Understanding how to train with the proper intensity represents a critical skill for any triathlete, no matter how accomplished you are. Going at a rate too low can dilute your training and fail to prepare you for the actual race conditions. Conversely, pushing too hard during certain workouts creates a clear imbalance and disallows your body to adapt properly to that portion of the race for which you are training. Either way, not knowing your level of intensity can devalue the workout you thought you had planned so well.

To solve this situation, you should seriously consider purchasing a heart rate monitor. Most triathletes swear by these, using them to get immediate feedback during the bike or run portion of their daily training. Integrating the use of a monitor lets you stay within a prerequisite zone, one that gives your body the correct amount of work for that given task. If you can gauge your intensity in real-time you can make the needed adjustments so that your workout is maximized and ultimately relevant. Any time spent working out should always be good time, as preparing for triathlons is hard enough without wasting precious hours training in incorrect ways.

The monitor itself normally consists of two parts: a strap with a sensor that goes around your upper torso, near the heart, and a watch you wear on your wrist that communicates the information as you train. Most are entirely comfortable and do not inhibit your training in any way. Some more expensive versions offer only a watch piece.

Therefore, you would do yourself a true favor to purchase and get acclimated to a heart rate monitor. You don't need to spend a bundle to get the basics you need, so make the investment and watch your bike and run training improve almost immediately. You'll love it on race day.

Pictures of professional triathletes mounted on bikes that resemble rocket ships grace the pages inside virtually every triathlon magazine. These images, while presented there to support the article or to advertise the product, serve an additional function, one that is not necessarily intended: they inspire budding triathletes to be just like the pros. As a result, when beginning triathletes enter the sport, they confront a multitude of decisions, with one of the most prominent being what type of bike to buy.

Generally speaking, as you first start out, never spend a huge amount of money on any gear, let alone a bike. Borrow one or buy one used. Ride a hybrid. Do something rather than spend a month's wages on a bike you may only ride once. Basically, try the sport first. If you fall in love with it, then invest in it.

Now, if you do decide the sport is for you, then you must choose between a road bike and a tri bike. The road bike is normally the best choice, especially for the recreational triathlete who competes for himself, as it is built to be considerably more flexible than a time trial bike. Road bikes work better when riding in packs, cornering, and climbing, and they are constructed for a more upright position, making shifting and pedal transfer easier. Therefore, the bike offers quite a wide range of services for any rider. Conversely, a tri bike, made for flatter surfaces and predicated on the need for speed, forces the rider down into the aero position the majority of the time. The positioning is less comfortable but far more aerodynamic, thus creating faster times. The geometry of the tri bike also places more emphasis on the hamstrings during pedaling, which leaves more energy in the quadriceps, which is of critical importance when transitioning to the run.

Overall, you need to evaluate your goals and commitments. If you are dedicated to triathlon and want to compete and train regularly, then a tri bike may work for you. If you want to ride leisurely with friends and compete in some smaller, less rigorous events and train part time, throw some aero bars on the road bike and stick with that.

Countless people join the sport of triathlon each year. Many become severely addicted and grow into everyday trainers with long-range goals. Others, however, struggle and fail, competing in only one before selling their bikes and using their swim goggles for protective eyewear on home improvement projects. Any person who has ever been involved in a triathlon can understand why people become attached, but the harder concept to comprehend is why some quit so early. A good possibility is that they simply did not plan well at the beginning, thus setting themselves up for failure.

To plan properly, that is once you have decided to go all in and actually do a race, whether it is a sprint, Olympic, Half Iron or Full Iron, you must select the best time frame for training. To begin, pick a race that is at least twelve weeks away. Anything closer will cramp your training and prevent your body from being totally prepared. Race day then will be a nightmare, for attempting a triathlon when being undertrained rarely results in that warm, fuzzy feeling needed to come back again and again.

Next, generate a training pace that allows your body to adjust. Throwing yourself into a massive workout will hurt your body, which again sours the experience. Ease into a pattern that has logical, safe increments. This will give your body time to rest, recover, and progress, and it will let you feel more accomplished and confident as the race date grows closer.

