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Brownlee & Jorgensen on top in Auckland

Photo: ITU Media/ Delly Carr

It was a day of firsts as Gwen Jorgensen and Jonathon Brownlee claimed their first 2015 ITU World Triathlon Auckland title on Sunday. The

Rachel Joyce helps co-found TriEqual.com

Rachel Joyce has helped to spearhead the launch of a new website dedicated to equality and development in triathlon. It’s primary

Challenge Dubai – Reflections and Report

By now the triathlon world knows that New Zealand’s Terenzo Bozzone and Daniela Ryf from Switzerland won the inaugural Challenge Dubai

Jesse Thomas blog: I’m not an Ironman (and that’s okay)

Photo: Aaron Hersh

When I tell people that I’m a professional triathlete, the first question I usually get is: “Have you done THE IRONMAN?” Most people

Boost your pain tolerance

Compared to the general populace, multisport buffs are as tough as they come. There’s even research to back up that contention. To gain

Tweets från Lisa Norden

Slowtwitch

Frodeno, Jackson rule Oceanside

Jan Frodeno outran Lionel Sanders and Andy Potts to defend his California 70.3 title while Heather Jackson outran Heather Wurtele to take her 2nd Oceanside crown.

Frodo's Electric Canyon

Few bikes have been this anticipated. Not just the bike, but the as-yet-unreleased stealth drive train by SRAM.

Complete Gwensanity in Auckland

Gwen Jorgensen put on an amazing show at WTS Auckland with a great swim, bike, run performance and captured a record 10th WTS title.

Jonathan Brownlee wins Auckland

Jonathan Brownlee stormed to a great win at WTS Auckland over Javier Gomez after having been runner-up to him last year on this venue.

A look at Ironman 70.3 Oceanside

This weekend marks the official start of the North American triathlon season with the popular Ironman 70.3 Oceanside and the field is very stacked.

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Fredrik H Lagerkrantz är nu medlem i Triathlon Sweden
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Reggan är nu medlem i Triathlon Sweden
Onsdag
Björn Östervall närvarar på Triathlon Sweden\s evenemang

Lidingö Triathlon på Södergarn, Lidingö

9 Augusti 2015 hela dagen
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4 Tips to Run Faster Off the Bike

Whatever distance you race, your day can get frustrating when you feel the fade coming on in the latter part of the race. Most triathletes are quite skilled at swimming, cycling and running. However, "running off the bike," as it is referred to in the sport of triathlon, differs from open running races in numerous ways. I raced my first IRONMAN race with over 20 open marathon races under my belt. I knew how to run a marathon fast.

Unfortunately, running off the bike is a completely different game, and it took several races to successfully run off the bike quickly. Here are a few key points from myself, and some top coaches, on running faster off the bike when racing.

1. Bike Pacing

Executing a well-paced bike split, especially in an IRONMAN race, takes patience. Jesse Kropelnicki, founder of QT2 systems analyzes his athletes' data meticulously to help train their sense of even pacing. Kropelnicki wants to see a bike split where there are not excessive spikes or drops in watts during the course of the race.

More: 7 Steps to Find Your Tri-Specific Bike

To analyze your own race, look at your average watts to make sure that a significant portion of your racing watts were not falling above or below your average watts. In other words, spikes in power can kill fast run splits.

Kropelnicki analyzes cadence in a similar format, seeking to help athletes avoid spikes or drops in the average cadence over the course of the race. He also looks for an even split race, where the first half of the bike is evenly paced to match the second half.

2. Nutrition

It's no surprise that lack of calories on the bike can lead to sub-par run performances. An area that many athletes fail to recognize is how much dehydration can affect the run. To put it bluntly, Kropelnicki advises peeing on the bike at least once in an IRONMAN 70.3 and twice in a full IRONMAN.

Staying on top of calories and spacing them out evenly (i.e.: don't go a long time between calorie intake—every 20 minutes is a good rule of thumb) is another important piece of running well off the bike. Additionally, ensuring that the calories you consume digest well while racing hard can make the difference between a great run split and a run that turns into the dreaded "IRONMAN shuffle."

How to Maximize a Flat Bike Course

3. Brick Workouts

Teresa Nelson, Founder of TN Multisport says that both practice and patience are keys to running well off the bike: "Practice in training, even if running just one mile off the bike, will help. Patience in racing—in particular pacing the run to maintain or build speed through the race—will land you your fastest run split."

Kropelnicki's top athletes do the majority of their training runs directly off the bike. His pro athletes, who include Linsey Corbin, Caitlin Snow and Pedro Gomez, typically run off the bike six days a week. Amateur athletes may only run off the bike four days a week, still a significant amount compared to most training plans. At its simplest, brick workouts are about practicing in training what will take place in racing, which helps get the body prepared for race day.

Should You Race With Power?

4. Run Pacing

Whether you are training for your best IRONMAN 70.3 or a personal best in an IRONMAN race, pacing the run is key. Going out of transition too hard will result in a slower run over the second half. This often has a domino effect, as it can be discouraging rather than staying strong and being motivated by passing other athletes late in the race.

