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Triathlon The Complete Training ManualTriathlon The Complete Training Manual

Triathlon The Complete Training Manual

Triathlon The Complete Training Manual

Triathlon – The Complete Training Manual', brought to you by 220 Triathlon magazine, gives you the techniques and tactics to become the best triathlete you can be. This 148-page special edition will speed up your swim, bike and run without you expending any more energy. In short, effortless speed. Inside you'll discover… > Chrissie Wellington's exclusive 16-page guide to the open-water > Step-by-step underwater front-crawl masterclass > Save time on the hills with climbing and descending bike tips > Master transitions one and two > Interval and treadmill sessions to fire up your run > The ultimate multisport gym workout > Recovery techniques and tools to train harder next time > How to make the most of heart rate monitors and power meters > And much, much more

Country:
United Kingdom
Language:
English
Publisher:
Immediate Media Company London Limited
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R155,39

IN THIS ISSUE

access_time1 min.
from the editor…

Welcome to Triathlon – The Complete Training Manual, brought to you by 220 Triathlon, the UK’s most respected (29 years old and counting) and arguably the world’s best triathlon magazine. Within 148 pages of essential advice, you’ll discover everything you need to improve your performance, whether you’re new to our wonderful sport or an experienced Ironman. Our mission statement for this special-edition is to speed you up and save energy. That’s why the majority of what follows focuses on refining your technique, whether that’s in the pool, open water, out on the open roads or pounding the pavements. In short, effortless speed. Enjoy the read… and transforming your performance in 2018. THREE STEPS TO REACHING YOUR GOALS OPEN-WATER SWIMMING The legend that is Chrissie Wellington shows you how to master outdoor swimming, from…

access_time5 min.
tips from the top triathletes

“There’s no definitive number for optimal cadence, but I’d recommend between 90 and 100rpm” TIPS FROM THE TOP #1 TIM DON “There’s no definitive number for optimal cadence, but I’d recommend always looking to stay between 90 and 100rpm. You also need to be smart with your gears. There’s no point using a really low gear and then struggling to get up a hill or coasting down the other side in too high a gear. I use a Polar to measure my cadence, speed and a host of other data that I can then download and analyse afterwards. “I’d also highlight the importance of not being caught short of energy during the run. It’s easier to take on water and calories while riding, so make the most of this stage to refuel and rehydrate…

access_time4 min.
smoother stronger swimming

VISUALISING THE CORRECT that makes a good stroke technique is difficult, which is why so many triathletes find improving their swim such a struggle. Misinterpreting advice is easily done if your knowledge of stroke technique is limited. In turn, training with bad technique restricts the amount of progress you can expect to make. Over the next few features, we’ll help you to overcome this problem. We’ve shot a collection of underwater photographs showing you the key movements in front crawl. Seeing things from this angle will help you to understand the adjustments you need to make. We’ll take you step-by-step through the front-crawl stroke, covering points such as breathing, the leg kick and the timing of the stroke. Just make sure you pay full attention as we’ll provide you with a clear…

access_time5 min.
scull and feel

IN THIS FEATURE, we’ll focus on the drills that’ll improve your hold on the water, allowing you to gain greater purchase and leverage from your hands and arms. We’ll also look at how to reduce effort and increase propulsion. Firstly, though, it’s relevant to answer a few key questions that always crop up with regard to drills and, in particular, propulsion drills… Q. Are drills really that beneficial? A. They’re essential for swimmers of all levels, mainly because they allow key component parts of the stroke to be isolated and worked on. Often drills are challenging both in terms of coordination and effort, and performing them shouldn’t be regarded as a slow, easy option. If performed correctly, the drills can be done at a good pace and rhythm. Q. How do you practise drills? A.…

access_time4 min.
balance & rotation

WHEN IT COMES to cycling, much is made of manoeuvring yourself into a streamlined position. The aim? To reduce frontal profile, cut drag and move faster. The same is true when it comes to swim propulsion. By making yourself as aerodynamic as possible, you save energy and increase speed; in fact, it’s perhaps even more important than on the bike as water is 750 times denser than air. So how do you achieve a more speed-friendly position? That’s a good question… LEARN TO RELAX Starting from the top, you don’t need us to tell you how important it is to swim with a sense of relaxation. This relatively straightforward aspect of swimming frequently eludes many triathletes because of an impending sense of urgency and intensity to keep up or increase swimming speed.…

access_time5 min.
arm recovery

YOUR ARM RECOVERY adds a great deal to the momentum and rhythm of your front-crawl stroke, and drills that train you to position your elbows and hands correctly will improve your arm recovery and maximise your forward propulsion. In some cases, a smooth arm recovery can drastically reduce your triathlon swim times, whether that’s over super-sprint distance of 400m or the behemoth that is a 3.8km Ironman swim. The problem is, arm recovery is often overlooked by triathletes trying to refine their stroke, probably because it takes place out of the water. Out of sight, out of mind and all that. But that’s a big mistake as it’s a primary component of the front-crawl stroke. In addition to the obvious – namely, returning your arm to the water – your arm recovery…

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