Archive for the ‘Triathlon’ Category

As a beginner to triathlon, you probably have a lot of questions. The best advice I have for a beginner’s first triathlon is to take it easy and to have a good time – it’s not brain surgery and should be fun.

Here are seven tips for the triathlon beginner:

1. For beginners, triathlon training should be targeted to a shorter distance race – almost always a sprint triathlon. Sometimes you can even find a beginner triathlon advertised in your area. Today races fill up pretty quick, so pick a race and sign up now (this will also give you a goal race to keep you committed).

2. Come up with a triathlon training plan. There are some great beginner triathlon training plans available on the web.

3. Triathlon beginners usually need to work on their swimming. So the next step is to find a pool where you can train. If you can find one with a swim coach or masters swimming program that is ideal. Otherwise, try to get a more experienced triathlete or certified triathlon coach to help. You’ll find several additional swimming tips here on my site.

4. Beginner triathlon training mileage should be reasonable. You will be tempted to over train at the beginning, especially if you are already a strong athlete. Try to resist the temptation. Triathlon beginners should work on their weakest event the most, and just make sure they can finish the other events. You can build speed after you finish your first race.

5. Practice your transitions, but don’t go overboard. A beginner triathlon bike leg transition is especially good to practice by doing a few “brick” workouts – where you complete a bike workout and then go for a run before you cool down. But take it easy. Just make sure you have all your triathlon gear ready and that you know how you plan to get it on and off in the transition area. That is plenty of preparation for your first triathlon.

6. Listen to pre-race instructions carefully and ask questions if you have them. Everyone was a triathlon beginner once, so don’t be embarrassed to ask questions. It seems like almost every triathlon has some slightly different setup, so even professionals have to ask questions about things like where to rack a bike, how to get from the swim area to the bikes, where the bike dismount area is and other details. If you have questions, ask.

7. Relax and enjoy your first triathlon. Don’t forget to have fun during the intensity of the race. Take pride in the fact that you reached your goal. If you have any challenges (the most common are mechanical problems on the bike) just remember that this is your first race. Remind yourself that you are just “learning the ropes” – don’t add performance pressure until you have first proven to yourself that you can do it.

If you follow these seven tips you’ll have a great first triathlon – and be on your way to going from a “beginner triathlete” to a “competitive” one. Triathlon Coach Janet Wilson is a USAT certified triathlon coach and ACE certified personal trainer. Janet is an accomplished and nationally-ranked amateur triathlete and she coaches triathletes of all skill levels, from a triathlon beginner to Hawaii Ironman qualifiers. To learn more about triathlon training, swim tips, coaching programs or just great tips on how to stay in shape visit her website at

Article Source:


Bulletproof Your Knee

Posted: September 20, 2010 in Cycling, Duathlon, Ironman, Running, Triathlon
Bulletproof your knee

Bulletproof Knee

This program is worth looking into if you’ve had trouble with your knees while running ( lots of us do ).

Ben Greenfield is a pretty well known Triathlete in the United States and has a great program to sort out this sort of problem. It’s easiest to send you straight to his website than copy what he says in this post -> Bulletproof Knee

Are you thinking about signing up for a sprint triathlon this year? Perhaps you’re a complete beginner just trying to decide if sprint triathlon training is right for you. Or maybe you’re a seasoned veteran of triathlons, but you want some handy tips to enhance your triathlon training this year.

No matter who you are, the Rock Star Triathlete Academy has designed 10 ways to make your sprint triathlon training productive, efficient and enjoyable.

1. Sign-Up Now. That’s right. Don’t wait until 4 weeks out from the race. By signing up right now, you’ll trigger some very powerful components of your psyche – specifically the parts that inspire you to get off the couch or out of bed and begin your sprint triathlon training. The pressure of knowing that you are signed up for an event provides intrinsic motivation (“must be ready!”) combined with extrinsic motivation (“can’t embarrass myself!”. The latter motivation will be even more powerful if you tell the whole world that you signed up for a sprint triathlon.

2. Make Your Plan. Here’s how to perfectly design your sprint triathlon training plan: a) pick the date of the race – that’s your race and taper week; b) take the 4-6 weeks leading up to that week – that’s the part where your workouts build in intensity and race specificity; c) take the 4-6 weeks before that – that’s the part where each workout becomes longer and you develop more endurance; d) take the 4-6 weeks before that – that’s the part where you hone your skills like swim drills and run drills and strength training. Voila! A sprint triathlon training plan!

3. Test. There is nothing else that even comes close to motivating you than a test. One of the biggest mistakes that triathletes make during sprint triathlon training is not taking a baseline measurement, then repeating that measurement several times leading up to the race. Try to test every 4 weeks: a 500m swim test, a 1 mile run test, and a 3 mile bike test are perfect measurements for a sprint triathlon.

4. Avoid Your Facebook Ironman Friends. If you just got back from an explosive 2 mile run, then log-in to your social network to find that your friend just slogged out 12 miles, you may be discouraged. It is very important, however, for you to realize that the individual who is training for Ironman is actually making themselves slower when it comes to sprint triathlon training. So don’t be discouraged that you’re not “fit enough”. For sprint triathlon training, you should pursue speed, and not slow endurance.

5. Consider Nutrition Supplementation. There are many nutrition supplements that can assist you with explosiveness, power, speed and recovery. A few of the tried and true aids that are easily accessible to enhance your sprint triathlon training include: creatine, nitric oxide, CoQ10, branched chain amino acids and glutamine. Don’t be afraid of supplements! All those listed here have been researched many times and found to be both safe and effective.

