Rather than use the term diet I make use of the term food choices.

Positive Food Choices

Considering the number of hours tri-athletes spend training, they actually have to ability to make negative food choices than a regular person who lives an inactive lifestyle, but it is always beneficial to make more positive food choices than negative ones.

At this point we already know how to make food choices, which usually entails choosing vegetables, low sugar, whole grains, and protein rich food, over fatty and processed foods. Typically, using one’s common sense seems to work well for most.

Make the Right Decisions

Sad to say, some tri-athletes do not make very good food choices and they often end up eating the same kind of foods for breakfast, lunch, and dinner everyday. Yes, these are healthy foods but sometimes adding a variety to the food that you eat can be helpful. Let me share some of the secrets in making food choices that I have learned over the years, which have helped me stay in good shape and keep my body fuelled.

My 7 Tips Are:

1. A good number of people eat more vegetables at night, while loading the breakfast and lunch with fruits. It might be a good to incorporate more vegetables early in the day by adding it to scrambled eggs. Left over veggies like broccoli, tomatoes, spinach, and peppers will work well with scrambled eggs. However, you can also choose to munch some low sugar veggies or drink a fruit drink instead.

2. You can do a lot with avocados. We have been taught that avocados are excellent sources of good fat and good fat is beneficial. Therefore, apart from using it for guacamole, add avocados to your fruit salad, scrambled eggs and in any other dish that you can think of. Avocado sandwich perhaps?

3. Make sure to add some lean protein in every meal that you eat. You can add protein powder to your fruit drink, shake or smoothie. By adding eggs in the morning, you are incorporating protein in your breakfast. If you love to eat oatmeal, you can load this up with protein by adding 1 egg white, which does not only boost the protein content but it also improves the taste [in my opinion].

4. Do not stick to one kind of grain for your diet. Barley, millet, and quinoa are just some grain varieties. Try cooking a cup of each grain and have it for a few days and then shift to another once you feel like eating something different. You can also use barley together with sautéed vegetables. Quinoa goes very well with maple syrup and banana.

5. The earlier you eat breakfast, the better. While you sleep your body is actually fasting, break the fast by eating your morning meal and kick start your metabolism. If you are planning to go on a swim in the morning, eat a light breakfast like toast and some almond butter or a smoothie.

6. Do not forget to snack. Trail mixes are excellent snack foods because of the variety of its contents. Some mixes have nuts while others may contain some dry fruits as well. When you feel hungry, instead of going after those chips, go for the trail mixes.

7. Food in the car can always come in handy. A trail bar or 2 can help you get back in the mood when something goes wrong during the day. This is better than hitting a fast food chain and loading up on calories and fat.

Those are just some of the things I have learned while training to become a better athlete, and by making better food choices.

The point is adding a variety to your regular diet and experiment with foods that will make you healthier and provide more fuel.

To get the most out of what you eat, you need to figure out what kind of food will suit you best.

Good Luck!

Terry

You May Also Like:

1. 9 Smart Triathlon Training Food Choices
2. How to Use a Food Diary in Your Triathlon Training
3. Tips for Efficient Triathlon Swimming

Via Marathon Training

Muscle Bias

However, during the past year, I experienced something that made me change my style. I was having a massage when the therapist informed me that the back muscles on my left side are far more developed than my right.

By connecting all the dots, I realized that this is the product of my tendency to breathe on my right side only when I go swimming, which means that the more I use my left arm to balance as I breathe, the more developed the muscles of my left side have become.

Bi-lateral 

Bilateral breathing will not only keep your strokes equal, but it will also help maintain the equal symmetry of your back muscles. The downside of breathing on side only is that it results in uneven strokes.

You turn to your breathing side around a thousand times even when you are just swimming for an hour. If you do not change anything, your uneven stroke can be a permanent fixture in your swimming technique.

No Blind Side

One of the advantages of breathing on both sides is the fact that this will help you lose your blind side because you get to breathe and stroke on either side of your body.

For an open water swimmer the advantages will include the following: the ability to look for landmarks, ability to steer clear of chops, and the capacity to protect yourself from swimmers who intend to deter you by splashing water as you come out of the water to breathe in air.

Practice, Practice

The only way to enjoy these advantages is by practicing bilateral breathing on a regular basis. Try to breathe in air after 3 to 5 strokes during a drill or warm down. However, do not limit the application to drills and warm downs alone.

True, it is very uncomfortable to do for the first few times. Nevertheless, if you come to think of it, the awkwardness that you feel is actually bearable. Constant practice and application of breathing on both sides will make it easier.

Here are some suggestions on how to practice bilateral breathing without boring yourself:

In each length, breathe in from one particular side. This will allow you to get the much-needed oxygen while enabling you to develop equal strokes along the way.

Whenever you are warming up, or warming down, or in between sets, make sure that you breathe in using your weaker side.

Come up with your own flow of breathing. For example breathe in 4x on your right and then another 4x on your left or it can also be 3x on your left and then 3x on your right.

Try and spend time practicing bilateral breathing every week.

Lastly, always enjoy your swim. Don’t forget all the fun simply because you want to get it right first time.

Good Luck!

Terry

You May Also Like:

1. Tri Swim Coach Review
2. Get a Better Swim Stroke
3. Triathlon Swim Tips for Experienced Swimmers

Via Marathon Training

Here is a short list of the things that you might want to keep in mind. These points are easy to remember and can help you whip yourself back into shape and get ready for your upcoming race.

