Category Archives: Sports
The triathlon bikes give the facility of avoiding drafts as it is used in many other forms of road racing by other cycle users. Thus the tri-athletes can have the advantage of reduced wind resistance. The specially designed triathlons bikes have various special features that are intended to provide the racers with comfort. The mostly obvious & unique features of triathlon bikes are the handle-bars, which are often referred as aero bars.
On the other hand, various components of the frames of triathlon bikes are designed in a way so that they match with aerodynamic profile. The frame tubes of triathlon bikes are designed to have an oval or tear drop cross section, instead of circular cross sections used in other bikes. The handle bars of the triathlon bikes comes in a flat shape instead round shapes used in other bikes. The wheels of triathlon bikes contain fewer spokes. Sometimes they contain carbon fiber tri spokes, often referred as disks, instead of typical spoke wheels used in other bikes. There are various designs of bicycles that are illegal to use in normal road cycles. The triathlons are allowed to carry such designs. That is why we can see various non-conventional bicycle designs used in triathlon cycle frames.
Triathlon bikes are designed in a way so that they look like & functions very aggressively. They have meaning steep tube angles that are close to vertical tubes. They contain a low steam saddle & handlebars are also very relative to the saddle. The locations of these components of the triathlon bicycles helps to improve the aerodynamics by lowering the torso of the rider & by creating a smaller drag profile in the overall look & functions. Such designs help the riders to prevent stress, as the drag profile position of riders helps them to preserve the muscles used in cycle running by emphasizing pedaling with non-running muscle groups.
The triathlon bike designs are originated from time trial bicycles that are used in time trial races. These bikes with its unique designs are intended to help the bike racers. They improve bike racing with the features of fast action & preventing muscle stress. The advantages of triathlon bikes have made these designs so much popular that they are evidently used in international field of bike racing. The triathlon bikes are available in various designs & models in the market for the bike racers. They are very much used in professional bike racing.
Training guide for swimming:
Generally for swimming, trainer suggests free style as the best stroke. In case you feel breathless when training then do not get surprised. It takes time to get familiar with water.
Some trainers will also suggest you to practice several drills like sidekicks, one arm strokes, etc. With the side kick drill, it is simple to work on rotating as well as breathing skills. The one arm stroke drill can improve the arm strength.
Training guide for biking-Guide for biking:
Is the bike ride your first time? If yes, then it can be nerve-racking. Your coach will work to make you more comfortable with the bike and gear. Even in the triathlon workshops NY they say getting the acclaimed to the gears can make your ride simple.
Clipping into bike is important as it can allow you to save energy. It is mainly because you get power when you push down or pull up the pedals. For clipping, it is essential to practice as its intimidating.
Guide for running:
Running three miles around sounds easy, isn’t it? The fact is that it is not simple at the time you begin after accomplishing biking and swimming task. Triathlete usually waste time in transition from one sport to the other. In running session that wasted time can be easily covered up. For running, it is essential for you to have enough of training under your belt.It is important to have training under your belt for running.
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Even if you want to join the running training program for beginner, you must have some basic knowledge and fitness level to start running. This is to make sure that you have at least the basic requirement that an individual should have which they need to complete the training programs and the hurdles they are going to face during the program. The individuals who have a routine of running 15-20 miles in an active week are best candidate for the beginner level training schedule. If the person is running in an active week around 25-50 miles, the he might be an ideal candidate and looking forward to join the intermediate level training and for advanced level training schedule is for those who runs more than 50 miles a week.
Before you subscribe for any training program, you should be astute about the goals you are going to set for yourself by keeping in mind that how far and fast you can run. This is how you can make a certain decision regarding the type of training program you want to join. The individual who are running just to get in shape and increase their stamina level gradually, will prefer to be in the starter level training session. But if the person is looking forward to take a participation in the competition let’s say in a city level marathon, then the individual should go for advanced or competitive level of program.
There are specialized programs designed for different goals like for 5 and 10 k marathons different training program is designed. In these programs your capability of running with the help of numerous exercises will put to tests and you need to do some different kinds of running to get into better shape like jog, sprint and more, to make you able to reach at the fitness level where you can get eligible to at participate in the respective marathon race or to achieve the goals you have set for yourself. Tempo runs are the most common type of running practice which includes in every training program. They are best to test the individual’s ability whether he/she can run for a specific distance at a set pace.
