Health & Wellness Blog

    

Considering Taking Up Triathlon?

If you’re taking an interest in endurance sports, but dread the monotony of performing the same arduous activity day in and day out, the multi-sport of triathlon be your niche.

Many people, whether to lose weight or improve cardiovascular health, jump right into sports like running and cycling, only to drop out after a month of growing boredom. There is no doubt that doing the same sport on consistent basis can get a little old. However with triathlon, there are three sports in which you can enjoy and get better at.

But what’s more than just getting in shape via swimming, biking, and running, is the outcome and personal development you can gain from triathlon. Taking on three sports takes dedication, preparation, and effort. Triathletes are often health-minded and highly-driven individuals, and those characteristics often reflect their complete lifestyle.

Why Tri?

Participating in swimming, biking, and running can surely get you into top shape. All three sports work various muscle groups and all require a fair degree of strength and cardiovascular effort. Furthermore, each sport offers its own advantages compared to the others.

Some triathletes are prone to impact activities, such as running. Although they will still run on occasion (such as during races or during training periods,) this breed will typically focus more on swimming and biking, which are low impact sports. Conversely, some individuals don’t have access to a pool or lake. These triathletes will often emphasize their training around the biking and running aspects of the sport.

The flexibility of triathlon gives health-minded individuals the opportunity to mix up their training regime. This can help ward off boredom from doing the same exercises and activity over and over. Regardless of whether or not you planning to do a race, involving yourself in the three disciplines of triathlon can help you become a greater individual.

Triathlon for Health

Considering Taking Up TriathlonThe sport of triathlon also contributes to great sense of well-being, both mentally and physically. The physical aspects are obvious, for the three sports of triathlon involve a great deal of coordination and energy expenditure. An often overlooked benefit of the multi-sport is the mental health benefits.

Triathlon, particular for those involved with racing, requires a significant amount of organization and preparation. From building training schedule to planning out meals and nutrition, the indirect aspects of the sport are major factors to being mentally healthy. The typical triathlete is usually a very conscious person, in that he or she is usually well aware of one’s diet, feelings and emotions, and overall lifestyle choices.

Endurance sports naturally make humans feel good. The endorphin release during and after a solid work-out promotes optimism and greater sense of presence. These emotions reflect the rest of the day, and thus can enhance our way of life.

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5 Effective Recovery Tips to Become a Better Triathlete

When it comes to becoming a better triathlete, it's often the things that we do outside of training that can have a significant impact. Recovery, rest, and rehabilitation should be at the core of any athlete's training regime.

Better Triathlete Recovery

Beyond just stretching and eating right, below we share five highly-effective recovery tips to help you become a better triathlete.

1. Practice self myofascial release

In order to understand what self-myofascial release (or "SMR")is all about, it is paramount that we understand two aspects that are integral to SMR effectiveness. The first term is fascia; which is a specialized connective tissue that surrounds the whole body, that is, the bones, joints and muscles, as well as providing protection and support.

When there is damage to the fascia, this gives rise to trigger points. Trigger points are the second aspect to consider and are defined as areas of muscle that are susceptible to pain when undergoing palpation, they also exhibit tout bands around these areas.

Self myofascial release is a very simple technique that athletes employ in order to alleviate these trigger points. The exercise involves a foam roll, on which the athletes roll parts of their body until they reach the trigger point. The athletes then hold this position until the pain subsides.

2. Hydrate and replenish mindfully

It is common knowledge in the athletic world, that what you consume after a work out or race greatly determines how your body is going to react in the subsequent day or days. It is therefore imperative that we carefully consider what we drink or eat after such tiresome sessions.

Triathletes should know when to drink water and when to drink electrolyte rich energy drinks. These decisions are predominantly determined, by the rate of absorption of these fluids by the body. In order to make the right decision, one should consult a nutrition expert before consuming anything.

3. Experiment with different types of stretching

Stretching is a very integral part in the training regimen of any professional triathlete. Triathletes who have more elasticity and flexibility in their muscles perform better. There are two types of stretching recommended by the professionals.