1. Make a plan!

The best thing that you can do in order to get yourself back on track is to have a plan. You can make your own plan, copy a plan from a magazine, download a plan from the internet or have a friend help out. It does not matter, as long as you have a plan, because this will help you commit.

Moreover, writing your plan down and letting your friends know will help reinforce your initial commitment to your plan.

2. Stick to realistic goals!

Unrealistic goals are the danger to your commitment. These kinds of goals can leave you frustrated, especially if you fail to attain it in a specific time frame. Therefore, if your average training hours are only five a week, then it’s best that you do not consider 20 hours worth of training as your goal, because this is obviously unrealistic.

Setting realistic goals will allow you to progress gradually, creating momentum as you fulfil one goal after another. Thus, save yourself from disappointment and set attainable goals.

3. Incorporate weight training!

The holidays must have had some effect on your weight and the best way to burn those calories off is by incorporating weight training in your training program. Weight training does more than strengthen your body and prevent injury. In fact, it also speeds up your metabolism, which is an excellent way to drop those holiday pounds.

You may want to start slow especially if you it has been months since you weight trained. You can start with leg squats, standing squats, step-ups, lunges, side lunges, push-ups and many more. Use your creativity and be resourceful and you can weight train even when you are not in the gym.

4. Train with a partner!

The more the merrier, so they say. Training alone can be boring and you may find it harder and harder to wake up early the morning to swim, run or ride your bike. Knowing that you need to show up because the rest of the group is waiting for you is a good motivation.

This is also a great way to challenge yourself and push your limits. Finding people who are willing to train with you is not very hard because a good number of athletes prefer to train in groups rather than individually. Being aware that your group mates are awake at 7am to swim is enough reason to get you out of your bed!

5. Work on flexibility!

To improve flexibility you might want to consider other workouts apart from aerobic exercises. One of the best workouts that can help you become more flexible is yoga. Moreover, yoga does not only focus on flexibility but it also helps improve your recovery from strenuous activities and it helps lengthen your muscles.

Aside from that, it also helps you relax so you get sleep more deeply at night when you rest. Also you get to avoid injuries because yoga helps keep your muscles supple and pliable.

These tips do not just help you get back on track but you can also use these to train all year long!

Good Luck!

Terry

You May Also Like:

1. Triathlon Swim Tips for Experienced Swimmers
2. Tips for Efficient Triathlon Swimming
3. Triathlon Transition Tips

Via Marathon Training

In the spirit of new beginnings, I thought I’d share with you some of the great training blogs out there that you need to be following in 2012! These great sites are where I turn to for inspiration, motivation and just great down-time entertainment.

I love reading about other people’s adventures, and it’s great to be able to share experiences and tips so easily online.

Check them out!

I know many of the blog owners, but if we haven’t been introduced, then come and say hi!

If your blog has made it onto the list, feel free to add one of my “Top 125 Triathlon Blogs of 2012″ buttons to your website! You earned it!

Bookmark this page for a handy resource, should you need some inspiration or guidance throughout the year. Also, please share this with the wider community – spread the word of the triathlon far and wide!

Share it on Facebook, Twitter and Digg (the buttons are on the left hand side)

Happy Reading!

125. TriMadness. If you are absolutely mad about triathlons, then you will love this web site.

124. TX Runner Mom. This is not your average mom. This mom loves to run, and she does it well.

123. Tri-Karen-Tri. Karen does much more than try! She loves to run in triathlons too.

123. Running To Sanity. Can running keep you sane? This blog will answer that question.

121. Run Jodi Run. Some moms like to stay in the kitchen. This one loves to run!

120. Running For My Father. Running for your father can quickly lead to a running addiction like it did here.

119. Chasing My Joy. A blog about one woman’s challenge to become an ironman.

118. A long road. Can a big family stop one man from doing the Ironman? This blog will tell you.

117. mn Firefly’s Running. Denise tells you everything about her running journey and the path she chooses in life.

116. Tri-ing My Hardest. Follow Carly as she tries to balance life, love, and triathlon training.

115. Triing To Be Fit Mom. One mom’s journey to be fit, by training for triathlons.

114. Running, Tri-ing and Living. Running, triathlons and life can be a challenge. Ana Marie does it well.

113. The Runners Bug. Find out what motivates this runner. Maybe you will catch the running bug.

112. Two Three Hours A Week. How long does it take to maximize your fitness? This guy will tell you.

111. On The Edge. Living life on the edge and training has its benefits.

110. Smoke Training. From a massive smoker, to a massive triathlon runner. Follow this interesting story!

109. The Trial of Miles, Miles of Trials. Can she continue to run triathlons? This blog details the adventures of one woman.

108. Triathlete Diva. She is a diva, and she is a triathlete. Two great combinations that make for a great blog.

107. Sweat Once A Day. Follow one woman’s journey to sweat – all in good health!

106. That Runner Chick. A diary of sorts that catalogues Courtney’s workouts and food intake.

105. Running Slowly 2 The Finish. Can Pam turn herself into a marathon runner? This blog will give you the details.

104. The Lazy Triathlete. How can one lazy triathlete keep crossing the finish line?

103. Running With Whit. Join Whitney in her adventures in life and triathlon training.

102. Swim Bike Run – The Life Of A Triathlete. Other exercise programs failed, but for this person, triathlons did not.

101. The Misadventures Of A Jogging Stroller Mom. This mom loves to swim, run, and compete, but she used to hate all three!

100. Slowly Tri-ing. A woman with an average life that just happens to include triathlons.

99. Slow Is The New Fast. Life, running, and how one person has used running to recover from injury.

98. Pedestrian Runner. Country music and triathlon running? Who would have thought that they would work so well together.

