Author Archives: Ross

The Importance of Positive Triathlon Motivation

There was a time that triathlon was a reasonably marginal sport. A sport some of us had heard of but really didn’t know that much about. Yet over the last decade, Triathlon has become far less of a marginal sport as it’s exploded into the mainstream, being featured on some of the most widely viewed terrestrial channels cross the globe – a true endorsements of it’s new found popularity.

Triathlon has become known as the ultimate test of physical and mental fitness, and as such has become an accolade of true motivation and achievement amongst numerous recreational and weekend athletes. From competitive business professionals to company MD’s it has become popular with those looking to push their bodies to the limits of physical exertion and to prove something to themselves and to others.

However, many of these naturally competitive people who become focused on competing in triathlon often find it a difficult pursuit to keep up. Juggling work and family life whilst training for 3 different sporting disciplines requires a high degree of both physical and mental motivation in order to be successful. Yet for many, finding a healthy balance can be difficult and even disastrous for some. Zach Wallace, an elite personal trainer and triathlete coach at MotivatePT says, “Many people allow their intense motivation to cloud their judgement. Motivation is of course essential in any sporting discipline, but it can also lead to tunnel-vision and dangerous over-training. I have seen many recreational exercisers who have been so motivated to achieve their fitness goals that they have defiantly ignored their body and pushed themselves to exercise when their body is in pain or they’re mentally exhausted. There is absolutely nothing to be gained from a poor workout session except disappointment and potential injury. Some of the world’s most successful triathletes understand the balance of when they need to train, when to spend time with family or to simply rest.”

Motivation can be a great thing, but it has also been known to ruin successful sporting careers. Many sports professionals simply think that if they’re not training, and their competitors are, then they are giving the competition the upper hand. This in turn leads to a dangerous spiral of excessive (and obsessive) training caused by a motivation to be the best. This kind of mindset forces many to stick blindly to their training plan come thick or thin, when in fact the most successful athletes actually know precisely when to follow their plan and when to alter the training schedule in favour of something lighter or even a rest day.

Wallace describes the need to set attainable SMART goals. This focuses on setting goals that are specific and achievable, whilst remaining realistic within the confines of time. Athletes should ask themselves what exactly they are trying to achieve as well as identifying possible constraints. Going into a training program understanding this gives the athlete a clearly defined ‘positive’ motivation and an action-plan that can be adjusted when needs arise.

It’s been famously reported that a number of the world’s most successful African long distance runners may take two weeks off in the middle of pre-race training just to rest, simply because they listen to thier bodies and feel the need for a time-out. Unfortunately many recreational triathletes don’t have this patience or indeed presence of mind and they allow their motivation to take over and to push them blindly on regardless of how they feel.

The lesson learned is that motivation is of course essential and a great thing when channelled correctly. As such we often talk about positive and negative motivations; one that pushes us to achieve our goals in a practical and sensible manner, and the other which pushes us beyond what is considered safe or healthy. What we all want is to harness the power of positive SMART motivation. Of course we should all have a training schedule to follow, but we need to use common sense when balancing triathlon with our physical wellbeing. Being able to adjust, adapt and reassess our motivations is essential for any athlete’s long term success. The key to longevity in triathlon is looking after our bodies and making gradual progress that allows us to not only compete regularly but most importantly to enjoy our triathlons year in, year out.

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Top Fitness Accessories for Triathletes

protein for triathletesTriathlon involves more kit than almost any other sport. Before you can even think about entering a race you have to buy all manner of specialist equipment and can quickly find yourself spending thousands of pounds on all manner of weird and wonderful gear, gadgets and training aids.

Although everyone knows that you need to buy headline bits of equipment such as wetsuits, running shoes and of course a road bike, many triathletes forget about the small things. There are some simple pieces of kit that pack a serious punch when it comes to training benefit without costing you the earth.

Protein

 Protein isn’t the first training aid that comes to mind when you think of triathlon but it can do wonders for your performance and recovery. Although most people associate protein drinks with sports such as bodybuilding, triathletes can still benefit from their strength boosting and recovery powers by adding them into their diet as part of a balanced nutrition plan.

Triathlon training wears down venerable muscles and tendons as continuous training can take its toll over the course of several weeks. Although there is no replacement for a balanced training program that includes a healthy diet and plenty of cross training, rest and stretching, additional protein can play an important roll in your recovery.

Extra protein delivered via an easily digestible medium such as a whey protein powder, provides the valuable sustenance that your body needs to replace lost energy and repair broken muscle fibers. Giving your body the raw materials that it needs can not only boost your recovery times but you will also capitalize on training sessions quicker as your body adapts quicker to your new training regime.

Foam Roller

Foam rollers should be essential bits of kit for every triathlete. They are so useful for preventing certain types of overuse injuries amongst triathletes that they should be given out free with every pair of running shoes or road bike as it is these two sports that lead to so much injury.