6. Include Overspeed Training. Despite popular belief, overspeed training does not mean that you go out and swim, bike or run faster than you normally would during your training. Instead, this term refers to neuromuscular training – teaching your muscles how to contract quickly and repetitively. For swimming, this could include practicing with a metronome. For running, you can include treadmill efforts at a pace that makes your legs turn over faster than they would while running outside. And for cycling, you can simply choose an easy gear and perform fast spins at 100+ revolutions per minute.

7. Do Plyometrics. Jumping, hopping, bounding and leaping exercises, also known as “plyometrics” can significantly enhance your sprint triathlon training performance by teaching your muscles to recover quickly between contractions and also produce faster and more forceful efforts. An example of plyometrics would include perform a series of 3×10 jumps up onto a bench or box before you go out for run, or chest passing a medicine ball against a wall for 8 explosive reps. Doing a single plyometric session at least once per week for eight weeks leading up to your sprint triathlon will make you a quicker athlete.

8. Don’t Taper Too Long. Tapering for 2-3 weeks is a “trickle-down” technique from Ironman triathletes that unfortunately will leave a sprint triathlete unfit and stale for their relatively shorter competition. Five to seven days will adequately prepare most athletes for a sprint triathlon, and seven to ten days are all that is necessary for an athlete who is performing rigorous sprint triathlon training.

9. Don’t Lift Weights On Race Week. At many gyms, you’ll see triathletes rushing to the weights on race week to get that last little bit of strength training into their sprint triathlon training preparation. Unfortunately, it can take up to seven days for your body to fully recover from the muscle tearing and damage that occurs while resistance training. In the last week prior to your sprint triathlon, stay out of the weight room and skip your plyometric exercises. Instead, focus on a few quality swim, bike and run sessions at race pace intensity.

10. Do Sugar Rinses. Although your body has more than enough carbohydrate storage to last the entire length of a sprint distance triathlon, that doesn’t mean that you should completely avoid any sugar during the race. Research studies have shown cyclists to be significantly faster and have a higher tolerance to the pain of exercise when they simply tasted sugar by doing a quick mouth rinse with a carbohydrate-based sport drink solution. During the last few weeks of your sprint triathlon training, try swirling and spitting a sweet solution. You’ll find that it gives you just a little extra energy, even if you don’t actually take a drink.

These ten rules of sprint triathlon training, brought to you by the Rock Star Triathlete Academy, will ensure that the build-up to your race is smart and highly effective. For more practical and useful tips just like this, go to

Ben Greenfield is an author, personal trainer, nutritionist and triathlete coach from Spokane, WA. He produces the popular free fitness, fat loss, and human performance blog and podcast at

Ben holds bachelor’s and master’s degrees in sports science and exercise physiology, and is a certified nutritionist (C-ISSN), personal trainer (NSCA-CPT) and strength and conditioning coach (NSCA-CSCS). If you are interested in asking Ben a question, or learning more about utilizing his services, simply e-mail or call 1-877-209-9439.

Article Source:

The sport of triathlon is challenging, intense, fun and unfortunately expensive. From running shoes, wetsuits, bikes shoes, trisuits, and not to mention bike accessories, the money adds up. Then, you have to purchase the bike. Sure some people start out with whatever bikes they have around, some even try to compete with mountain bikes. Quickly they find that without the right kind of bike, the cycling part of a triathlon is beyond grueling.

Triathlon Bike vs. Road Bike

A road bike is certainly adequate for competing in triathlons, but most people who train and race for any extended period of time, usually end up purchasing a triathlon specific bike. Why? There are many reasons, but mainly because a triathlon bike has been specifically engineered for a triathlon.

Athletes competing in triathlon have just expended massive amounts of energy using almost all of the muscle groups of the body in the pool, and immediately after the ride will have to run. Triathlon bikes are designed to conserve muscles for the run, during the ride.

The concept of a triathlon specific bike came about in the late 80s with the design of the Quintana Roo Superform. The bike had and 80 degree seat angle and 650c wheels. Skeptical professional triathletes soon turned into believers when the bike was ridden in the Ironman New Zealand and the bikes rider, Ray Browning broke both the bike and overall course records. He even began the run leg of the competition with a 30 minute lead over the second place athlete!

Incredible advances in triathlon bike design have been made over the years and the science used to design these bikes is astounding. A study performed in 2000 called The Garside Study compared the bio-mechanical benefits of a triathlon bike versus a road bike, removing aerodynamic factors. Subjects riding 24.8 miles on a road bike then running 6.2 miles were compared to subjects riding the same distance on a triathlon bike then running the same distance. The results were impressive. The athletes riding the triathlon bikes averaged a full5 minute time savings on the run after transitioning off the triathlon bike versus the road bike.

Where to get the best deals on Triathlon Bikes

If you have already begun your search for a triathlon bike, you have learned that all of the integrated technology does not come cheap. Some of the higher end bikes can weigh as little as 13 pounds and cost well over $10,000.

Deals can be found, you just have to know where to look. By all means visit your nearest bike store, ride some bikes and find out what you like. Triathlon bikes come in a variety of frames, styles, weights and colors so it is important to know what you like before you begin bargain hunting.

With the explosion of the internet, one of the best ways to find deal is to go online. Some bike stores offer limited stock online, but online auction/classified sites like eBay, Craigslist and the triathlon specific offer a unique way to find a gently used or closeout new triathlon bike for a great price!

The most important thing to remember in your search for triathlon bike is to find out what you like and shop around for the best deal!

Jessica Albrecht is the COO of which can be found at

Article Source: