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Triathlete Europe

Run workouts: Difference is bliss

Photo: Shutterstock

We all have our staple workouts: the 10×400-meter repeats at mile pace we remember from high school or that 4×1-mile session at 5K pace

The post Run workouts: Difference is bliss appeared first on Triathlete Europe.

Brim Brothers launches €390 wearable power meter

The Zone power meter combines force data from a plate under the cleat with accelerometer data from this pod to calculate power. It can be moved from bike to bike with ease, as it's not actually attached to the bike. Just bring your shoes. Photo: Caley Fretz | VeloNews.com

After six years of development, Brim Brothers’ long-awaited wearable, cleat-based power meter launched on Kickstarter, quickly reaching

The post Brim Brothers launches €390 wearable power meter appeared first on Triathlete Europe.

Tweets från Lisa Norden

Joe Friel

How Should I Train? It Depends...

I often get emails from athletes asking me how they should train as if there is a single answer that fits everyone. There’s only one answer I can give that fits everyone: It depends. It depends on all of the athlete’s unique variables such as sport experience, age, limiters, body...

Periodization of Intensity

There was a time when athletes believed that in the Base period one should only do long, slow distance. And in the Build period we were to primarily do high-intensity interval training. Those who believe this are now in the minority, I suspect. That’s only my opinion since there’s no...

Managing Training Using TSB

I’ve posted a few times here on how you can use the Performance Management Chart to manage your training with topics on CTL (“fitness”), ATL (“fatigue”), and TSB (“form”). If you are unfamiliar with these three TrainingPeaks terms you can find brief definitions here. A topic I’ve never written about...

Aerobic Capacity Intervals Year Round?

I received a question today regarding what appears to be a contradiction in some of my books--the Training Bibles and Fast After 50. I suspect other readers have had this same question. First of all, I should point out that how I believe an endurance athlete should train is not...

Nyheter från Svenska Triathlonförbundet

Pre-camp för nordiska sommarlägret

Fullt ös i helgen när unga ambassadörer från Sverige, Norge och Danmark träffades i Göteborg för att planera sommarens nordiska ungdomsläger; Nordic TRI Camp.

Nordiskt Paratriathlon-läger på Tjörn

I slutet av februari anordnas för första gången Nordic Paratriathlon Camp. Nybörjare såväl som erfarna triathleter hälsas varmt välkomna till den västkustska ön.

Välkommen till årsmötet 2016

Svenska Triathlonförbundets årsmöte 2016 kommer att hållas lördag 19 mars i Stockholm. Vi hälsar alla våra medlemsföreningar varmt välkomna. För att göra dagen än mer innehållsrik och värdefull bjuder vi in till trevliga möten i anslutning till årsmötet.

220triathlon

Swimming gear review 6 of the best pool goggles

Despite many summer races being open water most of a triathletes swim training will be poolbased so good pool goggles are vital We test six of the best

New helmet science could protect brain better

A new shockabsorbing football helmet system being developed at the University of Michigan could be applied to cycling helmets researchers say

Triathlon bike gear lowdown aerobars

On the one hand aerobars can cut drag and shave precious seconds off your bike race time On the other its argued that they can hinder your speed and compromise power if used incorrectly Nik Cook gives the lowdown on the components of the aerobar that divide the twowheel community

Reader offer 10 off entry to Leeds

Enter the Columbia Threadneedle World Triathlon Leeds before Monday 29 February and receive 10 off the cost off entry Sponsored Feature

Jan Frodeno to go for world record in Roth

Ironman world champion Jan Frodeno has announced he is going to try and beat the world record in July

Kostdoktorn.se

Fördelarna med träning på fettdrift

Försöker du lägga till träning till din LCHF-livsstil i år? Eller LCHF till din hårda träning? Hur fungerar det? Är det ens möjligt? Här är min intervju med Jeff Volek, en expert i ämnet, om bland annat fördelarna med att träna på fettdrift. Titta ett par minuter här ovan eller se hela den 21 minuter […]

Inlägget Fördelarna med träning på fettdrift dök först upp på Kostdoktorn.

