Workout Wednesday – Leg Stablility

Happy Wednesday! Welcome to another edition of Workout Wednesday. Every Wednesday I will post a new Triathlon specific workout. If you like the workout, fit it into your training plan for the week. If you don’t like the workout you’re crazy, all of my workouts are brilliant pieces programming. (HAHA)

Today’s Workout – Leg Stability

I’ve seen articles that state up to half of all runners will get injured each year from running. Running requires the body to absorb the impact of more than your body weight on each step. If your leg muscles are not strong enough to deal with this impact, you will develop imbalances, and eventually get injured. Being injured is no fun.

While there is no way to guard against all injuries, having strong stable legs muscles will lessen your chances of of getting injured. Today’s workout focuses on a few quick exercises you can do anywhere to work on leg stability.

Single Leg RDL – This exercise works on hamstring/glute flexibility and strength. Be prepared for a tender backside, if this you first time doing this exercise.

Hip Bridge – Hip bridges are great to strengthen and open up for hip muscles. Many of us sit in a chair most of the day, and this leads to weak tight hips.

Lunges – Lunges are awesome for leg stability. They challenge all of the stability muscles in the legs and hips.

Stability Workout

3 Rounds

  • 20 Single Leg RDLS – 10 each leg
  • 15 Hip Bridges
  • 20 Lunges – 10 each leg

This work out should only take 10 minutes or less to complete, and you can do it anywhere. You can do it in your office, living room, Starbucks. Be sure to focus on the best form possible. You will get the most benefit from proper form, as you will really challenge those stability muscles.

 

 

 

Advertisements

Meet Backstroke Faye – Inspiring First Time Triathlete

 Meet Faye. A year ago, she was afraid of the water, and could not swim.  She did not let that hold her back from completing her first Triathlon. She got the coaching she needed, put in the work and conquered her fear of water since childhood. She actually swam the course backstroke. Faye has shown that determination, and triathlete spirit. Congrats to Faye, and read her inspiring report below. 
Faye
I had a blast! The event took place on Sunday and it was a sprint triathlon which entailed a 800m pool swim, a 10 mile bike ride and then a 5km run.  I’d chosen this particular event because it’s local to me but mainly because the swim was in the pool – this was because when I signed up for this event I was unable to swim.  I’ve always hated swimming – my mother insisted it was the best form of exercise and since it was an essential survival technique, I should just get on with it. But I never did – I was always terrified of drowning and crucially, I never learned to float or to tread water.  My husband tried again with me on holiday many years later – after some frantic flapping and splashing, we gave up and I retired to the beach while he swam on himself! Once I’d signed up for the triathlon I then visited my local pool and purchased a block of adult-only swimming lessons.  My first lesson was conducted in the kid’s pool but before long, I’d graduated to the ‘big pool’ where my coach helped me learn how to float and to tread water.  Before long, I was managing a front crawl (of sorts) and finally completed my first ever length of the pool!

Fantastic Finish Photo Friday – Jamie

Welcome to another edition of Fantastic Finish Photo Friday. We want to bask in your awesomeness from your finish photos. A finish photo captures a moment in time, where you overcame the challenges of the race and training, and reached your goal. The feeling of elation as you cross the line is what keeps us pushing our own limits. Please consider sharing your own photo to inspire others who are working toward their own finish.

The photo is week is from Jamie Dewdney:

Jaime 1

 

“All those gruesome hill climbs, choppy swims and wet and windy runs are worth it when crossing the finish line of my first triathlon, bring on the next one!”

Nice work Jamie! Training is the hard part. The race and the finish are the pay off. Best of luck to you in your new triathlon journey.

Do you have a photo you would like to share? Don’t be shy, send it to firsttimetri@gmail.com, Please add a quick paragraph of what the photo means to you. Please share and be an inspiration to others.

