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michaelbranch · 9 days

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A Brief Summary of Ideas: 80/20 Triathlon

*These summaries are kept intentionally very brief, just hitting what I consider some of the important/interesting takeaways, most word-for-word or paraphrased. My goal is also to stick to ideas/principals that might guide others (or my future self) in deciding the value of a read (or re-reading). T = takeaway, Q = Question

80/20 Triathlon: Discover the Breakthrough Elite-Training Formula for Ultimate Fitness Performance – At All Levels

Author(s): Matt Fitzgerald & David Warden

Specificity: To be effective, the training you do must be specific to the thing you’re training for.

Volume: Need to hit the sweet spot between too little and too much.

Intensity: How hard, relative to your personal limits.

Lactate threshold: exercise intensity at which lactate begins to accumulate in the blood. Highest exercise intensity that can be sustained for up to 60 minutes.

80/20 rule: Approximately 80% of training done at low intensity and the remaining 20% at moderate to high intensity.

The border between low and high is the ventilatory threshold (VT): the level of exertion at which the breathing rate spikes. Falls at or near 78% of max HR in the typical trained person.

Low intensity range bottom end around 60% of max HR.

Boundary between moderate and high intensity falls at the respiratory compensation point, roughly 93% of max HR.

Higher the intensity of exercise, the longer the nervous system takes to recover.

Heart rate has certain limitations as a measure of exercise intensity.

Overcoming barriers to 80/20 training:

Smaller low-intensity range

Lower volume

Lack of good coaching

Lack of buy-in

Ego

The natural-pace compromise

Intensity blindness

Habit inertia

Each workout has 3 basic elements.

Duration/distance

Intensity

Structure

Cycling is the most important triathlon discipline; as typically more time spent biking than swimming and running combined.

Power is the gold standard of measuring cycling output.

Best cadence is about 90 rpm.

Hour for hour running imposes more stress on the body and carries more risk of injury than swimming or cycling.

Greatest barrier to running is incorrect distribution of intensity.

Distance-based vs. time-based workouts

Distance based training fuels the fire of the moderate intensity rut.

Time-based training plans are more likely to be adhered to.

Precise 80/20 ratios can only be precisely planned for in time.

Time-based workouts ensure maximally effective intensity doses.

Strength, flexibility, and mobility are important also.

6 steps of creating your own 80/20 training plan.

Define your training cycle (Generally 12-24 weeks).

Schedule recovery weeks (reduce training hours by 30-40%).

Create a default weekly workout schedule/microcycle (in general include nearly equal numbers of workouts in each discipline, distribute based on workout format).

Plan your peak training step cycle.

Plan your first training week.

Fill in the rest of your schedule (make each week a little more challenging, except recovery weeks).

Don’t let perfect be the enemy of good.

The right way to achieve optimal pacing entails 3 steps.

Use the training process to establish appropriate performance goals.

Draw up a pacing plan that is specific to the course and expected conditions.

Execute.

#book summary #books

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littleharpethcrossfit · 8 months

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Saturday, 30 September, 2023.

Nothing could be altered to make it a more perfect morning at the barn.

Warmup

10 Partner Med-Ball Tosses

5 Different Ways

You Know The Thing.....

Strength

Bench Press: 7 / 7 / 7 / 7 All 60 To 70% 1 Rep Max

Superset Ring Rows 7 / 7 7 / 7 7 / 7 AHAP

Shane=225 Larry=205 Bernie=185 Ed=150 Coach=145 Dyer/SC ( I don't believe this)/Paul =135 Tom=125 LSU/Dana=105 Kayla/Elisa/Alicia=85 Sue=70 Joe=65 Linda=Did it, No post Warren A=PJ Average Dave=Back Hurts ??

WOD

6 Rounds

Run 400 / Row-Ski 500 / Bike 1000m

12 Push-Ups

25 Back Raises (E=Hug Yellow KB///RX=Pink KB)

Larry=23:02 Ed=23:23* Sue=23:27 Kayla=23:57 Alicia=24:24 Bernie=24:30* Shane=24:56 Dana*=25:19 Dyer=26:21 Elisa=26:22 Tom=28 Joe=29 LSU=30 Linda=30:35 Coach=32 Paul=34:20 Warren A/SC/Average Dave=PJ

Cool-Down:

Banded Standing Triceps Extensions 10 / 10 X 5

Notes:

I was planning to put Kayla's membership up for bids, but lo and behold, she returned after a couple weeks absence. She said something about having a "Triathlon" with her new boyfriend of the month. I'm gonna have to consult the Urban Dictionary for that one. I was in a Biathlon once, but that was when I was in college.

I spent a couple of hours visiting with a friend from Knoxville today. Her 11 yo Daughter (and Son) plays on an Elite League Travel Soccer Team. She has daily practices, and then travels several hours each way to play in a weekend tourney every weekend. They play in a REGION, which means they get to travel to Cleveland (That's the one in Ohio, Alicia), Pittsburg, Atlanta, etc. If I had to enjoy a family life like that, I believe I would drink a few gallons of Round-Up, get that Lymphoma they talk about on the TV, and then sign up for Timmy's Class Action Suit so maybe I could die as rich as Robert.

