News – TriSports University https://university.trisports.com The place to learn about triathlon. Fri, 01 Feb 2019 16:44:59 +0000 en-US hourly 1 https://wordpress.org/?v=5.0.4 https://university.trisports.com/wp-content/uploads/2016/07/cropped-tsu-button-32x32.png News – TriSports University https://university.trisports.com 32 32 Slow Down https://university.trisports.com/2018/11/12/slow-down/ https://university.trisports.com/2018/11/12/slow-down/#respond Mon, 12 Nov 2018 21:36:09 +0000 https://university.trisports.com/?p=8964 Here's my advice. Slow down. If you want to go faster, get stronger and be more healthy, slow down. Isn't the reason we exercise for health reasons? Did we lose this notion? Ask yourself, do you know your heart rate zones?]]>

Here’s my advice. Slow down. If you want to go faster, get stronger and be more healthy, slow down. Isn’t the reason we exercise for health reasons? Did we lose this notion? Ask yourself, do you know your heart rate zones?

I use this analogy with athletes. Think of the tallest building in the world. Let’s humanize this building and say it’s the fastest and strongest building. Now consider this. How big do you think it’s foundation is? Its base must be huge. The builders took a long time to design and create this base. They could not skip any corners. Think what would happen if the foundation wasn’t healthy, what would happen to the building as it was being created? We all should consider this idea when we embark on a fitness goal. Rushing through this base building step will lead to problems.

There is a lot of technical data available that discusses how the heart getting stronger gives you the ability to take in and utilize more oxygen. This, in turn, makes you stronger and healthier. There are many more advantages to this idea. I believe that true fitness comes out of our bodies working as efficiently as we can. Once you get all cylinder’s in good working order, then training becomes more efficient.

Take the time to learn what this really means to you. What are your heart rate zones?

Here are some ways to get those zones. Remember when we did this? To check your pulse at your wrist, place two fingers between the bone and the tendon over your radial artery – which is located on the thumb side of your wrist. When you feel your pulse, count the number of beats in 15 seconds. Multiply this number by four to calculate your beats per minute.

There are numerous online sources to help you figure out your zones.  You can get assistance at your gym, through a coach, or if you own a Garmin, Polar or Timex watch these tools will also help you.

As you might find there are many opinions about zone labels and the number of zones. All correct in their own way. What I’m focusing on is the ability to know when you’re aerobic and in this case the low end of your aerobic zone.

If you don’t have the energy to figure this out, then try this. Walk more. It’s that simple. Walk with purpose. My grocery store is 1 and ½ miles from my house. I now walk to grab a few days of groceries, Yes, I take my daypack to carry it home. I walk. Do double duty if you have to. This is a great time to catch up on calls. Walking allows your body to grow aerobically without the pounding that running creates. I have my athletes do long hikes well into their event season, these can be in the mountains, or they can be urban hikes. That’s why I say to do this with purpose. Plan the route, take nutrition, set goals. It can be as complicated as you want to make or as simple as walking the dog. Do it with a group. Do more of it.

I called this article Slow Down for a reason. We are just going through life too fast. Walking is a great way to reverse this trend. Slow down and build that foundation. I recommend this approach if you want to have one of your best seasons ever and stay healthy while you’re doing it.

Thanks

Gary Wallesen
Coach – Steelhead Coaching

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Overland Triathlon: The Film https://university.trisports.com/2018/10/22/overland-triathlon-the-film/ https://university.trisports.com/2018/10/22/overland-triathlon-the-film/#respond Mon, 22 Oct 2018 18:27:53 +0000 https://university.trisports.com/?p=8943  ]]>

 

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Back to the Big Island – Kona ’18 https://university.trisports.com/2018/10/04/back-to-the-big-island-kona-18/ Thu, 04 Oct 2018 10:52:40 +0000 https://university.trisports.com/?p=8903 Whether you have been in the sport for many years or you’re just starting out. This race is a big reason our sport has continued to thrive for 40 years. I believe this race to be the heartbeat of our sport.]]>

It’s October and The Ironman World Championships are just around the corner. We’ve been watching this race since 1978 when Gordon Haller won in a time of 11:46. Nowadays the men and women are finishing in well under 9 hours and in some cases the men are breaking the 8 hour mark.

October in the Triathlon world marks the culmination of all the year’s work and this event remains the ultimate bucket list for all of us. Every athlete has a story of how they came to this great event. There is so much work put into this very one day. There is much that can go wrong. You don’t get a do-over the next day. This single day in October is the day you put everything on the line. This alone is what makes it so special.

