There are three main types of triathlons that are traditionally done, the sprint triathlon, the standard or Olympic triathlon, and the ultra distance or Ironman triathlon. A sprint triathlon includes a 750m (.47 mile) swim, 20k (12 mile)bike ride, and a 5k (3.1 mile) run. A standard or Olympic triathlon is 1.5k (.93 mile) swim, 40k (25 mile) bike ride, and a 10k (6.2 mile) run. An ultra distance or ironman triathlon consists of a 3.9k (2.4 mile) swim, 180k (112 mile bike ride), and a 42.2k (26.2 miles) full marathon run.

Triathlons are no easy feat. They take an extreme amount of preparation, not only for one sport, but for three. If you’re thinking about doing a triathlon, it is a good idea to know what equipment you will need and what it will do for you.

What You Will Need

Swim:

• Swimsuit
• Goggles
• Swim cap
• Wet suit (Not required, but helpful)
• Pool or water source for training

Bike:

• Bicycle the fits your size and is in good working condition. Can either be road bike or a mountain bike with the tires switched out to the smoother ones made for roads.
• Clipless pedals (these are the most efficient, but not absolutely necessary)
• Cycling shorts that can be worn without underwear to make riding a little more comfortable and to prevent sores.
• Bike shoes with a harder sole. These also come with mount points when using the clipless pedals.
• A water bottle that can clip into your bike.

Run:

• A good pair of running shoes is a must! This is not a good time to skimp on quality, just for a good price. You don’t have to spend a fortune, but don’t get the cheap ones either. Not a good time to skimp. The best way to buy running shoes is to go to a local running store. They can perform a gate analysis and fit you to a shoe that will provide the best support for your foot. This will prevent injury and provide the best support for your joints.

Obviously these items can add up fast, especially if you need to purchase a bicycle. If you think you are interested in trying a triathlon, it may be wise to borrow as much equipment as possible to begin with. That way you can get a feel for the sport before you make a large investment in your own personal equipment. You may also want to check out these optionsfor home gym equipment that would provide a convenient way to incorporate strength training into your fitness program as well.

The newest theory is that compression socks may offer further benefits to users, more particularly runners.

How Can Compression Socks Help Runners?

1. Increased Blood Flow: the theory is that by increasing venous blood flow, more by-products, such as lactic acid, can be transported via the bloodstream and flushed out. By clearing these products that cause fatigue quickly, performance can be improved.
2. Decreased Muscle Vibration: every time a runner strikes the ground there is a degree of muscle vibration that takes place with the muscles and tendons of the lower leg. It is thought that this vibration may be one of the causes of delayed onset muscle soreness. Wearing compression socks while running would work to decrease this vibration and improve running efficiency. This also proves true for long and triple jumpers, as compression socks decrease muscle vibration and increase proprioception, or sense of position, which is important in jumping events.

Compression Socks May Be Beneficial During Recovery Phase as Well

Recovering from intense running workouts, long runs, and plyometric training can be a task in and of itself. Wearing compression socks have shown results in reducing the amount of muscle soreness as well as decreasing the amount of swelling and inflammation following these activities.

Compression socks may also work to keep legs fresh while traveling to competition and in the hours of sitting and waiting leading up to the event.

Conclusion

Compression socks may well be categorized as another useful tool similar to ice baths and recovery drinks that work to provide optimal recovery and every possible advantage in performance. But just like other tools, they are not magical, but rather a small piece in the puzzle of what it takes to be one of the best. But hey, you never know, that one small thing may be just what is needed to get you on top of the podium. Check out this site for more information on home gym equipment that will further help you achieve your health and fitness goals.

There are many different places where you can go to take yoga lessons, including various community centers as well as gyms. Make sure that you take a beginner’s yoga class if you have never done it before though, because you will not want to get in over your head. Instead you will need to make a point of taking a beginner’s class so you do not get overwhelmed. Although at first you might find that yoga is very difficult and physically taxing, your body will eventually adjust to it after a while and it will become slightly easier to do.

