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Triathlon

30 Posts tagged with the training tag

LapPool_ID_M_250px.jpg
POSTED BY  by Garret Felder in SWIMMING

 

If you’re thinking about competing in your first triathlon, you might want to take a good look at the three activities involved in such a race.

 

Chances are you probably feel confident about the running and you’re not too concerned about the cycling. But the open-water swimming might make you cringe a little.

 

If this sounds like you, maybe you should think about joining the Masters Swim program at Life Time Fitness. Besides, many other triathletes have.

 

Barb Folsom, a Masters Swim instructor for Life Time Fitness in Chanhassen, MN, said plenty of triathletes have joined the Masters Swim program to develop the swimming portion of their event.

 

Of her 50 students, Forlsom said at least 45 are triathletes trying to improve their times in the water. Interesting enough, most of them are runners, she said.

 

“The running was easy. The biking was easy. They thought ‘Oh, no problem with the swim,” Folsom said, describing the mindset of some aspiring triathletes. “They got in with the swim and went ‘I’ve got a problem.’”

 

Folsom said they joined the masters program and “now they are getting a little bit better.”
While swimming makes up only one-third of a triathlon, Folsom said, most triathletes struggle the most with that portion because swimming requires the body to function differently.

 

“Swimming is hypoxic,” Folsom said. “That’s what singles-out swimming as being more difficult, in some cases, than the running and the biking in that they’re having to work without air.”

 

Because swimming requires so much work without oxygen, Folsom said the Masters Swim program has its students undergo a lot of training without air, such as performing drills where they swim underwater for 25 meters at a time.

 

She said they also have students complete some lake swims so they adapt to the uncontrolled swimming environment.

 

“It’s just the overall training of swimming that gets them ready for the triathlon,” Folsom said.

 

For many, Folsom said, a student’s development can be as easy as changing their breathing patterns while swimming so they take a breath every three strokes during the front crawl instead of a breath during each stroke.

 

“We work a lot on their strokes to make them more efficient,” Folsom said. “A lot on their kicking to make them more efficient.
“It’s just kind of a whole aquatics package they’re getting to just make them a good swimmer.”

 

However, Masters Swim isn’t just about teaching proper breathing techniques or a more efficient stroke.
For triathletes, it also means better results in the water.

 

“The smallest gap we saw was 4 minutes and the largest was like 18 so its significant,” Folsom said, describing the “before and after” statistics of her students.

 

In some cases, Folsom said, the training also helped triathletes perform better in the running and cycling portions of the grueling race.

 

“One of the ladies was really excited because her mile times were changing,” Folsom said. “I want to say she dropped 45 seconds per mile.”

 

Folsom credited the improvement to the student’s greater capacity and ability to apply some of the Masters Swim teaching to running and swimming. Folsom said she teaches a lot about the physics of swimming and this student applied some lessons, such as using your hips more or using your legs more, to the other parts of the race.

 

Ultimately, Folsom said, joining Masters Swim is one of the best things a triathlete can do because it provides the right guidance for the swimming portion of their sport.

 

“We have more expertise about swimming other than just getting in and swimming laps,” Folsom said.

 

“Most of the people who do it on their own just get in and swim laps. They don’t swim intervals. They don’t get stroke correction … They don’t get what they need to get better.”

 

Once a triathlete gets the courage to join the program, Folsom said, it’s fun to see just how quickly they can progress.

 

“The funniest is having them come in and having us switch their technique and just this light goes off in their head and they’re so excited,” Folsom said. “Because it’s no longer the worst part of the triathlon. It’s OK now.”

 

But many triathletes don’t join Masters Swim, Folsom said, sometimes simply because of the name of the program.

 

“Masters means 19 and over. It doesn’t mean you have to be a master,” Folsom said. “I find that intimidates a lot of people.”

 

Masters Swim is open to all abilities and the instructors work with the swimmers at their individual skill levels. If they can swim 50 meters on their first day, Folsom said, “they’ll be able to swim a 2,000 five or six weeks later.”

 

Folsom even remembers plenty of cases where aspiring triathletes were afraid of the event’s swim or even afraid of the water, but Masters Swim helped them conquer the fear and compete in their triathlon.

 

“That’s the part that just blows my mind,” Folsom said, remembering some students who were 50 years old, but couldn’t swim. “That’s really cool.”

903 Views 0 Comments Permalink Tags: time, training, swimming, triathlon, race, master_athlete, master_swim

Maggie Manning.jpg

 

Endurance is tough to contain but, it is the manifestation of discipline.  Endurance is hunger, need for achievement and the motivator to find new a new challenge.  Mundane routine is not its bastion, it thrives on fresh experience.