97. Finishing Is Winning. Finish everything you start and you have a solid recipe for triathlon success.

96. Do or Do Not There Is No Tri. The trials and tribulations of one triathlete.

95. Adventure Seeker. Can you keep up with this challenging person as they jump from adventure to adventure.

94. Ironman By Thirty. Can he become an Ironman by the time he hits thirty? Find out in this blog.

93. Sage Rountree: Yoga for Athletes, Training for Running and Triathlon. Can Yoga help you train for a triathlon? Read this blog to find out.

92. Nichole’s Running Blog. She runs. She Blogs. Follow her trials an tribulations on her blog.

91. Newbie Triathlete. Learning about triathlons as a newbie. This professional father tells his story.

90. “the original” 140 Point 6 Miles…Of Awesome!!. A diary of his day by day training for his third Ironman.

89. One Run At A Time. Katie loves to run, and she loves to blog. Sounds like a winning plan!

88. Becoming Triathlete. Can a couch potato become a triathlete? Find out in this blog.

87. Julie’s Triathlon Journal. Julie blogs. She also does triathlons, and she posts videos. What a great concept.

86. Kacie Tri-ing. Kacie trains for triathlons and posts her info to this blog.

85. The Lazy Marathoner. Can this lazy runner do what it takes to train for the Ironman?

84. Just Running For Fun. A blog that keeps track of Diana’s runs.

83. MCM Mama. A mom and how she has used running to overcome postpartum depression.

82. Living The Tri Life. 27 years of racing all detailed in one blog. Fascinating!

81. How Far Is That Ironman?. Find out how triathlons have become a lifestyle for this 10 time Ironman runner.

80. Living The Dream. A wife and a mother that is living her dream and running the whole way.

79. Always A Reason To Run. A mother of two that teaches for a profession and runs as an obsession.

78. Miles, Muscles & Mommyhood. Can a mother compete, stay in shape, train for triathlons and stay in shape?

77. Shut Up + Run. A wild and crazy suburban housewife that loves to run and write. Read her blog to find out more.

76. Tri-Dogman. A daily diary of one women’s crazy workouts, life, fun and exercise.

75. Slow Fat Triathlete. Find out how you can train for a triathlon, transform your body and have a good time doing it.

74. Wife, Mother, Athlete. Find out what makes this wife and mother a great athlete. Does she train and compete in triathlons?

73. The Adventures Of TriSaraTop. One women tries to combine being a mother with being a Ironman.

72. I Tri To Be Me. How hard is it to balance life, be a mother, train for triathlons, and be a vegetarian?

71. 21 Days. Life, love, family and training. Follow this one as she manages to keep it all together.

70. Runninghood. One women’s thoughts on what it is like to be a mom, a runner, and enjoy life.

69. Running Jayhawk. Do you have what it take to be an Ironman? This blog attempts to answer that question.

68. Running Into The Sun. All about running, cooking, singing opera? And petting cats. An interesting blog on life and training.

67. Running Stories. Where do you like to run? Find out where this one likes to run by reading this blog.

66. edebitetto duztri. Doing what it takes to train and compete in triathlons. A blog worth reading and following.

65. TriMarni. Marni blogs about the things that she likes the most. Food, Exercise and Life!

64. ”Tri”ing For Pro. What does it take to transform from a novice triathlete to a pro triathlete? Read to find out.

63. Swim Bike Mom. Can a mother of two do what it takes to swim, bike, and still manage a family?

62. Aim High. Proving people wrong by accomplishing impossible tasks is what this blog is all about.

61. Diana’s blog-My Life with Kettlebells. Count on life, be full of changes. Find out how this women handles all of those changes with exercise.

60. Racing With Babies. Are there superheros in real life? This blog says that there is.

59. Runner’s Rambles. The ramblings of an avid runner in a convenient blog format.

58. Run Bitch Run. Stats and details from one bitch that loves to run. This couch potato has become a marathon runner.

57. Lily On The Road. Do what you can for yourself, and others will follow. Stay true by keeping fit.

56. Project Procrastination. Don’t put it off. Find out how this person has become a triathlete!

55. California Training. Find plenty of inspiration, learn from her mistakes and see what it takes to become a professional triathlete.

54. Chasin Bunnies. Exercising can become a good habit. Find out what this middle aged women likes to do for exercise.

53. Caution: Redhead Running. Find ouot how this redhead has made running her adventure in life.

52. Girl In Motion. She runs, eats and live. She keeps track of her thoughts, races and training in this blog.

51. Becoming Timberman. Follow this man as he runs, trains and becomes a better person and he keeps track with his blog.

50. Barefoot Angie Bee. A mother of four runs and trains with no shoes… but it is more than running barefoot.

49. Runner’s Rambles. A great blog about Aron and how she has made the journey from non runner to a marathon runner.

48. JerBear Shares. Jeri has become a marathon runner. Her blog takes a peak inside her life and her obsession for running.