We are going to be light on attendance for awhile. Robert is always gone, either working or playing. Armando always works late. Sammy only comes for food. Several are going to the Titans game. Timmy and Ed are going to Hilton Head together. Do you imagine they ever have little spats ?? How would you know ??

Sunday at 0730 and at 1 PM. Bring a friend. Bring a Girl-Friend.

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debruintrain · 1 year

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UAE Triathlon– All You Need to Know About It

The UAE has become a triathlon hotspot. Each year, discerning triathletes visit the country to join challenging events like the Ironman 70.3 Dubai, Race ME, Supersports, and the World Triathlon Championship Series Abu Dhabi. If you’re looking to race soon, you should be able to find many events every month or every weekend, even after the summer months. Here’s more information about joining a triathlon in the UAE.

Stay up-to-date

Keep yourself updated with the schedules of upcoming triathlons in the UAE, so you can pace yourself and know when to start training for the competition you want to join. It also ensures you can register on time and plan your trip if you’re coming from another Emirate or abroad.

Challenge yourself

Triathlons provide opportunities to test your strength and endurance. Contestants are required to swim, cycle, and run. However, being the fastest and aiming to win can be optional. If you’re joining your first triathlon in the UAE, try to have as much fun as possible. It’s also a great time to meet other triathletes and connect with professionals who can inspire and motivate you.

It requires dedication and discipline.

Triathlons in the UAE are no different from those in other countries. They require peak performance, which you can only achieve through discipline, dedication, and preparation. So, you must be ready to give your best shot to increase your chances of getting the best results and reaching your ultimate potential.

Invest in a good training program.

Even elites and professional athletes take the time to train as much as they can before a triathlon. However, they don’t do it alone. They sign up for appropriate training programs and work with experienced triathlon coaches. Some would join triathlon training camps with suitable training grounds, nutritious meals, accommodation, and expert staff to support them as they improve their game.

Try to find triathlon training across the UAE. It’s a worthy investment, especially with a science-based training program. Seasoned coaches will work with you to help you achieve your triathlon goals and address any concerns or questions you may have about triathlons.

Source URL: https://www.debruintrain.com/post/uae-triathlon-all-you-need-to-know-about-it

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rainycashzipperhero · 1 year

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Shoutout to my guy Coach Rob Kolo for sending me a shirt! He’s one of a very very small elite group of people who have ever completed a 100 mile ultra distance run as well as an Ironman triathlon! He does online triathlon coaching! LOVE THE QUOTE because it’s the TRUTH! (at Life Power LLC) https://www.instagram.com/p/Cm_0S6LLskLnm4nAEOxLVFTK2Fl-LjZSrZzaUM0/?igshid=NGJjMDIxMWI=

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frankbagnasco · 2 years

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Triathlon Training for Beginners: A Beginner's Training Program

To become an elite triathlete, you must prepare adequately for your race. Training is crucial for triathlon preparation because it can boost your confidence and stamina. However, it would be beneficial if you also paid attention to your mental health. One of the leading causes of athletes' poor performance on race day is a lack of mental preparedness. By having positive expectations, you can prevent this. You could also benefit if you manage your training and recovery.

Your workout schedule should be varied. You should alternate training sessions on each leg because you might be more assertive in one than the other. It's acceptable to spend some time strengthening your weak leg, but if you're starting your triathlon training, pay attention to your more muscular leg first. This will make your workouts fun and make sticking to a training schedule simpler.

Choose the type of triathlon event you want to compete in after evaluating your fitness level. Triathlons with a sprint distance are the most common and are excellent for beginners. Although some races, like the Super Sprint, can last longer, sprint triathlons are the most popular.

Your body's adaptation to the training regimen is the primary goal of the first stage of triathlon training. You can reduce the strain on your body and boost your efficiency by concentrating on lower-volume training. For example, if your bike is set up correctly, you'll feel more at ease and less likely to experience knee or low back pain. A good training schedule will also incorporate a taper week to allow you to lessen your training load before the race.

Choosing how long you want to train for your triathlon is another crucial decision. Training for a sprint triathlon can be completed in as little as three months if you want a quick finish time. However, you'll need to invest more time in your training to become an elite triathlete.

Your race outfit is also essential. For instance, you'll need a swimsuit designed for triathlons. These outfits come in one- or two-piece varieties and even include sports bras. During your training, you can try various race suits to determine which fits you best. Your wetsuit should be comfortable, as should your bike shorts.

Another crucial component of triathlon training is your diet. Please don't go overboard when it comes to drinking water. Having breakfast before the race will help you feel less stressed and anxious. Marni Sumbal, a board-certified sports dietitian, advises eating a carbohydrate meal two hours before your race. As a result, your body will receive the energy required to function at its best.

You should schedule two weekly training sessions for each sport when getting ready for a triathlon. It would be beneficial if you also made an effort to include a brick session, which entails a swim and bike workout done consecutively. You can also try open-water swimming if your race is held outside of a swimming pool.

A training plan is necessary to guarantee that you are accomplishing your goals. A coach, however, can assist you in developing a customized training schedule for your particular race if you are unsure where to begin. They can also offer you suggestions for healthy eating and sleep habits. In addition, numerous regional triathlon clubs can assist you in finding a coach or offer valuable training materials.

It's crucial to remember that your training must include preparation for the mental side of the triathlon. So it would help to concentrate on strengthening your mental grit and resilience while exercising. Your confidence and capacity to perform at your best will increase as you practice your transitions.

