Chat with Ironman Thread

[mamaof3kiddies]

Thank you Brad - I probably missed you - could not get back on

[greytrunner]

I'm really late, sorry. Scott is probably gone, but maybe he'll view later and answer questions!

What kind of weightlifting is food for improving triathlon. I only compete in sprint tris right now but want to jump to Olympic. I have a lot of endurance, but not a lot of strength. Any suggestions?

[Ironman]

I wanted to touch base on a couple other topics but ran out of time during our posted chat time.

Strength training for endurance events. Whether it be a 5k or an ironman triathlon, strength training will enhance your performance. Strengthening your legs is critical in order to become faster as well as avoid common injuries. Some basic exercises that you can do at home to strengthen your legs are as follows:

Squats- shoulder width stance, keeping your weight on your heels, bend your knees as if you were sitting in a chair, bending forward slightly at the waist as to not fall backward. The best way to start is to actually do this while using a chair. Just don't sit all the way down. Do 2-3 sets of 15-25 repetitions. Your legs should burn, but your knees shouldn't hurt. If you are feeling it in your knees, try and keep your weight back on your heels

Calf raises- Find a step and go up and down on your toes pushing off the ball of your foot.
Do 2-3 sets of 15-25 repetitions.

Hamstring Curls- Using a large fit ball, lay on your back with your feet on the ball, legs straight. Lift your hips into the air making your body into a straight line. Keeping your hips elevated, curl your feet and the ball toward your body. This is pretty challenging, so start off by doing 2-3 sets of 10-15 repetitions. If you don't have a fit ball, you can work the same muscles by pressing your feet down into a chair/couch etc. There will be no movement, but the hamstrings and glutes will be engaged. Hold for 15-30 seconds.

Crunches still one of the best ways to work the abs. Just make sure there is constant tension on the abs. If done correctly, 25-50 repetitions should challenge you.

Flexibility, After any workout session, spend 5-10 minutes stretching your hamstrings, glutes, quads, and back.

[Ironman]

One last post.

If you have access to a heart rate monitor, here are some tips for heart rate training.

To find your approximate max heart rate:

220-age=max heart rate

50-65% of max heart rate=slow distance training
In this range you are burning fat and carbs at about the same rate
Below this range you are burning more fat than carbs
65-85% of max heart rate you start to burn more carbs than fat and as you approach 80-85% (which for most people is your anaerobic threshold, this is when your body accumulates more lactic acid than it can dispose of and you become very out of breath and your lungs start to burn) you are burning almost entirely carbohydrates.

Try and challenge yourself. If you are a runner, you should incorporate some AT (anaerobic threshold) training into your routine. Over time, your cardiovascular system (heart and lungs) will become more efficient at carrying oxygen to your muscles and you will be able run faster for longer and longer periods. If you are new to running or endurance activities, spend most of your exercise sessions below 85% of your max heart rate until you become better conditioned.

Again, if you have any questions feel free to email me at:
bradvajgrt@hotmail.com