How Often Should You Run After Riding? Matt Fitzgerald answers the question: How often should you incorporate brick workouts into your training?
In triathlon, there’s no choice: You have to run (or at least walk) after riding your bike to reach the finish line. No run, no finisher’s medal. In training, you have a choice. Everyone agrees that triathletes need to run after some bike rides by way of preparing to do the same in races, but there’s also a consensus that it’s not necessary to run after every ride. So what’s the sweet spot? According to the top coaches, it depends. There are two basic types of bike-run workouts you can do. Because they are more stressful and time-consuming, bricks cannot be done as often as transition runs. A second factor to consider is your level of experience in the sport.
Some triathletes perform frequent transition runs—as often as after every bike ride—not because they need to, but simply to save time. Another potential benefit of frequent transition runs is injury prevention. The Best Triathlon Advice I Ever Got… Our editors and contributors share the best tips they’ve taken from Triathlete articles.
Every day, Triathlete editors and contributors compile the latest research, expert advice and innovative breakthroughs in the sport for readers. In addition to contributing to the overall body of knowledge in triathlon, many lessons inform our own approach as triathletes as well. We asked our staff and contributors for the most profound advice that changed their tri.
Evan Rudd Contributor Article: Training Troubleshoots with Sebastian Kienle I interviewed Sebastian Kienle about his training philosophy, and his message was pretty simple: you have to go faster to get faster, even if you’re training for the Ironman distance. This seems pretty obvious, but a lot of age groupers plateau because they don’t incorporate enough intensity, opting instead for long, slow miles. The Best Triathlon Advice I Ever Got… What To Do If You’re Hit By A Car. Velonews’ legal expert Bob Mionske explains the dos and don’ts of what to do if you’re hit by a car while riding.
This post originally appeared on Velonews.com. A Triathlete’s Guide To Salt. As the temperatures rise, long-course triathletes can benefit from adding extra electrolytes to their race-day nutrition plans.
Even those who proclaim not to sweat much will feel the effects of sweating out water and key electrolytes during long, hot training sessions. If you’re confused about exactly how much sodium you need and when, you are not alone—I get the same questions on salt and electrolyte supplementation from triathletes every year. The bottom line seems pretty simple at first glance: Endurance athletes need to replace the fluids, carbs and sodium lost during endurance training and racing. Sports drinks contain both flavor (from sugar/carbs) and sodium (from various forms of salts) to help increase the drive to drink and ensure optimal hydration.
Many triathletes will choose to alternate between sports drink and plain water (to take a gel or with solid foods on the bike, or to add additional fluid intake in the heat) and will therefore need to rely on supplemental salt. A Triathlete’s Guide To Salt. Les 15 aliments les plus riches en protéines végétales. Beginner’s Corner: Fueling For The Long Workout. Once you have your training plan set and have a weekly schedule for getting yourself prepared for the distance, there are a few other details to get to the start line in optimal comfort and speed.
How to eat and drink for your training is a crucial concern once your sessions start to creep up over 90 minutes. Ever been out running and started to feel lightheaded and a bit weak in the knees? Or finished your long Saturday ride dreaming of milkshakes and bacon? Perhaps you have been laughing about “hitting the wall?” Chances are your body needs more calories, even if you feel you ate a good supper the night before. A Physiological View Of What The Human Body Goes Through In An Ironman. The following story explains exactly what the body goes through over 140.6 miles of racing.
This story originally appeared in the January/February, 2009 edition of Inside Triathlon magazine. From the outside, swimming, cycling and running appear as movement. But from inside the triathlete’s body, swimming, cycling and running appear as an acceleration of time. 17 Reasons You’re Not Getting Faster. It’s easy to do: You’re out for a long ride, you forget to eat, then you carb-binge at a gas station stop, chowing down 700 not-so-healthy calories in five minutes (those Pop-Tarts just sound so good).
You’re craving carbs to refill your glycogen stores, which are usually depleted about 90 minutes into a ride, but eating high-sugar, low-nutrient foods might not even get you to the end of your ride, says Katie Barberi, a nutrition coach who works with the California Giant Cycling Team and owns the company Forever Living Deliciously. The sugary foods will go straight to the blood stream, fueling your body immediately, but you’re not giving your body a chance to replenish its glycogen stores, so your blood sugar will likely drop again before you finish the ride. The Heart Rate Monitor And Triathlon Training. With power meters and GPS devices, what role does a heart rate monitor play, and how should it be used throughout the year?
In the late ’80s and early ’90s, heart rate training was cutting-edge technology. Today with the vast majority of athletes using power meters and GPS devices, many athletes have ignored heart monitors. But if done properly, you can integrate heart rate training with power meters and GPS devices. One device doesn’t solve all needs. Heart rate monitors are not effective for short, high-intensity intervals as the heart rate will often lag a minute or two behind the actual intensity level. RELATED: Is Heart Rate Monitoring Worth The Bother? In the off-season or base building, the heart rate monitor can be used to set an upper ceiling, which is equivalent to your aerobic threshold level.
Recovery sessions are best done based upon low heart rate numbers. Using heart rate to dictate the length of a recovery interval is a great use of the monitor. How To Plan An Ironman Nutrition Strategy. Q: I’m training for my first Ironman, which is in a month.
