Health and Fitness

Endurance Athletes, especially Ironman, should have one main objective during a triathlon: that is to maximize wattage (power) and speed (velocity) while minimizing muscular fatigue and depletion of energy stores. This is where triathlon becomes a science. To achieve this goal is huge. For this article we will call it the, “triathletes holy Grail” or THG.

The athlete who achieves the THG the most efficiently will be the first one to cross the finish line. The athletes who only achieve part of the THG will have far less dramatic results.

By utilizing the science of triathlon – basic bio mechanics and physiology – to the three legs of triathlon (swimming, cycling and running) an athlete can accomplish the holy grail with optimum efficiency.

So in this article, I’ll explain how to use the basic biomechanical relationship between mechanical levers and torque to positively affect three keys to efficiency in the three specific components of swimming, biking and running. Next week, I’ll teach you more science of triathlon, and how to use the basic physiological relationship between the body’s energy systems and muscle fibers to prepare for peak performance.

Lets start off with the relationship between a mechanical lever and torque.

The human body is a made up of may leavers (bones) that are attached to different rotational points such as the elbow, knee and hip. Imagine you are grasping your running shoe in your hand, while your arm is stretched away from your body and your elbow has zero bend. in this case the shoulder becomes the center of rotation. The lever is the the length of the arm between the shoulder and hand, the force is the weight of the shoe.

The weight or force of shoe being held away from the body is causing torque at the shoulder. Torque at the shoulder is calculated by multiplying the length of the lever (the arm) and the force (the shoe’s weight). As a result we can decrease the torque at the shoulder by decreasing weight of the shoes or shortening the arm length. Here is an example if the shoe is 1lb and your arm is 3 feet long, the shoe produces a torque at the shoulder of 3 foot lb’s. If you bring the shoe closer so your hand is 2 feet away the shoe is only 2 foot lb’s of torque. If you lighten the to half a pound but the arm is still 3 feet the shoe produces 1.5 foot lbs of torque.

Here’s where some people get confused. The lever arm length is not determined by distance of the lever itself, but rather by the perpendicular distance from the point of force application to the center of rotation.

Torque at the shoulder is decreased by dropping the arm down or by bending the arm closer to the body. You can bring the torque of the shoulder down to almost zero by letting the arm hang straight down by the side. Pressure at the shoulder in this case is just down ward force not torque.

Now let’s quickly assume the arm is back up completely straight at the side holding the shoe, and the shoe is producing a downward torque on the shoulder. There is one more source of torque: the torque in the opposite direction needed to keep the arm up. As you may have guessed, this torque is produced by the muscle itself, or, in this case, the rotator cuff and deltoid muscles. By contracting, or shortening, they produce a torque at the shoulder joint that opposes the downward torque of the shoe.

So why the heck is this geek-speak important for triathletes and the science of triathlon Here’s why: because the amount of torque produced in a joint determines how much force the muscles must produce to resist that torque. And by minimizing torque production at a joint in one direction, a triathlete can minimize fatigue, and by maximizing torque production at a joint in the opposite direction, an endurance athlete can maximize power and velocity. As you can see, this is crucial in pursuing the the holy grail of triathlon – the first part of which is maximizing wattage and speed.

The next article will show you how you can use the concept of science in triathlon detailed above to minimize “bad” torque and max out “good” torque to make you a faster athlete.

Want more knowledge on the Science of Triathlon? Then go to Rock Star traithlete academy a sign up to get you free tips loaded with scientific research to make you a better triathlete. Free reprint avaialable from: The Real Science Of Traithlon.

written by Ben Greenfield \\ tags: Exercise, fitness, science of triathlon, sports, Triathlon, triathlon training

When I first started doing triathlons, I set a goal of finishing an Ironman. The ultimate distance, it covers a 2.4 mile swim, 112 mile bike, and 26.2 mile run. But I encountered a similar problem as most people – finding the time to train. Finishing an event of that distance requires an unbelievable weekly time commitment for training.

At the time, I was in law school. Fast forward to 2008, when I started training for my first Ironman. I was working full time with a family. I had limited time to train. So I set up my training schedule accordingly, and I still use it today.

1) Monday:

When I was in law school, I did my long run on Saturday. I did my long bike on Saturday. I accomplished nothing else on the weekend. I spent the rest of the time recovering with my legs up on the couch. I knew I had to change this. So I switched my long run to Monday. The benefits have been enormous. I actually look forward to my long run because it is a great jump start to the work week. Plus, because I have to go to work, I don’t have the opportunity to use my long run as an excuse to be unproductive.

2) Tuesday Bike:

After hard workouts on Sunday and Monday, the long bike and long run, I am ready to take it easy. Enter the Tuesday recovery bike ride. I spin in the small chain ring for forty-five to sixty minutes and generally just enjoy that I am able to swim, bike, and run.

