Triathlete Europe http://triathlete-europe.competitor.com Europe's leading source for triathlon news and information. Wed, 22 Oct 2014 12:35:01 +0000 en-US hourly 1 http://wordpress.org/?v=3.9.2 Pro workouts: Cameron Dye’s tempo run http://triathlete-europe.competitor.com/2014/10/22/pro-workouts-cameron-dyes-tempo-run http://triathlete-europe.competitor.com/2014/10/22/pro-workouts-cameron-dyes-tempo-run#comments Wed, 22 Oct 2014 12:35:01 +0000 http://triathlete-europe.competitor.com/?p=48098

Dye on his way to the TriRock Philadelphia win. Photo: Swim Bike Run Photography

Throughout the year, dominant short-course racer Cameron Dye does a version of a tempo run every week. The Workout - Warm up easy for ]]>

Dye on his way to the TriRock Philadelphia win. Photo: Swim Bike Run Photography

Throughout the year, dominant short-course racer Cameron Dye does a version of a tempo run every week.

The Workout
- Warm up easy for 15–20 min
- 2×15 min OR 1×25 min, starting at 25–30 sec above race pace and working down to race pace for the last mile
- Cool down

“I always think that’s a really productive workout—tempo workouts in general,” Dye says. “For me, not being a runner, that’s the best place to put myself in the hurt box and force myself to run when I’m tired. You can go to the track and do repeats, but I don’t know if that’s the best benchmark. But if you go out and try to hold 20 minutes at race pace [for Dye, that’s typically a 32-minute 10K pace], it’s a pretty good sign that you’re near the right place. It forces you to stay efficient throughout the whole thing because you’re trying to get faster as the workout goes on. So you’re starting in an uncomfortable place and getting more uncomfortable, which tends to be a good fitness builder.”

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How nutrition can make you race strong http://triathlete-europe.competitor.com/2014/10/22/how-nutrition-can-make-you-race-strong http://triathlete-europe.competitor.com/2014/10/22/how-nutrition-can-make-you-race-strong#comments Wed, 22 Oct 2014 11:30:28 +0000 http://triathlete-europe.competitor.com/?p=48089

If you want be able to retrieve you personal best or just to cross the finish line without struggling too much, your body has to be in ]]>

If you want be able to retrieve you personal best or just to cross the finish line without struggling too much, your body has to be in robust equilibrium. The following article picks up the rather vague term of “balance” and tries to explain how balance can be achieved and maintained. To stay balanced is the secret for keeping yourself healthy despite strenuous work- outs and competitions. An all-but-forgotten natural nutrition supplement can help.

Before you start browsing through the text below, just imagine your body being a densely woven network in which all elements are communicating. A current of signals is permanently rushing through our bodies connecting all the knots (cells, organs, organ systems) with each other. This very dynamic process is holding together our bodies and is responsible for keeping the balance. Beestings, also known as colostrum, is a physiological cocktail of signal molecules stabilizing the network connections.

During periods of severe stress signal transmission is either increasing to an extent that over- burdens the control mechanisms, or the signal transmission comes to a halt with the same consequences, namely jeopardizing the body‘s balance. Training should always remain within the borders of balance. The connections between the knots should be highly dynamic and flexible. If they become rigid, then the connectivity might break down in certain areas of the body, where the strain is extra high. Training has to increase the flexibility and stability of the network connections of the body. This applies to the body as a whole not only to the muscles and the metabolic pathways. If you keep these paths in mind, the science and the thought concept behind beestings will be easier to understand.

Training for your biggest race

The weeks and months of training for your biggest race of the year are hard times for the body. During this time, you have to permanently push the limits without destroying the continuity of balance. You have to abstain from a lot of sweet things to receive the reward in the end. This drives your body into a delicate situation.

To reach a peak on race day a bunch of conditions have to coincide. Staying balanced by pushing the limits at the same time over the long months of training may be a shaky walk along a thin line. As an athlete who has to combine training with regular working hours, the task of being optimally prepared is even more challenging.

