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Starting Lines 27: Big Miles - Joe Henderson
Joe Henderson is credited with LSD – Long Slow Distance – training. He wrote a booklet in the early 1960s that is credited with popularizing this method of training. Many followed his plan. To this day Mark Allen credits Dr. Phil Maffatone’s version of LSD with his Kona victories. American Ultra record holder Stu Mittleman also touts LSD’s benefits.
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Fixing Bad Climbing Habits
While this tip is most helpful when riding in a group and when pace lining, being able to prevent the sudden deceleration that occurs when you stand is an important skill to learn.
BEST OF COACH FRED MATHENY
Fixing a Bad Climbing Habit
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Designing a Training Plan That Works forms
Designing a Training Plan That Works forms
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Make Your Running More Efficient
Three simple tips to make your running more efficient.
Coach Neil Cook
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Tri Stroke Clinic Summer 2010 Schedule
Tri Stroke Clinic Summer 2010 Schedule
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Tri Stroke Clinic Summer 2010 #1
Tri Stroke Clinic Summer 2010 #1
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Tri Stroke Clinic Summer 2010 #2
Tri Stroke Clinic Summer 2010 #2
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Tri Stroke Clinic Summer 2010 #3
Tri Stroke Clinic Summer 2010 #3
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Tri Stroke Clinic Summer 2010 #4
Tri Stroke Clinic Summer 2010 #4
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Tri Stroke Clinic Summer 2010 #5
Tri Stroke Clinic Summer 2010 #5
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Tri Stroke Clinic Summer 2010 #6
Tri Stroke Clinic Summer 2010 #6
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Tri Stroke Clinic Summer 2010 #7
Tri Stroke Clinic Summer 2010 #7
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Hyperventilating & Anxiety During Swimming
Athletes that do open water swims and triathlons in particular are frequently plagued by anxiety attacks and hyperventilating. Many excellent swimmers and water people experience anxiety attacks and hyperventilate during competition. These same people are perfectly comfortable swimming at other times under the same water conditions. Experienced triathletes may also experience these problems during their first event of the year.
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Swimming for Runners & Cyclists - Triathletes
Swimming is probably the most difficult of the three sports in Triathlon. It certainly is the most technique intensive sport of the three. The main reasons for it’s difficulty are due to the foreign nature of water, the anxiety being in the water creates and the extreme amount of resistance water provides.
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Swimming Goals and Form
Swimming technique is counter intuitive. Moving through the water efficiently and with power requires developing a technique that is not “natural.” First, our natural movement is “in opposition.” That means most everything we do our limbs are opposed to one another. Right foot forward and left foot back. Right arm forward and left arm back. To swim efficiently and powerfully, we need to change that opposition.
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Swimming Keys
Here are some “Keys” to efficient and effective swimming
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Tri Stroke Clinic Technique Notes
Tri Stroke Clinic - Technique handout
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Swim Warm Up
Have you ever tried to go out and swim, bike or run as fast as you can without doing any kind of warm-up? he answer is probably…yes.
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Three Tips for Triathlon Swimming
Three tips to help your triathlon swimming.
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5 Keys to Swimming with Drills & Constraints
5 Keys to Swimming with Drills & Constraints
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Triathlon Swimming
Triathlon swimming is different from pool swimming or competitive swimming. Open water – waves, wind and lack of clarity make significant differences between pool swimming and Open Water Swimming.
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5 Keys to Triathlon Swimming Article
Originally published in MetroSports NY. The drills were posted to the MetroSportsNY website. For more information, contact me.
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Central Park Training Etiquette and Safety
For your own safety and the safety of other park users, please follow these rules when running or cycling in Central Park. Central Park is the largest urban park in the nation and the training site for the city’s many athletes. Runners, cyclists and in-line skaters use the park on a regular basis. In addition, the many tourists that our city attracts stroll through Central Park. Dog owners use the park regularly – be careful of those long leashes! As you can see, without some rules there would be chaos in the park.
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CP Map - call boxes & bathrooms
The Central Park Conservancy's Map with location of call boxes and bathrooms.
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Training Short Cuts ... Beware!
I view most things with a bit of healthy suspicion. Not distrust, but analytic suspicion. It’s not that I think people intentionally put out incorrect information. It’s just that there is so much information and much of it is second hand or anecdotal.
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Rest & Recovery
I used to have a quote on my bulletin board: “Either you ran today or you didn’t.” The message was simple – no excuses, no explanations – just run. There was another quote I often referred to by Juma Ikangas “The will to win means nothing without the will to prepare.”