”Det kan gå 24 timmar utan att jag ens tänker på mat”

Paul är en stor anhängare av LCHF. När han började lägga till mer FETT i sin kost blev så gott som allt i hans liv bättre… fantastiska energinivåer, mental skärpa och, förstås, viktnedgång. Han vill aldrig mer gå tillbaka till sockerfylld färdigmat, dålig sömn och behovet av att stoppa något i munnen varje halvtimme. Här är hans berättelse: Mejlet […]

Inlägget ”Det kan gå 24 timmar utan att jag ens tänker på mat” dök först upp på Kostdoktorn.

Så ser ett Happy Meal ut – efter 6 år

Det här Facebookinlägget av Jennifer Lovdahl har delats över 340,000 gånger. Så här låter det på svenska: Det har gått 6 år sedan jag köpte detta ”Happy Meal” på McDonald’s. Det har legat på vårt kontor hela tiden och har inte ruttnat, möglat eller brutits ned alls!!! Det luktar bara papperskartong. Vi gjorde experimentet för […]

Inlägget Så ser ett Happy Meal ut – efter 6 år dök först upp på Kostdoktorn.

 

How to Conquer a Long Climb

Your eyes burn from the sweat dripping down your brow. Your heart pounds and your breath feels shallow and pointless. You're pedaling hard but hardly moving. Tackling a mountain summit is one of the toughest challenges you'll face on a bicycle. But, with a little practice and a lot of strategy, we can give you the tools you'll need to accomplish this daunting feat.

From pedaling technique to meditation, use these six tips to help you reach the top.

#1 Build Your Functional Threshold Power (FTP)

If you wish to get better at climbing, particularly climbs that last 60 minutes or more, you'll need to train for it. The best way to do this is by improving your functional threshold power (FTP), which is the amount of power you can sustain for a one-hour period.

If you use a power meter to train, get your FTP by taking your average wattage over a 20-minute interval (as hard as you can ride), and multiply this number by 0.95. If you don't train with power, you can use your average heart rate to set training zones, but it won't be as accurate.

The workout: To build your FTP, do this classic interval:

- Warm up for 20 minutes.
- Do two 20-minute efforts at your FTP, with five minutes of easy spinning between sets. Your effort should be an eight or nine on the pain scale. 
- Cool down for 15 to 20 minutes of easy spinning.

#2 Pace Yourself

Riding too hard at the bottom of a long climb almost always leads to disaster at the top. If you're using a heart rate monitor or power meter, watch it to keep a steady, even effort from the bottom of the climb all the way to the top. Staying within the proper zones is an easy way to keep from going too hard too early.

If you notice your numbers begin to spike, it's best to back off on the lower part of the climb even if you're feeling good. You can always speed up later when you're closer to the summit.

#3 Meditate

We've all seen cyclists in the Tour de France grimace and clench their teeth as they crawl to the summit of an epic climb. While that suffering and drama works great for a television audience, the best way for you to make it to the top is to keep your mind and body calm and relaxed.

Use these tips when you feel your muscles tense as you begin to dig deep into a world of cycling torture:

- Don't think about the pain: Look at the scenery, stare at the clouds or think about some far off peaceful place—whatever it is, just keep your mind preoccupied and don't focus on how bad your legs feel, or how far you've got to go before you reach the top. It's easier said than done, but focusing on the pain will inevitably make you slow down or stop altogether.
- Relax your body: Tensing the muscles in your face, shoulders and arms will spend energy you should be conserving. Relax your breathing as you concentrate on keeping the muscles in your face and upper body in a meditative state.
- Let go of the death grip: That tight grasp on the handlebars will make it impossible for your upper body to relax and could affect your pedaling motion. Instead, rest your hands lightly on the tops—keep your upper body still—and let your legs do a majority of the work.

