13/01/2010 at 23:33
lack of sunlight can casue winter blues
It’s a natural thing to occur to slow us down and not be as active
When we were hunter gatherers we need to save energy in the winter when food was scare
Expect to experience sleep problems including over sleeping feeling tired when you wake up as though you have not slept very much.
Natural light an hour before you wake is needed to slowly wake us up without it it’s a shock when the alarm clock goes off.
We eat more as we confuse lack of energy with hunger, try and avoid this otherwise you will put on weight
Lower resistance to infection.
Other types include
British Summer Time (BST) Blues jet lag symptoms.
The clocks have gone forward an hour.
Why should this make us feel tired? It can take finely tuned athletes a week to 10 days to adjust?
Upon waking the brightness of the light is now as it was in mid February.
Early morning light exposure reduces the symptoms of winter depression and its this that is often to blame when the clocks jump forward an hour.
For thousands of years we have based our life around daylight not alarms going off to wake us up.
We have a twenty Four hour rhythm called circadian (roughly 24 hours) while our biological rhythm is our core temperature.
The rule of thumb one hour change in time zone, takes a day to adjust to is a very basic guide.
What actually happens is we now wake up an hour early but the real problem is we go to bed at our normal time, now an hour later for our internal clock than we have done for the last 5 months.
Our internal body clock has got used to a rhythm and now we have adjust our internal body clocks not just our clocks and watches.
The outside natural light is lower because we effectively are getting up earlier for our body clocks.
Our brain starts to wake up before we do, based on any natural light.
No wonder we find it hard when the alarm goes off!
British Summer Time (BST) jet lag type symptoms include disturbed sleep problems, loss of energy and digestive problems including change of bowel movements all caused by the clocks moving forward an hour to British summer time.
Some people even crave more carbohydrates.
How to overcome this is to try and get to bed 30 minutes earlier than normal so you will not be too tired when you wake up the next morning. Going to sleep earlier rather than late helps you accustomed yourself to BST quicker.
Stimulants like caffeine and looking at a PC screen, active television programmes that stimulate the mind or bright lights can delay melatonin. This is a hormone produced in the small gland under our brains that is released and prepares us for sleep.
If you need a good reason to exercise then consider that a training session will help reduce these symptoms and speed up our body clocks to British Summer Time.
See you at the races
13/01/2010 at 23:17
You must know more about each type of sports drink .
Every drink has its place in during training.
The below will help you decide
HYPERTONIC DRINKS – Hyper means more. (10%)
This type of drink is known as a high energy drink and has a concentration of 10 % which is much higher in carbohydrate than isotonic drinks. They provide large amounts of quick energy but hydration is much slower than an isotonic drink which is absorbed into the body the quickest. Getting the balance right between enough energy & hydration is crucial for optimum performance.
We are all different and you need to adapt your drinks to also suit the environment so don’t use the same drinks for all conditions
HYPOTONIC DRINKS – Hypo means below. (3-4%)
This type of drink is known as a carbohydrate –electrolyte drink and has a concentration of 3-4 % which is lower in carbohydrate than isotonic drinks.
This drink will contain electrolytes like sodium needed to maintain performance.
ISOTONIC DRINKS contain 5-8% (5-8grams of carbohydrate per 100ml of water)
Most drink manufacturers use this concentration in their ready to drink sports drinks. 5-8% is considered to be the best ratio to improve absorption & performance.
This should be your preferred choice of drink for most events lasting more than 20 minutes
For more detailed info check out Ithe ironmate for more detailed information .
Protein drinks should be taken 10 minutes after you have had 200 ml of carbohydrate drink
13/01/2010 at 23:10
TRAINING CAMP TIPS - Do things differently during a training camp.
Training camps can make or break your fitness levels for the whole year!
You should not come back exhausted and need to have 2 weeks off from fatigue nor should you end up being ill or injured.
If you have increased your training volume during your time away by more than 25% than your previous highest week in the last 8 weeks expect back or hamstrings or both to tighten up soon after you return.
OBJECTIVES – have a plan of what you want to achieve during your training camp - your longest session, biggest volume week, more consistency etc. Aiming to tick every box will result in you coming home over trained. We are all individuals and have different abilities and ambitions. Each year we need to build up our fitness, it’s a balance between speed strength & endurance while remaining injury free.
MOST IMPORTANT TIP - Do things that you cannot during a normal working week including getting more REST & SLEEP.