3) Wednesday Swimming:

I generally only swim once per week, and it is on Wednesday. Swimming will never be my strength, and it is the shortest part of the race, so I choose not to focus on that discipline. I try to get a mix of distance and speed in my workout. That means a longer warm up and cool down, and some intervals or repeats in the middle. Occasionally, about once every four weeks, I will do an entirely distance-based swim.

4) Thursday Speed Bike:

After two days of not pounding on my legs, I have a hard bike workout on Thursday. Generally between sixty and ninety minutes, I focus on form, cadence, and speed. In the winter months, I head to a spinning class or use my indoor trainer for results.

5) Friday Speed Run:

My Friday run is reserved for tempo or speed work. While people have different definitions of tempo, I generally regard it as a ten to fifteen minute warm up, followed by twenty-five to forty minutes of lactate threshold pace, followed by a ten minute cool down. If I am at the point in my training plan that calls for speed work, then I will run 800-meter repeats, with a proper warm up and cool down.

6) Saturday:

I only lift weights once per week. I just don’t have time to do any more than that. Something has to give. But I make the session worthwhile, by doing a circuit of five exercises and repeating the circuit four times. I also work my abs for about twenty minutes, which usually ends up being around eight sets with a short rest in between.

7) Sunday Bike:

On Sundays, every Sunday, I try to bike for fifty-plus miles. Consistently doing a long bike ride throughout the year has had a wondrous impact on both my base endurance and on my biking ability. Plus it is fun to be out on the roads when there are few cars.

Two pieces of advice:

After just about every bike workout, I get out for a quick run to get my legs used to the transition. This is usually only one to two miles, but occasionally I make them longer as a race draws near.

I also add a swim session on Saturday later in the season. This is a short session, but helpful. Plus it’s warm outside and being in the pool just feels right.

Looking for more triathlon training tips for the busy adult, then visit the Ironman Attorney.

written by David J. Marquardt \\ tags: Exercise, ironman training, ironman triathlon, triathlon training, triathlon training schedule, triathlon training tips

It’s an all-too-common scenario in triathlon – you’ve signed up for, trained for, and completed your race. The finish-line pictures have been taken, the post-race parties and high-fives from friends are now past, the swim, bike and run sessions in your planned-out program are over, and suddenly you have a big, empty void in your life.

You feel lost. As though a part of you is dead.

You aren’t alone. This phenomena is called the “post-race blues”, and it happens to basketball players after they win a big tournament, tennis players after they achieve their desired ranking, golf players after they conquer a new handicap, or football players after they win the championship.

The post-race blues are entirely natural. Just think about it: if you had infinite amounts of joy, satisfaction, and self-fulfillment after accomplishing your goal, then you’d never have any incentive to move on to another goal! You’d just sit around basking in gumdrops, rainbows, and sunshine the rest of your life.

If it weren’t or post race blues triathlon might not even exist as one race may be all people need! Post race blues are often a reality for many athletes and they need to be tackled so you can move on to bigger and better things. This article will give you 3 processes to use to beat your own post race funk.

How To Beat the Post-Race Blues Step #1: Make note of your Journey. Post race blues can be multiplied by lack of closure. Writing can be a great way to release all kinds of buried emotions that need to let out. Other option can be making a video, blogging or other projects with photos you may have. Answer these questions, what did you do? How did you prepare? How do you feel during the race? How did you feel post race? What could you do to make every thing better?

How To Beat the Post-Race Blues Step #2: Reboot and Refresh. If you try to “mask” your blues by jumping right back into swimming, cycling and running, you might last a couple weeks before mental fatigue and boredom set in. The same can be said for individuals who “Qualify for Kona” and jump right back into hard training, or don’t get the PR they wanted, and jump right back into hard training. So instead, you should “reboot and refresh”. How? Pick up a new sport (like golf), choose a new hobby (like studying red wine or playing the guitar) and find other sources of joy and fulfillment (like hanging out with your friends and family). Give yourself 2-3 weeks of complete down-time without any pressure to swim, bike or run.

How To Beat the Post-Race Blues Step #3: set a New Goal. The hole you have created by achieving your goal is begging to be filled with a new dream to strive for. After you feel refreshed and ready to go do some research and find a new event that makes your heart do flips and sign up ASAP so you are committed. It doesn’t have to be a race it can be getting a six pack or learning how to paint. Go with what spikes your emotions.

By following these three steps to beat the post-race blues, you can avoid the trap that many fall into: achieving a goal, becoming depressed from the empty void, then gaining 30 pounds or giving up on their sport because they just don’t know what to do next.

Ready to smash your Post Race Blues away and start racing again? Go to Rock Star Triathlete Academy and get your free triathlon training and racing tips. This article, Post-Race Blues And Triathletes is released under a creative commons attribution licence.

written by Ben Greenfield \\ tags: Exercise, post race blues, sports, Triathlon, triathlon post race blues, triathlon training

Imagine triathlon like a climb up a tall mountain. There are six triathletes on the journey to the top of the mountain and at the peak of this mountain is a wise triathlon guide who has the knowledge to address any and all questions that may arise.