 

In our ongoing Profiles inEnduance we feature active Life Time Fitness member Maggie Manning, 27,who is training for her first triathlon.  Maggie, a Minnesota transplant to Illinois (home club:  Schaumburg) has only been a member since May 2009 but, is already going gangbusters.  Claims Representative by day, Maggie finds a way to steadily train and has run in seven marathons (finishing six).  Now she wants to conquer a triathlon and the Ironman.

 

 

Rob Sidenberg: What makes you want to try a tri? 

Maggie Manning: I grew up swimming and currently run marathons. I get really bored with just one thing, so I figured a tri would be perfect for me!

 

RS:  I heard you were a swimmer in college, Do you think this will be an advantage?

MM: I definitely think a background in swimming will be an advantage, especially since swimming is the hardest part for most people.

 

RS:  How does being a part of Life Time Fitness help you with your training?

MM: Life Time has so many resources.  The group cycle instructors are awesome, the lap pool is open 24/7, there are so many weight machines to work on strength training, and the personal trainers are fantastic!

 

RS:  What does it take physically, mentally?

MM: Iam just getting started with my training, but I can only imagine it will take dedication and a lot of hard work to get my body conditioned to swim, bike and run one after the other.  Mentally it will be important to keep my goal of finishing an Ironman on my mind, but to take training one step at a time.

 

RS:  What’s the toughest part of training for you?

MM:  Getting myself to the club or out on the trail after a long day at work. Running is definitely the hardest part just because I don’t have any running partners to keep me accountable.

 

RS:  Do you let your mind go free when training, or how do you focus?

MM:  Mostly I stay focused.  I picture myself during a race with a few competitors just in front of me.  I keep them in my sights and as I get close to the finish kick it in and pass them by.

 

RS: Do you listen to music when you run/train? 

MM: I listen to my i-pod when I run.

 

RS: What are some of your favorite training/running tunes? 

MM: I like a little bit of techno mixed in with harder rock…something that has a fast beat to keep the cadence up.

 

RS:  How do you balance training time with down time?

MM:  I like to train hard on the weekends and take at least one day off during the week.

 

RS:  What do you do to relax? 

MM: Watch TV or a movie, or the weirdest part…watch my boyfriend play video games!

 

RS: Have you had sports related injuries? 

MM:  Years ago I had some pain in my shoulder from swimming, but I think that is long gone.  A few years ago I had some IT pain in the left knee and this summer had some pretty bad shin splints on the left leg.

 

RS: What did it take to recover from them? 

MM:  Both the IT pain and shin splints just took time off to heal.  I pushed through the pain while training for my races, but as soon as they were done I took a few weeks/months off and slowly worked my way back into a routine.

 

RS: Do you run with a run club or solo?  What’s the difference or pros/cons? 

MM:  Unfortunately I run solo.  I think having a group to run with would be a huge benefit because then you have someone else to be accountable to and to help motivate you.


RS:  What’s your favorite movie?

MM: I would have to say Six Days Seven Nights with Harrison Ford and AnneHeche.  Everytime my parents and I couldn’t decide on a movie we wouldpop it in!

 

RS: Have you been a cyclist or is that a new element to learn? 

MM: Like most little kids I would ride my bicycle to a friend’s house, but as an adult I really haven’t biked much outdoors.  I really enjoy group cycle classes indoors.  It will just be a matter of transitioning from indoors to outdoors.

 

RS: What is a typical training day like for you?

MM: Depends…I am trying to spread out the biking and swimming for now.  I run about a mile to Life Time, go to group cycle class or for a swim, and then run home.  I kind of wish Life Time was not so close to home so I could get more running in.

 

RS:  What’s your favorite training snack?

MM: Bananas, blueberries and Triscuits.  Not together of course!

 

RS: What is your inspiration for taking your achievements to the next level?

MM: Afew years ago I saw the recap of the 2005 Ironman Hawaii and was inspired by Jon Blais’ story.  He was a 34 year old man who had been diagnosed with ALS.  He competed in the Ironman and he finished!  I wasso amazed that he was able to finish something so grueling that most people would never even try.  His story made me want to try an Ironman.

 

RS: What sort of advice do you have for others who may be just starting out in their training? 

MM: Set your goals and don’t give up until you reach them!  Push yourself a little further than you think you can go each workout.  Most importantly, add some fun into your workouts!
 

197 Views 0 Comments Permalink Tags: member, training, swimming, running, cycling, triathlon, schaumburg, profiles_in_endurance

Female Triad.jpg

 

What is the Female Athlete Triad

by Abby McQueeney Penamonte, RD



Athletes involved in endurance activities and sports are at a higher risk for developing full blown eating disorders such as anorexia nervosa, bulimia nervosa, and the female athlete triad. The Female Athlete Triad is a condition that describes a combination of three interrelated disorders associated with athletic training: disordered eating, amenorrhea (without menstruation), and osteoporosis (bone weakening). This condition is most prevalent in females who participate in endurance sports, sports where appearance is judged, and sports with weight classes; however, any physically active female who under eats or over exercises, or both, is at risk.


