Triathlon running, swimming and cycling kit

A guide to triathlon equipment

Whilst correct training for a triathlon is vital, the kit you choose to wear for the three disciplines of swimming, running and cycling can also dictate how well you perform come triathlon race day.

Here's our guide to the swimming, cycling and running gear that you'll need to help you train and perform to your best in your triathlon event.

Triathlon swimming kit

To swim in open water, you will need goggles. For a pool swim, again it is personal preference, but we would suggest that you do wear goggles. There are many types of goggles out there in the market but don;t buy the cheapest. Try the goggles on before you buy them. They need to fit your face. The nose clip in the middle of the goggles is adjustable, as is the strap for the goggles to fit around your head. The strap design today usually has a split in it; this allows the goggles to fit around the back of your head.

There are many types of swimming goggles. The new types on the market are those that resemble swimming masks. These types of goggles allow much wider vision in the water, and are a big advantage in large groups of people, and in open water. The goggles that you purchase should have an ‘anti-mist’ type lens. You can buy a special solution to put on the inside of your goggles to prevent them from steaming up.

When competing in triathlons in open water, you often need to wear wetsuits. Wetsuits provide extra insulation, and for the weaker swimmers out there, they provide extra flotation. Triathlon and swimming wetsuits are much thinner than those used for surfing and other water sports. To swim any distance in a wetsuit, you need plenty of movement in the upper body area. Triathlon wetsuits are very thin in the underarm and shoulder area. This provides maximum flexibility, thereby not affecting the stroke technique.

Although your first triathlon should ideally be in a pool-based swim, many novices take the plunge and go for an open water race. If this is purely a ‘give it a go’ kind of activity then we would suggest that you hire a wetsuit for the race. The race information sheet will sometimes advertise a wetsuit hiring deal for competitors. Large races will have wetsuit suppliers there to help you out for that first attempt.

When buying a swimming wetsuit, you must seek advice from experts. There are suits designed for all abilities in the water. If you are a weak kicker in the water, there are suits that are thicker in the legs, thus more buoyant in the water helping you along the way. It is important that the suit fits you, so we would suggest that you go and try the suits on before buying. If you have purchased a new suit for your first triathlon, try it in the local pool before you race in it.

Accessories for triathlon swim training include ...

• Pull buoys — These are small floats that you place between you thighs when swim training. It raises your legs and makes you only use your arms, improving your stroke technique, and strengthening your upper body. Use it with paddles.

• Paddles — These are plastic paddles that go onto your hands and improve stroke technique and upper body strength. The bigger the paddle, the harder the session will be.

• Floats — Floats will help your leg kicking, through swimming technique and strength work.

Triathlon bike kit

With the swim kit all sorted, the second element is the bike kit. The race kit that you wear in the bike section of the triathlon is usually the same as you wear in the water. Race kit today is designed not to hold water and dries very quickly. Usually after your first couple of miles, your kit is dry. Speed shorts, cycle shorts and swimwear are all acceptable to wear on the cycle leg of a triathlon.

The cycle top again is a personal preference. If you are purchasing your kit new, then most shorts will have a top that will accompany them. The racing tops are designed so that they are relatively tight to the body so that it doesn’t flap about on the cycle section. Most will be designed so that they can be worn in the swim also, either in the pool, or underneath your wetsuit.

Features to look for are rear pockets, easy to get on and off if you’re not going to wear it for the swim and you’re going to change into it in the transition area. Most of them are sleeveless, and of a ‘singlet’ proportion. You must wear a top for the cycle section of a triathlon; it is a BTA rule.
Many triathletes wear the same kit that they swim in to complete the rest of the race. However, cycling in trunks or a swimsuit is very much a personal preference. We advise you to try a cycle ride in them before you race in them.

Cycle shorts or speed shorts are fine to swim in. Modern shorts are not heavy and will not weigh you down in the water. Speed shorts are slightly higher in the leg, and will have less padding than the usual standard cycle shorts. They are usually ‘lighter material’ than the Lycra short. Many come in a ‘dryfit’ form that is excellent for that swim-to-bike transition.