Finally, when scheduling your workouts, plan all of your swims first. Time in the water, either in the pool or open water, is the most difficult to attain, so make swimming your planning priority. Training for the running and the biking can be done just about any place at any time, so fill those in once you have mapped out your aquatic times.

If you begin early and establish a realistic plan that takes into consideration both time and patience, you stand a far better chance of enjoying the actual race. The goal of a triathlon is to get you to come back and be a true member of the sport, so plan well and you can change your life in ways you previously didn't think you could.

People get bored very easily. That is a fact that is about as certain as death and taxes. Think about the high school kid who falls asleep during a forty-minute lecture on the Italian Renaissance or the security guard who drifts off during the graveyard shift. When a person experiences something that spans a long period of time and offers no alterations or adjustments, there exists no possible way for a legitimate focus to occur. As a result, body and mind change course, looking to either rest from exhaustion or re-stimulate itself with something else.

Training for triathlon is no different. While following a detailed, structured workout schedule will give you the format to stay consistent, doing the same routine day after day will result in two situations: a serious loss of mental motivation and a seemingly unbreakable physical plateau.

Mentally, when you continually change your patterns, the brain stays sharp, as it constantly has a new goal to reach. You provide the stimulus your brain requires to keep your body moving in a manner that permits progress. For example, using a swim workout based on stroke count one day, always working to lengthen the body's reach to reduce the number of strokes it takes to cover a given distance, and the next day swimming against the clock, a place where strokes are less important and time rules, provides you with a different set of challenges. Your brain avoids the patternization that generates boredom and fatigue.

Likewise, physically, if you can repeatedly alter your goals, you can keep your body from reaching those plateaus that stunt growth. Confusing the muscles, making them work similar groups in a variety of ways, dodges the monotony of identical workouts. For example, running an endless string of treadmill workouts will never produce the long-range results you need. Instead, get outside and hit the trails or do a track workout. Try plyometrics or Kenpo. Mix in multiple variations that will strengthen the muscles while keeping them fresh and stimulated.

Overall, you will be a happier triathlete if you mix it up. Failing to do so will not only hurt your performance, but also it will take away the pure joy associated with the sport. Keep yourself mentally and physically excited and vary those workouts as much as possible.

After months of training, the night before a triathlon can be one riddled with anticipation and nervousness. You often wonder if you have done enough to prepare for what will soon come. Yet all the worry and concern the night before will do absolutely nothing, for nothing can be done to better you physically except for a good night's rest. Instead of mentally destroying yourself with unanswerable questions, focus on getting organized and prepared. Doing so will let your race morning flow easily, with little to no stress. The last thing you want is to concern yourself with all the minute details that distract you from your real purpose, which is to swim, bike, and run as best you can.

First, the night before, take the time to thoroughly pack your triathlon bag. Include such items as goggles, swim suit/wetsuit, socks, towels, bike helmet, shorts, racing top, sunglasses, sunscreen, petroleum jelly, nutritional supplements, money, race information, a permanent marker, sneakers, bike shoes, bike repair kit, water bottles, a hat, a watch, race number, tool kit, and fresh clothing for afterward. In fact, write out a detailed checklist prior to starting. This way you will not forget any needed gear. Nothing could be worse than beginning your walk down to the water for the ocean swim, only to find that you have forgotten your goggles.

Next, the morning of the race, arrive early and register as soon as possible. Once that is done, take the time to properly plan out your transition area. Consider how many transitions the race has, as some will have one common area while others will have two. Either way, organize the area so that you can rhythmically get in and out. Have a place to drop the wetsuit and towel off before throwing on your biking gear. Make sure you have your race number pinned to your jersey or on a race belt that you strap around your waist. Put your stuff in a logical order, one that you have hopefully practiced before race day.

Finally, once the transition area is set, head out onto the course to look around. If you arrived a day or two early, you should have already hopped in the water for a short swim and ridden a few miles on the actual bike course. If not, take the time to get comfortable with the race course itself. Talk to other competitors about what they see or know; you'll find that triathletes as a group are highly supportive and will share readily. Overall, get there early so that all the hard work and dedication you invested in the previous months can come to fruition. Make the moments leading up to the race relaxed and enjoyable, not stressful and panicked.

