."
Back in New Jersey, Freas helped train Dustin Deckard, 19, a former high school star wrestler, who is recovering from a four-year heroin addiction. Deckard wanted to get clean after a near-fatal overdose.
"I have to be clean the rest of my life," Deckard said. "Sometimes that overwhelms me. I just feel that sometimes it's not fair that other people can go out and have fun and drink and do whatever at a party. But me — if I do anything — it's off. I can't stop. I definitely have troubles with that."
Freas and Deckard have developed a brotherhood.
"I know how he was feeling, being down, not wanting to use drugs," Deckard said. "I just relate to him in every way. We both used. He's also into sports and into wrestling like I was. That's what's cool."
6 Ways to Develop Fast Transitions
August 22, 2009
Filed under Triathlon
By Gale Bernhardt
International Triathlon Union elite racers–racing at the Olympic distance of a 1.5k swim, 40k bike and 10k run–post some of the fastest transition times on the planet.
Besides trying to get into the first transition (T1) before the big pack, good swimmers in World Cup races also want to be first across a designated prime line, which pays out additional prize money as an added incentive to go fast.
Once in T1, World Cup racers need screaming fast transitions to get on the bike–preferably in a small group–so they can work together to put time between their breakaway and the main pack.
After a multiple lap bike course, a fast second transition (T2) is critical not only to the racers in any breakaway, but to the racers in the main group as well. Seconds count, as the 10k running leg at World Cup triathlons has begun to look like an open 10k road race. Once on the run, any alliances formed on the bicycle are typically set aside for individual success.
How fast are these elite athletes going? In 2006, the fastest overall Olympic distance results were produced in Hamburg, Germany, with the men's winner going just over 1:43 and the women's winner at 1:53. In this particular race, first and second place were separated by only 11 seconds for the women and 14 seconds for the men. At a race in Ishigaki, Japan, the second place male finished only a second behind the winner.
Fast transitions are critical in all World Cup triathlons. Just a few seconds lost in transition might cost an athlete a podium position.
Like a World Cup racer, age-group athletes need quick transitions to be competitive at sprint and Olympic distance racing. Here are some pro techniques you can use to make your transitions faster.
Begin practicing fast transitions now
Too often, athletes wait until the week before the race to practice transitions. That is too late. You need to practice now to execute the fastest transitions possible and have them be second nature.
One way to do this is to include transitions in your brick workouts. Also, set aside some practice time to work exclusively on faster transitions–don't worry about an aerobic workout that day.
Leave your shoes in the pedals and use rubber bands
Elite athletes leave their shoes in the pedals for the first transition (T1). After exiting the swim, they put on their helmets, grab the bike and run out of the transition area.
In order to keep the crank arms and shoes from rotating and jamming into the ground, they use thin rubber bands to hold the shoes and the crank arms parallel to the ground. They attach one end of the rubber band around the shoe or through the heel loop of the shoe, and the other end to a rear stay on the side of the bike.
Do the same with the other shoe. You will have to experiment to see which locations are best for your rubber bands depending on your shoe size and frame size.
The thin rubber bands easily break away when you mount the bike and begin pedaling with your feet on top of your shoes. Slide your feet in your shoes once you are rolling at a good pace.
Put your sunglasses on while pedaling
Instead of putting your sunglasses on in the transition area, put them on once you are rolling on the bike. If your helmet has front air vents, see if you can secure the sunglasses there.
From the front, it will look like your helmet is wearing sunglasses. If your sunglasses are not secure on your helmet, fasten them to the top of your frame with a small piece of tape.
Use a flying mount and dismount
World Cup racers are going as fast as possible at every moment during a race. They are running relatively hard when they exit T1. They mount their moving bicycle with a flying mount, which looks something like a cowboy jumping onto a galloping horse.
