Category: Swimming

Plan de entrenamiento para iniciarse en triatlón

Si te has interesado por el título de este artículo es porque, seguramente, estás pensando en iniciarte en la práctica del triatlón. Es un deporte que crece año a año y que cada vez cuenta con más practicantes.

Dado que se trata de una modalidad que combina tres disciplinas distintas (natación, ciclismo y atletismo), es normal que muchas de las personas que quieren iniciarse en el triatlón no sepan por dónde empezar y se sientan un poco perdidos.

Lo ideal es que cuentes con un entrenador personal especializado en triatlón. Pero mientras lo encuentras, aquí tienes una guía básica de ejercicios y un plan de entrenamiento para que afrontes tu primera prueba con garantías.

Ciclista pedaleando

Cómo entrenar el segmento de natación

Si no eres un gran nadador y dudas de que tu técnica sea correcta, es recomendable que te apuntes a clases de natación. En muchas piscinas municipales se ofrecen clases tanto de aprendizaje como de perfeccionamiento técnico. Te saldrá más económico incluso que nadar por tu cuenta.

Además, vas a mejorar mucho más, ya que la técnica es fundamental en el segmento de natación. Nadar contra el agua es lo peor que puedes hacer, necesitas aprender afluir dentro de ella.

“Nadar contra el agua es lo peor que puedes hacer, necesitas aprender a fluir dentro de ella”

En el caso de que ya hayas practicado natación con anterioridad, seguramente ya sabrás cómo realizar el entrenamiento básico. Ante la duda, aquí tienes dos consejos:

  • Dedica el día posterior a los entrenamientos más extenuantes para practicar la técnica, nadando sin mucha intensidad. Lo más habitual es que ese día sea el lunes, ya que los entrenamientos más duros se suelen hacer en fin de semana. De esta forma, la sesión te servirá para perfeccionar tu técnica de natación y al mismo tiempo para recuperar después de las intensas sesiones del fin de semana.
  • Emplea el miércoles o jueves para hace runa sesión más larga e intensiva.

Cómo entrenar el segmento de ciclismo

Aprovecha el fin de semana, o los días que tengas libre, para las sesiones de ciclismo en las que puedas realizar un entrenamiento de mucho volumen.

Esto te servirá para acostumbrarte al tiempo de esfuerzo que dura una prueba de triatlón. Pero si quieres ir un paso allá y planificarte estos volúmenes y esfuerzos, es recomendable que cuentes con la ayuda de un entrenador personal de ciclismo.

Cómo entrenar el segmento de carrera a pie

El sector de carrera para preparar tu primer triatlón lo puedes entrenar a lo largo de la semana, dedicando poco tiempo pero con un entrenamiento de mucha calidad e intensidad. Por ejemplo, el martes, tras la sesión de natación suave de los lunes, puede ser el día perfecto apra trabajar el sector de carrera con las pilas cargadas.

Un error frecuente es dejar de lado los ejercicios de fuerza específica. El entrenamiento de fuerza en triatlón es muy importante para ser más rápido, más resistente y también para prevenir lesiones.

Fase de transición en triatlón

 

Cómo preparar las transiciones en triatlón

El triatlón no sólo consiste en nadar, pedalear y correr. También hay que saber encadenar un segmento con otro. Por ejemplo, cómo salir del agua y subirse a la bicicleta. O cómo bajarse de la bicicleta y comenzar a correr. Esto es lo que se conoce como transiciones.

Practicar las transiciones entre disciplinas es importante, especialmente cuando se trata de mejorar tiempos. Unas transiciones rápidas te pueden ahorrar muchos segundos, y ya sabes lo que cuesta mejorar esos segundos nadando o corriendo.

Consejos para hacer la transición de natación a ciclismo

Para practicar la transición de natación a ciclismo es importante automatizar los gestos. Sales del agua corriendo y, antes de tocar la bicicleta, debes colocarte el casco y abrochártelo (indispensable no sólo por cuestiones de seguridad, sino porque serás penalizado si te lo olvidas).

La zona de la transición está acotada por un límite a partir de la cuál puedes subirte a la bicicleta.  No antes. Corre hacia esa línea sujetando la bicicleta por el sillín, en paralelo a ella. Al llegar a la línea súbete a la bici de un salto.

Da las primeras pedaladas descalzo, con los pies sobre las zapatillas y, cuando ya estés en la dinámica de ciclismo, colócate las zapatillas mientras estás en movimiento. Si esto último te resulta chocante, debes tener en cuenta que en triatlón no te pones las zapatillas antes de subirte a la bicicleta, sino que debes dejarlas colocadas en los pedales.

Practica este gesto tantas veces como necesites para que el día de la prueba te salga de manera automática, casi instintiva, sin pararte a pensar qué paso es el que tienes que seguir a cada momento. Así ahorrarás mucho tiempo.

Consejos para hacer la transición de ciclismo a carrera

Para hacer la transición de ciclismo a carrera el procedimiento es el inverso.

En primer lugar, descálzate mientra estés todavía subido a la bicicleta y da las últimas pedaladas con los pies sobre las zapatillas.

Da un salto y bájate de la bicicleta justo antes de la línea permitida (al igual que hay una frontera que delimita cuándo puedes subirte a la bicicleta en la primera transición, hay otra a partir de la cual ya no puedes seguir encima de ésta en la segunda).

No te desabroches el casco mientras estés en contacto con la bicicleta. Primero deja la bici y luego quítate el casco.

Puedes combinar los dos ejercicios para practicar las dos transiciones al mismo tiempo siguiendo el siguiente esquema:

  1. Corre descalzo
  2. Ponte el casco
  3. Coge la bicicleta y corre de forma parelela a ella sujetándola por el sillín
  4. Súbete de un salto
  5. Pedalea descalzo
  6. Ponte las zapatillas de ciclismo en movimiento
  7. Da la vuelta
  8. Descálzate mientras estás encima de la bicicleta
  9. Pedalea descalzo
  10. Baja de la bicicleta de un salto
  11. Deja la bicicleta
  12. Desabróchate el casco y quítatelo
  13. Ponte las zapatillas de correr
  14. Inicia la carrera
  15. Repite la operación tantas veces como sea necesario

Planifica tus entrenamientos

Es importante tener una planificación de tus entrenamientos. De esta forma trabajarás los grupos musculares y los segmentos de una forma equilibrada y óptima. A continuación te dejo una tabla con un plan de entrenamiento orientativo para preparar un triatlón Supersprint en cuatro semanas.

Plan de entrenamiento para triatlón

Cómo afrontar tu primer triatlón

Los ejercicios físicos son una parte fundamental del entrenamiento. Pero no olvides que también es importante prepararse mentalmente. Afronta tu primer triatlón con calma, no te embarques ne un triatlón de larga distancia como primera prueba.

Es mejor que empieces por una carrera corta, como un triatlón Supersprint o un triatlón Sprint. Más adelante, cuando tus sensaciones sean buenas, podrás aventurarte a distancias más largas.

triatleta en bicicleta

Una vez finalizada tu primera prueba tengo una mala noticia para ti: el virus del triatlón ya te ha picado, el veneno está en tu cuerpo y ya no podrás evitar ir a por la siguiente. ¡Sigue entrenando y nos vemos en próximas carreras de triatlón!

No olvides dejar tus comentarios sobre este artículo.

Fuente: tuvalum.com

 

 

トライアスロン初心者がトレーニング前に知っておくべきこと3つ

トライアスロンはスイム(水泳)、バイク(自転車ロードレース)、ラン(長距離走)の3種目で構成されていますが、このうちの2種目の経験があると、「トライアスロンに挑戦してみようかな。あと1種目やればいいだけなんだから」という考えが頭をよぎります。

私は数年前にトライアスロンに出場しましたが、そのときは自分でも「良くやった!」と思えるぐらいの勝利感がありました。同時に、ゴールラインを踏んだとき、トライアスロンはやり尽くしたとも感じました。

それが私にはちょうどいいトライアスロンとの関わり方だったのでしょう。でも、世の中にはトライアスロンが大好きな人たちがいて、自分もその1人かもしれないと思うなら、今年はトライアスロンに挑戦してみてはいかがでしょうか。

では、その気になったら、何をすべきでしょうか。まずトライアスロンの種類を調べてみましょう。

人気のあるディスタンス(距離)は次の通りです。

  • スプリント・ディスタンス:スイム0.75km、バイク2km、ラン3km
  • オリンピック・ディスタンス:スイム1.5km、バイク40km、ラン10km
  • ハーフアイアンマン・ディスタンス:スイム1.9km、バイク90km、ラン21.1km
  • アイアンマン・ディスタンス:スイミング3.8km、自転車180.2km、ランニング42.2km

どんなスポーツをしている人も、これを見ればトライアスロンがどれだけハードかわかるでしょう。

マラソンはとてもハードですし、ハーフマラソンでもかなりハードです。10kmのランニングだとハードですが、5kmだと30分ジョギングする感じなので、これは楽勝ですね。

でもトライアスロンは、スイムとバイクを終わらせてからでないと最後の5kmのランまでいけません

ランナーなら、ランニングが得意なので5kmぐらいのランは楽勝だと思うでしょう。

ところが、バイクはまあまあ乗れてもスイムはまだできないという状態だと、この2種目をものにするには、予想をはるか超える努力が必要になります。

1. 自分が参加するトライアスロンの決まり事を調べる

まず、自分の地域のトライアスロンを探してどれに参加するのか、どのような仕組みになっているのか必ず確認しましょう。

通常、種目の順番はスイム、次にバイク、最後にランです。私が見たところ、競技の途中で体調が悪くなると死亡する危険性が高い順番になっていると思います。

スイム中に故障が出ると溺れてしまう可能性があります。バイクの最中に衝突事故にあう可能性も。

でも、ランは最悪コンクリートの道路に倒れるだけです。

願わくは、どれも起きてほしくないことですが、これを覚えておくと、種目の順番を覚えるのに役立ちます。

標準的なトライアスロンだと、プールでなくオープンウォーターで泳ぐことになります。

つまり、(走りにくい砂利だらけの)岸部から(水が冷たい)池、湖、川に走っていくのです。完泳したら、自分の自転車を見つけてシューズやその他の装備をなるべくすばやく身につけてバイクをはじめます。

1つの種目から次の種目に移るトランジションの間もストップウォッチは止めてもらえないので、とにかく早く次の種目をスタートできるように練習しましょう。2種目目が終わると、バイクを駐輪してランに飛び出します。

