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Bird Dog Exercise Execution

Instructions on how to execute a Bird Dog Exercise by Bodyfeed Triathlon Coaching

Versão em Português Strengthen Your Back and Core Muscles Bird dog is a core strengthening exercise that works both abdominal and back muscles. It requires a little more coordination than other beginner level back exercises. And to do this exercise well, you'll need to keep your body posture steady as you lift your arm and leg. You'll also need to concentrate on the way in which you perform the bird dog exercise. Here Is How to Do the Bird Dog Exercise, for Beginners Assume The Start Position: Get onto your hands…

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Become A Strong Runner

Team Bodyfeed Running At Track & Field Workout

Versão em Português 5 Straight exercises to become a better runner For you to do well in running, your workouts should not be limited to spreadsheets, which tell you how many miles you need to run each day and how intense. When you start investing in the stride, it is important that your exercise program also include strength training exercises because they are responsible for keeping your body and muscles ready to withstand the impact that the stroke brings to your joints. But what are the best exercises when it…

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Principals Of Triathlon Training

Principals Of Triathlon Training

Introduction To Triathlon Training [gtranslate] Training in general is about creating adaptation which leads to improvement. Workout loads (workout volume times workout intensity) is a way of quantifying the stimulus you take on that your body attempts to adapt to it. Whether you’re training for a sprint triathlon, Olympic distance, or a half or full Ironman, the actual workouts in your calendar are just the tip of the iceberg, the must important piece if the how you plan not just your workouts but your hole season Stress In terms of…

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Functional Training For Runners

This Training Helps A Lot In Injury Prevention. [gtranslate] Functional training has been gaining more and more space as an alternative muscle-building option among athletes. In this way, training helps a lot in injury prevention, as well as being a great substitute for those who do not like or do not have time for conventional gyms. For beginners, this type of training is effective in sets that last from fifteen minutes, an exercise accessible to all, which Coach Eddie Keller defines as the "minimum" to gain strength: "For those who…

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Learn More About Lactate Threshold

Team Bodyfeed Triathlon Coaching Running at local 5K race

For most trained athletes this is similar to the maximum effort they can maintain for an hour [gtranslate] Lactate Threshold Pace, Heart Rate, and Power all refer to the maximum effort you’re able to maintain while your body can still remove the lactate acid being used by the muscles. Going above this threshold effort will result in a “burn” in the muscles and, after a few minutes, require stopping or slowing in order for the body to clear the lactate acid. As endurance athletes, we want to go as fast…

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IRONMAN 70.3 Training Plan

IRONMAN 70.3 Triathlon can be seriously tough [gtranslate] Its proven that athletes who work with a coach are more likely to see greater progress and goal achievements than athletes who train on their own. The 1.2 mile swim, 56 mile bike and 13.1 mile run offer a challenging day for athletes of any ability. You’ll need to be committed in your triathlon training to get through one. Our 10-16 hours per week IRONMAN 70.3 also knowing by HALF IRONMAN Distance Training Plan can be designed for expert athletes and first…

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Are You Familiar With Key Workout ?

Does Your Day By Day Sometimes Get Conflicted With Your Training Plan ? [gtranslate] Lot athletes receive their Training Plans and get confused on what to do especially if they have two different workouts on same day, not just that... you have to make that fit in into a busy work schedule and family duty's. The first thing I recommend is... if possible separate those workouts, execute one workout early in the morning before leaving to work and second workout latter in the day ! By doing that, will be able…

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Balance: Three Disciplines – Family, Work, Personal Commitments

Balance: Three Disciplines - Family, Work, Personal Commitments

Family, Work, Personal Commitments [gtranslate] This is usually the biggest challenge of our addictive sport. How to balance the training of three disciplines (at least 2 times a week) with family, work and other personal commitments. For this, we can follow some recommendations: Pedal at home Using a trainer or  roller (a device that turns your bike into a stationary bike) is a fantastic way to develop your cycling. It's more convenient and takes less time than getting out on the road, especially on weekdays. It is about maximizing your…

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Sprint Triathlon Training Plan

Always wanted to compete in a triathlon, but don't know where to start? [gtranslate] Don't sweat it! Bodyfeed Triathlon Coaching have the right Triathlon Training Plan for you, our programs will take you from casual exerciser to endurance athlete in just three months. It's the perfect preparation for a Sprint Distance Triathlon (that's a 0.6-mile swim, 12.4-mile bike ride, and a 3.1-mile run) Our 6-8 hours per week Sprint Distance Triathlon Training Plan is designed for athletes starting out in triathlon or in the lead up to sprint distance racing.…

