Archive for the ‘Training’ Category

Training Guides – Reviews

Posted: February 10, 2011 in Duathlon, Running, Training

Ben Greenfield – triathlete & 2008 personal trainer of the year

Ben really knows his training tech. And he’s been around for a while as a triathlete and ironman, with a decade of studying, training, racing and coaching pro and amateur endurance athletes. A duathlon is running and cycling without the swimming leg of a triathlon, so his triathlon information provides everything you need to know. A lot of it is cutting-edge information including training plans, nutrition plans and time management so that you don’t spend your whole life training with no time left for family and work.  He offers you instant 24-7 help with training or nutrition questions you have for 9 months, replying to you in person.

You can find out about Ben’s training from his website Here

My Verdict – 14/15

Price – 4/5 Quality – 5/5 Usefulness – 5/5 Total Score – 14/15

If you’re serious about doing well with your running and cycling, I recommend Ben’s Triathlon Dominator Package

OK, running is 2 legs of a Duathlon, and there are several packages out there that cover marathon training and will help you reach peak condition.

Marius Bakken – 2 time Olympic runner

This is good material from a guy who was an Olympian and has since become a trainer (and medical student) and got great results from his students. What’s important to me, is that he provides an online member’s area where you can ask him questions and get access to FAQs posted by other members.  A good book is fine, but it’s stacks more useful to be able to talk to other people currently training themselves; especially an Olympian !

His 100 day marathon plan provides 8 different training schedules and videos that take you step-by-step through them. There are also write-ups and 15 additional videos that cover how to choose training shoes, strength training and more. His website isn’t as flashy as others I’ve seen, but the info and help is really good. You can get to his website Here

My Verdict -12/15

Price – 5/5 Quality – 3/5 Usefulness – 4/5 Total Score – 12/15

The 100 Day Modern Marathon Plan

Jill Bruyere – marathon runner & trainer

Jill’s put together a package called the Marathon Dominator. It covers nutrition/eating, handling injuries and provides a training schedule outline.  The info is provided on a couple of videos and MP3s as well as several eBooks. You can visit Jill’s website Here

My Verdict – 11/15

Price – 3/5 Quality – 4/5 Usefulness – 4/5 Total Score – 11/15

I found a couple of other information products, but they were only books & PDFs, which I don’t find nearly as useful as videos and online-training plans.


With the 2009 triathlon season over and the 2010 triathlon season quickly approaching, joining a triathlon club is one of the best things you can do for camaraderie, triathlon training motivation, new friends in your sport, and help with organizing and planning your workout days and training season.

But unfortunately, some clubs can be a bit stagnant, and may not provide you with exactly what you need. The last thing you want is to be paying membership dues so that you maybe get a jersey with a club name on it, but not much else! Here are 5 crucial elements that I recommend you look for in a triathlon club.

1. Social Events: Triathlon training is certainly important, and organized swims, bikes, runs and cross-training events are important, but it’s also nice to be able to get out and loosen you triathlon training tie with other triathlon club members. Look for social events like bowling nights, skating parties, field trips and other extracurricular activities that take your mind off the grind of training but still allow you to spend quality time with other triathletes.

2. Forum: It is very useful for a club to have an online forum to interact with other members of the club, to ask questions, to list gear for sale or trade, to post training sessions, or to talk about races and race results. The alternative is a messy e-mail inbox as letters fly back and forth about where the swim is on Thursday night or when the next club meeting might be. Assuming the triathlon club has a website, a forum is a must.

3. Meetings: Another crucial feature of a triathlon club is some form of a structured get-together during which members of a triathlon club can meet and greet, learn about upcoming events, review past events, socialize and maybe even have a guest triathlon expert presentation. Without regularly scheduled meetings (i.e. the second Tuesday of every month), it’s easy for a club to just become another ignored detail in your life.

4. Gear: Your club definitely needs to be branded. With options to put a logo on everything from cycling jerseys to hats to towels to hoodies to bumper stickers to racing equipment, there’s no excuse not to have a way for triathlon club members to wear a brand with pride! This is also a great way to recognize other fellow triathlon club competitors at the races.

5. Clinics: It is important for you to be able to learn about the sport of triathlon outside of the regular triathlon club meetings. Your club should be able to organize tire-changing clinics at a local bike shop, swim clinics at a club member’s pool, or run clinics at the track. Continuing education is another good way to socialize and interact with fellow club members while also enhancing your triathlon abilities.

There are a variety of websites such as TriMapper that will allow you to search for local triathlon clubs in your area.

There’s even a section of the Rock Star Triathlete Academy at that is devoted to building a database of clubs that members are a part of. Be sure to look for these 5 crucial elements in your search for a triathlon club and you’ll be sure to wind up a part of a successful organization!

Ben Greenfield offers free advice and a blog/audio podcast for nutrition, fat loss, human performance and triathlon training at Visit today and get a free e-book and newsletter gift from Ben!

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Whether you are a seasoned veteran or a beginner triathlete, the following triathlon training tips will help you have a better race day.

Triathlon Training Tip #10 – Train on the Bike you Race

One thing you must do is train on the bike you will use on race day.You don’t have to have the most expensive bike at the race as long as you are comfortable on the one you use. Don’t spend months training on one bike and use a different one for the race.

Triathlon Training Tip #9 – Invest in Good Shoes

Spend the money on a good pair of shoes from a store that specializes in running. The expert employees will be able to fit your feet with the perfect shoe for your gait, foot shape and race ambitions. You will be on your feet for a good portion of the race so be sure to be comfortable.

