tag:blogger.com,1999:blog-21728246724472756832024-02-07T10:09:11.596+00:00Paradise Tri TrainingUnknownnoreply@blogger.comBlogger16125tag:blogger.com,1999:blog-2172824672447275683.post-52917754561142743892012-09-05T16:15:00.002+01:002012-09-05T16:15:23.319+01:00Exercise Induced Muscle Cramps<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJJCcPkcZGjOq0SDeCL1iEsjw6N5fahYo5HGylbJy09A9K4ldHBuJ751_Rm2cm0cnVPSLR9fsPfmmnzjj9t0fcvWWt-rNNypMvhc-5KgL8d89z1rcXSPvVzIIU80zYc-Eiv_xDpSO31bk/s1600/cramp+pic1.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="186" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJJCcPkcZGjOq0SDeCL1iEsjw6N5fahYo5HGylbJy09A9K4ldHBuJ751_Rm2cm0cnVPSLR9fsPfmmnzjj9t0fcvWWt-rNNypMvhc-5KgL8d89z1rcXSPvVzIIU80zYc-Eiv_xDpSO31bk/s200/cramp+pic1.jpg" width="200" /></a>Welcome to the "World of Exercise"......................<br />
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Believe it or not when we exercise we start to realise that we may have just more than 1 or 2 muscles in our body. But when we exert ourselves a little harder then normal we discover the agonising pain of Cramps.<br />
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Cramps are a frustrating problem to us in the sports and physical activity world and commonly occur even in the fittest of athletes. They mostly come during the height of competition, immediately after (whilst driving home in the car) or even at night in deep sleep. There is no definite cause of cramp and there are a lot of reasons that can cause cramping, as well as there be little known prevention to cramping. On a more serious not muscle cramping can be the result of rare medical conditions, however more are exercise-induced or associated.<br />
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<b><u>Types of Exercise Associated Muscle Cramps EAMC</u></b><br />
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<ul>
<li><b><i>Fatigue Associated Cramp</i></b></li>
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<li><i>Biological process</i>- excitation of the muscle spindle & inhibition of the Golgi tendon organ. </li>
<li>Localized to the over worked muscle</li>
<li>Risks factors</li>
<ul>
<li>Age</li>
<li>Poor Stretching habits</li>
<li>Cramping History</li>
<li>Excessive exercise intensity & duration</li>
</ul>
<li>Treatment</li>
<ul>
<li>Rest</li>
<li>Passive Stretching of the effected muscle/group</li>
<li>Holding the muscle in a stretched position until muscle activation is relieved</li>
</ul>
</ul>
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<ul>
<li><b><i>Exercise Associated Cramp</i></b></li>
<ul>
<li><b><i>Electrolyte deficits</i></b></li>
<ul>
<li>When the athlete has been sweating extensively and have significant sodium and chloride disturbances</li>
<li>This usually starts in a small localized muscle and leads to muscle spasms, mainly starting in the legs at first.</li>
</ul>
<li>Treatment </li>
<ul>
<li> Ingestion of high-salt solution (3g in 500ml of sodium electrolyte beverage every 5-10min), this is after exercise measurements</li>
<li>Massage</li>
<li>Ice application can help to reduce swelling of effected muscle and relieve pain</li>
<li>Re-hydration </li>
</ul>
</ul>
</ul>
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<ul>
<li><b>To prevent EAMC's</b></li>
<ul>
<li>Athlete to be well conditioned, to reduce muscle fatigue</li>
<li>Regularly stretch the muscle groups prone to cramp</li>
<li>Maintain hydration and electrolyte levels, carb stores before/after and during exercise that is over 1hr</li>
<li>Reduce the intensity of exercise and duration if necessary <b><i>Key factor to training****</i></b></li>
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<i style="font-weight: bold;">***** </i>Having the right Training program, balanced to your ability and also the time of the season or timing to you Target event. At <a href="http://www.paradisetri.co.uk/" target="_blank">Paradise Tri </a>we manage and plan your training to target this and eliminate risks of injury (Cramps) and train your body to be ready for that start line.*********</div>
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CONTACT US ................</h2>
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-2172824672447275683.post-54051159118497787832012-04-27T14:38:00.001+01:002012-04-29T00:28:09.561+01:00Improving your FreestyleOver the past 6 months I have come across many varied different strokes of "Freestyle" "Frontcrawl". I have worked with and coached different level ability of swimmers from "Learn 2 Swim" all the way up to Regional County Swimmers. However no matter what the level is of the swimmer, everyone could do with working on Technique and Drills to improve their efficiency.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5nUVEnxbkDV7NZMdOATbLBf-SNAAtrCZGRJn5BNeACEZ7LlYWg4KIkBF0eEaU7kny41P7yuxRHblMQrRAifGl5hJXxhAhXYvNnk9vMfvoIjLWuZ15ZV9DNOCVR4kTYTmcoouJqgZ2YtM/s1600/Screen-shot-2012-03-21-at-16.36.00_960x300.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="123" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5nUVEnxbkDV7NZMdOATbLBf-SNAAtrCZGRJn5BNeACEZ7LlYWg4KIkBF0eEaU7kny41P7yuxRHblMQrRAifGl5hJXxhAhXYvNnk9vMfvoIjLWuZ15ZV9DNOCVR4kTYTmcoouJqgZ2YtM/s320/Screen-shot-2012-03-21-at-16.36.00_960x300.jpg" width="320" /></a></div>
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Here is what I have dubbed as <b>"Select Six"</b><br />
<ol>
<li><b>Kick, Kick, Kick !!! </b>The world's best freestylers are some of the world's best kickers.</li>
<li><b>Pacing </b></li>
<ul><ul>
<li>Work on even pacing for endurance training, or even having a faster 2nd half on training repeats. </li>
<ul><ul>
</ul>
</ul>
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<li><b>Technique</b></li>
<ol><ul>
<li>ALWAYS important. However tired you may be, remember swimming is a resistance sport .... the less you create the faster you will be.</li>
</ul>
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<li><b>Body Position </b> Maintain a streamlined body position for as long as possible, keep it tight and "Long & Strong"</li>
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<ol><ol><ul>
<li><b>High Elbow Recovery</b> Keep a high elbow, this will allow you fully extend into the front of your stroke and to position your hand correctly for entry between the line of the head and the shoulder.</li>
</ul>
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<li><b>Drive Phase </b>Through the Drive Phase of the arm action, keep the hands under the body, trying to use the forearm a s much as possible as an extension of the hand.</li>
</ul>
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<ol><ol><ul>
<li><b>Head in line</b> Look to keep the head in line with the spine in a neutral position throughout the stroke. Even on the breath stroke keep the rotation in line with the spine.</li>
</ul>
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<ol><ol><ul>
<li><b>Breathing</b> Breath air out when face is in the water so that when you turn the head to breath you can use the time solely for taking more air in </li>
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<ol><ul><ul>
<li><b>Kick </b>A constant leg kick will provide the body with great balance for more powerful stroke.</li>
</ul>
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<li><b>Stroke Count</b></li>
<ul><ul><ul>
<li>Count per length to keep track of how efficient you are. Over time see if you can reduce the number of strokes you do each lap down, whilst maintaining or improving your time.</li>
</ul>
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<li><b>Maximise the walls</b></li>
<ol><ol><ul>
<li>When swimming laps in a pool, try to come off the wall quickly and streamlined. Throughout your lap there is no other time that you are more streamlined than when pushing off from the wall. So touch the wall and turn as quick as possible, not to break your breathing rhythm up and stop. Once pushed off from the wall hold a good streamlined position and start to kick then as you surface the water do not take your first breath till you have done at least 2 strokes.</li>
</ul>
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<li><b>Breath Both Sides</b></li>
<ol><ol><ul>
<li>Whilst racing many swimmers have a "favourite" side on which to breathe, in training it is a good to breathe to both sides in order to keep your stroke balanced.</li>
</ul>
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<br /></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-2172824672447275683.post-32851918423145762502012-01-15T21:53:00.000+00:002012-01-15T21:53:58.607+00:00Taking part in Triathlons, HAVE A TRAINING PLAN<div><span class="Apple-style-span" style="font-family: Arial; font-size: x-small;">I have now been involved in Triathlons for 20 yrs now and seen and met a lot of different aged and ability athletes out, however one thing in common for all athletes is having</span><span class="Apple-style-span" style="font-family: Arial; font-size: x-small;"> structure to their training. I've seen far too many athletes trying to complete their first triathlon or improve their performance by simply following an '<b>ad hoc'</b> approach to their training. </span></div><div><span style="font-family: Arial; font-size: x-small;"> <br />
Here are the major problems I've witnessed first hand that you will need to overcome: <br />
</span></div><div><span style="font-family: Arial; font-size: x-small;">1. Despite your best intentions, you may </span><span style="font-size: x-small;"><span style="font-family: Arial;">lose the motivation to train</span></span><span style="font-family: Arial; font-size: x-small;"> and never start that first triathlon, let alone finish it. </span></div><div><span style="font-family: Arial; font-size: x-small;"> </span></div><div><span style="font-family: Arial; font-size: x-small;">2. You will </span><span style="font-size: x-small;"><span style="font-family: Arial;">struggle to fit your training into your already busy life</span></span><span style="font-family: Arial; font-size: x-small;">. Job, family and other commitments all compete with your valuable free time and 99% of the time it will be your training session that will be sacrificed. </span></div><div><span style="font-family: Arial; font-size: x-small;"> </span></div><div><span style="font-family: Arial; font-size: x-small;">3. You will </span><span style="font-size: x-small;"><span style="font-family: Arial;">under-train for your weakest event</span></span><span style="font-family: Arial; font-size: x-small;">. Everyone has a weak link and human nature dictates that if left to make the decision of "what type of training should I do today" more often than not you will train for the event you enjoy. </span></div><div><span style="font-family: Arial; font-size: x-small;"> </span></div><div><span style="font-family: Arial; font-size: x-small;">4. </span><span style="font-size: x-small;"><span style="font-family: Arial;">You will overtrain</span></span><span style="font-family: Arial; font-size: x-small;">. I mean two things by this. First you may literally overtrain - that is, not give your body enough time to recover, burn yourself out or injure yourself. But second, and equally dangerous in my opinion, is that you will spend more time training than you are required to. You must do the precise amount of training that will improve your performance and not a minute more. Anything more than this is simply wasting your time; time which could be spent with your family or friends. </span></div><div><span style="font-family: Arial; font-size: x-small;"> </span></div><div><span style="font-size: x-small;"><strong><span style="font-family: Arial;">A Structured Training Plan Will Help You go from being a COMPLETER to a COMPETER </span></strong><span style="font-family: Arial;"></span></span></div><div><span style="font-family: Arial; font-size: x-small;"> </span></div><div><span style="font-family: Arial; font-size: x-small;">Following a training plan has been proven time and again to dramatically reduce these dangers. </span></div><div><span class="Apple-style-span" style="font-family: Arial; font-size: x-small;"> </span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikmUrXPWcRtVXrL0yeEJysoyCXwl5emzIb_hWuGDFZIuj_Wt2Jo33cw-KC0s9PYExQ0CRhwcoknL2Siey-pISOhF-VvWmaAsppHWqKn_Hc2eRIjhLrcKzI4qa8qbh-X1xDI0SC9XbuQG0/s1600/IMG_5738.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="133" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikmUrXPWcRtVXrL0yeEJysoyCXwl5emzIb_hWuGDFZIuj_Wt2Jo33cw-KC0s9PYExQ0CRhwcoknL2Siey-pISOhF-VvWmaAsppHWqKn_Hc2eRIjhLrcKzI4qa8qbh-X1xDI0SC9XbuQG0/s200/IMG_5738.JPG" width="200" /></a></div><div><span style="font-family: Arial; font-size: x-small;">More importantly, you are committed to "Training Smart". </span></div><div><span class="Apple-style-span" style="font-family: Arial; font-size: x-small;"> </span></div><div><span style="font-size: x-small;"><strong><u><span style="font-family: Arial;">Set Your Goals and Commit to Them</span></u></strong><span style="font-family: Arial;"> </span></span></div><div><span style="font-family: Arial; font-size: x-small;"> </span></div><div><span style="font-family: Arial; font-size: x-small;">The first thing to ask yourself is what are you trying to achieve? This will obviously depend to an extent where you currently are in terms of physical fitness. It's better to start small (with, for example, a Sprint Triathlon or an 'easy' Olympic distance) and your goal should be both challenging and realistic. </span></div><div><span style="font-family: Arial; font-size: x-small;"> </span></div><div><span style="font-family: Arial; font-size: x-small;">You must be passionate about your goal - without the passion you will not be willing to push yourself that extra mile in training or get out of bed to train when its still dark outside. Write your goal down. Once you have your goal you have a target to focus your training plan design on. </span></div><div><span style="font-family: Arial; font-size: x-small;"><br />
</span></div><div><span style="font-family: Arial; font-size: x-small;">PARADISE TRIATHLON TRAINING can help you set out these Targets / Goals and make sure your on the right track to be safe and injury free. Contact us........... enquiries@paradise-tri-training.co.uk</span></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-2172824672447275683.post-15806140500766766282011-12-24T13:16:00.000+00:002011-12-24T13:16:55.744+00:00Merry Christmas and Happy New Year<a href="http://us2.campaign-archive2.com/?u=81f1cb2d6b58c790456c09083&id=78567ebe7a">MERRY CHRISTMAS AND HAPPY NEW YEAR, from Paradise Tri </a>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-2172824672447275683.post-40815402537583587972011-12-06T21:41:00.000+00:002011-12-06T21:41:02.493+00:00Paradise Tri Newsletter<table border="0" cellpadding="10" cellspacing="0" id="templatePreheader" style="font-family: Helvetica, sans-serif; width: 600px;"><tbody>
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<tr><td valign="top"><div>Paradise Triathlon Training, What have we been upto and What is New !!!</div></td></tr>
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<tr><td valign="top"><div><h1 class="h1" style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Newsletter 2011</h1>Paradise Tri has been in operation for a Year now, developing Triathlon in the UK and also Indian Ocean Region. Providing the opportunity to train in Paradise, <a href="https://www.facebook.com/event.php?eid=137457709690367" style="color: #2262f5; text-decoration: none;">Swim Video Analysis Packages</a>, <a href="http://youtu.be/LxSexdSY-UU" style="color: #2262f5; text-decoration: none;">Training days for Mauritius and Reunion Atheltes in Seychelles</a>, during the first <a href="http://youtu.be/-KGqAISAc28" style="color: #2262f5; text-decoration: none;">International Seychelles Triathlon</a> As a result of feedback and also athlete demands we have been able to improve our service and introduce new exciting ones. With the sport of Triathlon still growing world wide, super fast, Triathletes are wanting to challenge themselves with new distances and locations to race, aswell as structure their training to not only to be a completor of the distances but also a competitor. <br />
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One of our major improvements is in the <a href="http://youtu.be/2rCYJuA-WCc" style="color: #2262f5; text-decoration: none;">Paradise Triathlon Holidays</a>, now rather than just a Triathlon Training Camp, we are now providing the option for non-training partner to travel with athletes creating a Triathlon Training Holiday. You are still able to focus on your Swim, Bike and Run with our coaching staff, but also tie in rest and relaxation for you and your partner. Our main accommodation facility is now based at the <a href="http://youtu.be/iSOGUXtbOto" style="color: #2262f5; text-decoration: none;">Chalets d'Anse Forbans</a> , a beautiful self-catering, beah villa accommodation. We are still providing a full coaching service and the opportunity to include a Day trip to the beautiful Saint Marie National Marine Park, to swim/snorkel and luncheon beach BBQ. Read more below on how you can <strong>Train in Paradise.</strong></div></td></tr>
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<tr mc:repeatable="repeat_1" mc:repeatindex="0"><td valign="top"><div><img alt="" border="0" height="173" src="http://gallery.mailchimp.com/81f1cb2d6b58c790456c09083/files/IMG_5122.JPG" width="260px" /></div><div><h4 class="h4"><a href="http://paradisetri.blogspot.com/2011/11/overtraining-overloading-intensity.html" style="color: #2262f5; text-decoration: none;">Paradise Tri Coaching Blog</a></h4><h3 style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span class="Apple-style-span"><span class="Apple-style-span">Are you Training too hard ?</span></span></h3>Overloading, Overtraining & Intensity, how does this effect your performance.<br />
How to recognise symptoms before you get sidelinned...............<br />
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Check our <a href="http://paradisetri.blogspot.com/" style="color: #2262f5; text-decoration: none;">Coaching Blog</a>, if there is anything topic you wish to be covered contact us.<br />
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<tr mc:repeatable="repeat_1" mc:repeatindex="1"><td valign="top"><div><img alt="" border="0" height="195" src="http://gallery.mailchimp.com/81f1cb2d6b58c790456c09083/images/eden_island.1.jpg" width="260px" /></div><div><h4 class="h4"><a href="http://gallery.mailchimp.com/81f1cb2d6b58c790456c09083/files/TRIATHLON_HOLIDAY_2012.pdf" style="color: #2262f5; text-decoration: none;">Paradise Triathlon Holiday 2012</a></h4><strong>TRIATHLON HOLIDAY 2012</strong><br />
4 MAY – 13 MAY 2012<br />
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<tr mc:repeatable="repeat_2" mc:repeatindex="0"><td valign="top"><div><a href="http://www.activeoutdoorsport.co.uk/wp-content/uploads/2011/07/Paradise-Swim-Leaflet.pdf" style="color: #2262f5; text-decoration: none;"><img alt="" border="0" height="173" src="http://gallery.mailchimp.com/81f1cb2d6b58c790456c09083/files/IMG_5234.1.JPG" width="260px" /></a></div><div><h4 class="h4"><a href="http://www.activeoutdoorsport.co.uk/wp-content/uploads/2011/07/Paradise-Swim-Leaflet.pdf" style="color: #2262f5; text-decoration: none;">Paradise Swim Tour Holiday</a><br />
<span class="Apple-style-span">In an exciting new development, Paradise Triathlon will be working with Active Outdoor Sport Ltd to provide Paradise Swim Safari holidays. These will be 10-day open water swim tours in early December around the beautiful paradise islands of the Seychelles. Active Outdoor Sport is an experienced provider of open water swimming leisure breaks, events and training days. Bookings for these holidays can be made via www.activeoutdoorsport.co.uk</span></h4></div></td></tr>
<tr mc:repeatable="repeat_2" mc:repeatindex="1"><td valign="top"><div><img alt="" border="0" height="174" src="http://gallery.mailchimp.com/81f1cb2d6b58c790456c09083/images/167943_141891352533978_114191588637288_253136_6960984_n.jpg" width="260px" /></div><div><h4 class="h4"><a href="https://www.facebook.com/event.php?eid=154039751317936" style="color: #2262f5; text-decoration: none;">ECO Healing Seychelles Marathon </a></h4>26 February 2012, <span class="Apple-style-span">Ever thought of runnning a martahon in Paradise, and then spending a few days holiday in Paradise. We will arange your race entry, accommodation to suit you budget and desire and also reccommend airline flights to suit arrival and departure.</span><span class="Apple-style-span"> </span><br />
<br />
<span class="Apple-style-span">IAAF Certified Course Seychelles ECO Healing Marathon, 2012</span><br />
<span class="Apple-style-span">Marathon, 1/2 marathon, 10km or 5km your choice on which event</span><br />
<br />
<span class="Apple-style-span">Not sure what training or how to prepare for the event, contact Coach Simon for guidance and training plan packages.</span><br />
<br />
<span class="Apple-style-span">enquiries@paradise-tri-tra</span><span class="Apple-style-span">ining.co.uk</span></div></td></tr>
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</tbody></table>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-2172824672447275683.post-34965012804194309542011-11-07T13:20:00.000+00:002011-11-07T13:20:43.779+00:00Overtraining, Overloading & Intensity<!--[if gte mso 9]><xml> <o:OfficeDocumentSettings> <o:AllowPNG/> </o:OfficeDocumentSettings> </xml><![endif]--> <!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:TrackMoves/> <w:TrackFormatting/> <w:PunctuationKerning/> <w:ValidateAgainstSchemas/> <w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid> <w:IgnoreMixedContent>false</w:IgnoreMixedContent> <w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText> <w:DoNotPromoteQF/> <w:LidThemeOther>EN-US</w:LidThemeOther> <w:LidThemeAsian>JA</w:LidThemeAsian> <w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript> <w:Compatibility> <w:BreakWrappedTables/> <w:SnapToGridInCell/> <w:WrapTextWithPunct/> <w:UseAsianBreakRules/> <w:DontGrowAutofit/> <w:SplitPgBreakAndParaMark/> <w:EnableOpenTypeKerning/> <w:DontFlipMirrorIndents/> <w:OverrideTableStyleHps/> <w:UseFELayout/> </w:Compatibility> <m:mathPr> <m:mathFont m:val="Cambria Math"/> <m:brkBin m:val="before"/> <m:brkBinSub m:val="--"/> <m:smallFrac m:val="off"/> <m:dispDef/> <m:lMargin m:val="0"/> <m:rMargin m:val="0"/> <m:defJc m:val="centerGroup"/> <m:wrapIndent m:val="1440"/> <m:intLim m:val="subSup"/> <m:naryLim m:val="undOvr"/> </m:mathPr></w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
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<div class="MsoNormal"><b><i style="mso-bidi-font-style: normal;"><span lang="EN-US" style="font-size: 13.0pt; mso-bidi-font-family: Helvetica;">Overtraining</span></i></b><span lang="EN-US" style="font-size: 13.0pt; mso-bidi-font-family: Helvetica;"> is a physical, behavioral, and emotional condition that occurs when the volume and intensity of an individual's exercise exceeds their recovery capacity. They cease making progress, and can even begin to lose strength and fitness. Overtraining is a common problem in weight training, but it can also be experienced by runners and other athletes.<span style="mso-spacerun: yes;"> </span>Overtraining may be accompanied by one or more of the follow symptoms;<o:p></o:p></span></div><div class="MsoListParagraphCxSpFirst" style="mso-list: l1 level1 lfo3; text-indent: -18.0pt;"></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfuREI7CH4ToWQd0EYhNw_qxgmjqHGCkDnv7vC2LENBXar3RP4LbGA-SxAK0Oqz1gKa9Uu0y-OqQCwGn_CoFTWVXH2kfF1uImu5IIamITpQwhLeR7j2AapWHrbVE7mU5Vv8X-zCv3nUl0/s1600/IMG_0459.PNG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfuREI7CH4ToWQd0EYhNw_qxgmjqHGCkDnv7vC2LENBXar3RP4LbGA-SxAK0Oqz1gKa9Uu0y-OqQCwGn_CoFTWVXH2kfF1uImu5IIamITpQwhLeR7j2AapWHrbVE7mU5Vv8X-zCv3nUl0/s200/IMG_0459.PNG" width="200" /></a></div><ul><li><span lang="EN-US" style="font-family: Symbol; font-size: 13.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span lang="EN-US" style="font-size: 13.0pt; mso-bidi-font-family: Helvetica;">Persistent muscle soreness</span></li>
<li><span lang="EN-US" style="font-family: Symbol; font-size: 13.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span lang="EN-US" style="font-size: 13.0pt; mso-bidi-font-family: Helvetica;">Persistent fatigue</span></li>
<li><span lang="EN-US" style="font-family: Symbol; font-size: 13.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><u><span lang="EN-US" style="font-size: 13.0pt; mso-bidi-font-family: Helvetica;">Elevated resting heart rate</span></u></i></b></li>
<li><span lang="EN-US" style="font-family: Symbol; font-size: 13.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span lang="EN-US" style="font-size: 13.0pt; mso-bidi-font-family: Helvetica;">Reduced heart rate variability</span></li>
<li><span lang="EN-US" style="font-family: Symbol; font-size: 13.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span lang="EN-US" style="font-size: 13.0pt; mso-bidi-font-family: Helvetica;">Increased susceptibility to infections</span></li>
<li><span lang="EN-US" style="font-family: Symbol; font-size: 13.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span lang="EN-US" style="font-size: 13.0pt; mso-bidi-font-family: Helvetica;">Increased incidence of injuries</span></li>
<li><span lang="EN-US" style="font-family: Symbol; font-size: 13.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span lang="EN-US" style="font-size: 13.0pt; mso-bidi-font-family: Helvetica;">Irritability</span></li>
<li><span lang="EN-US" style="font-family: Symbol; font-size: 13.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span lang="EN-US" style="font-size: 13.0pt; mso-bidi-font-family: Helvetica;">Depressions</span></li>
<li><span lang="EN-US" style="font-family: Symbol; font-size: 13.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span lang="EN-US" style="font-size: 13.0pt; mso-bidi-font-family: Helvetica;">Mental breakdown</span></li>
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<div align="center" class="MsoNormal" style="text-align: center;"><b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-size: 13.0pt; mso-bidi-font-family: Helvetica;"><o:p> </o:p></span></b><b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-size: 13.0pt; mso-bidi-font-family: Helvetica;">Test for Overtraining (Orthostatic Test)</span></b></div><div align="center" class="MsoListParagraphCxSpFirst" style="mso-list: l2 level1 lfo4; text-align: center; text-indent: -18.0pt;"><!--[if !supportLists]--><span lang="EN-US" style="font-family: Symbol; font-size: 13.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><i style="mso-bidi-font-style: normal;"><span lang="EN-US" style="font-size: 13.0pt; mso-bidi-font-family: Helvetica;">Wearing a HR monitor, lie down for 10min.<span style="mso-spacerun: yes;"> </span>check HR and then stand up. At 15sec after standing up check HR again<o:p></o:p></span></i></div><div align="center" class="MsoListParagraphCxSpLast" style="mso-list: l2 level1 lfo4; text-align: center; text-indent: -18.0pt;"><!--[if !supportLists]--><span lang="EN-US" style="font-family: Symbol; font-size: 13.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><i style="mso-bidi-font-style: normal;"><span lang="EN-US" style="font-size: 13.0pt; mso-bidi-font-family: Helvetica;">Check again at 2min <o:p></o:p></span></i></div><div class="MsoNormal"><br />
</div><div class="MsoListParagraph" style="text-align: justify; text-justify: inter-ideograph;"><span lang="EN-US" style="font-size: 13.0pt; mso-bidi-font-family: Helvetica;">Studies have shown that the standing HR at 2min is elevated when overtrained.<o:p></o:p></span></div><div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;"><br />
</div><div class="MsoListParagraph" style="mso-list: l3 level1 lfo5; text-align: justify; text-indent: -18.0pt; text-justify: inter-ideograph;"><!--[if !supportLists]--><span lang="EN-US" style="font-family: Symbol; font-size: 13.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span lang="EN-US" style="font-size: 13.0pt; mso-bidi-font-family: Helvetica;">A simpler test is to check your HR when you wake up in the morning, before getting up.<span style="mso-spacerun: yes;"> </span>An increase in Resting HR in the morning over a few days recording can be a sign of Overtraining.<o:p></o:p></span></div><div class="MsoNormal" style="text-align: center;"><br />
</div><div class="MsoNormal" style="text-align: center;"><span lang="EN-US" style="font-size: 13.0pt; mso-bidi-font-family: Helvetica;"><o:p>OR</o:p></span></div><div class="MsoNormal" style="text-align: center;"><span lang="EN-US" style="font-size: 13.0pt; mso-bidi-font-family: Helvetica;"><o:p><br />
</o:p></span></div><div class="MsoListParagraph" style="mso-list: l3 level1 lfo5; text-align: justify; text-indent: -18.0pt; text-justify: inter-ideograph;"><!--[if !supportLists]--><span lang="EN-US" style="font-family: Symbol; font-size: 13.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span lang="EN-US" style="font-size: 13.0pt; mso-bidi-font-family: Helvetica;">Wear a HR monitor whilst sleeping and record average HR for this period, a bit uncomfortable, an increase in average sleeping HR will show signs of Overtraining.<o:p></o:p></span></div><div class="MsoNormal" style="text-align: center;"><br />
</div><div class="MsoNormal"><b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><span lang="EN-US" style="font-size: 13.0pt; mso-bidi-font-family: Helvetica;">Overloading </span></i></b><span lang="EN-US" style="font-size: 13.0pt; mso-bidi-font-family: Verdana;">simply means going over the load you performed prior. "Load" typically refers to weight. It can, however, be one of any number of training parameters. <o:p></o:p></span></div><div class="MsoListParagraphCxSpFirst" style="text-align: center; text-indent: -18pt;"><!--[if !supportLists]--><span lang="EN-US" style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><span lang="EN-US">Load<o:p></o:p></span></i></b></div><div class="MsoListParagraphCxSpMiddle" style="text-align: center; text-indent: -18pt;"><!--[if !supportLists]--><span lang="EN-US" style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><span lang="EN-US">Time under tension/Tempo<o:p></o:p></span></i></b></div><div class="MsoListParagraphCxSpMiddle" style="text-align: center; text-indent: -18pt;"><!--[if !supportLists]--><span lang="EN-US" style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><span lang="EN-US">Repetitions<o:p></o:p></span></i></b></div><div class="MsoListParagraphCxSpMiddle" style="text-align: center; text-indent: -18pt;"><!--[if !supportLists]--><span lang="EN-US" style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><span lang="EN-US">Sets<o:p></o:p></span></i></b></div><div class="MsoListParagraphCxSpMiddle" style="text-align: center; text-indent: -18pt;"><!--[if !supportLists]--><span lang="EN-US" style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><span lang="EN-US">Range of Motion<o:p></o:p></span></i></b></div><div class="MsoListParagraphCxSpLast" style="text-align: center; text-indent: -18pt;"><!--[if !supportLists]--><span lang="EN-US" style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><span lang="EN-US">Leverage<o:p></o:p></span></i></b></div><div class="MsoListParagraphCxSpLast" style="text-align: center; text-indent: -18pt;"><b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><span lang="EN-US"><br />
</span></i></b></div><div class="MsoNormal"><span lang="EN-US">With us being involved in Endurance a lot of this Overloading will be more to do with Cardio Training;<o:p></o:p></span></div><div class="MsoListParagraphCxSpFirst" style="text-align: center; text-indent: -18pt;"><!--[if !supportLists]--><span lang="EN-US" style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><span lang="EN-US">Distance</span></i></b><span lang="EN-US"><o:p></o:p></span></div><div class="MsoListParagraphCxSpMiddle" style="text-align: center; text-indent: -18pt;"><!--[if !supportLists]--><span lang="EN-US" style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><span lang="EN-US">Time</span></i></b><span lang="EN-US"><o:p></o:p></span></div><div class="MsoListParagraphCxSpMiddle" style="text-align: center; text-indent: -18pt;"><!--[if !supportLists]--><span lang="EN-US" style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><span lang="EN-US">Elevation</span></i></b><span lang="EN-US"><o:p></o:p></span></div><div class="MsoListParagraphCxSpMiddle" style="text-align: center; text-indent: -18pt;"><!--[if !supportLists]--><span lang="EN-US" style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><span lang="EN-US">Terrain</span></i></b><span lang="EN-US"><o:p></o:p></span></div><div class="MsoListParagraphCxSpLast" style="text-align: center; text-indent: -18pt;"><!--[if !supportLists]--><span lang="EN-US" style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><span lang="EN-US">Pace</span></i></b><span lang="EN-US"><o:p></o:p></span></div><div class="MsoListParagraphCxSpLast" style="text-align: center; text-indent: -18pt;"><b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><span lang="EN-US"><br />
</span></i></b></div><div class="MsoNormal"><span lang="EN-US">As a result of these imposed “overloading” session the body will start to react, increasing its ability to cope with these loads.<span style="mso-spacerun: yes;"> </span>However “adaptation” occurs during the recovery period, after the training session is completed.<span style="mso-spacerun: yes;"> </span>So on this note I will raise a statement of misconception :-<o:p></o:p></span></div><div class="MsoNormal"><span lang="EN-US"><br />
</span></div><div align="center" class="MsoNormal" style="text-align: center;"><b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><span lang="EN-US">“exercise stress does not create fitness, <o:p></o:p></span></i></b></div><div align="center" class="MsoNormal" style="text-align: center;"><b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><span lang="EN-US">Exercise creates the potential for fitness”<o:p></o:p></span></i></b></div><div align="center" class="MsoNormal" style="text-align: center;"><br />
</div><div class="MsoNormal"><span lang="EN-US">Fitness is not realized until you rest following exercise.<span style="mso-spacerun: yes;"> </span>The best type of rest is sleep , during sleep the body releases growth hormone to build a more fit body.<span style="mso-spacerun: yes;"> </span>What exercise does it creates fatigue and we view fatigue as something we need to defeat and be removed, that will never happen. <span style="mso-spacerun: yes;"> </span>Fatigue is there to stop yourself from doing too much damage to your body.<span style="mso-spacerun: yes;"> </span>Without it you would exercise yourself to the point of tearing muscles, fracturing bones, and even killing yourself.<o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span lang="EN-US">Short-term fatigue can take place over a period of a training session, however long-term fatigue is an effect over a number of weeks of training sessions (2/3 weeks).<span style="mso-spacerun: yes;"> </span>This long-term fatigue is not totally understood, but may be as simple as low levels of glycogen, or as complex as neuromuscular or hormonal shift.<span style="mso-spacerun: yes;"> </span>The way to avoid this is to follow the principals of hard-easy training cycles.<o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b style="mso-bidi-font-weight: normal;"><span lang="EN-US">Hard Training days</span></b><span lang="EN-US">, high HR zones or long-duration workouts in low HR Zones – should be followed by easy days (Zone 1 or complete rest)<o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span lang="EN-US">A balance between Volume and Intensity is the wise approach to create the stress I training program. A little fatigue on the body is a good thing, to allow fitness to occur sooner.<span style="mso-spacerun: yes;"> </span>What happens too often in athletes is that they decide to do more, the fatigue becomes insidious.<span style="mso-spacerun: yes;"> </span>So the athlete continues to push hard, ignoring the need for rest, overtraining sets in.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div><div align="center" class="MsoNormal" style="text-align: center;"><b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><span lang="EN-US">Do not take Overtraining lightly</span></i></b></div><div align="center" class="MsoNormal" style="text-align: center;"><b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><span lang="EN-US"><br />
</span></i></b></div><div class="MsoNormal"><b style="mso-bidi-font-weight: normal;"><u><span lang="EN-US">Intensity<o:p></o:p></span></u></b></div><div align="center" class="MsoNormal" style="text-align: center;"><b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><span lang="EN-US">It’s about the Quality, Not Quantity<o:p></o:p></span></i></b></div><div class="MsoNormal"><span lang="EN-US">Intensity and Volume are something that needs to be looked at subject to the athlete, there is a correct blend and a lot of it is through trial and error where it fits for you.<span style="mso-spacerun: yes;"> </span>To understand Intensity you are going to need to grasp the concept of Lactate Threshold LT.<o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span lang="EN-US">Intensity Zones, how hard am I working, how hard should I be working ?<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div><div class="MsoNormal"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjr4GU2-wsO1y2ieqTAKYqa0iPGHCycqL7YYdM9V6wKNEm8tb3b5UtuVAPkRrstfnoHWA9MJG6WIn3GPDieAIhABZl8XcPUyTV-ITJlfj_zaa_4vh42fIQCNGTOkX_nc7pqIR0vWFBoVwA/s1600/IMG_0112.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjr4GU2-wsO1y2ieqTAKYqa0iPGHCycqL7YYdM9V6wKNEm8tb3b5UtuVAPkRrstfnoHWA9MJG6WIn3GPDieAIhABZl8XcPUyTV-ITJlfj_zaa_4vh42fIQCNGTOkX_nc7pqIR0vWFBoVwA/s200/IMG_0112.JPG" width="200" /></a><span lang="EN-US">Hear Rate, Power, Speed, Time, Increased Resistance, these are the main forms of<span style="mso-spacerun: yes;"> </span>increasing or decreasing Intensity.<span style="mso-spacerun: yes;"> </span>HR and Power can be linked linearly with each other, so training within the Lactate Threshold Zone.<span style="mso-spacerun: yes;"> </span>The point at which Lactate starts to build up, the longer you can exercise within this zone the better.<span style="mso-spacerun: yes;"> </span>However we want<span style="mso-spacerun: yes;"> </span>to increase this level and we do this by pushing over the top of the LT on intervals/set/reps and then recover between them, and then REST after the session.</span></div><div class="MsoNormal"><span lang="EN-US"><br />
</span></div><div class="MsoNormal"><span lang="EN-US">This is just an initial insight into Overtraining, Overloading and Intensity,<span style="mso-spacerun: yes;"> </span>I feel there is a big connection between these 3.<span style="mso-spacerun: yes;"> </span>As a result of this we do need to listen to our body, act and respond to what we are feeling.<span style="mso-spacerun: yes;"> </span>Everyone is different, aiming for different distances, goals, times and just remember that it is not only the physical effects but also psychological effects.<span style="mso-spacerun: yes;"> </span>Commitments from outside of training, family, work, studies etc<o:p></o:p></span></div><!--EndFragment-->Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-2172824672447275683.post-27524010563854493412011-10-29T07:39:00.000+01:002011-10-29T07:39:27.341+01:00Nutrition for Distance Runners<div style="text-align: center;"><b><u>Nutrition for Distance Runners</u></b></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivs-sU-5d3lNJMHwoLKPE0UeOBc930my_-4Xlb5kY6n_eutFGpFANrFzqmoh0eyJU0Y5CDWUgfhuX4tF-HkUt1DGHpZAKPL3eMuFGXqoicQ60wYNKuas9fXZMJI-qxobRiWeK0fSz92BI/s1600/IMG_0732.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivs-sU-5d3lNJMHwoLKPE0UeOBc930my_-4Xlb5kY6n_eutFGpFANrFzqmoh0eyJU0Y5CDWUgfhuX4tF-HkUt1DGHpZAKPL3eMuFGXqoicQ60wYNKuas9fXZMJI-qxobRiWeK0fSz92BI/s200/IMG_0732.jpg" width="149" /></a></div><div style="text-align: center;"><br />
</div>Running sessions will vary from longer runs designed to develop aerobic endurance, on the other hand, intense runs and interval work designed to improve anaerobic system and speed. Your training nutrition will need to take all this into account and be flexible enough to be adapted to any level.<br />
<br />
When training for a marathon can require a combination of 5km training and 10km training into the schedule, however you still require to maintain the nutritional side to your training.<br />
<br />
An Underfed runner does not produce his or her best performance, be sensible on you weight loss. If you have a certain amount of body fat that you wish to lose, lose it early in season, well ahead of your important race dates. If it is a little amount of body fat to lose, eat a balanced diet and let the body let quality training lose it for you.<br />
<br />
Pre-Exercise Hydration & Fueling <br />
Fueling for Training<br />
Be aware of your timing of when you eat before training, running tends to jostle your gastrointestinal system, GI disturbance is a more common problem in running then in other endurance sports. Feeling “light” for training avoiding a sloshing stomach, bloating, cramping and diarrhea.<br />
<br />
Prior to a short, relative easy run, what you eat before will be a matter of comfort and fending off hunger or hypoglycemia. If you train early morning, perhaps consider having some fruit juice and a piece of plain toast. Regardless of your tolerances, make sure you drink water or even a sports drink to hydrate. On long morning runs consider taking a bottle or fuel belt with you. Taking on a sports drink will maintain blood glucose levels in the latter part of the run, anything under 60min run it would not be necessary to carry a drink (depends on the temperature)<br />
<br />
Consuming regular meals and snacks replenishes liver glycogen stores and also helps maintain steady blood glucose levels throughout the day and during training.<br />
<br />
Long runs<br />
You are ideally looking to consume your carbohydrates either the night before or no less than 2 hrs before your training long runs. Ideally take in as much carbs as you can tolerate upto 1gram /pound (2g/kg) of body weight. If you do eat closer to running lower your carb rate to ½ gram/pound (1gram/kg). your choices of food should be kept simple.<br />
<br />
Some simple morning meals for example:-<br />
• ½ bagel with 1tsp (8ml) peanut butter + 1tbsp (20ml) jam + 8oz (240ml) juice<br />
• ½ cup instant oatmeal with 4oz soy milk + 1tbsp (20ml) raisins<br />
• 1 medium sized high carb energy bar + 1banana<br />
• Pretzels and hummus with a glass of Orange Juice (OJ)<br />
• Crackers with nut spread + banana<br />
• Smoothie with milk, yoghurt and fruit<br />
• Tortilla with peanut butter and raisins<br />
• Chocolate milk and grapes<br />
• Toasted waffle with syrup and fruit<br />
Coffee, tea or a glass of water can be included with all of these suggestions. Feel free to experiment with pre run food and drinks, also try either taking water or sports drink to consume on the run, to determine which provides the best energy boost within your tolerances.<br />
<br />
Hydration and Fluids<br />
Being hydrated through the day even when not training is an advantage to you, but with in an hour of exercise increase the amount of fluid. Try to consume 8-12 ounces every hour when not training. Light colored urine indicates that you are well hydrated. Once again experiment within your training to find out how much more or less you need to drink. Bear in mind that the likes of tea and coffee are dyaretics with the cafein levels so try to lower the amount of consumption of these drinks, as well as being a hot temperature they tend to pass through the body quicker. <br />
<br />
Recovery Nutrition<br />
Hard training runs, and particular 2 runs a day session, require great attention to recovery nutrition. Muscle fibers can be damaged by running, which can delay glycogen recovery. Carb intake immediately after training will start the process of muscle glycogen resynthesis and prevent a gradual process of muscle glycogen depletion that can occur over several days’ time or longer. Consume ½ gram (1gram/kg) body weight immediately after exercise and plenty of fluids. You may also take on 10-20 grams of protein, this will aid in muscle repair.<br />
<br />
After a morning run you could consider consuming :-<br />
• Cereal, milk and fruit + glass of juice<br />
After evening run:-<br />
• Recovery drink <br />
<br />
Also within the 2 hrs consume the same amount of carbs and protein, to continue recovery.<br />
<br />
• mid-morning snack (yoghurt, fruit)<br />
• OR a dinner containing carbs from (rice, pasta, potatoes, or some whole grain)<br />
Continue to drink fluids …………<br />
<br />
Hot Training climate;<br />
• Smoothies are refreshing and hydrating choice that have lots of carbs + protein<br />
• Frozen fruits, frozen yoghurts & similar cold treats (sorbet, sherbets)<br />
<br />
<br />
Competition Nutrition<br />
Elite runners look at running 10km (30min) – Marathon (2hrs) and the recreational runners are 1hr – 7hrs even some charity walkers. Hydration is critical for all runners, and fueling during the race is essential for any run over 90min. We have already spoken about pre-training nutrition, if you have been training a system then stick to the same for race day.<br />
<br />
Here are some ideas of Meal Plans :- During Base cycle training.<br />
<br />
Breakfast; OJ 240ml, French Toast 2 slices, Syrups, Strawberries<br />
Lunch; Low –fat cheese 60g, Bread 2 slices, Tomato, yoghurt with fruit, pear<br />
Snack; Crackers 8 small, Hummus, skim milk<br />
Dinner, Rice, cooked, shrimp, red pepper, broccoli, sesame seed oil<br />
Snack; frozen yoghurt, fruit slices<br />
<br />
B; English muffin, cream chesse, jam, grapefruit, egg<br />
L; pinto beans, rice, tortilla, salsa, cheese avocado<br />
S; granola bar, peaches, almonds<br />
D;Pasta, lean beef, marinara sauce, green salad, salad dressing<br />
S; frozen yoghurt, blueberries<br />
<br />
B; oatmeal, skim milk, wheat germ, bread, jam, OJ<br />
L; chicken, bread, mayonnaise, rice and bean salad, grapes<br />
S; energy bar, banana, yoghurt with fruit<br />
D; tofu, Asian noodles, vegetables, sesame seed oilUnknownnoreply@blogger.com0tag:blogger.com,1999:blog-2172824672447275683.post-6783849596064932432011-10-25T10:20:00.000+01:002011-10-25T10:20:05.737+01:00Winter CyclingIf you want to race or ride strong in races next season, winter training is NOT optional. Winter training can be like watching paint dry and for the most part will never offer the enjoyment of spring, fall and summer training. The following are some tips to make winter training more enjoyable, keep yourself focused, and improve next year's performances.<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiklRXsogQAF_0Jl1XNgb08_lLj14DpT75SmlKw3CQbBeEu0q1z1I7UGkELWHsCbjKYi9bTmsVbmrtfcIbEutWyvbRmBuPSgpUzWWMMAIITLJ5FqqqouwJNw8pyZb3OMdoi3Fml4CK8yVI/s1600/IMG_5738.JPG" imageanchor="1" style="clear:right; float:right; margin-left:1em; margin-bottom:1em"><img border="0" height="134" width="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiklRXsogQAF_0Jl1XNgb08_lLj14DpT75SmlKw3CQbBeEu0q1z1I7UGkELWHsCbjKYi9bTmsVbmrtfcIbEutWyvbRmBuPSgpUzWWMMAIITLJ5FqqqouwJNw8pyZb3OMdoi3Fml4CK8yVI/s200/IMG_5738.JPG" /></a></div><br />
<br />
<br />
Start with a set of goals. You should have your training program/plan and your goals written down. Set both long term and short range goals. Keep a log book to track your training progress.<br />
<br />
No one training method/system is for everyone. If you can't stand a training system, you won't consistently train. Keep an open mind, and try new training methods until you find the one that fits you. <br />
<br />
Winter riding can be enjoyable, get dressed for cold weather. Something to remember if you put too much on you can always remove layers, BUT if you go out the door with too little on you will get cold and might not be in safe control of the bike. Gloves, ear and neck covers, thermals, wind gortex jacket, over shoes, HELMET ofcause and might want to consider a pair of glasses. These are just a few ideas of necessary clothing, the sun does tend to shine a lot more in the winter, but it is the wind chill factor that needs to be blocked from hitting the body.<br />
<br />
I am a rider and coach that does not promote riding in icy conditions, need to be wise on the decision to ride out or inside. Yes these are the 2 different types of session for specific Bike training during winter. You also may be keen on improving your core and strength during the winter in gym or x-training environment. <br />
<br />
Ideas for sessions during the Winter / off season.<br />
<br />
<b>Weights / gym</b> ..Try varied exercises including back extensions, leg presses, leg curls, calf raises, bench press, and abdominal work. Aim for 12 to 20 reps for 1 to 3 sets, 3 times a week.<br />
<br />
<b>Indoor Trainer</b> …. the goal is fast cadence, interval work. Warm up for 15 minutes. Do step intervals (30 sec with 60 sec easy spinning, 60 sec with 60 sec easy spinning, 90 sec with 60 sec easy spinning, up to a 3 minute exercise interval and then cycle back down). Aim to keep your cadence above 90 and heart rate at 80-90% MHR. Cool down for 15 minutes. Three times a week.<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrQxzq0RBlHkEqslQCPruFV3JllAePnLnBVDLyrrMOw4ukL1OfJ_-xgiHXaDkMhj4EWsv9erCHTgCICWYu7fSMpQRbmbdNz455jW2EgE_3lrbcTUDObMMUt6tiazUpELFTM18RrmtPHYs/s1600/IMG_0110.JPG" imageanchor="1" style="clear:right; float:right; margin-left:1em; margin-bottom:1em"><img border="0" height="150" width="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrQxzq0RBlHkEqslQCPruFV3JllAePnLnBVDLyrrMOw4ukL1OfJ_-xgiHXaDkMhj4EWsv9erCHTgCICWYu7fSMpQRbmbdNz455jW2EgE_3lrbcTUDObMMUt6tiazUpELFTM18RrmtPHYs/s200/IMG_0110.JPG" /></a></div><br />
<br />
<br />
Then move into an endurance phase with a moderate cadence of 85-95 with heart rate at 75% max. Do a 15 minute warm up, a 12 minute ride, and then a 3 minute rest with easy spinning, then repeat for another 15min block and cool down for 10 mins at the end. Three times a week.<br />
<br />
<b>Mountain biking</b><br />
Can’t go wrong with this, try it, it keeps you on 2 wheels and outside and will toughen you up. Enjoy the off season.<br />
<br />
Better still why not try out some <a href="http://www.paradise-tri-training.co.uk">warmer locations</a> for you to enjoy the 3 S’s Sun, Sea and “Sycling”Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-2172824672447275683.post-6097963975241476242011-10-14T08:44:00.000+01:002011-10-14T08:44:13.006+01:00NICK BALDWIN, Seychelles, 2nd 18-24 Kona Ironman Champs 2011<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivlOwzt_d4DBk0osoLf5LdDb7nnmFjxEeSKo_hzHWg5PwqUvtULOodxnCaQ7jelt6hg1e0CuXdhjtsU0R0FWOuW7rksd_X-Md4pPjS0m_dwZRmG5GOVn_MRTSnb2t5eW-uB2Ez4-CFe3o/s1600/0042_32913.jpg" imageanchor="1" style="clear:left; float:left;margin-right:1em; margin-bottom:1em"><img border="0" height="512" width="341" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivlOwzt_d4DBk0osoLf5LdDb7nnmFjxEeSKo_hzHWg5PwqUvtULOodxnCaQ7jelt6hg1e0CuXdhjtsU0R0FWOuW7rksd_X-Md4pPjS0m_dwZRmG5GOVn_MRTSnb2t5eW-uB2Ez4-CFe3o/s1600/0042_32913.jpg" /></a></div><br />
I would like to share <a href="http://nick-baldwin.blogspot.com/2011/10/ironman-world-championship-2011-report.html">Nick's Blog</a> with you, this is coming from a highly motivated and inspirational athlete even at the age of 23.<br />
<br />
http://nick-baldwin.blogspot.com/2011/10/ironman-world-championship-2011-report.html<br />
<br />
Also please read <a href="http://www.trainstravels.co.uk/2011/10/13/perfect-ironman-execution-in-kona/">Russ Cox's</a> report on Nick's performance, Russ has been helping and advising Nick for a a year know.<br />
<br />
http://www.trainstravels.co.uk/2011/10/13/perfect-ironman-execution-in-kona/Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-2172824672447275683.post-35571914099604406432011-09-13T15:34:00.000+01:002011-09-13T15:34:21.018+01:00Bike Training, going from Sprint - Olympic Tri<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-size: 11pt;">What type of training rides are you doing ?</span></b><br />
<div class="MsoNormal"></div><ul><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7aOjPWFTpjPT-IJNUB97sD4NvYEUCpUQN3eBGoVbqDhjtguD-l8IBVpDbmYfy0JZlKz6h98UyvYGgYttjXSjKMCfG7A6GHu74xCg_iEc0KDS7zgVsn6XkGVrv63py4UHqmi8BCcjPTbc/s1600/20x30-CRAT1410.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="133" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7aOjPWFTpjPT-IJNUB97sD4NvYEUCpUQN3eBGoVbqDhjtguD-l8IBVpDbmYfy0JZlKz6h98UyvYGgYttjXSjKMCfG7A6GHu74xCg_iEc0KDS7zgVsn6XkGVrv63py4UHqmi8BCcjPTbc/s200/20x30-CRAT1410.jpg" width="200" /></a>
<li><span class="Apple-style-span" style="font-size: 15px;">Intervals</span></li>
<li><span class="Apple-style-span" style="font-size: 15px;">Hills</span></li>
<li><span class="Apple-style-span" style="font-size: 15px;">Power</span></li>
<li><span class="Apple-style-span" style="font-size: 15px;">Heart-rate</span></li>
<li><span class="Apple-style-span" style="font-size: 15px;">Turbo / Indoor</span></li>
<li><span class="Apple-style-span" style="font-size: 15px;">Road/TT Races</span></li>
<li><span class="Apple-style-span" style="font-size: 15px;">Club/group rides</span></li>
<li><span class="Apple-style-span" style="font-size: 15px;">Solo long rides</span></li>
<li><span class="Apple-style-span" style="font-size: 15px;">1hr – 6hr rides</span></li>
</ul><div class="MsoNormal"><span lang="EN-US" style="font-size: 11pt;">There is a lot of different types of variations that will improve your overall race time. On top of this you need to know what race distance you are planning to target to improve you time on Sprint, Olympic, Middle or Long. For example let’s take your classic <b>beginner triathlete</b> that has done their first sprint tri and wanting to go into a couple of Olympic distance events next season.<o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span lang="EN-US" style="font-size: 11pt;">First of all you need to find out how much time you have to train in general, not just for the bike but also swim and run.<o:p></o:p></span></div><div class="MsoNormal"><span lang="EN-US" style="font-size: 11pt;">Divide your workouts into different intensities, NOT all session same level. You will need to figure out your intensity levels with the use of e</span><span class="Apple-style-span" style="font-size: 15px;">ither heart-rate or power on the bike, to learn your effort levels.</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><div class="separator" style="clear: both; text-align: center;"><br />
</div><span lang="EN-US" style="font-size: 11pt;">Recommend that you look at doing.......</span><br />
<ol><li><span class="Apple-style-span" style="font-size: 15px;">One long ride per week of 3hrs</span></li>
<li><span class="Apple-style-span" style="font-size: 15px;">One high intensity built into a workout (</span><span class="Apple-style-span" style="font-size: 15px;">10-15min w-up,</span><span class="Apple-style-span" style="font-size: 15px;">6 x 5min hard effort (95%) 2min easy spin Rest, </span><span class="Apple-style-span" style="font-size: 15px;">10min c-down)</span></li>
<li><span class="Apple-style-span" style="font-size: 15px;">Every 2 weeks - Hill training, this build strength, if you have a lack of hills, Ride a “BRO” session,</span><span class="Apple-style-span" style="font-size: 15px;"> </span><span class="Apple-style-span" style="font-size: 15px;">Big Ring Only,</span><span class="Apple-style-span" style="font-size: 15px;"> </span><span class="Apple-style-span" style="font-size: 15px;">staying in your front big chain ring for the whole of the ride with low cadence</span></li>
<li><span class="Apple-style-span" style="font-size: 15px;">During long ride do at least 1hr of race intensity (75-80%) during the ride of 3hr, and then include a brick run of 30min straight off the bike (15min race pace 15min easy)</span></li>
<li><span class="Apple-style-span" style="font-size: 15px;">3-4 bike sessions a week is adequate amount for Olympic distance racing</span><span class="Apple-style-span" style="font-size: 15px;"> </span></li>
</ol><div class="MsoNormal"><span lang="EN-US" style="font-size: 11pt;">You can use these examples for all levels as no matter what level you are at you always will return back to basics at some time in your training programme. Not only will your elements of fitness improve through the implementation of these sessions, but your technical ability of handling you bike and also pedal action will improve. Making you more efficient, but you may also wish to look at your bike, bike set-up, wheels, bike shoes and also your transition T1/T2 plan and action.<o:p></o:p></span></div><br />
<br />
</div><iframe width="560" height="345" src="http://www.youtube.com/embed/LxSexdSY-UU" frameborder="0" allowfullscreen></iframe>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-2172824672447275683.post-67270810902310338072011-09-07T11:19:00.000+01:002011-09-07T11:19:38.719+01:00Running Speed<span class="Apple-style-span" style="font-size: 15px;"><span class="Apple-style-span" style="color: #ffd966;">Everyone wants to run faster, but how? Here are a few ideas to focus your end goal on running a faster 5km.</span></span><br />
<div class="MsoNormal" style="font-size: small;"><span class="Apple-style-span" style="color: #ffd966;"><br />
</span></div><div class="MsoNormal" style="font-size: small;"><span class="Apple-style-span" style="color: #ffd966;"><b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: Times; font-size: 11pt;">Intervals</span></b><span lang="EN-US" style="font-family: Times; font-size: 11pt;"> these involve a number of running bursts (usually between 4 and 20) at near race pace or sometimes faster for distance of between 10 meters and 2km divided by recovery periods (rest, walking or slow jogging). In comparison to threshold runs these can produce a greater physical training effect but are less mentally challenging. <o:p></o:p></span></span></div><div class="MsoNormal" style="font-size: small;"><span class="Apple-style-span" style="color: #ffd966;"><br />
</span></div><div class="MsoNormal" style="font-size: small;"><span class="Apple-style-span" style="color: #ffd966;"><b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: Times; font-size: 11pt;">Threshold/tempo</span></b><span lang="EN-US" style="font-family: Times; font-size: 11pt;"> runs these are runs of between 15 and 45 minutes that are run at near lactate threshold/turnover (the point at which lactate begins to rapidly accumulate in the blood due to the exercise intensity being fairly high). Apart from the obvious physical benefits of this training, mental strength/determination is improved through this training. <o:p></o:p></span></span></div><div class="MsoNormal" style="font-size: small;"><span class="Apple-style-span" style="color: #ffd966;"><br />
</span></div><div class="MsoNormal" style="font-size: small;"><span class="Apple-style-span" style="color: #ffd966;"><b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: Times; font-size: 11pt;">Hill repeats</span></b><span lang="EN-US" style="font-family: Times; font-size: 11pt;"> these build strength, which is important for improving running speed. They involve approximately 5-15 repetitions up hills of between 50 and 400 meters with a light to moderate incline. The recovery period is a walk or light jog back down the hill. These can also be run downhill to improve running speed, but this does not build strength and is less practical. The up-hills are run at race pace, whereas the down-hills need to be run at faster than race pace. Lifting your knees higher than normal on the uphill repeats will improve strength more rapidly.
<o:p></o:p></span></span></div><div class="MsoNormal" style="font-size: small;"><span class="Apple-style-span" style="color: #ffd966;"><br />
</span></div><div class="MsoNormal" style="font-size: small;"><span class="Apple-style-span" style="color: #ffd966;"><b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: Times; font-size: 11pt;">Fartlek</span></b><span lang="EN-US" style="font-family: Times; font-size: 11pt;"> training this is a really useful training method especially if you don't have much time to train as it produces a range of training effects. It involves a combination of the above training methods, a typical fartlek session might involve a tempo run for 10 </span><span lang="EN-US" style="font-family: Times; font-size: 11pt;">minutes, followed by slow jogging, 3-4 hill repeats, and 6-7 intervals.
<o:p></o:p></span></span></div><div class="MsoNormal" style="font-size: small;"><span class="Apple-style-span" style="color: #ffd966;"><br />
</span></div><div class="MsoNormal" style="font-size: small;"><span class="Apple-style-span" style="color: #ffd966;"><b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: Times; font-size: 11pt;">ESSENTIAL SESSIONS</span></b><span lang="EN-US" style="font-family: Times; font-size: 11pt;">:
<b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;">Easy run</i></b> (for enhanced recovery) 20-40 minutes of walking/jogging on a fairly flat course at a perceived exertion of 2-3.
<o:p></o:p></span></span></div><div class="MsoNormal" style="font-size: small;"><span class="Apple-style-span" style="color: #ffd966;"><br />
</span></div><div class="MsoNormal" style="font-size: small; margin-bottom: 10pt;"><span class="Apple-style-span" style="color: #ffd966;"><b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><span lang="EN-US" style="font-family: Times; font-size: 11pt;">Long run</span></i></b><span lang="EN-US" style="font-family: Times; font-size: 11pt;"> (to build strength endurance) 30-150 minutes of jogging at a perceived exertion of 4-5<o:p></o:p></span></span></div><div class="MsoNormal" style="font-size: small; margin-bottom: 10pt;"><span class="Apple-style-span" style="color: #ffd966;"><b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: Times; font-size: 11pt;">DURATION</span></b><span lang="EN-US" style="font-family: Times; font-size: 11pt;">: For a </span><span lang="EN-US" style="font-family: Times; font-size: 11pt;">training session</span><span lang="EN-US" style="font-family: Times; font-size: 11pt;"> to produce enough stress for a training effect to occur it needs to be at least 20-30 minutes in duration. To improve your running speed measurably a training program/phase needs to be at least 6-12 weeks in duration.
<o:p></o:p></span></span></div><div class="MsoNormal" style="font-size: small; margin-bottom: 10pt;"><span class="Apple-style-span" style="color: #ffd966;"><b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: Times; font-size: 11pt;">FREQUENCY</span></b><span lang="EN-US" style="font-family: Times; font-size: 11pt;">: This is how many training sessions are done in a given time. For adaptation to training to occur and to increase running speed at least 3 training sessions a week need to be performed, of which 1-3 are quality. Some elite runners do up to 15 sessions a week with 3-6 being quality sessions but they build up to this over a number of years.
<o:p></o:p></span></span></div><div class="MsoNormal" style="font-size: small; margin-bottom: 10pt;"><span class="Apple-style-span" style="color: #ffd966;"><b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: Times; font-size: 11pt;">SPECIFITY</span></b><span lang="EN-US" style="font-family: Times; font-size: 11pt;">: For training to be of benefit on race day it needs to meet the demands that the race produces. Since quality sessions are the most important for improving running speed they need to be done on a similar surface, in similar weather and with similar intensity and duration as will be experienced in the desired event.
<o:p></o:p></span></span></div><div class="MsoNormal" style="font-size: small; margin-bottom: 10pt;"><span class="Apple-style-span" style="color: #ffd966;"><b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: Times; font-size: 11pt;">PROGRESSIVE OVERLOAD</span></b><span lang="EN-US" style="font-family: Times; font-size: 11pt;">: The most important factor in improving running speed is to gradually increase the stress of training, the body adapts to increased stress slowly so be careful not to increase the stress of training too frequently or overtraining/injury is bound to occur. Every 1-2 weeks the stress produced by any one of training intensity, duration, frequency or specifity needs to be increased by 5-15%. If you are beginning running at a low fitness level it is important to start with a low training load that suits your fitness.<o:p></o:p></span></span></div><div class="MsoNormal" style="font-size: small;"><span class="Apple-style-span" style="color: #ffd966;"><b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: Times; font-size: 11pt;">*TESTING FITNESS*
</span></b><span lang="EN-US" style="font-family: Times; font-size: 11pt;">To ensure that the body is adapting to the training and that running speed is improving I recommend regular racing or time trials every 4-8 weeks. The test distance should be between 60m (sprinters) and 5km (long distance) but nothing much longer as this will interfere with training. If performance in the test improves it is fine to continue increasing your </span><span lang="EN-US" style="font-family: Times; font-size: 11pt;">training</span><span lang="EN-US" style="font-family: Times; font-size: 11pt;"> load, on the other hand if test times don't improve reduce your training load till you feel the training sessions becoming easier.<o:p></o:p></span></span></div><div class="MsoNormal" style="font-size: small;"><span class="Apple-style-span" style="color: #ffd966;"><br />
</span></div><div class="MsoNormal" style="font-size: small; margin-bottom: 16pt;"><span lang="EN-US" style="color: #ffd966; font-family: Times; font-size: 11pt;">You might be able to complete most of the session that I have mentioned but is that with good technique. The longer you run for the more fatigued you become and therefore maintaining good form and technique is not achievable.<o:p></o:p></span></div><div class="MsoNormal" style="font-size: small; margin-bottom: 16pt;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqOjl66Xs-veQbznG3hejQG92Py6QM9mdJM2Lw4LICIm6yOxLS8HxNy-3uQq7QVD4tj9yCZGACF4xw60GfDG-vQeBmLXZMBpK60PkwNiM7z5BoF0xckNHJoITpivSvT1bQkttem0y6JJU/s1600/IMG_0726.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span class="Apple-style-span" style="color: #ffd966;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqOjl66Xs-veQbznG3hejQG92Py6QM9mdJM2Lw4LICIm6yOxLS8HxNy-3uQq7QVD4tj9yCZGACF4xw60GfDG-vQeBmLXZMBpK60PkwNiM7z5BoF0xckNHJoITpivSvT1bQkttem0y6JJU/s200/IMG_0726.jpg" width="149" /></span></a><span lang="EN-US" style="color: #ffd966; font-family: Times; font-size: 11pt;">Here is the list of the main drills;<o:p></o:p></span></div><table border="1" cellpadding="0" cellspacing="0" class="MsoTableGrid" style="border-bottom-style: none; border-collapse: collapse; border-color: initial; border-left-style: none; border-right-style: none; border-top-style: none; border-width: initial; font-size: small;"><tbody>
<tr style="mso-yfti-firstrow: yes; mso-yfti-irow: 0; mso-yfti-lastrow: yes;"> <td style="border: none; padding: 0cm 5.4pt 0cm 5.4pt; width: 212.9pt;" valign="top" width="213"><div class="MsoListParagraphCxSpFirst" style="margin-bottom: 16.0pt; mso-add-space: auto; mso-layout-grid-align: none; mso-list: l0 level1 lfo1; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;"><span class="Apple-style-span" style="color: #ffd966;"><span lang="EN-US" style="font-family: Symbol; font-size: 11pt;">·<span style="font: normal normal normal 7pt/normal 'Times New Roman';"> </span></span><span lang="EN-US" style="font-family: Times; font-size: 11pt;">High Knees<o:p></o:p></span></span></div><div class="MsoListParagraphCxSpMiddle" style="margin-bottom: 16.0pt; mso-add-space: auto; mso-layout-grid-align: none; mso-list: l0 level1 lfo1; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;"><span class="Apple-style-span" style="color: #ffd966;"><span lang="EN-US" style="font-family: Symbol; font-size: 11pt;">·<span style="font: normal normal normal 7pt/normal 'Times New Roman';"> </span></span><span lang="EN-US" style="font-family: Times; font-size: 11pt;">Heel Flicks<o:p></o:p></span></span></div><div class="MsoListParagraphCxSpMiddle" style="margin-bottom: 16.0pt; mso-add-space: auto; mso-layout-grid-align: none; mso-list: l0 level1 lfo1; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;"><span class="Apple-style-span" style="color: #ffd966;"><span lang="EN-US" style="font-family: Symbol; font-size: 11pt;">·<span style="font: normal normal normal 7pt/normal 'Times New Roman';"> </span></span><span lang="EN-US" style="font-family: Times; font-size: 11pt;">Front bench kick<o:p></o:p></span></span></div><div class="MsoListParagraphCxSpMiddle" style="margin-bottom: 16.0pt; mso-add-space: auto; mso-layout-grid-align: none; mso-list: l0 level1 lfo1; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;"><span class="Apple-style-span" style="color: #ffd966;"><span lang="EN-US" style="font-family: Symbol; font-size: 11pt;">·<span style="font: normal normal normal 7pt/normal 'Times New Roman';"> </span></span><span lang="EN-US" style="font-family: Times; font-size: 11pt;">Rear bench kick<o:p></o:p></span></span></div></td> <td style="border: none; padding: 0cm 5.4pt 0cm 5.4pt; width: 212.9pt;" valign="top" width="213"><div class="MsoListParagraphCxSpMiddle" style="margin-bottom: 16.0pt; mso-add-space: auto; mso-layout-grid-align: none; mso-list: l0 level1 lfo1; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;"><span class="Apple-style-span" style="color: #ffd966;"><span lang="EN-US" style="font-family: Symbol; font-size: 11pt;">·<span style="font: normal normal normal 7pt/normal 'Times New Roman';"> </span></span><span lang="EN-US" style="font-family: Times; font-size: 11pt;">Fast Feet<o:p></o:p></span></span></div><div class="MsoListParagraphCxSpMiddle" style="margin-bottom: 16.0pt; mso-add-space: auto; mso-layout-grid-align: none; mso-list: l0 level1 lfo1; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;"><span class="Apple-style-span" style="color: #ffd966;"><span lang="EN-US" style="font-family: Symbol; font-size: 11pt;">·<span style="font: normal normal normal 7pt/normal 'Times New Roman';"> </span></span><span lang="EN-US" style="font-family: Times; font-size: 11pt;">Bounding<o:p></o:p></span></span></div><div class="MsoListParagraphCxSpMiddle" style="margin-bottom: 16.0pt; mso-add-space: auto; mso-layout-grid-align: none; mso-list: l0 level1 lfo1; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;"><span class="Apple-style-span" style="color: #ffd966;"><span lang="EN-US" style="font-family: Symbol; font-size: 11pt;">·<span style="font: normal normal normal 7pt/normal 'Times New Roman';"> </span></span><span lang="EN-US" style="font-family: Times; font-size: 11pt;">Hands on head<o:p></o:p></span></span></div><div class="MsoListParagraphCxSpLast" style="margin-bottom: 16.0pt; mso-add-space: auto; mso-layout-grid-align: none; mso-list: l0 level1 lfo1; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;"><span class="Apple-style-span" style="color: #ffd966;"><span lang="EN-US" style="font-family: Symbol; font-size: 11pt;">·<span style="font: normal normal normal 7pt/normal 'Times New Roman';"> </span></span><span lang="EN-US" style="font-family: Times; font-size: 11pt;">Straight legs<o:p></o:p></span></span></div></td> </tr>
</tbody></table><div class="MsoNormal" style="font-size: small; margin-bottom: 16pt;"><span lang="EN-US" style="color: #ffd966; font-family: Times; font-size: 11pt;"> While the drills can be done anywhere, I really like doing them on a soft surface (Grass).<o:p></o:p></span></div><div class="MsoNormal" style="font-size: small; margin-bottom: 16pt;"><span lang="EN-US" style="color: #ffd966; font-family: Times; font-size: 11pt;">Note that the explosive drills are stressful on the body. Start slowly with a small number of reps.</span></div><div class="MsoNormal" style="font-size: small; margin-bottom: 16pt;"><span class="Apple-style-span" style="color: #ffd966; font-size: 15px;">We would typically do a selection of drill 4-6x for 20-80m duration. In between the drills we would jog easily or walk. As these drills are either technique or strength oriented, we aren't concerned on average heart rates.</span></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-2172824672447275683.post-68585627112118459652011-08-24T13:31:00.001+01:002011-08-24T13:32:30.807+01:00Nation Newspaper reports on Seychelles Triathlon<table align="center" border="0" cellpadding="0" cellspacing="0" style="font-family: verdana; font-size: 10px;"><tbody>
<tr><td class="site2" style="font-size: 11px; text-align: justify;"><span class="site4" style="color: white; font-size: 11px;"><b>Le Seychellois Baccus remporte le duathlon</b> - 24.08.2011</span><br />
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<b><span class="Apple-style-span" style="color: white;">Le Seychellois Franky Baccus s’est adjugé le duathlon disputé récemment à Beau Vallon, tandis que le Réunionnais Sébastien Mace avait raflé la première place lors de l'épreuve du triathlon.</span></b><br />
<span class="Apple-style-span" style="color: white;"><img align="baseline" alt="La Mauricienne De Falbaire" border="0" height="200" hspace="0" src="http://www.nation.sc/images/image25864" width="128" /> <img align="baseline" alt="Le Réunionnais Mace" border="0" height="200" hspace="0" src="http://www.nation.sc/images/image25861" width="124" /> <img align="baseline" alt="Le Seychellois Baccus" border="0" height="200" hspace="0" src="http://www.nation.sc/images/image25859" width="124" /></span><br />
<span class="Apple-style-span" style="color: white;">Dans l’épreuve du duathlon (2,5 kilomètres de course, 20 kilomètre cycliste et 5 kilomètres de course) chez les hommes, Baccus avait arrêté le chrono à 1 heure, 15 minutes et 10 secondes (1h15’10) suivi en deuxième position par le Mauricien Marco Ranglall (1h15’12).</span><br />
<span class="Apple-style-span" style="color: white;">Chez les tout-petits, le Réunionnais Guen Leung Zefong avait remporté l’aquathlon composé de 500 mètres de natation et 1,25 kilomètres de course à pied avec un chrono de 8 minutes et 17 secondes (8’17).</span><br />
<span class="Apple-style-span" style="color: white;">Les Réunionnais Thomas Ninon (8’21) et William Parcolle (9’24) avaient terminé deuxième et troisième respectivement.</span><br />
<span class="Apple-style-span" style="color: white;">Le meilleur Seychellois de cette course était Hayden Ah-Wan avec une quatrième place (9’49) et son frère jumeau Lenel avait pris la cinquième place avec un temps de 10’35.</span><br />
<span class="Apple-style-span" style="color: white;">Les frères Payet – Bertrand et Damien – avaient terminé sixième et septième respectivement avec 11’19, et 13’38.</span><br />
<span class="Apple-style-span" style="color: white;">Chez les filles, les Réunionnaises Clara Lavacat, Emeline Begue et Alice Abodie avaient terminé première, deuxième et troisième respectivement avec 8’50, 9’50 et 9’51.</span><br />
<span class="Apple-style-span" style="color: white;">Le Réunionnais Sébastien Mace était monté sur la plus haute marche du podium du triathlon sprint (750m de natation, 20 kilomètres à vélo et 5 kilomètres de course à pied) avec un temps de 1h03’53, suivi en deuxième place par son compatriote Simon Paillard avec un chrono de 1h04’00. Le Seychellois Nick Baldwin avait complété le podium avec 1h04’07.</span><br />
<span class="Apple-style-span" style="color: white;">Deux autres Seychelles, à savoir Simon Brierley (6e avec 1h06’12) et Rondy Monnaie (14e avec 1h30’35) avaient complété la distance, tandis que Ryan Govinden qui, après avoir sorti deuxième de l’eau, avait abandonné la course suite à des problèmes mécaniques avec son vélo tout terrain.</span><br />
<span class="Apple-style-span" style="color: white;">Seuls Govinden et Monnaie utilisaient le vélo tout terrain tandis que les autres coureurs avaient des vélos de course.</span><br />
<span class="Apple-style-span" style="color: white;">Sur la même distance chez les filles, la victoire était allée à la Mauricienne Candice De Falbaire avec un chrono de 1h17’10.</span><br />
<span class="Apple-style-span" style="color: white;">Elle était suivie en deuxième place par la Réunionnaise Sylvia Salesses (1h27’46) et une autre Mauricienne Amandine Gobarden (1h32’00).</span><br />
<span class="Apple-style-span" style="color: white;">Les frères jumeaux – Dim et Nath Mardama Nayagom – avaient pris les deux premières places du triathlon pour les plus jeunes – 15 ans et moins (375 kilomètres de natation, 10 kilomètres de vélo et 2,5 kilomètres de course à pied) en réalisant les chronos suivants : 37 minutes et 31 secondes et 39 minutes et 56 secondes. Le Mauricien Timothée Hugnin avait terminé troisième avec 42 minutes et 02 secondes.</span><br />
<span class="Apple-style-span" style="color: white;">La course chez les filles avait été remportée par la Réunionnaise Georgia Zheemba avec 45 minutes et 17 secondes et la Mauricienne Milena Wong avait terminé deuxième avec 45 minutes et 50 secondes.</span><br />
<strong><span style="color: white; font-size: xx-small;">G. G.</span></strong><br />
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<div class="separator" style="clear: both; text-align: center;"><span class="Apple-style-span" style="color: white;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/-KGqAISAc28?feature=player_embedded' frameborder='0'></iframe></span></div><strong><span style="color: white; font-size: xx-small;">Video By Paradise Triathlon Training</span></strong></td></tr>
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-2172824672447275683.post-19342962640952510672011-08-11T11:59:00.002+01:002011-08-11T12:02:00.226+01:00Indoor TrainingI would like to refer to Nick Baldwin's Blog entry from this week.................... Any Question directed to Nick will be forwarded to him ..............<br />
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<a href="http://nick-baldwin.blogspot.com/2011/08/indoor-riding.html"><span class="Apple-style-span" style="color: red;">http://nick-baldwin.blogspot.com/2011/08/indoor-riding.html</span></a><br />
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<h3 class="post-title entry-title" style="font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 12px; font: normal normal normal 22px/normal 'Trebuchet MS', Trebuchet, Verdana, sans-serif; line-height: 16px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0.75em; position: relative;"><span class="Apple-style-span" style="color: white;">Indoor Riding</span></h3><div class="post-header" style="font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 11px; line-height: 1.6; margin-bottom: 1.5em; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div class="post-header-line-1"></div></div><div class="post-body entry-content" id="post-body-5869153711469174895" style="font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 1.4; position: relative; width: 496px;"><div style="text-align: justify;"><span class="Apple-style-span" style="color: white;">Riding indoors is punishment to some, but it's something I've become accustomed to over the last 5 years. The last month of training has included a weekly 4 hour indoor ride at a high intensity, tougher than any Ironman ride. Whilst the breakdown of my long sessions differ from week to week, todays ride comprised of threshold and half-ironman paced efforts, with short rest intervals. Here's a sneak peak into my 'office':</span></div><span class="Apple-style-span" style="color: white;"><br />
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<div style="text-align: center;"><span class="Apple-style-span" style="color: white;">The set-up</span></div><span class="Apple-style-span" style="color: white;"><br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuJ2JZeqIj4u_bvwf2BxZfvftJKA4hUrUKRfdP9-jJFgbiA6V9DGpthGV5XPnxtowVXdbw6zm5FYfdWZ68BsZJS9FWsZU-_28-6gjJjYiTui6rfwyeMq9-ITXda71m17J6LngduCzTVsw/s1600/232323362.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-decoration: none;"><span class="Apple-style-span" style="color: white;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuJ2JZeqIj4u_bvwf2BxZfvftJKA4hUrUKRfdP9-jJFgbiA6V9DGpthGV5XPnxtowVXdbw6zm5FYfdWZ68BsZJS9FWsZU-_28-6gjJjYiTui6rfwyeMq9-ITXda71m17J6LngduCzTVsw/s400/232323362.JPG" style="-webkit-box-shadow: rgba(0, 0, 0, 0.0976562) 1px 1px 5px; background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; background-position: initial initial; background-repeat: initial initial; border-bottom-color: rgb(237, 237, 237); border-bottom-style: solid; border-bottom-width: 1px; border-color: initial; border-left-color: rgb(237, 237, 237); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(237, 237, 237); border-right-style: solid; border-right-width: 1px; border-top-color: rgb(237, 237, 237); border-top-style: solid; border-top-width: 1px; border-width: initial; box-shadow: rgba(0, 0, 0, 0.0976562) 1px 1px 5px; padding-bottom: 5px; padding-left: 5px; padding-right: 5px; padding-top: 5px; position: relative;" width="400" /></span></a></div><div class="separator" style="clear: both; text-align: center;"><span class="Apple-style-span" style="color: white;"><br />
</span></div><div class="separator" style="clear: both; text-align: left;"><span class="Apple-style-span" style="color: white;">What you see in the picture above is pretty simple. The fan is roughly one foot away from my face, the laptop just far away enough that it doesn't end up drenched in sweat, and of course, the Ironman South Africa age-group trophy instills extra motivation. But that's not all that's required - you need water... and a lot of it.</span></div><div class="separator" style="clear: both; text-align: center;"><span class="Apple-style-span" style="color: white;"><br />
</span></div><div class="separator" style="clear: both; text-align: center;"><span class="Apple-style-span" style="color: white;">The aftermath...</span></div><div class="separator" style="clear: both; text-align: center;"><span class="Apple-style-span" style="color: white;"><br />
</span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_Rl-53xu9RfjLombcv5cly1NX-KIFyTzohagYZV5YPuig9euVqNAahdRcSXGfH10iWIkClTmRufYopZP5pB18rP45kzUWafZTLneWYOLysn20Xu61doYiRQpMd_FttjjYSS2eb656xuA/s1600/232323361.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-decoration: none;"><span class="Apple-style-span" style="color: white;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_Rl-53xu9RfjLombcv5cly1NX-KIFyTzohagYZV5YPuig9euVqNAahdRcSXGfH10iWIkClTmRufYopZP5pB18rP45kzUWafZTLneWYOLysn20Xu61doYiRQpMd_FttjjYSS2eb656xuA/s400/232323361.JPG" style="-webkit-box-shadow: rgba(0, 0, 0, 0.0976562) 1px 1px 5px; background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; background-position: initial initial; background-repeat: initial initial; border-bottom-color: rgb(237, 237, 237); border-bottom-style: solid; border-bottom-width: 1px; border-color: initial; border-left-color: rgb(237, 237, 237); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(237, 237, 237); border-right-style: solid; border-right-width: 1px; border-top-color: rgb(237, 237, 237); border-top-style: solid; border-top-width: 1px; border-width: initial; box-shadow: rgba(0, 0, 0, 0.0976562) 1px 1px 5px; padding-bottom: 5px; padding-left: 5px; padding-right: 5px; padding-top: 5px; position: relative;" width="400" /></span></a></div><div class="separator" style="clear: both; text-align: center;"><span class="Apple-style-span" style="color: white;"><br />
</span></div><div class="separator" style="clear: both; text-align: justify;"><span class="Apple-style-span" style="color: white;">Including the bottle on the table, that's 5 litres of fluid and roughly 1000 calories required to get through the session. I'd drink more, but I'm limited by the number of bottles I own! Additional salt tablets are another necessity to replenish the minerals lost through sweating.</span></div><div class="separator" style="clear: both; text-align: justify;"><span class="Apple-style-span" style="color: white;"><br />
</span></div><div class="separator" style="clear: both; text-align: justify;"><span class="Apple-style-span" style="color: white;">There's a few things you don't see in the pictures, like the overhead ceiling fan or the air conditioning unit - did I mention that you get hot training indoors!? If there's no cooling devices then I'll struggle to get through a recovery session without heart rate escalating and sweat rate going through the roof. Two pairs of socks are required, not to double up, but to change half way through the session. For the long sessions I take my <a href="http://www.xendurance.com/" style="text-decoration: none;">Extreme Endurance</a> immediately before and immediately after the workout, just to keep those dead legs at bay. Music, podcasts and youtube videos (of past Ironman races) are the order of the day during the workout. </span></div><div class="separator" style="clear: both; text-align: justify;"><span class="Apple-style-span" style="color: white;"><br />
</span></div><div class="separator" style="clear: both; text-align: justify;"><span class="Apple-style-span" style="color: white;">If you've got the motivation and will power, indoor training is brilliant. There's no downhills or coasting, just constant pedaling. I'll admit that it's one of the most boring things you can possibly do, but if you break down the session into structured intervals then time will pass by more quickly. The mental aspect is not to be overlooked. Long indoor rides will likely leave you wanting to take up golf and walk away from triathlon, but they give you a mental fortitude that you can draw upon in races. If you can do 5 hours indoors (speaking from experience it's not for the faint hearted), then 112 miles will seem easy. Having said that, I'm looking forward to the next long ride outdoors!</span></div></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-2172824672447275683.post-91655721033990039672011-08-04T14:47:00.001+01:002011-08-04T14:49:48.171+01:00Brick Session Training<span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 1px; -webkit-border-vertical-spacing: 1px; border-collapse: collapse; font-family: Verdana;">Yes I know Triathlon, 3 sports, however "Brick training" refers to training on 2 disciplines most of the time, one after the other or with very minimal or no interruption between. Most of the time the classic brick session is bike/run, however the other variations are swim/bike or even swim/run (aquathon) aswell as run/bike (duathlon).</span><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQadf22GkCCm5jAIWcZkd-IrtsnZRpXMiqihRtdi10Y_3MWhMt0DauGEXWc6lroKXVVZzKJx7j0HmbrSqTuNNRZiuEg8ymjxjju1JJqwKjmRfc4V8zX6_kjoTTHoyLLmY88X9mWv1EiqQ/s1600/SANY0056.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="112" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQadf22GkCCm5jAIWcZkd-IrtsnZRpXMiqihRtdi10Y_3MWhMt0DauGEXWc6lroKXVVZzKJx7j0HmbrSqTuNNRZiuEg8ymjxjju1JJqwKjmRfc4V8zX6_kjoTTHoyLLmY88X9mWv1EiqQ/s200/SANY0056.JPG" width="200" /></a></div><span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 1px; -webkit-border-vertical-spacing: 1px; border-collapse: collapse; font-family: Verdana;"><br />
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<span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 1px; -webkit-border-vertical-spacing: 1px; border-collapse: collapse; font-family: Verdana;"><b>Swim/bike brick:</b></span><span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 1px; -webkit-border-vertical-spacing: 1px; border-collapse: collapse; font-family: Verdana;"> while you are swimming, a lot of triathletes will want to use your legs as little as possible or else you may have a hard time when you get on your bike before you start feeling comfortable. A swim/bike workout that simulates race conditions will help you minimize this problem. A couple of suggestions are to use your legs more (that is to kick more which you should do!!) during he last 50-100 meters of your swim to get more blood flowing to them. Also, start your bike portion using an easier gear than the one you plan on using during the main part of the race. This will give your legs a chance to get used to the new sport and accumulate less lactic acid than they would if you started from the beginning with a tough gear. </span><br />
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<div class="MsoNormal"><span style="font-family: Verdana;">3 x (500m swim + 5 mile bike). I believe this is more useful and time efficient than doing a 1500m swim followed by a 15 miles bike, because you will switch sports 6 times instead of only once. This is dependant on the swim facility not easy in the UK to be in and out of water and also wetsuit.</span></div><div class="MsoNormal"><span style="font-family: Verdana;"><br />
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<div class="MsoNormal"><span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 1px; -webkit-border-vertical-spacing: 1px; border-collapse: collapse;"><span style="font-family: Verdana;"><b>Bike/run bricks,</b> mainly because the transition between bike and run is the toughest of the two during a triathlon. </span></span><br />
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</span></span></div><div class="MsoNormal"><span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 1px; -webkit-border-vertical-spacing: 1px; border-collapse: collapse;"><span style="font-family: Verdana;">Sprint triathlon workout: (15 min bike + 3min run) - repeat three or four times.</span></span></div><div class="MsoNormal"><span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 1px; -webkit-border-vertical-spacing: 1px; border-collapse: collapse;"><span style="font-family: Verdana;">Olympic triathlon workout: (20min bike + 10min run) - repeat three or four times.</span></span></div><div class="MsoNormal"><span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 1px; -webkit-border-vertical-spacing: 1px; border-collapse: collapse;"><span style="font-family: Verdana;">70.3 triathlon workout: (30min bike + 15min run) - repeat two or three times</span></span></div><div class="MsoNormal"><span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 1px; -webkit-border-vertical-spacing: 1px; border-collapse: collapse;"><span style="font-family: Verdana;">IM triathlon workout: (3hr bike + 20min run) - do not repeat, however can do 70.3 repeats for IM Brick training</span></span></div><div class="MsoNormal"><span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 1px; -webkit-border-vertical-spacing: 1px; border-collapse: collapse;"><span style="font-family: Verdana;"><br />
</span></span></div><div class="MsoNormal"><span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 1px; -webkit-border-vertical-spacing: 1px; border-collapse: collapse;"><span style="font-family: Verdana;">When I do these kind of bricks,I try to do out and back runs with time, you could use a track and run distance rather than time set your turbo up on track side. I force myself to run fast and time myself and use heart rate. I push on the bike, <b><i>but the run needs to be the hard part of the workout. </i></b></span></span><br />
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<span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 1px; -webkit-border-vertical-spacing: 1px; border-collapse: collapse;"><span style="font-family: Verdana;">I am trying to get my body used to running fast as soon as I get off the bike. You are training to adapt to this for race environment.</span></span></div><div class="MsoNormal"><span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 1px; -webkit-border-vertical-spacing: 1px; border-collapse: collapse;"><span style="font-family: Verdana;"><br />
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<span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 1px; -webkit-border-vertical-spacing: 1px; border-collapse: collapse;"><span style="font-family: Verdana;">By doing a series of short repeats you also switch sport (and therefore muscles used) several times in the same workout. You are teaching your legs and body to switch as fast as possible and as efficiently as possible between two very different kinds of effort. </span></span><br />
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<span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 1px; -webkit-border-vertical-spacing: 1px; border-collapse: collapse;"><span style="font-family: Verdana;">I would consider a series of short repeats more efficient then doing the two sports one after the other, especially when you are short on time. For example set your turbo trainer up track side or garage/garden and ride 10min + run 2min (800m) repeat 5 times. You decide, DON'T GO OUT TOO FAST </span></span><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrotaepvcf3bIWGzM5Nj4o-e0YpRpiPNU8qhMKZJlLRllAggPUCsFuyjNtEo0OfCM2CqJVRqwTEuMqv9GAg21Bn5ej4U8TbRL2ULZWExsgVFQ4D107uWMAM-Pml7wxyCyIrjYBULz_h0M/s1600/IMG_5199.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrotaepvcf3bIWGzM5Nj4o-e0YpRpiPNU8qhMKZJlLRllAggPUCsFuyjNtEo0OfCM2CqJVRqwTEuMqv9GAg21Bn5ej4U8TbRL2ULZWExsgVFQ4D107uWMAM-Pml7wxyCyIrjYBULz_h0M/s200/IMG_5199.JPG" width="133" /></a></div><span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 1px; -webkit-border-vertical-spacing: 1px; border-collapse: collapse;"><span style="font-family: Verdana;"><br />
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<div class="MsoNormal"><span style="font-family: Verdana;"><b>FIRST TIME BRICKIES,</b> you should get used to them before attempting the kind of workouts described above. Start with a 1 mile run or run/walk after every bike ride. You can start by walking briskly when you get off the bike and them move to a jog or run within ¼ to ½ mile. You can also attempt your first brick by biking in the morning and then running in the afternoon or after a 1 to 2 hour break. </span></div><div class="MsoNormal"><span style="font-family: Verdana;">When you stop biking and start running the legs feel “strange” and heavy and the heart rate goes up, as our body tries to switch the blood from flowing into the muscles used for biking to those used for running. This feeling is more pronounced at the start of the run and usually the legs get better as time passes - although probably never as fresh as those you have when you run without biking before it (I wonder why?! ). Brick workouts help shorten the time our legs take to start feeling more normal thus allowing us to run better and faster. It is not uncommon to experience cramps when starting to run after biking, especially if you are not used to it. As usual, listen to your body and slow down if you feel a cramp coming. A gel and electrolyte or water will also help if you are experiencing cramps due to the decrease in muscle fuel.</span></div><div class="MsoNormal"><span style="font-family: Verdana;"><br />
</span></div><div class="MsoNormal"><span class="Apple-style-span" style="font-family: Verdana;"><b>BACK 2 BACK SUPER SPRINTS</b></span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcBYTmoI31MrXCaefPxGCaY_OvtqiJe6JVpEyZrqnTuFHl2cXr7qDCyWc56yrnMh06kcuUXBBmpPsJAI0pbyFeSX1tId2wm1sfMfG-Gs0ctTeHyYSDfFGI1maTgpB1sPjd0SVCfeOj19g/s1600/IMG_5069.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="133" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcBYTmoI31MrXCaefPxGCaY_OvtqiJe6JVpEyZrqnTuFHl2cXr7qDCyWc56yrnMh06kcuUXBBmpPsJAI0pbyFeSX1tId2wm1sfMfG-Gs0ctTeHyYSDfFGI1maTgpB1sPjd0SVCfeOj19g/s200/IMG_5069.JPG" width="200" /></a></div><div class="MsoNormal"><span class="Apple-style-span" style="font-family: Verdana;">If you have the climate and location for a back 2 back tri then this is a great session. Whilst athletes were on the Paradise Tri Training camp <a href="http://www.paradise-tri-training.co.uk/"><span class="Apple-style-span" style="color: #e69138;">www.paradise-tri-training.co.uk</span></a> in February this year they took part in a .......</span></div><div class="MsoNormal"><span class="Apple-style-span" style="font-family: Verdana;"><br />
</span></div><div class="MsoNormal"><b><span class="Apple-style-span" style="font-family: Verdana;">B2B super sprint - </span><span class="Apple-style-span" style="font-family: Verdana;">swim/bike/run/swim/bike/run </span></b></div><div class="MsoNormal"><span class="Apple-style-span" style="font-family: Verdana;"><b>200m/10km/3km/200m/10km/3km</b></span></div><div class="MsoNormal"><span class="Apple-style-span" style="font-family: Verdana;"><br />
</span></div><div class="MsoNormal"><span class="Apple-style-span" style="font-family: Verdana;">they also did a </span></div><div class="MsoNormal"><span class="Apple-style-span" style="font-family: Verdana;"><br />
</span></div><div class="MsoNormal"><span class="Apple-style-span" style="font-family: Verdana;"><b>bike/run </b></span></div><div class="MsoNormal"><span class="Apple-style-span" style="font-family: Verdana;"><b>(20min Tempo bike - 10min easy ride) x 4 (2hr ride)</b></span></div><div class="MsoNormal"><span class="Apple-style-span" style="font-family: Verdana;"><b>30min run </b></span></div><div class="MsoNormal"><span class="Apple-style-span" style="font-family: Verdana;"><i>all at 1/2 IM pace even with tough climbs on the route.</i></span></div><div class="MsoNormal"><span class="Apple-style-span" style="font-family: Verdana; font-size: x-small;"><br />
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</span></div></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-2172824672447275683.post-75793613329393564852011-07-14T22:40:00.000+01:002011-07-14T22:40:12.597+01:00Swim Threshold T100<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;">Today I was coaching at a local Triathlon club in Norfolk, through the past weeks we have been working through technique. Learning how we swim and what we as Triathletes are trying to achieve within the swim leg, "Get from A-B as quick as possible and using a little energy as possible". We have started right back at basics, BODY POSITION, KICKING & HAND ENTRY, we are now week 3 so having covered those 3 we have more to come. </span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;">Tonight we looked at utilising T100 within our swim sessions and how we can benefit from using T100. </span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;">What is T100?</span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;">Swim time for 100m at "threshold pace". We want to achieve "threshold pace", a pace that is "comfortably hard." That means you're approaching the border between an effort that can be maintained for long period of times and one that causes the muscles to burn to the point where you're unable to continue. We use Threshold pace workouts to improve swimming speed over long distances. Determining your threshold pace is the first step in allowing you to move faster through the water for longer periods of time.</span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;"><span style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">How do I get T100?</span></span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;"><span style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">Warm up 400m Easy swim</span></span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;"><span style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">5/6 x 50m Slightly faster pace</span></span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;"><span style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"> Timed 1000m straight swim , <i>You will do this at the fastest pace that you can maintain throughout the entire distance. This can be done without stopping, or you can do shorter distances such as 10x100m at a time with very short rests in between and recording splits to gain average.</i></span></span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;"><span style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><span style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">Cool Down 200m</span></span></span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;"><span style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><span style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><i><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;"><b>Record your time and divide by 10, this will be your T100 pace, the swimming pace per 100m that you can use to design threshold workouts for yourself.</b></span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;"><span style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><span style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><span style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;"><span style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><span style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><span style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">The goal is to cover 1000m in the least amount of time possible, while keeping a steady pace throughout. In other words, don't start out too fast and then burn out at the end. You will get better at determining this with more swimming experience, so in subsequent weeks, as you repeat the test, it will become a better measure of your true "T" pace.</span></span></span></span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;"><span style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><span style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><span style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"></span></span></span></span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;">Performing 100m repeats at your threshold pace will improve your performance. Therefore, it will be necessary to repeat this test at regular intervals to insure that you are getting the most benefit from your threshold-pace swims.</span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: small;"><span class="Apple-style-span" style="font-size: 13px;">Once you have your T100 time you will looking to add this time with Recovery (10-20sec) and therefore gaining what is known as a "Swim Time". Using your Swim Time in intervals, reps, Pyramids and ladders swim sessions you gain increase your threshold pace. You can vary the main set as much as you wish but bear in mind the T100 and monitor the Rest period, because if you swim faster you get more rest time. You need to pace your splits so that you can maintain threshold pace and improve it. </span></span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: small;"><span class="Apple-style-span" style="font-size: 13px;">Example ........</span></span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: small;"><span class="Apple-style-span" style="font-size: 13px;">T100 = 1:30min (90sec)</span></span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: small;"><span class="Apple-style-span" style="font-size: 13px;">Swim Time = 1:50 (T100 + 20sec rest)</span></span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: small;"><span class="Apple-style-span" style="font-size: 13px;">Main Set </span></span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: small;"><span class="Apple-style-span" style="font-size: 13px;"> 1 = 4 x 50m Swim off 55 sec</span></span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: small;"><span class="Apple-style-span" style="font-size: 13px;"> 2 x 100m " " 1:50 min</span></span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: small;"><span class="Apple-style-span" style="font-size: 13px;"> 1 x 200m " " 3:40 min</span></span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: small;"><span class="Apple-style-span" style="font-size: 13px;"> 2 x 100m 1:50min</span></span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: small;"><span class="Apple-style-span" style="font-size: 13px;"> 4 x 50m 55sec</span></span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: small;"><span class="Apple-style-span" style="font-size: 13px;">2 = 10 x 100m Swim off 1:50min</span></span><br />
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</span></span>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-2172824672447275683.post-44772477696026021802011-07-13T12:58:00.000+01:002011-07-13T12:58:57.722+01:00Blog LaunchParadise Tri Training is approaching it's first successful year of many to come. Having launched our website <a href="http://www.paradise-tri-training.co.uk/">www.paradise-tri-training.co.uk</a> in October 2010 we have held our first training camp in February 2011. With athletes from the first camp competing in Enduroman Decaman (10 IM's in 10 days), 70.3 Majorca, Quelle Challenge Roth, ECO Healing Seychelles Marathon and 1/2 and Ironman South Africa, with many more races to come for the season.<br />
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Whilst on the camp athletes were able to "Train in Paradise" and also appreciate the culture and people of Seychelles. With the train sessions being constructed to the athletes ability and also the climate and conditions of Seychelles, athletes were able to kick start their season with sunny weather and personal challenges. The future of Paradise Tri in Seychelles is bright and will change slightly, with the direction of Triathlon Holidays. Allowing the athlete to travel with non-training partners and still have quality sessions and relaxing comfort and beauty of Seychelles. We will be looking to still providing a base for clubs/teams/groups to go to Seychelles and be accommodated at the Football Academy for a Training Camp. However we are also providing the Triathlon Holiday with the accommodation being located in villa style self catering facility, in house chef if required for local Seychelles cuisine and also in house Triathlon Coach for training in and around your holiday. <br />
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Back in the UK Paradise Tri has been involved in swim/bike/run coaching, video analysis, coach education nationally, open water swimming introduction session and also active within Tri-Anglia Triathlon club based in Norfolk.<br />
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With the launch of the <a href="http://www.paradisetri.blogspot.com/">www.paradisetri.blogspot.com</a> this is to provide not only Paradise Tri News and information but also for us to provide you with exclusive training tips, topics, sessions, discussions and even results of races that Paradise Tri Athletes have entered or linked with. We would be interested in hearing what you would like to see in addition to the above on the Blog, by this please subscribe to us and Join us by clicking the box and filling in a few details.Unknownnoreply@blogger.com0