Being a Triathlon Mum is a busy job!
As a Level 1 triathlon coach with many busy mums as clients, Jess suggests that training for a long distance race requires a training program of somewhere between 12 – 15 hours per week. A substantial commitment, which is where Jess’s top tips for a ‘train smart’ principle comes into play. Be flexibleFlexibility is integral to working around family commitments and often you will need to adjust your training time and location to adjust to the needs of the family. Get the basicsInvest in some training equipment at home, A windtrainer and even a treadmill , a set of hand weights, a fit ball etc would greatly improve your chances of getting some sessions done when the kids are in bed at night. Be creative Plan to train when your children are doing after school activities, or when they have play-dates. Mums who have older kids participating in after school sports can take the opportunity to fit in a training session. If your kids have rugby or soccer training after school and you have to be there to ensure that your little ones get dressed, booted up and given a snack before they head out on the field, then you have the perfect opportunity after your duties are done to go for a run or do a strength session using body weight. Work with a training partner/sConnect with other like-minded mums who have similar interests and take turns with training sessions whilst the kids play. If you have a weekend training session to do, plan a breakfast or a picnic somewhere ‘out’ at a destination you can run or ride to, leave a little earlier and meet the family at the designated spot. Nutrition mattersMaintain a healthy diet – it’s essential to getting to most out of any training program.
Ironman Triathlon Swim Training: How a busy Doctor gets it done. Part 1.
Ironman competitor Ian Kurth, MD did nearly all his triathlon swim training at home with his Vasa SwimErg. In 2016, Ian received remote swim coaching for using the Vasa SwimErg from Coach Eric Neilsen. Their approach to triathlon swim training was so effective that we just had to find out more about their success formula for working together. I had no formal swim training and did the breaststroke for the entire race. I set swim leg PRs in several triathlons leading up to Ironman Wisconsin 2016. I certainly was in strong swim shape, and my swim fitness translated into no significant downstream fatigue on the bike or run. Overall, I am very pleased with my swim times in races relative to my build and plan to continue to primarily use the SwimErg until I eventually face the music and do a required serious, intensive dedicated swim block. While all report impressive improvements in their swimming, those who get coaching on how to properly use this powerful training tool are the ones who make the greatest gains. An effective coach uses his or her experience with the SwimErg to teach efficient stroke technique, swim-specific & functional conditioning, how to use the Power Meter data, and how to integrate all that to swimming stronger, better, and faster in the water. Exiting the Stroke Efficiently to Reduce Drag Exiting the Stroke Efficiently to Reduce Drag: Technique Video Series for Faster Freestyle Swimming Learn how to improve your freestyle swimming technique, efficiency, power and endurance from Karlyn Pipes, swim technique expert coach and Masters Swimming multiple World Record holder.
How to Train for Your First Triathlon
There’s good reason why triathlon is one of the world’s fastest-growing sports: The swim, bike, run combo provides the ultimate cross-training challenge that will morph your body like nothing else. Most rec centers like the YMCA and many gyms offer instructor-led pool swims-called masters workouts-designed to teach adults how to swim with greater efficiency, better technique and, ultimately, improved speed. Masters workouts cater to every level of swimmer, from the doggy paddler looking to graduate to freestyle, to former collegiate swimmers trying to stay in shape. Search the U.S. Masters Swimming directory for area workouts, or link up with local triathlon clubs to connect with new pool training buddies. Regardless of swim experience or ability, every aspiring triathlete will benefit from doing a few open-water swims before race day. Cycling shorts: Take note that cycling shorts are gender-specific, with a built-in chamois for extra padding where it counts but not so much it limits the ability to swim or run in them. Compared to the swim and bike, the run is beautifully minimalist: just grab your shoes and go. A running coach can analyze your form and identify tweaks that will help you run more efficiently and prevent injury. You might be a good runner, but because the run portion comes at the end of a triathlon, you have to be effective at running while fatigued, depleted and after a long time spent crouched over on your bike. To prep for a sprint triathlon, Fitzgerald recommends two or three brick workouts so you get accustomed to running on tired legs.
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