A triathlon can be a daunting feat for many first time triathlon participants. However if you form a strong foundation then it will increase your success. We have compiled 3 helpful steps to forming a foundation for any triathlon athlete…
Step 1: Establish a training program with a coach Get a professional to set up a game plan for you. Triathlons are difficult and rewarding activities that require months of preparation. Without a good training plan, many first timers find triathlons to be very difficult. Take some of the suggestions from our own Coach Melissa… http://www.triforthecure-denver.com/training Also, here's another great resource for beginners: http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=376
Step 2: Establish a proper diet to fuel your body Establishing a proper diet when you are training is crucial to overall body success. You want to have all your food groups covered, be eating regularly, and keeping your energy and body fueled. Without establishing a proper training diet, your training can become very difficult and you will not get the results you want out of your training program.
Step 3: Mentally prepare yourself for the triathlon This is probably one of the most difficult things for beginners to do. A triathlon is different than a standard bike race or a marathon; it requires your body and mind to be prepared for the three different legs. This means that you have to learn how to transition out of each leg and into the other, physically and mentally. You have to establish a thought process and a routine for each leg so that you are 100% prepared for the full extent of the race.
These three steps are things that we see as being monumental in the success of your first or tenth triathlon. You can ask any professional and they will tell you that these three steps are the foundation to completing and doing your best on a triathlon. Please feel free to check our site at http://www.triforthecure-denver.com/ to register or to find more helpful hints and information. Good luck on your race!
A Woman's Triathlon
Monday, June 20, 2011
3 Ways to Find Comfort in the Water
Whether you are a beginner or a seasoned triathlete, there are three concepts to being comfortable in the water. Here are three rules for every triathlete to help be a little more comfortable in the water...
Rule #1. Think like a kid. I know this seems cliché, but don't act like a fish out of water. There is an unbelievable amount of people who never learn how to swim when they are young. These people have a tendency, even with trainers and lessons, to be tense when they enter the water because they have fear instilled in the possibility of drowning. A tense body does not perform as well as a relaxed and comfortable body does. Swimming quickly requires the right combination of power, speed, and coordination of movements. This mechanical movement requires the body to be relaxed at a point in the motion so that it does not reach exhaustion as quickly. So if you are one of the tense ones, how do you learn to relax? Act like a kid, roll over on your back and float, kick softly, blow bubbles, anything that can bring you back to a calm state when you’re warming up for swim practice. These are helpful especially if you feel yourself reaching that tense point in training, or in the actual race. Relax and enjoy the freedom of the water!
Rule #2. Learn to feel the water. One of the reasons that technique is so important in the sport of swimming is that water magnifies the physical forces that act on us in air. Drag and inertia are particularly important laws that must be considered. The power that we generate to increase swimming speed depends greatly on our body’s motion through the liquid. We have to attempt to feel the pressure of the water molecules with our fingers as our hand moves through it. This is a hard skill to teach because each one of us may have a different ability to sense the changes in pressure as we pull our hand/arm through the water. No matter what level of sensitivity one may have in the fingertips. Before you can swim fast, you must learn to: a. Feel the small changes and pressure on your hands in the water. b. Figure different angles and positions of your arms that directly affect your ability to move through the water. c. Measure your results and find out what feels best to you.
Rule #3. Don’t coach yourself. Swimming is a complex element of a triathlon, but if you apply yourself and get proper coaching from trainers, you will be well equipped for this event. More times than not, even if you can meet with a trainer once a week, that can be enough to correct bad habits. The other reason you need to be coached in swimming, is that most of us have poor spatial awareness. In other words, what we think we are doing with our arms and legs and what we are actually doing can be and often are very different. Getting video images of your stroke, particularly underwater, may be the only way you will be convinced that what you are doing is wrong. No funding for a trainer? Find a solid and intense training and dieting plan and stick to it. Have friends come in and video tape your routines and then evaluate your form. Spend a certain amount of time each week devoted to improving your swimming skills by playing in the water, doing sculling drills and getting some good coaching. Getting faster in the water is not just about jumping in and doing laps. In fact, it is far from it.
Apply these three concepts and your swimming abilities will improve, how much is up to you.