47. The Hungry Runner Girl. Yummy food and running. Two great choices. Watch them play out in real life in this blog.

46. The Hungry Triathlete. What started as running for others, has turned in to running for everyone.

45. Jenn Sommermann Triathlete For A Cure. Can competing in a triathlon help beat cancer? For Jenn Sommermann it can.

44. Tea and Cake. Tea, Cakes, running, snow, and more cakes. An interesting blog about an interesting person.

43. Jess Runs. Is life funner with a runner? This blog will answer the age old question.

42. Swim Bike Run Live. A blog about a runner turned athlete. Read more to see how she did it.

41. Run Faster Mommy. Moms can run to! Read all about the adventures of this mom on the run.

40. Run Away Fast. The chronicles of one woman and her goal to become an Olympic marathon runner.

39. Run Girl Run. Can she continue to run? This blog will tell you that, and more, about this women and running.

38. I’m A Sleeper Baker. A mom who loves to run, loves to compete in triathlons, and love to cook and eat great food.

37. Heffer Blog. Running and blogging with some real life and swimming mixed in. Could this be the recipe for a Tri?

36. Katy Widrick. Find out how this woman lives a healthy lifestyle in a hectic world.

35. Shut Up And Run. Just like the title says. You had better shut up and start running to get the most out of things.

34. She Wears A Red Sox Cap. Another blog about yet another healthy living story. Good stuff.

33. Skinny Runner. Running, staying healthy, staying skinny, and living a good life. This is what it is all about.

32. Ditch The Tiara. 54 marathons and four Ironman finishes, Kristina tells you all about it on this blog.

31. Decaf, Please. This stay at home mom shares her life with the world in her blog about life, running, and more life.

30. (RDM) Running Diva Mom. A mother and a diva and a runner. This single mom of two loves to run.

29. Nurse On The Run. Can she be a nurse and run too? How about a marathon runner and a nurse and a coach. Read more to find out.

28. Run With Me. This blog is about running, life and music. Threes great things that we all enjoy.

27. No Rolldown. The clock is ticking for this triathlon runner. Read about how she manages it all.

26. Run With Kate. Can you run with Kate? The real question is can you keep up?

25. Tri This Fleck’s Blog. A great blog about triathlons and other great endurance sports.

24. Run To The Finish. Amanda Brooks lives in Miami and loves living a healthy lifestyle. Read this blog to find out more.

23. Running With A Bottle Of Wine. Two great things that most of us love. Running and wine are fine (just not at the same exact time!)

22. Debby Weighs In. One person’s thoughts on weight loss and life. Learn how she does it all.

21. Angelina Naeth Elite Triathlete. This triathlete turned pro in 2008. How does she handle life and exercise and everything else.

20. Commit To Be Fit. If you don’t like to sit still, then this blog is for you. Find out about health and fitness.

19. Clydesdales have big bikes. A great blog about life and exercise and how one person manages to do it all.

18. Triathlon And Stuff. Brian is a triathlon coach from Tucson, Arizona. Read about his life and how he has been coaching for 15 years.

17. Absolut(ly) Fit. A world record breaker? She is the youngest woman to run a marathon in all 50 states.

16. Adam Zucco Training Bible Coaching. A husband , a father, a coach and a triathlete. Read how he manages to do it all.

15. Elizabeth Waterstraat. Don’t wait to do it. Start training now and get into the race.

14. Colleen’s Triathlon Training Blog. A mother with a big family who loves everything that life has to offer – especially running and competing in a endurance events.

13. Dare To Tri. This blog is about a 30 year old special education teacher that works, and works out hard. She is a runner and a triathlete.

12. Coffee For The Brain. A blog about training for the next triathlon. Run, bike and swim.

11. Ethan Brown Professional Triathlete. Racing on the road. Find out what it is like. Running, biking and competing in triathlons.

10. Fast At Forty. What does it take to become extremely fast at the age of 40? This blog will tell you.

9. Fit This Girl. Need some running tips, race recaps or information on coaching? Find all that and more at this blog.

8. A Year To Ten Percent. Trying to get to ten percent body fat and learning how to deal with life at the same time.

7. BREE WEE A Mom And A Triathlete. A surfer girl from Florida who packed her bags and moved to Hawaii to compete in an Ironman competition.

6. Another Mother Runner. Just like the title says. This blog is about yet another Mother who is a runner. Dimity and Sarah provide me with some of my favorite running content.

5. It’s You vs Can’t, You vs Excuses, You vs. the Odds–Let’s see what You’ve Got. A blog about a certified triathlon runner and a coach. Ange has completed four Ironman competitions and her stories pack some punch..

4. Frayed Laces. Anyone can run a marathon as long as they have the desire to do it. This blog will prove it to you. Simples!

3. Workout Mommy: Fitness Tips. I check into this site every couple of days to get inspired by this fitness mom. A great resource for exercising and motivation. Triathlon is a major focus for Lisa but she also covers a broader spectrum of general fitness and well-being.

2. Swim Bike Run Live. A diary from one man who decided that he would become an Olympic distance triathlete in 2007. Since then, Jamie has focused on SwimBikeRunLive and continues to inspire me with every post.

1. Diary Of An Amateur Athlete. A blog about Rachel – she is obsessed with triathlons and has been providing an in-depth motivational description of her adventures since 2005. Read this great diary to see how she does it.

Congratulations!

If your blog is on the winners list, then grab one of these cool badges – and wear it with pride!

Just copy and paste the code below and add to your blog.  It’s easy to do…

So there we are – the best of the triathlon blogosphere for 2012!

Bookmark this page for a handy resource, should you need some inspiration or guidance throughout the year.

Do you agree?  Did I miss any out? Let me know…

Also, please share this with the wider community – spread the word of the triathlon far and wide!

Share it on Facebook, Twitter and Digg (the buttons are on the left hand side).

Good luck for 2012!

Terry

Please Share This Article

Via Marathon Training

Being a coach, I have witnessed many athletes struggle with their training, with some losing their focus and their motivation. That is why during training it is always beneficial to take a break, relax, charge-up. Usually, the perfect time to do this is during the fall.

