Loosen Your Back With This One-Minute Exercise. Matt Fitzgerald offers up a way to loosen up the middle back.
Using the thoracic spine mobilization exercise, you will loosen up your mid-spine area and gain a greater range of motion. Using Real Foods For Long-Distance Training. Fuel your long-course training and racing with real foods to reap the benefits.
Whether you’re sick of manufactured sports nutrition, have never found the right product for you, or you’d just like to be more aware of what goes into your body, consuming real foods might just be the missing ingredient in your long-course racing. Here’s what you need to know. Why should I switch? For one, you would be eating food provided by nature. “There are certain things in these foods we can’t quantify—there are phytochemicals and phytonutrients that can’t be engineered,” says Kim Schwabenbauer, a certified sports dietitian, Level 1 USAT coach and owner of Fuel Your Passion.
RELATED: Whole Foods For Recovery? Why shouldn’t I switch? Inconvenience. RELATED: Do The Benefits Of Organic Foods Outweigh The Cost? When do I switch? Three months before your 70.3 or Ironman is prime time to practice. Piriformis Syndrome Treatment, Prevention And Exercises. Learn how to treat and prevent this lower-back and buttock pain that is common among runners and triathletes.
The Symptoms Pain in the lower back and/or buttocks, sometimes feeling as if it’s deep inside the buttock muscles. It may be too painful to sit on the affected buttock. The pain and/or tingling can radiate down the backs of the legs as well. What’s Going On In There? The piriformis muscle runs behind the hip joint and aids in external hip rotation, or turning your leg outward. The difference between these diagnoses is that traditional sciatica is generally caused by some spinal issue, like a compressed lumbar disc. Runners, cyclists and rowers are the athletes most at risk for piriformis syndrome. How To Fit Yoga Into Your Training Cycle.
Time on the yoga mat should vary depending on where you are in your training cycle.
Heading to yoga on your recovery day? Don’t roll out your mat yet. While a sweaty vinyasa or power yoga class sounds like the ideal way to work out the kinks, you may be adding stress to your already taxed body. “If you’re serious about training, you need to make sure your yoga practice isn’t undermining it,” says Sage Rountree, USAT-certified coach, yoga teacher and author of The Athlete’s Guide to Recovery. “Recognize that yoga is not your sport,” says Tiffany Cruikshank, founder of Yoga Medicine and former yoga teacher at the Nike World Headquarters.
In fact, time on the mat should vary depending on where you are in your training cycle. 5 Off-Season Rules. To prep your body for a better 2015 season, you need to play by the rules now.
Welcome to the off-season! Pat yourself on the back for another solid year and go into the winter with a real plan—but don’t fall into the trap of attempting to carry PR fitness through to spring. Feeling ‘Blah’ Before A Workout or Race? Don’t Stress! Have you ever felt like crap prior to—and perhaps even during the warm-up of—a big workout or race only to have an incredible performance?
If so, you’re in good company. “I’ve undergone this many times,” says Dr. Michael Joyner, a world-renowned physician and physiologist at the Mayo Clinic who ran a 2:25 marathon during his prime. “Sometimes you start off feeling like wood and by the end of the workout you feel great.” Joyner speculates the occasional disconnect between how a runner feels before and during a workout is related to muscle temperature and the time it takes various energy systems to ramp up. Plan Your Triathlon Season Like A Pro. Professional triathlete Jesse Thomas explains how he tackles the task of planning a triathlon season.
When I sit down at the beginning of each year to plan my schedule, it always feels daunting. There are just so many options—70.3s, Rev3s, Challenges, 5150s, HITS, local tris, The Thomas Family Beer Mile Series, the list goes on and on. Should I race late, early, how far away, how much does it cost, when’s that family reunion again? 5 Winter Activities To Maintain Off-Season Fitness. Rather than spending countless hours on the trainer, many triathletes use the winter as an opportunity to step away from triathlon and engage in a new sport.
A temporary change of mindset doesn’t have to mean a loss of triathlon fitness. Experts share five popular winter activities to help triathletes maintain—or even gain—fitness in the off-season. Snowshoeing is the arctic version of power running. Many of the same muscles are engaged, but with exaggerated form: legs are lifted higher, arms are pumped more and the terrain requires more use of stabilizing muscles. “Triathletes will benefit from the increase in running thigh and glute power,” says Brad “BadAssador” Canham, an Ironman finisher, avid snowshoe racer and owner of Endurancetribe.com. This is especially evident in the increased conditioning of the legs’ ability to bring power immediately off the bike. In general, running on snow tends to be a very forgiving experience, and injuries are uncommon. How To Disguise Your Strength Work. Most cycling and triathlon coaches consider strength training an essential component of a sound training regimen.
Done right, it enhances cycling performance, reduces injury risk and slows the gradual loss of muscle strength that occurs after age 30. At What Point In A Race Should I Start Drinking Cola? Q: At what point in a race should I start to drink cola?
And should I train with it? A: The benefits of drinking a caffeinated, high-sugar beverage, such as Coke, toward the latter part of an endurance event, are well-documented. Research from many institutions has shown it helps mobilize fats and sugar into the bloodstream, making it available for use by the athlete, which should improve endurance performance. Train Smart! How To Avoid 5 Common Training Mistakes. Are you making these common mistakes in your training? Most triathletes take their training seriously. They are highly motivated, disciplined, and willing to work hard to improve. However, I also see most triathletes making the same training mistakes over and over again. I’m not talking about small mistakes in the details of training, but fundamental ones that impede progress in a major way. Caffeine’s Benefits, Risks And Performance Benefits. When used correctly, caffeine can give you a big performance boost on race day.
Three out of four Americans consume coffee regularly, and I’d venture to say triathletes are in line with the national average. 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. 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. A Triathlete’s Guide To Salt. Les 15 aliments les plus riches en protéines végétales. Choisir de devenir végétarien ou décider de limiter sa consommation de viande implique de se passer des protéines animales.
Heureusement, la nature est bien faite et nous fournit des protéines végétales qui permettent de compenser ce manque. Voici les 15 ingrédients riches en protéines végétales. 1. La spiruline : 65 g (de protéines) pour 100 g La spiruline est de loin la meilleure source de protéines. Cette super algue fournit 65 g de protéines pour une portion de 100 g soit deux fois plus que le soja. 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. 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. 17 Reasons You’re Not Getting Faster. 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? How To Plan An Ironman Nutrition Strategy. 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. One-Hour Workout: Mobility And Core Strength Gym Session. What To Do When You Can’t Run.
Top 5 Nutrition Mistakes Made By Smart Triathletes. Dear Coach: Should Everyone Try A Coach? Get The Most From Hiring A Triathlon Coach. Optimisez votre entrainement en vélo - Triathlète 190 .:. OnlineTri.com. Analyser un triathlon pour progresser - Triathlète 185 .:. OnlineTri.com. Conseils et Articles pour l'entrainements aux triathlons. Conseils et Articles pour l'entrainements aux triathlons. Planification d'une saison de Triathlon.
Réglages des dérailleurs. 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)