Due to the training stress your body is floating in an inflammatory state of varying degrees beyond the normal. To control this condition and not tilting over the edge is the tricky part. Don‘t risk your hard work by getting sick or injured. Sufficient recovery, a reasonable tapering phase, abstaining from processed foods and consuming the necessary nutrient-rich foods are the pillars of balance.

Controlling the inflammatory states in your body is essential for staying fit and healthy

Regardless which training program you follow the continuity of the training is essential. No injuries, no infections, no bouts of allergy and sufficient recovery times are the preconditions for a successful build-up. You are well familiar with the fact that endurance training means stress for your body: positive stress in the case of proper training intensity, negative in the case of overtraining.

The more you push your body to exertion, the more stressed it gets. If you manage your training within the limits where the training stress is not harming your immune system, autonomic nervous system and/or your hormone regulation, then the reward will be a body that can endure a lot. If you do otherwise and drive your body permanently

over the edge, then inflammatory processes may take over and lead your body into a state of a chronic systemic inflammation. Then, training becomes inefficient.You feel permanently fatigued and stressed, and you may call yourself lucky, if you don‘t come down with an illness, an injury or the worst an overtraining syndrome.

Here are some cues how you can find out whether you are balanced. When you don’t feel this way, that’s an indication that you’re over the edge:

Deep and recreative sleep.

No mood swings, emotionally stable.

Extent and duration of fatigue within the scope of your training exertion. Duration and extent of muscles soreness not longer than 3 days.

Good appetite, no craving for sweets, body weight stable or controlled weight loss respectively. Normal temperature sensation, no bouts of sweating in the cold and no freezing in the heat.

Beestings makes you more stress-resistant and modulates the inflammatory processes in your body. You can take it as a preventive measure and as a therapeutic agent. As a natural food, consumption is totally harmless. You cannot overdose it. You will always benefit from it, as you do from other quality foods. Beestings has anti-inflammatory effects,strengthens your immune system and balances the activity of your autonomous nervous system.

The tapering phase

For endurance competitors, tapering is a key element of the physical preparation in the last 2 to 3 weeks up to the race.

Prof. Timothy Noakes, the author of Waterlogged and The Lore of Running, gives the following advice for this critical period of time: “Once you decide to taper, do as little training as your mind will allow you, but do that little at a fast pace!”

Tapering is a very individual thing. It‘s about finding the right duration of the taper, the right volume, intensity and frequency of the specific training sessions and about the best pattern of tapering for yourself.

Beside all controversial discussions around this topic there is an agreement about the fact that the tapering phase is a very critical part of the preparation period. The body is very frail in the final weeks before a big race. Susceptibility for illnesses and injuries increases tremendously.

During tapering the activity of the autonomous nervous system and the immune system should not decrease dramatically because otherwise the inflammatory conditions in the body spread and become more severe.

“It has taken me a while to learn what kind of taper works for me,” says pro triathlete Rachel Joyce. “I used to do too little in the week or two leading up to a race, and this leftme feeling lethargic and flatcome race day”

The slow-down of the training during a taper leads to a drop of the activity state of the autonomous nervous system and the immune system. If one does not maintain a certain amount of training stimulus, however, the body loses its race-readiness and falls into the “holiday trap.”

Be generous in your use of beestings during taper. It supports immunity and the nervous system by improving healing.

The race: Peaking on a solid balance

In endurance races the body faces mainly two critical conditions, one is fatigue and the other are gastrointestinal complications. The stress of a race jeopardizes the fragile balance.

Muscle activation depends on brain activity. When fatigue kicks in, signal control becomes weaker and weaker. In that case, storms of signals can reach the muscle without being properly filtered. This lack of control of the signal transmission from the brain to the muscle and back may lead to cramps followed by exertion and finally exhaustion. This type fatigue takes place in the central nervous system, not in the muscle. Consequently, you need your brain working at full capacity to retrieve your personal best.

Stomach discomfort

Endurance performance affects the integrity of the intestinal barrier. Heat stress, mechanical shearing forces, oxidative burst, reduced blood flow and excessive carb intake are only a few of the many stress factors that may induce an integrity loss of the intestinal barrier.

