Hornet Juice

Everyone wants that impossibly toned six pack. That’s just one benefit of a good abdominal workout. A stronger core will protect your back from injuries and discomfort, improve your posture and work wonders for your running, cycling and swimming form. The core muscle groups truly support the rest of your body–when they are strong everything else is stronger too.

Here is a great ab workout that will strengthen your back and core. Try to do it three times a week (no more, no less) for a perfectly toned midsection. Give yourself about an hour to complete these, without rushing yourself. You should try to do at least two repetitions of each.

Pedal the Bike
Lie on your back and bring your hands behind your head. Bend your knees at about a 90 degree angle and pull one knee to your chest while extending the other just above the floor. Touch your knee with the opposite elbow as it comes to your chest. Alternate as though you are pedaling a bike. This is great for your oblique abdominal muscles. Do as many as you can until it begins to hurt and then do ten or twenty more.

Leg Lifts
Lay on an exercise mat and hold your legs together. Lift them slowly until they are perpendicular with the floor, creating a 90 degree angle. Slowly lower them back to the floor, but don’t let them touch. Repeat until it begins to hurt and then do ten or twenty more if you can.

Be a Baller
Invest in an exercise ball–if you haven’t already. This is an excellent tool for working your core muscles. Sit on your exercise ball and roll down until your lower back and hips are resting on the ball. Bend your knees at a 90 degree angle and use your feet for support. Slowly raise your head into a moderate crunch, keeping your back in a straight line (don’t slump). Work up to three repetitions of 20 or more.

Pulse Lifts
This is similar to the leg lift, but instead of raising and lowering your legs, keep them extended in the air at a 90 degree angle with the floor. With your hands under your tail bone, pull your navel into the floor as you lift your torso a few inches into the air. Do three sets of 20 or so, working up into higher repetitions.

Fly High
Position yourself on all fours, with your hands and knees hip and shoulder-width apart. Keep your neck and shoulders relaxed as you lift opposite arm and leg until they are parallel with the ground. Hold for about ten seconds and slowly lower. Alternate sides in three sets of 20. Remember to stay balanced and keep your abs engaged the whole time.

Side Crunch
Lay on your left side with your left arm extended on the floor in front of you for support and your right arm resting behind your head. Keep your body straight and your ankles together as you slowly lift your head and feet into the air simultaneously. This creates a side crunch that targets hard to reach muscles in your core. Do two or three sets of 20 and then repeat on your right side.

If you are new to triathlons, you might be wondering what the different race distances are, and which one is for you. There are a variety of choices, from the shorter sprint and Olympic distances to the longer and much more demanding half and full Iron Man races. When you are starting out it’s wise to consider the distances of a race before you register. You could find yourself in over your head before the swim portion is over (no pun intended) if you haven’t trained properly and built up your experience level. Give yourself time to build up to longer distances. However, with the right training program, you will be able to try one or all of them based on your ability level and style.

Sprint
The sprint distance is a good choice for beginners. While you might get passed by a few (hundred) people your first race, it’s a nice distance to get your feet wet. The transitions can be hard enough without being totally exhausted on top of everything. This race isn’t just for beginners, however. Most sprint distance triathlons are between a quarter-mile and a half-mile for the swim, ten to 12 miles on a bike, and usually the final leg consists of three miles of running. Top athletes complete these races at a sprint pace (hence the name). Everyone else chooses a pace that suits their fitness level. You will find the casual and the competitive athletes together in a sprint distance race.

Olympic
This race is not a bad choice for the intermediate triathlete, as it is long enough to add a bit of a challenge yet still short enough for someone new to the sport. If you have a few sprint distance races under your belt, the Olympic distance might suit you—particularly if you enjoy a slower pace. This race gets its name from the fact that it is the distance used in the Olympic competitions. It is double the Sprint distances, with a one and a half kilometer swim (just under a mile), and a 40 kilometer bike ride (just under 25 miles) and finally a 10 kilometer run (or just over 6 miles). This race is also known as the international distance, as it is recognized by an international audience in the Olympic Games.

Half Iron Man
Upping the ante once again, the Half Iron Man is double the Olympic distance with the exception of the swim portion. If you want to try this distance, it’s important to train properly. A few sprint and Olympic distance races will help you get ready for the 1.2 mile swim, 56 miles on a bike and a half marathon (13.1 miles) in those running shoes. This is not a beginner’s race, and requires a respectable amount of training.