After deciding on your objectives and A-races, you can create a triathlon training schedule. Other triathletes train differently and have different objectives. But the majority of triathletes aim for a balance between flexibility and structure. Triathletes must have their transition zone and other equipment in addition to training.

Your level of fitness will determine how rigorous your training will be. For instance, a beginner should aim to swim at least 1,000 yards continuously and increase their distance to at least 25 kilometers (15 miles). Cycling should be done two to three times per week, but if you're starting, you should increase the distance.

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topratedtriathloncoaching · 2 years

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Triathlon Training - Obtaining the Most Out of Your Training

Triathlon training is an excellent method to maximize your training efforts and get better results. Your train will certainly analyze your training program as well as provide you responses on your progression. You can interact with your train weekly, either by phone or email, to see how you're doing and to change your training plan if required. Your coach will also have the ability to give you pointers on exactly how to recuperate from injuries. The procedure of triathlon mentoring takes some time. You need to gather and examine a lot of information and improve your technique. It's best to leave nothing to opportunity, and the very best method to do that is with the aid of a coach.

With the assistance of an instructor, you'll have an edge over other professional athletes. An excellent triathlon train need to be accredited through the United States Triathlon mentoring program. This program was created in 1996 and also has more than 2,000 qualified coaches. These trainers have to have a great deal of experience working with athletes. They should also have a background check and also attend in-person clinics. This sort of qualification comes with a lot of benefits, but there are still risks involved. There are lots of coaches in the triathlon industry, and some are much better than others. The key is to find someone that's an excellent fit for your needs. This is particularly real of amateur professional athletes, who usually have little time to train.

Several coaches concentrate on the elite end of the sport, however are unsuited for time-starved triathletes. Whether you're a novice, or a sophisticated athlete, triathlon coaching can aid you reach the goal. An experienced instructor will certainly provide you a structured strategy and also motivate you. A training plan will ensure you get one of the most out of your training. A top rated triathlon coaching near me professional will likewise provide you with the support you require to remain on track. Working with a triathlon instructor is a big commitment. Your coach needs to have plenty of time to educate with you, and you should be comfortable with him or her. The appropriate trainer should have the ability to deal with your timetable as well as personal life. It's worth spending time to find a good instructor, however, as it could make all the distinction in your efficiency.

While a lot of triathlon coaches are unlikely to rent out an office space, it's important to establish a professional office that advertises motivation and also performance. There are several options for triathlon training, and also it is essential to pick one that functions finest for your requirements. If you don't such as renting a room, you can consider taking an online program. A triathlon trainer can additionally give you with tips on nourishment. In general, consuming a well-balanced diet is a crucial part of triathlon training. Bear in mind to eat breakfast. Having a balanced morning meal prior to your race will certainly help to lower your tension degree and also make certain that you are healthy and well-hydrated before you start your triathlon. You can get more enlightened on this topic by reading here: https://en.wikipedia.org/wiki/Coaching.

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greenlanghoff05 · 2 years

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The Holiday Of A Lifetime In Rio De Janeiro!

Sidi is truly the top road cycling shoe trademarks. Sidi shoes have been worn to victory by most of the top pro racing cyclists over you will develop 40 years, including three-time winner belonging to the Tour de France, the trendy Spanish rider Alberto Contador. Yes, a number of those pro riders were sponsored to wear the shoes, but no amount of greenbacks would persuade a professional to wear uncomfortable shoes, and they do like to look great! As already explained a lot more control it is far more take incoming calls. For Pro Cycling Manager Repack , especially sales calls, it is prudent to allocate a specific time inside your plan for the day help make as many calls one by one as you can. You will recognize makes that task more effective. The first few calls probably be very successful but you feel more proficient and recover results higher calls help to make. You beat and breathing tells you exactly how hard the working while on your bicycle. By performing a simple yet strenuous test you first of all work out what you maximum beat and breathing is. Within this maximum heart rate (MHR) number you develop a series of coaching zones that relate to certain percentages of your maximum heart and breathing. One within the best Planet X Bikes available in the moment will be the Pro carbon Stealth Ace Elite mountain bike. This is a Pro Cycling Manager-race level time trial bike as well as won numerous awards. In fact, the particular years this model has won the Triathlon Bike Of All seasons 2007, 2009 and the 2010 season. It comes a concern . standard 82/101 carbon wheels and a whole load of top end components that mean this bike is great value for your cost. It even comes with a stamps from Ian Cammish, an era trialling legend in the united kingdom. The next piece of it technology that you cannot cycle without is head gear. Pro Cycling Manager Free downlaod crack can save you from serious injury and should be tatty. Your helmet must fit securely along with your head. It should not tilt too far forward or back. Leading of your helmet always be about an inch above your brows. The straps should straddle each ear, join together and clasp under your chin. Pro Cycling Manager Free Crack must pick one fit snug with mouth area open (you will in order to be in a very position drink from sport bottle). If you've a crash or your helmet receives any impact, you may have to put it back immediately. A highway bike is built for speed and performance with enough comfort regarding your long distance ride. That hunched over position from the dropped handle bars enhances stream-lined movement but may not suit every rider. People who have back or neck problems may know that they are more weary in this position. The bicycle should suit the biker, not the other way on the market. Win every stage, but he did win affected race. He knew really should excel whenever to save his energy for another battle. While he completely embrace lesson one (above) he was in a very position put more then 4 minutes between him and also the second place (Andy Schleck). Lesson: Concentrate on the long term goal and know location to make use of resources. Technologically-savvy. Aerodynamic design of one's bike and your helmet, very best saddle and in many cases tires end up being part of the gear. This way, you will be able to remove excess obstacle that will simply weigh you down. Failure to this kind will drag you down for further second you'll want to win!

