Triathlete Initiative
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Triathlete Initiative
Bringing you daily news & updates on the absolutely gorgeous sport of triathlon. Keep TRI-ing!
Curated by Angeline Tan
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Tim DeBoom: Films To Get You Inspired For Triathlon

Tim DeBoom: Films To Get You Inspired For Triathlon
Angeline Tan's insight:

And if you've any to add, please feel free to share!

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Triathlife With Jesse Thomas: Tri speak

Triathlife With Jesse Thomas: Tri speak | Triathlete Initiative | Scoop.it
Triathlete Jesse Thomas loves going home for the holidays, even if it means having to explain what he does, and why, each and every time...
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Go for Broke with Tabata Intervals

Go for Broke with Tabata Intervals | Triathlete Initiative | Scoop.it
Need a workout that packs a big punch in a small package? Doing Tabata intervals to increase bike performance may just be the hardest four minutes of your life.

 

What can you possibly accomplish in just four minutes on the bike? A lot, actually. All you have to do is ride as hard as you can. This will boost your aerobic and anaerobic capacity simultaneously, increase your fatigue tolerance and lead directly to improved cycling performance in triathlons.

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Five Tips For Being A More Efficient Runner

Five Tips For Being A More Efficient Runner | Triathlete Initiative | Scoop.it

While we aren’t all born with the long-limbed, thin bodies of world-class runners, we can maximize what we do have by working on technical efficiency. Focus on these five areas to run more economically:

 

1. Stride Length

2. run Cadence

3. Forward Motion

4. Arm Motion

5. Leg Recovery

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The Benefits Of A Group Ride

The Benefits Of A Group Ride | Triathlete Initiative | Scoop.it

Every triathlete can benefit from learning how to ride in a pack. 

 

“Developing safe bike handling skills is critical for anyone racing a bicycle, whether that is in draft-legal racing or in a time trial format. Group rides help athletes develop skills such as riding in a straight line, cornering at speed and being comfortable riding close to others."

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Swim Faster This Autumn

Swim Faster This Autumn | Triathlete Initiative | Scoop.it

The end of the season is the best time to sit back and think seriously about how to reach your full swimming potential in the future. The chances are that you won’t be racing for a few months, which gives you plenty of time to make significant improvements to your stroke and swim fitness.

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Joe Friel - How Can I Do a Faster Ironman?

Joe Friel - How Can I Do a Faster Ironman? | Triathlete Initiative | Scoop.it

An Ironman is a bike race with a swim warm-up and a jog to the finish line. Most don’t like to hear that because it downplays the value of swimming and, especially, of running. But it’s true. Let me explain.

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Do Triathletes Really Need a Swimming Coach?

Do Triathletes Really Need a Swimming Coach? | Triathlete Initiative | Scoop.it

While nothing beats having a swim coach on deck, you CAN improve your swimming without one...

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Can You Still Workout If You Are Sore?

Can You Still Workout If You Are Sore? | Triathlete Initiative | Scoop.it

The soreness that results from exercise is called delayed onset muscle soreness, or DOMS. DOMS is believed to occur when microscopic tears are made in muscle and connective tissue due to eccentric contractions during exercise.

 

In general, you need to rest a muscle from resistance training exercises for at least 48 hours before you work it again. This allows the healing process to take place that is necessary for muscular adaptation. You can perform cardiovascular activities every day. If your muscle soreness is minor and uncomfortable, you can probably exercise without any harm. However, if soreness is severe and compromises form, take time off from the activity that caused it. Work other muscle groups or perform a different cardio activity until you can exercise with proper technique.

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BCHS-Colton Sidam's curator insight, April 12, 2013 5:12 PM

There is no consensus on what truly causes DOMS, recent theories suggest it is caused by micro tears in the fibers of muscles that occur when strained. People who are just begginning a program or over-exert themselves often experience this pain after a work out. Less common but still possible, more seasoned atheletes can still experience DOMS when training harder and longer. Delayed onset muscle soreness can be prevented by gradually and safely increasing the intensity of a program. Along with this, proper nutrition, keeping hydrated, having electrolytes and glycogen before and after exertion will help prevent and reduce soreness. The soreness is caused by eccentric exercise, that is, exercise consisting of eccentric (lengthening) contractions of the muscle. Isometric (static) exercise causes much less soreness, and concentric (shortening) exercise causes none. Symptoms can be: muscle pain, lowered range of motion, and stiffness.

consensus on what occurs in the muscles to cause DOMS, but the most recent theories suggest it results from micro tears in the fibers of the muscle that occur when they are strained. People who are just beginning an exercise regimen and overexert themselves when working out often suffer from DOMS. More seasoned athletes can also have DOMS, often when they increase their workout duration or frequency or work muscles they don't normally use

 

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Disappointing Race Results

Disappointing Race Results | Triathlete Initiative | Scoop.it

If your off the bike run is not very close to your straight run performance, then the problem is usually the bike. Many people in this situation get better and better at run training and then still underperform in triathlon.

 

Ultimately the reason you are having to slow down is fatigue, or un-availability of energy (burnt all your carb supplies). It sounds more like muscular fatigue, which probably means you are riding at an intensity that is too high, leaving you no residual energy for the run...

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How To Nail The Ironman Marathon

How To Nail The Ironman Marathon | Triathlete Initiative | Scoop.it

The marathon is where Ironman dreams die. It is very difficult to run a strong marathon after riding 112 hard miles. In fact, it is seldom done.

