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Nyheter från Competitor Triathlon

Athletes Compete At TriRock Austin On Labor Day

Andrea Fisher returned to the event to reclaim her title from 2012, while Nicholas Sterghos placed first among the men’s Olympic division.

The post Athletes Compete At TriRock Austin On Labor Day appeared first on Triathlete.com.

Photos: 2014 TriRock Austin

With a new finish line venue at Palmer Events Center, the TriRock Austin Triathlon presented by REI took over the streets of Austin today.

The post Photos: 2014 TriRock Austin appeared first on Triathlete.com.

Photos: Alistair Brownlee Breaks Away In Edmonton

Alistair Brownlee took the overall win, while Javier Gomez finished third to claim another world title. Photo: Leslie Knibb/Competitive Image

Javier Gomez was crowned 2014 ITU World Champion.

The post Photos: Alistair Brownlee Breaks Away In Edmonton appeared first on Triathlete.com.

Triathlete Europe

Avoid Late-Race Fatigue

Photo: Janos Schmidt / ITU Media

We’ve all been there. In the latter portion of a race, fatigue sets in, your form falls apart and your pace slows. While that efficient

Eurobike Tech: Canyon Projekt MSRC Connected

The MSRC Connected is full of futuristic technology, though none of it would be impossible to implement even today. But such a bike would likely price itself straight out of the market.

BMC wasn’t the only brand with a futuristic concept bike to show off at Eurobike. Canyon brought its MSRC Connected concept, a

Monday Swim Set: Sprints & Pulls

Photo: Shutterstock

Triathlete Europe contributor and swimming all-star Sara McLarty has a blog with more than 500 creative workouts used in her Masters swim

Joe Friel

High-Intensity Interval Duration

I've finally got the manuscript written for the book on aging athletes I've mentioned here several times. The working title is "Fast After 50," and it will probably be ready by the end of the year - in both English and German. The weight of the world is off of...

Common But Confusing Training Terms

Recently reader Kevin Wellenius asked if I would define some sports science terms that pop up from time to time in books, magazines and on websites. I thought that was a great idea as I frequently am asked about each of the terms in his list below. It’ll make my...

Sleep and Recovery, Part 2

The following is a continuation of my last post on the same topic - sleep as the primary producer of recovery for athletes. Both are excerpts from a book I’m currently writing with the working title of Fast After 50. In the Part 1 post a reader caught a mistake...

Update on Prescription Sunglasses

I just got a new pair of Oakley prescription sunglasses from my sponsor, ADS Sports Eyewear in Richardson, Texas. I used to think that I only needed one pair of sunglasses and they would take care of all my needs. But then Michael at ADS convinced me last year to...

Slowtwitch

Kemper, Frederiksen win Hy-Vee

Hunter Kemper came back with a 2nd-fastest run to top Ruedi Wild by 18 seconds and Helle Frederiksen bested Alicia Kaye to capture the $100,000 top prizes at Hy-Vee.

Alistair wins GF, Gomez the WTS

Alistair Brownlee used a bike breakaway and a run to take the Grand Final win while Javier Gomez took 3rd place to win his record-tying 4th ITU Elite Men's World Championship at Edmonton

Weekend Box Aug 31 2014

In addition to high-profile action at ITU Worlds and the Hy-Vee 5i50 Championship , we bring you triathlon affairs in Brazil, Austria, Denmark, France and Canada.

Senaste aktivitet

ProfilikonJan Anre, Murat Pektas och Daniel Herstedt gick med i Triathlon Sweden
för 15 timmar sedan
Daniel Herstedt visades
för 20 timmar sedan
Blogginlägg av Daniel Herstedt
för 23 timmar sedan
Daniel Herstedt uppdaterade sin profil
för 23 timmar sedan
 

10 "Secrets" to Take Your Running to the Next Level

When it comes to improving as a runner, there are no shortcuts. Solid, sensible training and an intelligent, long-term approach—if implemented on a regular basis—will give you a far better chance of elevating your performance than any other alternative plan. Here's how to implement this no-nonsense, foolproof approach.

Change Your Stimuli

The overwhelming majority of runners of all ages would improve significantly if they would simply adopt one policy: Engage in different types of training throughout the week.