Iron Man
The granddaddy of them all, this race is the endurance athlete’s ultimate challenge. To do an Iron Man is to join an elite club of athletes. You can bet that the 2.4 mile swim, 112 miles in the saddle and full marathon run—all together in one long race is something to be respected. There is a good reason why this race is named the Iron Man. Training for this race will leave you in as good of shape as you could possibly hope for. Anything more would have to be called the “Insane Man”. Many a triathlete has their sites set on this auspicious race. Although it won’t happen over night, most healthy adults can take the Iron Man challenge. This race takes an immense amount of dedication, training time and energy. If you decide to take a bit off of this race, make sure you are prepared to chew it! It’s not for everyone, but it is a great challenge for those who are looking for one unlike anything else.

When considering different distances, it’s wise to consider how much time you have to dedicate to your training program. You should always consult with a doctor before starting any new training, and pay close attention to your heart rate. If you have always like shorter faster races, don’t force yourself to do an Iron Man. Instead, consider trying to win a sprint distance triathlon. However, if you prefer longer slower distances it is still wise to work your way up to the longer distances, starting with a few sprint and Olympic distances. That experience will help you have smooth transitions and a comfortable race. Above all, when you register for a race, make sure you are prepared or you will have enough time to prepare for it. Don’t throw yourself into a race that you aren’t going to be able to finish. The triathlon is a fun sport. Allow yourself to enjoy it by choosing a distance that is right for you.

When you start off on your journey into the world of the triathlon, you might not even be aware that there is such a thing as a triathlon bike. But as you earn your stripes at a few races, you will be sure to notice the distinct aero bars of a time trial bike and the forward stance of the other riders. This is what makes a triathlon bike different than a road bike. Looking over the different specifications and their benefits, you will be able to decide if the investment in a triathlon bike is right for you.

Seat Tubes
This is the biggest difference between a road bike and a triathlon bike. With a forward position of about 75 degrees, this unique seat tube helps during a multi-sport race in a few ways. It creates a more aerodynamic form for a rider, but it also puts more of the work load onto your quadriceps muscles. You don’t use this part of your leg as much while running, so your other leg muscles will be fresher when the last leg of the race occurs.

Wheel Size
Another difference between a road bike and a triathlon bike is in the wheels. The traditional bike usually comes with 700c wheels. A triathlon bike has 650c wheels, which are lighter and tend to accelerate with less effort. If you are tall, you might prefer the 700c wheels, which are more proportional to larger riders.

Aerodynamics
The triathlon bike trumps a road bike in aerodynamics. The road bike has a seat tube angle of 72 degrees, lending the rider a more upright position. This is key for bike handling skills such as cornering, sprinting and climbing. If you are an avid cyclist as well as a triathlete, you might prefer to invest in a quality road bike if you spend more time at cycling races than triathlons. However, if you are sold on the triathlon, you will enjoy a faster, easier race on a triathlon bike because of the forward seat tube and aero bars, which both create better aerodynamics.

Conversion
If you want the best of both worlds and you are on a budget, there is a way to convert a road bike into a triathlon bike. You will need to invest in a forward seat post and some aero bars. This is useful for time trials, if you compete in that type of race as well. Unless you are very good at tinkering with bikes, you will want to take your road bike to a bike shop to have it professionally converted. If you watch how they do it you might be able to switch back and forth on your own from road to triathlon settings.

Distance
Depending on the type of racing you want to do, a road bike might still be a better choice than a triathlon bike. The Iron Man, for instance, is a very long race. You might lose the benefits of the aerodynamic position if 112 miles is just to far to be comfortable. The road bike’s seat post provides a more comfortable, upright position. If you are doing a sprint distance race, or an Olympic distance, you might really notice the benefits of a triathlon bike or a converted road bike.

Materials
When it comes to road bikes and triathlon bikes, the materials that the frame is built from can make a huge difference in the bike’s performance. If you are doing shorter races, or you weigh more than 150 pounds, steel or aluminum frames will give you the stability, spring and support that you need. These materials are also more affordable choices than carbon fiber or titanium frames. Though they cost more, these selections are great for their feather-light weight and shock absorption capabilities. If you are doing longer races, like the half or full Iron Man, you will be glad you spent the extra money on a carbon fiber or titanium frame. These bikes are quite the investment, but the added comfort can make the price tag worth it—especially for lighter riders.

