Triathlon Training Plan - How Do I Get My Bike Miles Up?

I got a question this week from a triathlete struggling to build up mileage on his triathlon bike. This is a common challenge for triathletes. The trick here is to build mileage slowly and consistently. Here are some tips:

Remember to consult your physician before starting any fitness program.

1. Build up mileage slowly. Most triathletes are competitive by nature and they tend to push themselves to the limit. Out of frustration they might try to do a 4-hour bike ride when their longest ride before that is only a couple of hours. This is very risky and counterproductive.

If you overtrain like this you are likely to injure yourself, which can take you out of the game for weeks. Even if you manage to finish it without injury, your body will take a long time to recover from the workout and you may lose a lot of the benefit you might have gained from the long ride. Instead you want to build up slowly over time, adding maybe 25 to 50 percent to your base long ride (based on time in the saddle not mileage) every couple of weeks (see my sample plan to do this below).

2. Take time to recover and adapt. The goal is to slowly build up the length of your longest training ride while building in time to recover. Get to a plateau, ride there for a week and then try to extend it (see the sample program below).

3. A beginner can build effectively riding just 2 to 3 times per week. You don't have to build your endurance by riding 3 or 4 hours every time you get on your bike. Instead focus on one long ride each week (time not miles). Your ultimate goal should be to ride for as long as you think your complete race will take you to finish. Your other rides during the week don't need to be as long, but you might want to add some strength or technique training to these rides (like hills or cadence work).

4. Sample triathlon training plan Let's say that your goal is to finish an olympic distance triathlon in around 3 hours. "Leg time" for this race is 2.5 hrs or more. Building your bike to 2.5 to 3 hours will help build the endurance needed for this event. Let's make your goal to do a long ride of around 3 hours about a month before your race. Today you can easily do two one hour rides per week. How do you get to your goal?

By the way, you don't have to be able to do a 3 hour ride to finish your first olympic distance race, but it is a good goal. As you advance you might try to increase the number of miles you finish during your long ride (see tip 6 for more on this). Here is an example of a basic plan to get you to your goal:

Building Bike - Time goals for your one long ride per week. Other workouts for the week would be based on your personal level of fitness.

a. Week One: Ride = 1.5 Hours
b. Week Two: Ride = 1 Hour
c. Week Three: Ride = 2 Hours

At this point you've doubled your long ride. Do you need more time to recover? If so then start over at Week Two and then do Week Three again. If you recover better then move on to Week four. Do the same thing after each week that you build mileage - if it takes more than a couple of days to recover go back to the next lowest recovery week and start from there.

d. Week four: Ride = 1.5 Hours
e. Week Five: Ride = 2 Hours
f. Week Six: Ride = 1.5 Hours
g. Week Seven: Ride = 2.5 Hours
h. Week Eight: Ride = 2 Hours
i. Week Nine: Ride = 3 Hours

Note: All rides should be ridden fresh with no hard workouts at least the day before and the day after. The pace should be in a comfortable easy pace (you should be able to talk or have a conversation while you are riding during the majority of your ride). learn to "spin" or use your easier gears to prolong your muscle endurance.

You did it! At this point your long ride is now 3 hours and you have made a great improvement in your endurance. Next you will want to start working on other things like speed, terrain, etc.

5. Make sure that you are eating and drinking during these rides. If you are hungry or thirsty you waited to long to eat or drink. Right now you are asking your body to do things it hasn't done before, you will need the calories. Eventually you will get more efficient and may not need to eat as much.

6. Time, Mileage or Heart-rate? Eventually all three of these measures will be important. When I start training someone we focus first on time at a comfortable pace. Next we add a heart-rate monitor to the mix and shoot for time within heart-rate zones. Finally we start working on the number of miles covered, heart-rate, and time. I suggest you start the same way.

If this sounds too over-planned, simplify it. Last winter I started training for a spring Century ride and my workout plan was just to add an hour to my long ride every 3 weeks until I got to 6 hours (although remember that I was starting from a pretty strong base and I didn't train much in the other disciplines, I did hit the weight room 1 time per week, and the Yoga mat a couple times a week). The key is to do what works for you. Use this plan to adapt something for yourself or for you to present to your coach.