Athletes frequently engage in disordered eating in an attempt to lose weight or to maintain their thin physique. Disordered eating (versus eating disorders) includes a broad scale of abnormal behaviors, which can include poor food choices and nutrition, meal skipping, and restrictive eating. Sometimes athletes unintentionally end up with an energy deficit by exerting more calories than they consume due to a rigorous training program.
Disordered eating, combined with high intensity exercise, leads to decreased caloric intake that can lead to deficiencies in various micronutrients including calcium. Because of the reduced intake of energy and nutrients, performances may decline and the female athlete can experience fatigue, decreased immunity, cognitive losses, decreased concentration, possible depression, as well as other psychological problems related to low self-esteem.


Disordered eating and intense exercise are precursors to amenorrhea, which means without menstruation. There are various kinds of amenorrhea; primary and secondary. Primary amenorrhea exists when a female doesn’t menstruate by the age of 16 or doesn't menstruate within two years after the onset of secondary sex characteristics, while secondary amenorrhea occurs when a woman who usually has regular menstrual periods misses three or more periods. In cases where the female athlete exercises very intensely and is extremely lean, athletic amenorrhea can develop (The Female Athlete Triad: Nutrition, Menstrual Disturbances, and Low Bone Mass). Athletes often view the absence of their periods as a benign side effect of training; however, amenorrhea as well as stress fractures which are closely connected, should raise an immediate red flag that the athlete is suffering from the Female Athlete Triad (1).


Extreme exercise and a deficit of calories contribute to the reduction in the levels of hormones that regulate a woman’s period and can interfere with a women’s ability to become pregnant in the future. Other factors can include the loss of too much body fat or the loss of specific fat stores such as on the hip, buttocks, and thighs. For the maintenance of normal menstrual cycles, you must maintain a body fat threshold that is typically 18 percent. Ceasing menstruation is the body’s way of protecting women from disordered eating and the restrictive caloric intake (2).


The condition when bones are brittle and weak is called osteoporosis, which can be linked to amenorrhea. Estrogen and progesterone are the two hormones that are important for female body health, with estrogen being vital for strong bones. Moderate exercise can protect against osteoporosis, however, intense exercise puts an enormous amount of stress on the weak bones caused by osteoporosis, which can lead to stress fractures. If the female athlete does not get enough calcium in her diet as she grows she might be at constant risk for breaking her bones and suffering from other soft tissue injuries. Athletes with the female athlete triad lose bone rapidly and often have the bone density of a 70 or 80 year-old woman. Two percent to six percent of bone mass can be lost per year; this bone loss is irreversible and makes the individual more susceptible to developing osteoporosis earlier in life (3).


In the next article of this series I will discuss the treatment for females that suffer from the Female Athlete Triad.

For additional information, please contact your Nutrition Coach.

 

References:
(1) Thrash, Lee E., et al. The Female Athlete Triad: Nutrition, Menstrual Disturbances, and Low Bone Mass. Nutrition Today. 2000; 168: 35.
(2) Girard Eberle, Suzanne. Endurance Sports Nutrition. Human Kinetics. 2000.
(3) Getz, Bruce. The Female Athlete Triad. Hughston Health Alert. Retrieved from http://www.hughston.com/hha/a_14_3_4.htm

302 Views 0 Comments Permalink Tags: training, endurance, triathlon, triathlete, national_nutrition, sports_nutrition, osteoporosis, female_athlete_triad, amenorrhea, eating_disorders

Matt Gruenwald.jpg

 

To try.  To finish.  That basic one-two is a great combination and seems simple, but the hard work exists in the preparation.  So many don't attempt for fear of failure.  Or fail and don't continue.  True endurance is recognizing a challenge and embracing the difficulty necessary to accomplish the goal.

 

Endurance is something we share at Life Time Fitness but, it's also a personal journey.  Matt Gruenwald (33) of Bloomingdale, Illinois has been a member of Life Time for about a year now, but is already making lifelong strides.  A dedicated family man (he and his wife have a five year old and one on the way), Matt finds a way to balance training with his daily routine.  This year he completed the Olympic/International distance of the Chicago Triathlon.

 

In our ongoing series of Profiles in Endurance, we are proud to speak with Matt and share his story.

 

 

Robert Sidenberg:  So, you did the Chicago Tri?  Was this your first?  How many have you done?

 

Matt Gruenwald: This was my fist Olympic / International Distance Triathlon.  I have
previously done the last two Fleet Feet SuperSprint Triathlons in
Chicago (2008 and 2007)

 

RS: How was it?

 

MG: It was a truly fantastic experience.  Everytime I finished the
SuperSprint triathlons, I was pumped full of energy and had the desire
to do more.  After this .... not so much.  I had truly pushed my body
to its limits.