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Four Tips for a Good Season
Start the year or season with a clear goal. Your goal will help you plan your training and make decisions on individual workouts.
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Mental Aspects
An often overlooked, but critical aspect of training is the Mental Aspect.
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Indoor Training and Trainers
Indoor Trainers and Drills to use indoors.
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Base Phase Training Information
Base Building Phase is the first phase of training. It should last as long as possible, but at least 12 weeks. The goals of the Base Building Phase are to develop Cardiovascular endurance. This is accomplished primarily by exercising at a comfortable to moderate effort for increasing periods of time.
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Max HR by Sport
Everyone agrees that there is a difference between the three sports – running gets your HR higher than the other two and cycling gets it higher than swimming. However, that is basically where the agreement ends. HR - max and response is individual
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Warming Up for Triathon
When you start a hard workout or race the lactate levels will increase. This will occur even if you’re not working that hard. This is because the blood flow to your muscles is not yet sufficient to provide the necessary oxygen to complete the Krebs cycle and complete the breakdown of pyruvate into carbon dioxide and water (and releasing huge amounts of energy).
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Fueling & Nutrition for Endurance Athletes
Nutrition and fueling has been a major topic of conversation and speculation for endurance athletes. Triathletes, especially Ironman athletes, debate the value and problems of fueling for an event that takes the winners around 9 hours and the average athlete 14 or more hours. It has only been recently that scientific studies have been done into the benefits of various fueling techniques and supplements.
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Cycling Tips from Lanterne Rouge - Aero Bars
Using aerobars requires practice and there are some safety considerations you need to be aware of, particularly when riding in a group.
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Five Keys to Triathlon Swimming
Triathlon swimming is different from competitive swimming. Although the goals are the same, in triathlon there is a second goal: be as efficient as possible. By Neil Cook
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A Word about Bike Safety
This was an email sent by a NYC triathlon coach. While the story isn't about an AGTC member, it's something we should all take to heart.
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Post Workout Nutrition – Chocolate Milk!
Research conducted by Mark Tarnopolsky, among others, has shown that the timing of a high carbohydrate diet can greatly enhance muscle glycogen levels. Eating a high carbohydrate meal within 30 minutes of either endurance or resistance exercise appears to improve total daily muscle glycogen re-synthesis. Additionally, this routine also positively effects protein metabolism.
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Strength Training for Triathletes
Use these Cycling and Running workouts during your Strength Building Phase.
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Supplemental Strength Work
Strength Training – Work with free weights and/or pulleys, not machines. Vary your weight workouts from week to week.
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Basic Strength Training
If you have the opportunity, begin strength sessions in the gym. Work with free weights and/or pulleys, not machines. Vary your weight workouts from week to week. Do two to three workouts each week. They should last between 30 and 45 minutes – no longer!
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Plyometric Strength Workouts
These workouts are indoor or outdoor workouts. Use them to supplement your running and cycling workouts during the winter (Base Building and Strength Building Phases). They are great for days that it’s hard to get outside and do a hard workout. You should do them in addition to your regular workout.
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Maximum Heart Rate Testing
Beware! When you use the standard HR calculations - 220 (or some such number) minus your age - you are using a calculation that was developed using a non-active population and has been proven to be far from accurate!
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Warming Up and Cooling Down
There have been many reasons given for warming up prior to a race or hard workout. But, what’s the physiological reason to warm-up. Lactic Acid!
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Transition Procedures
Being prepared for your transitions is an important part of your Triathlon preparation. You should use these procedures as a guide and starting point. You will probably add or delete items from the list as your needs and preferences dictate.
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Transition Checklist
Being prepared for your transitions is an important part of your Triathlon preparation. You should use these procedures as a guide and starting point. You will probably add or delete items from the list as your needs and preferences dictate. Here's a checklist that will help you with your transitions.
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Standing on Climbs
Combining paceline riding with hill climbing
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Training Etiquette and Safety
For your own safety and the safety of other park users, please follow these rules when running or cycling in Central Park. Central Park is the largest urban park in the nation and the training site for the city’s many athletes.
