Triathletes try bilateral breathing..

I am increasingly being asked to lead triathlete specific base training sessions that incorporate core strength training as well as discipline specific speed and agility training. I am having a great time leading these sessions to individual triathlete clubs and groups of seriously dedicated triathletes. As I work with the groups, I learn more and more about the specific needs of triathletes and where the loop holes are within their training.

Whilst I incorporate some swim specific drills within my sessions, I seldom delve deeply into the realm of swimming coaching as I not a swimming coach.  I came across this bi lateral breathing link whilst researching imbalances that may occur within a triathletes body, to simply explain a swimmer will typically favour one side of their body to breath in on when performing freestyle/front crawl. The action of taking a breath and rotating the body repeatedly on one and the same side can lead to an imbalance in upper body muscular developement which could affect overall swim performance negatively as well as potentially hindering the bike and run legs of a triathlon.

Training to breath bilaterally (on both sides) will overtime work to re balance any imbalanced upper body musculatures.

Most triathletes are looking to shave off precious minutes and seconds from their race time as well as manage to get through several months of a punishing training schedule. This link below offered me some basic and insightful information on training for the swim leg of your triathlon.

Click here for your bilateral breathing link..

Train Hard!

Rachel Benton

Personal Training

Bedford, UK

info@rachelbenton.co.uk

http://www.rachelbenton.co.uk

Core Strength Training…just another Super Food?

 

The debate about core stability and core strength training is ongoing and controversial amongst fitness professionals and therapists both physical and manual. Core Stability has been likened to “Super Foods” by some, as just another unecessary commercially driven product to further enable eager punters to part with their cash.

Where could the possible benefits of lying semi supine and attempting to engage your core muscles be for a triathlete who is active in every other position than that? There may be some truth initially in this statement but once the basics of core stability training have been learned (perhaps whilst lying semi supine) the skills must transition somehow to any athletes specific event training in order for them to become of any use within the event. This can be achieved through intergrating basic core stability training with accurate sports specific event training.

The following link demonstrates a fantastic example of sports specific exercises that combine good sound core stability training as well as highlighting many of the well founded benefits.  

The programme is structured well and allows perfectly for progressions and adaptations and so is also ideal for anyone to try, who is already participating in some kind of exercise regime.

  Core Strength Training

“the terminator”…and your triathlon nutrition…

 

 

Your triathlon training and race nutrition is probably at a crucial point right now.

“the terminator”…

… is a triathlon specific circuit class lead by myself  that focuses on refining a triathletes sports specific skills, core strength & muscular strength and endurance. It is a worthwhile addition to anyones training prgramme but more importantly is a good addition to race season training. This session should sit alongside most run, bike and swim training schedulesperfectly. The aim of this session is to train your body to race more efficiently in all disciplines and become less prone  to injury.

Your nutrition at this point of your training should not be ingnored. Eating well here and in a similar practised routine will prepare you well for your race. You need to start thinking about race hydration and feeding, what you`re going to use, when and how much.

Timing is everything when it comes to a Triathletes diet. Consuming foods and fluids at the appropriate time will ensure high energy levels, quicker recovery, and nutrition support for muscle growth, maintenance and repair. 

2-4 Hours BEFORE training sessions

• Drink at least 16 ounces of fluids
• Consume a high carbohydrate, low fat, moderate protein meal
• Choose familiar foods
• Consume about 125 – 300 grams of carbohydrate

Sample meal: 125 g carbohydrate, low fat, moderate protein – Turkey sandwich with 2 slices of bread, 1 slice cheese, 2 slices turkey, 1 tsp. mayonnaise, lettuce and tomato. 1-cup (8oz) pasta with vegetables and fat free Italian dressing. 1 banana. 

30-60 Minutes BEFORE training sessions

• Consume about 0.3 – 0.5 grams of carbohydrate per pound of body weight
  Ex. 0.3 g carbohydrate for a 145 pound triathlete
  1 small banana, 16 oz sports beverage
• Choose familiar foods
• Choose foods low in fiber
• Drink 8-16 ounces of fluid 15 minutes before exercise

During Training 1hour plus

• Drink 4 – 8 oz of fluid every 15 minutes
  · 4% – 8% carbohydrate concentration
  · 0.5 – 0.7 grams sodium/litre
• Consume 30-60 grams carbohydrate per hour:
  · 16 oz sports drink, 2 Large bananas, most energy bars, 9 graham cracker squares

Post Training

• Maximum glycogen replacement rate occurs within 2 hours after exercise
  · Takes 24- 48 hours to fully recover used glycogen
• Eat a high carbohydrate, low fat, moderate protein meal
  · 0.45 grams carbohydrate per pound of body weight immediately
• Post-strength training: consume a high quality protein like milk, egg, or chicken

 

Your food choices should be nutrient dense as below. You should stick with foods that are familiar to you that you are likely to incorporate in your pre race dinner and breakfast, now is the time to start a nutritional routine and let your body adapt.

EXAMPLES OF NUTRIENT DENSE FOOD CHOICES

Carbohydrate	Protein	Fat
Fruit Vegetables Whole grains 100% juice	Skinless-chicken Lean beef Beans Eggs Soy foods Milk	Vegetable oils Nuts Seeds

 

 

 

 

As a percentage of total calories:

 Carbohydrates                                 40-70%                   

Protein                                              20-40%        

Fat                                                    15-25%        

The simplest way to apply this at this stage of your training is to evaluate every meal you eat including snacks in this way.  Your plate/bowl/packet should comprise of approximately these percentages in every meal. 

 You need to start planning your race day nutrition. 

• Your breakfast should be around 800kcals 2hrs before the race and be low on the glycemic index. Some carbs, protein and fat as above.
• Try to have a sports drink or energy gel 15-20 mins before the race.
• Start by consuming around 200 liquid calories every 20-30 mins once the race begins.
• Once the race begins you’ll need to take on around 400kcals per hour after the swim leg.

 Start thinking about the energy gels you use now and look at their kcal content and do they need water with them. It will be best to use the brands you are used to so look at them now. 

Energy gels with caffeine help you tap in to fat stores during a race and may help you too. 

Six days before your race your diet should alter slightly

• Day six to four should be higher in protein good fats and oils
• Day three to one should be higher in carbohydrates
• You can consume a little more than normal here ideally over 6 small daily meals

 Get moving on this at you`ll notice a difference in your training and in your race day performance.

Train hard

Rachel