Although some beginning triathletes perceive the bike to be the easiest portion of a triathlon, casually viewing it as a restful period between a tough swim and difficult run, nothing could be farther from the truth. The fact is that you can entirely alter your race performance with a strong bike; conversely, you can seriously hinder the outcome with a poor cycling section. Truthfully, when it comes to triathlon training, nothing beats time in the saddle.

But, spending training hours on your bike does not always equate with success. Just jumping on and turning those pedals incessantly will not guarantee individual improvement; in fact, unless you pay close attention to how you are riding, you probably won't see the type of progress you deserve.

So, how do you cycle better? First, understand that most people have a dominant cycling leg, as they push harder with one over the other, which creates an imbalance in the pedal stroke. Using one-legged drills on stationary bikes helps to eliminate this problem, so make sure the training you complete addresses the issue of balance in the stroke to maximize your output.

Second, train for the race you intend to ride. Too many people think they need to log endless miles, which is not the case if you plan on doing a sprint triathlon. Likewise, don't focus on speed alone when training for the 180 km of an Ironman. Specify your efforts to reflect what the end result will be.

Finally, address your form on the bike. You must get into the most consistently aerodynamic position as possible while still being able to maximize power. For longer rides, a more upright position is needed to give you better comfort over a long distance, whereas in a shorter time trial you can use the aerobar position to streamline your body and, despite the reduced comfort, decrease the time spent on the bike.

If you work to analyze how you are cycling rather than simply getting out and riding, you will discover that your potential is certainly greater than you imagined. Training isn't always about the time invested, but more about quality injected. Be specific and reflective in your approach, and it will pay off on race day.

Open water swimming, especially for a beginning triathlete, represents a stern test, one that extends well beyond the physical challenge presented during pool training. With currents, waves, chop, other triathletes, cold temperatures, and poor visibility, ocean or lake swims can intimidate a triathlete, all the while extracting excessive amounts of energy and confidence. So, the need to get out and practice in open water prior to race day is critical.

Yet all too often people forget one skill that will destroy an open water swim: sighting. No one, no matter how advanced or accomplished you are, swims in a straight line in open water. The ocean floor, if you can even see it, has no lane markings, and no lane lines will exist to keep you headed toward the finish. Instead, knowing that swimmers, if left alone and without ever sighting, will swim in a large circle, you can see the need to practice finding your way in open water.

Whether training in a pool or in the ocean, any triathlete can work on sighting. First, pick a point in the distance: a buoy, the end line, a rock formation, etc. Then, as you swim, practice slightly pulling your head up—just enough for your goggles to be above the water every few strokes to find that marker and readjust your line. You should look forward at the bottom of your rotation to see your target, twist to the side to breathe, and then re-enter into your regular rhythm.

Another drill to practice sighting while working in a pool is to swim half a length with your head held out of the water, and then resume your regular stroke until the wall, doing the same thing on the return trip. Complete this as a set of 200 to 300 meters. Sighting will make your open water experience much more enjoyable, as you will likely swim the line closest to the finish. Your body will not be too happy if you swim in zig zags, forcing it to cover 1,000 meters for a 700 meter swim.

In the end, sighting practice will let you understand the old advice of your geometry teacher: the shortest distance between two points is a straight line. Not only will your teacher be proud, but your body will applaud your efforts when it comes time to hop on that bike.

Successful triathletes are master planners. Each time they hit the pool or road, they have a specific goal in mind for that given session, and that goal is directly related to the end result they wish to attain. They pay close attention to detail and listen intently to their bodies, as remaining healthy through training is just as important as making adequate progressions. Basically, they spend time preparing to train so that time in training is never wasted or misused.

So, when setting up a daily, weekly, or monthly schedule, reflect on what exactly you wish to do and how you can best accomplish that given your set of circumstances and talents. Consider the following tips when devising your sessions.