The consequence is increased intestinal permeability. Plainly, the stomach and/or gut start leaking and the selective absorption of nutrients from the gut stops. Bacteria and toxins penetrate non-selectively into the body‘s interior and harm its balance. Cramps, diarrhea, bloating, nausea, vomiting, pains or/and stomach bleeding are the symptoms.

Beestings positively influences the stomach and gut, and it is bolstering against fatigue. Therefore,take it leading into a race.

Recovery: Time for build-up, inflammation control and healing

Recovery is a highly active phase for the body. If you see this part of training through these eyes, it may be easier for you to accept taking a rest without feeling bad. Beestings as an inflammatory modulator is a real asset during this time of your training program.

It is common knowledge that endurance strains always go hand in hand with micro-injuries in muscles, sinews, connective tissue and smallest blood vessels. These tiny injuries are required in order for the muscle to adapt to a higher performance level.

The injuries can be as tiny that you don‘t not even notice them or so bad that long lasting muscle pains arise (DOMS, delayed onset muscle soreness).

All these injuries induce inflammatory processes in the body, forming the foundation for all healing and adaptation processes that finally bring about the training effect and performance improvements.

Healing processes demand a strong and balanced immunity

The immune system is steering the inflammatory and subsequently the healing processes. An intact immune system can heal micro-injuries within 3 to 5 days. If micro-injuries do not heal well, due to a weakened immune system, which may be caused by an insufficient recovery time, then muscle ruptures and injuries may be the result.

When the body is in a state of inflammation, beestings works as an anti-inflammatory agent. The growth factors it contains influence the cells’ regeneration. Molecules in beestings foster muscle growth and repair processes within the gut, the bronchi and the stomach.

Susann Kraeftner, MD, the founder and scientist behind Biestmilch, has worked in intensive care and the pharmaceutical industry. For many years she was looking to escape medicine and finda way to get involved with a more creative way of working. Since 2000 I have pursued my life experiment to resuscitate beestings as sports nutrition. We call it Biestmilch. Go to Biestmilch.com to learn more.

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Off-season goals: the endurance swim http://triathlete-europe.competitor.com/2014/10/22/off-season-goals-the-endurance-swim http://triathlete-europe.competitor.com/2014/10/22/off-season-goals-the-endurance-swim#comments Wed, 22 Oct 2014 10:20:52 +0000 http://triathlete-europe.competitor.com/?p=48090

Photo: Dan Sweeney

Run a marathon or ride a century? Those are common single-sport pursuits for multisport athletes. But what about swimming a 10K? Few ]]>

Photo: Dan Sweeney

Run a marathon or ride a century? Those are common single-sport pursuits for multisport athletes. But what about swimming a 10K? Few triathletes take on a long-distance, open-water swim. Perhaps it’s because no triathlon, even the Ironman, has an ultra long endurance swim. Maybe it’s because a lot of triathletes don’t consider themselves strong swimmers. But it’s time triathletes gave distance swimming a chance.

Endurance swims, often called marathon swims, are held in anything from rivers to oceans. Many distances are dictated by the challenge: It’s 12.5 miles to swim around Key West, or eight miles to swim around the Boston Lighthouse. Others are simply set distances, mostly ranging from six miles to longer than 30. These are certainly distances that would challenge any athlete, but a challenge is what endurance racing is all about, right? Taking on a big swim could even improve your triathlon time. Here’s how.

First, there’s the time. When I started racing triathlons I took coach Matt Fitzgerald’s advice that to be a better runner you might want to become a runner for a while. The same theory applies to the marathon swim. There will be no assistance from a wetsuit (most marathon swims don’t allow them regardless of the water temp). In training for a marathon swim you have no choice but to become a decent swimmer.

Second, if you’re going to be a swimmer, you should be an open-water swimmer. “Swimming in a pool is like running on a treadmill,” says Total Immersion Swimming coach Lloyd Henry. “You can gain fitness there, but it’s different being on the open road.” Laps in a pool, a Masters swim program—those are great ways to build skills, but your swimming will have to adjust to the open water. By taking on the challenge of a marathon swim you will be forced to spend more time training in open water, which will give you the confidence for any triathlon swim.