Before they approach the dismount line at T2, they remove both feet from their shoes and continue pedaling in a manner similar to when they began the bike leg. Near the dismount line, they swing one leg back and over the bicycle so it's behind the other leg on one side of the bicycle. At the dismount line they are off the bike and running to the transition area. This particular move is advanced and takes plenty of practice.
Use elastic laces and no socks
There are elastic laces available at most stores that stock triathlon supplies. Elastic laces allow you to easily slip your feet into your shoes, wasting no time to secure Velcro or old-style lace locks on regular laces.
Before you decide to race with no socks, do a few practice runs at home. Some athletes can run with no socks and not have a single blister. Other athletes will develop hot spots on their feet that eventually bloom into blisters.
On your test run, carry a lubricant such as Body Glide. When you feel a hot spot beginning to develop, stop and apply the lubricant to the shoe surface causing the hot spot. This is the same location you will apply the lubricant on race morning when you set up your transition area.
Use a movie camera
When you are trying to improve your transition speed, have someone record your T1 and T2 in a practice session or during a race. Use a watch and time both transitions. After reviewing for ways to improve, do the transitions repeatedly until you think you have the fastest transition time possible.
If you're a spectator at an event, tape some of the top age-group and elite racers to see how they're doing transitions. You may pick up some additional tips.
If you're looking to get the edge on your competition without additional training, take a look at your transitions. Strategizing where you can save time during transitions is fun and it may even put you on the podium.
Cross-training: Variety is the Spice of Sport
August 22, 2009
Filed under Cross Training, Running, Triathlon
by Liz ColvilleOne sport may not be enough anymore. As the triathlon grows in popularity and professionals from every sport share the secret of their success, athletes at all levels are learning the value of cross-training.
Could Bikram yoga make you a better tennis player, as Andy Murray has claimed? Can running make you a better soccer player, as running-shoe giant Asics asserts in its magazine ads? While the latter may sound like a marketing ploy, Andy Murray was able to defeat Roger Federer and credits yoga for the win. Cross-training has grabbed a share of the exercise market for decades, but today, its value is more widely appreciated. Cross-training is also becoming more creative as new and lesser-known sports make their way into the mainstream.
Source: BBC Sport
As Lucia Cockcroft writes in the Guardian, working at more than one sport is beneficial to anyone, whether you’re Maria Sharapova or a 10K runner. Cross-training will “stop boredom setting in, a common problem when you're over-familiar with the gym treadmill.” Varying your athletic routine exercises more muscle groups, increases flexibility and reduces the chance of injury.
Source: The Guardian
According to the Los Angeles Times, the triathlon is booming. Even the toughest form of competition, the Ironman, is receiving record numbers and filling up quickly. Membership to USA Triathlon increased from slightly over 20,000 in 2000 to more than 80,000 in 2006. The pleasure of the triathlon, many converts explain, is simply the opportunity to keep one’s routine both challenging and unpredictable. While each sport presents its own unique hurdles, many see cycling as an antidote to running, and swimming as an antidote to both. A triathlete can easily get away with saying, “I don’t feel like running today,” and still improve his fitness level by riding a bike or swimming.
Source: The Los Angeles Times
Similarly, avid marathoners and road runners needn’t feel they’re slacking off by practicing yoga once a week. Runners tend to neglect their core, a surprisingly dense area of back, shoulder and stomach muscles. Yoga teaches better posture and improves flexibility. Surprisingly, runners also generally do not pay sufficient attention to their feet, other than enclosing them in fancy shoes. Yoga “teaches that the foot should be engaged and considered as a weight-bearing tripod,” according to Run The Planet, a running resource created by The North Face.
Source: Run The Planet
The growing number of shows on cable television that share secrets from the pros are making amateur athletes aware of the advantages of taking on new sports. Discovery’s FitTV offers in-depth coverage of professional athletes’ lives, including their training regimens. The channel’s “Art of the Athlete” explores the lives of icons like Kristi Yamaguchi and Dominique Dawes. “Insider Training,” hosted by beach volleyball champion Gabrielle Reece, “goes to the places the crowds never see—the training pool, weight room, yoga studio or secluded beach—and reveals how world-class athletes train for perfection.”