All of the athletes struggle on the way up the mountain with many different types obstacles on the way up the mountain. Once at the top the wise triathlon guide emerges into the cave.

The first triathlete gets to the top of the mountain worn out and says, “I was fast but I got slower and slower on my journey up the mountain.

The wise triathlon training guide replies, “You have underdeveloped endurance. Instead of performing slow aerobic training or short intervals, do long tempo efforts and longer intervals in your training. Perform efforts of 4-10 minutes long when running and 10-20 minutes for cycling at 75-85% intensity. ”

Competitor number two shakes his head with frustration. “I have been losing races to others in the final 200 meter sprint to the top of the mountain.”

With an understanding nod, the triathlon training guide responds, “You need some fast finish key workouts, young competitor. Try to include a final fast effort at the end of a weekly swim, bike or run that becomes progressively faster as the workout lasts, then finishes with a maximum pace fast effort, such as a 1/2 mile hard run, a 5K hard bike, or a 200 meter hard swim.”

The third competitor grimaces from soreness, “My legs got very tired every time the mountain got steep.”

“you have week legs,” the guide answered, “Do steep hill intervals for time in low cadence. Be sure to include squats and lunges with heavier type weight rather than hanging out at yoga all the time.”

The fourth triathlete states, “I was grumpy and felt dizzy while I was racing.”

The triathlon guide smiles and hands the athlete a gel, “consume a few of these and you will be good to go.”

The fifth triathlete stumbles forward with gel on his face, “my energy was fine, but I flet like I wanted to puke, I need another gel too.”

“wrong,” the guide states, “you ate too much and too much blood was rushing to the stomach. Next time remember that triathlon is no buffet line.”

The last triathlete shrugs, “This sport hurts so much. I hurt my ankle, my joint ache and the front of my shoulder is painful”

To this the guide responds, “You are weak and imbalanced. You need more single leg drills, rotator cuff and flexibility work. Be sure you are using gear that fits correctly. The sport should feel good.”

And with that, the six competitors turned around for the easy descent down the mountain, eager to try the climb again with their newfound knowledge. The triathlon training guide smiled with satisfaction and disappeared into his cave.

For the most comprehensive free triathlon training guide go and sign up for free tips at Rock Star Triathlete Academy Get a totally unique version of this article from our article submission service

written by Ben Greenfield \\ tags: Exercise, fitness, sports, Triathlon, triathlon training, triathlon training guide

The Rock Star Triatlete Academy had triathlon book expert Staley Krause on to do an interview. On the interview Staley gave some excellent suggestions on what are some great books for triathletes to read. The books covered several areas such as inspiration, education, nutrition and cross-training.

Here were some of her triathlon training book picks she detailed during her interview at the Rock Star Triathlete Academy.

Inspirational Triathlon training book best choices – Theses are the top 5 triathlon books that will help you get pumped up to get through training or even a race when things get tough.

1. The Extra Mile, Rodale Books. A tale of how a under dog came to win one of the hardest ultra distance running events in the world.

2. My Triathlon Family, Glen McGowean. This book incorporates ideas on how you can get your family involved in the sport of triathlon.

3. You Go Girl! The best is yet to Comeby Darlene Ballard (anthology) The story of a woman who went through many mental challenges on the path to racing a triathlon.

4. The Meaning of Triathlon, Brian Brode. Stories from many on why they race in triathlons

5. Slow Fat Triathlete, Jayne Williams. Triathlon is not just for the super ripped and fit. This book proves it.

Educational triathlon training book picks – If you desire to learn more tips and tricks that will help you become a stronger triathlete then these books are perfect for you.

1. Triathlete in Transition, Ironstruck. A book on how to go from athlete to triathlete

2. Championship Triathlete Training, Human Kinetics. A great book for advanced athletes looking to get on the podium.

3. Runners Edge, Human Kinetics

Nutrition & Cross Training Triathlon Training top Book Picks – Cross training and nutrition both have huge impacts on your triathlon training and racing. these books will assist you to get honed in and have your top performance.

1. Top 12 Resistance Training Routines for Triathletes, Ben Greenfield

2. Holistic Fueling for the Ironman Triathlete, Ben Greenfield

3. Endurance Sports Nutrition, Human Kinetics. Covers the nutritional demands of different endurance sports and how to fuel for them.

No matter what your level or experience the books above will give you some excellent information that, if applied, will take your triathlon performance to the next level.

Looking for more information from Triathlon Training Books? The go sign up for your free tips at Rock Star Triathlete Get a totally unique version of this article from our article submission service

written by Ben Greenfield \\ tags: Exercise, fitness, sports, Triathlon, triathlon training, triathlon training books