Some training tips
Try using a heart rate monitor in training.
I refer you to Mark Allens home page for this. Scroll to the bottom of the homepage(markallenonline.com). His comments seem to be based around stopping yourself doing too much in the hard zone. This will be true and useful to some. It also gives a guide for calculating your HR zones, but I would highlight that it is only a guide.
Also like his article on speed training and the bit on listening to your body even more though and I will be trying his advice. After all he is one of the all time greats. I prefer to listen to someone who has been there, but that is just me. Not all of what the best athletes say will hold true for us all though as our physiological systems can respond differently. The most obvious being male versus female physiological differences.
The reasons I say for using a HR monitor is to start getting an idea of what is actually happening during your racing and training. It is another tool for reading your body.
Basically I have been doing too little in the hard zone in training. And my HR results on race day helped prove that to myself. Managed to hold a HR of close to 160bpm for 5 hrs 43mins on a tough cycle course. That was way higher than I thought possible for myself. So I should incorporate some interval training on the bike where my HR at least goes arond 160bpm. Proper intervals of at least a few minutes duration that is!
Plan your triathlon and racing season.
Another heading from the same site refered to above but can assure you the following is my own ideas.
This is required because of the difficulty for age groupers to even enter some races. Enter early. The further out you know the races you are doing the better you can prepare(obvious really). Acheiving the goal of getting into your countries age group team will be more easy if you plan it a year out. There is more to it such as the cost which can be prepared for also in advance. It just is better to plan ahead in most cases; that doesn't mean you can't leave some flexibility in your race calendar however. You want to win? Then make a miticulous plan, just don't forget to enjoy the process occasionally.
Ask someone if you are unsure.
No one can do it by themselves. Getting good advice early on can save alot of wasted time. Now I do have one coach in mind to contact. A certain coach who has produced the very best results. How did he do it I am not sure. The only way to find out might be to give him a go.
Like to think I know the answers to success. Really that is a bit arrogant, because no one knows all the answers. The best results of all the elites really come from a combination of coaches and motivational sources.
My excuse is that I can't get along to regular swim squads. A valid excuse because believe a swim coach( settiing up a good plan for your needs), and squad training to be essential. Making excuses is also a bad approach as there are usually ways to try and mitigate things. Have come up with some but will post about that later if I can prove it right.
Get your body to your correct body weight and proportions for your distance/sport.
Will let you work that one out yourselves. But can only say it is very important. Many will say it comes with the training, but for some it requires consciously working towards it.
This guy(me) weighed in at 85kgs on raceday, and looks like he needs to loose a few kilos of upperbody weight. Carrying extra weight on long runs just isn't working. Even on long training runs I was coming to a standstill at about 30kms. And from 30kms on raceday it was the ironman shuffle to the finish line.
'Train in Spain'.
Had a few spare days in Valencia due to the America's cup finishing several days earlier than my expectations/wishes, so managed a couple of long runs.
The title of this 'Train in Spain', come into my mind for several reasons but mainly as it fits comfortably for me.
Most of us have role models and one of my favourites in endurance sport is Paula Radcliffe from England. Anyone who can break a world record in a sport that has been around some time is impressive. Granted, the depth in the womans marathon fields doesn't match the mens but hey, it was still a good time. A recollection from a few years back was that she did a block of solid training in Spain, before breaking the world record. Another event in a much shorter race of the olympic games was also inspiring.
It is no surprise to me to see that the 'numero uno' male and female in olympic distance triathlon come from Spain and Portugal at the time of writing.
'Train in Spain' could be more broadly put as 'train in a warm/hot climatic area'.
The reasons below are my own generalisations of why training in such a climate is useful :
- the bodies muscles are warmed up from the beginning,
- it is a bit easier to keep weight of the body due to less energy requirements for maintaining body temperature,
- it's good for speed training as running clothes used are lighter and the muscles stay warm. The blood circulation is detrimentally affected if the muscles are cold,
- it's good race simulation, as running in heat is similiar to pushing yourself to the maximum. That is your body is going to be generating alot of heat during races and it helps if you are used to this,
- for most endurance sports maintaining a lower body mass index helps to acheive the desired/winning VO2 max(oxygen/glycagen energy output). Put in more everyday words it is attaining the best weight to power generating ratio.
By the way the writer of this blog is not an expert in 'training/coaching', however my background knowledge does definitely entail the basis of physiology and 'sports injury basics'.
My background knowledge is a 'BSc' majoring in Physiology(1992), a 'post graduate bachelors degree' in a medically related field BVSc(1995) and a 'diploma of teaching and learning'(2005).
This blog is the writers generalisations/interpretations. This is particularly stated because, what is useful information for one person may not be right for someone else(eg. different body physiologies and changes with age).
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