I have been using a sports drink and eating energy bars and sandwiches on the bike, but I rode with a buddy last weekend who recommended a new nutrition strategy—a mixture of two new (to me) sports drinks. Should I try it? A: Unless you have been experiencing repeated G.I. distress (gas, bloating, nausea or diarrhea) during or after training sessions with your current nutrition strategy, then no! I recommend sports drinks that contain both dextrose and sucrose, and extra sodium. The mixture of carbohydrates is important, as dextrose requires no digestion. The 10 Best Carbohydrate Sources For Endurance Athletes. Here are some ideas for eating and drinking the best carbohydrate sources for endurance athletes.
Eat (and drink) these items to up your carbohydrate intake and reap their performance benefits. Runners need a lot of carbohydrate. Video: Craig Alexander’s Core Workout. Video: Craig Alexander’s Core Workout. Les troubles digestifs à l'effort. Tout sur votre fréquence cardiaque. Monday Minute: Stability Ball Push-Up. This week, Tim Crowley and friends show us the stability ball pushup, an excellent exercise that works the upper body and engages the core, helping improve form while reducing injury risk.
Monday Minute: Dumbbell Reverse LungeIn this video, learn how to strengthen your lower body while increasing hip mobility. Video: A Core Stability ExerciseThe stability ball roll out will teach your core to resist over-extension and support your entire body. One-Minute Exercise: Increase Hip Flexor StrengthBy strengthening the deep hip flexor muscle known as the psoas, you can increase stride length and reduce injury! Video: Strengthen Your Key Core MusclesLearn how to strengthen your key core muscles, the rotating core muscles and upper body muscles to make us a more complete runner.
One-Minute Exercise: Strengthen The GlutesCheck out this great exercise for runners that strengthens the glute medius and improves lateral stability. One-Hour Workout: Mobility And Core Strength Gym Session. Every Tuesday we’ll feature a different coach’s workout you can complete in 60 min (or less!). This week’s workout comes from Marilyn Chychota, a former elite cyclist and triathlete and now coach for Endurance Corner. She says the goal of this gym session is basic mobility, core and preparation strength for upcoming training phases. “For the athlete to be ready for the next block, the two most important stages of development are mobility and core strength.
Paying special attention to range of motion, technique and form development through this phase is key.” What To Do When You Can’t Run. Don’t let injury set you back. These alternatives will keep you in the game. Research suggests that nearly half of all runners experience an injury every year. That’s a whole lot of harriers sentenced to time off their feet. Lucky for all of us, there are a number of workout alternatives that allow you time to heal without sending you back to square one of your training regimen.
“Using alternative means of exercise while recovering from running injuries can help maintain general fitness, while also providing an important psychological boost for athletes accustomed to training day in and day out,” explains Adam Hodges, a multisport coach at Alp Fitness in La Crescenta, Calif. Top 5 Nutrition Mistakes Made By Smart Triathletes. You are a smart triathlete: You wake up at 5 a.m., routinely decline a second round of drinks, watch what you eat and are aware of the latest trends in sports nutrition and bike technology. Dear Coach: Should Everyone Try A Coach?
Get The Most From Hiring A Triathlon Coach. Optimisez votre entrainement en vélo - Triathlète 190 .:. OnlineTri.com. Des trois disciplines composant le triathlon, c’est sûrement en vélo que le triathlète est le moins rigoureux dans sa préparation. Analyser un triathlon pour progresser - Triathlète 185 .:. OnlineTri.com. La fin de saison approche à grands pas. Tout triathlète compétitif souhaite clôturer la saison en beauté avant d’aborder la période de régénération bien méritée. Conseils et Articles pour l'entrainements aux triathlons.
Principes de base de la nage: L'article est un peu long mais prenez le temps de le lire il est très très intéressant. Vous connaissez certainement la fameuse règle de 3 mathématiques. Conseils et Articles pour l'entrainements aux triathlons. Principes de base de la nage: L'article est un peu long mais prenez le temps de le lire il est très très intéressant. Vous connaissez certainement la fameuse règle de 3 mathématiques. Nager repose également sur une règle de 3, bien plus simple à mémoriser, mais pas si facile que cela à garder en tête et à appliquer au mieux: Pour qu’un corps humain se déplace sur l'eau, il faut: 1) Flottaison 2) Propulsion 3) Respiration Examinons plus en détail ces 3 composantes de base: Flotter: pas si facile que cela. Planification d'une saison de Triathlon. Réglages des dérailleurs. Article de la catégorie Cyclisme, vu 9826 fois. Réglage dérailleur arrière Réglage dérailleur avant Optimiser l'usage des dérailleurs Réglage de l'enroulement de la chaîne Réglage de l'indexation.
Wiki Triathlon - Apportez vos connaissances ! Bien utiliser son cardiofréquencemetre en triathlon. Préparer un triathlon CD en 16 semaines. L'endurance fondamentale - Préparation physique. Gérer les transitions - Conseils de Romain Guillaume. Course à pied - Conseils pour longue distance. Le vélo en longue distance - Ironman. Nutrition en triathlon par Romain Guillaume.
10 Week Olympic Distance Training Program for Beginners. Plans d’entraînement triathlon gratuit - Toutes distances. Techniques de natation pour le triathlon par Romain Guillaume. Triathlon courte distance - Conseil partie vélo. Course à pied - Conseils courte distance. La planification en triathlon. Maton-exploration-des-performances-aerobies-en-triathlon-applications-entrainement.pdf (Objet application/pdf)