Rule #1. Think like a kid. I know this seems cliché, but don't act like a fish out of water. There is an unbelievable amount of people who never learn how to swim when they are young. These people have a tendency, even with trainers and lessons, to be tense when they enter the water because they have fear instilled in the possibility of drowning. A tense body does not perform as well as a relaxed and comfortable body does. Swimming quickly requires the right combination of power, speed, and coordination of movements. This mechanical movement requires the body to be relaxed at a point in the motion so that it does not reach exhaustion as quickly. So if you are one of the tense ones, how do you learn to relax? Act like a kid, roll over on your back and float, kick softly, blow bubbles, anything that can bring you back to a calm state when you’re warming up for swim practice. These are helpful especially if you feel yourself reaching that tense point in training, or in the actual race. Relax and enjoy the freedom of the water!
Rule #2. Learn to feel the water. One of the reasons that technique is so important in the sport of swimming is that water magnifies the physical forces that act on us in air. Drag and inertia are particularly important laws that must be considered. The power that we generate to increase swimming speed depends greatly on our body’s motion through the liquid. We have to attempt to feel the pressure of the water molecules with our fingers as our hand moves through it. This is a hard skill to teach because each one of us may have a different ability to sense the changes in pressure as we pull our hand/arm through the water. No matter what level of sensitivity one may have in the fingertips. Before you can swim fast, you must learn to: a. Feel the small changes and pressure on your hands in the water. b. Figure different angles and positions of your arms that directly affect your ability to move through the water. c. Measure your results and find out what feels best to you.
Rule #3. Don’t coach yourself. Swimming is a complex element of a triathlon, but if you apply yourself and get proper coaching from trainers, you will be well equipped for this event. More times than not, even if you can meet with a trainer once a week, that can be enough to correct bad habits. The other reason you need to be coached in swimming, is that most of us have poor spatial awareness. In other words, what we think we are doing with our arms and legs and what we are actually doing can be and often are very different. Getting video images of your stroke, particularly underwater, may be the only way you will be convinced that what you are doing is wrong. No funding for a trainer? Find a solid and intense training and dieting plan and stick to it. Have friends come in and video tape your routines and then evaluate your form. Spend a certain amount of time each week devoted to improving your swimming skills by playing in the water, doing sculling drills and getting some good coaching. Getting faster in the water is not just about jumping in and doing laps. In fact, it is far from it.
Apply these three concepts and your swimming abilities will improve, how much is up to you.
5 Must-Have Items in a Triathlon
One thing that can either make or break your triathlon athlete is your gear. If you lose time changing in one transition, can't locate your items, or aren't properly outfitted with the right equipment, you aren't giving yourself every opportunity to succeed. With these five necessities explained, you will have an edge as you move through your triathlon.
1: Jersey: Preferably something with breathable mesh that fits your body. Check out our jersey specially made just for this event by Pactimo, perfect for an experienced or novice athlete: http://triforthecure-denver.com/ascent-jersey-and-shorts
2: Cycle shorts: Ideally if you can have ones with a little padding in the rear they can make biking more comfortable.
3: Bathing suit and googles - these items should be well fitted to your body, not create any drag in the water, and be easy to change out of for the biking event.
4: A high quality bike: A fitness bike or a road bike frame that uses a cross bar instead of that curved handle bar generally seen on a road bike. Also, if you want to be competitive, you will need to have a clip-less pedal. It feels a bit scary at first, after a few attempts you will quickly learn how to easily unclip quickly when needed. *** Note: When using clip-less pedals you will also need bike shoes that have a harder sole to help put pressure while pedaling. They also have mount points for the pedals you will be using.
5: A marker at your first transition point: When racers come out of the first leg, it may be disorienting to find your gear. If your friend is there, or your items are marked with something very bright and identifiable, it will improve your transition time and ultimately make you feel more comfortable as you go from each segment. Apply the same identification system to your bike and you will be good to go.
Follow these five necessities and increase your time and performance in the Tri for the Cure. Make sure you check back here for more helpful hints and tips and feel free to check out more of our gear at http://triforthecure-denver.com/merchandise
1: Jersey: Preferably something with breathable mesh that fits your body. Check out our jersey specially made just for this event by Pactimo, perfect for an experienced or novice athlete: http://triforthecure-denver.com/ascent-jersey-and-shorts
2: Cycle shorts: Ideally if you can have ones with a little padding in the rear they can make biking more comfortable.
3: Bathing suit and googles - these items should be well fitted to your body, not create any drag in the water, and be easy to change out of for the biking event.
4: A high quality bike: A fitness bike or a road bike frame that uses a cross bar instead of that curved handle bar generally seen on a road bike. Also, if you want to be competitive, you will need to have a clip-less pedal. It feels a bit scary at first, after a few attempts you will quickly learn how to easily unclip quickly when needed. *** Note: When using clip-less pedals you will also need bike shoes that have a harder sole to help put pressure while pedaling. They also have mount points for the pedals you will be using.
5: A marker at your first transition point: When racers come out of the first leg, it may be disorienting to find your gear. If your friend is there, or your items are marked with something very bright and identifiable, it will improve your transition time and ultimately make you feel more comfortable as you go from each segment. Apply the same identification system to your bike and you will be good to go.
Follow these five necessities and increase your time and performance in the Tri for the Cure. Make sure you check back here for more helpful hints and tips and feel free to check out more of our gear at http://triforthecure-denver.com/merchandise
Monday, June 13, 2011
10 Easy Tips for Succeeding in Your Bike Event!
When it's time for the bike portion of your triathlon, here are some great tips to help you succeed! -If you are a beginner bike racer, stay to the right. If you're more experienced you can begin passing to stagger yourself from the pack. -Be alert and aware of rough or patchy road surfaces. -Let bikers know when you plan to pass them, and when you pass do so on the outside. -Drink some water throughout the course. This is a great time to rehydrate. -Try your best to relax your shoulders and your jaw, and use your core muscles to propel yourself forward. Try not to put a heavy grip on your handlebars, and let the blood flow though your hands. -Try and stay as aerodynamic as possible by keeping your elbows and knees tucked in with your head down (but still looking at the road, of course). If you are sitting tall with your head up and your arms and legs bowed out, you'll act like a sail and catch all of the wind. -Remember that drafting is against the rules and will get you disqualified or penalized. Drafting is when you ride too close to the person in front of you and you gain an advantage from them breaking the wind. It is dangerous and against the rules! -When you are approaching the end of the bike course, there will be a race official waving at you to slow down and prepare to dismount. Follow the instructions and remember that you are never allowed to ride the bike within the transition areas at any time. -If you are wearing clip-in cycling shoes, start taking your feet out of the shoes while you are still riding the bike (be sure to practice this before race day to avoid a crash)!
Making it Through Transition #1 - Swim to Bike
In any triathlon, your transitions will make or break your times. Also, the transitions are the most chaotic and confusing parts of the race. Knowing what to do and making sure you have everything down is critical. Follow these simple steps to make your swim to bike transition smooth. It's also a good idea to practice these steps after your open swim practices... -First, walk or jog up the beach/grass/pavement and over the time carpet and begin to unzip your wet suit. -If the ground is very rocky you should immediately look for your slip-on shoes for your jog up to the transition. If you can't find them, don't waste time and head up to the transition barefoot. -If you can't get your wetsuit off because you can't reach the strap, feel free to ask a spectator or an official to lend a hand. -Look for the brightly colored item that you tied onto your bike. -Take off your goggles and cap and place them on your towel. -If you're running anything shorter than an Iron Man, do not go into a restroom to change or put on underwear - just put your gear on over your suit. If you were in an Iron Man, you'd go into a changing facility. -Put on your t-shirt/tank top with your bib number on it, OR you can forego the shirt and use just your bike shorts with your number on it. -Rinse off your feet in the bucket. -Put on your socks and clip-in cycling shoes or running sneakers. -Put on your helmet. -Put on your sunglasses. -Make sure that your water bottle is full and on your bike. -Walk/Jog your bike to the bike starting point. -Most importantly, DO NOT ride your bike in the transition area or you will be disqualified.
7 Easy Tips for a Great Start to Your Triathlon
If you've never done a triathlon before, you're probably a littler nervous about some of the details. There's a lot that goes in to running a successful triathlon, and much of your success will come from not only your swim, run, and bike times, but also your transitions and starting finesse. Here are some quick easy tips to remember when starting your race... -Everyone is anxious before, during, and after their first triathlon. While you are waiting for your heat to be called, start doing some simple arm and leg stretches, and make some small talk with the people around you. Remember, tense muscles don't float as well as relaxed muscles and relaxing is key to a good swim. -Have your wet suite cord easily accessible for when you're done swimming. -When your heat is called, stay to the outside or back of the group. This will prevent you from being a part of the chaos when the gun fires. -If you are comfortable swimming near the back or outside of the pack, then stay there. However, if you are a competitive swimmer, look for gaps between the swimmers and make your move when you can. -Do not be rattled if you get elbowed or bumped - it happens! Steer clear of people doing breaststroke or side stroke, because those kicks hurt! -Begin "spotting" (looking ahead to your end point or buoys) to ensure that you are swimming in the straightest line possible, from start to buoy (to maybe another buoy) to finish. -Find a comfortable swim rhythm and enjoy your race! If you follow these simple guidelines to starting your swim leg, your performance and enjoyment will definitely improve!
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