Signing up for an Ironman takes courage. Congratulations to those of you training for this journey. The growth of Ironman distance races requires us to sign up a year in advance for the more popular races. Registering is exciting and the time available to train seems ample. As race date grows near, nerves begin to form and thoughts of doubt may arise. These are normal feelings that can be dealt with very easily. Failing to prepare is preparing to fail. Here are a few tips to help.
Falling temperatures and fewer daylight hours don't mean that your outdoor running routine has to go into hibernation for the winter. Running through the cold weather can help shake those winter blues, improve your energy level, and guarantee that you'll be in better shape once bathing suit season rolls around. Follow these tips to run safely and comfortably through wintry weather:
VO2 Max is the maximum volume of oxygen the body can consume during intense exercise while breathing air at sea level. This is different than the amount of oxygen the lungs can inhale. VO2 is a measurement of how much of the oxygen inhaled the body uses. The volume is expressed as a rate either in liters per minute (L/min) or milliliters per kg body weight (ml/kg/min).
It’s been said, a good swim will not guarantee you a win, but a poor swim will help you loose it. In much the same way, a good transition will contribute to a positive race experience. The objective of the transition is to help you comfortably, quickly, and safely “transition” from one discipline to another. Too often, triathletes overlook the preparation and importance of a good transition. Whether your goal is to just finish or make the podium, a good transition starts with a plan. Here are a few tips to help organize and practice for good transitions.
As athletes, we hear the term hydrate. What you hydrate with is as important as the hydration process. Hydrating with water is not hydrating. Excess water causes hyponatremia because the absorption of water into the bloodstream can dilute the sodium in the blood. This cause of hyponatremia is rare amongst non athletes but is a concern for endurance athletes who need to ensure proper levels of sodium. It is also found in people who compulsively drink more water than necessary per day. Excessive drinking of beer, which is mainly water and low in sodium, can also produce hyponatremia when combined with a poor diet.
One of the key skills in road riding is the ability to ride in a pace line. By working together and sharing the work, a group of riders can go much faster with less effort than a single rider. The additional speed often leads to friendly competition. While the fun factor increases, too often safety is compromised. To help you avoid meeting the pavement by accident, please keep these safety factors in mind.