Ironman triathlon performance improvement Best answer on the web
Author:
jack
07 30th, 2010 in
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train. I'd like a list of possible things I could do, buy, eat, drink,
etc., that could significantly reduce my final time. For significant,
let's say something that might save me 10 minutes plus, ideally
including cost/benefit. Let's assume to start with that without
following this advice I could do the swim in 2 hours, the cycle in 7
and the run in 5 and I currently weigh 70 kg/154 lb with 18% body fat.
For example, if I had two punctures, that could easily cost me 10
minutes, so a way to reduce the likelihood of punctures might be
worthwhile. Some people spend 10+ minutes in transition, so learning
how to speed that up could help. aero wheels might help at a certain
cost. Losing 5% of my body weight would certainly help. So many 100+
mile bike rides might save me so much time as might so many 20+ mile
runs, but at the risk of increased injury. Swimming coaching might be
able to speed me up by 20 minutes, but would 20 minutes be easier/cheaper
to save elsewhere?
In case it's relevant, I'm male and mainly a runner with a 10k pb of about 42 minutes. I've never run a marathon, or taken part in a triathlon, swim or cycle race.
$100 bonus if I complete it under 12 hours :)
thanks for your message.
"It may seem simplistic and obvious, but training is, of course, one of
the biggest things you can do and I've tried to give you very specific
tips from professionals on how to train most effectively in order to
benefit you well."
I understand that, and I've already bought a triathlon book, signed up for some swimming training and intend to follow an ironman training plan. However, I was looking for specific items that I could do a cost/benefit analysis on. For example, if I had 500 hours to train and $5000, there are numerous ways I could apportion the time and money. If I knew that 50 hours of a certain type of swim training would save me 10 minutes, but 50 hours of cycling using powercranks could save me 30 minutes, then I might be likely to apportion more of my time to one rather than the other. An ironman is quite a technical task for a newcomer in that one puncture could mean the difference between missing the bike cutoff and being disqualified.
So. I'm satisfied that you did a good job in answering the question you thought I'd asked but it wasn't what I meant. So I'll rate your answer neutrally at 3 stars and then formulate it again. Is that ok with you?
This was a challenging question but I was thoroughly educated about triathlons in the process. One thing that was made abundantly clear early in my research is that there are NUMEROUS pieces of equipment that are marketed directly to the triathlete. But even with all of the technology out there for triathlons, most articles discussed training and technique as two very important things for improving your race times. Equipment can be extremely expensive, but improving training and technique is essentially free. Plus, it will yield more improvement for the beginning triathlete. For these reasons, I?ve chosen to focus on these factors in this answer, with a few exceptions. Here is the information that I found.
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SWIMMING
Increasing swim speed results from becoming stronger or reducing what is known as ?drag.? Drag is essentially the resistance that your body meets when attempting to cut through the water. Doing an open water swim (as is typical in many triathlons) is extremely tiring so anything you can do to maximize your efforts can help.
?The swimmer must decrease the impact of that drag or apply a great deal more muscle power while swimming. Swimmers find it difficult to get results from applying more muscle power to the water if they are not doing it the right way. The first steps to faster swimming are positioning, grabbing, pressing, and rotating, things that everyone can learn.?
Here are some highlights from the tips offered in this About.com article.
?Positioning
* You need to have your body in the best possible position to both minimize drag and increase the potential muscle power available. Get your body straight and long, parallel to the water surface, as you swim. * Check what you see. You should be looking down at the bottom, sideways or almost up to the side as you breathe, but never forward. If you look forward, your legs will tend to drop towards the bottom, and you will lose your parallel alignment with the water. * The top of your head always points towards your destination.
* Imagine that you are swimming in a long tube. Keep yourself within that tube as you move forward. It may require a gentle kick, it may require looking a little more backwards than down, but practice your positioning.
Grabbing
* You must grab or catch the water so you have a way to transfer your muscle power from your body to the water. * You need to put your hand and arm in a position that allows this to happen. Trying to grab the water with just your hand and you will be losing a lot of your grip. * Try to use your hand and forearm.
* Imagine that you are reaching forward and down over a wall as you swim, with the edge of the wall at your elbow. Point your fingertips towards the bottom of the pool, point your elbow up towards the sky or out towards the side, and think of everything from the elbow joint down your forearm and through your fingertips as one large paddle.
Pressing
* You must press on the water with the largest muscles available. For most swimmers that means the muscles in your chest and back, not in your arms or shoulders. * You should feel a pocket develop in your armpit as you apply force to the water.
* As you press on the water, your back and chest muscles pull your arm from ahead of you to under and behind your chest (but do all you can to maintain the fingertip down, elbow up "grab" position). * Imagine yourself grabbing the water first, then pressing on the water. Feel your body surge forward over your arm as you press.
