Frequently Asked Questions & Newby Tidbits!
Additional Resources
swim*bike*run*strength*nutrition*heart rate*recovery*altitude*mental skills
STRENGTH TRAINING
Why is it important for triathletes?
Strength training - especially core work - is extremely important for injury prevention in athletes.
In simplified terms, keeping your muscles strong, enables them to support your body properly when
you exercise. Weak muscles (and especially weak and fatigued muscles) often leads to "bad" biomechanics
which in tern leads to injury. A benefit the most athletes are more interested in with regards to strength
training is that it will make you faster too :)
These are examples to be used under
the supervision of a personal trainer / coach.
Biomechanics are the most important part of any strength routine.
Strength Training Exercises - click here
TRX Exercises - click here
Why Core Strength is Important - click Here
Core Performance Endurance by Mark Verstegen and Pete Williams; one of the best books I've found
SWIMMING:
Swim Lingo and Drills - click here
Actually learning to Swim - Total Immersion, Sheila Taormina
Rhythm, Relaxation, and Range - Brett Sutton
Online swimming resources: Go Swim TV, Athlete Village,
Discounted Swim Gear - Swim Outlet
Dealing with Anxiety in open water - click here for article
Ankle Flexibility and Swimming - Click here for article / click here for video
Swim Band work - BANDS ARE ONE OF THE BEST THINGS YOU CAN DO TO GET BETTER!!!
Band Video 1
Band Video 2
Rope Work for improving power and endurance
BIKING:
Do I need to get a bike fit?
Yes - if there is one thing not to skimp on, it's this. A proper bike fit will prevent shoulder, back, hip, and knee
injuries. Literally half an inch of movement in your handle bars, seat position, pedal position can take you from
pain to pain free riding. Injuries that surface from an improper bike fit can show up in swimming as shoulder problems,
running as knee problems or on the bike itself. A good bike fit can run from $100 on up - it's expensive but one investment
you need to make. (Where? See Liz).
Bike Fit Analysis - see how people fit differently to bikes depending on body type
Proper riding form on the bike
It's a little different for everyone - part of your form will be what your body will allow you to do
(another reason a bike fit is individual to each person and important to have done).
Listen to what Lance Armstrong has to say here.
A few basic tips for riding form:
*Keep your upper body still and relaxed - don't bob back and forth as you ride
*Keep your knees in - almost like hugging the bike with your legs.
*Work on keeping a reasonably flat back. Think about pushing your belly button down
towards the ground and flatten your back by tiliting your hips forward.
*Keep your heels pressed down the whole pedal stroke (don't point your toe as you push
down on the pedal)
Power Meters
Book - Power Meter Handbook - Joe Friel
Book - Training and Racing with a Power Meter - Hunter Allan and Andrew Coggan
Basic Questions about Power Meters
Analyzing Power using Golden Cheetah
Training with Heart Rate and Power
10 ways to prevent saddle sores!!!
RUNNING
Dynamic Warm up for Runners - click here
Bobby McGee on Running Mechanics - click here
Analysis of Run form - click here
A few Basics of running mechanics:
*Body Lean - forward leaning - stand tall and lean from the ankles, not the hips
(don't stick your butt out)
*Cadence - 180 per minute or each foot is hitting the ground 90 times per minute
*Arm swing - swing your arms forward and backwards, not across your body
Recovery
Brett Sutton on post-race recovery
STRETCHING
HOW TO USE A ROLLER FOAM
Video 1 - click here
Video 2 - click here
HEART RATE TRAINING
Determining your Lactate Threshold
Training with Heart Rate (and Power)
RACING
Beyond Transition, Coach Cox, Thorsten's Triathlon Rating reviews and information about races
What matters in the days leading up to your Ironman (or A race) - here
NUTRITION
Dave Scott - fueling and prep
Joe Friel - Stomach Shutdown
MENTAL SKILLS
Mental Focus
Dave Scott - facing your fears
ALTITUDE
Gordo Bryns on Altitude (From Endurance Corner)
Alan Couzens on Altitude (from EC)
1 hour presentation on Altitude (from Endurance Corner)
The Latest Research on Training and Racing at Altitude
January 2012: Altitude Training Supplemental
Joe Friel's Blog about Altitude
Altitude, hypoxic and hyperoxic Training: research evidence vs. practical applications
by Dr. Trent Stellingwerff, PhD
Altitude Training and Athletic Performance - Randall Wilber (book)
Need more information? Please contact Liz (email, phone text, in person, or click here)
swim*bike*run*strength*nutrition*heart rate*recovery*altitude*mental skills
STRENGTH TRAINING
Why is it important for triathletes?