Kropelnicki aims to have his athletes run the IRONMAN marathon at a specific heart rate determined in training. He then wants the athlete to hold this heart rate for each mile, or raise it. The goal is to never let the heart rate drop during the course of the run. For athletes who don't race with heart rate, using a GPS watch for pacing can help ensure that a blisteringly unsustainable pace is not set too early on in the race.

More: 7 Tri Bikes on a Budget

Nyheter från Svenska Triathlonförbundet

Lisa Nordén tävlar i Auckland i natt

Natten till söndag svensk tid avgörs den 2:a deltävlingen i VM-serien i Auckland, Nya Zeeland. På grund av hälsenebesvär har det under veckan varit osäkert om Lisa Nordén kommer till start men nu är det klart att hon finns med på startlinjen.

Lotta är förbundets nya administratör

I måndags började Lotta Johansson hos oss på förbundet. Lotta har varit verksam inom triathlon som ideell ledare sedan 90–talet och har med andra ord god erfarenhet av och ett stort hjärta för triathlon. Vi ställde fem snabba frågor till henne.

Kostdoktorn.se

Idag åker vi på LCHF-kryssning

Idag avgår årets svenska LCHF-kryssning med över 600 deltagare, vilket är rekord. Vi är åter imorgon kväll, inspirerade med nya tankar och idéer! Margareta Lundström har skrivit ihop en kort historia över kryssningens utveckling: LCHF-kryssning nr 8 Här är programmet och här är en annan LCHF-kryssning för dig som kan tänka dig att resa lite […]

Inlägget Idag åker vi på LCHF-kryssning dök först upp på Kostdoktorn.

”Jag ignorerade diabetesorganisationen och dietisterna”

Howard bestämde sig för att strunta i sjukvårdens råd om en kolhydratrik kost som behandling för hans typ 2-diabetes. Istället gjorde han tvärtom. Mejlet Här är Howards mejl som han skickade till vår engelska blogg, översatt till svenska: I november 2013 stack mitt blodsocker iväg med ett HbA1c på 16%. En vän visade mig din hemsida. […]

Inlägget ”Jag ignorerade diabetesorganisationen och dietisterna” dök först upp på Kostdoktorn.

Joe Friel

Train for Duration or Distance?

I received a question from a coach this week which is common. The coach's athlete did a half-Ironman triathlon on a windy day and wasn't able to maintain his planned power and so slowed down a lot in the last several kilometers. Yet he was well-trained. What went wrong? This...

What It Takes to be Fast After 50

By now you may be aware of my latest book—Fast After 50—being in print. In February it will also be ready to go as an ebook. This project started out as a birthday present to myself. I was approaching my 70th birthday and that number was scary for some reason....

What’s Better for You: High Volume or High Intensity Training?

Should the primary focus of your training be on volume or intensity? We get some help answering that question from a study by Gaskill and associates done in 1999. It’s now getting somewhat old, but still has good lessons for us. It’s also a long-term study that is rare in...

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Nyheter från Competitor Triathlon

Van Lierde, Swallow On Top At Ironman African Championships

Belgium's Frederik Van Lierde and Great Britain's Jodie Swallow earned the victories at today's Ironman African Championships in South

The post Van Lierde, Swallow On Top At Ironman African Championships appeared first on Triathlete.com.

Jonathan Brownlee Back On Top At WTS Auckland

Photo: Triathlon.org

Great Britian’s Jonathan Brownlee finally ended the reign of Spain's Javier Gomez in Auckland today.

The post Jonathan Brownlee Back On Top At WTS Auckland appeared first on Triathlete.com.

Gwen Jorgensen Runs To 7th Straight WTS Win In Auckland

Photo: Triathlon.org

Gwen Jorgensen continued her ITU dominance today at the ITU World Triathlon Series Auckland race.

The post Gwen Jorgensen Runs To 7th Straight WTS Win In Auckland appeared first on Triathlete.com.

Photos: 2015 Ironman 70.3 California

Jan Frodeno and Heather Jackson claimed the Oceanside victories.

The post Photos: 2015 Ironman 70.3 California appeared first on Triathlete.com.

 
 
 

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Triathlon utstyr fra Smart-kit.no

Hej alle sammen.

Jeg har satt sammen en utstyrspakke til triathlon. Norske triatleter har hjulpet med å velge ut utstyret i pakken. Flere hundre Nordmenn har svart på undersøkelser.…

Fortsätt

Upplagd av Marius Undrum den 16 Mars 2015 klockan 19.44

Frispråkig Iron Man-blogg!

Hjärtligt ihjälkomna skall ni våras! Ja, så sa Robert Gustavsson i Kuknästornet och så säger jag också.

Med en gnutta humor och väldigt mycket hårt slit tänkte jag som många andra försöka genomföra Iron Man i Kalmar (hemmaplan) nästa år. Min…

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Upplagd av Mattias Nilsson den 25 Oktober 2014 klockan 1.08

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