A lot of yoga exercises are good for increasing flexibility as well as losing weight because it is considered to be low impact cardio. Typically yoga classes last around a month or so and if you are happy with the first class you take then you will be able to move up to the next level. Yoga can also be a great way to reduce stress, both physically and mentally. A lot of people do yoga these days because of its many health benefits, so you will certainly want to consider doing it as well if you want to lose weight and haven’t had luck with any other methods of doing so.

Those who are interested in yoga but are not sure it is right for them might want to go online and look up some videos of people doing it so they can get a better idea as to what it is all about. One of the best things about yoga is that in a beginner’s class you will be able to go at your own pace, so you won’t feel pressured to keep up with other people who might be in better shape than you are. You can also do yoga at home with the right instructional videos.

Symptoms of IT Band Syndrome

IT Band Syndrome is characterized by needle-prick type pain on the outside of knee to begin with and then progression to disabling pain with even walking and especially going up and down stairs.

Causes of IT Band Tightness and Inflammation

• Overuse
• Worn out shoes
• Downhill running
• Running on banked surfaces
• Multiple track workout running in the same direction
• Activities that cause the leg to repeatedly turn inward

How to Avoid IT Band Syndrome

• Warm up well by walking before running or cycling
• At first sign of trouble, decrease mileage or take a few days off
• Wear shoes that are in good condition
• Run in the middle of the road when possible to avoid banked surfaces. (Be safe. Choose clear roads)
• Change direction often when training on a track
• Avoid squats for a time

How to Treat IT Band Syndrome

The best treatment is usually R.I.C.E. (Rest, Ice, Compression, and Elevation), anti-inflammatory medication such as ibuprofen, stretching to increase flexibility. Another helpful technique is massage or friction rubbing to help decrease inflammation and break down scar tissue. Most people are able to recover using these methods, however, in extreme cases, surgery is used as a last resort. Check with your doctor to see what treatment options would work best for you.

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Tennis: A nice polite game of skill

Oh really? Have you heard some of the pro tennis players when they smack the living bejeezus out of that poor little ball? It’s like a war cry! And the women have the men beat hands down. If someone yelled like that while walking down the street even gangs would scatter, in fear for their very lives. So, that said, what are the most common tennis injuries?

• Wrist pain, strains and sprains – small wonder. The wrist of a tennis player takes the brunt of every volley particularly in the case of tennis players who do not use the two hand method. Women mostly use this method and that plus the use of wraps help the players steady their swing and offer wrist support.

• Back pain and problems – watch a tennis player when they serve. They bend way back watching that ball go up and then put everything they’ve got into smacking the heck out of it on its way down. Sudden twists and changes of direction are hard on multiple areas of the body as well, the back included.

• Impingement of the shoulder – and here it is. Even worse than the pressure exhorted on the wrist, the constant overuse and strain of a tennis player’s shoulder frequently leads to rotator cuff and tendon problems. The wearing of a neoprene shoulder brace is not uncommon for the sufferers of this condition.

• Straining of the calf muscle – when players lunge it puts tremendous strain on thigh and calf muscles. Those muscles never truly get to rest until the match is over. Knees are a problem in tennis as well.

• Good old tennis elbow – a poor stroke (mostly in the case of amateurs), lack of muscle conditioning and just plain overuse can all contribute to this condition.

Not technically a ‘contact’ sport, however…

If you have ever had the opportunity to catch a hardball thrown by a pro baseball player you’ll notice several things: 1) you won’t be able to use your catching hand for anything for a really long time, 2) if you missed the catch some part of your body would be excruciatingly sorry and 3) the power behind that throw (particularly if it was thrown by a pitcher) would put any normal person’s shoulder out so far that it would never go back in again. Shoulder brace anyone?

Many parents will have no doubt watched the Olympics and Paralympics and found themselves wondering just how they can encourage their own children to take up sports. It has certainly proven difficult in recent years to ensure that children become more physically active after all, it’s difficult to compete with TV programmes and computer games. However, the mounting childhood obesity crisis makes it all the more important to encourage youngsters to become more physically active. Of course, there’s more to participating in sporting activities than improving physical fitness it can also help children become much more sociable.

