Ironman Triathlon Training

The Ironman Triathlon is the most challenging of all triathlons. Triathlons come in different lengths. Sprint triathlons are on the one end of the spectrum (short) and the Ironman is on the other end (long). How much swimming you do in the triathlon depends on which one:

  • Sprint or Olympic – triathletes swim ½ mile
  • International – triathletes swim .93 miles
  • Long – triathletes swim 1.2 miles
  • Ironman or Ultra – triathletes swim 2.4 mile

Triathletes used to swim last in an Ironman but due to safety reasons, it is now the first event. The idea here is that you’d be better off passing out from exhaustion on asphalt than you would be out in the big blue ocean.

Open-Water Swimming Different than Pool

Swimmers find the open-water in a Triathlon very different from being in a pool. It’s as different as riding a bike in a gym is from cycling out on a wooded trail. Or, take your own experience with the treadmill. Running inside is different from running outside.

While most of us have played in the surf at beach, we may not have tried to competitively swim in a straight line to a distance, compensating for the current and watching out for other swimmers. Most triathlons won’t have shores where swimmers can just dive in. You’ll need to run in to the point where you can swim. Some swimmers find their experience overwhelming to the point where they lose their focus and become disoriented.

Training in your pool is a vital part of training for your Ironman. Just don’t leave your training there. Make sure you get some open-water time as well.

Ironman training needs to focus on more than endurance training

Ironman training focuses on more than just endurance training. When you’re triathlon training for an ultra length event such as the Ironman you’re no longer in a training program, as much as your training program has become your life, 24 hours a day and 7 days a week!

Your training goals depend on your race goals. If you are an experienced triathlete, then your goals probably revolve around improving your time. If you’re new to triathlons in general, you probably want to focus on finishing.

Training for Ironman requires long-term commitment

Make sure that you don’t short change your training by limiting your activities to only swimming, cycling, and running. You must incorporate stretching and cool down exercises to help minimize injuries while you train. You should also make weight-training an important part of your training as well as consider some form of cross-training to help balance out your muscles.

When you’re training for an Ironman, your training program must incorporate training in a fatigued state to get your body used to those types of demands. Training for a marathon is one thing. Consider what running a marathon will feel like when you’re already tired from your swim and bike events.

Another important aspect of training for your Ironman is to understand and apply endurance nutrition. You must now see yourself as an elite athlete; you cannot remain ignorant about nutrition and not expect it to impact your performance.

Camelback Mountain

There are too many areas where an individual can test his climbing skills. Too many beautiful places which will truly make him appreciate nature and all of its exquisite views. It really takes a lot of determination in order for an individual to reach the summit of whatever he is aiming to climb for.

Arizona is a state having spectacular sites for mountain climbing. It has a wide open space for different types of climbing from big walls up to bouldering spots. The people in Arizona are so friendly that is why you would not have a hard time at all from interacting with them and asking them a few questions or information. Most of Arizona’s animals are docile but this does not mean you should not protect yourself. It is best that you carry a self defense tool like the famous cell phone stun gun which is very easy and light to carry.

One of the most prominent mountains in Arizona is found in Phoenix and it is better known as the Camelback Mountain. Phoenix has been a popular tourist destination because it has the best urban hiking in Arizona. One can find a few parks and preserves that can be hiked all of which has an elevation of approximately 1,400 feet. You will always find a great time when you visit the spectacular place of Arizona.

Camelback Mountain is considered as the highest mountain in the Phoenix Mountains. People hike the mountain up to almost every day because it is such a beauty. The trails are short but are very busy. It has a height of approximately 1,25 miles going to the top. The trails are steep but good thing though that there are handrails to help you pull yourself up. This makes the climbing very challenging. There are also rocks that you can use but just make sure you get a tight grip on to the rocks.