#PRO CYCLING MANAGER

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ratboyray · 3 years

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So I have a little note in one of my folders in my notes app (because my life would not be as together as it is without that app fr) and it is full of questions I have for you and things I want to share with you so I will go through them one by one because I always end up rambling. uhhh soooo wait... b-bro... you help out with marathons too? 🥺 idk I just saw that you mentioned something about that in a post from months ago but hecking superb my friend. There are a lot of races of all sorts around where I live and my coaches are super involved in the community so the xc/track team is always encouraged to help out... some of the races we assist with are tradition now. but a lot of them got cancelled so :(( but we still got to set up our aid station in the fall for this one ultra marathon and that was wicked cool. I’ve never ran a marathon but I think in college, since I won’t be running for the school, I’ll focus more on long distance stuff and maybe even some biathlons and triathlons who knows? I’m looking forward to the freedom of not following a team/coach’s training plan tbh I’ve been running track and field (outdoor) since I was three and cross country since I was 8. and tbh I’m kinda tired of competing. I’ve won my medals and set my records and yadda yadda i think it’s time to take a step back. I still love running ofc but I’m going about it differently. It’s kinda sad for me actually because up until this year I thought I would run in college and back in 8th-9th grade i was on course for a lot of great things but kinda fell apart my sophomore year... idk my times are much slower than before but I think I enjoy it more. My friends and teammates and family like me better like this and I’m like “okay guess I was too much like king of the court stick up his butt kageyama back then” but now I have fallen from grace and so has my pride and losing my “talent” kinda made me regrow my love of running from square one. long story short I kin oikawa that’s all you need to know whoopsies I did indeed ramble. Oh oh oh and to answer your question I like spring track the most. It’s outside, I get to wear my favorite spikes, I love the track (not our school’s tho our school’s track is trash). The indoor tracks’ turns are so tight it’s not great on my knees and hips and the air in the indoor stadium is suffocating. But cross country is growing on me I used to hate it but now it’s kind of like the embodiment of freedom in running. Probably because I haven’t been able to run on a track much in the past year and my runs are just getting longer and longer hence my appreciation for 3 miles/5 kilometers over the shorter distances on the track. hbu?? Ok it’s very late and I need to do never ending AP lit homework (but I’m caught up now so woot woot). Good luck with school and all your scholarships bro I believe in you!

bye I am currently busting an uwu abt your notes pls🤧🤧🥺 and !!! helping at marathons has gotta be one of the best parts of any season, especially during xc there’s this one that we’ll pack the like goodie bags that the runners get with after-race food and everything, and then on the day of the race we get up wicked early and direct traffic in the parking lot. I also love helping at the water stations jkfjkdj idk marathon days are some of my best memories with my team uwuwuu (i’m very sad we didn’t get to do any this year) and I just love seeing all the absolute badasses that like?run that much?? likw wow and bro!! bi/triathlons are metal asf like that’s mad impressive ,. and ! it’s really great to hear that you’re like doing running your own way, and that you’ll enjoy it more. I’ll always love how personal running is, and appreciating your runs no matter the speed is just. the dream (i’m still working on that one a little bit, especially during indoor😻) and ooh spring track is so elite imo😼😼 my favorite race ever is the 4x1 and we have several meets at our track and before practice starts we lay on like the warm turf and hrgrhgh there’s something about an outdoor 200 that just is so satisfying and yeah hfjjfjjd and ofc thank you so much for the ask bro uwuuwu 🥺🥳🥳

#when i’m friends with two whole oikawa kinnies what did I do in my past life😔😔#im playinhim playing I can’t say shit I kin kags🥴#also I feel like after college when i’m done competing I want to get into lifting? i always like lifting during practice but i’ve never had #the time to really like. see what I can do #or who knows maybe i’ll enjoy long distance at that point but I doubt it el oh el #okay ray stop making thr tags longer than the post jfjjdjj #rei out here making my day as always😻😽#badger type beat😽✨#ripping ask #long post

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mehdifreee-blog · 4 years

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Advice Nutrition

Once upon a time, it had been socially unacceptable for girls to participate in sports. However, within the past few decades, we’ve seen an increase in women’s sports and their square measure several feminine athletes with spectacular careers.I applaud the gender equality advancement and therefore

the major accomplishments created by feminine athletes, educators, researchers, and coaches.

As a feminine jock myself, I hope to visualize a lot of and a lot of girls' expertise the long positive effects that athletic activity will bring, together with stronger self-image and confidence, and improved mental and physical health. To continue this trend, it’s imperative that we tend to think about the distinctive wants of feminine athletes. Sadly, for an extended time, the analysis didn’t account for gender variations. Most current nutrition and coaching recommendations for girls still heavily believe the results of male-focused scientific studies. Considering that men and ladies take issue by half a dozen,500 genes, girls can not be viewed as petite men. During this article, I will be able to discuss gender nutrition issues, specializing in a couple of difficult problems that impact Men and Women United Nations agency square measure following athletic goals.