If you begin to notice that you no longer look forward to your training, to your long bike ride, or to your long morning run, then it is time for you to sit back and admit what you are experiencing.

Be Honest

Once you have pinpointed the problem it is now time to take the necessary steps. Yes, it is part of the training to push your limits. However, after months of training there are times when you need to take a complete break.

Take full breaks for several days and engage yourself in other activities other than running, swimming and cycling. These activities can include pilates, yoga, walking and hiking, and fishing.

However, before you get into any of these activities give your body ample time to recharge and then start moving. Do not fret about gaining because this is a natural process and this will indicate that you are now ready to start your training once again.

Rest Your Mind

Apart from giving your body a break, you also need to let your brain rest. If you spend hours and hours reading about triathlon and other related topics, it is beneficial that you stop doing this and start doing something else.

A form of mental rest may involve starting on a different project that is completely unrelated to triathlon and other sports. You may cease thinking about triathlon after a few days, do not worry because this is actually a good sign.

According to Kelly Slater, a professional surfer, that inspiration remains even when motivation seems to fade away. In other words, you may seem to lose your motivation at times…  However, given enough rest, you will be much better once you feel the inspiration to get things started once again.

Good Luck!

Terry

You May Also Like:

1. Avoid Shoulder and Neck Pain Whilst Cycling
2. 2011 Ironman World Championship by the Numbers
3. Triathlon Swim Tips for Experienced Swimmers

Via Marathon Training

Aches, Pains, and a Proper Bike that Fits

Comfort is very important factor in riding a bicycle. Whether you are riding around the block, riding to a friend’s house, or cycling across the country it is very important that you have a chemistry with your bike, that is you are comfortable with it. If you experience pain in your upper back or in the neck area while cycling or even after cycling, then, perhaps your bicycle does not fit you. For advice, you can head on to your local bike shop and ask for an expert’s advice on which kind of bike fits you. Because getting a bike that properly fits you is very important, as it can help you in eliminating unnecessary discomfort during you’re cycling sessions. Plus it can greatly boost and improve your aerodynamics and pedaling competency.

Now let’s try to understand what really happens: why do certain muscle pains occur while cycling? Let’s focus first on the cyclist form, or position while riding a bike. Most cyclist ride in a hunched position, now this is a very uncomfortable position and most of the time put so much stress on the upper back and neck muscles. Therefore if the ride is too long there will be a prolonged hyper-extension of the neck area and thus an intense pain may occur.

Neck pain is the most common problem that cyclists encounter and complain about. This is usually the effect of straining the neck muscles by bending the neck up for a longer period of time. This is usually done to see which direction you are going. This may imply that your bike may be too long for you, or your handle bars are placed too low. Make sure that when you ride, don’t position yourself too low on the bike, as this employs your neck muscles to bend further up. So here are some tips to help you out.

1. When you ride your bike, raise the handle bars so you can ride in a more upright position, thus reducing the strain in your neck.
2. Make sure that the frame of your bike isn’t too long for you.
3. If you got a longer bike, make sure that the stem is shorter so you won’t need to reach out too far. Just don’t exceed more that 100mm as this can give you more problem.
4. Choose a shallower drop for your handlebar.

Another cycling gear that can cause neck pain is the helmet. If it is not properly placed and worn too far forward, it can generate a surge of pain in the neck area due to bending too far to get a view of the track. Aside from this, it also defeats the purpose of the gear which is worn for safety purposes; instead it becomes a hazardous object for the cyclist and becomes the cause of injury.

I Have a Near Perfect fit and I Still Have Neck Pain

This can be down to an injury or overuse of a muscle. This can occur when a cyclist is on a long ride, and the neck is bent upward for a prolonged period of time with sub-maximal loading on the upper back and neck region, thus adding tension and resulting in injury.

To have an over view of what really happens when a muscle is sustained in a contracting motion for a long period of time, the blood vessels are clamped, and the flow of blood into that specific muscle is impeded. Thus the blood supply is reduced while the pressure on that area is building up. This then results in painful muscle spams and trigger points of pain. Muscles basically need oxygen and nutrients to function properly, and with added pressure and oxygen deprivation, muscles are pushed beyond their limits. They signal to us through pain, to inform us that there is imbalance within the system, and that we need to do something about it.

Cyclist are prone to trigger points: these are tender, irritating and painful spots in the skeletal muscles. They can create a twitching response nearly the same as muscle spams. This usually occurs in the upper back and neck region, and an end result of long distance cycling. So there are things that we can keep in mind to avoid these trigger points.

Get Those Muscles Moving

Now that we have delved into the cause and origin of trigger points, let’s gain an understanding of how to avoid pain in these areas. It is important to follow a prescribed form of stretching, and set of exercises. Understanding the principles behind the exercises that we employ in our training is a must, in order to be able to stick to it and reap the benefits.

Most cyclists experience pain in the upper back and neck region while riding, and this can be a sign of inadequate blood flow to the upper back and neck area. This can also mean a sustained contraction with an added load on the muscles.

One way to reduce and avoid muscle pain or injury is to execute properly your neck and back muscle stretching assignments. Aside from your stretching exercises, here are two bonus exercises that can help ease and reduce the probability of having muscle pains.

The elbow press is an excellent blood pumping exercise. It increases blood circulation in the back and neck region. This also counteracts the sub-maximal contraction in the small arteries of our muscles.

