Archive for the ‘FAQ’ Category

Two weeks before your race are very important. These PEAK-weeks (if they appear in your training schedule) shall bring your body to your personal peak of your effectiveness (PEAKING). Please stick to your training schedule and don’t overstrain you.

You will be confronted with reduced extents in your last week to recover before your race.

Use races of no importance to prepare for your 2-3 important races.

What to do on race day?

  • Use our checklist for your race (triathlon / marathon)
  • Don’t eat anything you’re not used to
  • Organisation is the half race
  • Drink and eat at a regular base (2-3 bars / hour)
  • Don’t start above your speed
  • Race your competition constantly

Swimming is the most technical discipline in triathlon. Humans are not optimized for swimming, because we have no flow line in water and we can not breath under water.

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Our motto “Gain speed, lose weight” shall motivate you to lose weight and not to gain weight! What’s about your current nutrition? To much sugar? Training and nutrition stick closely together.

If you want to lose weight, then train slowly but longer (i.e. running). Fast units lead to not use your fat reservoir, you lose more water than lose weight for longer. So, keep an eye on your weight!

Your muscles and your endurance do not grow and develop during hard trainings, but during recovery and regeneration. Many athletes are so ambitious that they forget this important premise.

Recovery can be observed from many views.

Yearly – monthly – weekly!

During a year you should use the time in off-season (transition phase) to recover in unstructured workouts. Don’t be too ambitious!

During a month, if you’re a rookie every 3 weeks you get a recovery week, everybody else every 4 weeks. Use this time to recover, your body will benefit from it.

In a training week organize your workouts in a way that you get a day without workouts or recovery. Two recovery days are not necessary.

The optimal weight for your individual body is not easy to calculate. The BMI-factor is from a medical point of view not a perfect measurement, it is a raw classification whether you are overweighted or not.

In general talk to your doctor before starting your workout. With too much weight or wrong ambition you can injure your joints or stress your circulation. If you run slowly, you burn fat. So lose your weight until you feel comfortable (but don’t lose too much – you know bulimia!). Watch during your workouts your heart rate, it shouldn’t go too high!

Sport alone is not enough to reduce your weight, it must be seen in combination with your nutrition. Read a book about LOGI or nutrition.

Bodies react not always the same to workouts and to measure the training intensity you need a heart rate monitor. So you can control your various workouts perfectly. You don’t go too fast in your workouts, and not too slow. The same is true for competitions.

Furthermore you can perfectly control your shape, because you i.e. have an average heart rate of 145 instead of 155 at a 10 km (6 mi) run in 50 minutes. Many heart rate monitors have a distance-tracker and other comfortable functions for your workout control.

If you don’t own one, it’s time to invest in one:

Before a race most of the athletes are nervous, because you have trained for this final. Unfortunately many athletes make mistakes in the beginning, maybe you can avoid them with this list.

  1. If you trained correctly, you don’t have to add workouts in the last week before your race. Workouts need 7-21 days to trigger reactions in your body and you want to keep your peak for your main competition.
  2. On the last day before the competition you should do a short, but fast unit. Signal your body  to be ready.
  3. Do I have to eat a lot more carbs in the week before the race or should I do carbo-loading? The topics around nutrition is very controversial. In general it’s the best that you form your own opinion and you read about theories about nutrition. In my opinion increased carbs 1-2 days before the race is enough.
  4. No checklist for your competition? It hurts if you have forgot something at your races. Create your own checklist and go through before any race. Many races are on Sundays so don’t forget that most shops are closed on Saturday.
  5. Missing support team. Races – especially triathlons – need a lot of organisation – a helping hand can be a big advantage.
  6. Enough sleep in advance – don’t stay up too long – arrive on day before the race at the racing location!
  7. Don’t eat something unknown on racing day. At your hotel or pension, there are delicious new things to try but maybe your stomach does not like them. So be careful!
  8. Check our equipment (especially your bike)

During a sport workout your body builds lactic acid, which is then removed by your tissues. At a certain amount of stress your body is no longer able to process all of the lactic acid it produces, thus accumulating more and more of it. The point, where more acid is produced than removed is called “lactate threshold”.

The lactate threshold marks our starting point to derive your training heart rate zones from, so you should update it frequently. It’s also important to note that the value is specific to each sport, so it has to be determined separately for biking and running.

There are two ways to determine your lactate threshold:

  1. Complete your test workouts, which will give you a good approximation of your lactate threshold value
  2. See a sports physician, who will test (and charge) you

After completing a test be sure to update your lactate threshold in your training info.

For the joy of everybody who don’t like to write down: NO – you’re not obliged to track your trainings. But to get a better review and an analysis of your efforts it’s necessary.

That’s why we recommend for a sustainable and constructive training, that you track your workouts in your logbook. Because the TriCoreTraining system can only react and optimize your training plans based on your efforts, strengths and weaknesses.

Find your logbook on http://www.tricoretraining.com/trainer/trainingstatistics/list_trainings.

There might be some dishonest subjects and so we avoid one-time-payments and downloads of training plans for a whole year. This project needs to be funded and that’s why you have this limit. We hope you understand that.

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