トライアスロンが開催される地域によって次のような違いがある場合があります。

  • 水泳は湖でなくプールで行う(私の住んでいるところはそうです)。
  • トランジションの時間はタイムに含まない。
  • バイクやランをきれいに舗装された道路でなく、ぬかるんだ自然道で行なうことがある。
  • 屋内でランニングマシーンとエクササイズバイクを使うトライアスロンもある。
  • ラン、スイム、バイク以外の種目を取り入れることがある。

私は、出場者がスイムをカヤックに替えることができるトライアスロンがあると聞いたことがあります。

ひとことにまとめると、事前の下調べを必ずしてください。

弱い種目を鍛える

プロのトライアスリートは、3種目すべてに秀でていなければなりませんが、普通の人は1種目か2種目うまくできて、あとの種目は最後までなんとかやり通せれば上出来です。

プロのスイマーや自転車のメカニック、マラソンランナーになる必要はなく、素人のレベルで十分です。

トレーニング計画や基本的なアドバイスがほしいときは、トライアスリート向けの情報をチェックして虎の巻にしましょう。

ただ、素人のトライアスリート選手からアドバイスを取り入れすぎるのも禁物です。

たとえば、スイムのフリースタイルのストロークに関して、本気でプロのコーチの目から見たアドバイスがほしいなら、スイムの経歴が実際にある人のレッスンを受けましょう。

各種目に関して一般的に知っておいたほうがいい項目は次の通りです。

  • スイム:無駄のない動きの正しいフォームを身につけ、力を抜いて水に浮くときのエネルギーを節約する。オープンウォーターでのスイムは、海藻や泥の間を潜り抜けて泳ぐ恐怖心を乗り越え、プールのようにレーンのマーキングがなくてもまっすぐ泳ぐ方法を習得する。
  • バイク:自分の自転車に慣れる。体力的には、座ってできるバイクは一番楽な種目だが、ギアチェンジの仕方がわからなかったり、斜面を高速で下ることが怖いと、悲惨な結果になる。
  • ラン:ランニングは最も基本的なスキルだが、どれほど疲労しても走り続ける能力が必要だ。有酸素運動とメンタルのトレーニングの両方が大切。

2. 3種目全部のトレーニングをする (トライアスロン)

トライアスロンで一番辛いのはトレーニングです(正直言って、これは、どんな長距離レースにも当てはまります)。

誰でもどれか1種目を週に2、3回トレーニングすることはできますが、1週間にこの3種目全部を2、3回ずつトレーニングして、それを毎週やるとなると大変なことです。

各種目のトレーニングの時間を少しずつ削ってもいいと思います。

普段ランニングのレースに備えて週に4日か5日ランニングのトレーニングをしているなら、トライアスロンのトレーニングのときは、週に2日か3日にしても大丈夫です。

他のワークアウトもしているので体力が保たれているからです。

でも、必ず3種目全部やらなくてはいけません

私がトライアスロンに出たときは、自分はうまく泳げると思ってプールに2、3度しか行きませんでしたが、これは大変な間違いでした。

当日は何とか最後までやり通しましたが、自分のグループでは一番遅いタイムで、そのあと、遅れを取り戻すことはできませんでした。もう少しプールでトレーニングをしていたら、ずいぶん違ったと思います。

このようなワークアウトを全部したうえに、トランジションの練習もするとなると、重要なワークアウトは、スイムをしたら次にバイク、バイクの次はランというふうに行なうブリックトレーニングです。

これをレースのときと同じように毎回同じ順番でやれば、トランジションもうまくできるようになります。

スイムの後の濡れた足にサイクリングシューズを履くのは大変ですから、事前に必ずやっておきましょう。

3. レース当日は早めに会場に入る

3種目のレースに出るわけですから、事は複雑です。私の場合は、前夜にレースのパケットを取りに行き、ボランティアが私の腕と足に油性マジックで私のレースナンバーを書いてくれました(スイム中はゼッケンを身につけることはできませんから)。

ほとんどのトライアスロンのコースは、出場者全員を一度に受け入れるキャパがないので、出場するグループごとに決まった時間が割り当てられます

水泳のときは、ボランティアが出場者をトラッキングできるように色分けしたキャップが配られます。

冷たい湖で泳ぐときは、体温を保つために、普通はウエットスーツの着用が許可されます。

ウエットスーツを着ると身体が浮きやすくなるので、泳ぎやすくなりますが、水温が十分低くないと着用を許可されません

つまり、レースの主催者がレース当日の気温によってウエットスーツ着用の可否を決定することになります。

当日は早めに会場に行き、指定の場所にバイクをセットアップしたり、スムーズなトランジションが行なえるようなセットアップをする必要があります。

インターネットでトライアスロン選手のフォーラムをできる限りたくさんチェックして、裏ワザ(自転車のハンドルにスナックをテープでくっつけておく、とか、ランニングシューズにベビーパウダーを振っておくなど)を見ておきましょう。

レース中は前の人のあとをついて行けばそれでいいのかもしれませんが、トランジションのときはそう簡単にはいきません。

ルールを事前にチェックして、やっていいこととダメなことを理解しておきましょう。たとえば、バイク種目をはじめるときは、ここから自転車に乗ってペダルを踏んでいいというラインがあり、そこまでは、自転車をかかえて走らなければなりません。

最後の種目をスタートすると、やっとロジスティックスのことを考えることから解放されます。

すべてのトランジションが終わり、あとはとにかく前進するのみです。果てしなく続く気がする道のりを走り続けたあと、ゴールラインに到着!

飲み物を飲んで写真を撮りながら一休みすると、そのときやっと、自分はトライアスロンが好きかどうか考えるでしょう。

出典: lifehacker.jp

10 Tipps Für Triathlon-Einsteiger

Hier auf Ausdauerwelt dreht es sich nicht zuletzt auch um das Thema Triathlon. Die boomende (Kraft-) Ausdauersportart, klassisch bestehend aus Schwimmen, Radfahren und Laufen (in genau dieser Reihenfolge) erfreut sich immer größerer Beliebtheit – nicht zuletzt auch den zahlreichen Erfolgen deutscher Triathleten in neuerer Zeit geschuldet.

Doch wie kann ich mit dem Triathlon starten?

1.) Integriere schwimmen, radfahren und laufen in deinen alltag!

Triathlon besteht wie oben schon erwähnt aus Schwimmen, Radfahren und Laufen. Das sind Sportarten, welche viele oder die meisten Menschen (zumindest in unseren Breitengraden) zumindest in Ansätzen beherrschen. Wer nun die Kombination aus diesen Ausdauersportarten in einem Wettkampf durchführen will, der sollte auch mehr oder weniger regelmäßig genau diese Sportarten auch trainieren.

Um Fortschritte machen zu können, sind für die meisten Menschen ein paar Einheiten in jeder Sportart pro Woche notwendig. Wer sich zum Beispiel für einen Volkstriathlon angemeldet hat, bei dem die Strecken standardmäßig 750 m Schwimmen, 20 km Radfahren und 5 km Laufen betragen, der sollte sich im Vorfeld auch entsprechend vorbereiten.

Wechselzone beim Triathlon – hier: T2 mit dem Wechsel vom Radfahren auf das Laufen

Das müssen keine stundenlangen Einheiten sein – 2 mal 30 min Schwimmen pro Woche können schon sehr viel weiterhelfen. Um die erste Disziplin gut zu überstehen und auch noch genügend „Sprit im Tank“ für die zwei weiteren Disziplinen zu haben, sollte man mind. 1000 m ohne Problem durchschwimmen können – egal, ob man dabei krault oder brustschwimmt.

Wer noch nicht Kraulen kann oder sich sonst unsicher im Wasser fühlt, der sollte über einen organisierten Schwimmkurs nachdenken.

Das Radfahren wird für viele angehende Triathleten vermutlich am einfachsten sein. Fast jede(r) hat einen Drahtesel zuhause rumstehen und diese Sportart lässt sich für die meisten Athleten auch sehr gut in den Alltag integrieren. Statt mit dem Auto zum Bäcker oder zur Arbeit zu fahren, kann man 1-2 mal die Woche einfach radeln, und schon hat man die nötigen Trainingskilometer absolviert.

Und auch das Laufen kann in den Alltag integriert werden – selbst ausgedehnte Spaziergänge am Wochenende können zumindest am Anfang durchaus weiterhelfen, um Fortschritte in der dritten Disziplin zu machen. Gerade beim Laufen sollte man am Anfang drauf achten, nicht zu viel zu schnell zu wollen.

Steigere Deine Trainingsumfänge um maximal ca. 10% und mach auch gerne Gehpausen, wenn Du noch nicht mehrere Kilometer am Stück durchjoggen / durchlaufen kannst.

Lies hier mehr über unsere Tipps für Laufanfänger.

Versuche das Training so gut wie möglich in Deinen Alltag zu integrieren! Der Triathlonsport ist gerade für längere Distanzen oftmals durchaus zeitintensiv, und es braucht normalerweise eine gewisse Zeit, bis man sich an die Trainingsumfänge gewöhnt hat und die verschiedenen Lebensbereiche wie Arbeit, Familie / Partnerschaft, Freunde, Triathlon und weitere Hobbies aufeinander harmonisch abgestimmt hat.

2.) Achte auf deine gesundheit!

Ich kenne mittlerweile einige Triathleten, die in kürzester Zeit von „zero to hero“ gehen wollten (und oftmals kläglich damit gescheitert sind). Ich selber habe mir nach meinem ersten Volkstriathlon 2011 fast noch weitere vier Jahre Zeit gelassen, bis ich beim Ironman Melbourne 2015 dann an den ersten Langdistanz-Start gegangen bin. Und ehrlich gesagt, wäre auch noch ein weiteres Jahr Training davor nicht schlecht gewesen!

Das intensive Trainieren kann gerade am Anfang zu Verletzungen führen (Stichwort: Übertraining!). Je nach sportlichem Hintergrund, müssen verschiedenste Muskeln überhaupt erst aus- und weitergebildet werden, Sehnen, Stoffwechsel, Herz-Kreislauf-System, Ernährung und die insgesamte Leistungsfähigkeit ändern sich über einen längeren Zeitraum und nicht über wenige Tage.

Lass Dich selbst vor einer Volksdistanz / Sprintdistanz gerne von einem Arzt durchchecken, bevor Du voll ins Training einsteigst!