Those who are professional athletes, might need to go these kinds of training and tests every day in their training program. The individuals who are not looking to take participate in marathon for now but still can run for long time and distance and want to look into some running training programs which are available. It is very good to find the professional fitness training program provider firm like Melbourne Pack who have the experts which train you accordingly and push you to your limits and assist you in meeting each goal you have set for yourself. It is very important that you should read carefully about the things which are included in the running training program schedule and have the actual idea about what they are going to go through during the program. Remember that you might think that you are not able to join the program due to the activities mentioned in it, but this is what it is all about, pushing your limits to reach your goal.
Eat lots of fruits and vegetables
We all know fruits and veggies are good for us having been told since we were 3 years old. But why? You probably know that they contain a lot of vitamins and minerals important for your body but this is only the beginning. Fruits and vegetables contain a lot of water which hydrates and also has an excellent detoxifying effect. The carbohydrates found in most fruits and vegetables are low GI which means they provide slow sustained energy and are more likely to be converted to heat energy in your body rather than stored as fat.
- Customise your diet to meet your needs
Every body is different. You don’t need to go out and have an expensive assessment done, just listen to your body. Take time to notice how you feel after a particular meal and what effects it has on your body. If you feel great, eat it again, if you don’t then there is lots more to choose from. Most of the time we don’t really think about the effect foods we are eating have on our body
- Drink plenty of water
Your body is 80% water and water is involved directly in all the metabolic pathways in the body. Even slight dehydration can reduced functioning by up to 20%. Not drinking enough water in any part of your day would be like riding your bike with no grease on the chain what-so-ever. You may not have tried this but your chain would not last very long and it would be very hard to do. Keep a water bottle near you at all times and allow yourself to sip from it regularly. Make a habit of monitoring your urine colour to assess hydration throughout the day.
A few runners assume the running techniques thinking that this is not vital. In fact whether one is a beginner or a seasoned runner in marathon he or she has to know and employ the right running techniques in sequence to build one full potential. Employing the correct and appropriate running techniques can aid a runner avoid injuries. It can as well assist builds the pace of the runner, his or her strength and staying power with the least quantity of effort exerted. The most vital techniques of a good running form are the following: good stance, relaxation, competent pace length, excellent body technicalities, right knee lift and good arm movement.
The top seasoned runners handled to run devoid of appearing to be applying too much effort. They are similar to running in the air. This is because their stances are balance and identify where the center of their seriousness is. To be able to execute this beginner runner should attempt to seem for his or her center of seriousness and practice building an ideal stance balance. This should be at ease, normal stance and it is stress-free with a small forward tilt. The shoulders should be pulled back, hips pushed forward to prevent the feet from directing the body and the chest out while maintaining the upper body balance in relative to the hips.
A few runners use the pose running method which is about building a forward movement while not applying too much power and effort but becoming efficient and competent. Ahead of, during and after a competition, a runner should rest his or her muscles to boost pace and prevent any possibility of injuring oneself. A runner should have an exact and competent pace in sequence to land his or her foot straightly under the center of seriousness of his or her body.
The body of a runner should be directed forward and must reduce or nice yet remove any interlacing, twisting or any needless motions since these add pressure to the joints, employs power reserves and may loss one time. The knees should never be raised up so elevated unless we are close to the finish line or we are a runner. A half marathon runner must understand how to glide with pace and competence. The arms should be kept seal on the sides and calm. Running whether for half marathon or not would assist an individual have a physically powerful body, fine conditioning, an excellent stance, and confidence.
1. Carbohydrate Loading: train with your carbohydrate loading plan at least three times with one of your longer training runs, before race day
-Dinner the night before your event: choose a meal rich in carbohydrate like pasta or whole grains. Ex: 1.5-2cups whole grain pasta, 5 oz chicken, 2/3 cup marinara sauce OR 1.5-2 cups brown rice, 1 cup stir fried vegetables, 5 oz chicken or fish.
-You will notice that there is some protein present. You should not eat carbohydrates exclusively. The presence of protein will slow down the digestion and absorption of the meal and offer a longer energy burn.
-Snack before bed (at least 2 hours before bedtime): have an additional 1-2 cups of pasta, rice, or other whole grain.