Considerations for Men

Mental Health

Feelings of ne'er being adequate, extreme thinking or a compulsive mindset may stem from underlying problems with depression, anxiety, addiction, or emotional trauma. Over the years, the problem of depression among elite male athletes has gained national attention. One in all the largest barriers to correct mental state care is stigma. It’s not uncommon for male athletes to avoid treating mental state problems as a result of their concern being seen as weak. Male athletes United Nations agency square measure extraordinarily involved concerning their weight square measure a lot of probably to suffer from feeding disorders and interact in bad behaviors like binge drinking and drug use. Depression or associate anxiety aboard an upset will exacerbate symptoms and create recovery tougher. As a result of athletes square measure usually beneath a considerable quantity of pressure to succeed, I encourage them to fastidiously balance this pressure with managing their mental state and well-being. as a result of most mental state sicknesses don’t improve on their own, it’s imperative that you simply get facilitate once your actions, thoughts, and behaviors often cause stress or have an impression on your way of life.

Body Image

Some sports have a history of putting importance on weight. The mind-set for such sports as athletics, racing, wrestling, running, skiing, rowing, cycling, and triathlon athletics is that a coffee weight is vital for achievement. Creating matters worse, several coaches applaud athletes United Nations agency will scale back their body fat to terribly low stress on however girls look, male athletes aren’t exempt from the social group pressures to attain the proper athletic physique. a fervent specializing in body fat share might cause unhealthy weight loss practices, like starvation; vomiting; the employment of laxatives, diet pills, and sweat room suits; and excessive exercising—all of that associate with long term health consequences. The goal of any weight reduction program ought to be to scale back body fat while not compromising health or sports performance. Male athletes United Nations agency struggle with body image ought to get skilled help—eating disorders square measure treatable, however, they'll be fatal while not correct treatment.

Considerations for Women

Amenorrhea

Many doctors coaches and athletes believe that several doctors, coaches, and athletes believe that once girls stop obtaining their amount, this can be a traditional indication of being terribly work and active. In reality, expelling dysfunction could be a sign of stress and unhealthy body functioning. The athletic symptom isn’t simply supported body fat share or activity level. Primary causes embrace energy deficiency, a no- or diet, severe emotional stress, and intense training.

There square measure 2 forms of amenorrhea:

•Primary amenorrhea: regular expelling periods never started

•Secondary amenorrhea: regular menses suddenly stops

Amenorrhea might cause stress fractures, loss of lean muscle mass, irreversible bone loss, pathology, and future issues with sterility.

Another adverse consequence is the associate hyperbolic risk of disorder. It’s believed that the loss of steroid might worsen the operate of the epithelium (the inner lining of blood vessels), like what happens for a post-menopausal lady. The goal of symptom treatment is to extend energy handiness by increasing caloric intake and/or decreasing energy expenditure. though a low-dose preventive will doubtless raise steroid levels and stop bone loss, taking supplements or contraception to force menstrual bleeding won’t resolve the underlying issue of not feeding enough to support exercise demands and traditional body functioning.

RED-S

Most athletes train laborious to perform at a high level, however, you would like to acknowledge that your health matters too in 2014 the International Olympic matters, too. In 2014, the International Olympic Committee (IOC) came up with a comprehensive term, relative energy deficiency in sport (RED-S), to stress the wide selection of health and performance consequences that occur once energy intake is too little to support the energy expenditure needed for health. in contrast to the feminine jock triad, a syndrome that features low energy handiness, expelling dysfunction, and slashed bone mineral density, this newer classification provides a holistic commit to defend associate athlete’s psychological and physiological health, whereas up performance and longevity in sport. RED-S affects each male and feminine athlete, and therefore the consequences square measure numerous: hyperbolic injury risk, menses dysfunction (for women), impaired judgment, depression, slashed muscle strength, slashed animal starch storage, and diminished performance. Different problems embrace fatigue, dehydration, low motivation, mood changes, irritability, restless sleep, and disruption to endocrine, vas, and immunologic health.

Menstruation

A daily cycle could be a sign of fine health. It’s necessary to know however a feminine athlete’s hormones might have an effect on performance.

•Follicular part (low secretion phase): Days one to fourteen of your cycle. For one to seven days, hemorrhage happens. close to the tip, steroid levels increase slightly. Strength, power, and high-intensity workouts could also be easier to accomplish. thanks to menses, girls need a lot of daily dietary iron than men (18 milligrams everyday iron than men (18 milligrams every day versus eight milligrams for men).

•Luteal part (high secretion phase): Days fourteen to twenty-eight. Lipo-Lutin levels increase to organize the liner of the female internal reproductive organ for egg implantation. the biological process happens with an explosive rise in steroid and gonadotropic hormone. If no egg is deep-rooted, Lipo-Lutin levels drop, the liner sheds, and hemorrhage happens to start out another monthly cycle. steroid might increase carboxylic acid availability; so, low-intensity endurance sessions square measure suggested as a result of it’s easier to utilize fat for fuel. A visit plasma volume and increase in total body metallic element loss may compromise performance within the heat and increase the risk of dehydration and symptom.

