Tri coach navigating the pre-season

Having a hard time getting back into training? Struggling with planning this year’s races? We wanted to know what was bugging you most about the pre-season, as we know it can be a tough time for athletes, no matter their level of experience. Frances conroy eye You sent us your questions on our Strava page, and we asked IRONMAN U Certified Coach Jason Lentzke to offer his expertise on getting back on track for the season ahead. Garden of the gods camping Read on for his best tips and tricks below.

Chris IRONMAN Sills R3C: I want to lose around 10 kilos to really smash my previous IRONMAN time. Netafim What suggestions do you have in terms of diet? I have tried cutting carbs and sugar but ultimately need these for training. Toro irrigation I am running 40-50 miles a week at the moment so I need the energy.

You’re spot on about carbohydrates, but not all carbs are created equal. Pitching mechanics video Most people (non-athletes) cut carbs because they want to reduce intake of low-quality foods, which happen to come in form of ice cream, potato chips, soda, etc. Tropical garden design And that is why many on a low-carb diet lose weight, no brainer! As athletes, we need a relatively high amount of carbohydrates in our diet. How to lay pavers on sand Period. Gardening tips The only difference is that we need high-quality carbohydrates from vegetables, fruits, eggs, whole grains, milk, etc. Pervious concrete cost The bottom line is, focus your diet on high-quality carbs and eat them at the right times.

If you are running 40-50 miles per week, you’re expending quite a bit of energy so you need to time your nutrients appropriately. Pictures of landscapes Eat high-quality carbs, before, during (do not under fuel or skimp on mid workout sugar) and within 15 minutes of finishing your session. Virtual garden Be sure you are eating enough and be mindful of hunger cues along with hydration levels.

Lastly, losing weight doesn’t guarantee faster performance. Football scores nfl Instead of a number on the scale, focus on improving your performance by improving your dietary lifestyle and monitoring energy levels. Driveway sealing scams Keep a food log and monitor what you eat and how you feel before, during and after training. Baseball games today near me If you do this, your body composition will improve. Olympic qualifying basketball 2016 Consult with a Sports Dietitian to fine tune your nutrition plan.

Secondly, hit the trails: Short punchy inclines and descents are a great way to improve glute strength and lateral mobility. Irrigation store near me The soft surface will also help keep you healthy.

You can also try running faster off the bike (brick workouts). Phoenix bats Shorter, frequent threshold runs off the bike are a great way to improve running fitness and strength. Backyard baseball pablo Running more off of the bike means you may have to ride more, which is never a bad thing. Batting tips You’ll never know your potential until you step outside of your comfort zone. Arizona softball However, always be sure to run easy the day after a hard run off of the bike.

Absolutely! As you begin to develop your stroke and swim form, remember, “Swim fitness is run fitness.” IRONMAN is about enduring accumulated fatigue and the more time and effort you put into your swim, the better off you’ll be in the late stages of your marathon. Garden centre toronto Find a local IRONMAN U Certified Coach and have your stroke analyzed. How to make a good deck in hearthstone Then join a local club or swim squad that provides on-deck swim instruction. Softball australia Commit to swimming four days per week and reap the benefits on race day.

Not at all—but, I would recommend you put in some longer bike miles and a few longer runs to prepare your body for the half-distance. Small balcony garden ideas pictures Your swim training may be similar to your Olympic-distance training. Landscaping ideas around trees Swimming 2-3k three to four times per week will work. Basketball olympics usa However, the demands of a 56-mile bike are different than a 40k. Backyard baseball download Although you will be riding at a lower intensity for the half-distance race, you need to be strong enough to be able to handle the demands of running 21k’s off the bike.

You also need to dial in your fueling as you will most likely be on the course for at least twice as long as your Olympic-distance event. Little league baseball age chart 2016 You will want to get in at least one 60-mile ride before your first half-distance race, ideally three weeks out from race day. El patio mcallen Back that up with a 10-12 mile run the following day and you will be ready to taper.

Carlos Verdu: I’ll hopefully race my first IRONMAN in July. How to build a fence in minecraft I’ll be traveling in Japan for 17 days during April. Knuckleball pitch What should I be doing not to lose form and still have a girlfriend by the end of the trip?

Congrats on committing to your first IRONMAN in July! When traveling, your number one priority should be to stay healthy. Sprinkler system diagram Try to put in a solid three-week training block before your trip and use the first week in Japan to recover and absorb that fitness. How to pitch faster After you’ve recovered from travel and that three-week macrocycle, use the remainder of the trip to get in two swims, two rides, and two runs per week while you’re there. Hotels in dripping springs texas Swimming may not be feasible so I would suggest bringing swim cords or substitute those sessions with additional running, riding, or gym work. Landscape photos Keep the sessions 60 minutes or less and focus on quality over quantity. High pitch eric periscope Think macro vs micro. Spring training schedule arizona One missed session isn’t going to ruin your race.

In order to run your best off the bike, you need to pace your ride well. Lanscaping Pace the bike appropriately by training and racing with a power meter. Driveway For a half-distance event, you should ride at 80-85 percent of Functional Threshold Power (FTP). Fastest softball pitcher in the world For a full-distance event, target 72-78 percent of your FTP. Brick fence designs By pacing the bike based on your FTP, you’ll set yourself up for your best run performance.

Daryl Armour: How can I keep or build on my swim fitness when I am unable to swim half the year due to weather? I can’t afford to go to an indoor pool so I am looking for alternative, cheaper ways to improve if possible. Little league baseball field dimensions Can resistance bands or plyometric exercises be just as effective?

There really is no substitute for the pool. Garden snake baby Try looking for a community pool or YMCA which often offer good rates. Little league pitch count rules 2016 However, if swimming is not an option, plyometric and band work can be effective. Home design ideas for small spaces Incorporate the circuit to the right three days per week along with band work when you’re unable to make it to the pool.

When you set up for a stretch cord session, wrap the cord around something solid like a fence pole and test its strength and stability before you rely on its strength.

Create some tension in the cords by holding them in front of you, bend at your waist and drop your head. Outdoor furniture plans free download As your arms are taught and straight out in front of you, emulate your freestyle stroke by pulling your arms down to your side one at a time. Wyevale woodbridge Incorporate double and single arm pulls, tricep extensions, catch and skull work to stimulate your swim muscles.

The number of weekly training hours you can consistency commit to will dictate your periodization model. Frances bean cobain art Traditional periodization models build for three weeks and then recover for six to seven days to allow your body to absorb fitness. Rooftop bars near me Some athletes commit to 10 hours per week, others closer to 20. Patio town burnsville Because every athlete responds differently to volume and intensity, work with a coach who can objectively determine how many hours are necessary to achieve optimal performance and recovery. Little league baseball I suggest peaking for your event 17-20 days out and then reducing volume 20 percent each week leading into your race. Pitch in Keep the intensity high during the quality sessions, especially on the swim, but reduce the duration of each interval.

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