As overweight children are more likely to develop a range of health problems in later life including such conditions as heart disease and diabetes the government is keen to encourage children to take up sporting activities and recommends that youngsters are active for at least an hour a day. There are a number of ways in which you can help your child to become more physically active. Most schools operate a range of after-school sporting activities completely free of charge, and there should be more information available from local authority websites.

Likewise, training and other sporting activities are available through SPOGO at a wide range of venues across the UK, with a total of more than 50,000 facilities including ice rinks, athletics tracks and tennis courts. Some organisations also offer specialist sports camps for children offering a range of activities. Not only are these a great way to encourage children to become more physically active, but they can also provide them with a much-needed change of scene and the opportunity to make new friends. There is also support for particularly gifted children, with schemes such as Junior Athlete Education intended to help young athletes progress in their chosen discipline without falling behind with their schoolwork.

Encouraging children to become more physically active is important for their social skills as well as their physical health, so the earlier you can get them to participate in sports, the better. That doesn’t mean strong-arming them into doing things they don’t enjoy this is likely to backfire but it’s important that parents play a role in encouraging their children and guiding them towards activities that are good for their health as well as being generally good fun. To find out more on how to get your child into sport, all you have to do is search online.

However, it’s probably not a very good idea to start throwing yourself around on the pistes if you’re not in particularly good shape. This is why it’s worth making the effort to get fit and stay fit beforehand and then you’ll be ready to see whether you’ve got what it takes to ski, snowboard or skate. Of course, engaging in summer sports is a good way of ensuring you’ll be fit enough to try winter sports when the colder weather descends. It might be a particularly good idea to see if you can try a summer sport that has a somewhat similar winter counterpart so skateboarding might be a good substitute for snowboarding, for instance.

Going out for the occasional jog is a time-honoured way of getting fit, and it can also be good preparation if you’re thinking of trying your luck at winter sports. Running will help you build up your endurance and strengthen the muscles in your legs, which can be particularly handy for sports such as skiing and snowboarding. Perhaps you could get down to the gym and start building up your muscles so that you’ll be sturdy and strong enough for winter sports. Work out which types of exercise are best for the particular sports you’re thinking of trying.

Also, you should try to make the effort to get on top of your diet. It’s easy to overdo it a little, particularly when winter arrives and the Christmas festivities start to approach. You might find that after stuffing your face with turkey and mince pies over the festive season, you’re in no fit shape to hit the pistes come January. Try to eat a healthier diet if you’re planning to try a winter sport, and get your sleep pattern right. You should be looking to get a minimum of eight hours’ sleep every night, so if that means going to bed a little earlier than you usually would, it’s worth doing.

If you really want to make a big impression, there are simulator machines which are good for practicing skiing and snowboarding. Most importantly, though, try not to overwork yourself. It can be tempting once you really get into the swing of your exercise routine to overexert yourself, and this can leave you nursing various strains, pulls and tears in which case you’ll struggle to get yourself fit again so you can engage in whatever winter sport it is you have your eye on. Let your body recover after exercise sessions, and take a rest as and when you feel the need to.

Matthew Saunders is a freelance writer who loves to help you keep warm and toasty for winter sports by helping you find the best winter jackets, hats and gloves.

• Select a good bike – The first thing you have to do is to select a good bicycle. There are different types of bicycles out there, but since you are to participate on a bike race, you might want to go for a touring bike or a regular road bike.

• Consider hiring a trainer – Hiring a trainer is not really a popular option. Nevertheless, you must never underestimate the benefits that one can get from hiring a trainer. Not only will you be trained hard for the bike race but you will also receive the motivation that you need for training.

• Know some bike handling skills and improve on them – Just because you know how to ride a bike does not mean you are all good and ready for a race. Try to gain more skills when it comes to bike handling. If you could, try to go biking everyday and focus on the bike handling skills at which you find yourself very weak.

• Train for endurance – One good benefit out of riding a bike everyday is that your endurance will improve. Try to increase the distance as each day passes by. It is important that you build up your endurance before training for power.