The best time of the day to climb Camelback Mountain is during sunrise. It has a breathtaking view of the sun as it slowly rises and shines. The months of October through April are the best month to take a trek at Camelback Mountain. Climbing during the summer is really very hot.

When planning to climb this mountain, never forget to bring lots of water. You need for rehydration purposes. If you have plans in climbing the mountain during summer, best time of the day to start climbing is about 4am up to 5am. Start climbing the mountain as early as possible to avoid being baked by the heat of the sun as well as the crowd. Always remember to prioritize your safety whenever you climb. A self defense tool like the cheetah stun gun will protect you from possible attacks of animals and humans.

Climbing Camelback Mountain is fun and filled with challenges. You can really be able to contemplate on life when you visit this place.

Basics to Achieve a Strike

To further ensure that a strike is achieved certain factors have to be looked at. The lane for starters can dictate how your bowling ball will behave and this being the case it is important to look closely at the lane. Take for example a dry lane; this can lead to a sticky surface that may lead to the ball not rolling as smoothly as one would want it to. Likewise an oily lane provides the bowling ball with the ability to roll smoothly, this although at time might prove challenging when it comes to the ball control. Having this knowledge one has to know how best to approach the game and what best way should be used when throwing the bowling ball. For on to know how to bowl a strike, practice has to be done to achieve perfection. By one being able, to do this he or she will in the process be able to have a natural and all so familiar way of throwing the ball to achieve a strike. This will in time lead to a calculated move in which every time it is done will lead to a strike.

Every game requires a plan for one to win and this is no less. By having, a plan one will be able to dictate on where ball is to go. When throwing that bowling ball for a strike, it is advisable that a straight throw is thrown. This can further maximize the chances of hitting a strike if the wrist is relaxed and the ball gets to be thrown with minimal spin. Here a plastic bowling ball can really come in handy since it has a much higher chance of going strait. Another factor that makes a plastic ball the ideal one for this fit is its easier control in the different types of lanes. With this in check, it is important for one to also try and use the different types of bowling style available to know which best fits their game. With these steps followed closely, one can be able to achieve a strike, double, or even triple very easily. In the event of a strike a player gets to not only get 10 points but he also get the added advantage of having bonus points awarded to them from the two balls that are yet to be played.

Running Shoes for Marathon

As I began to research different training programs and decide which race to choose for my first event, I quickly realized that there was some essential equipment I was going to need in order to succeed. At the top of this list was clearly a high-quality pair of running shoes. Little did I know at first, but the selection of the right running shoes can be more complex that one might imagine.

After having my feet measured and a running analysis performed on my stride, I soon picked out a pair of Asics running shoes that felt like I was running on air. These shoes not only provided the stability I needed but were light enough to not feel like I was running in boots. I paid the $110 required and was ready to go.

As the 16 weeks of training passed, I was grateful to have a good pair of running shoes. The shin splints that I got at the beginning of training soon faded and my running became much more enjoyable. In the end, I not only finished my first marathon, but completed it in under my goal of 4 hours.

I firmly believe that my success was due, in part, to choosing the right pair of running shoes. I would encourage anyone wishing to start a running program to spend the time and money to find a high-quality pair of running shoes. Your running success may just depend on it.

Running Recovery

  1. Phase 1: Minutes after the race. The first phase of recovery starts when you cross the finish line. Drink something with electrolytes to replace what you lost, and eat something within the hour. Walk around for a bit – fight the urge to sit down.
  2. Phase 2: The few days after the race. No running. Your muscles will be sore for a few days, possibly worse the second day than the first. Don’t try to “run out” the soreness. This could prolong your recovery.
  3. Phase 3: One week after the race. You can start back running briefly and easily – no hard or long runs. The soreness may be gone, but you are still a ways from recovery. You may still feel tired, and your legs may still feel heavy. Just go with it – these are normal feelings.
  4. Phase 4: 1-3 weeks after the race. You can begin running, but the frequency should be less often than regular training, the pace should be slower, and you should still refrain from long runs. You can cross train in between runs, but nothing too strenuous. Gradually, you will return to your pre-marathon training schedule.
  5. Phase 5: 4 weeks after the race. Barring any lingering pain or signs of injury, you should be mostly recovered by this point. You can reintroduce some speed work and long runs. However, don’t try to introduce both elements in the same week.
  6. Phase 6: Mental recovery. This phase, often called “postmarathon blues,” may occur anywhere from a few days after the race and last for weeks or months afterwards. Your legs may be ready to run, but your mind is not. This is not cause for worry – this phase is temporary. One way to beat the blues is to refocus on a new target – choosing another race is a great way to become reenergized.

