Plyometrics for triathlon training

Plyometrics for triathlon training

Whether you race cross triathlon or Ironman, you should be using plyometrics for triathlon training.  A beginner to advanced triathlon training program should include some plyometrics to improve form, economy, and durability, and a functional strength program.

Plyometrics for triathlon training benefits include:

  • Greater durability/injury resistance
  • Eccentric overloading helps with downhill running and agility
  • Improves speed without training sprint work
  • Improves running form and economy (decreases ground contact time)

How plyometrics are beneficial

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How To Use Swim Cords To Get More Out Of Your Swim Training

I made the following video describing how to incorporate stretch cords into your swim routine.  Many professional triathletes use swim cords as part of their warm up on race day.  This is only one of three ways the cords are beneficial and I outline in the video below how to use swim cords for triathlon training.

use swim cords for triathlon training
Swim cords (or stretch cords) are an effective way to get a good dryland swim specific warmup, improve technique, and build power/strength.

How to use swim cords in your triathlon training:

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How to choose a triathlon coach

Choosing a triathlon coach

Choosing a triathlon coach is a process similar to a job interview. Finding the right triathlon coach is an important first step in working toward your goals.  If an athlete and a coach are well matched, it is certain that athlete can go on to reach potential.  However, even the greatest athletes and coaches can be mismatched and find their results together aren’t optimal. Knowing what you should ask potential coaches will help you find the right fit.

my mentor houshang amiri
I have learned a lot about coaching and training from Houshang Amiri, a brilliant cycling coach based in Victoria, BC and owner of Pacific Cycling Center.

Questions to ask when looking for a triathlon coach

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2016 RBC Granfondo Whistler Recap

RBC Granfondo Whistler event was last weekend.  This was my first experience racing the women’s 122km Giro racing event and it was amazing!

It has been a long time since I have pinned a number to my jersey rather than a race belt.
It has been a long time since I have pinned a number to my jersey rather than a race belt.

The RBC Whistler Granfondo is a 122 km ride from Stanley Park in Vancouver to Whistler Village.  The event started as a community ride and has evolved to include more than 4000 riders and include a sanctioned race with a cool $15,000 going to the men’s and women’s winners.  It is the race to do in September if you are a roadie.   I think it is also beneficial to do if you are a triathlete which is why I was there – lots of fitness to be gained from long road races!

The race winner was Alison Jackson, a member of Canada’s National Cycling Team headed to the World Championships in Qatar later this year. I ended up 11th after a 20 minute time trial effort to get away failed as I am not much of a sprinter.  That is 11th out of 15 in the front pack…LOL.  I even went into the penultimate corner in 3rd so I know where to be I just can’t do the sprinting.  It really isn’t useful in Ironman so I’m very rusty.

Thank you to TOIT Events, Inc. Neil McKinnon for the invite, St. Regis Hotel Vancouver for the amazing stay, and to RBC for sponsoring this amazing community event. Congratulations to Alison Jackson on the win! Thank you to the women’s field for making it a fun and challenging race… great to see Olympians in the field like Jasmin Glaesser and Katka Nash out there adding to a strong field! Thanks to my sponsors – I am almost ready to hit the start line for IRONMAN Augusta

Enjoy the show.

 

Triathlon Cross Training With a Broken Ankle

A Broken Ankle Doesn’t Have To Prevent Triathlon Improvements

My triathlon cross training the first three weeks after surgery.

Using hand cycling to crosstrain with a broken ankleCross training for triathlon with a broken ankle still includes plenty of options if swimming, biking and running are off limits.  I discovered there were ways to not only maintain fitness, but also improve, despite my current limitations in a “not weight-bearing” state.

Training injured, in the strictest sense, is NO DIFFERENT than training while healthy.  A great training program focuses on all you can do at that moment so, injured or healthy, you focus on doing everything that you can THAT DAY.

Training injured, in the strictest sense, is NO DIFFERENT than training while healthy.  A great training program focuses on all you can do at that moment to get better.

When I am healthy, if my legs are super tired from running, I might take a break and ride or swim.  If my shoulders are maxed out from a lot of swimming, I might run a bit more and focus strength work on lower body.  The key is to focus on what you CAN IMPROVE while your body is in repair mode or fatigued.  Even while in the critical stages after ORIF surgery, there were ways for me to train and allow my body to heal.