• Be skilled in pedaling – You need to show good form when pedaling your bike. That is why you need to build up strength for your legs and calves. Most bikers would go to a fixie bike shop and get themselves a fixie. Fixies help people obtain a good pedaling form.

• Train for more power – You really need to focus on power so that you will be able to pedal faster at a longer time. You could start doing squats. Try doing squats with weights if you want. You can also build strength by climbing stairs up and down for a number of times.

• Go on a healthy diet – Diet is part of the preparation for a race. Weeks before the race, you have to stop eating junk foods and start eating healthy foods. Eat a lot of fruits and vegetables for a better performance come the race day.

Treadmill is one of the most widely used equipment, this aid to perform walking or running drills at ease. It is a durable aerobics tool that comes with a wide belt, steady base, and safety lock. While few models also include adjustable speed control and flexible planes that enable to work on the muscles at various inclines.

The other highly favored fitness tool is adjustable dumbbells such as the bowflex selecttech 552 dumbbells. This gear is not only space-saving but is a perfect choice for weight training exercises. It allows choosing and adjusting the weights in an effortless manner. Besides this, the dumbbells include padded handles that offer the much needed protection to the wrists.

Another popular indoor device are the bike trainers such as the cycleops trainer; these facilitate to carry out activities like riding especially when the outdoor weather conditions are not favorable, it could be raining or snowing. It consists of double variable centers that ensure steady and comfortable ride for an extended period of time. In addition, it includes sensors that assist to monitor the entire performance on a daily basis. Similarly, mini stepper is another suitable option available for both beginners and professionals. This portable aerobic tool helps to strengthen and tone up the muscles. It generally comprises of a battery operated screen that tracks the number of steps and calories burned. Recumbent cycles on the other hand give maximum support to the inner heart and back muscles. It can be easily installed or fixed in a small space and offers excellent protection to the knees. With a range of home gym equipment available, it is would be ideal to opt for branded fitness products that assist to perform a variety of drills in a relaxed and safe manner.

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Am I a Distance Runner?

What type of runner you are is classified by the racing distance. So, because this program is designed for a distance runner, it will prepare you for races that are 1.25 miles to 10 miles long (2,000 meters to 16 kilometers). This program is perfect for the 5k/10k runner or the triathlon competitor.

Basic Program Structure

Training is a year-round endeavor. You can break up your training into phases that correlate with the seasons if you compete most during one time of the year. Now, you most likely compete in different events all year round, but for the sake of this training program, let’s say you do most of your competing during the spring. Your seasons and training phases would look like this:

• Post-competitive: Summer
• Early pre-season: Fall
• Late pre-season: Winter
• Early-season: early Spring
• Late-season: late Spring

What do you do during each phase and season? If your workouts are lacking structure up until crunch time, let’s look at what each week of each training phase should look like:

Post-Competitive: Summer

This phase should focus mostly on continuous runs to keep your mileage up as well as keeping your aerobic base strong. However, be sure to include a few days of some speed with slow intervals and Fartlek runs.

Early Pre-Season: Fall

As you’re nearing pre-season, the amount of continuous runs should decrease while you focus a little more on your anaerobic training. Increase the amount of Fartlek runs and go ahead and start with your interval training, but keep a day for slow intervals.

Late Pre-Season: Winter

You’re getting closer to competition so it’s time to increase your speed and power. Keep the continuous runs the same as well as your interval training, but now is time to get in a day of fast intervals, repetition run, and pace intervals.

Early-Season: Early Spring

Now that you’re starting up a few races it’s time to devote equal attention to fast intervals and interval training. How you structure your in-season training really depends on how frequent your competitions are.

Late-Season: Late Spring

You’re nearing your peak and you’re body’s tiring out, but it’s not time to take it easy yet. You can cut out a day of continuous running to include a day of repetition running with some pace intervals, interval training, and some fast intervals. Saving the focus on speed for the end will ensure that you peak at optimal time.

Be sure to build your strength during the pre-season to get you that power and speed that you’re looking for to keep you competitive. If you’re interested in home gyms, check out HomeGymReview for the best information.