Triathlon running kit

When you have completed your second triathlon transition, it’s time for the run. For this, the only real piece of kit that you require is running shoes if you have worn cycle shoes for the cycle part. However, there is some other useful running kit to try:
Running hats. If you are competing in a race in the summer it is strongly recommended that you wear a hat. You can purchase very light running caps that keep the head cool, and are very light and breathable. For a 10km run, you could be out in the sun for an hour or more. You can also turn your hat around if your neck is burning, so that the peak protects your neck.
Elastic laces and lace locks for running shoes. These are designed to speed up transitions. Elastic laces replace your normal racing shoelace, and once your shoe is on, you just pull them and they tighten up your foot, without having to do the laces up. Lace locks are similar to those found on backpack cords. You attach them to your laces, pull the lock down, and it keeps the laces tight. Both are easy to use, and cheap.

http://www.realbuzz.com/articles/triathlon-running-swimming-and-cycling-kit/#pagination-top

Beginner's guide to using weights

Top tips for resistance weights training

If you’ve decided to tone up and get in shape, resistance training is a key component of your exercise program. Before you head down to your nearest gym and start throwing some weights around, though, there are a few precautions that you need to observe. Safety is the number one consideration when lifting weights because incorrect technique can lead to reduced gains, no gains, or in the worst cases, injury. Here's the realbuzz.com beginner's guide to safe resistance training.

The key points that you should observe when carrying out resistance training are as follows:

Focus on correct posture and exercise technique at all times

Correct technique is absolutely critical when resistance training, and will enable you to specifically target the desired muscles for maximum gains. It is common to see weight trainers risking back injury through poor posture as they try to lift weights that are too heavy. Reducing the weight will protect the back area while facilitating correct technique, and will pave the way for the desired gains.

Start with light weights

Initially, only lift light weights that you can handle without difficulty, so that the correct movement is completely mastered. Progression can then take place as heavier weights are lifted.

Never compromise form by trying to lift a heavier weight

The gymnasium can be a competitive and macho environment, and trying to match your training partner’s performance or simply being over-competitive can be dangerous. It can be tempting to try and squeeze extra repetitions out of an exercise by arching the back or bringing additional muscles into play instead of the ones being targeted. Avoid over-reaching and look for consistent, steady progression as you would with any other training.

Practise controlled breathing throughout the exercise

When lifting a weight, it can be tempting to hold your breath on the ‘effort’ phase of the exercise. However, this is contraindicated and can lead to elevated blood pressure. A suitable maxim when lifting a weight is ‘suck the bar in and blow it away’. As you lift the weights and then return them to the start position, you should follow this relaxed breathing method throughout.

Use free weights, dumbbells or barbells wherever possible

Gymnasiums often have a wide selection of fixed weight machines and also loose weights such as dumbbells. Fixed machines permit the exercise to be performed in only a single plane of movement, whereas using free weights will encourage the balance element of the training, working the smaller stabilizing muscle groups at the same time as well as improving your coordination. Hence, with free weights, you get greater benefits in the same timescale.

Ensure that your conditioning program maintains your body in balance
It is common to see gym users training their ‘mirror muscles’, which results in an unbalanced posture.

For example: Someone wishing to increase their upper body muscle mass will view their physique in the gymnasium mirrors and focus on training the muscles that they can see, namely their biceps, abdominals and chest. This will result in significant muscle imbalances because their program is incomplete and other muscle groups are neglected. When a muscle develops and grows, it becomes shorter and tighter. Over-focusing on these three muscle areas will result in the postural imbalances of continually bent arms and a rounded shoulder stance. Correct training should focus on maintaining the body in complete balance rather than focusing on one or two muscle groups.

Finally, enlisting the help of a fitness professional who can assess, guide and coach you when you start weight-training is time well spent, and will make you maximize your training time and your training benefits.

 

http://www.realbuzz.com/articles/beginner-s-guide-to-using-weights/

10 ways to look on the bright side of life

10 silver linings for life’s troubles

We all encounter problems in life from time to time, however it is possible to increase your happiness and satisfaction in life by learning to look at things differently. To help you look on the bright side of life, here are 10 silver linings to some common problems.