Foam rollers can be used to stretch out the IT bands that run down the outside of your legs. The IT band can become tight, knotted and inflexible from hours of running or cycling, especially if you have a non-neutral running or cycling gait. It is not something that you can especially prevent but IT band tightness can be easily treated by rolling each of your IT bands over the form roller a few times a week.

Stretching your IT band in this was will vastly reduce your chances of picking up an overuse injury in your knees and hips as well as improving your running gait and leading to a more energy efficient running style.

Argos has all manner of fitness equipment and training aids suitable for triathletes of all levels and experiences.

 

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Bike Accident Solicitors Advice for Road Users

The roads in the UK can be a very dangerous place for all users of the roads, motorists, pedestrians, and cyclists. Motorists complain about cyclists who appear seemingly from out of nowhere and fail to observe the laws of the road, which govern motorists. Cyclists complain that motorists are inconsiderate and think only of themselves. They are never looking out for cyclists or paying any attention to them or their safety on the roads.

The number of bike accidents and the need for bike accident solicitors can be significantly reduced. Each group of individuals has their part to play in order to minimise accidents and contribute to the welfare and safety of all the public on the busy thoroughfares.

It is a fact that each group of road users often complains about the others. As any bike accident solicitor will inform you, all users of the road have the same rights and privileges to use the road. No one group is more entitled to use the roads. Therefore, it is important that consideration and respect be shown equally to pedestrians, motorists, and cyclists.

Motorists can do their part to look out for cyclists and pedestrians on the road. Check the rear view mirror before making left turns. Remember to use indicators so cyclists and other users of the road can be aware of your intention to turn. At night, be considerate and dim the auto lights. The bright light can be blinding and disorient cyclists, which can lead to an accident.

Bike accident solicitors suggest that cyclists should also play their part and show respect for the other users of the roadways by respecting the laws that apply to all vehicles that traverse the road. Bicycles are small and quick and can easily fit into small tight places. This is one of many things motorists complain about, bikes that appear from nowhere trying to go through small tight spaces. Exercising patience and good judgement can go a very far way in reducing friction between road users and reduce accidents.

There are designated cycling pathways that cyclists can use and therefore avoid or reduce their use of the roadways. It is probably unlikely and even impossible for cyclists to completely avoid using the roads. There are some areas where no bike paths or ways exist. Inevitably the paths of motorists and cyclists must pass as they both go along their way going to work, carrying out chores, having fun, or just moving from point A to point B.

The important thing is to avoid collisions, accidents, injuries and fatalities on the road. However, if the two groups should collide, then the common rules of etiquette and courtesy still apply. Treat each other with dignity and respect. The laws of the road also apply in situations where there are accidents involving cyclists and motorists.

It is important to follow the prescribed guidelines and procedures when there is an accident. Take all the necessary information and seek legal advice or counsel.

For further information or to contact bike accident solicitors you may visit Priority Legal.

 

Mark Summers is a legal specialist who writes for Priority Legal.  You can find Mark here on Google plus, please add him to your circles

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Triathlon Training Exercises

When it comes to training for a triathlon, there are many different exercises that you need to take care of. Quite simply, you will need to get in the pool and swim, you will need to run and you will need to get on your bike and cycle. These are the three main elements and developing your skills and confidence in these areas is essential if you are looking to successfully complete a triathlon. However, while it is important to get active on Tri bikes and to swim, there are plenty of strength exercises that can help you to get fitter faster in time for your big race.

Given that you will want to focus on swimming, running and cycling, you may struggle to find time for other exercises, but two 30 minute sessions a week can bring brilliant results. These triathlon training exercises will boost you in time for the big race.

Speed Push-ups

These push-ups are ideal for triathlon training as they vastly improve the pushing power of your upper body. This will be extremely useful for making a strong start in the swimming section and it will help you to take on steep climbs on your bike.

Chin Ups

Whether using a door frame, a climbing bar or a chin-up machine in the gym, adding this style of training to your regime will be of great benefit to anyone looking to take part in a triathlon. This style of exercise is helpful if you are looking to develop the muscles in your upper back. This will help you to develop a stronger stroke when swimming and it will improve your posture in the running section of the event.

Alternating Dynamic Lunges

This simple process, lunging with one leg and then the other, will provide you with great support when it comes to training for a triathlon. This style of training will help to keep your hips in good condition and it should also provide support to your lower back by strengthening your glutes. A stronger lower back area will help to minimise the risk of injury that can come from sitting in the bike saddle for too long.

Stability-Ball Speed “Olympic Diver” Crunches

Crunches are a very popular and worthwhile form of exercise but this particular method adds a little bit more to the routine. This is a stricter form and it will help you to keep a straight spine while you are working on your core. This will help you to maintain better form when running and it should provide you with a shape that is more streamlined when you swim.

Stability-Ball Dumbbell Overhead Presses

A stability ball is a great tool when training for a triathlon and it can enhance many training methods and exercises. This style of exercise will help to improve the strength and stability of your shoulders. This will be of considerable benefit during the cycling and swimming stages.

While it is important to train in the disciplines that make up the big triathlon event, developing your strength will provide substantial benefits to all participants.

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