I was prepared for the swim to be hard.  What I was not prepared for
was the physical contact between competitors.  After being kicked in
the head, and kicked in the side the swim became even harder.  And certainly 63 degree water did NOT
help the situation.  Yes, I wore a wetsuit, and I have never been so
grateful for neoprene in my life.


The bike was to be my favorite part.  A couple of laps on beautiful
Lake Shore Drive in downtown Chicago.  Every year the Active
Transportation Alliance (formerly the Chicagoland Bicycle Federation)
hosts Bike the Drive.  It is one of my two favorite rides to do every
year.  So the location was nothing new to me.  It even felt familiar
to me to have the strong winds blowing against me while going north,
and the great winds at my back while going south.  What was new to me
was the idea of RACING it.  Whenver I bike downtown with friends, I
tell them that Chicago is too beautiful to rush through it.  For the
first time I had to try to put that mentality out of my head. 


I also had the fight my lack of music.  Whenever I trained, my mp3 player was
with me.  If I was at Life Time, my headphones were on.  If I was
riding on the road, I used my small handlebar mounted speakers.
However, these are all illegal in USA Triathlon events.  It was up to
me to find my rhythem.  For the most part I was pretty satisfied with
my biking.


Finally came the run.  I am 6'1", 260 pounds ... and not lean pounds.
Does this sound like the body of a runner?  NO.  I don't like running.
In fact, there's few exercises that I dislike more than it.  Even
while training I knew that running wasn't going to be my thing.  And
having my tow bandaged up from a bad cut I received in the swim
certainly didn't help any.  I freely admit, I walked a VAST majority
of the "run",  Even then, it seemed like the longest 6.2 miles I had
ever seen.

 

RS: What kept you going?

 

MG:  A few years ago, I decided to try a bicycle race.  A criterium.  I did
badly.  Very very badly.  Still today I occasionally come across the
results on the internet with those three horrible letters next to my
name.  DNF {did not finish}.  I would NOT allow today to be another DNF!


RS: What is the toughest element of the triathlon?

 

MG: As hard as each of the disciplines was, the hardest part of the day
was before the start.  Having to have my transition area set up by
5:45 in the morning, and not starting till 8:40, means you have three
hours for your race nerves to grow and grow and grow.  It was 54
degrees in the air, and you're looking out at 63 degree water.  Over
and over in your mind is "what am I doing here?"  "what was I
thinking?"  "you're not built like a triathlete"  "did you train
enough?"  By the time came to enter the starting chute, my nerves
almost had me sick.

 

RS:  What did you focus on during training?

 

MG: My biggest issue was going to be endurance.  I wasn't training for
speed.  I wasn't training to set a record time.  I was simply training
just to finish.  So every day of training consisted of working on
increasing my endurance.  Whether I swam, biked or ran, it had to be a
little further every day.

 

RS:  How do you balance your training with the rest of your day?

 

MG:  Bringing balance to my day is always a trick, whether it's a training
day or not.  I work midnights.  When I get home, my wife goes to work.
When she gets home I try to steal a couple hours of sleep before its
time to go back to work.  In between there I have my daughter home
with me.  I am very fortunate though.  She loves to go to the Child
Center at Life Time (along with swimming there and having dinner in the
LifeCafe).  She also loves going on bike rides with me.  And certainly
dragging a trailer with a toddler in it will add a considerable amount
of resistance.

 

RS:  How do you maintain focus?

 

MG:  Music.

 

RS:  Do you set goals for your training?  How do you motivate?

 

MG:  When I started training, I sat down and made a training chart.  I
picked a day 3 weeks before the triathlon, and made that the goal to be ready.

 

RS:  Are there bad days of training versus good?  What makes the difference?

 

MG:  The biggest difference has to do with how much sleep I was able to
get.  Like I said earlier, I work midnight shifts, so sometimes that's
harder than others.

 

RS:  How do you bounce back?

 

MG:  A bad day is a bad day.  Everyone's going to have them.  Don't let it
bother you the next time you're out there.

 

RS:  Have you suffered any injuries?

 

MG: Yes, I tore my plantar fascia during a racquetball game during my
training season this year.

 

RS:  How do you work through it?

 

MG:  Unfortuatnely after it happenened, I continued to play on it.
Fortunately I didn't let it go too long, and was able to get into the
right doctors quickly who were able to start treatment quickly.  There
was no working through it when you've got your foot in a big boot.  But
as soon as I was able to, it waas right back at the gym, and get back
to the training chart like the injury time didn't exist.  There's
still so many days till the race, and I have to be ready.

 

RS:  Do you play or did you play other sports?

 

MG:  I've played racquetball on and off since I was 5. (You've got to love
racquetball's endurance building qualities.)  In high school I was on
the cross country team for two years until I needed knee surgery.  I
started cycling in 2005, and I also SCUBA dive.

 

RS:  What’s you favorite part about training?