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A Bit About HIIT Workout

A Bit about HIIT Workout

High Intensity Interval Training (HIIT) has become a popular way to burn more fat. It's a training method that has been effective for many people [gtranslate] What Is HIIT? HIIT is a training idea in which low to moderate intensity intervals are alternated with high intensity intervals. HIIT can be applied to running or to exercises such as squatting. HIIT is considered to be much more effective than normal cardio because the intensity is higher and you are able to increase both your aerobic and anaerobic endurance while burning more…

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A Systematic Approach Of Training

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Something that is “systematic” is characterized by order and planning [gtranslate] A systematic approach means methodically following a fixed plan step by step and that is what Bodyfeed Triathlon Coaching offer to you. For the triathlete, a systematic approach to training will best enable you to accomplish your goals, while minimizing the risk of injury. Examples of Unsystematic Training There are all kinds of ways triathletes test the wisdom of systematic training. Typically, they pay the price for doing so. For example, you decide to start doing triathlons and you set…

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Symptoms Of Overtraining

Symptoms That Indicate Overtraining

Do You Know What Is Overtraining ? [gtranslate] Overtraining can be described as a point where a person may have a decrease in performance and plateauing as a result from failure to consistently perform at a certain level or training load exceeds their recovery capacity. They cease making progress, and can even begin to lose strength and fitness. Some points you should observe in their day to day : 1. Heart rate in a state of overtraining, heart rate at rest the athlete usually rise. 2. frequent Headquarters the insatiable…

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Difference Between Aerobic and Anaerobic

Team Bodyfeed Triathlon Coaching Running at local 5K race

What’s the difference between aerobic and anaerobic workout? [gtranslate] Probably it isn’t the first time you hear about aerobic exercise and anaerobic exercise. What’s the difference between aerobic and anaerobic workout?! Surely, you’ve heard about these terms many times before. I am sure that many of you know the difference between aerobic and anaerobic effort, but I am pretty sure that there are many of you who still don’t know the difference between the two types of training. So I decided to talk briefly about the difference between aerobic and…

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Fix Common Muscular Imbalances

>Offseason is the perfect time for multisport athletes to switch up workout routines and focus on building functional strength [gtranslate] To target common areas of weakness, including the core, glutes, hips and hamstrings, United States Olympic Committee Sport Physiologist Eric Lawson recommends seven key exercises to add to your weekly routine — three times a week during the offseason and once a week in-season. Each exercise works to fix unilateral leg deficits, correct other muscular imbalances and improve economy of movement. Single-Leg Squat HOW TO DO IT: Stand in front…

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Yoga Poses To Develop Strong Arms

best yoga poses

Chaturanga Dandasana ... as one the most challenging movements in yoga [gtranslate] It's also one that's notoriously performed incorrectly most often. So why is it that so many yogis struggle with this pose? The key is building up enough arm strength, so that the hips and chest stay lifted as you lower down, while the elbows stay hugged in at your sides. Often called the "low pushup," Chaturanga (aka Four-Limbed Staff Pose) proves tricky without a solid core and well-developed shoulder and arm muscles. But a proper Chaturanga in your…

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The Importantance Of Warm Up And Cool Down

why you should stretch

How do you minimize soreness and improve your fitness leve [gtranslate] By adding warm-up stretches and exercises before beginning activity, you'll not only decrease muscle soreness, you'll also increase flexibility and range of motion around a joint. Bodyfeed Endurance Training says "Progression is certainly the key for stretches and exercises in combination with the intensity level involved in your selected activities". Lower intensity stretches and exercises should gradually progress toward more demanding activity followed by a cool-down recovery period. Let's take a closer look at the components of warm-up and…

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Anaerobic Threshold

Anaerobic threshold (AT) is a frequently used term that sometimes causes a little confusion [gtranslate] What is the AT and how can you use it to run faster? For starters, the AT is an extremely reliable and powerful predictor of performance in aerobic exercise. To explore further, I will begin with a brief, oversimplified, review of physiology. Muscles can "burn" glucose two ways, aerobically ("with oxygen") and anaerobically ("without oxygen"). Both systems generate a temporary energy store, called ATP, which in turn produces mechanical work. However, there are some major…

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Need time for training ? Here is some tips

Team Bodyfeed Running At Track & Field Workout

It is true that pros have it easier when it comes to finding the time to train, race and recover [gtranslate] They sure have it easier than parents with full time jobs who try tackle a training regiment. Pro or not, every triathlete with children and family responsibilities  must find a way to balance. Here are some tricks to balancing my training with parenthood: •    Long Day Child Swap: If you don’t have time every single week for that long ride or run, every other week will add huge benefits…