Most runners train the same way at the same pace each day. Implement hard days and easy days. Complete a run that's 25 to 35 percent longer than any of your other weekly runs every 1 to 2 weeks. Enjoy interval work? Try implementing some longer repetitions such as 800 meters, 1200s, miles and even 2K repeats in lieu of the "typical" 400-meter intervals. In short: Mix it up.

More: Get More Out of High-Intensity Training By Doing Less

Distance runners can manipulate frequency, intensity and duration. Altering the balance of these factors is what will allow you to improve.

Keep Your Easy Days Easy

Most runners are aware of what a hard day looks and feels like. Hard workouts—tempo runs, interval sessions or certain long runs and races—are, in large part, where breakthroughs are seen. Unfortunately, most runners do not allow their bodies to recover sufficiently from these harder efforts.

To truly take full advantage of your harder days, allow your body at least 2 to 3 recovery days of relaxed running or cross-training after anything more intense. You'll run more effectively and with fresher legs for your upcoming hard workouts and races.

More: 3 Rules for Easy Runs

Utilize Gear Changing Within Aerobic Runs (Particularly Long Runs)

Longer aerobic runs tend to be executed, for most, at a singular tempo from start to finish. Looking for a way to break up the monotony of your longer runs and teach your body to stave off bad patches during races? Throw in moderate surges of 1 to 2 minutes every 8 to 10 minutes throughout your longer runs. These surges will make long runs pass by more quickly and, more importantly, teach your body to deal with rough periods within longer races.

More: What's the Best Pace for Long Runs?

Hills Hills and More Hills

Arthur Lydiard used to say that hills were both the cure for most biomechanical maladies as well as the, "Only weight work a runner ever needs." While the latter has been debated at length, running hills is an excellent way to improve balance, power and overall engagement of prime movers critical to running more quickly. Once every 10 days, complete a run with rolling hills. Accelerate up and over the top of each hill throughout the run or begin by simply concluding 1 to 2 runs each week with 6 to 8 light 100-meter accelerations up a gradual hill.

More: 7 Hill Running Workouts That Increase Power

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Nyheter från Svenska Triathlonförbundet

Fina prestationer av Carlsson och Sandör på Junior-VM

Idag fanns två svenskar på startlinjen. Marie Carlsson slutade 37:a och Gabriel Sandör på 17:e plats.

Djärv och Fastesson segrade i Sala

När den 11:e upplagan av Sala Silverman gick av stapeln i lördags sken också solen för 11:e gången över både deltagare och arrangören IFK Sala.

Vikner 27:a på U23 VM i Edmonton

I knivskarp konkurrens blev Joel Vikner 27:a på U23-VM. Vann gjorde fransmannen Dorian Coninx, silver till Marc Austin (GBR) och brons till Gordon Benson (GBR).

Sandör, Carlsson & Vikner tävlar i Edmonton

Den 26 aug -1 sep avgörs World Triathlon Grand Final i Edmonton och tre svenskar på plats Joel Vikner, Marie Carlsson och Gabriel Sandör.

Ansök till Motala Rikstriathlongymnasium läsår 2014/2015

Välkommen att söka till Rikstriathlongymnasiet i Motala. I en stimulerande miljö ger vi dig de bästa förutsättningarna att lyckas kombinera dina studier med din idrott. Vi erbjuder fantastiska träningsmöjligheter och god gemenskap.

Kostdoktorn.se

”Smörkniven som alla pratar om”

Här är en kul idé: En smörkniv som gör det lättare att bre kylskåpskallt smör. Idén lades tidigare under månaden ut på Kickstarter för att finansieras. Man sökte ungefär en kvarts miljon kronor (i australiensiska dollar) från personer som ville förhandsbeställa en kniv. Nu när insamlingen går mot sitt slut så har man fått in nästan […]

Inlägget ”Smörkniven som alla pratar om” dök först upp på Kostdoktorn.

Stor uppdatering av LCHF-sidan

Den mest lästa sidan här på Kostdoktorn är LCHF för nybörjare. Bara under den senaste månaden har den lästs över 80 000 gånger. Söker man på ”LCHF” på google är den nummer ett. Nu är det dags för en stor uppdatering! Igår hade vi Skypemöte med Team Kostdoktorn och gick igenom möjliga förbättringar. Idag sitter […]

Inlägget Stor uppdatering av LCHF-sidan dök först upp på Kostdoktorn.