 

MG: I love spending the time being active with my daughter.  I really hope
that as she gets older she stays active.

 

RS:  What do you do with your downtime?

 

MG: Downtime?  What's that?  When I'm not working in the 911 center, and
taking care of my daughter, I do enjoy cooking and reading.  I love
Dan Brown books, but he really needs to write faster.  His next book
can't come out fast enough.  Another great book that helped with
training was the Slow Fat Triathlete.

 

RS: What’s the toughest roadblock to your routine?  How do you get past it?

 

MG:  The biggest roadblock really was just trying to find time.
Fortunately my daughter was always there to push me (usually by
yelling "FASTER" from the bicycle trailer while going uphill)

 

RS:  Do you have a favorite sports movie?

 

MG:  Cool Runnings .... a Jamaican Bobsled team, really, just how cool is
that?  Somewhere I have a picture of my daughter with a member of that
team.  Also Hoosiers.

 

RS:  So you said music is a big part of your focus, what’s your favorite right now?

 

MG: I love my music when I exercise.  My mp3 has an eclectic combination,
but probably my favorite to listen to while training has to be Gaelic
Storm.

 

RS:  How does being a part of Life Time Fitness benefit your training?

 

MG: When I first signed up at Life Time Fitness, I told Patrick McCarthy
(my Sales Rep at Bloomingdale who has been awesome) that the most
important thing to me is that my daughter enjoyed it there.  Being
able to know that she's having a GREAT time in the Activity Center
allows me to train without having to worry about her.


Secondly, having access to a 24 hour facility, where I can go in the
middle of the night on my off nights, has been invaluable.

 

RS:  Do you remember when you wanted to take your training/athleticism to the next level?

 

MG:  In 2005 I decided I wanted to do something for charity when a
commercial for the National Multiple Sclerosis Society came on TV at
about 4 in the morning while at work.  I went to their website and
found a fundraising event in Illinois, a 150 mile bike tour.  "I can
do that!" so I signed up for it.  After signing up I went to my
storage locker where I got out my semi-rusty big-box store mountain
bike that I hadn't ridden in probably 6 years, and certainly not more
than 6 miles at a time.   I had a LOT of people who would take one
look at me and say there was no way I was going to be able to do the
ride.  I biked to my local Target, just over a mile away, and was so
winded that I wasn't entirely sure how I was going to get home.  It
looked like maybe those people were right ... this would not do! I
ended up buying a new road bike and doing a lot of training to finish
that 150 mile ride.  It was a great feeling.


I started doing, what I called, a "stupid sporting event of the year"
picking something that I really had no business doing, and training to
do it.  The first couple of years was the 150 mile bike ride.  Then I
decided that cycling just wasn't enough, and added swimming and
running and signed up for my first FleetFeet SuperSprint Triathlon.
Like today, I still detested running, but figured I could still do the
swim and bike well.  When I arrived I learned that Chicago had opened
its locks and gates which allowed storm water and sewer water to flow
into Lake Michigan, closing our beach.  So they added a second run!
After I finished I didn't really feel like I had completed a
triathlon, so next year I signed up for it again.  In 2008 I completed
the SuperSprint triathlon, but the distances were such that I didn't
feel like I would really tell anybody I was a thiathlete.  So in 2009
I was going to sign up for the Sprint distance when a couple of
coworkers said that we would all do the international distance
together.  So I signed up for it .... and come race day, I was the
only one of us who had signed up for it.  NOW I can look people in the
eyes and tell them that I finished the Chicago Triathlon!

 

RS:  What inspirates to you?

 

MG:  My father inspired me.  His work ethic, his determination.  This
includes sports.  Growing up I spent a good number of weekends at
racquetball tournaments cheering him on.  I got to watch him slowly
climb to being one of the top in the sport.  But it wasn't that he
climbed to being ranked #2 in the nation for his age group that I
always found most impressive.  My father's sportsmanship is second to
none.

 

RS:  What sort of advice would you give to someone just starting out?

 

MG:  If you want it, you can do it.  Find a goal that you want, even if it
seems somewhat unrealistic.  If you want it, you can work towards
getting there.  If I can do a 150 mile bike tour after years of not
working out, if I can complete a triathlon, then YOU can reach your
goal as well.  (and if your goal really sounds fun enough ... maybe
I'll join you!)

295 Views 0 Comments Permalink Tags: training, triathlon, profiles_in_endurance, chicago_triathlon, member_story

 

Training is meant to be fluid... adjusted at times based on how the athlete is feeling. While everyone needs a framework to follow in the form of a structured training schedule, successful athletes learn how their body 'ticks' and develop a high sense of self awareness. They leverage that ability to be intuitive to modify their training plan based on the way they feel...ideally with the help and guidance of their coach.

 

 

In this Endurance Tip segment with Coach Troy, he discusses the concept of modifying training based on feel and talks about a recent personal example. Use this information to improve your training process for better results!

