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Did you know 7 quirky facts about Challenge Roth

220 triathlon 1 month 2 weeks ago
This weekend one of the most famous triathlons in the world takes place Challenge Roth And to celebrate here are 7 quirky facts about Roth that you perhaps didnt know

220s birthday competition extravaganza 30 days of prizes to win

220 triathlon 1 month 2 weeks ago
To mark our 30th birthday not only do we have a special anniversary issue planned but were also running a competition a day for 30 days on our website so keep your eyes peeled for some fantastic prizes

WTS Montreal 5 things we learnt

220 triathlon 1 month 3 weeks ago
With USAs Katie Zafares returning to the top of the podium Jelle Geens a surprise winner and a revised schedule to beat an electrical storm what other insights did we gain from a hectic fifth round of the 2019 World Triathlon Series in Canada

Geens wins in Canada as WTS shocks continue

220 triathlon 1 month 3 weeks ago
Belgian Jelle Geens produced a careerbest performance to take victory in Montreal ahead of world champion Mario Mola

Zafares back on top in Montreal with TaylorBrown and Learmonth on podium

220 triathlon 1 month 3 weeks ago
USAs Katie Zafares furthered her quest for the World Triathlon Series title as Britains topranked women continued their impressive consistency

British paratriathletes win three golds as Paralympic quest starts in Montreal

220 triathlon 1 month 3 weeks ago
Claire Cashmore Dave Ellis and Hannah Moore all top the podium in Canada as qualifying gets underway for Tokyo 2020

Swim cadence Is there a perfect stroke rate

220 triathlon 1 month 3 weeks ago
Mark Allen gives his worldbeating advice on swim cadence

8 personalities you’ll see on Strava

Triathlon Magazine Canada 1 month 3 weeks ago

Strava has become a ubiquitous form of social media for athletes. Exercise fanatics around the world are posting and letting their friends know what they’re doing to stay fit. As with all forms of social media, certain norms emerge around their usage. Here are eight personalities you’ll come across on Strava.

The workout guru

Some users live for the long description. Their goal is to write everything down and let their followers know exactly how that workout went, and that at minute 58 of their run they really needed a porta-potty.

The no-name

The pure utility poster doesn’t worry about funny titles for their rides or runs–they probably have it set to auto-upload, and away they go. They’re pretty low-maintenance. This Strava user probably also posts everything they do. Unconcerned with showing the world a slow run or commuter ride, Strava is more their personal training log than a social media platform.

The weekend warrior

These posters rarely post during the week, maybe the odd early morning spin or after work run. But when it comes to the weekend, they go off and ride 200K – just enough to get their fix for the week.

The foodie

You know the type. Their Strava feed is littered with pictures of coffee, pastries, brunch and beer. They make you wonder if every ride is a coffee ride?

The commuter

It may be the same old route, but commuting is a great way to get in some extra base miles or a quick workout.

The influencer

The ‘influencer’ curates their Strava account. Their titles are witty, their pictures look good, and they only post a couple of times a week to show off their best runs or rides. On paper, they never have any bad days. Insider tip: most ‘influencers’ are also millennials.

The pro

Why is cycling, running and triathlon so unique? It’s because the age group and professional athletes all train and race on the same course. With Strava, you can follow some of your favourite pros and compare your fastest times against them.

Jackson Laundry’s race winning bike split at IM 70.3 Mont-Tremblant 2019.

The triathlete

Yup, you can tell who a triathlete is on Strava. They post everything – their pool swims, lunch runs and post work rides. Chances are, they’ll also post their dryland sessions.

Originally version of this story can be found on Canadian Running Magazine, by Madeleine Kelly.

The post 8 personalities you’ll see on Strava appeared first on Triathlon Magazine Canada.

The benefits of doing anaerobic alactic swim workouts

Triathlon Magazine Canada 1 month 3 weeks ago

Speed training in the pool is often disregarded by triathletes. This is a huge oversight: having speed in the water can make a significant difference to the overall outcome of your swim.

There are three physiological systems that work together throughout the swim; anaerobic alactic, anaerobic lactic, aerobic.

  1. The anaerobic alactic is the fastest and most powerful system. This system works without oxygen, doesn’t produce lactic acid and lasts for 6-15 seconds.
  2. The anaerobic lactic works without oxygen, produces lactic acid and lasts about 2 minutes.
  3. The aerobic system uses oxygen and is the main engine used for efforts over 4 minutes.

Related: Wanna swim faster? Then swim faster!