Phuket Scuba Diving Sites

Anemone Reef

The Anemone Reef is about 500 meters from the Shark Point Marine Sanctuary and is surprisingly rich in sea anemones that are prominent throughout this region of shallow reefs. The limestone pinnacle that rises nearly 25 meters from the seabed is easy for divers to explore. Anemone Reef has plenty of marine life such as barracuda, jacks and tuna, as well as other smaller fish and even harmless leopard sharks.

Koh Doc Mai

Koh Doc Mai is a massive limestone rock that has risen from the seabed. This small surface area is covered in jungle that covers the entire area and flows over the sheer cliff faces. This region has some of the finest wall diving opportunities in Thailand and includes underwater cliffs, soft corals and colorful marine life (ghost pipefish, seahorses, nudibranchs and white eyed moray). This site is great for divers of all skill levels with diving depths in the region of 5 to 25 meters. For the more experienced diver, there are a variety of caverns to explore on the eastern edge.

King Cruiser Wreck

The King Cruiser became an artificial reef in May 1997 when the ferry struck the Anemone Reef which lead to a major tear in the bottom of the vessel. This dive site is about 1.5 miles from Shark Point and a practical destination for the supervised beginner and advanced diver. Over the years, the wreck has started to deteriorate, which is slowly making it a more difficult dive site to explore. Even though there are mild to strong currents in the region, there is still great visibility up to 20 meters. The King Cruiser is a rich site for plenty of marine life, including the porcupine fish, scorpion fish, lionfish, yellowtail barracuda and snapper.

Benefits of Rock Climbing

The first and foremost advantage that one receives from rock climbing is that your physical strength and stamina are boosted like never before. Rock climbing provides an excellent workout that targets all muscle groups and body parts. When you take up rock climbing as a regular sport you stand to gain in the following areas of physical strength and endurance-

  • overall body coordination
  • balance control
  • muscle strength
  • stamina and endurance levels
  • agility

Physical benefits are the primary advantages of taking up rock climbing as a sport. In order to be able to dedicate yourself to the sport you need to be physically strong. As you go along from one level to another you will gain more and more physical power and strength, especially when it comes to the upper body. To be able to make the most of the sport and take pleasure in all that it has to offer, you will have to take the utmost care of your body. Hence superlative physical strength is just one of the byproducts of the sport.

When you become involved in climbing you stand to gain on psychological counts as well. Rock climbing is a popular sport that is also thrilling and challenging in nature. As you compete with other rock climbers and as you push yourself to achieve newer heights you will find yourself putting on qualities like team spirit, confidence and self-assurance. The ability to be able to conquer difficult terrains and inspiring heights fills climbers with a sense of accomplishment that augments all other facets of life.

Being a community sport, this for of sport allows you a chance to interact with others and compete in a healthy and fun-filled atmosphere. It helps to build team spirit, mutual trust and cooperation and a sense of camaraderie amongst climbers.

Guide to Rehydration

Dehydration

A two per cent loss in body weight caused by dehydration can lead to a 20 per cent drop in performance for runners and even a one per cent drop can diminish the performance of some runners.