-Morning of the event (Finish eating by 6AM. 7AM Marathon start)
ex. ¾ cup oatmeal with 1 scoop protein powder and banana
OR 2 eggs & toast with nut butter OR banana and Raw Organic bar or Lara Bar
OR banana and a bagel with 1-2 T nut butter
2. Hydration: It is not necessary to use sports drinks (electrolyte replacements) during lighter training. You can add an electrolyte replacement tablet to your water or use 20% real fruit juice to 80% water for more intense workouts and practice runs.
-You need to sip water consistently throughout the evening and morning leading up to the race. You do not need to overdo this. Sip an additional glass through the evening and one in the morning. Do not drink a glass of water all at once within an hour of your race.
- The motivation factor – Signing up for group runs can serve as an excellent motivator to get a training program off the ground. The mere act of putting a name down for participation can serve as enough of a commitment to make getting started really happen. It’s also a great way to motivate the continuation of a training program. Once a group run is completed, it’s hard to stop attending, especially if sessions are regular or semi-regular.
- The insights provided – Group runs are a great place to go to gain insights, tips and advice from more experienced runners. Those who take part are likely to benefit from everything from insights about proper athletic gear to pacing training to avoid injury and burnout. When professional endurance trainers happen to run the sessions, the advice can be especially helpful for anyone getting started and even for athletes with plenty of miles to their credit.
- The camaraderie – Running alone can get boring rather quickly. Running in a group is a great way to meet new people, learn more about the sport and gain support to keep those feet moving one in front of another. Group runs also happen to be a whole lot of fun, which is certainly a bonus.
However, if you have a strong aspiration and zeal to run a marathon or to develop on your performance as a marathoner then there are some basic tips you, indeed all runners, could use in order to become a better, faster, safer marathoner. So here are the some basic rules for becoming a better Marathon Runner even if you never ran a day in your life before.
Middle – Long Runs
Your marathon performance will benefit extremely of a second long run, shorter than the longest run. Your body needs to build up that experience to longer runs. So try to fit in as many runs over 90 minutes as you can handle and can fit in. Training runs over 90 minutes will help your body change its fuel burning processes.
Drink plenty of fluids
You need to keep your body hydrated when you run. But you cannot just drink during your run in order to keep your body properly hydrated. This is something you have to do every waking moment. Drink at least 8 to 10 glasses of water per day, every day. Even on the days you do not run.
Mileage Ahead Of Speed
Training for a marathon means lots of running. But before you get fast, you need to be able to build that all important base. So do not even attempt speeds work unless you are well experienced. As a new runner you are much better off focusing on easy running. That should be the core of your training. You first need to be able to cover the distance. Only then are you ready for bigger and better things (i.e. speed). So, make sure you get the mileage in before you do anything else.
1. Start with a simple trail
Search for trails which accompany some predefined ways that are level and don’t experience an excess of risings and plunges. When you have aced the less demanding landscapes be prepared to drive yourself further by handling those trails which incorporate height changes, uneven surfaces and possibly bouncing crosswise over rough surfaces.
2. Don’t stress excessively over time or separation
Possibly you’re accustomed to running in the city and timing yourself while keeping a certain separation as your objective. Actually, out in the open extricate yourself up and raced to your spirit’s fulfillment. A basic proposal would be to put 45 minutes on the clock and simply run; who comprehends what stunning sights you may risk upon!
3. Be wary of the landscape yet don’t be hesitant to unpleasant it out
When you are trail running knocks, wounds and scratches are a typical piece of the experience. Odds are you will be running crosswise over evolving landscapes, so dependably watch out for your balance and what lies ahead. So dependably make certain to not let those excellent streaming streams occupy you much or you may wind up with a sprain. Nonetheless, take it as an exploit as much as an opportunity to simply run in the outside.
4. Rigging does matter…in the long haul
Yes there are particular shoes for trail running, yet when you are beginning ordinary running shoes will more than suffice. Ordinary running shoes are best in trails that have level territories without rough surfaces and have a trail going through a major field. When you have had enough experience on diverse trails that exceptionally imperative venture up to trail running shoes anticipates you. Trail running shoes are reason assembled to handle a mix of territories, from detached rock to dangerous surfaces. In case you’re pondering, yes there is a contrast between the two. A trail running shoe has a rock plate in the sole for insurance against rocks and foot wounds. Some likewise come outfitted with additional padding and included forefoot stun ingestion cushions for running on fluctuated territory. With the last leg of winter still present in numerous parts of the nation, winter rigging, for example, jackets, wools and ski tops, all keep you going. Most rigging can be found for both men and ladies.