Be Specific: Know what your end result will be. Are you working toward completing a sprint triathlon? Then do not spend hours and hours running endless miles. Instead, prepare for the needed distance. Likewise, if you are attempting a half-iron, don't cut yourself off at five miles on long run days. Make sure that the workouts you implement match the eventual competition.

Making Progressions: Your body will respond to training, and it naturally will improve; however, if you allow it to plateau and you do not schedule moderate progressions as your training continues, your body will never make the needed adjustments to reach your end goal. Thus, make sure you design safe increments that will encourage your body to progress, yet be careful not to over do it too quickly.

Reversibility: While you should never allow training to engulf and overtake your life, making time for daily workouts is important if you wish to succeed. Being dedicated will reward you, but being inconsistent will destroy you. Taking too much time off will reverse all the work you have done, essentially collapsing the base you built. Starting all over is just plain hard.

In the end, well-planned sessions that you complete consistently will give you a positive result. Remember, a triathlon is not about winning, as you hit that course trying to prove something to yourself. Give yourself the best chance by being organized and disciplined.

If you're into both reggae music and running, why not combine the two? In the Reggae Marathon, you can. This annual event takes place on the coastline of Negril, Jamaica. Beginners and professionals alike can get in on the competition and entertainment of the Reggae Marathon.

Considered one of the world's finest beaches, the tropical atmosphere of Negril is appealing to many. The Reggae Marathon includes a full marathon and a half marathon event. The course leads through the village and offers beautiful scenery of green pastures and plant life. While this is a fairly mild course open to participation from beginners, any marathon event requires some training beforehand. With that in mind, before the event, start looking for the best gear for the race and try it out while you are training. This way, when you get to the actual event, you will be comfortable and can concentrate on the race.

Negril, Jamaica has a tropical climate. Weather, for the most part, is warm and humid. Therefore, thin, breathable clothing will be beneficial. Short sleeves and thin running shorts are ideal. When considering clothing, think about pockets, as plenty of pocket-sized hydration packs will be handed out at various stations. These consist of a water and Gatorade mix. Also, don't forget the sunscreen. It helps if clothing is treated with sun protection.

Shoes for this event should have good grip for running, but not too thick. Thicker traction is best for snowy and icy conditions, none of which you will find in Negril. Running shoes for the Reggae Marathon also should be lightweight, so as not to weigh the feet down. Besides, you likely will want to hear the drums in the blaring Reggae music, rather than the pounding of your shoes on the pavement.

Breathability is a must in running shoes for a Jamaica marathon. Because of the hot and humid weather, precaution against feet getting too warm is a must. This means socks also should be thin and breathable. If your hair is long, consider a bun or ponytail to keep from getting hot.

SOURCE:
http://reggaemarathon.com

All three sections of a triathlon are grueling both physically and psychologically. Swimming forces you to not only deal with your physical ability to cut the water, but it mentally challenges you to stay focused through the unpredictability of open water. Cycling, which is physically more challenging in terms of maximum heart rate, gives no physical break following the swim, and it requires intense mental attention as you must manipulate a machine at high rates of speed.

Running, the third and final stage, however, trumps both in its physiological and psychological demands. Runners tax their bodies like no other athlete, as evidence by the long wait periods between major races. No runner can compete at high distance levels week after week like a cyclist can. No runner can perform the multi-faceted workouts in repetitive fashion that a swimmer can.

Runners must be acutely aware of their situations. Injury prevention is critical when building a running base for a triathlon, as overuse problems stemming from too much volume too quickly or insufficient rest can destroy any person's triathlon season. As far as elite runners go, they spend roughly 25% less time training than their counterparts in swimming and cycling.

Psychologically, the run can mentally hinder any ill-prepared triathlete. As the final stage, the run not only pushes your fatigued body, but it also sternly challenges your mind. Your mentality is stressed from the moment you hit the water, so as you enter the last phase, your brain is tired. Training yourself psychologically, knowing how to handle your body, playing mental tricks to keep focused, understanding how to overcome your brain's desire to ease up, will provide you with great returns come race day.