Vergiss bitte auch nicht, dass mehr Training auch durch deutlich mehr Schlaf / Ruhephasen kompensiert werden sollte. Wenn Du Dich dauerhaft körperlich verausgabst und auf Schlaf verzichtest, nur um „noch schnell“ einen 10-15 km Lauf oder eine Schwimmeinheit am Morgen vor der Arbeit einbauen zu können, dann kann der Schuss langfristig auch nach hinten losgehen!

Die meisten Menschen brauchen erwiesenermaßen ca. 7-8 Stunden Schlaf pro Tag / Nacht, und Triathleten brauchen bei „normalen“ Trainingswochen von im Durschnitt ca. 10-12 Stunden Training deutlich mehr Schlaf, um sich von den teilweise sehr intensiven und langen Einheiten ausreichend erholen zu können. Profis können es sich z.B. auch herausnehmen, über den Tag mal einen „Power-Nap“ einzulegen, wohingegen vollangestellte Hobbytriathleten diesen Luxus meist nicht haben.

3.) Suche dir trainingspartner oder schliesse dich einem verein an

Triathleten sind oftmals Individualisten, aber ich kenne keinen Triathleten, der um eine „gemeinsame Trainingseinheit“ zwischendurch traurig wäre. Gerade beim Schwimmen, das für viele Triathleten die schwierigste Sportart ist, würde der Eintritt in einen Schwimmverein Sinn machen. Die „drills“ und Übungen, welche im Schwimmverein oder Schwimmkurs absolviert werden, machen in der Gruppe nicht nur mehr Spaß, sondern werden dann oftmals auch deutlich schneller und sauberer geschwommen als wenn man alleine trainiert.

Das klassische „Kachelnzählen“ im Schwimmbad kann schon mal recht monoton werden, wenn man ständig alleine trainiert

Wenn Du einen Freund oder Bekannten hast, der TriahtletIn ist oder zumindest Erfahrung im Laufen und / oder Radfahren hat, dann hole Dir unbedingt ein paar Tipps. Fast jeder Athlet hat unterschiedliche Trainingsmethoden, und kein Trainingsplan ist für jeden Menschen gleich gut geeignet, um gesteckte Ziele zu erreichen.

4.) Setze dir realistische ziele!

Wenn Du bisher ein echter Sportmuffel warst, dann wird der „Finish“ beim Ironman noch in sehr weitere Ferne liegen. Es stellt sich dann die Frage, ob das „Ziel Ironman“ dann das „richtige Ziel“ ist oder ob man sich eben nicht doch eher zunächst einmal eine Volksdistanz oder auch schon eine olympische Distanz vornimmt.

Der Ironman Hawaii kann dabei durchaus eine echte Inspirationsquelle sein, und für viele Amateuere und Profis geht ein sehr großer Zauber vom „Mythos Hawaii“ aus. Doch die wenigsten Triathleten haben mit einer vollen Langdistanz ihre „Karriere“ gestartet, sondern haben meist relativ klein angefangen.

Das muss noch nicht einmal ein Volkstriathlon sein sondern kann auch einfach mal ein 3 km Walk oder ein 5 km Volkslauf sein, so wie sie in fast jeder Kleinstadt irgendwann einmal abgehalten werden.

Die Wettkampferfahrung ist meiner Meinung nach immens wichtig, und dazu gehört auch, dass man sich realistische Zwischenziele setzt.

Der Weg zum großen Ziel ist vielleicht noch wichtiger als das Ziel an sich!

Wenn Du z.B. schon 3-5 km am Stück und ohne Gehpause laufen kannst (dann gehörst Du übrigens schon zu einer Minderheit weltweit), könnte das nächste Ziel lauten, eine bestimmte Bestzeit für die 5 km Strecke anzuvisieren. Auch ein 10 km Lauf würde als nächstes naheliegendes Ziel durchaus Sinn machen, das Laufen eines Marathons über 42,195 km dagegen eher weniger.

Arbeite Dich auch beim Triathlon step by step nach oben: Nach einigen Sprintdistanzen und olympischen Distanzen wäre der nächste Schritt eine Mitteldistanz. Die Traininingsumfänge steigen dabei für die meisten Hobbyathleten ziemlich signifikant – es sei denn, dass man schon für die kürzeren Distanzen recht zeitintensiv trainiert hat (also z.B. 10 Stunden und mehr pro Woche).

Selbstverständlich gibt es auch Triathleten, die einfach nur das Ziel haben, einen Ironman zu finishen, und auch keine anderen Wettkämpfe davor machen wollen. Das ist ja auch nicht verboten, doch empfehlenswert ist es meiner Meinung nach für die meisten Menschen nicht.

5.) Trainiere nach einem trainingsplan

Für die meisten Triathleten ist es wichtig, sich permanent zu verbessern. Um sich zu verbessern, muss man aber auch einen Plan haben. Klar könnte man auch einfach jede Einheit länger und schneller machen als die vorherige, aber sonderlich schlau ist das nicht.

Als Allererstes sollte man sein Training dokumentieren. Das kann – wie bei mir über Jahre geschehen – ganz einfach mithilfe einer Excel-Tabelle erfolgen. Mittlerweile bin ich aber fast komplett auf Online-Softwares wie StravaTrainingPeaks und Garmin Connect umgestiegen.

Dadurch werden die Trainingseinheiten vergleichbar und man kann eine Entwicklung nachvollziehen. Im Internet gibt es sehr viele verschiedene Trainingstipps und auch Trainingspläne für die verschiedensten Distanzen. Diese können mehr oder weniger passen, und auch ich habe jahrelang mithilfe von Trainingsplänen trainiert, die ich im Internet und in Büchern gefunden habe.

Für ambitioniertere Triathleten macht es häufig Sinn, sich einen externen Triathlon-Coach zu nehmen. Gleichzeitig gibt es aber auch Profis, die sich jahrelang selber coachen und sich eigene Trainingspläne schreiben.

Eines ist jedoch fast allen Triathleten gemeinsam: Sie trainieren nach Plan!

6.) Trainiere auch die wechsel

Mit Wechsel meine ich dabei nicht nur die Wechsel in T1 und T2, also vom Schwimmen zum Radfahren und dann vom Radfahren auf das Laufen in den jeweiligen Wechselzonen, sondern vor allem auch das Brückentraining / Koppeltraining. Gerade beim Wechsel vom längeren Radfahren auf die Laufstrecke kann es schonmal länger dauern, bis es „rund läuft“.

Wer sich auf die olympische Distanz oder gar eine Mitteldistanz vorbereitet, der sollte zeitig anfangen, solche Brücken-Trainingseinheiten mit in den Trainingsplan einzubauen. Eine mögliche Kombination könnten 40 km Radfahren gefolgt von 10-20 min Laufen sein.

Wer auf eine Langdistanz trainiert, der sollte spätestens 12-16 Wochen vorher mind. einmal wöchentlich eine solche Einheit mit einbauen – ich mache dann teilweise 90 – 120 km Radfahren und 30 – 60 min Laufen draus, davon auch ein paar Kilometer etwas schneller.

Vor meinem ersten Ironman war es sogar mal eine „Monster-Session“ über 3 km Schwimmen – 150 km Radfahren – 30 km Laufen ein paar Wochen vor dem eigentlichen Rennen. Über den Sinn und Unsinn einer solch langen Einheit lässt sich natürlich trefflich streiten. Mir hat es allerdings vor allem mental sehr geholfen zu wissen, dass ich gut drei Viertel der Distanzen zumindest im Training überstehe.

7.) Vergiss die ernährung nicht

Gerade bei längeren Triathlons wird auch das Thema Ernährung eine wichtige Rolle spielen. Jeder Mensch hat hier unterschiedliche Bedürfnisse, und es ist wichtig, auch im Training schon die Nahrungs- und Flüssigkeitsaufnahme zu testen. Ich persönlich vertrage zum Beispiel die Power-Riegel bestimmter Marken überhaupt nicht und greife bei der Langdistanz am liebsten zu Bananen.

Auch das Thema Ernährung sollte beim Triathlontraining nicht unterschätzt werden

Bei Olympischer Distanz und Ironman 70.3. / Challenge Half und weiteren Mitteldistanzen nehme ich maximal Gels und nichts Festes zu mir. Dabei muss ich ehrlich gestehen, dass ich vor allem auf der Langdistanz immer noch nicht den „richtigen Mix“ für mich gefunden habe – insbesondere in den Tropen kommt der erhöhte Salzverlust noch erschwerend hinzu, der z.B. durch „salt sticks“, „hot shot“ und weitere Produkte ausgeglichen werden kann / sollte.

Vielleicht noch eine kurze Bemerkung:

Glaubt nicht blind irgendwelchen Tipps – auch nicht unseren!

Stellt auch durchaus „Pasta-Parties“ und weiteres Carboloading in Frage und den ganzen Hype um zuckerhaltige isotonische Getränke. Es gibt durchaus erfolgreiche Triathleten wie z.B. den sechsfachen Ironman Hawaii Weltmeister Dave Scott, der selber auf die ketogene (und damit sehr kohlenhydratarme) Ernährung schwört. Ebenso gibt es andere Athleten, die überhaupt nicht mit den neuesten Trends wie ketogener Ernährung anfangen können und auch die Medizin und Wissenschaft sind sich aktuell etwas uneinig.

8.) Ergänze deine triathlon-ausrüstung mit der zeit

Wenn Du kurz vor Deinem ersten Triathlon stehst, dann solltest Du nicht übermäßig viele Gedanken an die schnellsten Carbon-TT-Bikes, ultradünne Neoprenanzüge, suptertolle Gadgets und den allergeilsten Tri-Suit verschwenden. Am Ende des Tages ist es vor allem am Anfang Deiner „Triathlonkarriere“ in erster Linie Dein Training, das den Unterschied macht, und nicht das Material.

Ich muss ehrlich gesagt schon immer ein bisschen schmunzeln, wenn ich Triathlon-Rookies (z.B. auf den Philippinen) sehe, welche sichtlich nicht fit sind, aber mehrere zehntausend US-Dollar an Material in T1 / T2 rumstehen haben.

Klar, wer es sich leisten kann, der kann auch schon von Anfang an auf das beste Material setzen. Aber für viele Neulinge wäre die Investition in eine Vereinsmitgliedschaft, in einen persönlichen Coach oder auch in ein gutes Bikefitting (!) vielleicht angebrachter, als sich gleich das modernste Triathlonrad zu kaufen, welches in gar nicht so seltenen Fällen nach nur einem oder ein paar Rennen im Keller sein Dasein fristet.