If you haven’t been to the Big Island of Hawaii to witness this event in person, I highly recommend it. The energy alone will affect you. What happens when 2,000 Athletes of this caliber show up in one place? Amazing things! Most athletes when not training or preparing are eating. The restaurants of Kona are packed with healthy appetites. These are the places you’ll spot a pro as well as an age-group athlete.

Patrick Lange

Last year German triathlete Patrick Lange beat a field of veteran winners and strong young newcomers. His marathon of 2:39 was the fastest of the day. Let me tell you, that time is truly exceptional. The women’s race was won by Daniela Ryf, a Swiss native. This was her 3rd time to win this race – in a row. Both of these athletes are racing again in 2018. While Daniela is favored to take the win again, she’s got some very good competition on her heels. Patrick’s #1 competitor is Jan Frodeno, previous 2 time winner. I’m guessing that Jan doesn’t want to lose to Patrick this time. He’s going to have to have the marathon of his life. Both Women’s and Men’s fields will be something to witness.

Daniela Ryf

Whether you have been in the sport for many years or you’re just starting out. This race is a big reason our sport has continued to thrive for 40 years. I believe this race to be the heartbeat of our sport.

This year’s race is October 13th, and as usual promises to be day filled with some serious action.

NBC does a 90 min recap of the race sometime in November. It’s fun to watch, but keep a box of Kleenex near. They really know how to intensify the drama. My 1st choice is the Ironman website where you can watch the race in real time with great commentary. The site is live until Midnight Hawaii time when the event finishes. Most competitors return to the finish line at this time to cheer in the last of the Athletes. An emotional journey to the finish.

 

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SwimRun San Juan Islands – Sunday, September 23, 2018 https://university.trisports.com/2018/09/06/swimrun-san-juan-islands-sunday-september-23-2018/ https://university.trisports.com/2018/09/06/swimrun-san-juan-islands-sunday-september-23-2018/#respond Thu, 06 Sep 2018 16:45:55 +0000 https://university.trisports.com/?p=8884 Remaining true to the originators of the ÖTILLÖ, San Juan Islands SwimRun is a two-person team event. (Limited slots are available for a special, solo athlete category.) Not a relay, teammates must race the entire course together.]]>

SwimRun USA

PresentsSwimRun San Juan Islands 2018

Sunday, September 23, 2018

Orcas Island, WA

 

Inspired by the international swimrun race series OTILLO (island to island), originating in Sweden in 2006,  SwimRun USA is pleased to bring this epic event to the Pacific Northwest.

Situated on Orcas Island, the largest of the San Juan Islands, this adventure will be an instant hit with those looking for their next big challenge.  Endless trails, panoramic views and crystal clear lakes serving swim crossings, this course will test each and every team to its core.

Remaining true to the originators of the ÖTILLÖ, San Juan Islands SwimRun is a two-person team event. (Limited slots are available for a special, solo athlete category.) Not a relay, teammates must race the entire course together. Rules permit swim aids such as hand paddles, pull buoys, wetsuits and even swim fins to name a few. Certain safety gear is mandated by race rules and hydration and race fuel can be carried too, but what one starts with, so too must they finish with. Changing from trail shoes to swim fins, or tending to awkward gear can chew up valuable time. Having the right teammate and equipment can make all the difference.

The Long Course will feature 18 miles of trail running and 2.5 miles of swimming broken up over 25 different sections, 13 runs, and 12 swims. The race starts at Camp Moran with a dash and splash across Cascade Lake before taking athletes on trails over to Rosario Marina.

Are you ready to climb? You will do the majority of your running on trails, broken up by pristine lake swim crossings, through Moran State Park and up to the summit of Mount Constitution, the tallest peak in the San Juans. Your effort will be rewarded with breathtaking views of the San Juans, of the mainland and of Canada!

The next few miles are downhill, with swim crossings of the Twin Lakes, before another climb starts up to Mount Pickett. Your return route will take you past Mountain and Cascade Lakes before finishing at Camp Moran.

The Short Course and Solo will be 8+ miles of running and 1.5+ miles of swimming broken up over 13 different sections, 7 runs, and 6 swims. This course will likely take faster teams at least 2-2.5 hours to complete. Be prepared for a challenge!

To register for this event click on this link.

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USAT Invites You to Try a Tri! https://university.trisports.com/2018/02/08/ironman-invites-you-to-try-a-tri/ https://university.trisports.com/2018/02/08/ironman-invites-you-to-try-a-tri/#respond Thu, 08 Feb 2018 19:09:59 +0000 https://university.trisports.com/?p=8759 ]]>

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