Strength training - especially core work - is extremely important for injury prevention in athletes.
In simplified terms, keeping your muscles strong, enables them to support your body properly when
you exercise. Weak muscles (and especially weak and fatigued muscles) often leads to "bad" biomechanics
which in tern leads to injury. A benefit the most athletes are more interested in with regards to strength
training is that it will make you faster too :)
These are examples to be used under
the supervision of a personal trainer / coach.
Biomechanics are the most important part of any strength routine.
Strength Training Exercises - click here
TRX Exercises - click here
Why Core Strength is Important - click Here
Core Performance Endurance by Mark Verstegen and Pete Williams; one of the best books I've found
SWIMMING:
Swim Lingo and Drills - click here
Actually learning to Swim - Total Immersion, Sheila Taormina
Rhythm, Relaxation, and Range - Brett Sutton
Online swimming resources: Go Swim TV, Athlete Village,
Discounted Swim Gear - Swim Outlet
Dealing with Anxiety in open water - click here for article
Ankle Flexibility and Swimming - Click here for article / click here for video
Swim Band work - BANDS ARE ONE OF THE BEST THINGS YOU CAN DO TO GET BETTER!!!
Band Video 1
Band Video 2
Rope Work for improving power and endurance
BIKING:
Do I need to get a bike fit?
Yes - if there is one thing not to skimp on, it's this. A proper bike fit will prevent shoulder, back, hip, and knee
injuries. Literally half an inch of movement in your handle bars, seat position, pedal position can take you from
pain to pain free riding. Injuries that surface from an improper bike fit can show up in swimming as shoulder problems,
running as knee problems or on the bike itself. A good bike fit can run from $100 on up - it's expensive but one investment
you need to make. (Where? See Liz).
Bike Fit Analysis - see how people fit differently to bikes depending on body type
Proper riding form on the bike
It's a little different for everyone - part of your form will be what your body will allow you to do
(another reason a bike fit is individual to each person and important to have done).
Listen to what Lance Armstrong has to say here.
A few basic tips for riding form:
*Keep your upper body still and relaxed - don't bob back and forth as you ride
*Keep your knees in - almost like hugging the bike with your legs.
*Work on keeping a reasonably flat back. Think about pushing your belly button down
towards the ground and flatten your back by tiliting your hips forward.
*Keep your heels pressed down the whole pedal stroke (don't point your toe as you push
down on the pedal)
Power Meters
Book - Power Meter Handbook - Joe Friel
Book - Training and Racing with a Power Meter - Hunter Allan and Andrew Coggan
Basic Questions about Power Meters
Analyzing Power using Golden Cheetah
Training with Heart Rate and Power
10 ways to prevent saddle sores!!!
RUNNING
Dynamic Warm up for Runners - click here
Bobby McGee on Running Mechanics - click here
Analysis of Run form - click here
A few Basics of running mechanics:
*Body Lean - forward leaning - stand tall and lean from the ankles, not the hips
(don't stick your butt out)
*Cadence - 180 per minute or each foot is hitting the ground 90 times per minute
*Arm swing - swing your arms forward and backwards, not across your body
Recovery
Brett Sutton on post-race recovery
STRETCHING
HOW TO USE A ROLLER FOAM
Video 1 - click here
Video 2 - click here
HEART RATE TRAINING
Determining your Lactate Threshold
Training with Heart Rate (and Power)
RACING
Beyond Transition, Coach Cox, Thorsten's Triathlon Rating reviews and information about races
What matters in the days leading up to your Ironman (or A race) - here
NUTRITION
Dave Scott - fueling and prep
Joe Friel - Stomach Shutdown
MENTAL SKILLS
Mental Focus
Dave Scott - facing your fears
ALTITUDE
Gordo Bryns on Altitude (From Endurance Corner)
Alan Couzens on Altitude (from EC)
1 hour presentation on Altitude (from Endurance Corner)
The Latest Research on Training and Racing at Altitude
January 2012: Altitude Training Supplemental
Joe Friel's Blog about Altitude
Altitude, hypoxic and hyperoxic Training: research evidence vs. practical applications
by Dr. Trent Stellingwerff, PhD
Altitude Training and Athletic Performance - Randall Wilber (book)
Need more information? Please contact Liz (email, phone text, in person, or click here)