 

~ Coach Troy Jacobson

243 Views 0 Comments Permalink Tags: training, endurance, video, tip, balance, coach_troy, training_tip

Chi Tri.jpg

(photo courtesy of Nancy Stone and the Chicago Tribune)

 

Sports are a combination of athletic ability and discipline.  There are lines and fine lines.  In these gray days of glamorized unsportmanlike behavior, it's essential that we remind ourselves of the importance of athletic etiquette.  It's not easy.  Once the blood boils, and sweat pours into the eyes, you have to maintain a composure that is respectful to your clamoring competitive counterparts.

 

This courtesy isn't simply to honor the tradition of sport, but also to maintain a safe environment for yourself and peers.  Below is a simple breakdown of some basic race niceties to remember.  This should keep smiles on everyone from the first step of training to the finish line.

 

During training

  • Punctuality counts.  If you're training with a group of with a mentor, every minute is valuable and no one likes to wait.
  • Avoid being too competitive during group sessions. Why bike or run with someone if you just leave them in the dust?
  • Trade off.  Remember, your routine might not work for others, if you're working in a group, try their methods, share your tips but, remember that each may be beneficial without being right or wrong.
  • Keep it positive.  Sure, things are tough, but be the one who is spouting encouragement not constantly complaining.

    Swim

  • Ask permission to share a lane before getting in the pool.
  • Don't use hand paddles when swimming in a lane with others (unless you and everyone else in the lane are part of a class).
  • To pass another swimmer in the lane, tap their toes then quickly accelerate around them.


    • Bike

  • Avoid spitting when pack riding. If you really need to clear the nose/throat, drop back for a bit.
  • Ride as straight a line as possible when group riding or racing.
  • Be certain to announce "braking" on turns or descents.
  • If you are in a paceline during a training ride, be sure you understand the rotation so the pack moves smoothly.
  • Never use headsets when group riding -- unless you are indoors.
  • Point out hazards and signal your intentions on group rides. You may see a car or sign, and others may not.


    • Run

  • Don't ask your running partner to carry the gels or water just because they have pockets.  If you pack it, you can hack it.
  • Be sure you know the "fast" lanes versus "slower" lanes when running on an indoor track and pass with care, checking your blind spots
  • If you are trail running or riding, let the person going uphill have the right of way.
  • Dogs are great on trails, but maintain control and keep them from other runners and riders.

 

At the race

 

        Pre-Race

  • Don't dominate a peer's time with small talk on race morning. You both should focus on the race, equipment and the course.
  • Observe all race rules at all times.
  • Don't use headphones during the race.  (this one is difficult... if you do use headphones, keep the volume low enough to hear around you)
  • In the transition area, respect each athlete's space and equipment and try to keep contained
  • No littering on the race course.
  • Keep your pets at home if you're racing. No need for another distraction.

    Swim

  • The swim is difficult.  It's a source of anxiety for many who race, keep it civil and avoid grabbing, pushing during the start
  • Maintain your distance and keep your composure.
  • If you catch an errant elbow or foot, don't sweat it, the race is just beginning, don't retaliate or let it break your concentration 

    Bike

  • Keep right except when passing.
  • Maitain a safe distance from other competitors so that sudden stops won't cause chain reactions
  • Keep a straight line and let riders ahead of you know if you are passing on the left.
  • Discard water bottles and trash only at aid stations. If you have to toss a bottle, make sure you throw it away from the other athletes.
  • Pull off the course on the right for repairs

    Run

  • Keep to the right except to pass.
  • Maitain a safe distance from other competitors so that sudden stops won't cause chain reactions
  • Careful at the aid stations. This area can be a clutter of gel packs and bottles making the ground slippery.
  • There is plenty to drink for everyone. Give each other room to drink and go.

 

After the race

  • Upon crossing the finish, keep it composed. Remove your chip or number, snag a drink and clear the finish so that others can come through.
  • Thank the volunteers. Your work is over, but, they have a lot left to do.
  • After you recover, cheer on the other competitors.
  • Whether the race was good or bad... Smile, hold your head high and take pride in your accomplishment. You stepped up to the start line, put yourself in the heat of competition and you finished -- even if the only person you were competing against was yourself

 

 

 

Rules from the USA Triathlon  governing body.

 

reference active.com

259 Views 0 Comments Permalink Tags: training, triathlon, race, etiquette

 

Arizona Life Time Fitness members have found love in the club and racing in triathlons.  With school, training and racing, not much time is left for much else.  Well, Life Time Fitness can be a second home.  This pair of triathletes spends their quality time together at the gym.  It's a great way unwind, train, be social and feel great.  If you don't believe, go try it out.