Many runners taking part in marathons do so with a level of hydration of between two to five per cent, though runners do need to be careful about hydrating too much as they run. If you’re drinking as much as 800ml of fluid per hour in order to maintain your dehydration level at lower than two per cent, then you could be drinking too much.
For many runners, modest dehydration is a normal and temporary condition not leading to any serious medical conditions.

Drinking on the Run

If you’re a long distance runner, you need to learn how to drink while on the move as frequent small sips are best in order to prevent overloading your stomach. Tips to practice drinking while running include running a circuit around your home, stopping off each time you pass to grab a drink. You can also try stopping off at any shops that you pass to buy a drink, or if you’re running on a treadmill, take a bottle of water with you and take a drink every three miles or so.

During a Race

Most people are right handed and tend to veer off to the right, so consider practising veering off to the left to grab your drink as this may be less crowded. It may also be easier to head for the end of the table as there may be less people than at the front.

If you need to stop, don’t feel you have to keep running while you drink. You’ll only lose a few seconds if you walk while drinking but make sure you stick to the side of the road out of the way of other runners.

After a Race

It’s important to start a run or race hydrated and equally important to replace lost fluid after a run.
A good guide is to drink around 500ml of fluid two hours before a run – try water, a sports drink or diluted fruit juice – and another 150ml just before you set off. Your body will then have enough time to get rid of what it doesn’t need before you set off.

For after a run, general guidelines are that for every kilogram of bodyweight lost, you need to consume one and a half litres of fluid. During the first 30 minutes after a run, try to drink around 500ml and keep taking on small amounts every five to ten minutes. Listen to your body and if you have a headache or feel nauseous you need to keep drinking.

Overdrinking

Runners do need to be careful not to drink too much after hard exercise as excessive consumption is a potential danger.

Hyponatraemia – “low blood sodium” – is caused by excessive water consumption which lowers the concentration of sodium in the blood and can be very dangerous. In mild cases, hyponatraemia causes bloating and nausea, but in extreme cases it can lead to brain seizure and even death.
Women in particular need to be careful about hyponatraemia as they tend to sweat less so need to drink less. An average woman needs to drink up to 30 per cent less than an average man to ensure their blood doesn’t become diluted, lowering sodium to a dangerous level. A safer alternative is to drink a sports drink which contains sodium.

Researchers have also found that drugs such as asprin and ibuprofen impair the body’s ability to excrete water and so can increase the risk of hyponatraemia.

Exactly how much you need to drink depends on how heavily you are sweating so you need to try different approaches to hydration in order to establish a strategy which works for you.

Exactly how much is enough?

To check if you are hydrated before you start to run, the easiest way is to check the colour of your urine which should be pale yellow.

Generally we need to drink two to three litres of liquid a day but runners taking part in hard training sessions or races need to drink more.

Researchers recommend that you drink one and a half times the fluid lost during a run – an easy way to work this out is to weigh yourself before and after a run.

Experiment during your training to establish how your body responds to dehydration and find out what works best for you.

How to replace Fluids

Runners need to replace sweat lost with fluids – water, diluted juice and sports drinks are all good choices. If you’ve been running for less than an hour, plain water is fine, but if you have been running hard for longer than an hour, drinks containing sugar or maltodextrin – a slow-release carbohydrate – and sodium may be better.

Researchers have found that sports drinks which contain carbohydrates increase the amount of water absorbed into the bloodstream.

The difference in sports drinks

There is a vast range of sports drinks on the market, from hypotonic, isotonic and hypertonic drinks. A hypotonic drink is more dilute than body fluids – there are fewer particles per 100ml, which means that it is absorbed faster than water.

Squash diluted at least 1:8 with water, or one part fruit juice diluted with three parts water are examples of hypotonic drinks.

Isotonic drinks have the same concentration as body fluids and are absorbed as fast as or faster than water. These drinks are a good compromise between rehydration and refuelling and examples include Isostar, Lucozade Sport or fruit juice diluted half and half with water or squash diluted 1:4 with water.

