Van de internationale media

Triathlon bikes 3 of the best under 5000 reviewed for Ironman

220 triathlon 2 weeks 14 hours ago
Serious about Ironman Then a tri bike will give you both aero and comfort benefits These triathlon bikes from Cervlo Quintana Roo and Ribble all featured in Kona 2018 but which will reign supreme

Swim robes 3 of the best

220 triathlon 2 weeks 3 days ago
Get ready for your open water swim sessions by investing in a swimming robe Lined with a toasty fleece inner layer and a waterproof outer these swimming robes will keep you lovely and warm until you can get inside and changed Here are 3 of the best

4 exercises to build lower body strength

220 triathlon 2 weeks 4 days ago
Having good lower body strength will improve your athletic performance and help reduce your risk of injury Nick Beer explains 4 exercises that will help you improve your lower body strength

Comment ne pas avoir de crampes au ventre

Triathlon Magazine Canada 2 weeks 4 days ago

Pourquoi j’ai des crampes au ventre durant mes entraînements et durant mes courses? Voici une question que j’entend souvent. Les crampes au ventre (GI issues) peuvent grandement affecter votre performance et vous empêcher de réaliser vos objectifs. Donc comment s’assurer de ne pas avoir de crampe?

Related: Ironman Nutrition: Liquids or Solids?

Tout d’abord, il faut comprendre comment le processus de digestion prend place. Il existe deux systèmes nerveux autonomes qui régulent les activités du corps qui se déroulent automatiquement. Ces activités incluent respirer, digérer, battre son cœur, maintenir sa pression artérielle et maintenir sa température corporelle. On ne pense pas à maintenir sa température corporelle ni à battre son cœur, ces activités se déroulent automatiquement sans que l’on doive y penser. Le système parasympathique est associé à un processus de relaxation puisque le rythme cardiaque, la pression artérielle et la fonction respiratoire diminuent. Donc quand on est tranquille et étendu sur notre sofa, c’est le système parasympathique qui prend le dessus. C’est aussi ce système qui s’occupe de la digestion. Le système sympathique, quant à lui, s’occupe d’augmenter le rythme cardiaque, la pression artérielle et la fonction respiratoire. Parallèlement, lorsque le système sympathique prend le dessus, la fonction digestive diminue.

Le système sympathique, quant à lui, s’occupe d’augmenter le rythme cardiaque, la pression artérielle et la fonction respiratoire. Photo: Antoine Desroches

Related: La variation du rhyme cardiaque, une mesure intéressante?

Donc, imaginez que c’est le matin, vous faîtes du camping dans la forêt et dégustez un copieux déjeuner de crêpes et bacon. Votre estomac est en train de digérer ce gros repas. Tout d’un coup, vous faîtes face avec un ours immense. Vous prenez vos jambes à votre cou et courez le plus vite possible. Tout le sang qui était dirigé vers votre estomac pour lui permettre de digérer votre gros déjeuner est maintenant dirigé vers vos jambes pour vous permettre de fuir votre assaillant. Donc le système sympathique prend le dessus sur le système parasympathique. Le système sympathique est le système de combat ou de fuite (fight or flight) donc il prend le dessus lors de ce genre de situation terrifiante. Après une centaine de mètre vous vous retournez et vous remarquez que l’ours n’est plus là, mais vous avez des grosses crampes au ventre. Et oui! Votre corps a décidé que c’était plus important d’utiliser votre sang pour nourrir vos muscles d’oxygène (et ainsi vous permettre de sauver votre vie) plutôt que d’utiliser votre sang pour vous permettre de digérer votre déjeuner. Le problème est qu’en manque de sang, votre estomac a de la difficulté à digérer votre repas (c’est toujours mieux que de se faire manger par un ours!). C’est ce qui se passe durant vos entraînements ou compétitions. Vous avez probablement mangé un trop gros repas ou les mauvais aliments juste avant de faire votre gros effort physique. Il est donc important de considérer CE QUE vous mangez, LA QUANTITÉ, et QUAND vous mangez ce repas.

Il est donc important de considérer CE QUE vous mangez, LA QUANTITÉ, et QUAND vous mangez ce repas.

Généralement, pour un gros effort intense, il est préférable de se laisser un bon 3-4 heures entre votre repas et votre effort pour se laisser le temps de digérer ce repas. 1 à 2 heures avant l’effort vous pouvez quand même manger quelque chose mais il est préférable de manger une petite collation facile à digérer.

Au fil du temps et avec l’expérience vous allez apprendre à vous (et votre estomac) connaître et vous allez savoir quelle quantité de nourriture vous pouvez digérer et combien de temps vous devez vous laisser pour digérer ce repas.