 

Matt Fitzgerald provides advice on running a successful marathon come Ironman race day.

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Quinoa Is 2013's Superfood Of The Year — Here's Why This Tiny Seed Rules

Quinoa Is 2013's Superfood Of The Year — Here's Why This Tiny Seed Rules | Triathlete Initiative | Scoop.it
Despite its relative youth with the North American health food(ie) crowd, quinoa’s history dates back thousands of years. So what’s so great about this tiny seed? To start with, it’s one of the most nutritionally dense foods available.
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Phys Ed: Can Running Actually Help Your Knees?

Phys Ed: Can Running Actually Help Your Knees? | Triathlete Initiative | Scoop.it
How motion groove may shield against arthritis.
Angeline Tan's insight:

“Our hypothesis going in had been that runners, because of the repetitive pounding, would develop more frequent and more severe arthritis. Instead, recent evidence suggests that running may actually shield somewhat against arthritis, in part because the knee develops a kind of motion groove." -Eliza Chakravarty, assistant professor at the Stanford University School of Medicine and lead author of the study

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The Two Most Important Things That Aren’t On Your Triathlon Packing List

The Two Most Important Things That Aren’t On Your Triathlon Packing List | Triathlete Initiative | Scoop.it

In many ways, racing is a mental exercise of solving problems en route to the finish line.

 

According to Patrick McCrann of Endurance Nation: "Every Ironman race I attend, and I usually go to eight a year, I see thousands of athletes with every single type of widget imaginable. And yet 95% of them have a sub-par race.

 

My conclusion?

 

It's not what you have strapped to your wrist or mounted on your bike that makes your race - it's what's between your ears that matters the most."

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How To Realise A Big Improvement In Your Swimming

How To Realise A Big Improvement In Your Swimming | Triathlete Initiative | Scoop.it

Age-group triathlete Teri Pitman attributes her “big drop (improvement)” to swimming harder and more often. “My biggest improvement came when I was consistently in the pool three to four times a week."

 

“Big Drop” Tips
- Get out of your comfort zone in practice.
- Try a swim meet.
- Force yourself to swim on faster swimmers’ feet.
- Work with a new coach or try a different training plan.
- Up your frequency per week.
- Get a professional video analysis.
- Add a weekly open-water swim.
- Set a goal time and achieve it two weeks out from a big race to boost confidence.

 

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The Natural: Entrepreneur Sami Inkinen

The Natural: Entrepreneur Sami Inkinen | Triathlete Initiative | Scoop.it

While always talented, Sami Inkinen had never experienced the kinds of results he saw in 2011. Prior to last year, he hadn’t placed higher than 11th at Kona in his age group, and he blew up there in 2010, finishing 95th in his age group.

 

So what changed?

 

In the words of Inkinen, it’s been his newfound focus on recovery.

 

In other words, he rejects the notion that you have to train through months of hard, exhausting workouts to improve. Instead, he followed the principle that he should literally get stronger and faster every week, if not every day, and that his numbers should improve during every intense workout.

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Event-Based Training Volume

Event-Based Training Volume | Triathlete Initiative | Scoop.it
Your training schedule should be based completely on the hours you have available to train, not necessarily on the number of hours you "need" to train.
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2 Top Swim Workouts for Triathletes

2 Top Swim Workouts for Triathletes | Triathlete Initiative | Scoop.it
Following are two swimming workouts geared specifically to triathletes. The first incorporates a drafting exercise into an aerobic base workout.
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Dave Scott's Top 5 Race-day Nutritional Tips

Dave Scott's Top 5 Race-day Nutritional Tips | Triathlete Initiative | Scoop.it

Dave Scott shares 5 key markers that can help you develop an effective nutritional plan for your next race. Experiment in training by combining the tips with what has worked well for you in the past. Remember, however, sound nutrition doesn't make you go faster; it simply allows the body to maintain the highest output for the longest period of time.

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Bicycle Intervals: Cycling Racing & Training

Bicycle Intervals: Cycling Racing & Training | Triathlete Initiative | Scoop.it
All it takes to develop blow-their-legs-off power is one hour—one brutal, agonizing, endless hour of astounding misery and pain. Just one.

 

Herzig subjected himself to the most brutal training of his life - holding back his vomit while a stereo blared the heavy-metal group Pantera. But after just eight of these interval sessions, Herzig was fast. His maximum power output jumped more than 10 percent. His VO2 max - a measure of how much oxygen your body can absorb and use - increased by three points. And he took four minutes off his 40- kilometer time-trial performance. Herzig is now a domestic pro in Australia.

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Breakfast With Bob And Paul: Linsey Corbin

Breakfast With Bob And Paul: Linsey Corbin | Triathlete Initiative | Scoop.it
American Linsey Corbin joined Paul Huddle and Bob Babbitt for a chat on Thursday, Oct. 11.
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A Triathlete’s Travel Tips

A Triathlete’s Travel Tips | Triathlete Initiative | Scoop.it
Ironman announcer Whit Raymond on racing in the Borneo jungle, beating immigration queues in Tokyo and compression-sock etiquette on planes.
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How To Deal With Missing A Workout

How To Deal With Missing A Workout | Triathlete Initiative | Scoop.it

You missed a workout—it happens. Here's what to do to get your training back on track.

 

There’s no one-size-fits-all response to missing a workout due to a schedule conflict. How you respond depends on what type of workout you missed, how much training you missed and where you are in your training plan.

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