Sockertrollets mardröm

Kämpar du med övervikt och ett besvärligt sötsug? Då är denna föreläsning för dig, om sockertrollets värsta mardröm: LCHF och mental träning. Här delar My Westerdahl med sig av sina bästa tips. Hon berättar också historien om hur hon lyckades ta kontroll över sitt sockerberoende och rasa 79 kilo i vikt. Föreläsningen är den populäraste […]

Inlägget Sockertrollets mardröm dök först upp på Kostdoktorn.

Feel for the water.com

Strange CSS Results And Gaming The System...


Upcoming Swim Smooth Clinics / Camps:

Lancaster SS Squad
Full information here

Lancaster UK, Video
Analysis Consultations

Full information here

Richmond/Wimbledon Workshops
Full information here

Prague Junior Swim Club
Full information here

West Lothian
Video Analysis

Full information here

Acton Video Analysis
Full information here

Richmond SS Squad
Full information here and here

Swim/Tri Camps Alicante
All year round
Full information: here

Salisbury 1to1 Analysis
Full information here

Salisbury SS Squad
Full information here

Twickenham Video Analysis
Full information here




For more info on SS Certified Coaches see here
At Swim Smooth, one of the things we're most pleased about is how many people are using CSS to improve the training side of their swimming preparation*. We've heard from so many of you about how you've taken 5 or 10 seconds per 100m off your swim times after just a couple of months of CSS training - which is fantastic!

For more about CSS and see the calculator here: www.swimsmooth.com/training

One of the most common questions we receive about the CSS calculation is that if you keep your 400m pace the same but get faster over 200m then your CSS pace actually gets slower! This seems quite counter-intuitive that you are getting faster and yet your CSS pace is getting slower - in fact we get a lot of emails from swimmers (and coaches) telling us the calculator is broken and we need to fix it in a hurry!

The calculator is actually right though and is just telling us something interesting about fitness which is very relevant to how you should train. The calculation looks at the rate of drop-off between your 200m and your 400m times to predict what you would do over a longer distance closer to CSS pace (e.g. 1500m). So someone who is very quick over 200m but dies a little over 400m will have a slower CSS than someone who is much more evenly paced, even if the first swimmers times are quicker combined.

Mind bending isn't it? What the test is assessing is whether your current fitness is more attuned to sprinting or distance swimming. If you have a large drop off in pace from the 200m to the 400m then this suggests you're more sprint-based and you will be significantly slower over 1500m. If you have little drop off between the 200m and 400m then you're well trained for distance swimming and you will be able to swim 1500m at only a slightly slower pace than 400m.

If you think about it, this has to be the case otherwise the best sprinters in the world would also be the best distance swimmers in the world and vice-versa. You can see this explained more visually here:



Of course if you're a triathlete or open water swimmer then you are aiming to be fast over longer distances - developing your diesel engine. If your CSS is getting slower it could be you have been inconsistent with your training or you could be doing too much sprint training (very fast with long recoveries) and not enough CSS type training (not quite as fast but with short recoveries).

Example Athlete: Michael Japp

Michael has improved both his 400m and his 200m times since May, which is great news. However, his CSS has slowed by 1 second per 100m - how so? Michael improved his 400m by 5 seconds but his 200m by 7 seconds. As the 200m is much shorter, this means his speed improved relatively much more over 200m than 400m which is symptomatic of biasing training towards very fast, short intervals with lots of rest and recovery rather than longer intervals at around CSS pace.

In Michael's case being of a very strong athletic background we felt that his anaerobic system has come back to life a little quicker than his aerobic endurance and recommended more CSS training and even some "tough love" Red Mist endurance sets: www.feelforthewater.com/2012/07/red-mist-set.html

Gaming CSS

There's even been some discussion recently about how you can "game the test" in order to get a better CSS result. You might do this by swimming deliberately slowly over the 200m which would give you a better CSS pace but this would be totally pointless as the whole idea of the test is to get a real picture of your current fitness so that you can train accurately going forwards.

Gaming the test will only see you having to target unrealistic CSS target times in training which will ruin the quality of your training - so please don't do it! Both the 200m and 400m time trials have to be maximum effort but they still need to be well-paced to yield your best times. This in itself can be confusing - how can an all-out effort be well paced? See our classic Gradual Crescendo post here: www.feelforthewater.com/2013/05/the-gradual-crescendo.html

Swim Smooth!

