Training Tips & Videos

This segment is intended to provide useful ideas on general fitness,  eating right for better health and wellness, training for competition, racing, and physical & mental race preparation.  Make sure you are in good physical condition before attempting any of these workouts. Some can be stressful, and if you are not in good physical condition, they can be harmful. Use care and judgement before attempting any workout or exercise routine.

Video 131 - Race Day Tips
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Video 127 - Workout Intensity
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Video 129 - Lower Back Pain
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Video 128 - The Race Start
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Video 126 - The Pre-Race Taper
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Video 124 - Removing Bike Pedals
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Video 125 - Avoiding Dehydration
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Video 108 - Race Day Fuel Plan
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Video 115 - Open Water Swim
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Video 111-Running Hills
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Video 114 - Cycling Basics
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Video 122 - Aim High
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Video 120 - Muscle memory
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Video 121 - The Indoor Brick
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Video 9 - Have A Vision
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Video 119 - Six Minute Workout
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Video 118 - The Off Season
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Video 113 - The Core
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Video 110 - Stretching
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Video 116 - Training For a Triathlon
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Training Tid-Bits

  • January

    1) Set your athletic goals for the coming season. Pick one or two all-important "A" races.
    2) Outline a plan, with milestones to achieve your goals, including "B" and "C" training races.
    3) Build (or re-build) a distance base. Most of your training should be in the lower Heart Rate Zones. Allow 8 and 12 weeks of aerobic base building.
    4) Continue weight training and core strength training three times a week.
    5) Get an annual physical from your doctor.
  • February

    1) Stretch and yoga everyday, even on "rest" days.
    2) Continue aerobic base building, but start to incorporate some higher heart rate work, with long complete heart rate recovery between sets.
    3) Buy a heart rate monitor, and use it when you train.
    4) Determine your Anaerobic Threshold Heart Rate, and calculate your low end and high end heart rate zones (Levels 1, 2, and 3).
  • March

    1) Incorporate some speed work and hill repeats in your weekly schedule.
    2) Learn to breathe bilaterally in the swim.
    3) Get a complete bicycle tune-up.
    4) Include one “rest” day in your weekly training schedule.
    5) Record your resting heart rate once a week, in the morning.
  • April

    1) Once or twice a month, run a fixed distance on the same route, at a monitored heart rate, and record your time. Over the months, if you’re training properly, you will see your times decrease.
    2) Train by heart rate and time. Don’t get hung up in the mileage “mystique”.
    3) Do most of your spring cycling in the small chain ring. Keep your pace line cadence between 90 rpm and 100 rpm.
    4) Develop an eating plan for training and racing. You’ll need calories (optimally carbohydrates and protein 4:1) during races and for recovery. Remember the “60 Minute Window”.
  • May

    1) Hydrate daily. Drink at least 8 full glasses of water every day.
    2) Prepare a checklist of your standard race gear. Always pack your gear the night before a race. Don’t wait until race morning.
    3) Include bike to run bricks in your workout plan.
    4) Practice eating and drinking on the bike during your training rides.
    5) Taper before you race.
    6) Never do anything new on race day.
  • June

    The days are getting longer and hotter. Don't let the heat and humidity deter you from your workouts. Get out early in the morning and enjoy the start of the day. Then you'll be done before the days heats up, and you'll have the rest of the day to take of other business.
  • July

    1)You’re more than half way through the race season. Stay focused and keep your training on schedule.
    2) Long runs should be mostly in your Aerobic Heart Rate Zone.
    3) Practice swimming in open water. Learn to navigate without disrupting your stroke.
    4) Get a good night’s sleep 2 nights before a race. You may be too nervous to sleep well on the eve of the race.
  • August

    1) As temperatures get very hot, freeze a filled water bottle before a ride or race. It will defrost by the time you need it, and you’ll have a cold drink instead of a warm one.
    2) Be aware of the signs of “over training”: high resting heart rate, fatigue, irritability, trouble sleeping, etc. If necessary, take a few days complete rest. You’ll come back stronger.
    3) Keep up the core strength and weight training.
  • September

    1) Work your abdominals daily.
    2) Do an A. T. Determination Set and compare your results to February’s results.
    3) Don’t make excuses for a poor performance. In your own mind determine what you need to improve…and do it!
    4)Reward yourself for a good performance. Eat some ice cream!
  • October

    1) The triathlon racing season is over for most of you, unless you’re good enough (and lucky enough) to be going to Hawaii.
    2) Go out for a fun run. No watch. No heart rate monitor. Enjoy the scenery.
    3) Experiment with swim strokes you don’t like to do. Try the back stroke or butterfly, starting with 25 meters and building your distances. Work on technique, not speed.
    4) Take your spouse or “significant other” to dinner. And don’t talk about training, racing, body fat, etc.
  • November and December

    1) Think about this past season. Did you meet your athletic goals? What worked? What needs improvement?
    2) The off season is a good time to work on your technique & form. Meet with a coach and review your swim stroke; your bike technique; or your running form. Refine your technique as needed. It may feel uncomfortable when you first change technique since you're changing muscle memory. But this is the time to do it. After a few weeks or a month you should be comfortable with the new techniqueÉand you’ll also be more efficient …and that translates to better speed and endurance.
    3) Use these months as a period for mental and physical rest and rebuilding.
    4) Rest. Sleep late on weekends!

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