124 Views 0 Comments Permalink Tags: training, video, triathlon, balance

Life Time Endurance.jpg

 

So you missed this year's Life Time Fitness Minneapolis triathlon, weren't ready for the NY Tri, and skipped Chicago... There is still the Toyota US Open Dallas tri.  Not going to make it?  Let's get you ready for next year.  Running in a tri is the sort of achievement that makes life's tribulations fade and inspires an energy that is natural and contagious.

 

First off, join a RUN CLUB or a CYCLE CLUB because social training is a great motivator and the opportunity to glean from peers can provide essential tips and strategies to help you excel.

 

That's a good first step, but a marathon is roughly 41,280 steps and a 5k is about 4,200.  Better make sure you're stepping correct. 

 

Whatever your goal, Life Time Endurance has a coach for your needs.  Offeringa full range of online and personal coaching services your dream of finishing your first 5K or competing in the Ironman DistanceTriathlon, is well within reach.

 

When you hire a Life Time Fitness Endurance coach, you'll be embarking on a journey that will lead you to achieving your short term and long term goals. From strategic planning to daily training program design, your Life Time Endurance Coach will work with you one-on-one to insure that you're maximizing every training session. From unlimited email communication to pre-planned phone calls, your coach will be 'on top' of your progress and monitoring your results every step of the way.

 

Led by top endurance coach and former pro triathlete, Coach Troy Jacobson, our coaches are hand selected from a large pool of talented coaches from around the country and go through a special Life Time Fitness Endurance Coaching certification process to ensure the highest standards of quality and consistency. Coming from a wide range of backgrounds, every Life Time Fitness Endurance Coach has certain strengths that will likely suit your individual athletic needs and help you achieve your goals.

 

If you e-mail us (info@lifetimeendurance.com), we'll be happy to either assign you to a coach or make recommendations based on your current coaching needs.

173 Views 0 Comments Permalink Tags: training, endurance, coach_troy, training_plan, life_time_fitness_triathlon, chicago_triathlon

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(DeShon Davis completing one of his 4 IRONMAN's)

 

In our ongoing series of Profiles in Endurance we feature Life Time Members breaking through barriers and achieving great heights.


Today we talk with DeShon Davis from Cary, North Carolina.  DeShon Davis is 40, a father of 7-year-old Savannah and works in the Bio-Tech Field.  Originally from Mississippi, and a college baseball player (he hit a home-run in his last at bat in the College World Series), DeShon has competed (and completed) FOUR IRONMAN races.  He now trains for his 5th, IM Canada, August 30th.

 

Was there a moment when you knew you wanted to take your training to the next level? 

DD:  Not sure on this one. I believe the moment that was the biggest eye opener was learning how to swim... the face in the water thing did not go so well in the beginning...

 

What sort of commitment  does your training require? 

DD:  Consistency... and eating as much as possible!

 

How do you achieve a balance?

DD:  Triathlon is a sport of 3-disciplines, so that helps. Also, strength training is important in ensuring a balance is in my workout plans and rolling out on the foam-roller

 

How does being a member of Life Time Fitness benefit your training?

DD:  Greatly!!! I'm a firm believer in HR Zone training and complete 90% of my weekly rides indoor usually teaching or participating in one of LTF Cycle 60 classes. As the years go by I'm actually getting faster and stronger on the bike

 

What’s your favorite element of training?  And/or favorite piece of equipment?

DD:  Any Cycle 60 class I teach or any of Nancy Wright's cycle classes

 

What is your biggest athletic achievement?  Or..  Rather.. What are a couple of your favorites?

DD:  Multi-Ironman finisher. Competing in second Duathlon World championship. This year the race is being held in Charlotte, NC (Sept. 09)


What is your goal?

DD:  To stay healthy and motivate others life is what you make. It always as been and it always will be.

 

How do you relax in between training? 

DD:  Eating, eating, eating... and if there is anytime remaining it is spent sleeping

 

What helps you focus?

DD:  Consistency


How do you break through a plateau or rough period of training?

DD:  Challenge yourself to stay true to what the HR monitor is telling you. Before LT, I was under the impression that I was training at a high level. After completing the cardiopoint, I learned that I had more room to move my HR upward, despite the perception of feeling like I was working hard.

 

What do you think about when training or do you just focus on the activity.. Or let your mind go free?

DD:  Mostly focus on the activity, but after 5+ hrs in the saddle I cannot wait to get home and open up a cold Coca-cola.

 

What’s your favorite movie?

DD:  Escape from Alcatraz

 

What is your biggest motivation/inspiration?

DD:  Even at 40, being in the best shape of my life

 

What would you say to someone starting out and trying to reach the next level?

If your asking from a Triathlon standpoint I would say visit Life Time Endurance website and find a quality endurance coach to work with to ensure starting on the right path to success.

 

 

Thank you so much DeShon!  Keep going strong and good luck at the IRONMAN.  We look forward to hearing your story when you return.

