Blog

Triathlon Training: Peak week

trihardpic

Making it Over the Peak; week 6

The Cohasset Junior Triathlon is only 2 1/2 weeks away so your training is likely at its peak.  At this time it’s normal to be experiencing sore or tight muscles. Hopefully, you have been incorporating the yoga sequences we have been sharing into your training plan. Yoga can help add flexibility and mobility to the strength that you are developing by swimming, biking and running.Here are a few more tips as you head into the last two weeks:

Breathe Through the Bricks: Perhaps you’ve combined a bike/run combination into your training. If so, you already know that when you finish the bike portion of the race and begin your run it might feel like your lower legs are weighted down with bricks. This feeling will go away after you have been running for a bit so the trick here is to focus on the positive (use your mantra here). This is also a good time to tap into the power of your breath. Although your breath happens automatically, it is the quality of your breath that is in your control so focus on your inhale and exhale to get you through this transition period.

Don’t Ignore the Core: Every aspect of your tri performance can benefit from a stronger core. Your core is the foundation of powerful, athletic performance through the support and stability it provides for your spine and hips. Add some low planks into your workouts.

Make Time for Active Recovery: You might feel so sore after a training day that you decide to completely take the day off.  A rest day is always beneficial. Making time for gentle movement and yoga can also assist with the recovery of your muscles and help get rid of soreness. Depending on how sore you are, perhaps a day of complete rest is followed by a day of active recovery where you take a walk or do yoga, or both. Here is a shoulder sequence to get you moving http://youtu.be/eAZduhRXkHk
 

Next week’s blog post will provide specific tips on preparing yourself for race day so stay tuned. Warm up, pace yourself, be safe, have fun!

Week 4: Train Your Brain! The Power of Mantra

trihard4

Don’t just “Tri” Harder, “Tri” Healthier

 

We’ve all heard the phrase, “the power of positive thinking,” and research is now showing that what happens in your head can have a very real impact on the triathlon course.

In a recent study, participants were given different sayings to repeat regularly while they worked out.*   Those that were given the positive phrases to repeat silently were able to push through fatigue and keep going. To be most effective, the phrases needed to be consistently positive and systematically repeated.  This means that developing positive self-talk needs to become an ingrained habit before the moment of physical or mental fatigue comes along.  You’ve probably heard the phrase “muscle, memory, reflex” to describe training your muscle’s movement pattern. Your brain works in a similar fashion, making it just as important to train your brain to focus on the positive when you start to get tired mentally and physically.

In yoga, mantras are words or phrases with meaning that are chanted out loud or repeated silently. The use of mantras can serve to focus or relax your mind.  Another way that mantra supports endurance athletes is through the benefits of repetition. In her most recent book, Racing Wisely, Sage Rountree, an internationally recognized authority in yoga for athletes and an endurance sports coach specializing in athletic recovery and mindful racing, explains, “Mantra keeps you mindful by centering you on a word, phrase, or lines you repeat to yourself. These could be something short, like form and breath, or fast and smooth, or something long, like the chorus to a song. Your mantra will coordinate with your footfalls or your pedal or swim strokes. Repeating it helps you shut out the stimulation you’re getting externally from your senses and internally from the chattering mind. Mantra helps you focus on repetition itself—and that, at its core, is what endurance sports are. We repeat an action over and over and over as we move through space and to the finish.”

Developing the habit of repeating a positive word or phrase can help you push through a difficult part of your training and could make a difference in your performance on July 12th.  To find your Cohasset Junior Tri mantra, find a comfortable place to sit and close your eyes. Visualize yourself swimming, biking and running with ease and speed.  Pick a phrase that describes how you feel in this moment when you are performing at your very best and repeat it silently.  Examples of sports performance mantras could include:  I am fast, I am powerful, I am fierce, I am strong or I feel great.  Try a few out over the next few days to find one that works best for you.  Warm up, pace yourself, be safe, have fun!

Deb Bowen is a teacher at Balance Studio. Her class Be A Balanced Athlete: Yoga for athletic girls is offered with support from ivivva

July 9th- August 13th. Wednesdays 4-5 pm / Register for class

Deb also teaches Yoga for Athletes on Mondays @ 6:15pm

Gearing up for the Cohasset Triathlon or Cohasset junior Triathlon

jtblogsmall

Don’t just “Tri’ Harder, “Tri” Healthier

Week 3: Hip to It: Sequence for Cyclers
You may have already started training for the bike portion of the Cohasset Junior Triathlon, but if not, it’s time to hit the road. Biking is a great way to build cardiovascular fitness as well as muscular strength.  You can control the intensity of the ride by pedaling slower or faster and if you have gears on your bike, you can create your own interval workout, making it harder or easier with a few shifts of your gears. Although all of that riding is great for your heart, lungs and muscle strength, the crouched over position of biking can create tight hip flexors, shoulders and low back.  Healthy hips require a balance of strength and flexibility to support the mobility of the lower body and the stability of the upper body.  Think of your hips like a pot full of soil, your spine is the plant and your legs are the roots. If your hips aren’t balanced then what is coming down from them and reaching up out of them won’t be either.

Use the warm up video from Week 2 before you head out for a ride but add these hip stretches to your weekly exercise to create some flexibility in your hips. Warm up, pace yourself, be safe, have fun!

Follow

Get every new post delivered to your Inbox

Join other followers: