January

Happy New Year !

Here are January's tips to kick start the New Year and of course the Duathlon Series.

Hopefully all your admin should be done now from last month/year and all your equipment is ready for action come the first race of 2012.

Now the Christmas period is over normal training at the Aqua Splash will resume as will the Spin sessions at Body Rox to take advantage of these sessions as well as an entry fee free Pedal Power Duathlon /Triathlon series join the club. On top of this your club membership will automatically allow you to attend the Ben Bright (British Olympic Triathlon Coach )Training Weekend for FREE. Get involved join up.!!!

Duathlons are great races to do before the water warms up and swimming is put in the mix and there are two key elements that can be taken forward to the warmer months from the winter duathlons, they are Brick Sessions and Transition (T1&T2) practice.
Brick sessions are a must for us as triathlete's / duathlete's .After a ride jog easy off the bike for about 15min. If you are attending the clubs spin sessions it would be a good idea to run on the treadmill after the session then warm down.
For your T1sessions put your helmet on before un racking your bike, make sure your bike shoes are open enough for you to slip your feet in easily. T2 sessions remember to dismount before the dismount line and to rack the bike before removing your helmet again have your run shoes ready for foot entry. Hassle free. When wheeling your bike around try not to have to much contact with it . One hand on the saddle should suffice, holding saddle and handle bars could result in a much slower transission. There will be a more detailed transission section in a couple of months.

Core work is a must over the "off " season hit your core from all angle don't just do sit ups and don't forget to strengthen your lower back. Your core is what will keep you stable on the bike and upright on the run.

This winter has so far been relatively mild however we should still wrap up when outside training to help prevent injury and the onset of colds. Wear breathable layers that will allow your body to regulate temperature and wick moisture away.

Club La Santa is always a good place to head for a week of quality training in the winter time. There are Swim camps and Tri camps available that are well structured and very worth while. Check out the Club La Santa web site for further details.

Total Triathlon Camp in Fuerteventura is almost full! If you want to get away in March for Top quality training and advice don't miss out and head for the link on the home page.

If you are looking for a free training plan for sprint or olympic distances then take a look at 220 triathlon mag's 12 week plan

Over doing your training will not do you any favours it's January !!!

Train Smart.

December

Maintenance of your equipment: Bike, Shoes, Wetsuit, Water-bottles. Targets and training.

Give your bike a once over, is everything functioning as it should and are moving parts moving smoothly? Pedals working as they should to release your shoe?

Tyres and brake pads, are they worn? If in doubt book your bike in for a service at your preferred bike shop/mechanic. Give it a clean before you take it in.

Shoes. Both bike and run. How are these looking? Give them a hand wash and dry out. If they are too far gone then it's time to get some new ones before the season begins as this will allow you time to wear them in and find out if they cause blisters etc.

Cleats should be cleaned and replaced if worn.

Wetsuit. Do you know where it is? Hopefully its hanging up in a dark dry place on a suit hanger. If not then give is a good wash and a thorough rinse make sure it's dry and hang it up as above.

Bottles. After a season of racing and training water bottles if not looked after will go mouldy. Throw them away and invest in a few new ones.

Targets. Training. Strengthen your weaknesses.... see training section of the site.
Pick a race or even a few and make them your target events for 2012.

Make the most of your training time /sessions. Not all have to be 60 min long. Quality is better than quantity. Always include a good warm up and warm down in each session.
There is no point in getting your runners on pressing "start" on your HR monitor and doing 10k at race pace straight off every time you run for instance, or every time you run you time your run and try and beat it every time.

Rest! Rest! Rest! Yes believe it or not you will accomplish more of your goals in the coming season if you rest instead of doing something every day. 1 or 2 rest days a week is good as well as training in 3/4/5 or 6 week blocks then having an entire week of super easy sessions.

Enjoy!!