Every lady responds otherwise to secretion fluctuations. Common discharge symptoms (PMS) embrace bloating, restless sleep, irritability, and mood swings. you must keep track of your cycle for the needs of coaching and competition coming up with. If you select to require oral contraceptives to modulate your cycle or stop maternity, discuss the professionals and cons together with your doctor.

Pregnancy

Once a girl is prepared to conceive, she ought to be at her biological process best. Associate unhealthy diet and an inactive lifestyle will cause sort two polygenic disease and fleshiness, and lead to tough labor and birth. To support the expansion and development of the craniate, several physiological changes occur within the body. For several physiological changes occur within the body. As an example, throughout the primary trimester, blood volume and rate of flow increase as varied organs need a lot of blood flow. Throughout the trimester, the mother’s heart works thirty to fifty p.c tougher at rest. Later in your maternity, you will expertise shortness of breath thanks to the mechanical alteration of your diaphragm; you may additionally sweat a lot of. Postpartum, you will struggle to urge back to cardio coaching as a result of your girdle core is weak. Maternal body fat keeps early in maternity encourages aldohexose delivery for vertebrate wants. A healthy maternity weight gain might vary from twenty-five to forty pounds reckoning on preconception weight. Not all weight gain throughout maternity is keeping as fat. As an example, if you deliver a seven.5- pound baby, concerning thirteen pounds of your weight gain, is distributed among your breasts, placenta, uterus, blood, liquid body substance, and maternal fluids. Pregnant girls need twenty-seven milligrams of iron and 600 milligrams of vitamin B every day. Associate exercise prescription ought to be severally determined for every pregnant lady. Reasons to prevent exercise forthwith and request medical recommendation include:

•Painful female internal reproductive organ contractions

•Bloody discharge

•Abdominal pain, chest pain

•Sudden swelling or pain

•Blurred vision, headaches, dizziness, faintness

•Extreme fatigue, shortness of breath

Menopause

Biological time is that the time woman’s life once her ovary functioning involves a finish. It usually happens once a girl is in her 40s or 50s (the average age is 51), and for several girls, it is average age is 51), and for several girls, it is exhausting and tough. The perimenopausal transition involves many years of unsteady secretion levels, significantly a decline in the steroid. Periods quieten down regular and eventually stop. Common complaints embrace hot flashes, night sweats, anxiety, depression, concentration issues, channel condition, insomnia, headaches, joint and muscle pain, and lower concupiscence. Symptoms take issue in keeping with lifestyle, diet, genetics, procreative history, and culture. Long-term, unsteady hormones might increase the danger of the disorder, pathology, loss of muscle mass, and weight gain.

Medicative herbs like black snakeroot and dong Quai square measure publicized to assist with symptoms, however, there's very little research to support their safety and effectiveness and warrant usage. Some girls look to natural or artificial secretion replacement medical aid (HRT) to manage biological time symptoms, however, it’s necessary to think about the risks. A healthy diet at the side of physical activity, yoga, massage, and meditation square measure healthy and safe ways in which to manage the severity of biological time aspect effects. Foods like soybeans, legumes, lentils, bean curd and tempeh, flaxseeds, whole grains, beans, and fruits and veggies may scale back some pre- and post-menopausal symptoms as a result of they contain phytoestrogens, that square measure similar in structure to estrogens.

Disordered eating

It’s not uncommon for feminine athletes to considerably limit caloric intake, basic cognitive process that a body that weighs less can cause performance success. in contrast to clinical feeding disorders, like anorexia or bulimia, disordered feeding could be a general term to explain each harmful feeding behaviors employed in a trial to attain lower behavior employed in a trial to attain an under traditional weight and obsessional behaviors in pursuit of a healthy diet. Examples embrace rigid or righteous feeding, fasting, anxiety, management problems or preoccupation with sure foods, food rituals, extreme concern with body size, and elimination of entire food teams. Body-shaming comments created by coaches and necessary regular weigh-ins will intensify body image considerations. as a result of athletes square measure gave a socially acceptable setting during which it’s okay to overly exercise and follow strict feeding habits, it’s not uncommon for the athletic performance of associate energy-starved jock to be celebrated.

however such enhancements square measure frequently fugacious. Eventually, nutrient deficiencies, fatigue, anemia, reduced cardio operate, chronic sicknesses, injuries, and low motivation can occur and impair physical and mental state. Since disordered feeding is a precursor to a clinical upset, seeking early assistance is the simplest cautions.