So you’re inspired to sign up and get training? The Marathon Swimmers Federation maintains a calendar of races (Marathonswimmers.org), and as with triathlon, it’s best to start with a shorter distance and work your way up. (Some major races require a qualifying swim of at least 2.4 miles.) Also, be sure the average water temperature is one with which you’re comfortable. Most races also require a pilot boat, and some will provide one for you if you don’t have a friend willing to kayak by your side. The pilot boats help you stay on course and also provide food, water and a first line of help if you encounter any trouble.

As triathletes we like to build and use our fitness, and a marathon swim can be a new opportunity to enjoy the strength and skills you’ve built. You’ll finish with another medal, but more importantly, a more confident swim.

Long-distance Swim Training Tips from Sara McLarty
- Do one practice every two weeks of at least 10,000 yards.
- Train the last 1,000 of any long swim to be your fastest. That’s where the race is won or lost.
- Practice carrying your nutrition in your suit, learn where you chafe and where you don’t.
- Practice peeing while swimming. A necessity!
- Strengthen your neck muscles for sighting. Three-plus hours of lifting your head is exhausting.
- Saltwater is more chafing than fresh water. Slather on the Body Glide!
- Do not overtighten your goggles. It is possible and painful to cut off the circulation to your eyelids.
- Don’t put sunscreen on your forehead. It will cause your cap to slip up/off during the race.

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Uncommon core exercises: weighted push-ups http://triathlete-europe.competitor.com/2014/10/22/uncommon-core-exercises-weighted-push-ups http://triathlete-europe.competitor.com/2014/10/22/uncommon-core-exercises-weighted-push-ups#comments Wed, 22 Oct 2014 09:10:10 +0000 http://triathlete-europe.competitor.com/?p=48095

New runners, experienced runners, sprinters and marathoners: It’s time to do more pushups. Adding weight, as we know, has many benefits. ]]>

New runners, experienced runners, sprinters and marathoners: It’s time to do more pushups. Adding weight, as we know, has many benefits. Hormonal balance (heavy weights naturally release testosterone and Human Growth Hormone) for quicker recovery, core strength and increased stability are just a few ways heavy lifting can benefit a runner. But why specifically the pushup?

This exercise is simply a regular, properly performed pushup with added weight on your lower back. This weight can be a bumper plate, dumbbell, heavy textbook, or even your baby daughter who wants a ride. The added plate will exaggerate the butt-squeezed, belly-tight, core strength and stability we need during a run, while also emphasizing proper shoulder positioning.

Some key things to remember:
— Keep your feet together
— Maintain a tight belly and butt
— Your knuckles should be right under your shoulders
— Fingers spread wide
— Your chest and hips should touch the ground at the same time with each pushup

Let’s add some weight!

Start with 10 pounds and build up. Low reps is OK for this kind of exercise because we are above body weight. Shoot for sets of of 1, 2 or up to 5 reps.

Push your limits, and try some weighted pushups before your next run. It will activate your core and prime your shoulders all while keeping you safe.

About The Author: Nate Helming coaches strength and mobility for national and international-level road cyclists, mountain bikers, triathletes and ultrarunners at San Francisco CrossFit, as well as elite-level amateur runners and triathletes outside the gym.

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Samuels ready to defend XTERRA World title, Paterson out http://triathlete-europe.competitor.com/2014/10/22/samuels-ready-to-defend-xterra-world-title-paterson-out http://triathlete-europe.competitor.com/2014/10/22/samuels-ready-to-defend-xterra-world-title-paterson-out#comments Wed, 22 Oct 2014 07:55:27 +0000 http://triathlete-europe.competitor.com/?p=48087

2013 Xterra World Championships

New Zealand Olympian and ITU road triathlon star Nicky Samuels returns to Maui to defend her XTERRA World Championship crown this Sunday. ]]>

2013 Xterra World Championships

New Zealand Olympian and ITU road triathlon star Nicky Samuels returns to Maui to defend her XTERRA World Championship crown this Sunday. This time, she’ll have a bulls-eye on her back.