The most important thing when buying a new bike, whether you decide the road bike or the triathlon bike is the one for you is to find knowledgeable sales staff to help you find a good bike to suit your body type, racing style and budget. Shop around to find the best information, not necessarily the best price. At the end of the day, don’t let your bike stop you from competing in a triathlon. There will always be someone with a better bike than you—that’s the nature of the game. Don’t let it be the reason you don’t play. Get out there on whatever bike you can afford and have fun.

Many triathletes choose to join a triathlon club. Camraderie, training tips, motivation, new friends and a more organized training schedule are only some of the benefits. However, triathlon clubs are not created equal. Before you cough up membership dues, make sure a potential triathlon club offers you these essentials:

1. Online Resources
A good triathlon club will offer a good online support system. Forums are a great way to learn more about the sport and pick your fellow triathlete’s brains. Beyond that, there should be an easy-to-use website that posts upcoming training sessions and…

2. Social Events
Another benefit to the triathlon club is the chance to mix and mingle with like-minded athletes. Look for a club that offers BBQ’s, super bowl parties, holiday parties and other fun get-togethers.

3. Loot
Most triathlon clubs are sponsored by some kind of vendor. You should be able to get a discounted price on that sponsor’s product, be it a wetsuit, bike or running gear. Get the most out of that sponsorship–that’s what it’s there for!

4. Clinics
A good triathlon club is always striving to improve their member’s ability level. Be it a swim, bike or running clinic, make sure that your club offers them and try not to miss them! They will improve your performance and your overall experience too!

5. Organization
Monthly meetings are the mark of a good triathlon club. Any less frequent than that is welcoming chaos and disorder. You don’t need to attend each meeting, but you should always have that option to get information on upcoming events, races and more.

If you can’t find a triathlon club in your area, (or one that stands up to these standards) it might be time to start your own!

Some triathletes choose to warm up right in the water before a race. This works in warmer weather, but it can cause your muscles to tighten up even more when you leave the water to prepare for the start. Here is a warm up that you can do out of the water, when it’s just too cold to spend too much time in before the race.

Swing your arms forward and backward, alternating from right to left.
Swing your arms horizontally from side to side (again alternating from right to left). Rotate your shoulders forward and backward a few times.
Jog in place.
Spin on a trainer.
Repeat arm swings and shoulder rolls.
Stretch (your regular routine)

Right before the race, be sure to immerse your whole body in the water so you won’t be too shocked by the temperature. This will help you get a good start to the race. You don’t want to be sputtering and gasping right out of the gate.

If you do this pre-race warmup, you will be primed and ready to put all those hours of training to the test!

If you travel a lot for work, training can seem impossible–especially for triathletes. You can run almost anywhere, but what about swimming and biking? Though it does take some extra planning and a lot of dedication, training for a triathlon can be done even when you’re away on business. Here’s how:

Concentrate on running when you can’t find a local gym or YMCA to swim at. If you do find one, try to get a half hour on a stationary bike as well.

Get a set of calisthenics that you can do in your hotel room, and be sure to keep up with your stretching–even when you can’t find the time to train at all. This will keep your muscles and joints healthy and rested for the next training session.

Save your per-diem and buy healthy foods at a grocery store. Even a frozen dinner can be much healthier than a restaurant meal, and it will save you a few hours to train as well. If your company won’t let you pocket the per-diem for meals, buy gift cards at a restaurant that you can use back at home.

These tips won’t make you the most popular guy at the office, but your training schedule won’t be derailed. You will still have lunches and meetings to build rapport and spend time with your travel buddies. If you do end up kicking back with them at the end of the day, with these tips you will know that you’ve earned that beer fair and square.

Also known as your anaerobic threshold, your lactic acid threshold is the key to running, cycling and swimming faster. When you start to feel the lactic acid twinge in your muscles during a workout, you know you have reached this trheshold. The science behind this threshold relates to your VO2 max, or the point at which your body is able to process oxygen most efficiently. A typical person’s lactate threshold occurs at about 60% of their VO2 max. A professional athlete can get their threshold up to 90% of their VO2 max. How do they get it there?

Intervals
Run longer intervals at race pace with a three minute recovery walk or jog in between. Build up from five intervals to 15 over a few months. This will increase your lactate threshold slowly yet surely.

Tempo Runs
Warm up and then build up to your lactate threshold. Once you reach it, try to maintain the pace for 10 minutes or longer. When you have held out as long as you can, do a nice slow cool down. Try to push the length of time that you run at your lactate threshold pace, adding a few minutes over a month or two at a time.

