Summer Triathlon Training Tips - Part 1

Summer is the time when many hardcore exercise enthusiasts prepare to take on the ultimate physical challenge: a triathlon.

However, if you've never done one before, or think it sounds too difficult for you, you may want to think again. Participating in a triathlon can be a great way to challenge yourself to finally get in shape!

But what's the best way to get started? Running. Biking. Swimming. Each of these are by no means an easy feat, so how do you them all together in triathlon?

Call it intimidating, brand it as daunting, but, a triathlon can be done, even by those who have never participated in one. This week and next, we're sharing a few things you should know about triathlons, including tips for preparing to enter one.

Types Of Triathlons

Sprint Triathlon

2010 Sprint Distance Triathlon World Championships, Lausanne, Switzerland. (Photo credit: Wikipedia)

•    Half mile swim
•    19-mile bike ride
•    3.1-mile run

Basic Triathlon - The first, and most commonly used format for triathlon distance races follows international Olympic guidelines and includes:

•    .93 mile swim
•    24.8 mile bike ride
•    6.2 mile run

Half Ironman
•    1.2 mile swim
•    56 mile bike ride
•    13 mile run

The Iron Man Triathlon
•    2.4-mile (3.9-kilometer) swim
•    112-mile (180-kilometer) bike ride
•    26.2-mile (42.2-kilometer) marathon run

Training
According to Sam Cardona, who is an eight-time Ironman competitor, it takes three months to properly prepare for a triathlon.  Triathlon is a sport, and as, such there is a science to it. To be a successful triathlete—or at least start training to become one—takes a lot of hard work, but, it surely can be done with the right mindset and proper guidance.

Here Are Some Tips to Get You Started:

Build on your weakness, not your strength

A triathlon involves three disciplined events, namely swimming, cycling and long distance running, so your training requires you to develop your skill and endurance in each of these key sports. You may be as good as Michael Phelps when it comes to swimming, but, if you do not embark on a multi-sport training, you will not succeed as a triathlete.

If you are training for a triathlon, chances are you already have a background in at least one sport, so build on what you are good at, but, remember that triathlon requires you to be good at not one, but, three key sports.

This means it is important to train in all three sports, this include lap swimming, running and bike riding. The goal is always to build up speed and endurance.

Triathlete in the cycling portion of the event. (Photo credit: Wikipedia)

Develop a workout plan that builds your strength and endurance

What kind of training plan should you have? By all means go for one which develops your overall muscle tone and helps you achieve high levels of cardiovascular strength.

This will help you build core strength and endurance, so, you have what it takes to see you through all three phases of triathlon over great distances. Remember, you’re gunning for triathlon, not sprint, so short bursts of speed just won’t cut it.

When doing your training, keep in mind that the human body is a stunning piece of engineering. Your body becomes stronger as you train, but, if you keep on doing the same workout, your body’s strength development level will also stagnate.

Plan your workouts so that your level of training progresses as you go along. Refrain from allowing your body to get used to your workouts by incorporating exercises and workout sessions that change in form and cycle from time to time so you are able to constantly challenge your body.

Check back next week when we'll share some specific training tips for each portion of the race.

5 Benefits of Biking To Work

Do you commute every day? If so, then you and I have something in common, along with tens of millions of others. Many people choose to drive to work, while others may take a train or bus. However, few choose to cycle. But cycling could be the best choice of all, and here’s why:

1) Save Money: Choosing to cycle to work is pretty much guaranteed to save you money, and who isn’t looking to save money in these difficult times? Firstly, you don’t have to pay for a car in the first place. Secondly, you don’t have to pay any tax for your car. Thirdly, you don’t have to pay for fuel and, well, you get the picture.

If you’re using any kind of transport other than your own two feet to get to work every day, then you’ll almost certainly save money by going on a bicycle instead.

(Photo credit: tejvanphotos)

2) Improve Your Health: With many of us doing little more than sitting at a computer all day while at work, exercise is becoming more and more important to living well. It’s your body that keeps you going day in and day out, so it’s important to keep it in decent shape.

Cycling to work is a fantastic way to help keep your body healthy. By cycling, you’ll also eliminate the need to spend so many hours in the gym before and after work, saving you money and also time.

3) Clear Your Mind: Those who exercise regularly know how good it can feel for the body, but they also know it feels good for the mind. Exercise can help clear your mind, distracting you from your worries and concerns. It’s also a known fact that cardiovascular exercise can help with mental health, reducing both anxiety and depression.

4) Help The Environment: Global warming scientists suggest that we could have a big problem on our hands if we don’t start to take action right now, and the best place to start is with your carbon emissions. One of the biggest sources of these emissions is car travel. By using your car less, you can directly contribute to reduced carbon emissions.