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tripeakathlete · 3 months

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Week of Feb 12 - 18, 2024

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nutrinovation · 5 years

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Поздравляем Андрея @andrey_bryukhankov & @bryukhankovteam 🥇🎉🎉🎉 . ПЕРВЫЙ!!! на MIDDLE DISTANCE TRIATHLON EUROPEAN CHAMPIONSHIPS 2019 в категории ELITE MEN в Трансельвании, Румыния 🦇💪🏻 . Всем спорт! 🏊🏻‍♂️🚴🏻‍♂️🏃‍♂️ . @nutrendrus @nutrendendurance . #absport #bryukhankovteam #triathlon #вел #спорт #ironman #bigrussian #triathlons #coach #triathlontraining #iloverunning #training #тренер #бег #тренерпобегу #тренертриатлон #тренировки #motivation #trilife #ironstar #тренировочныйплан #триатлонвкаждыйдом #зож #cycling #ilovesupersport #финиш #bigrussiateam #triathlon_world #nutrend #nutrendrussiaruenduro (at Romania) https://www.instagram.com/p/Bzn74fWF2ME/?igshid=1cw6oyeqzzbvo

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kevinmallon · 2 years

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Kevin Mallon - Head Triathlon Coach and Co-program Director in Fairfax

HEAD TRIATHLON COACH AND CO-PROGRAM DIRECTOR IN FAIRFAX Kevin is the Head Coach and Co-Program Director of our Fairfax Team. He is a USAT Level I Certified Coach as well as an ASCA Level 2 swim coach. He has been coaching youth swimming since 2007, and has helped several elite athletes qualify for NCSA Junior Nationals, and USA Jr. Nationals, many of whom are pursuing collegiate swimming careers at Division I, II and III schools.

Kevin began successfully competing in triathlons in 2009, racing distances ranging from sprint to Ironman. Naturally, he found himself coaching athletes who shared the same passion in endurance sports. As a coach, he looks to break down his athletes’ mechanics to help them develop a technically sound swim stroke, pedal stroke, and run stride. In doing so, Kevin’s athletes have seen success at the Boston Marathon, USAT Age Group Nationals, Collegiate Club Nationals and at several Ironman 70.3 races. Kevin individualizes each program to ensure his athletes are able to perform at their highest potential.

#kevin mallon

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nextlevelguydotcom · 2 years

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Episode #140 Adam Hill on going from alcoholism to triathlons, anxiety to Ironmans and how you can change your life too!

Today’s guest is Adam Hill.

It was never part of Adam Hill's life ambition or his genetic constitution to wear a Speedo in public, let alone compete in a triathlon. For the first three decades of life, he was the poster child for non-athleticism, obsessively unhealthy habits, and an intense fear of...well...everything.

Yet at the age of thirty-three, with a physique that could only be described as "Sasquatch with a Dad Bod," he put aside his insecurities and took his first step toward an outrageous dream: to qualify for the Ironman World Championship in Hawaii.

It was a dream shared by nearly every other triathlete in the world, reserved for the top 1 percent of all athletes in the sport—a sport in which Adam had exactly zero experience.

In Shifting Gears, Adam shares his harrowing, inspiring, and sometimes-clumsy story of transformation, from the origins of a debilitating anxiety disorder to his battle with alcoholism to his rise to the top of the triathlon world stage.

Adam Hill is an elite amateur triathlete with multiple podium finishes and has earned the distinctions of USA Triathlon All-American and Ironman All World Athlete. He was featured in the NBC Sports series Ironman: Quest for Kona (2017), which chronicled his successful attempt to qualify for the Ironman World Championship.

Today, Adam is a business executive, coach, speaker, and author. Through his triathlon platform, Extra Life Fitness, he provides coaching, guidance, and resources to triathletes of all levels. You’ll often find him speaking about personal transformation and overcoming anxiety at company events, on podcasts, and in other media—usually because they invited him.

In this interview, we discuss:

Anxiety, panic attacks and alcohol.

How he went from the addict mindset to the athletes way of life.

How he learned how to use his anxiety as a superpower in his life.

And so much more.

Here are some key points that I would advise you to concentrate on

Everyone needs a challenge in our life, just because something is not on your radar when you younger doesn't stop you from doing it later in life. Make a challenge from it, push it and see where it takes you.

Men are taught to be strong, quiet about their problems and do everything ourselves, but this is BS, it is OK to ask for help, to speak to doctors etc about your mental health. It is OK not to be OK and speak to someone and get the help you need.

Using alcohol as a social lubricant to help nerves or deal with stress is never a good idea as it rarely deals with the issue and just numbs the symptoms for a while.

When we don#t live to our true values, we will find life and the universe will send us warning signs, be it stress anxiety or panic or push back from life, and it will try and force you to address and revise.

You can use shameful actions or bad events as a way of knowing you need to make a change and make a hard turn about in your life.

It is very hard to notice you have a problem when you are going through it, but when you notice you depend on the vice to cope, it is time to speak to a medical professional.

You are not selfish for trying to get help and support for your medical and mental health needs. It is an act of strength to ask for help.

There are a number of successful programs that you can use to deal with alcohol dependency, such as Alcoholics Anonymous, the 12 Steps program etc. You can find a method and style that works best for you. Find a group that has a method and approach that works for you. The community of the group you work with can be the biggest factor in changing or not.

The best apology to others for your behavior is changed behavior.

You will make mistakes on your journey back but look at them as learning experiences, you are not perfect you are just human. Learn from the mistake and don't do it again. You only fail when you give up and fall back to the bad habits.

Top performers know they cannot control everything, they will aim to control the controllable, and let the uncontrollable happen and just adapt to it.

Make treating your addiction as your top priority, put your treatment as first priority in your life. It is not selfish to take time for yourself and get healthy. You owe it to yourself as much as you do to friends and family.

As you change your life and remove the bad habits, find a challenge or focus that you can put your attention into so you keep focused and driven away from the old channels of behavior.

Anxiety rarely goes, you will always feel fear, but you can learn to accept it, learn from it and use it to grow and help yourself.