To do this, raise your elbows to your side on a shoulder level, and then open your chest area as you pull your elbows to the back as far as you can. Then bring it back to the starting position. Repeat this for a couple of times till you feel a mild burning sensation in your upper back and neck muscles.

Now for the reverse shoulder shrugs, raise your shoulder and draw it towards your ears. Open your chest area as you lower your shoulders then makes a half rotation and draws your shoulders toward your back, then down. Repeat this a couple of times. There is a great difference between regular forward shoulder shrugs, and reverse shoulder shrugs. Forward shoulder shrugs give the back a forward hump that nearly resembles a chimpanzee like posture. The reverse shoulder shrugs thwarts the upper back muscle from contracting too much, and thus help achieve a rhythmic contract and relax movement pattern. This exercise can also improve the blood circulation in the shoulder and neck area.

As a cycling enthusiast, I’ve incorporated the two exercises in my training routine, and I’ve notice a great improvement in my performance and especially in my riding comfort. However, I recommend that you thoroughly study and plan your shoulder exercises especially if you have shoulder problems.

Here are some basic neck exercises that can help loosen up tight neck muscles and increase the neck’s range of motion.
1. Flexion. The common chin to chest exercise.
2. Extension. It is a head up exercise.
3. Right and left rotation. Start with the chin pointing towards the shoulder, then rotate it clockwise then reverse.
4. Right and left lateral flexion. This is the basic ear to shoulder exercise.

Aside to the above mentioned health complaints that cyclists usually encounter, there is another threat that when ignored and overlooked can take a serious toll in one’s cycling career and performance. The Thoracic Outlet Syndrome or TOS is a condition where in the blood vessels or nerves are compressed by an overlying muscle. The upper back and neck are usually the affected areas. This causes pain, numbness and weakness of arms and hands. Football and baseball athletes are more prone to TOS, but cyclists can also have a high risk of experiencing symptoms of TOS. Moreover cyclist may also suffer from this due to the constant strain at the base of the neck area. One way of alleviating the discomfort of TOS is through stretching.

Let’s Ride!

To wrap it all up, as an athlete it is essential that we take good care of our bodies. The frame of our bike and how its parts are assembled greatly affects our posture while riding a bike. Most of the time we assume an awkward forward hunch position making us prone to injury. Without proper precautions we are likely to suffer from neck, upper back and arm problems.

Therefore it is important to get a bike that fits you and to keep your neck and upper back muscles within a full range motion. You can do this by having a good stretch before starting on your training. Thus you can derive great benefits by putting into action the tips in this article. By doing so it can help improve your performance and keep your upper back and neck muscles healthy and functional.

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Take for example, if you need 45:00 to complete a 10k race, in a negative split you will run the first 5k in 23:00 and finish the second 5k in 22:00. Seems easy, doesn’t it? Then why do most runners choose to do the reverse? You start the race fast, only to end it at a less energetic pace. Don’t you find it frustrating to find runners pass you by as you near the finish line? Well, it’s time to stop this. Master and incorporate negative split in racing. This is how it should be done:

Tempo Runs

This should only be performed on a course that is flat and then progresses to rolling. Spend around 10-15 minutes warming up and then for the first half of the course cover it in a slightly slower pace than your regular race pace. After that, conquer the last half at full speed.

Alternate with the following:  for the first half, run at a pace that is a bit faster than your race pace and then for the second half run at a pace that is not as fast. It may take a while to get the hang of this; thus, you should be patient.

Intervals on the Track

For this kind of preparation, I prefer to utilize the following distances: 800m and 1 mile.

After you finish warming up properly, get ready to run 6-8, 800m repeats, which are equivalent to 3-5, 1 mile repeats. In the 800m workout, I try to make use of the negative split. For example, you finish the whole 800m in 4:00, or 8:00 in a mile. First, you conquer the first 400m in 2:02 and finish the other half in 1:58. The point is to use the negative split for the whole duration of the training session. Finish the whole 800 meters in 4:10 and then for each repeat reduce your time to a few seconds, like from 4:10 make it 4:08 in the next repeat, 4:06 in the next and so on and so forth. You can use the same technique in mile repeats as well. Using the pace you are used to, kick start the race then as you feel tired kick up effort a notch higher.

These training methods are also applicable in other sports like swimming and cycling. You may utilize your time to complete a 500 yard lap in the pool then swim faster on the second 500. The same course in running can also be used for biking. When you re-enter the course, bike faster.

Master negative splitting and you’ll be smashing your times in no time at all!

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Winter Training

The winter season is also known as the off-season. During the off-season, some tri-athletes tend to sit back and wait for the snow to melt before they get started on their training, while others welcome the winter season as if they have been waiting for it!

The winter season is also considered as the transitional period which is why, whatever you do during this season, will have a huge impact in your upcoming races. It is winter, what can you do to gain more speed?

The answer is simple, go cross training. This kind of training has been around for years and has been passed down from one generation of athletes to another. If you live in an area where it snows a lot, do not wait for the snow to melt. Instead, run outside and embrace the fact that it is winter and you have to deal with it.

Change It Up

Aqua jogging, spin sessions, Nordic skiing, ice-skating, and snowshoeing are just some of the many activities that you can do during winter. Although some of these activities can only be done inside a covered area, but you must not rule it out because even indoor activities have its own set of benefits.

Riding your bike alone during the winter season can be boring, but spin classes will enable you to do the same thing without the boredom of course. Walking on the treadmill can be too easy, too simple, and too boring for some athletes, but this is one great way to improve your pace.

To work on your upper and lower core during the winter season, you can always settle for Nordic skiing. Ice-skating on the other hand is perfect for strengthening your legs, which is obviously beneficial during long bike rides in races.