5) Save Time: Although cycling isn’t usually thought of as the fastest way to travel, it clearly beats walking. However, on commutes where there’s a lot of traffic, cycling can also be quicker than travel by bus or car if you don't live too far away. Even if it’s slower than your car journey, you’ll still get to work pretty quickly, and can enjoy the other benefits listed above at the same time.

Spring is a great time to get outdoors and onto your bike, so there's never been a better time to incorporate bicycling into your daily transportation and exercise routines.

Fun Summer Workouts for the Whole Family

These days, after what seemed an endless winter, it finally feels like summer! Summertime is all about feeling the sun on your face and getting some fresh air. But, many people stay inside and miss out on what nature has to offer. Here are some fun ways that you and the family can get out there and get healthy.

Even better than enjoying a summer day is enjoying it with someone else. As parents we try to send the kids outside but may not go out ourselves. But the sun is good for everyone and you can have even more fun outdoors.

Getting Outdoors

 (Photo credit: Wikipedia)

Create a family activity day at least once a week. This is the time when all of the family spends time together sharing a fun activity outdoors. The name of the game is injecting some physical activity into your day.

Let everyone choose a fun activity that they like. Place them on a list. Each time you have an activity day, take one suggestion from the list. But, what activities can you do as a family that will be rewarding physically and mentally?

Here are some fun summer workouts to start with:

* Bicycling – If everyone doesn’t know how to ride a bike, this is the perfect time to learn. Bike riding builds up the leg muscles and also your cardiovascular fitness. You can ride and talk about your day. Go to the park and have a leisurely ride, enjoying the summer breezes and blossoms along the way.

* Basketball – All you need for this is a hoop and a ball. Have a family pick-up game after dinner or after work. You can divide into teams and play for points. Even better, play games to see who has to do the most chores that week!

* Hiking – Explore your local area with your family. Even though you are having fun and exploring, you are burning tons of calories on a hike. And, you get to learn about nature. Combine it with a camping trip for a fun weekend getaway the kids will love.

* Swimming – You don’t even have to have your own pool. If there is a neighborhood pool or one at the gym, use it. Doing laps is an easy way to gain muscle tone all over your body while you have fun. Take a water aerobics class as a family. There is no shock to your joints so it benefits both young and old alike.

* Backyard games – One of the often neglected parts of the house is the back yard. Act like a kid again. Play kickball, volleyball, soccer, flag football and many other games that will make you sweat and give you great memories to hold on to.

There are lots of activities that the family can do this summer to gain fitness and have some fun. Start with those above and add to the list with your own fun ideas!

Choosing An Exercise Bike

When you decide to purchase an exercise bike, you should first make sure you have a place in your home where you can put it.  If you don't have a lot of space, or just don't want to keep it sitting out, you'll want to look for one of the foldable models. Then, you'll need to think about whether or not you want an upright exercise bike, a semi recumbent bike, or a recumbent exercise bike.

Stationary exercise bicycle. (Photo credit: Wikipedia)

Once you have made the decision of which type of bike you want, check out the reviews that are available in bike magazines and also on the internet - Amazon.com is a good place to check, even if you don't plan on buying from there, as they have a lot of models, and an active user review community. You may also want to check with family and friends who are currently using an exercise bike, to see what their experience has been. Another good resource is personal trainers who have experience.  The reviews on exercise bikes normally rate their performance and the functions that they have, as well as the type of material that is used for construction.

The exercise bike that you select should be very comfortable to sit on and the seat should be easy to adjust.  If the height of the seat is wrong, it can put a lot of pressure on your groin and lower back.  To find out more about these types of features, it is very important that you read some reviews for valuable information from those who already own the equipment.  Often you can learn about flaws as well, which can save you a lot of time and effort.

Going to local gyms is also a great way to find out about exercise bikes.  And of course, if you don't want to buy one or if you don't have the space to keep one at home, you can always join a local gym and use one there.  But even if planning to buy one, you may wish to try out some at the local gyms and see what you like the best. There are usually several different types available at your local gym, with everything from standard exercise bikes to the newer electronic versions.

Whether you choose to buy one for home use or use one at the gym, an exercise bike can help you stay in shape.  All you need to do is ride it a few minutes a day, and you'll be amazed at just how much it helps you lose weight and gain strength and stamina. An exercise bike can be a very beneficial part of your cardio interval training workout.

A Few Well-Reviewed Exercise Bikes:
   

Want A Great Fun Workout? Ride A Bike!

I loved riding my bike as a kid. We would ride all around town, through the woods, and even sometimes back and forth to school. Bike riding kept us lean and healthy. As an adult, bike riding offers many benefits for the body, as well. Purchase a bike today and feel like a kid again!