ADDRESS – make sure you always carry a map and the contact details of where you are staying (business card -hotel brochure etc) that way if you get lost you can show someone where you need to go, vital if you do not speak the local language! Almost every camp I have been on athletes get lost on the first few days and end up dehydrated and hungry that catches up with them in the following days that will eventually ruin the rest of their training camp objectives.
BENEFIT – to get the most from your training camp you need to reduce your training volume when you return home, to absorb then recover and remain healthy and injury free.
DIARY- Keep a diary and pencil in what you hope to achieve in distance or timed efforts plus recovery time. Make sure that all that spare available time is not wasted. That does not mean all day training. Aim to get a good balance of training relaxing, stretching, talking and learning from others and sleeping.
EATING- Do not be tempted to over eat while on a training camp, you could end up coming back with a higher fat content. Eat different foods for variety and for their nutritional goodness. See if you benefit from a change of nutrition. Is your skin looking healthier? Our skin can mirror what is going on inside if you develop spots or other problems then you could be lacking certain nutriments.
Hungry – If you cannot satisfy your hunger needs no matter what you eat this is major signal to back off as you are confusing fatigue with hunger! When fatigued, you can never satisfy your appetite.
EVALUATE – Monitor yourself during a training camp. Make a note of your feel good factors. How do you feel out of 10? 1 being depressed 10 being very happy, excited and rearing to go! Look for mood trends towards continual fatigue.
How much out of 10 are you tired each day? Do you get more tired as the time goes on? I.e. First day rested but been busy due to travelling etc you gave yourself a 2/10 on the first day and by day 5 you are a 7/10 and getting more tired.
Time to back off and go with an easier group.
Dont forget to train at least half as much as normal when you get back to repa the benefits.
See you at the races
13/01/2010 at 23:03
Ironman Training plans
In this months 220 magazine (feb issue) page 13 you can get ironman training programmes on the following website ironmantips dot com
13/01/2010 at 22:48
Here are some turbo sessions for starters
BIKE TURBO TRAINER 60 MINUTES
FOR SPRINT & OLYMPIC DISTANCE TRIATHLONS
PRACTISE BEING LOW AND
10 MINUTE WARM UP 55% > 75%
40 MINUTES MAIN SET
5 MINUTE BUILDING UP TO 80%
30 MINUTES @ 10 MTT PACE 85% + 75 85 REVS PER MINUTE
IN AERO POSTION OR ON DROPS
ALSO PRACTISE DRINKING WHEN WORKING HARD
5 MINUTE FROM 80% > 75%
10 MINUTE WARM DOWN 75% > 55%
FAST SPIN EFFICIENCY SESSION -LITTLE PEDAL PRESSURE
AIM TO WORK CV NOT CYCLE MUSCLES
WARM UP 15 MINUTES
10 MINUTE BUILD UP HEART RATE 60% TO 70%
5 MINUTE INCREASE HEART RATE FURTHER STILL HEART RATE 70% TO 80%
MAIN SET 35 MINUTES - 5 MINUTE BLOCKS USING 42/21 42/20 42/19 42/18 42/19 42/20 42/1
MAIN SET FAST SPIN 3 GEAR SET ABOVE 100 REVS PER MINUTE (R.P.M)
USE 3 GEARS FOR THIS WORK OUT THAT YOU CAN MAINTAIN 100 R.P.M
CHANGE BETWEEN GEARS EVERY
WARM DOWN 10 MINUTES REDUCE HEART RATE FROM 70% TO 55%
SHORT OF TIME
10 MINUTE WARM UP
SINGLE LEGGED DRILLS
10 SECONDS ONE LEG - CLIP BACK IN AND CONTINUE CYCLING FOR ANOTHER 50 SECONDS THEN CHANGE LEGS.
REPEAT 5 TIMES EACH LEG
10 MINUTE WARM DOWN
SEE YOU AT THE RACES
400+ triathlon finisher
13/01/2010 at 22:40
From Zero to Triathlon hero...
Establish your weakenss early on
Most triathlons time spent is 10-15% for the swim 40-55% bike and 30-35% running
GO BACKWARDS to go forwards.
Keep a diary and look at what you have done over the last 6 weeks and see
(a)If you have had adequate rest and recovery
(b)Increased your workload to increase your endurance
Doing the same workouts will not stress the body to improve.
REST-Not planning enough rest and recovery to be ready for the next session.
This can lead to injury illness or both ending in not being able to get to the start line.
CHECK LIST- Have a checklist of thing you need. Make a not in your diary of things you want to take on the day that you plan on travelling. Check this list before you leave to the event. If you need help of what to take go to the Ironmate section triathlon- triathlon equipment check list and print a copy. It may take a few minutes to use a checklist but this will stop you forgetting anything which you ruin your performance.