* Swim Smooth didn't invent the CSS calculation but we are huge fans and advocates of using it to help swimmers train better. To improve the accuracy of this training try doing it in conjunction with a Tempo Trainer Pro to set your training paces.

Un-Funk Your Swimming!


Upcoming Swim Smooth Clinics / Camps:

Twickenham Video Analysis
Full information here

Lancaster SS Squad
Full information here

Lancaster UK, Video
Analysis Consultations

Full information here

Richmond/Wimbledon Workshops
Full information here

Prague Junior Swim Club
Full information here

West Lothian
Video Analysis

Full information here

Acton Video Analysis
Full information here

Richmond SS Squad
Full information here and here

Swim/Tri Camps Alicante
All year round
Full information: here

Salisbury 1to1 Analysis
Full information here

Salisbury SS Squad
Full information here




For more info on SS Certified Coaches see here
Here's a neat swim session to work on the rhythm of your stroke. It's a lot of fun to try, in fact many of the Swim Smooth squad in Perth said it was probably the best squad session they've ever swum - wow!

If you've had a bit of a lay-off from swimming or feel a bit stagnant in your training then this is the perfect session to kick-start things again.

Un-Funk Your Swimming

You will need a Finis Tempo Trainer Pro for this session and also know how to perform the Scull #1, Doggy Paddle and Javelin Drills.

Warmup

Wear fins for the Javelin drill and take them off for the freestyle 100s:

100m Javelin Drill
100m Freestyle breathing every 3 strokes
100m Javelin Drill
100m Freestyle breathing left every 4 strokes
100m Javelin Drill
100m Freestyle breathing every 6 strokes (right on way up the pool, left on way back down)
100m Javelin Drill
100m Freestyle breathing every 7 strokes
100m Javelin Drill
100m Freestyle breathing every 6 strokes (right on way up the pool, left on way back down)
100m Javelin Drill
100m Freestyle breathing right every 4 strokes
100m Javelin Drill
100m Freestyle breathing every 3 strokes
100m Javelin Drill

Then with Tempo Trainer Pro in Mode 3:
2x 50m at 55 SPM
2x 50m at 65 SPM
2x 50m at 75 SPM
2x 50m at 85 SPM
2x 50m at 75 SPM
2x 50m at 65 SPM
2x 50m at 55 SPM
Swim each 50m as:

12½m Scull #1
+ 12½m Doggy Paddle
+ 25m Freestyle to stroke rate

Take 5 seconds rest after every 50m.
The range 55 to 85 SPM will suit most swimmers but if you are an Overglider or Bambino with a low stroke rate, reduce all stroke rates by 10 SPM.

Lastly:

Pick what stroke rate felt 'optimal' from the previous set. This doesn't have to be exactly 55 or 65 etc - it could be 58 or 63 etc.

Now swim:

200m at this self-selected stroke rate
2 or 4x 50m at 2 SPM below
2 or 4x 50m at 2 SPM above

What do you notice? What feels good?



Remember when it comes to rhythm don't over-think it - FEEL IT!

Swim Smooth!
 
 
 

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Bloggposter

Ironman 2016

Hejsan

 

Jag funderar på att vara med i Kalmar 2016. Har tidigare genomfört 2 IM (ca 15 år sedan).

 

Frågor om långsiktigt träningsupplägg: Ska jag bygga distans först och snabbhet sedan eller tvärt om?

Eller…

Fortsätt

Upplagd av Anders Hammarsten den 1 Augusti 2014 klockan 15.25 — 1 Inlägg

Challenge Roth 2014 - Roger Boströms race report

Fakta:

Distans: 3,8k sim, 180k cykel och 42k löpning

Sim: Simning i kanal, 22 grader

Cykel: 180 km, 1 000 höjdmeter

Löp: Platt och en stor del på hårt grusunderlag

Väder: 33 grader och…

Fortsätt

Upplagd av Triathlon Sweden den 27 Juli 2014 klockan 22.00

Här beskriver jag min väg till Ironman 2015 samt vad som händer i mitt liv.

Kolla in min blogg på: http://mickech.wordpress.com

/Micke Ch

Upplagd av Micke Ch den 13 April 2014 klockan 22.33

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