Ironman Triathlon Tips » Featured

The rules of the road(ie)

IronmanTips — Sun, 09 Jan 2011 00:53:07 +0000

RULE 60: Pre-race, you must be tranquilo, resting on your top tube thusly. This may also be extended to any time one is aboard the bike, but not riding it, such as at stop lights or while waiting for riding partners

As triathlete we often bear the brunt of many jokes coming from die-hard road cyclists – AKA: Roadies. Quite honestly, many of these jokes are well deserved! Here’s a collection of rules put together by the Velominati, we suggest you read them and learn. As comical as they are, there is an element of seriousness to all of them.

Here’s a quick sample before going over to read the list in it’s entirety, which by having read this far you are required to do.

RULE 28:
Socks can be any damn colour you like. White is old school cool. Black is good, but once again were given a bad image by a Texan whose were too long. DeFeet Wool-E-Ators rule.

RULE 31:
Spare tubes, multi-tools and repair kits should be stored in jersey pockets, or in a converted bidon in a cage on bike.

RULE 32:
Hydration packs are never to be seen on a road rider’s body. No argument will be entered into on this.

RULE 61:
The bike is the tool a Velominatus uses to convey their art. It must be cherished, and when leaning it against a wall, must be leaned carefully such that only the bars, saddle, or tires come in contact with the wall or post. This is true even when dismounting prior to collapsing after the World Championship Time Trial.

RULE 7:

Tan lines should be cultivated and kept razor sharp. Under no circumstances should one be rolling up their sleeves or shorts in an effort to somehow diminish one’s tan lines. Sleeveless jerseys are under no circumstances to be employed (See below if you are a triathlete).

As a triathlete we would be willing to offer a slight bending of rule number 7 (above). You may wear a cut off jersey so long as it is not your race singlet, or skin tight. It must also have 3 pockets in the back mimicking a conventional riding jersey.

As mentioned, we require that you read the remainder of the rules on the Velominati website.

Altitude and your performance over time

IronmanTips — Mon, 21 Jun 2010 17:29:58 +0000

Here’s a great article on the effects of altitude, it’s well worth reading if you plan on racing or training at a higher elevation. Further into the article you’ll find some power data from cyclists and a few other interesting bits of information.

Full article on: http://www.sportsscientists.com/2010/06/altitude-arriving-and-adapting.html

Two models: The Smash and Grab vs Patience pays

There is not too much research on this question. That may be surprising, but remember that for most professional athletes, across all sports, the issue of when to arrive at altitude is one that they rarely even contemplate. In Europe, sport is rarely played at even these moderate altitudes. In the USA, it happens so infrequently as to be an inefficient way to investigate physiology. And for individual endurance athletes, like cyclists and runners, altitude training is part of the package, with a majority now spending time at some altitude before racing, even at sea-level.

However, a couple of approaches have emerged, most of them from Super Rugby (a competition involving professional teams from New Zealand, Australia and South Africa), and from the Tri-Nations, an international competition between SA, Australia and New Zealand. In these tournaments, the Australian and New Zealand teams will travel to South Africa and spend either two or three weeks here, during which time they would play one or two matches at altitude (1,500m or higher).

Read on at: http://www.sportsscientists.com/2010/06/altitude-arriving-and-adapting.html

Pre Race Mental Prep

IronmanTips — Tue, 18 May 2010 04:30:00 +0000

The last week of before a big race can be one of the hardest for a triathlete to bare. You’ve done all the work, your training volume is way down and you may feel lethargic and antsy all at the same time. This is a perfect time to sit down and spend some time writing mental training notes for your big day. Sometimes we are super prepared on every other front, but we forget to have a concrete set of form cues and positive affirmations ingrained in our brains for easy access on race day. Writing things down in a journal before each race can help calm you down and give you concrete focus points. It is also great to go back and look over what you’ve written post race to see where you may have missed something or where you really succeeded mentally/strategically now that your performance is in the books.

Here are some suggestions for things to write about:
- put down realistic goal times for each discipline e.x.: I will swim 1:05, I have trained well in the pool, my form is improving all the time, remember that last time trial, this is totally within my reach
- write key words for each discipline that help you remember essential form cues or things that make you smile to get thru hard times. e.x. for swimming: “long an strong”, “catch”, “fishy”, riding: “pull up”, “patience”, “I rule”; running: “light”, “quick”, “chest up”, “Kenyans move over” etc… whatever works for you and makes you remember important things.
- don’t write passively, use powerful positive language: I will succeed, I will focus on my form and this will enable me to maintain my speed, my body is infinitely more powerful than I know I just need to be in the moment and free myself to excel, if I feel bad I may just need more electrolytes – do a body scan, I will get through hard times…
- write a newspaper headline about yourself “upcoming age-group athlete sets new bike course record”, “Mother of two conquers her demons”, “Irongeezer takes the day”…

Make some notes that fill you with confidence and keep you feeling grounded and mentally prepared. Re-read them every day during race-week, and prepare yourself to go out there and rock out!

Need some motivation?

IronmanTips — Wed, 27 Jan 2010 01:01:39 +0000

Need some motivation to get out and endure the cold and wet weather this winter?

Mimic the best

IronmanTips — Sun, 07 Dec 2008 18:07:03 +0000

Studying pictures is a great way to improve your own form. Find someone who does it well and compare your own photos or video. They don’t have to be triathlon specific.
What does Michael Phelps or Inge De Bruijn do that you don’t? Or, what COULD you do that Michael Phelps does?
What does Norman Stadler look like on the bike?
What do Paula Radcliffe and Haile Gebreselassie have in common?
Try to mimic their good points in your own form. Imagining yourself doing what they do, and emulating the (mental and physical) strengths of champions in your training can really help you improve. Pick one aspect of their form and try to copy it. Once you get that down, pick another. Beyond being in shape and mentally ready for race day, keeping good mechanics by copying the best performers in your sport will enhance your ability to meet your goals and expectations.