The first one is, proprioceptive neuromuscular facilitation (PNF) which is a set of stretching techniques which are used to improve both the passive and active range of motions in our bodies. This done to ensure that that our body produces optimum performance as well as rehabilitate the body when injured. The second technique is of static stretching which generally means stretching while the body is in a stationery position.

4. Embrace cold exposure

After that vigorous work out, a lot of triathletes prefer to immerse themselves in an ice water bath. This ice water bath has temperatures between twelve to fifteen degrees Celsius. This plunge into the ice bath is believed to have a therapeutic effect on the muscles as it reduces the soreness and pain in the muscles.

Doing this after training can help the muscles recover quickly from the strains of the exercises and as such are quickly ready for the next session. This cold exposure also provides a resurgence of energy.

5. Practice meditation and mindfulness

Meditation can be a very useful tool for an athlete who is training for a tournament or who is recovering from an injury or strenuous exercises. Meditation causes the body to relax and such reduce the release of the hormone cortisol, which is a very bad hormone for and budding athlete. Athletes who meditate have been known to perform better, as they generally have all their faculties in control.

Last word on becoming a better triathlete

Lastly, spend some time working on your form and biomechanics in all three disciplines of triathlon. There are many sports scientists out and triathlon coaches out there who can help you refine your form and help you become more efficient and injury free.

Explore the idea of investing in quality triahlon coaching so you can become better organized with your training, and your self as a whole through the sport.

 
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Online Triathlon Coaching: 3 Tips to Find The Right Tri Coach

If you're interested in online triathlon coaching as a means to help you progress in the sport and prepare for your next A-race, it's important to be very mindful with respect to who you hire as your tri coach. Online Triathlon Coaches

Communication, experience, and level of interaction are just a few considerations when searching for online triathlon coaches who are right for you. In addition to these considerations, you ultimately need to pinpoint an individual who you feel comfortable with and who you trust in building your triathlon training plan.

To help guide you in your search for online triathlon coaching resources, below are three tips to steer you in the right direction.

Engagement & Responsiveness

There's a broad spectrum of triathlon coaches out there who operate online. Some provide very intimate coaching services with one-on-one Skyping, personalized training and nutrition planning, and high levels of engagement. Parallel to this premium quality caliber of coaching, some online tri coaches provide quick responses to their athletes' needs and questions.

Conversely, there are many online-based triathlon coaches who are less hands-on when it comes to communication and responsiveness. While cost often reflects this important consideration when seeking a coach, it's up to you to learn as much as you can about prospective triathlon coaches to find an individual who can cater to your needs throughout your training.

Create a List of Interview Questions

Before reaching out to prospective triathlon coaches, write-out a list of questions that cover the important aspects you're interested in or needing in a coach. Don't go overboard, as some high-level tri coaches don't have the time to nurture new athlete leads (as some elite coaches can pick and choose who they want to work with.) Rather, formulate 5 or so key questions that you want to cover before making an investment.online triathon coaching

Here are a few example questions that you might want to consider adding to your list.

  • How responsive is the coach? Or what is the average response time?
  • What metrics does the coach use to get a baseline for athletes? Or rather, where does the coach begin in building training plans for athletes?
  • (Follow-up) What historical data or baseline testing does the coach want from athletes?
  • Does the online triathlon coach provide help with nutrition and fueling?
  • What mode of communication (Skype, email, phone?) and training documentation (TrainingPeaks?) does the coach prefer to use?

This list will serve as a vital tool in helping you seek out the best online triathlon coach who is right for you. The next step is seeking out prospective online triathlon coaches who fit your bill.

Inquire With Several Prospective Coaches

The first step to reaching-out to online triathlon coaches is to know what you're looking for. If you're doing an Ironman, you'll want narrow your search to Ironman triathlon coaches, whether that be through Google search or using online resources like Ironman's new CoachMatch network.

Also, ask around in your area for reference to both local and online triathlon coaching. In larger cities, there are often triathlon clubs, or clubs specific to swimming, biking, and running.

If you're doing a sprint triathlon, the level of training will be far less (depending on how competitive you plan to be during your race.) So you may find that your primary objective is to invest in a good training plan and get some guidance from time to time.

Inquire with 3-5 (or more) online tri coaches and shop around. You're putting a great deal of time and money into your training, so you'll want to find a triathlon coach who you're confident in.

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