Overall, be smart about your run training on both levels. Set reachable goals that will allow your body to make small, manageable strides. Along the way, pay attention to how you respond psychologically to the difficulties you face. Knowing how to handle your brain on race day may prove to be the difference for you.

So many new triathletes begin their training by seeing the actual race as three separate events with small respites in between, called transitions. However, no matter how long you spend in a transition zone, whether it is a rapid change or leisurely switch, you will find that the events are anything but separate. Instead, you need to perceive the race as a flowing endurance test that has three key alterations, and you must, without question, create moments in your training that reflect the transitioning nature of a triathlon.

Incorporating the brick, when one event in training is immediately followed by another, will not only simulate what it takes to organizationally get yourself from one stage to the next, but it will also more importantly get your body comfortable with the psychological and physiological alterations you must endure. Generally speaking, the change between the swim and the bike is a relatively simple one. The primary muscles used in the swim are not the major muscle groups required to get moving on the bike; therefore, the body does not experience tremendous stress in this situation, so the need to practice this change is minimal in regards to the transition between the bike and the run.

Using a brick format to train for the switch from biking to running represents a critical aspect to any person's triathlon preparation. While both disciplines clearly focus on the legs, both use the muscles differently. The circular motion involved in biking contrasts with the more linear movements performed in running. Often times when triathletes jump off the bike and begin the run, their legs grow wobbly and weak, as the muscles take time to shake out and redefine their job. Without practicing this change, you are setting yourself up for failure in transition number two. Yet, if you integrate a quality brick workout into your regimen once a week, your body will reward you with a more seamless, pain-free transition.

So, make time to put in a solid ride immediately followed by a decent run. Start small and build the bricks as your endurance base improves. You'll feel the difference come race day.

As time passes and you fall in love with triathlons, you will begin to ponder upgrading your competitive gear. Now that your body is fit and you have stopped merely wanting to finish and have instead replaced that goal with ones more focused on success and time, you will need to take a look at every aspect of your training and competition.

If your actual workout regimen suits your lifestyle and your fitness level has solidified, then you need to examine your gear. Everything from your choice of swimwear to your body positioning on the bike to the type of shoe you use must come under close scrutiny.

In the swim, if you have been competing with either a bulky, non-productive wetsuit or without one at all, you are losing precious seconds. While it is widely held knowledge that you will never win a triathlon during the swim portion, you can certainly lose it. Thus, buy a high quality swim skin or wetsuit that permits you to cut the water and maintain good flexibility. A good wetsuit can take off almost 1:30 over an Olympic triathlon swim.

On the bike, utilizing standard handlebars forces your body into an upright position too often. Seeking to become more aerodynamically inclined, you should upgrade by installing aerobars. Learning to ride properly with aerobars will save you between 3:30 and 4:40 in an Olympic triathlon depending on the type of course you encounter. Upgrade your wheels from standard to aero wheels and you will shave another 1:00 to 1:15 off your time.

Finally, on the run, running in your trainers can actually slow you down. Instead, in order to save almost a minute's time in an Olympic race, leave your trainers in the transition and wear a pair of racing flats. They take a little getting used to, but they will quicken your step and make you feel mentally faster.

If your wallet will allow you to, and your body says it's time to, begin your upgrades. You'll taste more success and fall deeper in love with each race you do.

The Denver area is home to many marathons. One quickly gaining momentum is the Colorado Colfax Marathon. The Colorado Colfax Marathon runs along Denver's famous Colfax Avenue, starting at Denver City Park, circling through an area just past Wadsworth Avenue in the city of Lakewood, and ending up back at the City Park Pavilion in Denver. The full marathon is about 26 miles long. There's also the option of running the half marathon. Kids in K - 8th grade also can run in the non-competitive Colorado Kids Marathon Mile.

All Colorado Colfax Marathon races are open to varied levels of expertise. Using the relay team strategy is welcome for those running for fun, for a business, or for a charitable cause. This is where friends or business partners team up and tag each consecutive racer at certain intervals of the race.

