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Triathlon: Start to Finish 24 Weeks to an Endurance Triathlon von Huddle, Paul (eBook)

  • Erscheinungsdatum: 09.09.2016
  • Verlag: Meyer & Meyer
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Triathlon: Start to Finish

The 24-week training program is laid out in four six-week increments. This represents the day-by-day, week-by-week work to be done in preparing for a successful long-distance triathlon. Okay, you've finished your first short-distance triathlon, maybe even an Olympic distance or half-distance triathlon. Now it's time to up the ante and go further and faster. Paul Huddle and Roch Frey are up to the challenge. Longer workouts, balancing work, family, and training, adding speed work, recovery, and the mental game are all essential when you decide to move up to the long distance. No one has more training or racing experience than Roch and Paul. They will get you to your target race healthy, happy, and ready for more. Guaranteed. During his twelve-year career as a professional triathlete, Paul Huddle finished over twenty long-distance events and well over 300 triathlons. As a partner in Multisports.com, Huddle is involved in production, administration, and instruction at triathlon camps and clinics all over the world. A former professional triathlete from Canada, Roch Frey has been involved with triathlon for over twenty years. After winning the Canadian Long Course National Championships in 1993, he turned to full-time coaching and combined forces with Paul Huddle, Paula Newby-Fraser, and John Duke to create Multisports.com. Formerly the editor-in-chief of Triathlete Maga-zine, T.J. Murphy is now editor of CitySports Magazine in San Francisco and a regular contributor to Ironmanlive.com. He finished four Ironman® events, including the Ironman® Hawaii in 2000.

Produktinformationen

    Format: PDF
    Kopierschutz: watermark
    Seitenzahl: 192
    Erscheinungsdatum: 09.09.2016
    Sprache: Englisch
    ISBN: 9781782557548
    Verlag: Meyer & Meyer
    Größe: 5485 kBytes
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Triathlon: Start to Finish

Drills and Workouts

It's now time to talk about the drills and workouts specific to each discipline. Since we're assuming you have a solid triathlon background, most of this should be review.
Swimming

Swimming is the most challenging discipline of the three in the area of technique. As we mentioned earlier, the best favor you can do yourself before launching into this program is to learn how to swim correctly. Swimming classes, triathlon camps, seminars like Terry Laughlin's "Fish-like Swimming" workshops, and Masters swimming programs are almost necessities for those coming into long distance training without a good swimming background. Videos are another option. Check the Resources chapter for information.

The race clock is not the only thing to be concerned with when finishing the swim at a long-distance triathlon. For most of us, performing well in the swim means getting out of the water having used as little energy as possible. With lots of hard biking and running on the to-do list, every calorie spared is precious. Greater efficiency is your goal when it comes to swim training.

When in doubt, favor technique over speed. Throughout the 24-week program, we'll ask you to continue to drill yourself on the basics and to continue to monitor your form. Here's a description of the basics:

Swim Drills

Kick with your arms at your side. Focus on keeping the body in one plane of water... press the chest forward to help keep the hips up, keep the head down (do not bury the chin, however). When you need a breath, roll to one side or the other, take the breath, and then roll slowly and smoothly back to your stomach. For most people, this is the hardest of the freestyle drills to master.

Kick on your side. Keeping your chin, cheek or ear into your shoulder and your right arm outstretched in front of you, kick on your right side. The left arm rests on your side, with your left hand on your hip; your left arm will break the surface of the water. Follow the same pattern on the left side of your body.

Kick from side to side (S2S). Starting on one side, do a series of 6-9 kicks with your legs, then recover the arm resting on your side to the top of your stroke and meet the other hand (known as catch up) and pull through to the other side.

Catch-up (C/U). Without any pause at the back end of the stroke, pull one arm through a complete stroke cycle and have one hand meet the other prior to starting the next stroke cycle.

Cheating Catch-up, also called FREESTYLE or SWIM - The actual swimming style we want to see... the end result. Just as the left hand passes the head, start moving the right side of your hip to the other side, and begin pulling with the right arm. The left arm should enter the water before the right arm is more than one-third of the way through its pull.

It's important to maintain horizontal body positioning in the water while rolling from one side to the other. Breathe to the left as you pull your left arm, and to the right as you pull your right arm. If you need additional breaths before rotating from one side to another, that is fine. Just try not to breathe as you recover one of your arms.

Focused drills need to be part of every swim workout, because it's more important to swim efficiently than to swim fast. Every bit of the energy you save in those first 2.4 miles will be needed later. Masters Swimming programs and workshops like Total Immersion will help a lot.

Swim Technique Checklist

Head

Looking down and slightly forward. Water level between c

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