I had to learn the hard way that sprint triathlon training is no walk in the park. I had a friend invite me to join with him and some other friends in training for a sprint triathlon that was a few months away. I smiled and said I would be there to cheer them on but I would never participate. The next morning, my roommate and I were up at roughly the crack of dawn to start our first training run. 1 and 1/2 miles later I was puking my guts out. Nothing like losing my morning meal to learn that I indeed needed to get in shape. The long story short was that in twelve weeks I went from being a total couch potato to finishing my first sprint triathlon. I learned a lot in those twelve weeks that are critical for those just starting a sprint triathlon training program.
1. Don't overdo it in the beginning
I started my training indeed fast (like every single day of the week I was running.) I was speedily burned out and started developing shin splints. A moderate program of 3 or 4 days a week to start is all a beginner indeed needs. Remember that only about 1.7% of citizen in the citizen have ever concluded a triathlon and that should be the goal for your first one. There is so much to learn about race day that just finishing is an accomplishment.
2. Train in all 3 disciplines weekly
A lot of citizen that rule to train for a triathlon think they are already good at one sport so they only need to pick up the other two. Not true. A weekly training program that includes all 3 legs of the race is essential. This will keep improving your skills in all three and get your body used to the multiple activities. Each leg requires separate muscles and all need to be trained regularly.
3. Enlarge into "brick" workouts
A brick workout is when you do two of the activities back to back with little rest in between. This helps your body to learn to transition from swimming to biking and biking to running. Most beginners will have a hard time stabilizing their equilibrium when getting out of the water and onto their bike. Practicing this transition is a key to getting ready for race day. Brick workouts are a very prominent element to your training but don't have to be implemented immediately. Enlarge in your abilities as a swimmer, biker and runner for 4-6 weeks and then begin brick workouts on a weekly basis. The last 4 weeks of training should consistently use bricks in your routine.
Sprint triathlon training can be grueling for a beginner but the rewards are amazing. Crossing the cease line (even in 2nd to last place like I did the first time) is a feeling you won't speedily forget. The crowd will still cheer like you won the race and it will feel like you did win. The complete exhaustion that will likely follow is also a feel good reminder that you concluded something that 98.7% of the citizen has never done.
Tuesday, July 17, 2012
Sprint Triathlon Training Tips - 12 Weeks From Couch Potato to Race Finisher
Friday, March 23, 2012
Youth Speed Training - How to Sprint Faster
You probably have noticed in recent years sports teams are focused on speed, speed, and more speed. It's not surprise parents and coaches of youth athletes now want their youth athletes to get faster as well.
Learning to sprint faster is not that difficult, if you supervene certain principles. The main principle is to enhance the youth athlete's strength. This can be done through any distinct speed training exercises and drills.
Sprint
Sled sprints, or hill sprints, furnish resistance the athlete must overcome. This resistance builds up power that will later be used to impel the athlete faster as they sprint. For youth athletes, a sled weighing 10-30 pounds would be plenty heavy. A steep hill can also be used.
When performing these speed training exercises, it is foremost to keep the sprint no longer than 5 seconds in length. Athletes are only able to claim maximum endeavor for up to 7 seconds. After this window, execution decreases quickly. Following each sprint, rest about 2 minutes. For younger athletes around ages 12-14, perform 2 sets of 5 sprints, resting 2 minutes between sprints and 5 minutes between sets. For high school athletes, aged 16-18, perform 3-4 sets of 4-5 sprints, resting 2 minutes between sprints, and 5-7 minutes between sets.
Another great exercise for learning how to sprint faster is push up sprints. To perform this exercise, athletes will lie on their stomachs, hands by their arm pits. When they are ready, or on a "go" command, they push up fast and sprint as fast as they can. This should be done in one movement. For younger athletes aged 12-14, perform 3-4 sets of varying distances from 5-20 yards. Older athletes, 16-18 years old, can perform 3-5 sets of 20-40 yards.
These two exercises help build a foundation for learning how to sprint faster in youth athletes. They are easy to perform, and can be quite fun. By following the guidelines, you will consideration an revising in your athletes speed in a few weeks.
Youth Speed Training - How to Sprint FasterSaturday, February 11, 2012
Burn Fat With High Intensity Weight Loss Interval Training
Weight loss means something different to everyone who considers doing it. One person may think of it as a sacrifice of muscle mass while another would immediately conjure up images of shedding fat. Losing muscle and water weight are negative forms of diet, but strangely, they are the most commonly proposed quick weight loss strategies. People have busy lives and they need quick answers to shed a few pounds and stay healthy. High intensity weight loss can produce results in just three sessions of twenty-minute workouts a week.
Though effective, interval training fat loss is not an easy effort free way to shed fat. In fact, many people have a more difficult time following through on this style of weight loss than aerobic exercise five times a week for an hour a day. The difficulty of fitness interval training is that it summons the excess of an individual's efforts to achieve the results. Though the workouts are short, they require all-out, total effort. Maximum sprint speeds for a defined interval (30 to 60 secs) followed by thirty seconds of light jogging or walking are alternated for twenty minutes. If done well, this technique is more effective as a five-day one hour per day aerobic workout.
Sprint Cs
Many people have trouble redlining even once, let alone seven or eight times in twenty minutes. However, if people can summon the discipline to achieve the strain, high intensity weight loss is achieved by interval training. There is no schedule that is too busy for this style of working out since the twenty minute exertions can be done at any time of the day and only require three repetitions a week to achieve the desired results.
Burn Fat With High Intensity Weight Loss Interval Training