Rotating
* To fully use your position, your grab, and your press, you must add body rotation. * Your body should rotate about an axis defined by a line from the top of your head through your neck, back, and legs. * When the arm is grabbing, the body is rotated so that the grabbing arm side is under water and the opposite side is above the water - or at least closer to the water's surface than the grabbing side. * The body rotates as one unit, from shoulders through hips, with the hips and shoulders in line with each other (this means you need to use your core muscles to hold it all together). * After you have grabbed the water you are going to press on the water. As you press, you also rotate your body, moving the body slightly ahead of the press. moving the body so that the side that was lower is moving up towards the surface and the side that was up is moving lower (and that moving lower side's arm is moving into the water ahead of you, sliding forward and extending, but not moving into the grab or catch yet). * Imagine a string going from your hip to your palm. Move the hip to start the press by pulling on that string when the hip begins to rotate from a deeper to a shallower position.? http://swimming.about.com/od/freeandback/a/free_swim_skill.htm
The Netfit website has a great training program designed to improve your strength, especially as it relates to swimming. It has three different circuits designed for the beginning, intermediate, and advanced swimmer. The total length of the swim sessions are 1000 meters, 2200 meters, and 4100 meters respectively. It is recommended to do these sessions twice a week ideally. http://www.netfit.co.uk/triathlontraining.html
There is also a swim-specific weight-training program aimed at strengthening key muscles and muscle groups used most frequently in swimming. You can do these exercises once a week in addition to your twice-weekly swimming sessions. http://www.netfit.co.uk/swimming-web.htm
Active.com has an article with the ?Top 10 Ways to Swim Faster.? Here are those tips. The article explains each in detail.
1. Improve your technique
2. Practice speed work
3. Kick
4. Gain strength
5. Improve race starts
6. Perfect your finish
7. Taper
8. Sleep
9. Visualize
10. Carbo-load the right way!
http://www.active.com/story.cfm?story_id=8791&category=swimming&num=2
A few triathlon articles that I read referred to the Total Immersion swimming program. They have workshops held in various locations, including triathlon classes. They also have a U.S. and International directory of Total Immersion instructors. Here is a description of Total Immersion from the program itself.
?Though swimming is an essential life skill, traditional teaching and coaching methods have made it difficult to master because they teach an awkward, exhausting style of swimming. Total Immersion?s foolproof approach to teaching can help any student master a fluent, beautiful and economical style and brings results far faster than conventional methods:
* Only TI teaches Fishlike Swimming. Traditional instruction focuses on pulling, kicking and endless laps. TI teaches you to swim with the effortless grace of fish by becoming one with the water. You?ll feel the difference from your very first lap of intelligent, purposeful TI practice and get more satisfaction from every lap that follows.
* Only TI teaches the qualities of beautiful swimming as well as the mechanics. Swimmers come to us with the goal of swimming faster. They quickly learn that it?s far more helpful and satisfying to swim with grace, flow, and economy?and that speed will surely follow when they master ease.
* Only TI teaches transformation along with fluid strokes. TI, alone among all swimming-improvement programs, teaches swimming as a practice ? in the same mindful spirit as yoga or tai chi. Our students tell us that by swimming the TI way they sharpen the mind-body connection and achieve heightened self-awareness and self-mastery, leading to greater physical and mental well-being.
* Only TI teaches you to master swimming as an art. TI teachers emphasize the same patient precision and refinement taught by martial arts masters. We start with simple skills and movements and progress by small, easily-mastered steps. Our students thrive on the attention to detail and the logical sequence of progressive skills.? http://www.totalimmersion.net/
Here are links to their directories of U.S. and International coaches respectively.
http://www.totalimmersion.net/find-coach.html
http://www.totalimmersion.net/international.html
Here is an article with some swim drills you can do to vary your routine and still improve your technique. http://www.humankinetics.com/products/showexcerpt.cfm?excerpt_id=3294
This swim coach suggests that many triathletes do not spend enough time improving swim technique and speed. He also says that this is a relatively easy area to shave seconds and minutes off of your time if you take the time to train properly. http://www.tri-ecoach.com/art8.htm
I saw triathlon swim suits and wetsuits mentioned frequently when researching swim equipment that may improve your swimming speed. Depending upon the specific rules of your particular triathlon, a wetsuit may be something you may want to consider if you haven?t already.
?Triathlon suits are available in one- or two-piece varieties for both men and women, and generally consist of a form fitting triathlon short and a sleeveless top resembling a singlet or cycling jersey. They are made out of fabrics which do not hold much water and which dry quickly to reduce the weight the athlete is carrying while running or cycling. They are tight-fitting both to reduce drag and to allow them to be worn under a wetsuit, and have no sleeves to improve comfort while swimming. . . .?
?Because most triathlon swim stages are conducted in open waters (lakes or oceans) which are often cold, many early races allowed wetsuits. However, typical wetsuits manufactured for snorkeling or water skiing are not optimal for triathlon, because the sleeves generally restrict the range of motion too much for comfortable stroking during the swim. Modern triathlon wetsuits were invented by Dan Empfield in 1987 and are customized to the needs triathletes, and generally incorporate the following features:
* thinner and/or more pliable rubber near the shoulders, sleeveless versions are also available * long zippers and sometimes wrist/ankle zippers to facilitate quick removal during transition
In addition, tri wetsuits have a very smooth, but often fragile, surface. This slick surface helps to reduce water friction and allow a faster swim, but it would be totally destroyed by contact with a sandy surfboard.
