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  • How to Enhance Triathlon Endurance

    How to Enhance Triathlon Endurance

    It is not a surprising fact that attending a triathlon event requires intensive training on three major axes: physical training (especially endurance), proper dieting and mental training. If physical training and dieting will help us get in shape and achieve a high endurance level, mental training is just as important, because it helps us overcome our limitations, challenges that can occur during a triathlon event. Unlike a marathon, triathlons are multi-sporting events that require the completion of no less than three sequential and continuous endurance events. The most common combination of sporting events included in triathlon is:

    • - Swimming;
    • - Cycling;
    • - Running.

    Obviously, you need to excel in each of these sports, which means you will probably need to train at least three times harder than for a usual sporting event (like a marathon for example). The key word of any triathlon training is ENDURANCE. Building a high level of endurance will surely help you maintain a steady rhythm though all three events and achieve the best possible results. Triathlons are actually a challenge between how to preserve your energy and how to consume it. This is not really about building strategies to beat the opponents or using tactics to get the lead, unless you are very close to the finish line and the race is tight. Triathlons are all about individual pacing. Therefore, here are three factors you should consider when competing in a triathlon event:

    Phase 1 – Know your opponents

    Knowing your opponents is sometimes the best strategy during a triathlon event. Especially if this is a local event, there is a high chance that you compete with the same people every year. We are sure you keep track of the best competitors, so you know what to expect. Of course, there can always be surprise performances, but you can also take everyone by surprise!

    • - When the race starts, make sure you notice the competitors around you, especially those in your age category. Although it is hard to keep track of everyone, make sure you observe them during transition. Always be aware of your position and try to maintain a fast pace.

     

    Phase 2 – Choose the best pace and strategy

    Your endurance levels are very important, especially when you get to the end of the second – start of the third event. Consider what stage of the race are you in. when it is early, it is the right time to notice competitors and come up with strategies. Observe and learn from your competitors in order to calculate your next move:

      • - Breathing
      • - Overall form
      • - Strengths
      • - Weaknesses
      • - Strategy

     

    Phase 3 – Make your move and be the first to cross the finish line

    Your exertion level is crucial in a triathlon event. If you are already above your race pace, don’t even think about attacking for the entire race. Slow down and recover your pace. However, if you have a high level of endurance, you can maintain this pace, but only if you have similar competitors.

    Passing your competitor should be a well calculated moment. Here are three great tips:

    • - Move up on your competitor on a portion of the course that favors your individual ability.
    • - Take advantage of every second.
    • - Move up slowly, make it effortless. Never sprint them! Make sure you notice their reaction; this will dictate your next move!

    These are just few aspects related to attending a triathlon. Of course, as you gain experience, you will come across more complex aspects of triathlon training. However, anyway you look at it, you are already a winner!

  • 101 Guide for First Time Marathoners

    101 Guide for First Time Marathoners



    Completing a marathon is not the easiest task, especially if you are a beginner. A marathon is the perfect challenge if you want to test your limits, but also a test for your competition spirit, since you will have to compete with hundreds of other participants. Preparing for a marathon requires you to go through a series of steps; you will find some of them easy if you have run before, others more difficult.

    All in all, running a marathon is not about getting the best time or about overcoming your limitations. It matters that you get to the finish line. Therefore, you don’t need extreme training or maximum efforts – just constant training. Because running a marathon means you have to be patient, active, balanced, cooler, and calmer. Get ready to experience a unique competition, especially when you get to the moment when you feel you just cannot go further and another boost of energy takes you to the last miles…

    The beginning is easy… all you have is to run J. However, a certain pace has to be established. Choose a training level that still allows you to maintain a conversation. Everything more than that is just physical exhaustion.

    • - Train at least three times a week, for at least 40 minutes.
    • - Try to increase the distance once a week, along with time allotted for training (up to 1.5 – 2 hours without pause).
    • - Sprints are not required during a marathon, where the duration of the running is more important. Therefore, save sprints for the last few steps to the finish line.