During the off-season, it is best that you don’t just sit and wait for the ice to melt, because the winter is the perfect time for you to explore other things and other activities.

This is also the best time to work on your weaknesses, like side-to-side recruitment of certain muscle groups. In typical triathlon training, this aspect is often ignored.

Therefore, during winter work on this by playing basketball, volleyball, dodge ball or any activities that require you to change positions or move side to side. Moreover, these activities will also help strengthen your leg muscles as well as the ligaments on your knees and ankles.

Cardio

To improve your cardiovascular system and strength during winter it is best that you engage in rollerblading. I personally have reaped the benefits of spending all winter rollerblading. Performing mini-squats can be boring.

The crouched tuck position that you assume while rollerblading is the perfect alternative to mini-squats. On a regular basis, this is equivalent to weight training in order to develop raw power. Moreover, if there is a local facility for wall or rock climbing then do so.

Wall climbing is an excellent workout to develop upper body strength. The winter season is the perfect opportunity for you to discover and rediscover activities that you will enjoy.

As long as it is a physical activity and it is something you can differently, one way or another it will prove to be beneficial once you start training for the triathlon. Cross training during the off-season is the perfect time to do things differently, the ideal time for a mental and physical break.

Go and enjoy the off-season with a partner, and who knows you might end up discovering another sport that you enjoy!

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Brrrr…. it’s cold!

First, you have to accept that it is winter. You must befriend the cold, and treat it the same way you treat your friends, welcoming. Consider it as a chance for you to push yourself to the limit. It is not easy to get up in the cold morning and run for miles, but this kind of discipline will surely make it easier for you to get up and train on the summer. Coping with bad weather is a learned skill, and to learn this skill you will have to practice. The point is, it is hard to tell the kind of weather on race day. If you know how to cope with whatever the weather conditions are, this will not impede you from doing your best on the race.

Gear

A few changes in your gear may prove to be beneficial as well. When running, instead of wearing your regular running shoes, try wearing trail shoes instead. Trail shoes provide more traction, which you need in order to keep yourself from slipping in the ice, and it provides more warmth as well because of its construction and design. Moreover, trail shoes are usually waterproof. Your bike may need some modifications as well. Rather than using your regular tire, use a wider tyre like the 25c tyre. This will give your tyre more surface area that comes in contact with the ground, thus improving your stability when riding on slippery roads. Protect your tyres from flats by installing tyre liners or slime. Moreover, a rear fender is also important because this keeps cold water from soaking your behind when you are out riding. There are different types of rear fender, but the type that attaches to your seat post easiest may be more beneficial.

But what do I wear?

In terms of your wardrobe, there is only one thing that you must remember and that is to dress accordingly. This means that if you train in winter, take into consideration the temperature and your number one enemy, which is the wind. The moment the wind gets to you especially when you are biking, warming up is close to impossible. It is best that you wear something that is windproof or has a windproof barrier. Moreover, you should complete this get up with hats, gloves, jackets, vests, and socks that are all wind proof. Synthetic materials should be layered beneath your jacket, in order to keep you dry by drawing the moisture away from your body. An alternative though, are the skinsuits. Skinsuits with full sleeves are more efficient at trapping heat in your body than wearing a jacket and a scarf. However, you cannot go out without your gloves and hats.

Go Scandinavian!

Engage in other winter sports. These sports can also prove to beneficial, like a hike in the snow, which helps strengthen your hips and core. If you want to build power and endurance then you can engage in downhill skiing. Some of my athletes are Colorado locals. Therefore, in their training program, I see to it that I include some winter sports like skiing, hiking and skating. This is important in order to make training enjoyable even in winter. A personal favorite of mine is skate skiing, where you get to establish strength and maximize your aerobic capacity.

As far as I am concerned, this winter can be your best winter and perfectly prepare you for the triathlon season. Keep in mind that how you deal with the current situation plays a huge role. Therefore, be open to change in order to cope with anything that comes your way.

Keep warm!

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Due to the fact that this article is being published off season, now is the right time to briefly halt in-depth discussions on swimming, running, and cycling. Instead, pay more attention on the following aspects: understanding the process of properly structured weight training, which will help enhance muscle development while preventing injury; and, appropriate diet in order to achieve weight loss, better overall health, and increased energy.

There may be several versions of the concept, but a triathlon season is divided into four periods, which include the following: off-season, base training, build training, and race peak/taper. You are prone to experiencing burn out and poor quality weight training benefits if you use the same weight training program all year long. If you make adjustments in your training program for swimming, cycling, and running routine, the same should be done with your weight training routine as the year goes by. You will enable your weight training muscles to perform perfectly on race day if you are able to appropriately reduce sets, increase power, and add explosiveness to your weight training routine.

The same principle can be applied to nutrition. The simplicity of fuelling your body for a triathlon is not comparable to fuelling a vehicle. In the case of fuelling a vehicle all you have to do is to pump fuel into the gas tank whenever you need to refuel, but in the case of your body it is not as simple as that. Since the body has more than one engine to fuel, you will have to make use of more than one type of fuel such as carbs, fat and protein. The secret to nutrition periodization is matching the amount and timing of these fuel types in relation to the amount and intensity of your training during that particular time of year.

