[ HONOLULU TRIATHLON ]
Like Tri?
Janell Petalver
Weight training helps
performance
Editor's note: Sixth in a series of articles over eight Sundays designed to help anyone who wants to participate in the Honolulu Triathlon.BY now, I hope most of you realize almost anyone can do a triathlon. All you need is a little preparation and your race will be an enjoyable experience. You have been swimming, biking and running by now, but there are other workouts that will improve your race performance. You can build strength and endurance through weight training and prevent injuries through flexibility training. It is also important to nourish and hydrate your body to stay healthy and to taper your workouts the week before the race so you will be fresh and ready on race day.
There are some triathletes who think that weight training will hinder their performance. However, weight training actually improves muscular endurance and strength, provides protection from injury and trains the nervous system to produce more efficient muscle contractions.
Triathlon training tips
Three tips for training for a triathlon from Susie Gallucci, a U.S. Marine who is ranked No. 100 in the world:» Always keep rubber bands on your handlebars so that you have them ready to attach your shoes to your bike before the start of the race.
» Always carry an extra gel on the bike in case you drop one and an extra one taped to the inside of your race belt in case you need it on the run.
» Always give yourself plenty of time when you wake up to stretch, because if you wait to get to the race, it can easily be overlooked.
A good weight-training program strengthens those smaller, often neglected muscles around joints to improve joint stability. Before picking up weights or getting on a machine, there are two things you must focus on to keep you safe on the workout floor: maintaining good posture and core strength.
Good posture makes the body more efficient. When your muscles are lined up correctly, the body doesn't have to work as hard to support itself. Your core is your body's power center and the origin of movement.
It is your source for balance, strength, endurance and good posture. If your core is weak, it fatigues easily so the rest of your body has to work harder, making you less efficient. Good core strength is essential in maintaining form as you fatigue.
Core training doesn't have to take long and doesn't require equipment. You can do the exercises in the morning or before you go to bed at night. Just incorporating 10 minutes, three times a week will result in significant improvement.
While there are several exercises you can do, just drawing in your abs will activate your deeper muscles that wrap around your abs and back. Whether you're at home or in a gym, just follow these basic guidelines: When working small, stabilizing muscles, keep your weights light.
Heavier weights will cause larger muscle groups to fire and protect your imbalances. Keep your movements moderate and in a controlled fashion. Incorporate movements that will challenge your stability and balance, and involve rotation. When building endurance, do 12-25 repetitions and two to three sets. For strength, do six to eight repetitions and three to four sets. Try to incorporate weight training into your current workout two to three times a week.
Stretching is one of the most neglected aspects of triathlon training. A flexible muscle can tolerate physical stress more than an inflexible one and will be less prone to injury. By increasing the range of motion to a joint, you will have more freedom of movement. This allows you to recruit muscle fibers to produce speed and force, which leads to better performance.
Stretching can be done at any time to relieve muscle tension. Frequently tight muscles on triathletes include the hamstrings, hips, quadriceps and calves for the lower body, and neck, shoulders and back for the upper body.
There is a right way and wrong way to stretch. The right way will feel comfortable and painless. The wrong way is bouncing and feeling pain. It is best to stretch when your muscles are warmed up. You should hold each stretch for 15-30 seconds and repeat three to five times.
Like weight training, gym equipment isn't necessary. The only equipment you may need is a band or towel to help you get into the correct position. If done every day, you will notice a difference with your range of motion in a short period of time.
Eating well doesn't have to be complicated. It only takes a little planning, just like your training and racing. Basically, the healthier you are, the better you perform. As an athlete, you are burning many calories and need to keep your energy up.
Ideally, you should eat every three to five hours and have a proper balance of carbohydrates, protein and fats. As an endurance athlete, a balanced diet consists of 60 percent to 65 percent of your calories coming from carbohydrates, 15 percent to 20 percent coming from protein and 20 percent to 25 percent coming from fat. It is also important to stay hydrated by drinking water throughout your day. If you are thirsty, you are already dehydrated.
Drink a sports drink when you are training or racing for more than an hour. Sports drinks contain electrolytes (magnesium, potassium, sodium chloride), which you lose through your sweat. Some common sports drinks are Gatorade, Powerade, Cytomax and Accelerade, just to name a few. What you drink is a matter of preference.
To stay hydrated, drink every 20 minutes on your bike and grab water or a sports drink at the aid stations on the run. Again, don't wait until you're thirsty to drink. Gels are a convenient source of carbohydrates and come in different flavors. Take your gel about an hour into your workout or race and drink 4 to 8 ounces of water to aid in the digestion process.
Energy bars work well as a snack during your normal day or long workout days. Be sure to try the drinks, gels and bars during your training. During the race, don't take anything you haven't tried before.
I have done races where I finished slower than I thought I would have or didn't feel fresh going into the race. This happened because I didn't taper properly before the race. Tapering is just as important as your hard, intense workouts.
Tapering involves cutting back on your training three to four weeks before the race to give your muscles the needed rest and prepare you mentally and physically for the race. During this period, reduce the volume of your workout by 5 percent to 10 percent two weeks before the race, and another 5 percent one week before.
But keep your intensity up! Your workouts should be challenging or around race intensity, but at a shorter distance. Mentally prepare for your race, as well. Concentrate on your goal, whether it's placing in your age group, finishing at a certain time or just finishing the race. Visualize the course and crossing that finish line. Remind yourself of the hard work you've done to get to this point. Once you've mastered the art of tapering, your body and mind will feel fresh and sharp on race day.
After all that preparation for your body, it's time to prepare your race gear. I make a checklist of all the things I need so I don't forget anything and prepare my gear the day before the race. Your basic equipment will consist of a swim cap and goggles, your bike and helmet and running shoes.
Remember to prepare your sports drink and gel for the bike and run portions of the race. Many triathletes will also have a bucket of water in the transition area as well as a towel to wipe their feet. Even though the race starts early, sunglasses will come in handy as the sun starts to shine. You may also want to wear a hat on the run.
When I did my first triathlon, one of my main concerns was what to wear. You should wear something that you will be comfortable in. Some people do triathlons in their Speedos or swimsuits. Others will change their clothes at the transition area. Just make sure you have padding in your suit or shorts for the bike portion. Without it, you will have a very uncomfortable ride. Do what works best for you.
Janelle Petalver is a personal trainer at 24-Hour Fitness in Waikiki. She received a Bachelor of Science in sports medicine from the University of the Pacific in Stockton, Calif. She has competed in a dozen triathlons over the course of the last year and her goal is to qualify for the Ironman this year.
Next week: Overcoming obstacles. For more information on the Honolulu Triathlon, visit www.honolulutriathlon.com.