Rules vary by event, but typically wetsuits are allowed only if the water temperature is below a specified threshold on the day of the event (e.g. 78 degrees F.). Any athlete has the option of wearing another style of swimsuit allowed by the rules at any temperature.? http://en.wikipedia.org/wiki/Triathlon_equipment
Here are the top 10 triathlon wetsuits as rated by About.com Swimming Guide, Mat Luebbers. He also includes his opinions on using a wetsuit for the swimming leg of the race. Among other things, Mr. Luebbers is a professional triathlon coach.
?Starting your triathlon in a wetsuit (designed for triathletes) offers you a great advantage. You will float better, stay warmer, and finish the swim faster than you would without the wetsuit. Maybe the biggest bonus - you will have more energy left for the bike and run. These triathlon specific wetsuits offer features such as extra stretchy neoprene, quick release zippers, and panels to help you grab more water on your pull. Most are available with or without sleeves, but for maximum speed sleeved models seem to be the best. Wear one of these for your next tri - the result - you'll be faster!?
1. DeSoto T1
2. Ironman Fusion
3. Ironman VO2 Stealth
4. Orca Predator 2
5. QR Superfull
6. Aquaman Pulsar
7. Promotion Freeswim + Glideskin
8. O?Neill Triathlon 4/3
9. Piel VITO
10. Lightfoot Pro Steamer
http://swimming.about.com/cs/toppicks/l/bl_wetsuit_pick.htm
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CYCLING
The first question to ask yourself in the cycling, as well as the other two legs is, ?Can I improve my form?? Here are some highlights from an article discussing quick checks you can perform to ensure that you are maximizing your form as you cycle.
*Head: relaxed, neutral
*Hands and forearms: relaxed
*Upper body: no tension above the waist, reduce movement in this region
*Knees: keep them in close to your top tube
*Pedaling: smooth transitions
http://www.cruciblefitness.com/etips/cyclingform.htm
In the case of cycling, improving ?economy? seems to be the big thing to consider. One way to do this is to improving pedaling mechanics. This article discusses some principles to consider when pedaling.
?First you have to improve your pedaling mechanics, learning to pedal smoothly and correctly can help your pedaling be more effective. In other words, improve your pedal force application from top dead center, through the bottom of the pedal stroke. Practice pedaling smoothly and learn how to spin rather than pushing big gears. Learn to be more economical on the bicycle.
Normal pedal force is most pronounced during the power phase of cycling (zero degrees to 180 degrees) and typically peaks between 90 and 110 degrees (shortly after the crank arm passes horizontal). Most cyclists can become more economical by delivering energy to the pedals over a greater percentage of the pedal cycle by ?pushing through? at the top and ?pulling back? at the bottom of the pedal stroke. Dr. Jeff Broker, biomechanist with the U. S. Olympic Committee points that, ?Any increase in force effectiveness in these regions, by all cyclists, and/or during the recovery phase of the pedaling cycle (180 to 360 degrees of the pedal stroke), results in the following: a lower demand on the musculature of the leg in the power phase at constant pedal power or greater bicycle power output (speed) for the same power phase effort.?
Other factors waste energy without propelling the bicycle forward will affect economy. Fighting the bicycle, holding the handlebars too tightly, using a lot of upper body energy while climbing and riding is an unaerodynamic position during time trials or break-a-ways will affect your economy. Finally, you can improve your economy by increasing your interval and tempo training. The theory behind this is that by practicing fast cycling, you naturally become more economical and relaxed while riding fast. Once you've trained your body to respond economically at these speeds, it will most likely be even more efficient at the slower speeds during long road races.? http://www.runnersweb.com/running/rw_news_frameset.html?http://www.runnersweb.com/running/news/rw_CTS_20040903_Burke.html
Here is another article discussing cycling, specifically in a triathlon. Improving pedaling is mentioned again.
?Improving pedaling form is the easiest way to improve cycling speed. I say this because it doesn't require any extra fitness. For example, many cyclists pedal much harder with one leg than the other, or apply pressure unevenly throughout the stroke. These problems can be solved with a few simple pedaling drills. This will equal more speed without any extra effort.? http://www.howieenduranceproject.com/cycling.htm
Here is an article that talks about pedaling drills. It also has an explanation of a series of exercises you can do to improve your pedaling form. Coach Seiji emphasizes that a properly fitting bicycle is the first step to improving pedaling.
?Triathletes spend incredible amounts of time and energy into refining swim stroke technique and an energy saving running style. The pedaling stroke is often overlooked; after all we have all been riding bikes since childhood. This is akin to saying you won't drown and that's good enough. And since the bike leg is always proportionally longer in time than the other legs of a triathlon, it starts to make sense that efficiency on the bike may warrant some serious thought and effort in your training regime.
Where do you start on your quest for that energy efficient smoothness? First off has to be bike fit. All talk about pedaling dynamics doesn't matter if your bike fit doesn't allow you to use your muscles in an effective manner. Correct fit makes learning and utilizing good pedaling mechanics much easier and will keep you more efficient (and injury free) in the long run. Proper bicycle fit will allow you to use the most of the correct muscle mass to apply force to the pedals.? http://www.coachseiji.com/smoothstrokes.html#drills
This is another article that discusses pedaling technique, complete with diagrams, explanations, and a sample workout routine. http://www.greatcycling.com/content/features/squares.pdf
Purchasing efficient equipment is a definite temptation because of the mechanical aspect of cycling. In this next quote a scientific researcher discusses some of the cycling equipment being used as well as the effects they seem to have on competitive outcomes. He begins by answering a question about aerobars and then discusses some other equipment.
?The only scientific information on the effectivennss of aerobars I found was published in ?Mechanical Engineering? a few years ago. This is a study that determined the seconds saved in a 25-mile national class time trial by using various aerodynamic equipment. The savings attributed to aerobars was 29 seconds. The other results were: two disc wheels, 67 seconds saved; aero bike frame, 42 seconds; spoked aero wheels, 39 seconds; and aero helmet, aero clothing, aero water bottle, 14 seconds each. The savings, by the way, are additive. So all this equipment would hypothetically cut more than three and one-half minutes off a 25-mile race.
Although aero bars undoubtedly decrease drag, wind resistance, and riding times, concern has been raised about the cramped position they place the body in. That is, the rider's abdominal contents may press against the diaphragm and limit lung capacity. Several studies have looked into this. But all have found that the aerobars, even during long, intense rides, do not hinder gas exchange or ventilation any more than the standard racing handlebars.
The latest of these studies, however, published recently in the ?International Journal of Sports Medicine,? concluded that cyclists planning to race with aerobars should train with them. The cyclists in this study who did not train with the aerobars, but were tested using them, showed a decline in performance.? http://www.hhp.ufl.edu/faculty/pbird/keepingfit/ARTICLE/aerobar.HTM
Here is a site with reviews of some of the top aerobars on the market right now.
http://www.bikesportmichigan.com/reviews/barwars.shtml
This article written by a triathlon veteran discusses various bike equipment to consider when looking to improve times. http://www.ezinearticles.com/?Choosing-Bike-Equipment-for-Your-First-Ironman-Triathlon&id=66110
Training indoors has many advantages. Some of these include avoiding road accidents and being able to train in any kind of weather. Trisports.com is a triathlon equipment store and has a number of ?kinetic bike trainers? for sale. Here is their page. http://www.trisports.com/trainers.html
PowerCranks are interesting pieces of equipment that I found during my research. They can be quite expensive depending upon which model you purchase, but the concept is an interesting one. Here is a description from their website.
?PowerCranks? integrates a one-way clutch in each crank-arm of your bicycle or stationary bike. This patented modification changes the cranks from being fixed to each other at 180º (as are regular cranks), to being independent from one another. Each leg can drive the bicycle but one leg cannot assist the other. Effectively, with PowerCranks? the rider is doing one-legged pedaling with both legs simultaneously. This simple modification benefits the PowerCranks? user:
* Fully train the hip flexors and hamstring muscles that are otherwise difficult to train * Enable neuromuscular changes that improve cycling efficiency and running form
* Balance the muscle effort and improve the coordination in lower extremities and core which can lower the risk of injury * Improve running ability while training in a non-impact environment
* Act as a rehabilitation tool since the good leg cannot assist the bad leg (thereby utilizing all the major muscle groups in the legs). * Nothing beats a PowerCranks? workout! Twice as many muscles exercised results in increased basal metabolic rate compared to standard biking or spinning.? http://www.powercranks.com/about/concept.htm
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RUNNING
Here is an article that discusses proper running form. It is written for distance runners, and an Ironman race would certainly qualify as a ?distance? race. The following is a short excerpt, but the whole article is worth the time.
?The most efficient running posture is one that is mostly upright and relaxed, with a very slight forward lean. You should not lean excessively forward or backward. Your chest should be pushed out and your shoulders pulled back, but stay relaxed. Avoid all tension in your upper body.
Leaning too far forward will cause a braking action with each step. You will also put unnecessary stress on your knees and hips. Leaning backward will cause you to land on your heels which also will stress your knees, hips and back. A slight forward lean will help keep your momentum moving forward.? http://www.runningplanet.com/articles/article_detail.asp?article_id=410
This article has a ?systems checklist? to quickly see if you are showing proper running form. Here is a quick summary of the points made.
* Head: neutral, relax your face
* Shoulders: relaxed and back
* Arms: move in a straight line in one direction, forward
* Hips: forward, imagine being pulled forward
* Feet: establish a quick cadence, plant your feet directly under your body
* Run forward and not up and down
* Count your cadence
http://www.trifuel.com/triathlon/run/proper-running-form-000599.php
Plyometrics is a system of exercises designed to increase the efficiency of the muscle fibers in key muscle groups. It is a type of ?explosive? strength training.
?Plyometric training utilises the stretch-reflex mechanism, allowing for much greater than normal force to be generated by pre-stretching a muscle (the eccentric contraction) before it contracts. In plyometric exercise, overload is applied to skeletal muscle in a manner that rapidly stretches the muscle immediately prior to the concentric contraction i.e. drop jumping, standing jump, multiple jumps, single leg jumps, hops, and bounds. These exercises develop neuromuscular firing patterns and improve the muscle contractility of specific muscle groups. . . .
study by Spurrs et al, demonstrated a 2.7% improvement in 3km running time and a 4.1% improvement in running efficiency at 16 km/h. The researchers studied male distance runners averaging 60-80km per week. The runners completed a 6 week plyometric program that increased from 2 sessions per week up to 3 sessions/week. Their contacts per session progressed from 60 to 180.? http://www.trainingsmartonline.com/triathlon_plyometrics.php
The full article on plyometric training in triathletes is available as a PDF file. It discusses not only running, but swimming and cycling as well. http://www.trainingsmartonline.com/images/Free_Triathlon_Articles/Triathlon_Plyometrics.pdf
This article at Active.com talks about various drills that can be used in order to improve running form and economy. http://www.active.com/story.cfm?story_id=12337&category=running&num=1
This is a short article discussing what to look for in a good running shoe. It comes from the page of the San Francisco Triathlon Club. http://www.sftriclub.org/newsletter/newbie/run/maxims.shtml
Here is a guide to various running shoes on the market today.
http://trifuel.com/gear/Run/Running_Shoes/
The next training ideas come from a U.K. triathlon club website. The club is called Trisport Epping. The author describes three separate sessions that will help improve your run time. http://www.trisportepping.co.uk/trainadv/runtrain1.html
This site offers personalized training programs for $19.99. You fill out a form that asks questions about things such as training days, the time you have to train, and the like. A trainer then plots out a plan for you to follow. http://www.alltriathlon.com/at2002/trainingprograms_run.shtml
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TRANSITION
Navigating transition zones quickly and efficiently can shave seconds to minutes off of your overall time. Here are some tips on the first transition zone: swimming to biking.
?When the end of the swim course is in sight, start to think about the transition. Visualize where your bike is racked. . . . Find your bike and go through the routine you have practiced before. Before you head, out take a couple of seconds to have a sip of water and mentally double check everything. Be Very Careful entering traffic around the transition area. . . .
As soon as you get to the transition zone PUT YOUR HELMET on and buckle the strap. The rules of helmet use are very strict (for your safety).
Most rules state that the helmet has to be on before the bike is taken from the rack and has to remain on until the bike is racked again. . . . In transition be patient - take your time - the transition zone can be a very hectic place during a race. Run through your head what you have to do in the transition zone while you are in the last 100 meters of the swim.? http://www.trisite.com/site/447770/page/73356
?Improving your transitions has its rewards. First, it doesn't take a lot of sweat and training to improve your transition efficiency. Second, it's a lot easier to gain time on competitors in transition than having to run or bike faster to gain time. And third, a quicker transition won't crank your heart rate or drain your energy. . . .
T1 Swim to Bike: During the swim leg, visualize what will happen as you exit the water. Think about where your bike is and the order you will do things. Approaching T1, take off your swim goggles, swim cap and untuck your race number while running. If you are wearing a wetsuit, have the torso section already off by the time you get to your bike. Once at your transition area, you can even be putting on your helmet as you kick off the wetsuit. Lubrication on the inside and outside of the ankles helps this process. Next, lift your bike off the rack, push it to the mount line and you are out of T1. A simple process that people tend to make too difficult.
T2 Bike to Run: This transition is even easier. Simply dismount your bike at the dismount line. With practice, you can have your feet out of your shoes while riding the last 100 meters or so. As you approach the dismount line, hurdle one leg over your bike and hop off, keeping your momentum as you dismount, and run to your transition area. Hang your bike and unbuckle your helmet. Put on your running shoes and see ya! Use elastic shoelaces so you don't have to tie your shoes. Wear a lightweight mesh cap to keep the sun out of your eyes and if it is hot, you can use the cap to hold ice from aid stations on your head.? http://www.weshobsonperformance.com/articles/other/fourth.htm
?So how do the professionals complete these transitions in as little as 30 seconds? First of all, they have evaluated their transitions very meticulously and have eliminated any actions that waste time. Secondly they use specific tricks and techniques to speed up every task they complete. A few examples of this would be, wearing a race belt under the wetsuit, flying mounts and dismounts, putting on bike shoes while on the bike, running without sock, and elastic shoelaces to eliminate having to tie running shoes. Finally, they practice their transitions until they can do them in their sleep.? http://www.howieenduranceproject.com/transitions.htm
This About.com site offers four tips for improving your transition times.