 

We are proud to have DeShon as a part of the Life Time Fitness family.


If you know a member you think should be featured, please Contact Us.

146 Views 0 Comments Permalink Tags: training, triathlon, interview, ironman, profiles_in_endurance

Coach Troy Jacobson sits down with Pro Triathlete and Australian Olympian Simon Thompson before the Minneapolis Life TIme Fitness Triathlon.
103 Views 0 Comments Permalink Tags: training, endurance, video, triathlon, troy, interview, triathlete, coach_troy, life_time_fitness_triathlon, simon_thompson

 

Coach Troy Jacobson, in his ongoing series of Pro Athlete Interviews, sits down with pro triathlete Pip Taylor before the Life Time Fitness Minneapolis Triathlon.  Check back here often for exclusive interviews, features, content and more from Life Time Fitness' Coach Troy.

137 Views 0 Comments Permalink Tags: training, endurance, video, triathlon, nutrition, minneapolis, triathlete, coach_troy, life_time_fitness_triathlon, pip_taylor, pro_athlete, olympic_distance

 

Coach Troy Jacobson sits down with David Thompson before the Life Time Fitness Minneapolis Triathlon.  Check back here often for exclusive interviews, features, content and more from Coach Troy!   

175 Views 0 Comments Permalink Tags: training, endurance, video, triathlon, minneapolis, interview, coach_troy, life_time_fitness_triathlon, david_thompson

Greg Bennett.jpg

Dave Bennett: "I couldn't have been hit by a nicer guy"

Pro Triathlete Greg Bennett suffered a rough cycling crash in Boulder while returning from a 55 training ride.  Bennett had just won the NY Triathlon on the 26th of July.  His agent, Patrick Quinn, is reporting that Greg is doing well, and will be ready for the Chicago Tri.  The intrepid Aussi, Bennett was already back on the turbo trainer for forty minutes today.  He couldn't be more positive about a potentially career threatening moment.  "I couldn't have been hit by a nicer guy".   

FULL ARTICLE via SlowTwitch.com   

beware of the bloody mugshot after the jump

183 Views 0 Comments Permalink Tags: training, cycling, triathlon, recovery, safetycycle, greg_bennett, crash

Ice Bath

Posted by Rob (or Bobby) Sidenberg Jul 14, 2009

 

Ice Baths... brrr..  but, necessary.  They constrict blood vessels to offset any potential inflammation and swelling after a hard training session or race.  When the skin is no longer in contact with the cold source, the underlying tissues warm and there is rushed return of blood helping to clear harmful toxins from the muscles.

 

Lactic acids (more info HERE) without going too far down the scientific explanation, build up in your muscles during activity and as they accumulate result in a painful, straining sensation that can impact your performance and a cause a spike in your RPE (rate of perceived exertion).

 

Keep cool and keep going strong!

197 Views 2 Comments 0 References Permalink Tags: training, triathlon, recovery, rpe, ice_baths, lactic_acid

water time.jpg

POST RACE - It's Recovery Time!

Develop a Recovery Strategy

BY COACH TROY JACOBSON

 

So you just finished the Life Time Fitness Triathlon (or other tri) and

while you're still riding the high of personal achievement and reaching

your goals, you need to get back into training for your NEXT event.  The

question now is, how and when do you start training hard again?

 

While this could morph into a complex answer depending on many factors

including your exercise history, how you're feeling after the race, your

future goals and more - the simple answer is that you need to be patient

and allow for your body to recover before jumping in to a full blown

training program again. The key to successful post race recovery and

subsequent preparation for your next race hinges on three concepts:

rest, post race nutrition and active recovery activity.

 

Rest means you should pay special attention to getting plenty of sleep

the night of race day (and a few nights afterwards) in order to allow

for broken downs tissues to repair and for your immune system to regain

full strength after your intense race day output. Effective post race

nutrition means you're consuming small amounts of quality protein with

adequate carbohydrate to both resynthesize muscle tissue as well as

muscle glycogen while consuming plent of fluid to rehydrate.   Active

Recovery Activity refers to light, low volume and low intensity training

that increases blood flow to tired and sore muscles, helps remove

exercise related waste by-products and lets you feel loose and ready to

resume harder training.

 

For the International Distance, most age group athletes will require 3-5

days of the beforementioned 'recovery strategy' prior to resuming hard

training again, and in some cases, maybe even more. In all cases, it's

better to err on the side of recovering too much rather than too little

- creating the unfavorable possibility of injuring yourself or training

in a post race depleted state.

 

So, enjoy your personal achievement, enjoy the fruits of your labor and

relax a little before starting to train hard again. Your next big race

is right around the corner!

 

Coach Troy Jacobson

Director of Endurance Sports Training

LIFE TIME FITNESS, INC.

258 Views 0 Comments 0 References Permalink Tags: training, triathlon, recovery, coach_troy
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