Terrain for the Colorado Colfax Marathon races is mostly asphalt, since the whole length of the main race extends down Colfax Avenue. In this race, suitable for beginners, expert training is not required. However, before running any race, of course, a person should always check with their physician, as well as prepare their body for the new physical activity.

Denver's weather is a bit unpredictable in the Spring, when this event is usually held. Weather could be sunny and mild or it could even be raining or snowing. If you're coming from out of town to participate in this race, be sure you have running gear suitable for varied weather conditions. Running shoes should have slip-proof technology (in case of rain or snow) with traction that is suitable for flat terrain. They also should be lightweight, so that feet and legs don't tire easily. A windbreaker also is a good idea, in case it gets breezy.

SOURCES
http://www.coloradocolfaxmarathon.org/

Lake Tahoe Marathon Week is full of excitement. If you're an outdoor adventure and race enthusiast, this is the event for you. It happens once a year, so if you plan in advance, you'll have plenty of time for training. Events at Lake Tahoe Marathon Week include running, jogging, walking, swimming, kayaking, paddling, golfing and biking. Some races are for fun, while others are very competitive. This is an event for everyone, including kids, people with strollers and those in wheelchairs.

Even if you'll be doing the fun races, it still is a good idea to train yourself and prepare your body for the day of the marathon races. This way, you can be sure your body is ready. Now's the time to get out your favorite pair of running shorts (or buy a new pair), running shoes and moisture-wicking shirt. Don your gear and get training.

Just walking, jogging or running around the neighborhood is a great way to get started. You can later add more intensity to your training, depending on your plans for the marathon. Always remember to stretch and warm up before starting the more vigorous exercises. Hopefully you've timed it so that Lake Tahoe Marathon Week begins soon after your training is done. That way your body is in optimal shape to complete the marathon activities you have chosen.

Before heading to Lake Tahoe Marathon Week, be sure you've got some great running shoes to match your event. A good, all-around shoe for this event is one equipped for walking, running, jogging, biking and boating. It will be difficult to change shoes if you transition from one even to the next, so be sure to pick a shoe that is good for all of your events.

Look for shoes that not only have good traction but also have excellent shock absorption. The traction is needed for the foot action, as well as the biking and boating. The shoes also need to be lightweight for easy movement. A variety of running shoes will fall in this category. Just be sure to pay attention to all the features.

Source:
http://www.laketahoemarathon.com/indexframes.html

Running a marathon is not always for the professionals. Beginners also can get in on the fun. A good starter marathon is the Newport Marathon on the Oregon coast. While this is a good qualifying race for the Boston marathon, the Newport Marathon is calm enough for novices. This race is mainly on flat terrain, with just one small hill that's about 40 feet high. The path is pretty much asphalt. In this simple, but fun marathon, runners can experience the great scenery of Yaquina Bay State Park. The supposed haunted lighthouse is another popular feature. This is where the race starts.

Since the terrain is not exactly rough, the best shoes are those that are designed for asphalt and city life. They also should be lightweight, durable enough for running, and should have an active, but comfortable fit. High performance walking shoes often will work for a race like this.

Getting back to the race, runners can expect very short hills through the city of Newport. Run from the bay to the neighborhoods. City houses, shops, as well as a fishing village all are a part of the interesting scenery to be encountered. The Newport Marathon race is a loop around the city. Therefore, the start and the finish are essentially in the same location. The river estuary provides for a great view while participating in the race.

Weather for this race averages around 50 - 60 degrees Fahrenheit. A windbreaker would be a good idea in this type of racing condition. Since running requires plenty of movement, the windbreaker should be loose enough for movement, but snug enough to stay in place. Basically, look for a perfect fit in this case. Bulky clothing could get in the way during running, so be sure it also is lightweight.

Once the race is over, many like to enjoy the various restaurants located along the marathon course. If energy levels are still up, consider a walk along the water's edge to enjoy the bridge, the lighthouse, and other natural beauty. If all you want to do is rest, instead consider a picnic in the beautiful Yaquina Bay State Park.

SOURCE:
http://www.newportmarathon.org