Related: Common nutrition mistakes made by triathletes

Il est conseillé de favoriser les glucides et d’éviter de consommer trop de protéines et de gras. Le gras est particulièrement à éviter parce que c’est très difficile à digérer. Donc les pâtes sauce Alfredo avec extra bacon, ce n’est pas la meilleure idée! Optez plutôt pour des aliments faciles à digérer comme des pâtes, du riz, des patates. Évidemment, en tant que triathlète la compétition est généralement le matin donc le dernier gros repas est le déjeuner. Des céréales, du pain ou du gruau sont donc de bonnes options. Chaque personne a sa routine pré-course et c’est important de respecter sa routine, puisqu’il ne faut jamais essayer quelque chose de nouveau le jour de la course! Personnellement, j’aime du gruau avec du sirop d’érable, du beurre d’amande et une banane. Mon déjeuner contient donc beaucoup de glucides et seulement un peu de protéines et de lipides. Je m’apporte généralement une boisson sportive, une banane, une barre Kronobar et/ou des compotes de pommes si j’ai faim entre le déjeuner et le départ.

Chaque personne a sa routine pré-course et c’est important de respecter sa routine, puisqu’il ne faut jamais essayer quelque chose de nouveau le jour de la course! Photo: Antoine Desroches

L’intensité de l’effort a un gros effort sur votre digestion. À l’intensité maximale, le débit de sang dirigé vers l’estomac est réduit à seulement 20 % de la valeur au repos. C’est une énorme diminution! C’est pourquoi avant un effort très intense, comme une course de 5 km ou un triathlon Sprint, il faut faire encore plus attention à ce que vous mangez et le délai, contrairement si vous faîtes un Ironman ou un GrandFondo.

C’est pourquoi avant un effort très intense, comme une course de 5 km ou un triathlon Sprint, il faut faire encore plus attention à ce que vous mangez et le délai, contrairement si vous faîtes un Ironman ou un GrandFondo. Photo: Talbot Cox.

Les problèmes d’estomac peuvent aussi être causés par ce que vous mangez durant la course. Il faut donc priorisez des aliments faciles à digérer comme une boisson sportive, des gels ou des bonbons. Pour un effort plus long et moins intense vous pouvez aussi consommer des barres et/ou des bananes. Si vous consommez des gels, il est important de boire de l’eau pour faciliter la digestion et il est primordial de se pratiquer à consommer ces produits lors de vos entraînements. Je ne le répéterai jamais assez : NE JAMAIS ESSAYER QUELQUE CHOSE DE NOUVEAU LE JOUR DE LA COURSE!

The post Comment ne pas avoir de crampes au ventre appeared first on Triathlon Magazine Canada.

Indoor virtual cycling training platforms 6 of the best

220 triathlon 2 weeks 4 days ago
Thinking about investing in an indoor virtual bike training appplatform to help you smash your turbo sessions James Witts lists 6 of the best including one thats free

Asia Travel & Racing

Triathlon Magazine Canada 2 weeks 4 days ago

Triathlon is booming in Asia these days. Ironman has dramatically expanded its footprint in the region in recent years (in part because it is owned by a Chinese company), as has the Challenge Family. This is great news for Canadian triathletes who might be looking for a good excuse to combine a race with a bucket-list trip. So many triathletes I speak with are hesitant about racing in Asia, though. While I can understand the concerns, with a bit of planning, you really can enjoy an amazing experience by taking the plunge and getting yourself on a plane overseas. Here are a few insights on travelling to the region that will help you plan your next race-cation in the region.

Anna Everhardt at the Laguna Phuket Triathlon in Thailand

Destination events

There are some truly spectacular race venues to choose from in Asia. I haven’t been to all the races over there, but can unabashedly recommend the events I have attended in Malaysia, Thailand and Sri Lanka. Athletes have long raved about the 70.3 race in the Philippines, as they do about so many of the events in the region. You’ll find Ironman events in China, Japan, Vietnam, Korea and Indonesia, too. You shouldn’t just look at Ironman races, though. Challenge offers some excellent venues in the region, too, including Taiwan, Malaysia, Thailand, Hong Kong and Vietnam. There are also independent races such as the Laguna Phuket Triathlon, which celebrated its 25th anniversary this year and is among the best triathlon races I’ve ever been to.

Related: Getting your bike ready for travel

Travel

There is one downside to making this trip: it’s a long haul. I’ve found the most efficient way to get to many of the events is starting with a flight to Hong Kong. There’s a 14-hour direct flight from Toronto to Hong Kong and, once you’re there, an abundance of cheap flights to pretty much anywhere in Asia. After more than 15 years of travelling through Hong Kong, last year I finally took the plunge and overnighted there on my way back, giving myself a chance to check out the spectacular city for a day. I highly recommend that as part of your travel.

Do some research, too, when it comes to accommodations and food for your trip. While some resorts feature North American-type pricing, it’s not hard to find some very reasonable prices quite close to the race venues. Do the same for food, too – a fabulous lunch spot was just a short walk from my hotel in Malaysia. When I expensed the lunch, the receipt got flagged by the accounting department because they struggled to see how four people could have eaten for less than $10.