* Simplify
* Multitask
* Train for transitions
* Race-day setup
http://sportsmedicine.about.com/cs/strengthening/a/021004.htm
?Triathletes often lace their shoes with elastic shoelaces. This allows them to pre-set the tension of the laces but then to pull on the shoes without stopping to tie the laces. This saves a few seconds of time during the bike-to-run transition.? http://en.wikipedia.org/wiki/Triathlon_equipment
I?ve mentioned triathlon wetsuits before, but they really are a time-saver as far as the transitions go. Here is an article that discusses briefly what to look for in a wetsuit. http://www.trigeeks.ca/begin003.htm
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TAPERING
One simple way to conserve energy for the actual race day is to practice what is called the ?taper.? Essentially, it is a way to reduce the intensity of your workouts gradually so that you stay in top shape for the competition, but so that you do not stress your body unnecessarily so close to the race. In this article from ?Triathlete Magazine? it discusses different approaches to tapering.
?With few exceptions, the physiological benefits of a workout don?t show up until at least seven to 10 days after the workout, at which point the body has rebuilt itself even stronger. I have observed many athletes working out hard during the final 10 days prior to a big competition. And for what? The benefits of those intense sessions will not show up until after the race is over.
Scientific studies have shown that athletes who reduce their training by 90 percent during the tapering period, while maintaining frequency of intense workouts, reducing the actual interval time period and increasing the rest interval between intervals, have increased muscle glycogen stores, increased glycolytic enzymes and higher blood volumes (which is beneficial).?
The author suggests that beginning about 4 weeks before the competition, you should begin to taper your running workouts since these are the most destructive. About 2-3 weeks before the race begin to taper your cycling and swimming workouts as well. He also suggests specifically a ?75-50-30-15? approach to the running, meaning that you should run 75% of your usual training miles in the first taper week, 50% in the second week, etc. There are limitless ways to taper your workouts so you need to find a way that works for you. http://active.com/story.cfm?story_id=5380&sidebar=26&category=triathlon
Here is another article discussing tapering, mostly from a swimming perspective. The entire article is excellent, with specific examples of how to taper effectively. Ultimately your sessions should be cut back, but each session should more closely simulate actual race conditions and pace.
?The basic rule in tapering is: the longer or more important the event, the more you should cut down on the volume of training, over a longer duration immediately prior to race day. As you gradually bring those high miles down, your intensity and rest periods should simultaneously increase, to bring about refinements in speed and maximum recovery. (Your body?s endurance retention will last well for up to four weeks.) All distance covered in the taper period should also be swum with a strong focus on holding the most efficient technique possible. You should therefore put an emphasis on stretching before and after sessions, because increasing your flexibility will enhance your ability to perform all swimming movements.? http://www.xtri.com/article.asp?id=114
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NUTRITION
Your body is the main tool in all of this, and it requires proper attention. Maximizing your nutrition not only as race day approaches, but during your training period will help your body perform at its best. Be sure to consider your own personal health and discuss any nutritional changes you may make with a qualified health professional that you trust.
Here are 5 tips directed specifically toward the triathlete. The article, of course, includes details for each of these tips.
* Meet your daily energy demands
* Stay hydrated.
* Eat prior to high intensity or long duration workout.
* Be sure to refuel when training longer than 90 minutes.
* After hard training efforts, eat a carbohydrate-protein combination.
http://www.infinitnutrition.com/inf/servlet/inf/template/library,The_Beginner.vm
Here is another article that discusses proper nutrition. Much of it explains different classes of nutrients and their effects on the body. Here are some specific pieces of advice you can use as you train.
?Pre-training or event: I would recommend consuming approximately 200-400 calories about two to four hours before your training session or race. It's important to eat familiar foods and to focus mostly on carbohydrates. Don't go too heavy on the protein and fats because they take longer to digest and will sit in your stomach longer. Drink 8-16 ounces of fluid 15 minutes before exercise.
During: It's best to eat 30-60 grams of carbohydrates (120-240 calories) per hour. Since the stomach doesn't get much blood to digest food during exercise, soft foods or liquids such as energy gels or sports drinks are your best bet. Protein may be beneficial to eat during exercise, however the evidence is not conclusive. If you're training for a half-Ironman or longer, it may be good to experiment with a small amount of protein during longer training sessions. Drink 5-12 ounces of fluid every 15-20 minutes of exercise.
Post: There's a two-hour window of replenishment after a training session or event when it's important to eat carbohydrates. Even more important is the first 15 minutes after exercise. Focus on eating carbohydrates that have a high-glycemic index, meaning they're more quickly absorbed into the bloodstream. Sports drinks with glucose are a great choice if you don't like to eat solid food after a workout. Other high-glycemic foods include bagels, raisins, cantaloupe, spaghetti, fruit roll-ups and jelly beans.
