09/12/2019 at 09:52
I'd go with the TT bike even on hilly technical cfourses. Two caveats: Firstly that your bike fit is for Tri rather than TT as you've a 21km run to follow. Secondly that you can hold your position on the extensions for the duration of the ride. Max speed is a compromise between comfort, aerodynamics and power output. If you go Propel/tri bars work on being narrow
88 on the back should be quicker unless you are expecting lots of sidewind and this requires lots of effort to manage. Generally ligher athletes would suffer more. The transition seems to have rounded tubes rather than the slab sided TT bikes you see today so the frame should be OK in cosswinds
03/12/2019 at 09:18
Not just you. Also accompanying photos and diagrams often coflict with the text. However, there is no real evidence that building strength dry-side improves swimming performance. What the scientific research shows is it may or it may not
If you are having shoulder problems etc why not go to a swim coach who is able to actually help you improve your swim technique? One who not only sets drills but explains why they are good and corrects you until they are done properly. That is to remove the problem rather than try and paint over it. To build swim fitness by swimming properly
If you want to improve your movement skills and strength dry-side then go to yoga classes. A Sun Salutation sequence has 28 movements for example
23/09/2019 at 09:52
H2, many shoes have wo bolt recessed cleats. They are more practical for mountain bikers and touring cyclists where users expect to do a fair amount of walking while wearing them. The pedals are usually referred to as mountain bike pedals and the shoes are usually quite heavy. They are OK to run in
The tri shoes you refer to with two or three bolt cleats that stick out from the shoe are derived from road cycling shoes where any walking is very limited. They are awkward to run in
The shoes you need for tri should allow your feet to slide in easily either in T1 or if attached to the pedals after the mount line. They should fasten sucurely and quickly so velcro wins out over laces. Approaching T2 they should be easy to unfasten and easy to slip your feet out of and on top of before dismounting. Beyond that the cleats don't matter
Shoes clipped onto the pedals can save around 10 seconds in T1 but most triathletes I see at the mount line waste that time with poorly executed mounts and some injuries. If you do go clipped in make sure you practice and are safe before using in races. Slipping feet out before dismounting is eaily learned
31/08/2019 at 15:14
Ben, for an afternoon sprint I'd have a breakfast as usual and a light lunch at midday. Then about an hour before the race I'd have a banana and a coffee. No need for more.
29/08/2019 at 09:06
Not sure how your achilles is now but may wish to have a look at the following scientific paper 'A treatment algorhymn for managing Achilles tendinopathy' which can be found at https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2658946/
The eccentric calf loading described, which my physio recommends and works for me, is detailed in a paper snapily titled 'Heavy-Load Eccentric Calf Muscle Training for the Treatment of Chronic Achilles Tendinosis' by H??kan Alfredson et al and can be found at 0363-5465/98/2626-0360$02.00/0 THE AMERICAN JOURNAL OF SPORTS MEDICINE, Vol. 26, No. 3
Expect the tendon to be tender to the touch for months but the tenderness will reduce and can take 6 to 12 months to disappear. Should still be able to run during that time but keep it to reasonable soreness. I would suggest seeing a physio to check that nothing else was injured during your off which may impinge on your Achilles function
12/08/2019 at 09:24
Emma, Good luck for Sunday.
I've not done the course but from the map on the website there appear to be two hills. Fist a 20m climb over 750m to Milton Bryan and 30m over 750m from Tyrrels End.
I'm not aware of your cycling ability but guessing from the fact you have a choice of bikes and on is a TT that you know what you are doing. I would certainly ride a TT on that route. You shouldn't lose much if any time on the climbs and will gain far more on the other sections which make up the vast majority of the bike route.
Because of the 4 laps over 40km I would suggest working the hills a bit harder than than you do the flats but not too hard and certainly don't go into the red. Both hills appear to have descents so you should get a bit of recovery after each if you do go too hard.
08/08/2019 at 09:31
Technically good swimmers, which includes good body position, generally gain little from the extra buoyancy of a wetsuit. Getting the right fit and getting a wetsuit correctly positioned on your body takes a bit of practice otherwise it can restrict movement and slow you down. Taking a wetsuit off takes time and that can be quite a lot if you've not practiced and you haven't.
You may not have a choice over what to wear. If the water cold wet suits will be mandatory, very warm and wet suits will be banned. It is the middle range where wet suits are optional. BTF rules will give the exact temperatures.
With the caveat that I don't know you nor do I know anything about your swimming I'd suggest forgetting about a wetsuit. If you are a strong swimmer you won't take 15 mins. However, expect to hang about in the water pre-start. So you may wish to do a dryside warm up and enter the water as late as you can. Sew up any pockets as they will cause drag. Remember no calf guards etc. Work hard and you should keep warm enough. Enjoy the experience of skins racing. If you do get a bit cold expect to feel a bit dizzy when you stand up to exit the water. Some say kick extra hard for the final minute or so to get blood into your legs but that doesn't work for all. You may feel a bit cold starting on the bike but will soon warm up.
As its your first tri enjoy the day and take what comes. And, Izzy, best of luck
06/08/2019 at 09:07
Jan, sad to say but proofreading and editorial oversight seem to have gone out of fashion these days. I'm not saying that typos should never happen but glaring errors should be picked up by anyone with a love of the sport. For example my flattest hour long ride from home has 427m of ascent so 300m of the Norseman should have rung some bells
From your comments can we assume you've completed the Norseman? If so hats off to you
04/08/2019 at 16:59
Tan, for most non-Ironman distance events T1 and T2 are the same place and the following happens.
When you set up before the swim you place your bike and run kit beside your racked bike. Anything you don't race with you must put out of the way (sometimes there are bag zones). Get there in plenty of time and the race officials will help sort you out.
If the transition is split then it is usually you who puts your bike stuff in T1 and run stuff in T2.
The race details will tell you what the situation is but it is rare that the organisers will move anything of yours
Which race are you doing?
04/08/2019 at 09:16
Andrew, sorry for the delay but have been off grid for a week:
Best cross training alternatives to running best first:
1 Outdoor elliptical cycling (requires an eliptigo bike or similar so not practical)
2 Indoor elliptical trainer or cross trainer (sadly what you've read is misleading/wrong. Something I use myself and with my athletes )
3 Uphill treadmill walking
4 Pool running/cycling
Tight calves are usually a sign of weak calves. Have you tried weighed calf raises (straight and bent knee) and weighted eccentric calf lowers (do one leg at a time and use the resting leg to raise the body as the working calf should only be used to control the lower)
To take any strain off your calves you could try putting a small foam wedges under your heels. If you move your cleats as far back to to heel as you can you will work your calves less when cycling. This will save them for the run. The tightness in your calves may also be partly due to tight hamstrings and glutes so stretching may help as they all linked and make up the lower back chain of muscle and fascia. Finally, aggressively roller to soles of your feet (I use a spikey ball) as this will also release tension in the back chain.
Enjoy Allerthorpe, its fast and flat
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