Wednesday, January 30, 2008

Driver Kills Cyclist

Not sure what cause's another human to do such a thing, but it goes to show how dead inside, some people are. Autoblog just posted this article where the man who killed their son while driving is suing them for damages and pain and suffering , I guess.
In 2004, 17-year-old Enaitz Iriondo was cycling after sunset near the town of Haro, in Spain. Spanish businessman Thomas Delgado, doing 100 MPH in his Audi A8, hit Iriondo, killing the teenager instantly. The Spanish court found both parties at fault: Iriondo for not wearing any reflective clothing in the dark nor a helmet, Delgado for doing triple-digit speeds. Delgado's insurance company then paid the Iriondo family €33,000 for the death of their son. Cased closed. Full Article, read on.

Tuesday, January 22, 2008

Brick Training - Get Your Feel On!

Beginner triathlete has a great article on "brick" training. Bricks are a very important part of triathlon (and duathlon) training and they are sometimes overlooked. Bricks refer to training on two disciplines during the same workout, one after the other with minimal or no interruption in between, just as you would do in a race (I am sure you knew this). Usually when people talk about bricks they refer to a bike/run workout, but bricks could also refer to a swim/bike workout or to a run/bike workout (if you are training for a duathlon). These last two are often overlooked but still important to fit here and there in your training plan.
An example of a brick could be a 20 mile (1:15:00) bike then a 2 mile run (7:30) pace, depending on how far you are into the program. These are a great way to get "your feel on" as I like to say, if you don these throughout your program you will be well adjusted to transitions and how you would feel during the race, if you push yourself during the brick sessions you might feel better while racing.

Thursday, January 17, 2008

Podcasts and Vlogcast

There are a lot of places to look for imformation about triahtlons but what is great is that you don't have to just read about them. You want to see and learn, well welcome to Podcasting/vlogcasting, these two have been around awhile, finding the sites is a little harder. Well things got easier get iTunes and go to pdcasting. Once there click on video and the world get a little brighter or visual. You have xtreme sports, and you have the stuff that makes us go faster.
USA Triathlon
Tri Talk
Endurance Planet
There is a truck load more, so get iTunes and start waisting your down time learning about the things that will help us go faster.

Sunday, January 13, 2008

Swim Planning

Swim Planning is one of the hardest things to do. You can run steps or hills, cycle can be time trials, endurance or just a local ride. Well changes that. Once you register, you can plan your workouts, from triathlons to full competitive swim workouts. Here is an example one that you can run.

Duration 45-60 mins
Distance 3800yd
Pool length 25yd
Issued Jan 14 2008
Warm up (repeat 6 times)

• 1 x 50yd Freestyle Swim (even pace), rest 0:15 / 50yd [Easy]
Freestyle swim at a steady pace.
• 1 x 50yd Breaststroke Swim (even pace), rest 0:15 / 50yd [Easy]
Breaststroke swim at a steady pace.
Build up (repeat 2 times)

• 2 x 100yd Lateral Kick with fins, rest 0:15 / 100yd [Aerobic]
Freestyle side-on kick drill. One arm held out front, the other held loosely at your side. Keep your ear on your shoulder (except when you turn to breathe) and kick on your side. The arm out front sculls the water with a flat hand and fingers below the wrist. Reverse arms and side every full or half pool length.
• 1 x 300yd Single Arm with fins (arm out front) 12 x left, 12 x right, 12 x full stroke, rest 0:20 / 300yd [Easy]
Freestyle using one arm at a time, focusing on shoulder and hip rotation. Complete 12 arm strokes with the left arm then 12 strokes with the right arm, followed by 12 strokes using both arms. The non-stroking arm is held out front in a streamlined position.
Core (repeat 4 times)

• 5 x 100yd Freestyle Swim, target time 01:14 / 100yd, rest 0:20 / 100yd [Aerobic]
Freestyle swim at a steady pace, trying to keep closely to the given target time for every 100yd. If your target time is too easy or too difficult please complete another time trial.
• Rest 0:30 seconds [Easy]
Warm down

• 2 x 50yd Backstroke Easy, rest 0:10 / 50yd [Easy]
Backstroke swim at a slow, relaxed pace. Concentrate on long slow strokes.
• 2 x 50yd Freestyle Push & Glide, rest 0:10 / 50yd [Easy]
Freestyle swim, pausing at the end of every stroke with arms out-stretched, one held out front, the other held loosely against the body.

Intensity key

Easy: 50-60% of your maximum heart rate

Aerobic: 60-70% of your maximum heart rate

Endurance: 70-80% of your maximum heart rate

Sprint: 80-90% of your maximum heart rate

Check it out!

Friday, January 11, 2008

Take the tech toys of your ears!

You can't read this enough or seem to explain it to those hell bent on having, phones (bluetooth), iPod or CD's, whatever stuck to their ears. So the South Wales Police Force in Australia has taken this approach, showing a "ear bud outline" to show a person dead. as well as Outside with a article called Buzz Killers.
Understanding the need to be able to push yourself with music and play list that you have made to get through a 5k, 10k half or full marathon, but keep those to trail runs or treadmills at the gym. Once in a race situation, please leave them at home. At most races they are not allowed, regardless if you see others using them. Taking time away from course officials policing traffic to make sure you obey the rules is a waste of their time, and truthfully hurting the event. Think if someone gets hurt during that event cause they were wearing ear buds, or a Bluetooth headset. Be Careful and think of others when it comes to race time.