Recent research has shown that adding protein after training may be beneficial to enhance glycogen replenishment, however most researchers agree that if enough calories from carbohydrates are consumed, protein may not be needed to enhance glycogen replenishment. The bottom line is to eat enough high-glycemic index carbohydrates immediately after exercise. If you decide to include protein, the current recommendations are to eat one-third of the amount of carbohydrates you eat.
Another recommendation is to drink 16 ounces of fluid for every pound of body weight lost after exercise. The best indicator of this is to weigh yourself before training or a race and then afterwards. This weigh-in before and after in common at many Ironman events, where triathletes are exerting themselves for extended periods.? http://www.active.com/story.cfm?story_id=12273&category=triathlon&num=2
This article has 10 nutrition tips for the triathlete. Some may be more common sense than anything, but the article is worth reading in its entirety.
* Eat your fruits and vegetables
* Eat a balance and a variety of foods
* Limit your consumption of ?unnatural? foods
* Optimize your body composition
* Customize your nutrition to your unique body
* Eat early and often
* Obey your thirst
* Eat and drink for recovery
* Don?t be a race-day glutton
* Supplement selectively
Supplements recommended by the article include:
* post-workout carb-protein recovery drink
* creatine supplements
* beta-alanine (this may help muscles to buffer acid built up by exercise)
* whey protein (this can enhance joint tissue repair)
* glucosamine/chondroitin (enhances cartilage/joint repair)
* fish oil (this can improve cell membrane health and increase anti-inflammatory prostaglandins) http://69.94.64.50/poweringmuscles.com/article.php?article_id=158
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EXTRA STUFF
This article talks about ?Training for Speed? and has tips for all three legs of the triathlon. http://www.multisports.com/archives/training_for_speed.shtml
Massage therapy is employed my many triathletes to help their muscles recover and stay healthy. The key is improving the flow of blood and body fluids while eliminating the build up of lactic acid in the muscles. This paper discusses some principles to consider. http://www.greatcycling.com/content/features/massage.pdf
Many people do not consider the effect that insufficient sleep can have on a person in general, not to mention an athlete.
?Generally in adults, 8-8.5 hours of sleep per day is considered fully restorative, although, based on lifestyle choices, this may vary from individual to individual. Either way, if a person does not get enough sleep, a ?sleep debt? begins to accumulate. This sleep indebtedness will continue to increase until enough sleep is obtained in order to offset the sleep debt. (Note: In some medical circles, the consensus is that even with adequate sleep restoration, the general feeling is that sleep indebtedness can never be fully repaid). Notwithstanding this particular circumstance, sleep debt will perpetuate problem sleepiness, which will ultimately promote negative effects to your health and ultimately, your performance expectations.? http://www.greatcycling.com/f/6
Here is an excellent article on developing a specific training program. It helps you ask a series of questions about your goals and abilities, and then there are some sample routines available to help you develop your own. http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=19
Training Peaks sells software and training aids designed to help individual athletes develop personal training routines. Many of their products have free trial versions so you can see if any of these programs will help you in your training. http://www.trainingpeaks.com/
Here is an article that discusses training for the Ironman, specifically for athletes without a coach. It also mentions common pitfalls that affect beginning triathletes. This site has a number of other articles related to triathlon training.
?Your primary role as a self-coached athlete is Time Investment Manager, investing your time wisely to yield the highest rate of return. The first component of this is determining a combination of volume and intensity appropriate for you. Training at or near Aerobic Threshold is most effective because it is intense enough to encourage adaptation but easy enough to support the relatively high volume training often required for Ironman. Training volume is highly individual and is a function of physical and mental endurance. . . . When combining intensity and volume, use the concept of Repeatability: could I/would I want to repeat this workout tomorrow, if I had too? If I stay the course in this long session will it compromise my downstream training sessions? The best method is to self-select the amount of Steady time in each workout, managing your recovery cost in real time.? http://www.cruciblefitness.com/etips/IMPrimer.htm
Here are links to some websites with general triathlon information. These are sites to which I was referred on many occasions while researching this question. http://www.xtri.com/
http://www.active.com/triathlon/
http://www.cruciblefitness.com/index.htm
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I hope that you find this information useful! Good luck with all of your training! It should be an action-packed year for you! If you have any need of further clarification, please let me know how I can help.
Sincerely,
Boquinha-ga
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http://used-bikes.vivastreet.co.uk/motorbikes-sale-buy/puncture-proof-your-motorcycle-for
Good luck in the race!
--Keystroke-ga
many thanks for taking the time to research this. However, I'm a bit unsure about what to do now. The question you appeared to answer was "how should I train for a triathlon?", but I really wanted "a list of possible things I could do, buy, eat, drink, etc., that could significantly reduce my final time. For significant, let's say something that might save me 10 minutes plus, ideally including cost/benefit".