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Tuesday Run Speed Workout Winter 2010 #16
Tuesday Run Speed Workout Winter 2010 #16
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Run Speed Spring #1
Run Speed Spring #1
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Run Speed Spring #2
Run Speed Spring #2
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Run Speed Spring #3
Run Speed Spring #3
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Run Speed Spring #4
Run Speed Spring #4
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Run Speed Spring #5
Run Speed Spring #5
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Run Speed Spring #6
Run Speed Spring #6
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Run Speed Spring #7
Run Speed Spring #7
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Run Speed Spring #8
Run Speed Spring #8
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Run Speed Spring #9
Run Speed Spring #9
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Run Speed Spring #10
Run Speed Spring #10
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Run Speed Summer #1
Run Speed Summer #1
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Run Speed Summer #2
Run Speed Summer #2
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Run Speed Summer #3
Run Speed Summer #3
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Run Speed Summer #4
Run Speed Summer #4
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Run Speed Summer #5
Run Speed Summer #5
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Run Speed Summer #6
Run Speed Summer #6
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Run Speed Summer #7
Run Speed Summer #7
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Run Speed Summer #8
Run Speed Summer #8
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Run Speed Summer #9
Run Speed Summer #9
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Run Speed Summer #10
Run Speed Summer #10
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Run Speed Summer #11
Run Speed Summer #11
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Run Speed Summer #12
Run Speed Summer #12
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Heart Rate Training - Clinic presentation
Dr. Paul Weiss's Heart Rate Training - Clinic presentation
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Sunday Spin Bike Workout Procedures
Sunday Spin Bike Workout Procedures
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Thursday Ride-let Spring #1
Thursday Ride-let Spring #1
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Thursday Ride-let Spring #2
Thursday Ride-let Spring #2
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Thursday Ride-let Spring #3
Thursday Ride-let Spring #3
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Thursday Ride-Let #4
Thursday Ride-Let #4
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Thursday Ride-Let #5
Thursday Ride-Let #5
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Thursday Ride-Let #6
Thursday Ride-Let #6
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Thursday Ride-Let #7
Thursday Ride-Let #7
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Thursday Ride-Let #8
Thursday Ride-Let #8
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Thursday Ride-Let #10
Thursday Ride-Let #10
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Thursday Ride-Let Summer #1
Thursday Ride-Let Summer #1
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Thursday Ride-Let Summer #2
Thursday Ride-Let Summer #2
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Thursday Ride-Let Summer #3
Thursday Ride-Let Summer #3
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Thursday Ride-Let Summer #4
Thursday Ride-Let Summer #4
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Thursday Ride-Let Summer #5
Thursday Ride-Let Summer #5
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Thursday Ride-Let Summer #6
Thursday Ride-Let Summer #6
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Thursday Ride-Let Summer #7
Thursday Ride-Let Summer #7
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Thursday Ride-Let Summer #8
Thursday Ride-Let Summer #8
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Thursday Ride-Let Summer #9
Thursday Ride-Let Summer #9
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Thursday Ride-Let Summer #10
Thursday Ride-Let Summer #10
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Thursday Ride-Let Summer #11
Thursday Ride-Let Summer #11
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Thursday Ride-Let #12
Thursday Ride-Let #12
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Run Strength Winter #16
Run Strength Winter #16
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Run Strength Spring #1
Run Strength Spring #1
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Run Strength Spring #2
Run Strength Spring #2
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Run Strength Spring #3
Run Strength Spring #3
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Run Strength Spring #4
Run Strength Spring #4
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Run Strength Spring #5
Run Strength Spring #5
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Run Strength Spring #6
Run Strength Spring #6
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Run Strength Spring #7
Run Strength Spring #7
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Run Strength Spring #8
Run Strength Spring #8
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Run Strength Spring #9
Run Strength Spring #9
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Run Strength Spring #10
Run Strength Spring #10
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Run Strength Summer #1
Run Strength Summer #1
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Run Strength Summer #2
Run Strength Summer #2
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Run Strength Summer #3
Run Strength Summer #3
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Run Strength Summer #4
Run Strength Summer #
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Run Strength Summer #5
Run Strength Summer #5
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Run Strength Summer #6
Run Strength Summer #6
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Run Strength Summer #7
Run Strength Summer #7
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Run Strength Summer #8
Run Strength Summer #8
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Run Strength Summer #9
Run Strength Summer #9
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Run Strength Summer #10
Run Strength Summer #10
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Run Strength Summer #11
Run Strength Summer #11
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Run Strength Summer #12
Run Strength Summer #12
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Brighton Beach Open Water Swims Map and Directions
Brighton Beach Open Water Swims Map and Directions
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