So what did I do when I got injured and was told not swim/bike/run AT ALL (even swimming *sigh) for the first three and a half weeks?   I focused on three areas where I could actively make improvement. Continue reading “Triathlon Cross Training With a Broken Ankle”

Shoulder Prehabilitation Strength Exercises For Triathlon

 I wrote this article for www.triathlonmagazine.ca

‘Shoulder prehabilitation’ means strengthening the shoulder’s resistance to injury – thus PRE-rehabilitation.  These shoulder strength exercises prepare the shoulder muscles that are the most vulnpool swimming with paddles trainingerable to injury from everyday swimming repetitive movement.  Strengthening these muscles improves your posture and body alignment.  For swimmers, and triathletes by extension, the most common injuries occur in shoulder rotators so these are the muscles we are focused on.
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Indoor Triathlon Sessions To Practice Raceday Nutrition

Practicing Hydration and Nutrition During Indoor sessions – an article which was featured at www.triathlonmagazine.ca

Practicing race nutrition during indoor training sessions

Indoor training sessions designed to practice race-day triathlon nutrition are a great way to help athletes prepare to execute their plan in races – but in easier, more controlled conditions.  The objective of these sessions is to get training benefit from appropriate pacing and to nail your race day hydration and fueling strategy.  Although indoor training is missing some of the elements (literally) encountered in outdoor training, there is a lot of valuable information to be gained indoors where the variables are easier to control.

Lab-monitored “sweat tests” are available that can help you determine how much sweat you lose at effort and what the composition of your sweat is.  A lab test is the most scientific version of the generalized effort I am going to outline.  Knowing the exact composition of your sweat under the lab conditions may be useful but nothing is as valuable as practicing with numerous sessions under a variety of conditions to help gain knowledge on what works best for you.  These tips will be a good starting point to gather information on your own body.

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A Core Activation Exercise Series for Before Training

A Video To Demonstrate a Pre Training Core Activation Routine

This video will show you the exercises that I use to activate and prepare my core muscles for training. Without adequate warmup and activation of the core, your biomechanics will not be optimized in training.

This routine does not take a lot of time so it is very easy for me to do it frequently. This is the first thing I do every morning. I implemented this routine when I was suffering from a hip injury and since then I have had not issues with my hip or low back. However, if I don’t do the routine I am aware that my range of motion through the hips for swimming and running is not as good.

This short, simple set of exercises is EFFECTIVE.

You can do this routine in less than five minutes on the pool deck before swimming so try it at your next training session. You may find that even these simple exercises are somewhat difficult which would indicate your neuromuscular recruitment needs work. Over time you will feel stronger and you will experience better results from training – particularly early morning training. Let me know what you think!

2016 Season Opener- Mountain Bike Racing At Bear Mountain

Last weekend I raced my first mountain bike race in three years.

I joined the fun at the first Canada Cup National XC Series race ever hosted in Victoria.

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Channeling Paola Pezzo old-school style by forgetting to zip my jersey up – Braison Images photo Continue reading “2016 Season Opener- Mountain Bike Racing At Bear Mountain”

Restarting training after a winter break

I wrote this article for www.triathlonmagazine.ca and thought it would be good for those athletes just starting to lace up their shoes again.  If you have any other questions/queries/requests please ask away at either my Facebook page www.facebook.com/racergirlmel or Tweet away at www.twitter.com/racergirlmel.

How to Restart Your Training After a Winter Break

After the last race of the season, many athletes enjoy a training break.  For anywhere from four to eight weeks, athletes might incorporate complete rest with cross training or unstructured triathlon training.  It is a good idea to take a real break from the sport and allow your body to rest.

Some athletes avoid complete rest as they believe it will be very difficult to get back to their previous level of fitness, but this fear is unfounded.  Taking a break will result in some detraining but aerobic fitness declines slowly.  Underlying fatigue from the previous season is more likely to delay improvement than a break from training.  The number one priority after every season must be rest, particularly for athletes who race Ironman and can accumulate a lot of residual fatigue, low grade injury and general overload.  The minimum post season break should be four weeks and longer if there is injury to resolve.  After that time it is good to get back in action.

Here are five tips to have a strong start to your training build after a break:

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