The problem: Relationship breakup

The silver lining: We’re not going to lie, breakups can feel pretty devastating. However, they also provide an opportunity to change your life for the better. Following a breakup, other neglected areas of our lives (such as a poor social life or unsatisfying job) often come more clearly into focus. You will also have more time to work on improving these areas. Rather than spending your hours mourning your relationship, put that energy into setting some goals and creating a life to be proud of.

The problem: Being passed over for promotion

The silver lining: Missing out on a promotion at work can be humiliating, painful and hard to recover from. If you didn’t get the job though, just remember that a promotion can have terrible effects on your health. A study by Warwick University found that people who had recently been promoted had no health improvements; rather their mental health decreased by a whopping 10 per cent!

The problem: Car breakdown

The silver lining: While it may not be a huge life-changing event, anyone who has had their car break down knows how annoying it can be. However, the stress of your car breaking down could actually strengthen your immune system. While long term stress is bad for us, the cortisol released through short bursts of stress causes a short term boost to the immune system. Also, being unable to use your car could be the push you need for a healthier lifestyle. Swapping your car for walking or cycling can drastically cut your risk of heart disease and decrease your risk of obesity.

The problem: Unsuccessful job interview

The silver lining: Although it can feel pretty disheartening to miss out on getting a job, it’s worth bearing in mind the saying “as one door closes another one opens”, and remembering that this missed opportunity has potentially freed you up for an even better one along the road. Also, while you may not have got the job, you have accumulated some valuable interview experience which will help you wow your prospective employers when your dream job comes along.

The problem: Weight gain

The silver lining: While gaining too much weight is bad for your health, if you have recently gained a few pounds you can take consolation in the fact that research suggests that slightly overweight people actually live longer than those of normal weight, and significantly longer than those who are excessively thin. If you tend to gain weight on your bum and thighs, even better – research shows that fat stored in this area mops up harmful fatty acids, contains an anti-inflammatory that prevents arteries from clogging, and cuts your risk of heart disease, diabetes and stroke.

The problem: Having a fall out

The silver lining: Not many people enjoy falling out with their friends or partner. However, research has found that occasional conflict could actually be good for you. According to a study by a researcher at the University of Michigan, avoiding conflict can lead to symptoms of physical problems the next day, including an abnormal rise and fall of the stress hormone cortisol. Furthermore, expressing your feelings can lead to healthier relationships as issues can be resolved earlier on.

The problem: Getting older

The silver lining: Many of usdread gettingolder, yet research suggests that happiness actually increases with age. A study at the University of Warwick found that happiness increased as participants got older, beginning to rise from the age of 45. Furthermore, getting older can reduce your number of bad decisions. Research results published in the journal Psychological Science indicate that while younger people are often motivated by immediate results, older adults are better at evaluating the delayed benefits, as well as the immediate ones, when making decisions.

The problem: Failing a driving test

The silver lining: Many people count taking their driving test as one of the most stressful tasks they undertake, and failing your test can really knock your confidence. However, research has found that those who fail their first tests ultimately become the best drivers. The survey commissioned by Continental Tyres found that those who pass on their second attempt are less likely to suffer road rage, be stopped by the police and scare passengers with their driving. These were also likely to have fewer points on their license and have had fewer accidents in the last five years.

The problem: Bad first date

The silver lining: Bad first dates can be embarrassing,uncomfortable and disappointing, particularly when you had your hopes set high. However, it is important to think of your date less as a disaster and more as a learning opportunity. Not everyone will be right for you, but bad dates can teach you important communication skills and lessons about yourself and others that will help to prepare you for when the right person does come along. Furthermore, laughing over a bad first date can be a great way to bond with your friends later on!

The problem: Going through a rough patch

The silver lining: Unfortunately many of us go through a rough patch or two in our lives where we encounter a lot of problems. While these periods are neither fun nor desirable and can be tough to get through at times, the silver lining is that they can help to develop coping mechanisms so that we can more easily deal with problems in the future and learn not to sweat the small stuff. Tough times can be difficult to get through so may require expert help, but it is important to focus on the fact that you can get through it and you can come out the other side a stronger person.

http://www.realbuzz.com/articles/10-ways-to-look-on-the-bright-side-of-life/