Triathlon Training Tip #8 -Train for the Water you will Race In

If the triathlon has an open water start, practice in open water, rather than the pool. The more you practice in the conditions you will have at the race, the more prepared you will be on race day. If you are racing in the ocean, you may encounter choppy waves. To combat the chop use shorter strokes, then longer, more efficient strokes once the water smoothes out. During your training, focus on your swimming technique because this will make the largest difference in your results on race day. Make sure your breathing, kick, body position, and arm rotation are in the proper form.

Triathlon Training Tip #7 – Train for Transitions

Training for transitions can save precious minutes on race day. Time how long it takes to change from your wetsuit to your cycling gear, then find ways to decrease this time such as stepping out of your wet suit while fastening your helmet, or putting your feet in your cycling shoes while they are already strapped into your pedals. You should grab your visor and race number and put it on while running out of T2. Why stand there and put it on.

Triathlon Training Tip #6 – Don’t Over Train

It is easy to get swept up in the excitement of training for a triathlon, but don’t forget to plan days of rest in your training program. On race day, your adrenaline will help carry you through. Don’t risk injury for a few extra hours of training. Be sure to rest your body and you will be much better off for it.

Triathlon Training Tip #5 – Train For The Length of Race You Are Running

If you are running a sprint triathlon, train for speed not endurance. Interval training is a technique you can use for the type of all out racing you will be doing in a sprint. Introduce shorts intervals of running, cycling, or swimming at an increased pace, then slow your pace until your breathing has recovered. Repeat this technique during your training and you will get faster.

Triathlon Training Tip #4 – Vary your Workout

If you normally train indoors, head outside for a trail run.
You need to provide yourself with a change every once in a while so your mind does not become bored with the same regimen day in and day out.

Triathlon Training Tip #3 – Lubricate Your Body

Lubricate all contact points on your body with any number of commercially available body glides. You can find these at any fitness or running store. There is nothing worse than getting off the bike with a rash and then running for miles.

Triathlon Training Tip #2 – Fuel Your Body

Running and bike stores stock an array of energy gels, drinks, and supplements. Energy gels and blocks are easy to carry in the pouch of a fuel belt and will keep your energy level high and your performance at its peak on race day. Every body has different needs so it will take some experimenting to figure out what works for your body.

Triathlon Training Tip #1 – Slow and Steady Start Wins the Race

Many people have burned out midway through a race because they started out too fast. Since the first leg of a triathlon is in the water, plan to train and swim at a steady pace that you can sustain. You should train for the exact strategy you will use in your swimming portion. When entering the water, you should run until the water reaches knee-level, as this will maximize your efficiency. Prepare yourself mentally for the psychology of the other racers. Many of the racers will be sprinting from the very beginning of the race. You should stay relaxed and maintain proper breathing while building into your rhythm. While other racers will try to align themselves as close as possible to the first buoy, you should not follow the pack. Instead, feel comfortable starting outside, and then eventually come into the line as you near the first buoy. You can use the faster racers to make your swim more easy by drafting. While not legal for the bike, it is very legal and beneficial during the swim. As the faster racer passes by, slip in just behind them and you can feel the difference in your effort. Do not try and keep their pace, but instead stay with them only until you lose the benefit of their draft. By not over-expending energy in the water, you will be refreshed for the cycle and ready to go.

Training for a triathlon is an exciting, rewarding experience. The proper training and equipment can ensure that you finish strongly and safely in your next triathlon. I hope this triathlon training advice will be of some use to you.

You can find resources and triathlon training tips for beginners and experienced triathletes here.

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Jogging is a sport that many people do all the time and never want to go further than jogging. Others create a space to run races and 10K running is interesting and fun.

When you are thinking about 10K running you will need to concentrate on your running. A beginner will have the starting places while an intermediate or advanced runner will concentrate on proving what they have already built.

You will find that a great idea is to set up 3-4 runs each week so you can get to your 10K running faster. Here are some ways to do it:

The first run
If you have been jogging up until this time and you want to move forward, the best way to do this is to start with short runs. You will start with a warm up then do 30 minutes of running. The best way to do the 30 minutes is to start out with 10 minutes of running and then do a harder pace at 2 minutes. This should be a pace that is a little challenging but not uncomfortable. Next, do 3 minutes of easy running.

This type of program is called interval training and has helped more people who want to do the 10K running prepare for it easily. Repeat the 2 minutes and 3 minutes. If you are attempting to lose a little weight before your competition this will also be effective for that process. Don’t forget to do your cool down.

The second run
Now it’s time to step your running up a notch if you want to move towards 10K running. Start with a warm up and then run for 35-45 minutes. Run normally because this is going to be the run that you use for maintenance. Next you will want to cool down when finished.

This is important to run this for about eight weeks or so in order to get into the habit of running this time. You will need to be able to run it consistently in order to move towards your 10K running.

The third run
Now is the time to move your running up to 60 minutes by five minute increments. What you are building to is to be able to run 60 minutes easily. Your 10K running will depend on your ability to pace yourself within the miles you need. This will also help you build your endurance so that the shorter runs are easier and the longer ones will be attainable.

The fourth run
At this point you want to learn how to pace yourself within the hour. Start out running only in one direction for the first 10 minutes and then turn around and attempt to run a little faster on the way back. What you want to do at this stage is practice speed so the 10K running will be easier.

Once you have these four runs accomplished it’s time to add cross training with activities like bicycling, roller bladeing or strength training. Any of these activities will give you the move towards 10K running that you want.

Go to Jogging Tip to get your free ebook on Jogging at 10K Race. Jogging Tip also has 10K Training Information, and forums and blogs all about jogging. Visit Jogging Tip today to get your free ebook on Jogging.

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