Off-Season Period

Weight Training Periodization:

This is the perfect time to get develop muscles mass, tone your muscles in specific areas, and build more strength. Conventionally, during the off-season the tri-athlete engages in different cross-training activities excluding swimming, cycling, and running because during this season there are few, if any, triathlon events. Weight training workouts during off-season must be conducted in sets, and the repetitions should be geared to achieving muscular growth and strength, preventing injuries, and building foundation. Swimming, cycling, and running should be de-prioritized during the off season, and should not be as important during weight training, in order to prevent unnecessary muscle fatigue or soreness. However these effects are needed in order to achieve an increase in muscle mass or strength. The following should be included in off-season weight training: 3-6 sets with 10-15 reps and a goal of 2-3 weight training sessions a week.

Nutrition Periodization:

It is during winter that off-season takes place for majority of the athletes. It is during this time when fatty and high caloric foods are most abundant together with the reduction of overall training volume and intensity. Gaining body fat for insulation is nothing new for winter athletes. However, athletes who maintain their ideal body weight throughout the year are more prone to injury, and reduced energy levels when they get started on their training later in the year. Thus, during off-season a little increase in fat and calorie intake from healthy fat sources, a moderate increase in protein intake, and reduction in carbohydrate intake is acceptable. The ratio for carbohydrate, protein, fat should be around 30-40% carbs, 30-40% protein, and 30-40% fat during off-season.

Winter is usually the off-season. Relax and spend time with loved ones, but remember to undertake an off-season exercise program.

Base Period

Weight Training Periodization:

To develop strength and muscular coordination, focus on triathlon specific training, and reduced soreness should all be part in a tri-athlete’s objectives for weight training during the base season. Typically, high amounts of swimming, cycling, and running are incorporated during base training (there are times when modifications are carried out), which then results in a decrease in the volume of weight training workouts. It is recommended not to introduce plyometrics, an explosive kind of weight training, because this type of weight training increases the risk of injury. A heavier weight than what was used during off-season should be used; it should consist of 3-4 sets with 8-10 reps, and with an aim of completing 1-2 weight-training sessions every week.

Nutrition Periodization:

This is the typical time of the year when you should start laying the foundations for your aerobic conditioning (once again, modifications can be made to this model accordingly). Workouts tend to be long with low intensity, which means that you are using a small amount of fat for fuel together with moderate amounts of carbohydrates. Low-intensity engine burns more fat for fuel while you perform a low intensity exercise and on the other hand, your high-intensity engine burns more carbs as you workout harder. There is a reduction in muscle damage and repair during base training because there is no significant amount of speed and force workout taking place thus reducing the demand for protein. In comparison to the off season nutritional requirements, the amount of fat should be reduced since there is an increasing demand for carbohydrates. Therefore, the ratio of carbohydrate/protein/fat during base training should be as follows: 50% carbs, 20-30% protein, and 20-30% fat.

A good weight training program will bring huge benefits when it comes to the triathlon season.

Build Period

Weight Training Periodization:

During the build period of the triathlon-training season, the training intensity and volume in swimming, cycling, and running increases. It may seem reasonable to increase the intensity and volume of weight training simultaneously, but this also increases the risk for overtraining. Rather, similar to base training, the frequency of weigh training should be kept at 1-2 sessions weekly, while enabling one to only lift once weekly. There should be 2-3 sets with 6-8 repetitions per workout paired with a heavier weight than what was used in base training. The addition of plyometric to the program is also deemed ideal at this point and this component can be done together with the program, or separately.

Nutrition Periodization:

At this point your now training longer, harder and more frequently while you are also spending alot of time at the lactate threshold, which is the point where your body is at the peak of utilizing carbohydrates. All this can then lead to the decrease in fat requirements, an increase in muscle recovery and protein needs, and an increase in the total caloric and carbohydrate needs as well. During this period in the triathlon season, the following percentage ratio for carbohydrate/protein/fat should be followed: 55-65% carbs, 20-25% protein, and 15-20% fat.

Plyometrics - these exercises are an excellent form of preparation, and can be exhausting when done correctly!

Peak and Taper Period

Weight Training Periodization:

Although it is possible to build and maintain strength while increasing recruitment of muscle motor units during the off-season and build and base weigh training periods, the maintenance of neuromuscular coordination and peak power prior to a race can only take place during the peak and taper period. At this point, if weight training sessions are carried out appropriately, the occurrence of soreness or muscle failure should be limited while there should be a high amount of muscle fiber stimulation. This is the point where all exercises should be done explosively using weights that are lighter than the ones used in previous periods. Workout programs should include 1-3 sets with 4-6 repetitions along with a constant plyometric component and a frequency of 1-2 sessions weekly.

Nutrition Periodization:

There is still a need for higher carbohydrate intake, which is the same requirement during build training while a loading amount of carbohydrate during the final days before the race will help bring the tri-athlete closer to the maximum amount of carbohydrate intake. A traditional carbohydrate loading model will include the following: a higher fat and protein intake several days before the race, a gradual increase in the carbohydrate intake as the race date nears, thus a fluctuation in the percentage ratio can be noted during the triathlon season. In other words, the percentage ratio for carbohydrate/protein/fat 7-14 days before the race should be 30-40% carbs, 30-40% protein, and 30-40% fat, with a gradual increase to 75-80% carbohydrate, a reduction to 10-15% protein, and 10-15% fat 1-6 days before the race.

In summary, the following should be included in the weight training periodization for a tri-athlete: building strength and injury prevention foundation, shifting focus to strength and power, and then finish with explosiveness and maintenance of maximum muscle recruitment. In the nutrition periodization, the following should be done: an increase in carbohydrate intake with the increase of energy needs, an increase in protein intake as muscle damage increases, and reducing fat and protein intake when the race is nearing.

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