I know this is always something that needs to be taken with a thought process that allows you a learning curve that is outside an obvious physical exertion but the relationship between the thought and the action is very conected
Suzuki 24 Hours of Moab MTB Racing
I love technology and all the gret things that go with it
not including wepons of mass destruction and the like ,but fasinating stuff lilke they have at.
The Moab 24 Hour race In USA
Using Radio Frequency ID (RFID) cards, which racer’s use to log-in and log-out of each lap, RealTime™ tracks the results and publishes the standings on the web at grannygear.com, in real time. Now, anyone can follow the event from anywhere—every team, every racer, every lap, every time. They have RealTime™ terminals at the races and there’s a wireless LAN so folks can log-on locally with wireless laptops.
Your family and friends can follow your entire race on the internet at www.grannygear.com using this cutting-edge technology.
I hope it get to Ozz there must be away to stop dickhe**ds knocking of trail signs and arrows on course by having some sort of electronic beacon system
In thirteen years time this race has become one of the single greatest mountain bike races in the history of the sport.
For one short weekend, a mountain bike city grows up out of the desert graze-lands.
They host more than 5,000 racers, support crews, and spectators in a stunningly beautiful, completely remote venue and then, in two days, it’s gone. October 11th & 12th, 2008 , was this years Suzuki 24 Hours of Moab, it looks to be a world-class event that draws teams from all over the world.
There is a field limit of 450 teams plus solos and the race books up faster every year, Well i am working on my plan to get me the where withall to travel to these places with my trusty Raceline.
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Short course or sprint Triathlon for beginers
- Image by matt coats via Flickr
Mini Triathlon
Training for a triathlon can seem overwhelming to athletes who are just beginning or who aren’t quite physically ready for multisports racing.
Just the thought of having to swim, bike AND run successively in one race is probably enough to turn anyone off from even trying the event. If this sounds familiar, why not try for a mini triathlon? These small but challenging races are popping up all over the world and are proving to be great fun for every aspiring multi sporter.
You Know I used to POH HA these events as I was firmly in the camp of purist Olympic distance racing but as the insurance and ligative arm of human interaction reared its ugly head the short course became a viable option for getting people into the sport of triathlon
Some mini races feature different distances for each of the three disciplines of the sport. Some are separated into different age group categories, such as a mini triathlon for kids and one for seniors, but most are open to virtually any athlete that cares to join.
Some start as small as a ( I have put this in old money distances as I am surprised how many people outside Ozzie read this The distance I would be talking about in Ks is 300 mtr swim 20k bike 3k run ) 250 yard swim in a pool, a 4 mile bike ride and finally a 1.5 mile run, some are a bit longer and include a ¼ mile swim, twelve mile ride and three mile run to the finish.
Why subject yourself to a mini triathlon? Many athletes would admit that training for and finishing a triathlon is one of their most memorable accomplishments as well as most enjoyable.
Wherever you end up on the finishers results list, you’ll probably get hooked and want to try another race which is a great thing to promote
With every finish comes the natural desire to push a little bit harder to get a little bit quicker. Trying to beat your last finish time is always a huge personal motivator for most athletes! .
However, a full Olympic or Half-Ironman tri could prove to be too much of a challenge so you have to be realistic and safe, so aiming for a mini triathlon is a much better and more realistic choice.
If you set your goals too high, the likelihood of giving up half way along your triathlon journey is much greater, whereas having a goal that’s attainable - such as first completing your first sprint triathlon.
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How To Determine Lactate Threshold Heart Rate
- Image via Wikipedia
Why Should You Know Your Own Lactate Threshold Heart Rate
Many people are confused by this term, the definition of lactate threshold heart rate is is a measurement of the level of exercise intensity in which the body can no longer clear any one of the by-products created by exercise, and as a result there is an accumulation of these by-products in the blood. The result is the burning feeling which is felt in the muscles during extreme load such as lifting weights, endurance racing, and other such intense exercise.
The reason that you need to determine your own specific lactate threshold heart rate, Exercising within your target heart rate zone has important long-term health implications.
The aerobic base is derived by analyzing where your lactate threshold heart rate is. typically 65% to 75% of your lactate threshold heart rate is your aerobic base.