For example, if you'd said "powercranks cost $800 and certain individuals had reported a 2mph speed increase", that would have been a perfect list item (if it were true). In your swimming section, I'm sure it's all good advice on how to train, but at what cost (in time or effort or expense) and by how much might a mediocre ironman entrant speed up? With running, some people say that you get faster proportional to your weight loss, i.e. if I lost 10% of my body weight (and was still above a minimum healthy weight), then a 5 hour/300 minute marathon, might take 4:30, and practically no cost in effort or training. However, I don't know if that is relevant when it follows a 3.8km swim and 180km cycle, some people say you should be slightly above a normal weight to swim faster, but that isn't going to help me on the bike.
Your "list items" are:
"all this equipment would hypothetically cut more than three and one-half minutes off a 25-mile race."
and
"a 2.7% improvement in 3km running time and a 4.1% improvement in running efficiency at 16 km/h."
Do you think I worded my question badly? If so, I will rate your answer and ask it again.
From reading and rereading the question and clarifications, I have the impression that the latter ask for something that was not expressed in the question, at least not so clearly that I could recognize it.
Zyzzyvas,
Even now with this understanding, the kind of answer you want seems impossible to provide, since we don't know what your potential for faster times through training is. As a runner, you may be near your marathon speed already, needing endurance training, but maybe only reducing your time with a great investment in training. Whereas with swimming and cycling, training could bring significantly better times, but I expect that only a coach who knew your present times and saw your style could recognized what improvement is possible, perhaps with reference to the times of marathon competitors of your build, age and experience. Hypothetically, it could be, that your best money investment would be spent in getting open water training, if this is not available in your area.
I hope you see my point.
Regards, Myoarin
Also, just so you know your options, if you're truly not satisfied with the answer, you can also request a refund/repost. Here is the link for that: http://answers.google.com/answers/refundrequest
Please feel free to continue dialogue with me via the clarification feature. I truly do feel badly that the answer is not what you'd hoped. Again, I'm really, really sorry. :( I look forward to your clarification.
Sincerely,
Boquinha-ga
Promises, promises.
"$100 bonus if I complete it under 12 hours :)"
You'll be back in a year to tell us how you did and pay up on your promised tip?
Sure you will.
If you don't make it can we audit to see if you adhered to our suggestions and regimen? ;-)
~ czh ~
First of all, thank you very much for using the clarification feature. This is exactly how we can have a dialogue together to make sure that you can be heard and hopefully satisfied with your answer. I appreciate you communicating with me and not just hastily rating my answer. And I appreciate also that you are being kind and open about it, too. Not all customers do that. So, thank you for that.
I must admit that when I first read your clarification, I was discouraged and disappointed, because I was pretty excited when I posted this answer that the hours of research that I had spent on your question were being delivered in a very thorough and organized and useful answer for you. I've reread your question and in looking over the answer, I feel that I've answered the things you've requested, but I wonder if it might not be what you were expecting exactly. What I mean is, in all of my research, I haven't found many single items that shave off "significant" time in and of themselves *alone,* BUT the combination of things that I've presented to you that you can do, buy, eat, and drink can *together* shave significant time. It is difficult to quantify, other than the few studies I've listed, what works for everyone. I've tried to list several things, including specific items, training, and ways to speed up transition specifically, that seem to have the most impact.
It may seem simplistic and obvious, but training is, of course, one of the biggest things you can do and I've tried to give you very specific tips from professionals on how to train most effectively in order to benefit you well. I've also included one site where you can contact a professional trainer with your personal needs and receive a personal training plan for a very affordable price. And in addition to those tips and sites, I've listed items, foods, supplements, etc. that can also benefit you and help you be efficient and successful--aerobars, elastic shoelaces, wetsuits, glucosamine/chondroitin, etc.
In light of what I've posted, I'd love to know what you think. Please feel free to let me know what you feel my answer might lack and how I can better help you. I can do my best to try to find that for you (assuming, of course, that it exists). I really do feel badly that you're not more satisfied with my answer and I'd like to know what I can do to help. Please let me know how you'd like to proceed and thank you again for your openness, clarity, and kindness.
Sincerely,
Boquinha-ga
--Keystroke-ga
I appreciate you checking in with me. I see what you're saying. In your original question when you said "ideally including cost/benefit," I thought that any cost/benefit listed would be a bonus (and I included it every time it made sense). I see that that is really the main thing you are after. When you repost your question, in addition to reformulating it, you may want to refer to this one, so that researchers can see your dialogue and know better exactly what it is you seek so that the answer can be all the more beneficial to you. And I hope that helps. I thought that all the little time shavings added together would be beneficial, especially as it's your first triathlon. I wish you well in your endeavors.
I do appreciate your kindness and openness and continued dialogue. I am truly disappointed that you are not more satisfied--I really do care about giving my best in what I do here. Thank you for your honesty about rating me and keeping the question up--it's fair. So, yes, it's okay with me. I want you to do what you feel best about. It is, after all, your question. I hope that the information that I *have* provided for you is useful to you in your goals. Good luck to you. And thank you, again. I hope your next question gets good responses.
Sincerely,
Boquinha-ga
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