    Running a marathon is obviously more than jogging. You will have to enhance your resistance, considering the fact that you will have to run up to 26 miles/50 kilometres during a marathon. Running on long distances requires uniform moves and dozed efforts. Therefore, you should consider strengthen your upper body, back muscles, in order to prevent overstressing.

    • - For optimum training results, vary training sessions. The results will improve, as well as your motivation. Try new running routes and vary the length of the training and the distances.



    An important part of any marathon training is resting. You cannot expect any progresses without constant training and proper rest. Making an effort and resting are like the Ying and Yang of marathon training. You need to incorporate both for success.

    The following step is choosing your equipment. Although you don’t need many things, remember that for a marathoner, quality shoes can make the difference between a pleasant marathon experience and a nightmare. We are talking about dozens of kilometers and it is obvious you will need to wear very good running shoes. There are many brands available. Some of the issues you need to consider when purchasing running shoes are:

    • - Weight;
    • - Foot shape;
    • - Running style;
    • - Location of the marathon, terrain.



    Finally, but not less important, remember that marathon training should always be well organised. Therefore, make sure you write down all the training, your times, distances achieved every day.

      • - Plan carefully the trainings over the course of the week. You don’t want to find reasons to postpone marathon training!

    That’s all for now… Are you ready to test your running skills?

  • Top Foods for Perfect Abs

    Top Foods for Perfect Abs

    ‘Belly fat’ – one of the most disturbing verdicts when it comes to self-assessing our body in the mirror. There is one universal truth: when it comes to belly fat, we all want less of it. It doesn’t matter if you are overweight or you have a normal weight, belly fat always finds a way to creep in...

    Fat storage in the abdominal area can occur in two ways:

    a)    Subcutaneous fat, which is right under the skin.

    b)    Visceral fat, which accumulates around the vital organs (lungs, heart, liver), pelvis and of course, abdomen.

    Besides the outstanding number of exercises you can do for ‘melting’ belly fat, you should probably know that there are certain foods that can help you fasten the process of reducing belly fat. Recent researches indicate that people who reduce the caloric intake but they don’t include in their diet nutritious foods are 2 times more likely to accumulate abdominal fat than people who eat more calories per day but they choose nutritious foods. In addition, it is a well known fact that if you switch to a low calorie diet, bloating can occur, because your metabolic rate will be suddenly lowered.

    OK, so we will make a top three best foods for perfect abs. however, do not expect to get perfect abs simply by including these foods in your diet. An effective approach of eliminating belly fat includes a proper diet and lots of exercising. Therefore, take note of the following information; add some boosting abs exercises and here you go: a complete recipe for perfect abs!

      1. 1. Carbohydrates and proteins   A healthy diet should include at least 50% complex carbohydrates, usually contained by fruits and vegetables – beans, brown rice, bananas, nuts, and oats. While the calories intake is low, you will be provided with a high nutritional value. Try to avoid simple carbohydrates in form of refined sugars, like pastries, biscuits, chocolate, pizza, soft drinks or prepared foods or sauces.Proteins should have a balanced presence in the diet: around 25%. Too much protein in the diet can lead to kidney problems, while a poor amount of protein leads to weight excess. Therefore, you only need to choose quality proteins, obtained from lean sources, including:Fish;Fat-free or low-fat dairy products;

        Beef;

        Poultry without the skin;

        Eggs;

        Sea food.

     

      1. 2. Dietary fibers    Dietary fibers have a very important role in reducing belly fat. Firstly, fibers can improve the digestion process, by moving the food faster though the digestive system. As a result, a lower calorie intake will occur. Moreover, fibers create a sensation of fullness, which prevents you from excess eating. It is recommended that fibers are consumed in small portions over the course of the day, in order to prevent gas accumulation.