Since you’re embarking on such a long journey, it’s totally worth trying to take some extra time either before or after the race to do some sightseeing. Build in some time for some rest and relaxation – there are more than a few outstanding beaches to enjoy in this region. Last year, I took an extra day in Laguna Phuket to explore the beach where the race takes place – the 10-kilometre hike along the spectacular beach was the highlight of the trip.

Qualification hunting

The sport might be growing rapidly in Asia, but the competition isn’t nearly as deep as it would be at events here in North America. There’s a reason many North Americans were getting themselves on planes to compete at the Chinese races that offered Kona slots last year – there simply was no comparison to the level of competition you’d face at one of those events to a race in North America or Europe.

The start of the Ironman World Championship in Kailua-Kona, Hawaii.

Heat and humidity

While the competition might not be as fierce at various races, the conditions you’ll face at an Asian event can be a challenge, especially if the race takes place during the Canadian winter months. Most races in Asia are hot, and you can find yourself moving that definition from “hot” to “extremely hot” in no time. Ironman Malaysia has long been considered the hottest race on the Ironman circuit (temperatures reached 44 C one year). While most events won’t get that warm, you can expect temperatures into the 30s and high humidity at most Asian events.

If possible, getting to the race site early can be a huge help. If you can, try to arrive a week out to give yourself some time to acclimatize. For events that take place in major centres, look at heading to a spot that is more train- ing-friendly for a few days or a week ahead of time. A resort, like Thanyapura in Thailand, is training heaven thanks to its outstanding facilities and excellent cycling in the area. If you were racing in China, for example, it might be worth spending five days to a week at Thanyapura before you head to the race for the last few days.

Explore

Tourist tram at the Peak in Hong Kong

A year ago, I wrote an editorial about my new- found resolution to enjoy the destinations my job gets me to every year. You’ll get so much more out of your trip to a race in Asia by exploring. There are lots of resources online and through the various event organizers that will help you find some fun adventures wherever you might be. I found out about the spectacular sunrise you can see over Hong Kong from Victoria Peak online.

Just riding around the island of Langkawi, where Ironman Malaysia takes place, will offer you a once-in-a-lifetime look at Malaysia’s spectacular scenery. A walk on virtually any of the beaches in Asia will have you thinking you’ve just stepped into a scene from a James Bond movie. Don’t skip out on those opportunities – there is no time like the present to embark on the race-cation of your dreams.

The post Asia Travel & Racing appeared first on Triathlon Magazine Canada.

Is a smart trainer worth it?

Triathlon Magazine Canada 2 weeks 5 days ago

In the past ten years, smart trainers have taking over the indoor training market. With their rise, one may ask themselves, is it worth it?

Related: Your indoor training menu

The pros of getting a smart trainer

Getting a smart trainer is an investment, but if you’re trying to get ready for the upcoming season and staying ‘road’ ready, a smart trainer is for you.

If you’re on a limited budget, there are many affordable options out there. For example, the Bkool Go retails for $400.

Related: Wahoo Kickr trio review

If you’re on Zwift and don’t have a smart trainer, you’re missing out. When I made the switch to a smart trainer, my Zwift experience went from “this is cool” to “this is unreal…”

Related: 10 reasons why you should bike on Zwift this winter

Smart trainers have a built-in power meter. This is convenient, especially if you don’t have one or are using a different bike on your trainer. Traditionally, power meters are hard to move over – unless you have the Garmin Vector 3 Pedals.

Indoor training is becoming more and more immersive. You can include the Wahoo Climb and Headwind with the Kickr, giving you the same feeling as riding up a hill or battling a headwind. The Tacx Neo Smart Trainer has a vibration feature that mimics the feeling you get when riding on gravel or cobblestone streets.

Related: Tacx Neo Smart trainer

Most smart trainers use a direct drive format, so you don’t have to worry about putting on a trainer tire.

Related: Review of the CycleOps H2 Smart Trainer

Smart trainers are great for winter training, but they also make a lot of sense for someone that lives in the city and can’t get out of the hustle and bustle in the summer.

The cons of getting a smart trainer… or the pros of staying old school

To get the full experience, you’re going to have to spend a lot of money. Most of the high-end trainers cost over a grand.

Related: How to setup Zwift – the most cost-effective way

If you’re new to triathlon or cycling, then dropping a grand is probably not the best option. There are plenty of other trainers out there that’ll only cost you a few hundred dollars or less.

Rollers are an alternative to traditional bike trainers.

Technology is convenient, but it isn’t always reliable. So, if you’re the kind of person that doesn’t like change or becomes frustrated by the smallest shortcomings, you may want to stick with what works for you.

Related: The pain cave essentials

If it isn’t broken, don’t fix it. If you have a setup that works for you, no matter your ability or goals, then don’t change it. Triathletes were qualifying for Kona and setting personal bests long before there were smart trainers, power meters or Zwift.

The post Is a smart trainer worth it? appeared first on Triathlon Magazine Canada.

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