For the sport of triathlon, the majority of your swim workout should be focused on building your aerobic capacity.  This means that you should be swimming intervals that are over 2 minutes in length and at threshold pace or slower.

There are, however, substantial benefits to be had from training the anaerobic systems, specifically the anaerobic alactic system. Despite not being a common practice among triathletes, or unknown to many, you may find some unexpected gains by training the anaerobic alactic system.

The beauty of using this particular system strategically in races is that it can recover and be ready to be used again within a minute. There are four strategic areas where you can use your anaerobic alactic system.

Give’r from the gun: in the sport of triathlon, it is beneficial to be able to sprint at the start in order to be able to draft someone who is slightly faster than you. It doesn’t make much sense to dawdle at the start and draft someone who is the same speed as you. Sprinting at the start may also allow you to get into clear water faster and avoid the washing machine that is the start of most races.

The start of a race. Photo: Brad Reiter

Beating the buoys: going around the buoys is arguably one of the most frustrating things during the swim.  This part of the race can be made much more enjoyable by being able to accelerate into and out of the corners. By training your swim speed and power you may be able to avoid some of the slow-downs that happen because of the bottlenecking at buoys.

Hitching a ride: it may happen that you get passed in a race.  You can turn this situation into an opportunity if you are able to accelerate for 10-30 strokes and hop into the draft.

The lead men approaching the beach.

The finish: sprinting is probably the last thing you feel like doing at the end of ANY triathlon swim (regardless of distance). Having the ability and confidence to put in a final surge can benefit you more than you would think.  The advantages of being the first of your pack to exit the water are varied depending on the race. They can be anything from being able to choose the strongest looking wetsuit stripper, to getting into an uncrowded T1,  to not missing the pack in draft legal races.

The end of the swim at Whistler X Triathlon. Photo: Scott Robarts

If you have the speed and power to excel in these tactical areas you may see huge improvements to your swim times.

How to incorporate speed into your swim training

The hardest part of swim speed training is doing it. There are two reasons for this: as endurance animals, triathletes have a hard time working with perceived efforts of 9/10 and 10/10. This is often untrained and scary realm is a necessity when training your anaerobic systems. The second is that to get the training benefits from sprinting you need to rest in between intervals. Rest is often times seen as a waste of time by time-pressed triathletes. Ensuring that you are working with a minimum 1:1 work to rest ratio ensures that you are getting the maximum benefit for your efforts.

Lucy Charles in the middle of a swim set at the Kona Aquatic Centre ahead of the 2017 Ironman World Championship. Photo: Talbot Cox

Triathletes looking to incorporate anaerobic alactic speed training need to note that the key to sprinting is to maintain good form with increased turnover.  You must practice perfect form at slow speeds before you can expect to hold your form at high speeds.  Start by sprinting short distances of 5 to 10 arm strokes and build up to 25 m (for beginners) and 50 m (for experienced swimmers).  Remember that your alactic system works for a maximum of 15 seconds so that you will most likely start to tap into your anaerobic lactic system at the end of 25 or 50m. I am suggesting intervals of 25 or 50m so that you can measure your improvement using time.

It is essential that you warm up properly for speed sessions. Your warm-up should be at least 20 minutes, should include some kick and needs to warm-up both your aerobic and anaerobic systems.  During your warm-up ensure that you do some form drills as well as a few 25s or 50s building to 80% effort.

For variety, you can do some of your alactic training using fins. Rember to work the alactic system you need to focus on intervals that are less than 30 seconds.

Three alactic swim sets

Set Description Additional notes 6-12X50m with 30-sec rest 5-12 powerful, fast strokes. The rest of the 50m easy, with a perfect stroke You can gradually increase the number of fast strokes with each repetition. To simulate a triathlon, start the 50m without pushing off the wall; either from a floating vertical or horizontal position 6-12X25m with 30-sec rest or6-10X50m with 1 min rest Each interval is as fast as you can go.  Perceived effort should be 9-10 out of 10 To increase your power you can gradually build to doing half or all of these with paddles Fartlek 25s Alternate really fast 25m with an easy 25m or 50m You need to feel a definite difference in kk speed, arm speed and applied power between the fast and easy sections. This is a good set for which to use fins

 

The post The benefits of doing anaerobic alactic swim workouts appeared first on Triathlon Magazine Canada.

How Ali Brownlee fuelled Ironman debut victory

220 triathlon 1 month 3 weeks ago
Heres how Ali Brownlee fuelled his first Ironman victory

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