“It’s always easier going into a race with no expectations. Last year I was there for my family and the race was a bonus. This year it will be different, definitely have a target on my back but I’ll give it my best to keep it there,” said Samuels.

The 31-year-old from Wanaka ended her road triathlon season strong with back-to-back bronze medals in the last two races of the World Triathlon Series, her best performances to date, then took a well-deserved break.

“It’s hard to tell what shape your body is in at this time of year, it’s a bit hit and miss, either it will be a great day or a terrible one. I had a break after the ITU World Champs Final and have built my training up again for this race. I live in one of the best places in the world for training so it’s really good to be able to use all the Wanaka has to offer with its numerous trails and adventures,” said Samuels, who will use the same Giant XTC 29er she rode to victory last year. “It did such a good job last year I don’t want to change!”

This will be the fifth XTERRA in Samuel’s career, and she’s won three of them – twice at her hometown races at XTERRA Motatapu and Maui last year. Most recently she was second to Flora Duffy at the XTERRA Asia-Pacific Championship race in New South Wales, Australia in April.

Looking ahead, Samuels aspires to represent New Zealand at the Rio Olympics.

“Next year we will have two races which will be trial races for Rio Olympic Games. I need to perform perfectly in at least one of them to gain my selection. The exact details aren’t out yet about qualification but my training has been aiming at Rio for some time now so hopefully everything will come together nicely and I can back up the last couple of races from last year again in the next couple of years.”

Lesley Paterson sidelined
In the last five years Lesley Paterson has been a powerhouse in Maui winning back-to-back World Championships in 2011 and 2012 and finishing runner-up twice in 2009 and 2013.

This year, however, she’ll have to settle for being a No. 1 fan.

Paterson courageously returned to the sport to race at the XTERRA USA Championship in Utah last month after being away all year while working through injuries and Lyme disease. She had an amazing race and finished third, but the effort proved too much.

“My Lyme Disease kicked up a notch after the race so I’ve decided to focus on getting it into remission so I can get back to form next year,” said Paterson. “As gutted as I am to miss it, I’ll be cheering on everyone from afar!”

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Gallery: Italian dream machines at ExpoBici http://triathlete-europe.competitor.com/2014/10/21/gallery-italian-dream-machines-at-expobici http://triathlete-europe.competitor.com/2014/10/21/gallery-italian-dream-machines-at-expobici#comments Tue, 21 Oct 2014 12:35:38 +0000 http://triathlete-europe.competitor.com/?p=48072

WBM’s Italian-made wooden bikes are not only incredibly beautiful, they’re also rideable. Photo: Lennard Zinn | VeloNews.com

The season of bike expos may be on the way out, but there is always time for a little reflection. In this gallery, our friends at VeloNews ]]>

WBM’s Italian-made wooden bikes are not only incredibly beautiful, they’re also rideable. Photo: Lennard Zinn | VeloNews.com

The season of bike expos may be on the way out, but there is always time for a little reflection. In this gallery, our friends at VeloNews take a look at the stunning bikes on display at ExpoBici.

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Defending the swim drill http://triathlete-europe.competitor.com/2014/10/21/defending-the-swim-drill http://triathlete-europe.competitor.com/2014/10/21/defending-the-swim-drill#comments Tue, 21 Oct 2014 11:30:22 +0000 http://triathlete-europe.competitor.com/?p=48071

Working hard but not getting faster? Three reasons technique trumps fitness when it comes to improving your stroke. Photo: John David Becker

With the limited hours you have to dedicate to improving swim speed each week, you might think every second should be devoted to building ]]>

Working hard but not getting faster? Three reasons technique trumps fitness when it comes to improving your stroke. Photo: John David Becker

With the limited hours you have to dedicate to improving swim speed each week, you might think every second should be devoted to building yardage in the pool. To those with this mindset, drills are a waste of time. Of course fitness is important, but good form is even more essential. Swimming may be the most technique-sensitive sport, and the water shows no mercy for those with bad technique.