Source: FitTV
Marathoners: Are You Hitting The Wall?
August 21, 2009
Filed under Cross Training, Running
When a hobby turns into an obsession, the body–and mind–can give out.
In 1992, then marketing director Dean Karnazes set off on a midnight run from San Francisco. It was an impulsive decision that Karnazes admits was fueled by drunkenness. But once he experienced the initial rush of long-distance running–he covered 30 miles that night–Karnazes couldn't quit. What then started as a weekend hobby quickly became a life-changing passion–maybe even an addiction.
Karnazes, now 45, is one of the world's most accomplished endurance athletes. He has completed 50 marathons in 50 days, raced 135 miles across Death Valley and mountain biked for 24 consecutive hours. Surprisingly, the one thing he hasn't experienced is burnout.
"I've trained with guys who are much superior athletes to me, and they've burned out over the years," Karnazes says. "The thing that's kept me so passionate about what I do is that I enjoy competing against myself more than anyone else."
It's an admirable ethos, one that surely resonates with anyone who has made the transition from casual exerciser to athlete. But burnout, a physiological and psychological response to overtraining, can rob a person of his or her athletic ability and, even worse, the drive to perform.
From Athlete to Burnout
It wasn't until recently that the average American began harboring athletic ambitions even approaching those of Karnazes. Mark Aoyagi, director of sport and performance psychology at the University of Denver, says that until the fitness craze of the 1980s, most Americans used their bodies at demanding factory or manufacturing jobs, not on the weekend–and certainly not for recreation.
But once scientists better understood the link between exercise and health, which had pop culture evangelists like Jane Fonda and Jack LaLanne, new fitness habits were born. It wasn't long before the feats of extreme athletes, who scaled impossible mountains and ran for hundreds of miles at a time, became interesting to Americans who had tired of 10-kilometer runs.
In 2007, according to the Web site MarathonGuide.com, an estimated 407,000 people finished a marathon, compared with 299,000 in 2000. New interest in endurance activities isn't unique to running. The Outdoor Industry Association, a trade group, conducted an online survey this year and noticed incremental growth in many adventure sports. Among the 41,500 respondents, for example, more than 7,800 backpacked overnight, an 18.5% increase from 2006. Trail running and mountain biking also saw similar increases.
To Rob BonDurant, vice president of marketing at the outdoors company Patagonia, these figures aren't surprising. The participants, he says, thrive on challenging physical and mental boundaries.
But try telling all this to someone experiencing the first stages of burnout. He or she feels listless and sapped of the motivation and physical will to perform. Technically, says Mark Aoyagi at the University of Denver, the condition is known as "depersonalization." It's the overwhelming sense that you're no longer in control.
The fatigue is commonly triggered by overexertion and coincides with an increasing resting heart rate, a sure sign that the body is struggling. The prolonged exhaustion that happens when the body stops adapting to a training regimen is known as "staleness." If this continues for too long, it becomes official burnout.
"Once burnout has set in, you're done," says Aoyagi. "People who do get burnout will never get back to the point they were [at] before."
Preventing Burnout
How can a hobby-turned-passion go so awry? Aoyagi says it's a matter of failing to heed the warning signs (fatigue, lack of motivation) early on. Burnout victims, he says, also tend to forget why they've pushed themselves so hard in the first place.
So how does someone like Dean Karnazes, who still racks up hundreds of miles some weeks, remain unaffected by burnout? Just by resting when he needs to. Even an endurance athlete of his ability simply skips training sessions when he's overly tired. "I try to listen to my body more than anything else," he says.
BonDurant says burnout can be avoided by goal-setting, particularly if that benchmark involves doing what seems impossible. The best remedy, he says, is being told no.
"Tell an endurance athlete that they can't achieve something," he says, "and they'll go out and prove you wrong."
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