Everyone struggles with something, we all deserve to have validation to our feelings and be empowered to help us change our life.

Interview your therapist, find someone that you click with. Build a relationship with the therapist and really be open to what they say and try.

Adam found being open and honest about his story was a great motivation to keep accountable and sober - what transformation could doing the same do for you?

If you want to get healthy, start small and short. Go for a walk, try a stationary bike. You don't need to live in the gym and there is a lot of information online that can guide you on how to change and build up your fitness skills and enjoy the journey as you go. There are hundreds of ways to work out, do a sport, keep healthy, play around and find the thing that appeals to you and that you can do.

There will always be dicks who criticise and joke about you but remember only people who are terrified of your potential will comment, people in the gym, bike shop etc will be glad to see you start, encourage you and be glad you are now part of the community. People who are working on bettering themselves see it and appreciate it in others and will help you on your journey. They will welcome beginners as we have all started from somewhere.

Check out this episode!

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littleharpethcrossfit · 2 years

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Thursday, 24 February Warmup.....Sumo Deadlift High Pulls.....3 AMRAPS.

Rain, Rain, Rain. Will it ever stop ?

Warmup:

5 Minute EMOM

5 Pull-ups 10 Good Mornings

Strength WOD:

Sumo Deadlift High Pulls

5 / 4 / 3 / 2 / 2/ 2 Progress Heavier

Armando=205 Timmy=165 Herb=145 Tom=135 Coach=125 Warren A=100 Joe=70 Sue=53 Sugar/Linda=No Posting

Metabolic Conditioner

Totally revised due to the constant rain.

Partners chose an ERG.

Rowers and Ski Ergs do 500m intervals and a total of 4000m.

Bikers do 1000m intervals and a total of 8000m.

Armando / Sugar =16:00 Row

Herb / Sue =18:01 Row

Joe / Tom = 19:20 Row

Warren A = 12,300 solo Bike

Coach = 10,000 solo Triathlon

Timmy = 6,000 Row/Ski

Miss Linda = Recovering from Cataract surgery.

Notes:

A wine tasting followed. There was an equivalent amount of 4 regular bottles of wine. That’s for 9 imbibers. There was an abundance of snacks. Cheese, crackers, quiche cups, popcorn, and more. It was the usual good time.

Apparently there is something called the CrossFit Open starting this week. By doing the exercises released weekly by CrossFit HQ and getting super-human scores, one could possibly earn a spot in the CrossFit Games. The founder of CrossFit once famously stated “The Games are a distraction from our real purpose”, so I chose to stay on course and do our usual worthwhile programming. Any LHCF members who wish to do the Open Wod’s can contact the ELITE CROSSFIT CENTER at 6224 BRD or almost any other compliant affiliate.

Saturday at 0930.

#RG

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journeytotheredotcom · 3 years

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Find Your Joy through Human Design With Guest Kelsey Abbott

It’s more important than ever to find joy in this world. In today’s episode of Journey to There, I chat with Kelsey Abbott about the importance of finding your joy through Human Design. Kelsey is an Intuitive Human Design Reader and certified professional coach who is a manifesting generator - living her life by her design and finding (and helping others find) joy. Join us as we take a deep dive into the importance of understanding Human Design and using it to find your truth, break out of your cages, and find your own “awesome.” This is the permission you’ve been waiting for!

In This Episode:

[02:46] Kelsey’s journey from Marine Biologist to Human Design Reader/Coach

[06:29] Training for triathlons as play?

[12:53] Breaking down the 5 different energy types

[18:26] The value in understanding your design to find your joy (and deal with business bullies)

[21:20] The power of letting go of the “not this” to discover the “this”

[25:57] Weeding through advice meant for the masses instead of the individual

[30:50] The gift of grace and charm and communicating clearly

[35:12] Kelsey’s biggest takeaway for you to start finding your “awesome” today

Key Takeaways:

Understanding your own Human Design is your biggest permission slip to be who you are meant to be.

Humans are not made for cages. We are not meant to be conformed to a box, labeled and distilled in a single way.

You have all the answers within you. However, it can take some digging to find them. A coach can help bring the answers right out of you, because those are the answers that are going to be true for you. Those are the ones that are going to be aligned with your soul.

Telling the truth to yourself, the universe, and other people will lead you to finding your joy and following it.

Bio:

Kelsey Abbott is an intuitive Human Design Reader, a Certified Professional Coach, Instigator of Joy, and the host of the Find Your Awesome podcast. She helps spiritual adventurers remember who they are and why they’re here so they amplify their impact and send ripples of light across the planet—all with ease, joy, flow, magic, and miracles. She believes that the universe wants us to be sparklyAF and that joy is our natural state. When Kelsey isn't playing in her business, she's bringing curiosity, play, and joy to triathlon--a sport she races as an elite amateur. After a decade in Maine and 16 months of traveling around the U.S. in a small camper, Kelsey now lives in Sarasota, Florida with her husband. In case you haven't guessed, Kelsey is a Manifesting Generator living her design and following the joy.

Links Mentioned:

Kelsey’s website

Kelsey’s podcast

Martha Beck’s podcast, Bewildered

Check out the Journey to There radio show!!

#Business #Personal Development #Entrepreneurship #Women Entrepreneurs #Self-Help

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