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Controlling Exercise Intensity

How to Control Exercise Intensity [gtranslate] By monitoring your heart rate during exercise, you can scientifically measure with great accuracy the effort your body expends during exercise. Using your heart rate monitor and conducting your Spinning program workouts according to the guidelines of the Spinning Energy Zones will enable you and your students to design a program that balances stress and rest, aerobic and anaerobic exercise, and enables continual improvements in fitness without compromising health. Following a sensible workout schedule and measuring exertion levels can help to prevent exhaustion, burnout,…

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Training Plan vs Coaching

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Training Plans vs. Coaching [gtranslate] Will discuss the differences between using training plans and hiring a coach as well as outline the benefits and drawbacks of each one. Furthermore, at the end of the discussion there will be few statements by athletes as to why they chose to work with a coach or chose to go with a training plan, so you can make sure you choosing the best for you. First and foremost it must be stated that training plans are not coaching and athletes following a training plan…

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What Are Cramps ? How To Prevent Cramps

A muscle cramp, technically, occurs when your muscle tightens and shortens causing a sudden severe pain [gtranslate] Muscle cramps generally result from overexertion and dehydration. When you don't have enough fluid in your system, it leads to an electrolyte imbalance that causes your muscles to cramp up. Electrolytes are minerals such as sodium, magnesium, calcium and potassium that help the cells to function normally. An imbalance occurs when we have too much or too little of one or more electrolytes in our system. The main electrolytes affecting muscle cramping are…

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Missing Training

You are going to need to adjust your training program at times [gtranslate] Whether you train with a coach, on your own, or use a pre-written program, you are going to need to adjust your training program at times. General fatigue, lack of time, and life in general will always play a role in preventing training and missing training days. So what do you do? The good news is a few days missed will not affect training at all. It will throw you off a little both physically and mentally…

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Planning A Triathlon Season

10 Tips for Triathlon Season Planning [gtranslate] Signing up for races is easy: You need to have your credit card handy and hit submit after you fill out your registration. I find that many athletes jump the gun when signing up for races and do not consider the time, money and energy that it takes to participate in a race. In addition to the effort required to train for a race, an athlete needs mental toughness to face obstacles and setbacks. But more than anything, the athlete must pick the…

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Free Fartlek Training

Fartlek Training [gtranslate] Fartlek, developed in the 1930's, comes from the Swedish for 'Speed Play' and combines continuous and interval training. Fartlek allows the athlete to run at varying intensity levels over distances of their choice. This type of training stresses both the aerobic and anaerobic energy pathways. Fartlek for Runners The following are a selection of fartlek sessions: Watson Fartlek Suitable for 10k, 5k, 3k and cross country. 10 minutes warm up Stride hard for 4 minutes with 1 minute jog recovery - repeat 8 times 10 minute cool…

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Muscle Imbalance and Common Overuse Injuries

muscle imbalances

An Overuse Injury And Muscle Imbalance In Sports Ss Very Common [gtranslate] Pain in the front of the knee, patellofemoral pain syndrome, patella tendon strain, hamstring strain, hip strain and rotator cuff strain are conditions I treat on regular bases in my population of athletes. An overuse injury is difficult to diagnosis because of their gradual onset and intermittent pain. The most common cause of an overuse injury in athletes is muscle dysfunction. Muscle is the best force attenuator in the body. They initiate movements, slows down movements, and control…

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Recovery Rules

You can only train as hard as you can rest [gtranslate] Rest is good. If you feel tired you probably are tired. Rest is part of the training Recovery between sessions is not all about the duration, intensity and physiological effort of your cycling sessions. Recovery is influenced by many other factors. Simple influences may be diet, hydration and sleep. More complex issues concern work and family stress. You need to be aware of the influence of your individual lifestyle on your recovery. If it is clear that you are…

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Training Periods for Triathletes

Team Bodyfeed Triathlon Coaching Cycling at Sarasota-Bradenton Triathlon Fest

Training Periods  by  Bodyfeed Triathlon Coaching [gtranslate] Most training seasons begins with the Prep Phase,  preparation training and adaptation then moves into what I call the Base Phase, Build I & Build II Phases, Peak Phase,  Taper Phase or  Race Week dependent on what distance athlete is training for and  Transition Phase. Each of these periodization cycles represents a phase of training with specific physiological, technical, intensity loads, transition training and percentage of total season volume. Prep Phase The Prep Phase last 3 weeks and is there to prepare the athlete…

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