COMFORT is very important so avoid the latest fashion swim trunks and loose fitting tri top with no pockets.
Dont get hung up on times practise practise practise transitions &
back to back swim to bike and also Bike to run.
Aim to cover all of the swim in training and 50-70% of the bike and 50-70% of the run in three different sessions in one week then you are ready
See you at the races
400 + triathlon finisher
12/01/2010 at 23:47
My tips to avoid your swim goggles leak or stop it happening
See below from my 30 years of swimming experience why swim goggles can leak.
There are many reasons I have listed below the most common reasons.
Finding a pair that fits can be trial and error.
The leak proof test I suggest to others to see if the goggles fit without leaking is to press them over your eyes without using the strap. If they stay on your face for more than a second without the strap they pass the test and less likely to leak. This is no guarantee that they will not leak in the pool.
If they leak for the first time you put them on they may be the wrong size
To avoid this if possible before buying them put them on your face and push them to cause suction. Face the floor if they fall off then they are not for you.
A good fitting pair should stay on without the strap being used.
A mistake is to stop after your warm up place the goggles on your head the water will run down your face, putting them back onto your wet face will cause them to leak because it can stop a proper seal.
Minor adjustments can cause your goggles to leak, too loose or too tight
The strap can stretch over time causing the goggles to leak
Putting them on can stretch the straps and make them loose
If they leak every so often
Some goggles have a double strap this can be separated at the back of your head to help keep the goggles fixed as you move your head.
Believe it or not goggles are very sensitive to small adjustments, with one click being the difference between leaking and not.
Swim goggles are made for children and adults. I have a small face and found that the children’s ones fit me much better and are often cheaper even the quality seems to be just as good.
If you use anti-fog drops to stop them fogging up and avoid putting them in the water before placing them on your face.
If a swim goggle lacks suction when new or loses its suction quality. I find using your own saliva around the edges of the suction then press them back onto your face, my simple trick worked every time.
Cheap goggles wont save you money as they can leak from your very first stroke till you thro them away!
Mistakes to avoid
Don’t be tempted to tighten up a pair extra tight if they leak as this can make your eye sockets sore.
Use anti-fog drops. Keep in mind, though, you may be buying someone else's saliva.
If they don’t leak buy another pair as a back up but sometimes a new pair may have a slight modification.
Learn which shape of goggles is comfortable that do not leak.
Some wear out quicker than others and can easily leak or become cracked for no apparent reason
Please don’t ask me for a refund if they above tips don’t help.
See you at the races
12/01/2010 at 21:06
Error whilst Doing a Replacement, Error in srv_convert.
11/01/2010 at 22:37
Turbo trainer compared to rollers.
Both are very good especially when it’s not safe to train outside.
You need to set the turbo up so it mimics the effort you put out on the road
This can be tricky and time consuming but worth it.
You need to do some road riding and made notes of your speed cadence compared to various heart rates on the flat.
So when you train at your threshold the speed corresponds to the speed you would do on the road. Yes it is a great feeling to cycle 10 miles in less than 20 minutes
Set your tyre pressure the same to get a accurate comparison. With no wind rain road surface changes you get a good comparison speed and heart rate.
I have found rollers to be best to improve smooth cycling when you start cycling.
After 2-3 years then progress to a Turbo.
Cheaper alternative to expensive rollers, just get on and ride.
They work with 3 drums attached to a frame and rubber band between the front and rear roller.
Once the rear wheel moves the rear roller it makes the front roller move.
They are light weight easy to set up and take to a race or when you need to
Rollers don’t provide much resistance though but the top cyclist can ride at 35 mph (56kmph) or faster without coming off!
I have known nameless friends take them to their hotel and train, don’t forget to ask for a noisy room and blame the noise onto someone else!
Turbo trainers can be more expensive than your bike. It’s what you when that counts.
Too much hard riding in January will leave your best fitness on the turbo in April not during the race season
Don’t get bogged down with watts just focus on cadence and heart rate.
Both allow you to ride your bike indoors come rain shine or when it’s dark and cold outside.
A word of warning you will wear out your tyre & make it smooth. If you go on the road you have less grip and more likely to slip especially in the wet and increase the risk of getting a puncture.
I use an old wheel and a turbo tyre for extra grip that also slippage.
See you at the races
400 + Triathlon finisher
30 x Ironman Triathlon Finisher
2 x Double Iron Distance Finisher
1 x Triple Iron Distance finisher
Discussions started by ironfinisher
ironfinisher has not started any discussions