Workout Wednesday – Run Intervals

Happy Wednesday! Welcome to another edition of Workout Wednesday. Every Wednesday I will post a new Triathlon specific workout. If you like the workout, fit it into your training plan for the week. If you don’t like the workout you’re crazy, all of my workouts are brilliant pieces programming. (kidding)

Today’s Workout – Run Intervals

550px-Butter-Bread-Step-2

If long steady runs are the bread of your training, Intervals are the butter. If you want to run faster, sometimes you have to run faster. Makes sense right? The danger comes from trying to run every run faster. The added stress of those faster runs impacts your ability to recover and you get injured. The better way to run faster is Intervals. Periods of hard effort followed by rest, and repeat.

Intervals

  • Warm up ~10 min
  • 5 X 2 mins fast/ 1 min easy
  • Cool down

* Pacing – If your normal pace is 10 min/mile, then start the first interval at 9 min/mile and progress from there. Resist the urge to go at an all out sprint. If the first couple seem easy that is OK. Increase the speed for the last intervals. Focus on staying relaxed, breathing, and moving your feet quickly.

Sounds simple? This is a beginner interval session meant for athletes who are new to running. Interval workouts should be done no more than once a week for new runners.

If you give this workout a try, leave a comment below and let us know how it went.

Conquering Fear

Don’t let fear hold you back from what you really want to do.

Living & Loving

IMG_5021

“He who is not everyday conquering some fear has not learned the secret of life.” -Ralph Waldo Emerson

Yesterday I participated in my very first triathlon. Yes, it was a “mini,” so the distances were not unbearable, but I did have one big obstacle. That obstacle was part one–the swim. I can bike and run, but I am most definitely not the best swimmer in the world. In fact, I’m not even a good swimmer. There were two pools for swimmers. One was three feet all across, and one ranged from four to 12 feet. What pool do you think I coincidentally got placed in? The “big kid” pool! With this, you can imagine how afraid I was to even start the race. 

As I watched the people go before me, I had so much anxiety built up inside. I was afraid of many things: not making it the full…

View original post 309 more words

Fantastic Finish Photo Friday

Welcome to another edition of Fantastic Finish Photo Friday. We want to bask in your awesomeness from your finish photos. A finish photo captures a moment in time, where you overcame the challenges of the race and training, and reached your goal. The feeling of elation as you cross the line is what keeps us pushing our own limits. Please consider sharing your own photo to inspire others who are working toward their own finish.

This week’s photo is from Jim Barke:

Jim's First Triathlon Finish
Jim’s First Triathlon Finish
Here is a picture of me finishing my first triathlon.
 
The journey to be a triathlete began two years ago while I was cheering my kids on in their swimming lessons.  As they progressed I quickly realized that it was time for me to put my lifelong fear of water behind me.  I began with basic group swimming lessons, private lessons and everything in between.  I was ready to give up about six months ago.  Then something started to click and family, friends and others encourage me to continue.  This long journey was tough but I am so glad that I finished the Chaska Triathlon and will be doing my second one in September. 
 
Hear more about Jim’s first triathlon here on Jim’s blog.
 
Awesome photo Jim. Overcoming your fear of water must have been no easy task, but you persisted and made it to the finish line. Best of luck on your second race.

Do you have a photo you would like to share? Don’t be shy, send it to firsttimetri@gmail.com, Please add a quick paragraph of what the photo means to you. Please share and be an inspiration to others.

 

 

 

 

 

Workout Wednesday – Leg Strength

Welcome to another edition of Workout Wednesday. Every Wednesday I will post a new Triathlon specific workout. If you like the workout, fit it into your training plan for the week. If you don’t like the workout you’re crazy, all of my workouts are brilliant pieces programming. (kidding)

There are two types of training that affect your speed on the bike. They are muscular endurance and leg strength. Today we are going to work on leg strength. You will soon be bending cranks as you power your way to a new PR.

Leg Crusher

Warm up – Easy Spin
5 X 2 min HEAVY TENSION RPMS 50-60/ 2 min easy pedal
5 min moderate to heavy tension. RPMS 80 -90
4 X 1 min HEAVY TENSION RPMS 50-60
4 X 1 min One Leg Drill. Alt right and left leg.
10 min cool down. Spin easy.

The workout should be performed on a spin bike or trainer. The heavy intervals should really challenge your leg strength, but be sure maintain good form. Fit this workout in your training schedule, where the next day is easy or rest.