Ironman Triathlon Tips » Videos

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?

Stabilize yourself

IronmanTips — Mon, 18 May 2009 03:05:04 +0000

As triathletes we tend to forget the importance of keeping our core and lateral leg muscles strong. By doing the exercises in the video you engage a range of run- specific stabilizer muscles. This can help prevent injury – namely hip, knee, and ankle injury (provided you don’t over do them when just starting out!) - and give you that much needed structure for finishing strong in the last 10 kilometers of a long distance triathlon.
Staying injury free is key to a successful season, and to progressing year after year as an athlete. Taking care of the little things, and doing core stability exercises will help save you a few painful trips to physio 4 months from now.
Watch the video to take a look at this exercise. You’ll want to start on the ground and move up to the Bosu Ball once you’re comfortable. It is generally best to do this in front of a static object like a wall or tree so you can have something to focus on. It will help your balance in a big way.
#1. Start with both legs, just like a squat.
#2. Move to one leg at a time, same motion as a squat, keeping your hands out in front.
#3. Bring your free leg and your opposing arm up. Just like a run stride. Then go through the motions of a run stride (or semblance thereof).
#4. Repeat on a Bosu Ball. You will definitely want to master a simple double leg squat on a Bosu Ball before trying it one legged. Doing the two legged squat without shaking or wobbling will let you know when you’ve got it – focus on engaging the muscles in your lower abdomen and pelvis if you find that you shake a lot. It will help.
#5. BE CAREFUL. You are putting your knees at risk with this exercise, especially on the Bosu. Best to start within the framework of a squat rack until you know your knees won’t give out on you. Hold on to a rail and master the balance before squatting low.

Run Drills – A’s B’s & C’s

IronmanTips — Sat, 28 Feb 2009 15:45:47 +0000

Working on run form is important. With these 3 simple drills you can teach your body to improve your run stride and efficiency, as well as muscle activation patterns. They don’t take long, 5 minutes at the most. Throw them in as part of your warm up, during a recovery walk/jog, or at the end of a long run.

Side Stepping

IronmanTips — Wed, 18 Feb 2009 15:23:19 +0000

Today’s tip is brought to you by the letters C and V. As in Coach Chuckie V.
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Here’s one of my favorite exercises to do in the gym or at home. They’re called side steps. I’ve always tried to describe these in the written form but always struggled to do so. No more of that nonsense!

A few things regarding these…

1) Resistance is determined by the weight in each hand or by the height of the platform., or by both. You might even work up to wearing ten-pound ankle weights while carrying a giraffe on your back, for more resistance. I suggest sparing us all from the bravado and starting with just the movement at first, with the platform at a mid-shin level. Your knees may not take to these straight away (i.e., you’re weak).

2) Do the entire maneuver is done one slow-motion performance. Don’t pause at any point. As you become more adept you can practically fly over the platform and these take on the role of a plyometric exercise.

3) When your balance becomes rock solid challenge yourself by doing these barefooted. If you master that, try them with your eyes closed. If a ninja assails you right then, use the weights in your hand for self-defense. Remember: you are a warrior, a ninja nemesis.

4) Do this by time and not repetitions. Simply start on one side of the platform and finish on that same side after an amount of time that you deem appropriate. I have Angela do them for up to twenty minutes at a time, while I chat up the girl at the front desk or catch up on some table tennis.

5) If you can get them in sync with your legs, don’t be afraid to swing your arms as though you were running. This will help work that spindly upper body of yours.

6) If you’re narcissistic do these in front of a freshly-Windexed mirror. If you’re ugly do them in the dark, please. If you’re not sure whether you’re ugly just ask someone or shoot a picture my way and I’ll save you the trouble. If you’re ugly and narcissistic…well, welcome to the club!

7) Don’t come crying to me when you hurt two days later. These suckas hurt!