#4 Concentrate on Your Technique

When your legs begin to tire, your pedaling technique will be the first to go. Use these tips to continue a consistent cadence and keep your legs as fresh as possible:

- Try to keep your revolutions per minute (rpm) around 90.
- Use compact chainrings (53/39) if you can't maintain a 90-rpm cadence with your current setup.
- Recruit power from your hamstrings, glutes, back and core by dropping your heel at the bottom of the pedal stroke and sliding back on the saddle.
- Sit up with your hands relaxed on the tops or hoods, which will open up your lungs and help you generate more power on steeper gradients.

#5 Stay Seated, Except?

Keeping your posterior in the saddle is the best way to conserve energy and recruit power from the most muscle groups. The one exception to this rule is on the sections of road with the steepest gradient.

Standing out of the saddle on these sections will help you generate more power for shorter durations and even out the muscle strain across your body. If there are multiple steep sections you have to navigate, try alternating sitting and standing to mix things up.

#6 Eat

Waiting too long to begin eating is one sure-fire way to crack before you reach the top of a long climb. Instead of waiting until you've completely depleted your energy stores, start eating during the first hour of your ride. Aim for 60g of carbs and at least one bottle of water per hour of cycling. While you're on the climb, stick to energy gels instead of energy bars or other food that's harder to digest during extreme efforts. Save those goodies for the break you've promised yourself once you reach the summit and before you head back down—which is where the real fun begins.

Nyheter från Competitor Triathlon

Coach’s Note By Lance Watson: Top 5 Excuses Not To Tri

Photo: Shutterstock.com

Coach Lance Watson shares some of the common barriers to getting started in triathlon, plus some handy solutions to overcome them.

The post Coach’s Note By Lance Watson: Top 5 Excuses Not To Tri appeared first on Triathlete.com.

14 Valentine’s Day Gifts For Triathletes

Haven't bought a Valentine's Day present for your spouse? Get inspired with our Valentine's Day-themed (red! pink! chocolate!) gift guide.

The post 14 Valentine’s Day Gifts For Triathletes appeared first on Triathlete.com.

Challenge Family Announces New Finland Race

Photo provided by Challenge Family.

Challenge Family has again revealed a new race at a unique venue.

The post Challenge Family Announces New Finland Race appeared first on Triathlete.com.

Recipe Of The Week: Coconut Chia Pudding

Breakfast, snack or dessert, this coconut chia pudding delivers.

The post Recipe Of The Week: Coconut Chia Pudding appeared first on Triathlete.com.

How Do I Tame My Hunger?

Photo: Shutterstock.com

Training more and find that you're starving all the time? You're not alone.

The post How Do I Tame My Hunger? appeared first on Triathlete.com.

Slowtwitch

Frodeno to race Challenge Roth

Fast German Jan Frodeno has an amazing resume with an Olympic Gold and World Championship titles, but he has no Roth win yet. But that may change this summer.

Calum Neff - the WR stroller man

Canadian Calum Neff moved to Texas 3 years ago and recently broke the Half Marathon Stroller World Record in 1:11:27 at the Katy Half. Here now is a chat with the fast man.

Fast After 50

Joe Friel parses a longitudinal study to determine which types of training yield the best performances for aging athletes. The prescriptions are not what you might have guessed.

Kikkan Randall talks Pregnancy and Training

Kikkan Randall is the most successful American women's cross-country skier of all time. But this year, she elected to sit out the racing season in order to start a family.

The Slowman Cometh

We're invading your space. Our first Slowtwitch Road Show takes place just under 4 weeks from today, at Inside Out Sports in Cary, NC.

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Bloggposter

Ironman 2016

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

Test GPS klockor

Upplagd av Lars Ekwall den 21 September 2011 klockan 13.19

Test pulsklockor

Upplagd av Lars Ekwall den 12 September 2011 klockan 12.47

Challenge Roth 2014 - Roger Boströms race report

Upplagd av Triathlon Sweden den 27 Juli 2014 klockan 22.00

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