It burns fat and aids weight loss, and reduces the risk of obesity, osteoporosis, high blood pressure, high cholesterol, some types of cancer, and diabetes. It helps prevent heart disease and reduces the risk of heart attack.
Aerobic exercise even helps to ease depression and improves mood. All in all, regular aerobic activity promotes general well-being, and helps to ensure you stay healthy, fit and active in your later years. In order to train your heart and lungs – which make up your aerobic system and to be an strong endurance athlete, you need to work on developing a solid aerobic base.
Some have used a simple formula as a basic guideline to determine their aerobic base, typically 220 minus their age and then multiply by 60% as well as 90%.
As an example, a 30-year old would calculate his optimal heart rate zone using the formula: 220-30=190. 190x.60=114 and 190x.90=171. This individual would try to keep his heart rate between 114 (aerobic base) and 171 (lactate threshold) beats per minute. ( this does not allow for other factors )
This is not a very accurate formula as it is simply far too vague and general for everyone to use.
To accurately determine your own individual lactate threshold heart rate, you would need to visit your doctor or exercise physiologist for an endurance test where blood tests would be administered while exercising.
You can also use a heart rate monitor
- Image via Wikipedia
and do a self assessment while running or cycling and measure your heart rates in a 30 minute field test. Start the heart rate monitor to begin recording from the beginning of the trial and push yourself to complete the interval, just not so hard that you need to slow down significantly at the end. You should start the first 10 minutes easily and accelerate your way up to what feels like your max. output. You can roughly determine your own lactate threshold heart rate by calculating your average heart rate over the 30 minute duration.
Of course this won’t be 100% scientifically accurate, but it will be close enough to understand your own rough lactate threshold heart rate and from there, be able to estimate your own aerobic base.
For example, if your estimated lactate threshold heart rate is 120, then you want to be exercising at 65%-75% of that, or 78-90 beats, for as long as possible. As a multisports athlete or triathlete, this develops your aerobic base and strengthens your heart and lungs in the most efficient manner for endurance sports.
Once you’ve established a solid aerobic base fitness level, then you can focus on other aspects such as developing sports specific strength for swimming, biking, or running by weight training, thus allowing for faster times in each component of your triathlon event and ultimately your overall finish.
The other benefits of a heart rate monitor are as follows:
- - Improves your level of fitness by monitoring your heart rate. Monitoring your heart rate keeps you in the “zone”.
- Is an aid to prevent injury by monitoring your heart rate, if your heart rate climbs too high, you can slow down accordingly.
- It helps in monitoring you overall level of fitness. You can see improvements with time, and makes your progress measurable.
- It can motivate you and help with better performance as long as you do not become a slave to it
- . It can make goals measurable and thereby not so subjective
- It allows for effective and efficient exercise which is important if you are counting calories to loose weight
What it does not allow for is what is known as heart rate drift, as with all techno toys they are and aid and a measurement tool not the absolute authority
Benefits of Heart Rate Training
- Image via Wikipedia
What is Involved in Heart Rate Training?
Most people who believe they are out of shape or overweight will tell you that as soon as they push themselves physically – like jogging, cycling, walking up a flight stairs - they feel as if their heart is going to pound out of their chest. during exercise, doing it without proper understanding of the consequences is not exactly healthy or safe and can possibly be more dangerous than beneficial. Understanding the concept of proper heart rate training is very important so that you can maximize your fitness gains while exercising.
Since the heart itself is a muscle, Heart rate training is much like training any other muscle in your body. Training your biceps or quadriceps, you would normally start off with a lower amount of weight and gradually increased the load as you got became stronger.
As your muscles adapt to repeated exposure to added load, you are naturally able to lift more weight, and increase the number of reps with your added gains in strength.
One great aspect of specific heart rate training is your heart is getting a workout as soon as you increase your heart rate – regardless of what exercise you may be performing. Unlike your other specific muscles - if you simply run, your arms aren’t going to be worked. If you are working on your chest and doing bench press, your legs won’t be worked.
But your heart IS getting a work out working harder to support your blood circulation and is feeding your muscles under increased aerobic activity while pushing weights. As a multisports athlete, aerobic exercise which is essentially heart rate specific training, as well as core & strength training is required since you’ll need not just overall endurance, but have extended core muscle strength & endurance which will also come with increased aerobic capacity. When you swim, you use your muscles to propel you through the water but it’s an aerobic activity as well; this is also true for the basic strength and muscle requirements of biking and running as well.