Using good technique is neither intuitive nor obvious. Getting to the anatomical positions that enable us to swim fast requires some extraordinary flexibility, strength in muscles that may not be used very often, extra work getting to those positions and fitness to sustain those motions or positions. Thankfully, all of those things can be accomplished by slowing down the stroke and focusing on technique. Have an experienced coach look at your stroke and identify the problems—there are always some—and then incorporate the appropriate drills to fix them.

Specifically, drill work will do the following for your stroke:

Isolate the problem
There are simply too many complex movements in freestyle to enable one to think about one single movement or position of the body. For example, one of the best ways to learn to pull with a high elbow underwater (early vertical forearm position) is by doing One-arm Drill: Hold one arm in front, swim with one arm only, rotating from side to stomach, but focusing on the high elbow position as the single arm pulls through. It is much easier to grasp the concept swimming with high elbows after practicing with a single arm.

Correct the problem
Once you discover you have poor technique in one aspect of the stroke, it can be a challenge not to revert to bad habits, especially when tired. A good example is head position. Most swimmers hold their head too high, causing more frontal drag. The best way to correct this problem is by doing 25 drill, sculling with the hands above the head in front, chin nearly on your chest, followed by 25 freestyle swim with the head in the same down position. Doing a swim after any drill will reinforce the correct habit and help you to practice the correct swimming technique.

Keep the problem corrected
While getting fit is important in order to swim fast, spending a few minutes at the beginning of each practice working on specific drills to help your weak points will help you become a better swimmer. Or devote one extra 45-minute practice per week to a drill-focused session in order to get faster and more efficient. Correct technique requires that you not only know what to do, but that you build the stamina required to keep using the good technique throughout your swim. Some drills can help with both. One of my favorite workout sets is doing 10×25 High-elbow Sculls with fins as fast as you can and with short rest. This drill is for more advanced swimmers and is difficult, but helps you build the strength and stamina to set up the correct underwater pull and to maintain it.

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Video: Aero bikes v Lightweight climbing bikes http://triathlete-europe.competitor.com/2014/10/21/video-aero-bikes-v-lightweight-climbing-bikes http://triathlete-europe.competitor.com/2014/10/21/video-aero-bikes-v-lightweight-climbing-bikes#comments Tue, 21 Oct 2014 10:20:56 +0000 http://triathlete-europe.competitor.com/?p=48054

If you had to choose between an aero bike or a lightweight climbing bike, which one would you go for?Dan and Simon from GCN have ridden ]]>

If you had to choose between an aero bike or a lightweight climbing bike, which one would you go for?Dan and Simon from GCN have ridden lots of different bikes in their time, but they’d never done a direct comparison between an aero bike and a climbing bike. Until now…

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Kona gallery: The seventeenth hour http://triathlete-europe.competitor.com/2014/10/21/kona-gallery-the-seventeenth-hour http://triathlete-europe.competitor.com/2014/10/21/kona-gallery-the-seventeenth-hour#comments Tue, 21 Oct 2014 09:10:54 +0000 http://triathlete-europe.competitor.com/?p=48053

Photos: Paul Phillips/Competitive Image The final finishers at any Ironman race often receive a more raucous reception than the winners. ]]>


Photos: Paul Phillips/Competitive Image

The final finishers at any Ironman race often receive a more raucous reception than the winners. Paul Phillips went down to the Kona finishing line to capture the last moments from the 2014 Ironman World Championships.

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Video: Extended highlights Challenge Vichy 2014 http://triathlete-europe.competitor.com/2014/10/21/video-extended-highlights-challenge-vichy-2014 http://triathlete-europe.competitor.com/2014/10/21/video-extended-highlights-challenge-vichy-2014#comments Tue, 21 Oct 2014 07:55:31 +0000 http://triathlete-europe.competitor.com/?p=48050

Challenge Vichy 2014 L’autre film from les films du grand large on Vimeo. Enjoy triathlon videos? This one is massive! Check out the ]]>

Challenge Vichy 2014 L’autre film from les films du grand large on Vimeo.

Enjoy triathlon videos? This one is massive! Check out the extended highlights of Challenge Vichy 2014 – always one of the highlights of the European triathlon calendar.

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