These training techniques should be taken slowly. You can’t get the results overnight, so follow the guidelines and you will be able to safely and effectively increase your lactate threshold.

Ear ye, Ear ye. Triathletes spend their fair share of time in the water, and with that can come a variety of uncomfortable issues. The king of these is indisputably swimmer’s ear. You will know you have it if you have pain that builds over a day or two in your ear. If it hurts to touch your ear, your ear feels a bit itchy and looks red, you probably have swimmer’s ear. More aggravated cases will result in fluid draining from your ear, ringing, fever and even trouble hearing. Once you have swimmer’s ear, the only thing to do is head to the doctor’s office for antibiotic drops.

However, there are a few things that you can do to prevent this ailment common to swimmers. Anything you can do to keep water out of your ears is a great start. Invest in earplugs–especially in open water swims where water may be polluted. Clean your ears out with q tips daily, but be careful not to go too far into your ear canal as this can be harmful. A swim cap used in addition to ear plugs can also help keep your ears dry and thus protected from swimmer’s ear.

Your training is already a pain in the legs, arms, shoulders, feet and butt. Don’t let it be a pain in the ear too!

Top Triathlete and HJ Guest Blogger Bill Scanlan’s second article on the Triathlete Recessionista.

Eating for three?

Last week I wrote about ways to save money and become a better swimmer, biker and runner. This week I will venture into triathlon’s fourth discipline – eating; and share a few tips on how to eat better, save money and ultimately race faster.

Triathlete’s are prolific eaters. You need only ask my ever-patient wife for proof of this. To this day she still looks on in horror as yet another meal – fit for six – is rapidly demolished by none other than myself in the space of a few terrifying and gory minutes.

Here are a few ideas that Claire and I have come up with to stop the bank manager from repossessing the house while also keeping my ever-demanding stomach full at the same time.

Hop into whole foods

Delicious, fresh and whole foods are great for you, taste fantastic and don’t cost the earth. Steer clear of over-priced packaged foods and instead go for anything natural and fresh. If possible, you can buy local produce direct from farmers who sell at local markets. Your body will thank you for it. The more fresh and whole foods you eat, the better you will feel and the better you will perform as an athlete. These days Claire and I eat enough fresh fruit and vegetables to make Popeye envious and we both feel great because of it.

Bake your own bars

There are a heap of great sports nutrition bars on the market these days but unfortunately often they can be quite expensive. If you are into long-course racing and you regularly need to eat a lot on your long rides then relying on pre-packaged bars can cause some serious damage to your weekly budget. Since we have been together Claire has become an expert in preparing beautiful home-made energy bars and biscuits that have kept me going through many a long training session. She uses ingredients like oats, dried fruits, nuts, seeds, quinoa flour, honey, fruit juice, cinnamon and soya protein powder.

Be flexible, you don’t have to prepare the exact same product each time. As long as you have a good combination of natural ingredients and some good carbohydrates, protein and fats then you will be ready to roll. Home-made bars are all natural, fresh, and relatively cheap. And they taste great. Claire’s biscuits have become legendary among my local ride buddies and nowadays I have to pack enough in my jersey pockets to satisfy not just my hunger but also that of all my friends!

Get into gels

If you want to be even more adventurous you can even get into the business of making your own energy gels. It is not that difficult, all you need are some good natural sweeteners such as fresh honey, brown rice syrup, molasses (great for potassium), agave nectar and the like. You can add some good quality sea salt for sodium if it is going to be hot and some natural flavors like vanilla extract if you like the taste. Mix combinations of these ingredients together and pour them into a gel flask and you will have a great source of simple sugars and complex carbohydrates that will keep you powering along on your next bike or run session. The combination of natural ingredients with no artificial additives is not only good for you but also a lot cheaper than buying pre-made energy gels. As an added bonus you will be helping the environment at the same time by cutting down on waste packets.

Happy training and healthy eating.

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Bill Scanlan is an elite triathlete with over ten years of racing and training experience. Bill has raced extensively in Australia, Asia and Europe and has twice completed the Ironman World Triathlon Championships held in Hawaii. Through his travels and interactions with other athletes and coaches, Bill has gained a great deal of insight into what it takes to compete at an elite level while at the same time managing work, life and family commitments. Bill has recently turned professional and is now aiming to compete at the highest level within the sport. You can contact Bill at bill (at) breakyourlimits.com or follow his journey at www.breakyourlimits.com.