Investing in a good heart rate monitor is necessary uphill and you’re anaerobic the whole time, you may need to work on your leg strength to cope with the added load of cycling – as your legs grow stronger, your cardiovascular system won’t have to work as hard to move yourself up that hill. While heart rate training, remember to work your way up slowly to your desired level of fitness and endurance.
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How To Train For Your First Triathlon
Image via Wikipedia
How To Train For A Triathlon:
The sport of Triathlon focuses on 3 primary sporting disciplines and these are swimming, cycling, and running.
To excel at this particular sport, triathletes have to understand how to train for a triathlon properly.
You will need to focus training to improve skills for swimming, cycling, as well as running.
You also need to think about everything beyond just the fundamental task of how to train for a triathlon itself.
All the other little details that are related,
- transitions,
- bike maintenance,
- how to swim in open water,
- pre/during/race nutrition,
- pacing for racing
Each of these components are different for each type of triathlon distance ranging from short sprint races
to the 8 hour plus races such as Ironman.
Increase In Requirements
When learning about how to train for a triathlon as a person increase in their capacity to train in a multisport event the
training requirements will increase.
For example, a sprint distance triathlete will only need to swim 300mtrs bike for about 20 k and then run 3k
The training regime will be very different than what is required for an Ironman event, without knowing about how to train
for a triathlon of any distance, your triathlon running abilities,swimming and bike skills will be well beyond your normal capabilities.
When you start getting quicker with you will probably progress from the shorter distance onto the next longer distance
and then perhaps even to the Ironman distance.
Athletes who are just beginners in terms of their triathlon experience, a few simple tips when training for triathlon
starts I beleive not only with the physical training but also the mental attitude.
All sporting activity is about getting a result be olympic gold or soscial interaction, set out your objectives look at your
Image by Getty Images via Daylife
present state of health and the allways tie to your social connection within your family structure to your time spent training.
as you will allways want to have a support team do not leave the family back at the training shed as it is not a recipy for successs.
If you have a family get them onside as obsesive compulsion is quite a real aspect of trying to achieve a result in this sport.
By taking a shot at racing the shortest triathlon distance to gauge how well your body and mind cope with the separate disciplines.
To learn how to how to train for a triathlon, you need to learn how to pace during the race, train how best to make the change or
transition from one sport to the next.
It is allways good to get to understand the finer points like how you feel after having ridden a bicycle at race pace then learning
how to make the easiest transition to running.
In Australia most swims are open water swims so training in open water really helps to find out whether or not you can swim the
entire distance knowing how to pop your head up somewhere along the way to keep direction.
One key type of training method, by implementing some ‘brick workouts’ combining two or even three of the disciplines
Image by Tugdual Grall via Flickr
together in one workout – ie. A hard bike interval immediately followed by an tempo run, or doing a long distance cycling
and then a short recovery run immediately after to work out the legs and get you used to turning your legs over.
Another useful training tip worth following in terms of the fundamentals of how to train for a triathlon is course knowledge,
train on a similar type of terrain and to not try any aspect different on the actual race day – like nutrition or shoes.
You should always wear the same type of clothes you wear for your racing on a training day , so as you know you feel comfortable
on race day. And never, never, never, try a new piece of equipment or food source on race day
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Strength Training for Triathletes
I saw a great book on strength training for triathletes that I thought I would pass on to you.
It is a sport specific training for swim, bike, run, but it is a great book for sensible strength exercises that can benefit any body that has a desire to get fit.
Olympic Cheating or money for talent
Olympic competition always brings both the best and the worst out of athletic pursuit, drugs and cheating are the sad side of a noble endevour to be the very best.
I would like you to comment on where does technology and the availability to all gray the line of talent and money.
Just click on the link below for the background of what I am talking about
JG8D69D
Not for tour de France but damn fast
This is the third in the series of interviews I did with Graeme Pearson about his Go fast carbon composite frames
I will post later more details about information on where to get the new frame.
if you leave a comment i can send you more info about the Bike and contacts.
Speed training
I listen in on material that Latif Thomas puts out over at
http://www.athletesacceleration.com
I think the material is very good, he debunks a few myths of training lore that I agree need to be challenged. He puts out a course called complete speed training designed to get the mechanics and strength component of an athlete correct so that they can preform better I agree entirely.