Enjoying in Papuk riding bike (Photo credit: Wikipedia)1. Bicycling is good cardiovascular exercise, building strong muscles and a strong heart. Every body needs between thirty and 60 minutes of aerobic exercise at least three days a week. Purchasing a bike with several speeds will allow you to increase your fitness level as your cardiovascular function improves. Begin by riding at an easy speed over even ground. If a challenge is what you desire, simply change your terrain.

2. Bicycling is kind to the joints. Women often experience joint pain especially in the knees as they get older. Bike riding offers exercise without the stress of impact on the joints. The aerobic benefit is comparable to jogging or running without the strain. Make sure that the seat height on your bike is adjusted to allow your legs full range of motion with each revolution. Full range of motion also promotes better circulation to the lower extremities which do the majority of the work in moving the bicycle.

3. Bicycling whips those leg muscles into shape. For muscular endurance, stick to a flat terrain, but adjust the speed of the bike as your strength improves. To avoid cramping, stretch thoroughly before and after each bike ride.

If you are looking to increase muscle definition, vary your terrain. Off-road biking on dirt trails helps to flex leg muscles as you keep the bicycle under control even on uneven ground. Steep hills are great for working the quadriceps and hamstrings.

Cycling (Photo credit: tejvanphotos)4. How’s your bicycle seat? I don’t mean the one on the bike. :-)  The gluteus muscles also reap rewards from bike riding. For maximum power, raise your body about an inch off of the seat as you pedal. Squeeze your butt to control the pedaling motion. After a mile or so, those glutes should be on fire.

5. Bicycling also increases your balance. Learning to ride a bike is all about staying upright. To do that, you have to find a balance between your body and the bike. Maintaining that balance strengthens the core muscles of the abdominal region. Tightening the core muscles keeps you from falling off of the bike. The lower abdominals pull your legs back towards your body from the bottom of the cycling revolution. The lower back is also kept pain-free by a strong balanced core.

Riding a bike is not just for kids. The physical benefits only increase as you get older. Besides, bike riding is just plain fun. Especially in this gorgeous spring weather we're having. So, grab a bike and get moving!

   

Outdoor Exercises to Combat Spring Fever

Every year we spend the winter cooped up inside - although this year not as long as usual for many parts of the country. Nonetheless, now that spring is here, we can’t wait to get outside!  Getting outdoors can not only battle spring fever, it can also get you up and moving, and start losing those leftover holiday pounds.  Exercising outdoors can give you a better workout and burn more Exercising (Photo credit: NOAA's National Ocean Service)calories than the machines at the gym, as you tend to work more muscles and get a better overall full-body workout.  As spring approaches, if you want to get outdoors and get in shape, here are some great activities you can do to start getting in shape, while enjoying this beautiful spring weather. 

* Walking.  Not only is walking a great way to get some fresh air and sunshine after being cooped up all winter, it’s also great exercise if you do it right.  For an optimal workout, walk for an hour a day at least three days a week.  You should also alter your pace during the walk, i.e. go as fast as you can for a minute, then a slower pace for a minute, etc. This will get your heart pumping without having to do a hard workout, and studies have shown it will help you lose weight MUCH faster than maintaining a steady pace for the whole time.  If you’re bored of walking around your neighborhood, why not visit a nature park or zoo? You can enjoy the change of scenery and wildlife, while getting a workout in!

* Yoga.  Sure, nowadays yoga is often done in your living room or in a gym, but this art was made to be done in the great outdoors!  So tote your yoga mat to the park or just to the backyard.   This can give you an excellent toning and strengthening workout and calm your nerves at the same time.

* Swimming.  Want to get a fantastic full body workout while your kids are playing?  Then take them down to the community pool.  Many pools have an area for kids to splash and play while the adults swim laps.  Just make sure not to leave any child that doesn’t know how to swim without adult supervision.  And when you’re done with your laps, maybe you can splash and play with your kids too.

Mountain biking in Arizona desert, USA (Photo credit: Wikipedia)* Volleyball.  This sport doesn’t have to be played inside with a ref; you can play at a sand volleyball court, or just set up a net in your back yard.  Volleyball is a great way to socialize with your friends, or to meet new people by joining a league. And if you have kids, this is a great form of fun exercise for the whole family.

* Biking.  More and more cities and towns are putting in bike paths.  These are a great way to get a workout without risking serious injury by biking on rough terrain.  However, if you’re up for a challenge, there are probably paths through woods, hills, mountains, or some other difficult, but rewarding terrain.  Just be sure to wear proper safety equipment no matter where you’re biking. 

* Hiking.  If you want to get out and go, and you’re up for an adventure, why not take the family and go for a hike?  You can experience nature, get a great workout, get some fresh air, and spend some quality bonding time with your family. 

So what are you waiting for?  Get out of your artificial lighting and into the great outdoors for a workout and a fun time at the same time!