     

      1. 3. Foods that include Omega 3    Monounsaturated fats and Omega 3 represent no danger for your abdominal area. Fish, tofu, nuts or walnuts are an excellent source of Omega 3. Monounsaturated fatty acids can be found in avocados, olives, dark (all natural chocolate) or peanuts. Pay attention to the saturated fats from fried foods! – they have ZERO nutritional value and will surely lead to a rapid increase of your belly fat.Learning more about how to reduce belly fat is the first step in achieving that flat stomach you have always dreamed of, but also a healthy body. Once the fat is lost you are just around the corner from attaining the ultimate challenge: six pack abs!
  • Best Foods for Your Body & Mind – Summer Detoxifying

    Best Foods for Your Body & Mind – Summer Detoxifying

     

    When was the last time you reviewed your diet? Was it New Year’s Eve, when you decided you will switch to healthy food? Or was it last week, when you looked yourself in the mirror and the extra pounds depicted a completely different You?

    Most of the times, we get caught in the daily routine, focusing on everything but our diet. Therefore, we start abusing our body: we don’t get enough rest, we don’t exercise enough and we eat all sorts of unhealthy foods. Meanwhile toxins from such foods accumulate in our body, weakening the immunitary system.

    Detoxifying the body is just as important as regular exercise or a balanced diet. If you lack energy, if you are constantly tired or you find it hard to focus on daily activities, perhaps it’s a sign that your body is oversaturated with toxins. You don’t need expensive treatments in order to remove toxins from your body. With a little bit of research, you will learn that you can detoxify your body by using some simple, natural remedies.

    • Plain water with lemon

    Well supermodels actual know what they are doing when they drink plain water with lemon. Lemons are an excellent source of vitamin C, which fastens the fat burning process and detoxifies the body. In addition, a glass of water and lemon juice improves digestion. Avoid adding sugar, honey or other sweeteners.

    lemon-water

    • Fresh fruits

    All contain vitamins, fibers and antioxidants, which makes them perfect for any detoxification process. Replace snacks and sodas with fresh fruits and you will immediately start noticing the difference.

    Fresh Fruit

    • Whole grain cereals

    Are an essential part of the detoxification process. They are rich in nutrients and antioxidants. Moreover, fibers improve digestion and they help eliminate body toxins.

    Whole Grain Cereals

    • Sorrel

    Is most of the times ignored by consumers. However, it has a number of qualities when it comes to nutrients and even curative powers. Sorrel contains iron, vitamins and oxalic acid, which gives it a sour–like taste. Sorrel can be added in soups, purees but also in salads. This will protect your cells from the free radicals and will clean you liver from toxins. Moreover, sorrel is also a natural laxative.

    Sorrel

    • Garlic

    Although garlic doesn’t smell so nice, it has a very good effect on the digestion and helps cleaning the liver. Garlic can also improve the overall functioning of the circulatory system; it has an antibiotic effect and protects the body against cancerous agents.

    Garlic

    • Beetroot

    Acts like a detoxifying agent for the liver, supporting it to burn the accumulated fats much faster. The fibers from beetroot can lead to an increase of antioxidant enzymes in the liver, thus eliminating toxins from the body. The best thing about the beetroot is that although is sweet, it has a relatively low number of calories and it maintains its properties regardless the way you prepare it.

    Beets

     

    Well, perhaps it is time to switch to a healthier lifestyle! So this summer take action and detoxify your body, see how good you will feel and look! However, this is only the beginning! You also need to change your diet, start going to the gym and opt for some supplements to restore the nutritional balance in your body. Why wait for the New Year to change your life? Start today!

  • Some Interesting Facts

    Did you know that the amount of additional muscle you'll be able to build if you drink protein shakes before and after each workout is 87%!

    The percentage of total body muscle the average man loses between the ages of 24 and 50 can be as much as 10% if he doesn't lift weights.

    So get into that Gym and pick up some steel!! You'll increase your strength by 19% if you do your cardio AFTER lifting weights. If you want tighter sleeves then don't start your workout on the Treadmill!

    The morning is the best time of day to train if you want to increase endurance. So set that alarm clock an hour earlier and get your session in before you start the rest of your day!

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