Colgan. Elite Secret # 2: Get LooseElite runners take their warm-up seriously. "You need to spend at least 20 to 30 minutes warming up, jogging two to three miles interspersed with dynamic strides and drills," says Richard Holt, elite coach at momentumsports
weeks before a race as it will familiarise you with the open-water scenario," says Griffiths. As you near race day you can trim the distances." Warm up with 10-15 minutes' steady swimming - practise sighting every six to eight strokes and swim in a
a heavier breathing rate. "Wearing a face mask or scarf can increase the humidity and warming of the air before you breathe it," adds Jones. A vitamin C supplement may help, too. An Indiana University study found that participants who took 1,500
. Build up to three sets of 15, 12 and 10 repetitions, increasing the weight as you reduce the repetitions. (To prevent injury, and maintain balance at speed, complement these exercises with low-weight hamstring curls and oblique crunches.)
an event:• A 30-45-minute cycle, building in the first 10 minutes to race pace, followed by a five-minute run at race pace. Build this up to 20 minutes at race pace over four weeks. Warm down with an easy jog for several minutes then jump back on your bike
easy at any cadence6 minutes at 100 rpm 2 minutes easy at any cadence5 minutes at 110 rpm 2 minutes easy at any cadence4 minutes at 120 rpm 15 minutes easy warm-downThe Long RideA regular long ride is an important session for any triathlete. The cycle
Standfirst: How to make race day go your way - guaranteed!Author:Pics:Issue date: 100 tips bookletKeywords: Article type: featureuan143-->Of course, youve trained solidly, practised your race pace, kept hydrated all weekend, had an early night
“This is WKLA, comin’ to you from the heart of downtown Santa Monica. It’s another beautiful morning here by the ocean – and this is Steely Dan.” I turned up the radio and wound down the windows of the absurd, grey 1965 Oldsmobile as it wallowed
. More experienced runners would run the fast section between 10K and half-marathon pace, and may do two sets of 10 minutes with 5-10 minutes jog between; or one 20-minute effort. Try hillwork. Warm up with a 10-minute run to the base of a hill that has a
that pace for the last 15 to 25 per cent of your run (3 to 4.5 miles of an 18-miler, for example)TEMPO STEP-UPWhen: As a variation to your tempo runWhy: To gain the benefits of a tempo run without the fatigue of a full workoutHow: Warm up, then do a 20