Triathlon Coach Janet Wilson is a USAT certified triathlon coach and ACE certified personal trainer. Janet is an accomplished and nationally-ranked amateur triathlete and she coaches triathletes of all skill levels, from a triathlon beginner to Hawaii Ironman qualifiers. To learn more about triathlon training plans, triathlon bike tips, coaching programs or just great tips on how to stay in shape visit her website at http://www.coach-janet.com

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Training Aids Can Help You

Even having different kinds of clubs, such as a hybrid golf club, can even produce different results than a regular club. clone hybrid golf clubs can be just as good as brand name clubs - and they can cost you as little as 50% of the cost of their name brand counterparts. The same goes for other clubs such as golf woods, golf hybrids, golf wedges and golf putters.

Hybrid golf clubs are also played with by keen golfers who have a hard time hitting the ball high in the air with low numbered irons. Well with clone hybrid golf clubs the results you will get from them will boost your game confidence - you will truly be surprised.

Training golf ,Why don't more golfers do type of golf training program. The solution to your problem may be that you do not have a good golf training exercise program in use. If you ask your colleague about the use of golf training aids and soft Golf balls in their house/ office, maybe you will gain an insight on how it should be done.

But the key to implementing a golf training tip that's effective is to look at your swing. I do this one in my office when I want to take a break from the grind of running my golf training website and shipping products. If your driving is suffering, then perhaps you should investigate the golf training aids that will help you correct a slice, make better contact, or make a proper shoulder turn.

Golf training gloves deal with connective relationship between the hands and the wrists with the arms and shoulders. The answer is simple: golf training aids. Progress your golf training design to increase in complexity as your body grows and develops and as you learn proper stabilization of your core region.

Is it a golf training aid. If your putting is hit or miss, then there are golf training aids that can help you establish a consistent swing path, ball position, or even a new method for looking at the ball. The categories of core training are incorporated in golf training are:

1) Stability (balance) training
2) strength training
3) endurance training
4) power training

Before you decide on a golf training aid, you have to determine what is ailing your golf game. And through golf training aids you try to develop your technique. Golf training aids can help you with your golf swing, it is not a guaranteed fact that you will get better, but having some kind of golf training aid will increase your chances to work on your swing - just because it will be more available to you.

Soli Katir http://www.solikatir.com/Special-Trial-Golf-Swing.html

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Getting In Shape

Nothing and nobody will be able to make you lose the weight without a serious modification of your eating habits, and success with that can only be had by also including a strict weight loss exercise program. Of course, while it is hard enough to stick to a diet, it is even harder to take time out every day to exercise. In addition to the foregoing, many gyms have the kind of clientele that is a bit off-putting to somebody trying to get in shape. Add to this the sheer boredom that quickly and easily slips into most exercise routines, and it is no surprise that the United States is threatening to become a nation of yo-yo dieters.

If you are trying to lose some weight, you know how hard it is to stick to a healthy diet. You might even be tempted by some of the advertisements that promise you to shed the pounds overnight while you sleep all you have to do is purchase some outrageously expensive supplement that does not have the blessing of the Food and Drug Administration.

Create Your Own weight Loss exercise program D[id you know that your weight loss exercise program does not have to be boring? On the contrary, you will be able to create your own program easily and quickly! You can use any of a number of online sites that will help you to draft your own routine, or you can simply decide what kind of athletic activity is the most fun to you. Maybe you like playing basketball, or maybe you enjoy a brisk walk by the lake in the morning. These activities can be done anywhere for free! Add a little bit of length and distance to your workout in regular intervals just to keep it interesting. Additionally, start out slow remember, Rome was not built in one day, and neither will your healthier body emerge in one week!

Believing in good balanced diet, taking vitamins and minerals. Daily exercise, yoga, stretching, breathing exercises, drinking enough water, meditation, relaxation, positive thinking, and trying to be happy.

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