Ich habe z.B. zahlreiche Triathlons auf Rennrad mit Stahlrahmen und Trekkingrad absolviert und bin die 180 km Rad beim Ironman Melbourne 2015 auf einem recht simplen Scott Speedster S50 (Alu-Rahmen) mit Aero-Aufsatz gefahren.

Umso geiler war dann das Gefühl, zum ersten Mal auf einem echten Triathlonrad zu fahren, und dann auch noch mit Zipp-Wheels. Zu dem Zeitpunkt war ich aber schon fast 4,5 Jahre Triathlet und hatte ein gutes Dutzend Rennen auf „einfacherem Material“ absolviert.

Auf meiner ersten Langdistanz mit Triathlonrad und Carbon Wheels, Mountainbike-Schuhen und schön anti-aerodynamischen Trinkflaschen:)

9. Arbeite an deiner motivation

Raus zu gehen, wenn es draußen schön ist, kann jede(r). Aber um längere Distanzen bis zum Ironman überstehen zu können, sind auch viele Einheiten bei schlechtem Wetter notwendig. Oder es steht eine Einheit auf dem Trainingsplan, zu der man sich jetzt eigentlich nicht aufraffen möchte, und die nächste Netflix-Folge auf der gemütlichen Couch wäre jetzt doch viel einfacher zu schaffen.

Sich immer wieder für das nächste Training zu motivieren, gehört zum Alltag eines Triathleten, und wir werden zu diesem Thema sicher auch noch den ein oder anderen Artikel schreiben oder eine Podcast-Folge dazu aufnehmen.

Hier ein guter Tipp um den inneren Schweinehund zu überwinden:

Nimm dir nur 5 Minuten vor und fange die Trainingseinheit einfach an! Wenn es zum Beispiel draußen regnet und kalt ist, dann versuche die ersten paar Minuten zu „überstehen“, und wenn du dich nach 5 Minuten  hast du die Erlaubnis abzubrechen, wenn du wirklich nicht mehr magst.

Aber meistens ist es dann so, dass man „im flow ist“, sich schon etwas aufgewärmt hat, und die Einheit dann doch zuende läuft.

Musik hilft auch sehr dabei, sich zu motivieren und zu pushen – es gibt auch einige Athleten, die sich auf die nächste Podcast-Folge (vielleicht sogar vom Ausdauerwelt Podcast?!:) freuen, um dann das Notwendige mit dem Nützlichen zu verbinden.

10. Arbeite mit einer checkliste und nimm dir zeit!

Gerade in den letzten Wochen vor einem Wettkampf schadet es nicht, sich mit den Details des Rennens an sich näher zu befassen. Wie komme ich zum Event, wo genau befinden sich die Strecken und Wechselzonen, muss ich noch ein Hotel buchen?

Sollte Dein Wettkampf nicht in Deiner „normalen“ Umgebung liegen, dann reise ein paar früher an als z.B. erst am Vortag! Erfahrungsgemäß ist die letzte Nacht vor einem Triathlon immer die kürzeste, und viele Athleten finden kaum Schlaf, weil sie zu aufgeregt sind und der Adrenalinspiegel schon zu hoch ist. Umso wichtiger ist es daher, wenigstens die Nächte davor gut ausgeruht zu sein.

Vor allem bei Mitteldistanzen und Langdistanzen kann ausreichend Schlaf während der vorletzten Nacht durchaus mehr Fitness und Erholung bringen und sich positiv auf den Renntag auswirken.

Packe Deine Siebensachen frühzeitig und arbeite mit einer Checkliste, damit Du nicht am Morgen des Renntages wie ein blindes Huhn in der Gegend herumläufst (so wie ich es teilweise schon gemacht habe).

Stehe am Renntag selbst auch eher eine Stunde früher auf und nicht erst kurz vor Schluss der Wechselzone, sodass Du in die erste Wechselzone hetzen musst und dabei schon viel Energie verschwendest.

Wir hoffen, dass Dir diese Tipps weiterhelfen beim Abenteuer Triathlon!

Hinterlasse gerne einen Kommentar, falls Du noch einen weiteren guten Triathlon-Tipp auf Lager hast oder Deine Erfahrung mit den Lesern teilen möchtest. Wir freuen uns immer über Feedback und Anregungen und dafür, dass Du Ausdauerwelt dadurch mitgestaltest!

Quelle: ausdauerwelt.com

Triathlon: Come Allenarsi e Praticarlo

Con impegno costante, puoi riuscire a realizzare cose che non ti saresti mai sognato di fare. La comunità degli amanti del triathlon annovera persone molto differenti fra loro, ma tutti semplicemente escono e lo praticano. L’impegno in un’attività così dura (quale altro sport include uno “sprint” da 90 minuti?) sviluppa un forte cameratismo e senso di sostegno reciproco. Con una preparazione semplice ma corretta, anche tu puoi diventare un triatleta.

Procurarti l’Attrezzatura per la Tua Prossima Corsa

Immagine titolata Train for a Triathlon Step 1

1. Scegli il tipo di corsa a cui vuoi partecipare.

Per la tua prima gara, dovresti scegliere un triathlon Sprint. È comunque molto difficile! Quando vai a iscriverti, chiedi che svolgimento avrà la corsa; le distanze possono variare significativamente.
  • Sprint: la gara più corta (anche se molto dura) include 800 metri a nuoto, 24 chilometri in bicicletta e 5 chilometri di corsa. Le distanze non sono fisse come quelle dei triathlon più lunghi che hanno parametri stabiliti.
  • Il Triathlon Olimpico: è il triathlon più comune. Include una distanza di 1,5 chilometri da percorrere a nuoto, 40 chilometri in bicicletta e 10 chilometri di corsa.
  • Il Mezzo Ironman: include 1,93 chilometri da percorrere a nuoto, 90 chilometri in bicicletta e 21 chilometri di corsa.
  • Il Triathlon Ironman: include 3,9 chilometri da percorrere a nuoto, 180 chilometri in bicicletta e una maratona da 42,2 chilometri di corsa. Questo tipo di triathlon è probabilmente il più noto.
Immagine titolata Train for a Triathlon Step 2

2 Iscriviti.

Ci sono diversi siti web e riviste che puoi utilizzare per cercare gare di triathlon e iscriverti. Negli Stati Uniti, ad esempio, troverai i seguenti: TriFind.com, Active.com, RaceTwitch.com, la rivista LAVA Magazine e Triathlete Magazine (le riviste sono un’importante risorsa per trovare tutto ciò che si può trovare di interessante sul triathlon).

  • Prima di iscriverti a una gara, dovresti informarti sui dettagli, che solitamente si trovano sul sito internet della gara stessa. Per esempio, il percorso è in pianura o pieno di saliscendi? La parte a nuoto è in un oceano ricco di onde o in un lago piatto? Se nuoti da poco, scegli uno specchio d’acqua facile da percorrere. Alcune gare di triathlon sono fuoristrada, e questo potrebbe attrarti di più, se preferisci pedalare in montagna piuttosto che su pista o asfalto.

Immagine titolata Train for a Triathlon Step 33. Procurati l’equipaggiamento adatto. 

Per conseguire dei buoni risultati in un triathlon, hai bisogno di un’attrezzatura decente. Potresti decidere di andare a correre, in bicicletta e nuotare indossando una vecchia maglietta e un paio di pantaloncini da ginnastica, ma basteranno 10 minuti e dovrai combattere anche con la tua pelle. Fatti un favore, e procurati l’attrezzatura giusta. Ti serviranno:
  • Costume da bagno, occhialini e cuffie. Se nuoti in acque fredde, dovresti acquistare una muta, che ti terrà caldo anche quando la temperatura dell’acqua scende. Fai attenzione però, perché una muta potrebbe restringere i tuoi movimenti. Se hai intenzione di indossarne una per la gara, assicurati di provarla prima.
  • Un caschetto della tua misura e una bicicletta affidabile. Andranno bene biciclette da strada, mountain bike e bici ibride. Non è strettamente necessaria una bicicletta specifica per il triathlon o una bici da crono; ovviamente se ce l’hai, tanto meglio.
  • Pantaloncini da allenamento da ciclista. Indossati senza le mutande sotto, serviranno a limitare i dolori (le gambe ti faranno abbastanza male, perché aggiungere dolore al fondo schiena e pelle irritata?).
    • Le scarpe da ciclista e i pedali a sgancio rapido possono essere utili, ma puoi farcela benissimo anche senza.
  • Una bottiglia d’acqua. Sarà la tua migliore amica.
  • Un buon paio di scarpe da corsa. Non spendere tutti i soldi nelle scarpe, ma vai al tuo negozio di articoli sportivi di fiducia e prendine un paio che ti calzino bene. I commessi insisteranno nel volerti aiutare e lascia che lo facciano. Sanno quello che fanno.

Parte 2

Diventare un Triatleta

Immagine titolata Train for a Triathlon Step 4

1. Allenati per ogni parte dell’evento.

Dovrai nuotare, pedalare e correre durante la gara. Ogni settimana quindi, per allenamento, dovresti nuotare, pedalare e correre. La cosa più semplice è fare ogni attività due volte alla settimana, riservando un giorno al riposo.
Il riposo è imperativo. Il corpo ha bisogno di tempo per recuperare. Non considerare il riposo come se fosse una perdita di tempo — tutt’altro — è un modo intelligente di allenarsi
Immagine titolata Train for a Triathlon Step 5

2. Impara a costruire un buon programma d’allenamento per il triathlon.

Ci sono molti stadi di allenamento che possono aiutarti a raggiungere il massimo successo nel triathlon. Puoi usare questi stadi per pianificare un allenamento adatto al tuo stato di forma. In questo modo ti allenerai con l’intensità giusta per i tuoi mezzi fisici. Chi si avvicina al triathlon per la prima volta dovrebbe partire dallo stadio Base.
Lo stadio Base prevede distanze crescenti e bassa intensità.

Lo stadio di Sviluppo prevede la massima distanza e intensità media.

Immagine titolata Train for a Triathlon Step 6

3. Pianifica la tabella di marcia.

I diversi tipi di triathlon richiedono programmi e tempi di allenamento differenti. I tepi dipendono anche dal tuo stato di forma e dal tuo stile di vita (se, ad esempio, sei molto impegnato col lavoro o hai una famiglia).
  • Le distanze sprint richiedono 4-6 settimane di allenamento, mentre quelle olimpiche fino a 3-6 mesi.
  • Se ti stai addestrando per gare Ironman, assicurati di seguire gli stadi di addestramento per garantire la tua sicurezza. L’addestramento per queste gare può richiedere da 6 mesi a un anno.
Immagine titolata Train for a Triathlon Step 7

4. Addestrati in sessioni proporzionali alla distanza di gara.

 Il nuoto costituisce spesso il 10-20% di una gara, il tratto in bicicletta il 40-50%, e la corsa il 20-30%. Quando ti alleni, consideralo.
Pensa anche al tipo di gara che devi fare. In che tipo di acqua dovrai nuotare? Dovrai pedalare e correre sulle salite? In che tipo di terreno? Se riesci ad allenarti in condizioni simili a quelle del tracciato, la gara riserverà molte meno sorprese.
Immagine titolata Train for a Triathlon Step 8

5. Programma qualche “brick” almeno un mese prima dell’evento a cui vuoi partecipare.

Un “brick” è un allenamento in due discipline, una di seguito all’altra. La sessione più importante è una pedalata di 45 minuti seguita da una corsa da 15-20 minuti. Questo serve ad abituarti ai cambiamenti dei gruppi muscolari coinvolti.
  • Anche se sai nuotare come un pesce, correre come se stessi scappando dai lupi e pedalare come se non ci fosse un domani, se non riesci ad affrontare queste discipline consecutivamente, non hai speranze in un triathlon. Fare dei “brick” insegnerà al tuo corpo come affrontare questi passaggi durante la gara.
  • Puoi cambiare il tipo di allenamento secondo il giorno della settimana; potresti dedicare un giorno al nuoto, uno alla corsa, uno alla bicicletta, uno all’allungamento, uno al riposo e due alle sessioni “brick” che combinano tipi di esercizio.
Immagine titolata Train for a Triathlon Step 9

6. Valuta se è il caso di iscriverti a qualche programma di nuoto per diventare più abile in acqua.

Generalmente questi programmi accettano nuotatori di qualsiasi livello. L’aiuto di un istruttore esperto non sarà certo un danno.
  • Chiedi al tuo allenatore di nuoto dove avrebbe luogo la sessione di allenamento e se avrai a disposizione tratti di mare aperto. La piscina va bene, ma non è la stessa cosa rispetto al mare o un lago.
  • Se possibile, nuota in quadrato nella piscina e non spingerti contro le pareti; non avrai la possibilità di riposare ogni 25 metri quando sarai in mare aperto.
  • Diventare un buon nuotatore ti aiuterà nelle prestazioni generali nel triathlon, ma ricorda che la parte a nuoto è la più breve (e qualcuno sostiene la meno significativa) del triathlon.
Immagine titolata Train for a Triathlon Step 10

7. Inserisci dei triathlon di prova nel tuo allenamento.

Potresti dedicare molto tempo ai singoli sport, ma non dovresti correre un triathlon per la prima volta in gara. Puoi lavorare sulle transizioni con dei triathlon di prova.

  • È una buona idea mangiare e bere durante l’allenamento. Puoi fare uno spuntino dopo aver nuotato e prima di correre. Rimani idratato e assicurati di non avere un calo di zuccheri durante l’allenamento.
Immagine titolata Train for a Triathlon Step 11

8. Inizia dalle gare Sprint.

Solitamente questo significa dover percorrere 700 metri a nuoto, circa 24 chilometri in bicicletta e 5 chilometri di corsa. Non devi cercare di realizzare un record di velocità, ma utilizzare le gare come esperienze formative. Puoi utilizzare le gare di Sprint come punto di partenza per distanze più lunghe (olimpico, mezzo ironman e ironman), oppure decidere di concentrarti sulle gare Sprint. Dovrai però gareggiare per mettere insieme i vari tipi di allenamento.

  • Gli Sprint sono un buon punto di partenza. Non puoi mai iniziare dal gradino più alto della scala, quindi un triathlon più corto è un buon inizio. È anche meno rischioso per la tua salute.
Immagine titolata Train for a Triathlon Step 12

9. Allenati in inverno usando un rullo per allenamento per la bicicletta.

Durante la stagione fredda puoi fare molto lavoro su lunghe distanze, che creerà nelle gambe una forte rete di capillari. Saranno fondamentali in estate, durante la stagione delle gare.

  • Appena puoi, allenati all’aperto. Dovrai abituarti al manubrio della bicicletta. Pedalare all’esterno è molto diverso da pedalare al chiuso.

Parte3

Seguire un Programma di Allenamento

Immagine titolata Train for a Triathlon Step 13
  1. Pianifica l’addestramento per le settimane 1-3.

 

Nella prima settimana dovresti iniziare, stabilire una routine e prendere familiarità con la tua attrezzatura. Ecco un semplice programma per le tue prime settimane, adatto per 12 settimane di allenamento per una gara su distanza olimpica:

  • Lunedì: Riposo
  • Martedì: Bicicletta per 30 minuti
  • Mercoledì: Nuota per 750 metri
    • Aumenta a 1000 metri dalla settimana 3
  • Giovedì: 30 minuti di corsa
  • Venerdì: Yoga per 30 minuti
  • Sabato: 20 km in bicicletta e nuoto (brick)
  • Domenica: 5 km di corsa e nuoto (brick)
Immagine titolata Train for a Triathlon Step 14

2. Aumenta le distanze nelle settimane 4-7.

Quando sarai a tuo agio con la routine di allenamento, dovresti metterti alla prova aumentando gradualmente la distanza. Ecco un programma di esempio per le settimane 4-7:

  • Lunedì: Riposo.
  • Martedì: Bicicletta per 30 minuti
    • Aumenta a 45 minuti nelle settimane 6 e 7
  • Mercoledì: Nuota per 1500 metri
    • Aumenta a 2000 metri dalla settimana 7
  • Giovedì: 30 minuti di corsa
  • Venerdì: Yoga per 30 minuti
    • Aumenta a 60 minuti nelle settimane 6 e 7
  • Sabato: 30 km in bicicletta e nuoto (brick)
    • Aumenta a 40 km nella settimana 6 e 50 km nella settimana 7
  • Domenica: 6,5 km di corsa e nuoto (brick)
    • Aumenta a 8 km nelle settimane 6 e 7
Immagine titolata Train for a Triathlon Step 15

 

3. Concentrati su distanza e velocità nelle settimane 8-12.

Ora è il momento di alzare la posta provando a correre, nuotare e andare in bicicletta più veloce, mentre continui ad aumentare la distanza. Nel caso di allenamenti a tempo, dovrai percorrere più distanza. Per gli allenamenti a distanza, dovrai finire più in fretta. Ecco un programma d’esempio per le settimane 8-12:

  • Lunedì: Riposo
  • Martedì: Bicicletta per 60 minuti
  • Mercoledì: Nuota per 2000 metri
    • Aumenta a 2500 metri dalla settimana 10
  • Giovedì: 30 minuti di corsa
  • Venerdì: Yoga per 60 minuti
  • Sabato: 55-70 km in bicicletta e nuoto (brick)
  • Domenica: 10 km di corsa e nuoto (brick)
    • Aumenta a 11,5 km nella settimana 6 e 13 km nella settimana 7
Immagine titolata Train for a Triathlon Step 16

4. Prendi un giorno di riposo.

 Riposare fa bene al corpo, perciò persino quando sei nella fase di allenamento più intenso, concediti un giorno libero a settimana per riposare. Può essere più semplice scegliere sempre lo stesso giorno della settimana.
Immagine titolata Train for a Triathlon Step 17

5. Allenati in fase di scarico prima di una gara.

Nelle due settimane precedenti a una gara, dovresti ridurre l’intensità dell’allenamento. Questo significa continuare ad allenarti con meno intensità e per distanze o tempi più brevi. Per uno scarico di due settimane, dovresti puntare a ridurre il volume degli allenamenti del 20% nella prima e del 25% nella seconda. Dovresti riposare del tutto il giorno prima della gara ed evitare il più possibile di stare in piedi.
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6. Ascolta il tuo corpo.

Quando ti alleni per una competizione così intensa, devi ascoltare cosa ti dice il corpo. Questo ti aiuterà a rimanere in buona salute e allenarti in sicurezza. 

  • Controlla il tuo ritmo cardiaco. Migliorando la forma fisica, la tua frequenza cardiaca a riposo dovrebbe rallentare. Dovrebbe essere più lenta di mattina quando ti svegli. Prova a calcolare il battito cardiaco per 10 secondi come prima cosa ogni mattina. Controllalo ogni giorno così da conoscere il tuo battito a riposo. Se la tua frequenza cardiaca è più alta del normale, ti potresti essere ammalato o il tuo corpo potrebbe non aver recuperato dall’allenamento del giorno precedente. Se la frequenza è troppo alta, salta l’allenamento per quel giorno.
  • Non allenarti se hai febbre o altri sintomi come brividi o dolori muscolari.
  • Fai attenzione ai sintomi quali fiato corto, svenimenti, vertigini o dolori al petto. Questi sintomi possono indicare problemi di cuore. Smetti subito di allenarti e consulta un medico se sei preoccupato.
  • Se sei stato malato, assicurati di tornare ad allenarti con pazienza e aspettative ragionevoli, finché non avrai recuperato del tutto.

Parte4

Incorporare Allenamenti per la Forza

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  1. Inserisci allenamenti per la forza nel tuo programma di allenamento.

Sono fondamentali per preparare il corpo al triathlon, ma spesso sono trascurati. Per una gara di resistenza come il triathlon, dovrai avere muscoli potenti oltre che capaci di coprire grandi distanze.

  • L’allenamento per la forza è importante anche per prevenire gli infortuni.
  • Allenati per 15-20 minuti almeno 1-2 volte a settimana. Aumenta la frequenza del 10% per ogni settimana del programma. Riduci l’intensità degli allenamenti per la forza per una settimana ogni 3 settimane per concedere al corpo tempo di recuperare.
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2. Chiedi una valutazione fisica a un personal trainer.

Un personal trainer può aiutarti a individuare i gruppi muscolari del corpo che hanno bisogno di potenziamento o che sono troppo sviluppati. Può pianificare, inoltre, un programma di allenamento su misura per le tue necessità.
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3. Prova l’allenamento a circuito.

L’allenamento a circuito è una serie di brevi esercizi intensi che fanno lavorare diversi gruppi muscolari. Ti aiuterà a migliorare forza e resistenza.

  • Per migliorare la resistenza dei muscoli, allenati compiendo un numero più elevato di ripetizioni con un peso inferiore. Inizia con 5-10 ripetizioni di ognuno degli esercizi seguenti, per arrivare a 20-30 ripetizioni quando sarai più forte: addominali, piegamenti, squat, affondi invertiti, affondi laterali e plank. Ripeti questo circuito 10 volte.
  • Per migliorare la potenza muscolare, prova a sollevare pesi o usare macchinari. Esegui 15 ripetizioni degli esercizi seguenti: sollevamenti alla panca, dip con i tricipiti, trazioni, sollevamenti con le spalle da seduto con manubri, curl con i bicipiti da seduto con manubri, pressa per le gambe, curl con i flessori della coscia, sollevamenti con i polpacci e addominali con stability ball. Ripeti questo circuito 2-6 volte.
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4. Lavora sull’agilità.

Dovrai essere certo di poter lavorare al massimo della coordinazione quando gareggerai in un triathlon. Questo ti aiuterà a muoverti più velocemente e con più forza.Prova esercizi per l’agilità per migliorare velocità e movimenti, come salti su step, tocchi laterali, e ginocchia alte laterali.

  • Procurati una scala per l’agilità per questi esercizi. Si tratta di una scala piatta di corda che viene messa a terra. Puoi realizzarne una disegnando sul marciapiede con del gesso o disponendo a terra dello spago o della corda.

 

Parte5

Introdurre Più Calorie nella Dieta

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  1. Fai il pieno.

Stai seguendo allenamenti piuttosto intensi — per chiunque. È assolutamente imperativo che tu assuma abbastanza liquidi ed energie (carboidrati) per rimanere in forze. Porta sempre, sempre, sempre con te una bottiglia d’acqua, e mangia a sufficienza.

  • Calcola quanti carboidrati e liquidi ti servono, poi quanti carboidrati sono presenti nei cibi e nelle bevande che consumi. Dovresti assumere circa 30-60 di carboidrati l’ora, secondo corporatura, età e genere sessuale. Parla con il tuo medico e spiegagli il tuo programma; sarà in grado di darti le opportune indicazioni.
  • Segui con attenzione la tua dieta. Ti servono cereali integrali, verdure, frutta e carni magre. Stai lontano dai cibi lavorati! Dovrai fare particolare attenzione a non perdere più di 0,5 – 1 kg alla settimana per mantenere le energie.
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2. Programma i tuoi pasti post-allenamento.

Altrimenti, finirai per non assumere una dose adeguata di sostanze nutrienti. Normalmente le persone si dividono in due categorie: quelli che non vogliono mangiare niente dopo gli allenamenti e quelli che mangiano tutto quello che vedono. Nessuna di esse è la strategia giusta.

  • Assicurati di nutrirti nel modo giusto alla fine dell’allenamento (pianifica in anticipo cosa mangerai per rendere le cose più semplici). Il latte al cioccolato e i panini con burro d’arachidi sono ottime opzioni per resistere fino alla cena.
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3. Il pranzo deve essere il tuo pasto principale.

Se ti alleni nel pomeriggio o di sera, l’ultima cosa da fare sarebbe sederti a mangiare alle 9 di sera e dover digerire il pasto mentre dormi. Non solo sarebbe più difficile prendere sonno, ma la produzione di grasso corporeo aumenterebbe, così come il peso.

  • Fai un pasto più abbondante a pranzo e uno più leggero a cena. Il pasto serale potrebbe essere composto da:
    • Legumi
    • Uova e pane tostato
    • Zuppa vegetale e crostini di pane
    • Sushi e frullato di frutta
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4. Fai scorta di spuntini.

Non lasciar passare più di 4 ore senza mangiare. Sei diventato una macchina brucia calorie, perciò hai bisogno (meriti, in realtà) di energie sufficienti. In questo modo eviterai anche di abbuffarti troppo dopo l’allenamento e terrai i livelli di insulina sotto controllo.

  • Programma gli spuntini, così da non rimanere mai più di quattro ore senza mangiare o bere. Uno spuntino adeguato potrebbe includere yogurt magro, una piccola manciata di frutta secca, frullati di frutta, macedonia, barrette di buona qualità, pane di malto con ricotta e pomodoro.
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5. Non esagerare con grassi e carboidrati.

Hai certamente bisogno di energie, ma gran parte di esse le riceverai dalle sostanze nutrienti. Assicurati di assumere i giusticarboidrati e i giusti grassi — non abbuffarti di pane bianco con burro.

  • Calcola ogni giorno il tuo fabbisogno calorico e assicurati di considerare le calorie bruciate grazie all’allenamento.
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6. Rimani idratato.

Rimanere idratati è una priorità in tutti i programmi di allenamento. Cerca di bere almeno 8 bicchieri d’acqua al giorno. Le bibite non contano! Alcune possono, in effetti, disidratarti.

Consigli

  • Prova le transizioni da una disciplina all’altra prima della tua prima gara. Devi essere in grado di passare velocemente dal nuoto alla bicicletta, e poi di smontare dalla bicicletta e riporla, così da iniziare in breve tempo la corsa. Queste fasi possono essere molto complesse se non hai mai fatto delle prove in precedenza.
  • Cerca due o tre gare nella tua zona. Le gare ti aiutano a mantenerti concentrato sul motivo per cui ti alleni. Se penserai a una gara sola, questo metterà troppo stress su di essa. Ci sarà sempre una gara che non andrà bene. Se metti in programma più gare in una stagione, riuscirai ad allenarti con più serenità. Dopo tutto, è un divertimento!
  • Esercitati a nuotare in acque aperte e a compiere tornanti in bicicletta.
  • Sfida un amico a fare un triathlon con te. Questo ti aiuterà a mantenerti motivato, e ti permetterà di nuotare in sicurezza, dato che la regola numero 1 nel nuoto è “non nuotare mai da solo”.
  • Ascolta il tuo corpo. L’ultima cosa che vuoi è farti del male, ed essere costretto a rinunciare alla gara.
  • Fai sempre un po’ di riscaldamento prima degli allenamenti. Dopo esserti allenato fai stretching. Molte persone provano a fare stretching senza riscaldamento, cosa che danneggia i muscoli. Molti rinunciano allo stretching quando i muscoli sono caldi. Questo indurisce i muscoli e li danneggia.
  • Ricorda che lo scopo del triathlon è divertirsi. Perciò fallo!
  • Cerca i gruppi di triatleti nella tua zona. Puoi provare su internet o nelle palestre più frequentate.
  • Ogni sport ha le sue indicazioni. Per il ciclismo, cerca una bici adatta. Per quanto riguarda la corsa, cerca informazioni sula tecnica chiamata Pose Running. 
  • Esercitati nelle transizioni tra nuoto e bicicletta e bicicletta e corsa. Risparmierai molto tempo se sarai abile in queste fasi di corsa.

Fonte: wikihow.it

10 Tips for First-Time Triathletes

I don’t know if it is accurate to write that triathlon is “the” fastest growing sport in the world; but it has definitely got to be in the top few.

Kết quả hình ảnh cho triathlon tip

If you survey people that have completed a triathlon and ask them why they decided to participate in the sport—what got them there—you may get an answer included in the list below:

  • I had too many running injuries and needed to do cross training to heal myself. Once I began cycling and swimming, I realized I enjoyed the variety and didn’t want to stop.
  • I wanted a new challenge, a change from my regular activities.
  • It was a stake in the ground. I decided to make changes to my life and triathlon was the start.
  • I wanted a way to celebrate my next birthday.
  • I was decent at several sports and the idea of combining them into a single competition seemed to be to my advantage.
  • I watched a multisport event and thought the madness looked like a lot of fun.
  • It’s a great way to stay fit because I get an overall workout—cycling and running do nothing for my upper body.
  • My buddies and I made a bet. I say a good cyclist can slaughter a good runner or a good swimmer in a multisport event. My buddies disagree. I guess we’ll just have to test those theories. Bring on the race.

The summer is still young and there is plenty of time for you to train for and successfully complete a triathlon. Need more help?

Here are ten tips for first-time triathletes:

1. Go short before going long.

The Ironman World Championship event is arguably the most recognizable triathlon event in the world. The award-winning NBC broadcast of this event has brought the struggle and triumph of triathlon to living rooms around the world. However, a 140.6-mile event—2.4 miles of swimming, 112 miles of cycling and 26.2 miles of running—is more than nearly all first-time triathletes should attempt on the first outing in the sport.

Begin with a shorter sprint-distance event (400 to 500 yards of swimming, 11 to 15 miles of cycling and around 3.1 miles of running) or an Olympic-distance event (0.9 miles of swimming, 24.8 miles of cycling and 6.2 miles of running).

2. Stay close to home.

For the first race, make it easy on yourself and select an event close to home. If the event is within easy driving distance from your house, it helps reduce race-day stress and hassle. You can also do some of your workouts on the course, increasing your confidence. You can find events close to you by searching the Active event listings.

3. Just a swim suit and goggles for the swim.

If you do not own a wetsuit or are an inexperienced open water swimmer, select an event that is in a pool and does not require a wetsuit. If your event does require a wetsuit, and you don’t own one, some retail stores rent wetsuits. A good pair of goggles and a swim suit made for lap swimming, not sunbathing, is all you need for the swim portion of the event.

4. Your bike is fine.

Any bike you’re currently riding will work just fine. It can be a road bike, mountain bike or hybrid. Many people have completed their first triathlon on a borrowed bicycle. Be sure the bike is correctly fit to you and is in good working order. (No rotted tires or frayed cables.)

Most races have a support motor vehicle (also known as sag support) following the race to pick up riders unable to complete the bike leg for one reason or another, but it is best that you know how to change a flat tire for training and race day.

5. You need running shoes.

If you do not currently own a pair of running shoes, you need a pair. I recommend going to a good running store near you and let the experts in the store help you select the right pair of running shoes. They should ask you questions about your feet, running history and watch your gait while walking and running.

6. It doesn’t take as much training as you might think.

You are not training for a podium position at an Ironman event for your first race, therefore you do not need to be training 20 to 30 hours per week. You can be ready for a sprint-distance race on less than five hours per week of training. Most weeks are less than five hours. You can find detailed training plans here.

7. Plan to rest.

For most eager racers, it is easy to plan to swim, bike and run. Be certain you plan to rest as well. You want to do enough training to complete the event and have fun. It is best if you finish the event with a smile and hungry for more races.

8. Transition time counts too.

I have had some beginner triathletes write to tell me they were surprised that the time it takes to change from swimming to cycling and from cycling to running (known as transitions, “T1” and “T2”) counted in overall race time. All of the time between the start of your swim and when you cross the finish line at the end of the run counts. Practice smooth and swift transitions.

9. Plan to do the first half of the race slower.

Most beginners start too fast. Estimate how much time you think it will take you to do the entire event. Plan to do the first half of that total time at a slower pace than you think you’re capable of doing. When you reach the half-way point, you can pick up the pace and finish strong. This is called a negative-split effort.

10. One piece of “trick” equipment.

If you want to pick up one piece of “trick” equipment, purchase elastic shoe laces. One such brand is Yankz. Elastic laces allow you to slip your feet into your running shoes and eliminate the need to tie your shoes.

For your first race, try to keep things simple. Once you get hooked on the sport, you can look into ways to get faster or go longer.

If you do your first triathlon this summer, let us know how it goes.

Source: www.active.com

 

 

 

 

 

 

 

 

6 WAYS SWIM PARENTS CAN ENCOURAGE GREAT SWIMMER

How important is the relationship between your child and their swim coach? Coaches have such an impact on our kids’ lives. Our kids may look back on their coaches as some of the most influential people shaping their goals and dreams. We want our kids to be successful in swimming and in life. Having a strong relationship with their coach is one step along that path. Their relationship needs to be based on trust, communication and mutual respect.

SWIM PARENTS

As a parent, there are a few things we can do—or not do—to encourage healthy, working relationships between our swimmers and their coaches.

Here are my six tips to building better relationships:

ONE

Get them to the pool.

Coaches appreciate kids who make it to practice consistently and on time. Who do you think will get more attention from the coach—the kid who shows up for every single practice—or the child who has sporadic attendance? When kids are not old enough to drive, the responsibility falls on us to get them to the pool.

TWO

Encourage hard work.

Being a hard worker is a life skill that will serve our kids well in school, work and relationships. How do you build this characteristic in your child? One small thing we can do is praise their hard work. Instead of complimenting your child on their natural talent, like brains or athleticism, offer praise for their hard work and show how their effort led to accomplishments.

THREE

Honesty is the best policy.

If your kid wants to skip practice to study for a final, or take a day off with friends, advise them to be honest about it with their coach. I’ve seen this happen again and again, kids lying to their coaches. It never ends well and credibility is a hard thing to regain.

FOUR

No excuses.

Our swimmers need to be responsible for their actions. We aren’t helping by giving them excuses. Nor, do coaches like to hear excuses from kids—why they missed practice—or didn’t have a good swim. This comes down to ownership of their sport. Your swimmer needs to understand that what they put into the sport, they will get out of it.

FIVE

Keep negativity to yourself.

You may believe the coach doesn’t focus enough on technique, or worry that your kid isn’t getting enough attention. Whatever you do, don’t talk about it at home. Kids will pick up on these cues and may lose faith and confidence in their coach.

SIX

Your swimmer needs to communicate.

Many parents make the mistake of talking to the coach on behalf of their swimmer. At some point in time, we need to back away and let our swimmers take over. Open communication between your child and their coach is fundamental in building a better relationship.

What tips do you have to encourage better relationships between swimmers and coaches?

Elizabeth WickhamSourceswimswam.com

What Should You Make Sure That When You Go Swimming?

 

Image titled Prepare to Go Swimming (Girls) Step 1

1.Have a good meal.

Swimming really burns off energy so it’s best to have a good meal before you swim. Make sure it’s not too heavy though, otherwise it will be really hard to swim.
Image titled Prepare to Go Swimming (Girls) Step 2

2. Find a waterproof bag for all your stuff.

 As small as possible because you don’t want to be carrying a massive bag around with you. Ones with separate smaller pouches are ideal because you can put your money and phone and stuff in there. Place it on your bed and then go and find the stuff below. Place it on your bed and carry on so that you don’t lose stuff by carrying it around with you.
Image titled Prepare to Go Swimming (Girls) Step 3

3.Wear goggles (necessary) and a swim cap (optional).

You are bound to want your goggles at some point because your eyes will start to sting. The swim cap depends on whether you’re going to swimming practice or messing around with your friends.

4.Pack shampoo, conditioner, shower gel, deodorant (necessary) and talcum powder (optional).

It is advisable to store these necessaries in small but waterproof bottles, to avoid leakage.
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5. After that find your brush, some hair bands and any after products that you use.

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6. Next the most important thing your bathing suit.

Choose a sensible one not a bikini because you’re going swimming not going on holiday. If you’re wearing your bathing suit under your clothes then pack pants instead
Image titled Prepare to Go Swimming (Girls) Step 7

7Then find 2 towels a big one for your body and a small one for your hair – depending on your hair length.

But it’s still nice to have a spare towel just in case.
Image titled Prepare to Go Swimming (Girls) Step 8

8. Finally pack all the stuff into your bag and remember to bring your money and extra dollar or pound for the lockers and a snack for afterwards because trust me you will be starving.

If you have a membership card bring that too.

9. For girls, it is advisable to carry a change of clothes, because, trust me pulling on the same pant and shirt on which you wore, would be a hard task.

Its good to carry simple, soft and easy going dresses along with you

10. Before swimming make sure you take a few long breathes as swimming sometimes may make you feel nervous..

11.Check the temperature of the water using your toe or finger to ensure that the water has suitable conditions for you to jump in

Source: wikihow.com

10 Things To Do at the Beach

People usually go to the beach to swim or sunbathe, but the beach can be much more fun if you try some of these things to do while at the beach:

Build a Sandcastle

kids building sandcastle

Sandcastles and sand sculptures can be simple or elaborate, but all are so much fun to build! No special tools are really needed — just sand, water, and your hands will do — but simple cups and pails are helpful tools in carrying sand and water and helping to shape your creation.

Learn more about sand castle building basics.

Cast a Line

Fishing is one of America’s favorite activities and pastimes. While not all beaches allow fishing, many do; and, some even have fishing piers that rent gear. Go fish!

Collect Seashells

You can find shells on just about any beach. And, while this activity sounds like a no-brainer, there are some things to keep in mind. You will need a container to collect your shells. This can be a pail, cup or bag. Only collect “dead” shells — shells that have no animal inside.

Tip: Make shell collecting more fun by purchasing a book and looking up the names of each shell to see how many you can find.

Enjoy a Picnic

Many beaches have food concessions, but that can be quite expensive and not very satisfying. So, why not pack a nice picnic? Cheese and crackers, sandwiches or fried chicken are favorites; and, when paired with a salad or fresh fruit, it is much healthier and often less expensive.

Tips: Many beaches have an ordinance against alcoholic beverages, so leave the beer and wine at home and instead pack plenty of water. Also, don’t forget common sense food safety. Keep foods cold in a well-insulated cooler; and, when serving, don’t let them set out for an extended length of time.

Play a Game

Whether you are the active type or prefer sitting around, there are games that can pass the time.

The possibilities are endless. Bring along a ball and play a game of catch or volleyball. A Frisbee can be tossed over the sand or in the water. Bring a hula hoop and see who can keep it going the longest. Draw lines in the sand for a game of Tic-Tac-Toe, using several of two different kinds of shells for the markers; play hangman in the sand; or, bring along a deck of cards.

Read a Book

While you’re catching those rays, it is also a great time to catch up on your reading, whether it’s the latest magazine or a naughty novel.

Tip: If you have sun-sensitive eyes, consider taking along a book on tape or CD; but, don’t forget your headphones.

Splash and Play in the Surf

How do you cool off? Get in the water! Splash, splash each other, run and play. Let the waves wash over you, but do be careful. Those playful waves can pack quite a punch, especially for toddlers already unsure on their feet. And, rip currents are a real threat and should be taken seriously as well.

Take Pictures

If you’re on vacation, of course, you’ll want photos of those memory-making moments. After all, you’ll have to prove to the clan back home that Uncle Johnny really did look like a lobster with that sunburn. But, why not take your picture-taking skills to the next level and capture some of the beautiful scenery — glistening sand, rolling white-tipped waves, colorful umbrellas, sunsets and lots of people make interesting subjects for photos.

When you get home you just might find a picture you’d like to have enlarged and framed as a reminder of your trip.

Walk or Stroll

Whether you take a leisurely stroll or a brisk walk, the sand is great for exercising your feet and legs; and, the sound of the surf and smell of the salt water will clear your mind.

Watch the Sunset

What a wonderful way to end your day at the beach! Florida’s sunsets are spectacular, particularly from the vantage point of any Gulf Coast beach. There are two beach communities that think every sunset is reason enough to celebrate — Clearwater Beach and Key West. Those communities put on a nightly party that includes live entertainment, street performers, and craft vendors. Best of all… the sunsets and celebrations are free!

Always use sunscreen before you hit the beach and apply it often.

Source: Tripsavvy.com

 

Proper Breathing Technique for Swimming For You

Breathing—it comes completely naturally to all of us. It is an activity that will function without interruption or conscious thought under the control of the autonomic nervous system. When necessary, we can assume conscious control in order to increase oxygen supply while under stress or in a fight/flight state of mind. In our world, triathlon equals a fight/flight state.

Breathing is easy on the bike and run. While there are a few tricks to rhythmic breathing in both of these legs, you don’t have to move around and ask your surroundings permission in order to get a breath. In swimming, you do.

From a beginner standpoint, the two most important aspects of breathing in swimming are becoming comfortable with:

  1. Your face in the water while swimming
  2. A rhythm to your breathing

Face in the Water

Keeping your face in the water is step one, because if you swim with your head up or your face out of the water, your legs and hips will invariably drop. A high-head/low-hip position requires you to push more surface area through the water, creating more drag. This makes it harder to swim because there is more resistance. Imagine cycling with a parachute attached to your back. This will force you to take additional rest breaks in training or on race day as your heart rate increases and you cannot keep up with the oxygen demands of your muscles.

There are different tricks to keeping your face in the water. Be sure to have comfortable goggles. Focus on looking at the bottom or staring at the black line down the center of the lane in the pool. If you experience anxiety related to submersion, take a lot of rest breaks and remember that as far as pool training goes, you are never very far from the wall and an exit. Private swim lessons and a lot of practice will help.

Rhythmic Breathing

Once you are comfortable keeping your face/head in the water while swimming, you need to figure out how and when to breath. The critical action here is to begin exhaling through your nose/mouth as soon as you finish breathing in.

The major problem I see with beginner swimmers related to breathing is that they hold their breath while their face is in the water, then tries to exhale and inhale very quickly when turning to breathe. This results in a poor, shallow breath and a quick buildup of carbon dioxide in the lungs. Swimmers will have to stop and take a break in training or roll over on their backs to catch a few deep breaths in racing.

You must exhale while your face is in the water. So when you turn to breathe, your lungs are mostly empty and ready to accept a fresh breath of air. You do need to force the rhythm a bit. You should forcefully exhale through your nose/mouth as soon as you complete the breath. There’s no pausing. It is a constant rhythm.

Two- or Three-Stroke Breathing

The good thing about three-stroke or bilateral breathing? It will help you create and maintain an even stroke and improve mechanics on both sides of your body. The bad thing? It increases the time between breaths by 50 percent over a two-stroke or one-sided breathing pattern. That is a huge decrease in total oxygen flow while swimming.

My advice is to include bilateral breathing in your workouts during warm-up, drills, easy aerobic sets and short sprints like 25s and 50s. Switch to one-sided breathing for moderate/hard-distance and mid-distance sets. If you want to continue working on stroke balance, breathe to the left going down the pool and to the right coming back.

The main problem with breathing to one side all the time is that it usually creates a hitch or imbalance in one side. Typically one side becomes a bit stronger and you will veer off course in open water. The main benefit, however, is more air, which is nice when you are trying to swim fast.

Source: Active.com

How to Prepare for a Beach Trip

A beach trip can be a ton of fun and very relaxing. A poorly planned trip, though, can turn into a pain—literally, if you forget to pack sunscreen. As fun as going to the beach can be, it does take some planning ahead in order to have the best trip possible, so take a few days to plan for your next beach trip.

Packing for the Trip

1. Pack the right clothes.

Pack the swimsuit you’ve picked out and an extra change of clothes. The extra change of clothes is for the ride home, so you won’t be all wet and sandy.

  • Also, make sure your comfortable enough to spend all day in the clothes you wear down.
  • Having a changes of clothes means you can head somewhere else after the beach.
  • Don’t forget to include good footwear. Take sandals for the beach and water shoes for the ocean so you’re ready for anything.
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2.Take protection from the sun.
You don’t want to ruin your beach trip with a bad sunburn. Plus, protecting yourself from the sun will keep your skin looking younger as you age and guard against skin cancer.
  • Start with a sunscreen of at least 15 SPF. Check to make sure it protects against both UVA and UVB rays. Don’t forget to add a lip balm with sunscreen to protect your lips. Make sure to reapply it frequently, especially after sweating or jumping in the water.
  • Use clothing for protection. Hats and sunglasses offer much needed protection for your face and eyes, but wearing a coverup with long sleeves can also offer protection. If coverups aren’t your thing, take a beach umbrella or tent/gazebo instead.
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3. Bring something to sit on.
A beach chair or a towel is appropriate, but if you choose a towel, it should be separate from the one you’ll be using to dry off with. If you choose a plastic chair, you may still want to bring the extra towel to keep your chair from getting too hot while you are away. You could also bring an old blanket you don’t mind getting sandy.
  • Another option is an old fitted king-size sheet. You can put things like bags and coolers in the corners, so that the sheet makes a cozy little playpen for you and your family.
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4. Take a first aid kit.
Of course, you hope no one will get injured, but taking a basic first aid kit will offer you some relief if someone gets hurt. You can buy a first aid kit ready-made or make your own.
  • Make sure you have things like bandages, antibiotic ointment, pain relief pills, and a thermometer, as well as anti-diarrhea medicine. You may also want antihistamines.
  • Make sure you have an assortment of bandages, including small adhesive ones as well as roller bandages, gauze pads, and medical tape. You should also have things like antiseptic packets, hydrocortisone packets, non-latex gloves, and compress dressings.
  • Also, make sure you pack any common over-the-counter medications you use frequently.
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5.Bring a waterproof or water resistant bag.

You’ll need a place to stash your valuables away from the water and the sand. Pick a bag that’s fairly water resistant or waterproof so that you can stash your phone and wallet away. Leave anything irreplaceable behind that you can so you don’t lose or damage it on the beach.

  • Another trick to protect your valuables is to clean out an old sunscreen bottle. Use it to hide valuables you don’t want anyone to steal, and as a bonus, it keeps them dry.
  • You can also stash electronics in zip-top bags for protection.
  • For beach toys, find a net bag so sand can be left on the beach. Pack all the food in a cooler with ice.

Packing for the Trip

  1. Bring activities to share. If you’re traveling in a group, bring something you can all do. For instance, a deck of waterproof cards is great for the beach, as long as it’s not too windy. You could also bring a board game that doesn’t have too many parts. A game like Twister, for instance, would be great for the beach.
  • Remember to include fun for the kids in your group. On the beach, all you need are some simple toys, such as buckets, shovels, and other cheap toys. Your kids will have a blast in the sand and water.

     2. Don’t forget some music. Music is a great way to keep people entertained. For a simple solution, you could bring along a waterproof, battery-powered radio, like a shower radio. However, you can also use waterproof bluetooth speakers so you can play music from your phone.

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          3. Take some solo activities. You’ll enjoy just lounging for a bit, but you might also want something to enjoy all on your own. For instance, take a light book you’ve been meaning to dive into. The beach is the perfect time to do it.

  • If you take an e-reader, make sure it’s okay in the glare of the sun, and that you have a portable charger for it if you need it. You may also want a portable charger for you phone. Slip the e-reader into a zip-top bag to protect it.
  • You could also take activity books such as crossword puzzles and Sudoku books.

        4. Take some snacks. If you’re planning to stay at the beach for a few hours, you’re going to want some snacks and drinks to get you through. Keep it fairly simple. If you choose anything too complicated that requires assembly, you’ll likely end up with sand in your food.

  • Some good snacks to take include fruit, granola bars, vegetable sticks, and bottles of water. Skip the sodas as those don’t hydrate as well.
  • In fact, if you’re planning on staying all day, consider just packing lunch. Though you can take a cooler for drinks, you might want to pick something that won’t spoil easily, such as a peanut butter and jelly.
  • Bring a small bag for any trash you may accumulate. It may be difficult to find a trashcan at the beach.
  • Bring moist towelettes with your food. You can use them to clean up hands before and after your eat.

       5. Stake out your spot. When you get to the beach, you need to stake out a claim. It’s good to go early in the day, when it’s less crowded. That way, you’ll have more opportunity to find a good spot.ck a spot near the water but not so near you’ll be overrun if the tide comes in.

  • If the beach has chairs or umbrellas for rent, consider renting one to make life easier.
  • Stick with like-minded beach goers. That is, if you’re there to party and have fun with your friends, pick an area where people are being louder and playing music. If you prefer a quiet place to read, try to find a more secluded spot. If you’re there with your family, look for other families to be near, so your kids can play together.

Buying a Bathing Suit

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      1.Wear underwear that hugs your body.

When you’re trying on swimsuits, you need to keep your underwear on. However, you also need to make sure the suit fits properly. Therefore, make sure your underwear doesn’t bunch, and pick something on the slimmer side to wear to the store.

    2. Pick what makes you comfortable.

Many websites will tell you to pick swimsuit style that’s flattering to your body type, but the truth is, you can find a suit that’s flattering in any style. The important thing is that you feel comfortable and that you like the suit.

  • For instance, you may not think you can get away with a two-piece because of your curves. If you don’t feel comfortable showing as much skin, you could wear a tankini, which is basically a tank top with a bikini bottom, or a high-waisted bikini. Pick a fun pattern and rock that suit.
  • For men, you also need to decide what you want out of your suit, such as how much skin you want to show. You could go for anything from full-length trunk shorts to swim briefs

     3.Jump around.

You don’t literally need to jump, but you should move around as much as possible once you get the suit on. You want to make sure it stays on in all the right places because you’ll certainly be moving a lot in the water.

  • Try walking up and down outside the dressing room or doing a few jumping jacks in the suit to see how it wears. Make sure it doesn’t move around.
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       4. Don’t forget the coverup.

A coverup is just something you can slip on over your swimsuit to go from the beach to the car or to hang out on the beach in while you’re not swimming. For men, it can be something as simple as a t-shirt. For women, it can be anything from a pair of shorts and a top to a breezy, cottony dress made for going over swimwear.

Getting Your Body Ready

     1. Take some time to shave.

If you’re wearing a revealing swimsuit and you’re not a fan of body hair showing, you’re going to need to spend some time shaving before you go to the beach. Take some time to shave your legs and any other areas that might need it, such your bikini line or armpits, before you go.

  • If you’re not comfortable shaving or waxing these areas yourself, let a professional do it. Set up an appointment to get a bikini wax done.
  • If you’re guy, you may want to shave your back or have someone do it for you.
  • Make sure to check yourself out in the sunlight, as you’re more likely to spot hairs in the sun.
      2. Exfoliate your skin.

To make your skin shimmer, you may want to spend some time exfoliating. Exfoliating is just a way of removing dead skin so that you skin doesn’t look ashy or rough. You have the option of using a chemical exfoliant or a physical exfoliant.

  • A chemical exfoliant uses chemicals, generally acids, to break down the dead skin.
  • A physical exfoliant uses small beads or crushed pieces of seed or shell in a solution to rub away the dead skin. You’ll also find exfoliating gloves that fall in this category. Even a washcloth is a physical exfoliant.
  • To use an exfoliant, hop in the shower first to get your skin damp. Rub the exfoliant in with your hand, a glove, or washcloth in gentle circles. Wash the exfoliant away when your done. If you’re using an exfoliating glove or washcloth, simple put your normal soap on it, and use it to rub the soap into your skin in gentle circles.
  • Be sure to focus on problem areas like knees, elbows, and feet.
  • After you exfoliate, apply a good moisturizer to your skin.
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3. Skip foods that bloat. If you’re looking for a flat stomach, try to avoid foods that cause you to bloat for a couple days before the beach. That way, your stomach won’t be pooched out because of bloating.
  • Skip cruciferous vegetables such as broccoli, cabbage, Brussels sprouts, and cauliflower. Also skip processed foods and carbonated beverages.
  • Instead, try other healthy foods such avocados, eggs, nut butters, salmon, bananas, Greek yogurt, and lemons.

Source: wikiHow