The program does not cover Triathlon or multi sport disciplines which is a shame. I have attempted to get a response on how the theory goes with endurance based sports. I have not seen any response from them but I do believe to be able to go fast you have got to train ,to go fast, that means, mechanical efficiency, strength and technique.
The following ten points are from his 10 top Training myths
1. Static stretching prepares you to compete/practice
Static stretching actually reduces power output. Athletes should prepare for practice by doing a dynamic warm up that moves from basic, low intensity movements to faster, more explosive movements as the muscles loosen up. You want to simulate movements that athletes will go through in practice or a game. What happens when you try and stretch a cold rubber band? In a way, you can think about your muscles the same way.
2. Strength training makes females too bulky
This is a popular mindset with many female athletes that we have worked with. Simply look at some elite female athletes like Mia Hamm, Lisa Leslie, etc. These athletes certainly train with weights and no one would accuse them of having manly physiques. Strength training will improve performance and reduce injury if done correctly.
3. You can’t train speed
For some reason it is a popular belief that you are born with a certain amount of ‘speed’ and you can’t improve it. Nothing could be farther from the truth. Most young athletes are so physically weak and mechanically out of tune that significant improvements in speed can be made often just by working on technique and form. Athletes at any age and any level can improve speed when implementing a complete speed training program designed to improve and develop the entire athlete.
4. Training slow makes you fast
I don’t think coaches directly think this way, but their training implies otherwise. This is especially true in sports that involve a higher aerobic element such as soccer, field hockey, lacrosse, etc. I see kids out running mileage and doing long slow intervals of several minutes of continuous running. And this will get them in shape. But in games I see kids jogging, jogging and then sprinting at full speed for 20-30 yards, run, jog, sprint for 20-30 yards. If you want kids to improve their acceleration and top speed so they can get to the ball faster or get back on defense, then you have to train by running at full speed in practice.
5. You can train hard every day
The workout itself is only a piece of the training puzzle. It is the time between intense workouts, the recovery, where athletes make their improvements. And generally it takes 36-48 hours to recover from high intensity training. If athletes are doing too much, too often they become over trained. Coaches can expect to see an increase in injuries, kids complaining that they are sore more often, decreased performance, higher levels of fatigue earlier in games. It’s always better to under train an athlete than over train. Err on the side of caution to get maximal results.
6. Strength training will stunt a young athlete’s growth
This is another myth held over from a different time. On a daily basis, kids as young as 7 years old are playing organized sports year round, tackling, getting tackled, sliding, falling etc.. These loads on the body can have a much greater physical impact than a well designed strength training program. Though we don’t usually begin training with weights with pre pubescent athletes, they can benefit from body weight exercises such as push ups, lunges, sit ups, etc. This will increase muscular efficiency, speed up recovery, improve coordination and overall speed.
7. The harder the workout, the better the result
Some athletes (and coaches) have this mentality that if a workout doesn’t reduce them to complete exhaustion and/or make them vomit, that it wasn’t an effective workout. I can tell you that those who have this mentality probably see a lot of injuries and frustrating performances. The purpose of a workout is to stimulate an adaptation by the body. If the body is forced to do too much work in a given time period, it will break down. The skill in coaching is to stimulate the adaptation in the body, without reaching a point of diminishing returns.
8. Interval training is the same as speed training
Running repeat 100s, 200s, etc will not improve top speeds. Even running repeat 40s with short recovery will not improve acceleration and top speeds. Speed work is defined at 2-8 seconds of maximal intensity running with full recovery. That means at least 2 minutes of light dynamic movement between each effort. This goes against the experience of some coaches, but simply put, is the only way to improve speed. An athlete must be able to focus on proper form and maintain intensity in order to get faster. If they do not recover properly from each interval, they will not be able to replicate proper mechanics with consistency and they can not improve.
9. Flexibility won’t help you get faster
Both coaches and athletes spend so much time on the skills of their sport, speed training and conditioning that they often forget a fundamental component of success: flexibility. After practice or a game, the muscles are warm and loose. Now is the time to work on increasing flexibility. So many athletes suffer injuries or compete below their capacity because poor flexibility inhibits their range of motion and speed. We see this often in the hips and hip flexors where athletes’ stride length appears conspicuously short. Most often we see this in male athletes who will lift weights, train hard and then skip out on their cool down and flexibility work.
