This is probably the hardest thing to learn to do well, everyone struggles with it. Letting go of your ego and the thought that “the bike is my strength, I need to make up time” is important. If the bike is your strength, then know by going the same [...]
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Building muscle can also help burn your fat stores. More muscle = more energy use = more potential for fat consumption. That extra muscle, which should be sport specific, will also help propel you forward that much faster (and seeing as you’ll have less fat you’ll be even speedier). A great recommendation is to do your lower body weight room work with one leg at a time to help even out any imbalances. When you’re first getting back into the gym, take it VERY easy so that you can train properly the next day. Very light weight and only 2 sets of a given workout. After a couple weeks you can start putting on some heavier weight, but still keep the reps high – between 12 and 15 for us endurance folk. 1 set for warm up, 2 where you hit that last rep with a good burn. Sometimes when you hit the water for training you may lack some motivation to put the time in. When that happens it’s good to have a swim set that you enjoy and can fall back on. Of course, this only works if you have control of your own workouts. [...] Anytime of year, but especially winter, is a great time to jump on to the treadmill. Unless you are lucky enough to live somewhere with warm weather or an indoor track, many runs are happening on the treadmill. In our observational surveys of treadmill users it seems that very few people [...] If you live somewhere that gets snow in the winter, avoid falling into hibernation mode. Consistency is key to successful triathlon training so throw on lots of layers and get out the door. You may think that you can’t benefit from trying to run in 2 ft of snow, [...]
Depending on your desire to ride your bike inside, you can get this workout going when you’ve got that extra jolt of motivation. We like to think that an hour on the computrainer is equivalent to 1.5hrs outside – in some cases probably more, provided you keep it steady. So, if you can put together 2 hours, or even 3 hours on the trainer you’re getting yourself some good mileage. In the winter, for long course racing especially, low HR rules all so throw on that HR monitor again. Know your Aerobic limit. Your goal behind this workout is to start slow and build through each hour. Breaking up a long trainer workout into 20 or 30 minute chunks helps with the monotony. Visualizing your upcoming race, or even individual training sessions is an extremely important part of improving your personal performance. A lot of people make this part of their race week routine, but if you can make it part of your daily routine you’ll reap the rewards. We tend to [...] A great way to build bike specific strength is to find yourself a nice, not so steep hill and ride up it in your big chain ring. When selecting the hill look for something that will allow you to ride up for a minimum of 5 minutes. Keep [...]
Swimming fast is all about technique so drills should be incorporated into all workouts, even if just in your warm up or cool down. A good drill for those of us with imperfect catches is to swim with clenched fists. By decreasing the surface area of your hand you [...] |
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