Hypertonic drinks offer a higher dose of energy with the fluid and reduce the speed of fluid replacement. These drinks include cola, lemonade or neat fruit juice and are more concentrated than body fluids and absorbed slower than plain water.

Injuries and Adult Figure Skaters

Unfortunately, not all my injuries have been so tame; the scraped elbows were healed in about a week, although I have a nice little scar on the right one as a reminder. Nearly three years ago I tore a hip flexor muscle. At one point, the pain was so bad that it kept me awake at night and I could not walk for long distances. I kept skating all through this time, but there were several elements I could not do because of the pain, weakness and reduced range of motion. Physiotherapy didn’t really help and the sport medicine MD figured it was arthritis and I should consider another sport. Having said this, the x-ray of the hip really didn’t show very much in the way of degenerative changes, so I started working with an osteopath. I am also now working with a kinesiotherapist who has given me gentle, but very specific, exercises to improve the range of motion in the hip.

But that’s just me…. Let me tell you about two other adult skaters that I know. (Names are fictitious but the injuries are real!)

Susie broke a wrist when attempting an axel. It was actually one of her first attempts when she returned to skating after being off for many years and she was in her early forties at the time. She arrived back at the arena several weeks later with a metal pin in her wrist and swore she would never try the axel ever again, she was only going to work on her single jumps and spins. Well it wasn’t long before she got tired of that, so now she’s got her axel back and has just started landing a double salchow. This was after telling us for a year that there was no way she was ever going to work on D Sal… too hard, she didn’t want to get hurt like she did doing axel…. Now it’s, “No way am I ever going to work on my double loop… too hard, etc, etc.”

And then there’s my friend Annie. She broke her leg on a flying camel approximately two years ago, requiring surgery and a whole lot of metal reinforcements. She was back on the ice in time for Adult Nationals the following year… not at 100%, but on her way. Last I heard, she still had a pin in the ankle but was busy getting all her doubles back.

The worst kind of injury is the one that seriously shakes your confidence and instills fear. I have often seen this with adult beginners who take a bad fall and sustain a major injury, such as a concussion and never come back. Their fear is very understandable; as adults we have responsibilities away from the arena, such as work and parenting and cannot afford time off to recover from an injury. It certainly makes me think twice before attempting a risky element.

My advice is to listen to what your body is telling you. Don’t be afraid to say “I’m not going to try that element; I just don’t feel that I am ready for it” a good coach will help you to work through this fear and devise strategies for helping you build your confidence. I also recommend that you find a good team of therapists to help you with preventative maintenance and when needed, repairs.

Cricket Bowling

In bowling, a combination of natural ability, good technique and practice is the recipe for good bowling, whether it is fast, slow or spin.

Here are some tips that will help your bowling and when implemented correctly your bowling speed:

The basic grip to hold the ball is to keep the seam vertical and to hold the ball with your index finger and middle finger either side of the seam with the side of your thumb resting on the seam underneath the ball.

In your approach/run in, try to stay:

  • Smooth,
  • Balanced,
  • Economical,
  • Rhythmical,
  • Consistent and stay relaxed and try not to tense up.

During your approach and action, your head position is very important. Make sure that as you approach the wicket you are running at a steady, consistent speed, and increase strides. Aim to keep your head as steady and level as possible, looking towards your target.

Pull your front arm down and through the target area, making sure you complete the delivery with a full follow through.

Try to keep everything in the same direction, towards your target, keep your hips and shoulders parallel/in-line, and follow through the delivery in the direction where you intend the ball to go.

Also as a bowler it is very important to stay in great shape, as you’ll enjoy the game more and perform better in the latter stages if you have good stamina. So incorporating some light weight sessions in to your training is important.

Also aim to try and run 3 times a week to keep your cardiovascular system in top condition and to improve your stamina. South African fast bowler Makhaya Ntini, is well know for running 10Km every morning, even on match days!