10. Lift your knees
I hear so many parents and coaches yelling to their kids when they want them to run faster or when they are beginning to fatigue, “Lift your knees, Get your knees up”. This is one of the most backwards cues we can give to athletes. The way to run faster is to apply more force to the ground. Every action has an equal and opposite reaction, so the more force you apply to the ground, the more the ground will give back. So when we cue athletes to lift their knees we’re doing two things incorrectly. One, we’re telling them to use their hip flexors to lift instead of their glutes and hamstrings to drive down. Just think about the size of your hip flexor versus the size of the glutes and hamstrings. Now which muscles do you think can create more force and therefore more speed?
Second, we’re cueing them to do learn a movement that is in opposition to what generates speed. If an athlete learns at age 7, to lift their knees when they need a burst of speed, that improper cue will be hardwired into their brain. To unlearn that as a teen and try to do the opposite and drive down, that athlete will have a difficult time coordinating an entirely new way of running and will potentially have to take a step or two backwards. That’s why it is critical to learn proper form early and get an advantage over those who still aren’t getting the best instruction. So cue athletes to step over the opposite knee and drive the foot down into the ground, with the foot landing underneath the hip.
Body weight training
I know this is not triathlon oriented but you can apply the princaples to any sport or fitness routine
Tiger Woods is off to an incredible start in 2008, winning 3 tournaments in
3 starts. He did it again this weekend, winning another tournament, but its
no surprise based on his physical strength and mobility.
Tiger looks like he gained even more muscle in the off-season,
Tiger is doing this all without steroids.
Tiger is physically dominating the sport. Heck, he’s even driven Phil
Mickelson to start exercising and to lose weight. Phil looks so much better
now that he has lost 20 pounds.
I’d be very interested to see Tiger’s workout program. Is there anything
fancy in it? Or is it just the basics? How does he gain strength without
sacrificing mobility? That is one of the biggest mistakes
most “bodybuilding” type routines make…if a golfer/ triathlete did bodybuilding type
training, it would most likely ruin his game just as easily as getting fat
and out of shape. 
Does Tiger use a lot of bodyweight exercises? Does he do cardio or interval
training? If anyone has the inside scoop on that training program, let me
know.
Now you certainly don’t need to be a powerlifter, bodybuilder, or gymnast to
be a good Triathlete… but as you can see by the physiques on many other men and
women competitors you do have to be lean and fit , you can’t let your strength or mobility be the limiting factor .
So you need to train…
…..3…….. Great things things to do that break up trash Ks’ and endless laps are…
1) Use a variety of bodyweight exercises to work on your strength and
mobility. This can be part of your warmup or can compose your entire
workout. Like I said, you don’t need to be a powerlifter to be a golfer or triathlete
First, start with the basics like pushups, bodyweight squats, inverted
bodyweight rows, stick-ups, lunges, and the plank and side plank for your
abs.
Then once you’ve mastered those, move on to spiderman pushups, spiderman
climbs, mountain climbers, one-leg romanian deadlifts, stability ball leg
curls, hanging leg raises, pullups, chinups, and decline pushups.
There are dozens, if not hundreds of bodyweight exercises you can do to burn
fat, get stronger, and improve your mobility. This will help you stay longer
and stay efficient on the race course.
Plus, it will increase your stamina and focus late in the game - combined
with good nutrition of course.
2) Work with a good swim coach to identify your weaknesses. Is your lack of
hip mobility messing up your stroke. Is your work posture ruining your
running mobility? Etc.
3) Eat right for fat loss and mental energy. You won’t get tired on the
course. I believe this is one of the most under-rated aspects of sport performance,
and I do not just mean supplement scoffing at my running club there are at least 7 vegetarians, not eating junk, Plus, good nutrition allows you to recover, and have higher endurance.
I am tending more and more to a majority of RAW food selection.
If you follow these three steps, you’ll have a better body, you’ll burn fat,
and you’ll be a champ. Use your bodyweight, not machines, to become
fit like a performance machine
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Sometimes when you really do want to get started
BUT
the Motivation is not there try the power of positive therapy to change the way you think CLICK ON THE PICTURE ABOVE
see where it takes you
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