Triathlon Training Plan - How Do I Get My Bike Miles Up?

I got a question this week from a triathlete struggling to build up mileage on his triathlon bike. This is a common challenge for triathletes. The trick here is to build mileage slowly and consistently. Here are some tips:

Remember to consult your physician before starting any fitness program.

1. Build up mileage slowly. Most triathletes are competitive by nature and they tend to push themselves to the limit. Out of frustration they might try to do a 4-hour bike ride when their longest ride before that is only a couple of hours. This is very risky and counterproductive.

If you overtrain like this you are likely to injure yourself, which can take you out of the game for weeks. Even if you manage to finish it without injury, your body will take a long time to recover from the workout and you may lose a lot of the benefit you might have gained from the long ride. Instead you want to build up slowly over time, adding maybe 25 to 50 percent to your base long ride (based on time in the saddle not mileage) every couple of weeks (see my sample plan to do this below).

2. Take time to recover and adapt. The goal is to slowly build up the length of your longest training ride while building in time to recover. Get to a plateau, ride there for a week and then try to extend it (see the sample program below).

3. A beginner can build effectively riding just 2 to 3 times per week. You don't have to build your endurance by riding 3 or 4 hours every time you get on your bike. Instead focus on one long ride each week (time not miles). Your ultimate goal should be to ride for as long as you think your complete race will take you to finish. Your other rides during the week don't need to be as long, but you might want to add some strength or technique training to these rides (like hills or cadence work).

4. Sample triathlon training plan Let's say that your goal is to finish an olympic distance triathlon in around 3 hours. "Leg time" for this race is 2.5 hrs or more. Building your bike to 2.5 to 3 hours will help build the endurance needed for this event. Let's make your goal to do a long ride of around 3 hours about a month before your race. Today you can easily do two one hour rides per week. How do you get to your goal?

By the way, you don't have to be able to do a 3 hour ride to finish your first olympic distance race, but it is a good goal. As you advance you might try to increase the number of miles you finish during your long ride (see tip 6 for more on this). Here is an example of a basic plan to get you to your goal:

Building Bike - Time goals for your one long ride per week. Other workouts for the week would be based on your personal level of fitness.

a. Week One: Ride = 1.5 Hours
b. Week Two: Ride = 1 Hour
c. Week Three: Ride = 2 Hours

At this point you've doubled your long ride. Do you need more time to recover? If so then start over at Week Two and then do Week Three again. If you recover better then move on to Week four. Do the same thing after each week that you build mileage - if it takes more than a couple of days to recover go back to the next lowest recovery week and start from there.

d. Week four: Ride = 1.5 Hours
e. Week Five: Ride = 2 Hours
f. Week Six: Ride = 1.5 Hours
g. Week Seven: Ride = 2.5 Hours
h. Week Eight: Ride = 2 Hours
i. Week Nine: Ride = 3 Hours

Note: All rides should be ridden fresh with no hard workouts at least the day before and the day after. The pace should be in a comfortable easy pace (you should be able to talk or have a conversation while you are riding during the majority of your ride). learn to "spin" or use your easier gears to prolong your muscle endurance.

You did it! At this point your long ride is now 3 hours and you have made a great improvement in your endurance. Next you will want to start working on other things like speed, terrain, etc.

5. Make sure that you are eating and drinking during these rides. If you are hungry or thirsty you waited to long to eat or drink. Right now you are asking your body to do things it hasn't done before, you will need the calories. Eventually you will get more efficient and may not need to eat as much.

6. Time, Mileage or Heart-rate? Eventually all three of these measures will be important. When I start training someone we focus first on time at a comfortable pace. Next we add a heart-rate monitor to the mix and shoot for time within heart-rate zones. Finally we start working on the number of miles covered, heart-rate, and time. I suggest you start the same way.

If this sounds too over-planned, simplify it. Last winter I started training for a spring Century ride and my workout plan was just to add an hour to my long ride every 3 weeks until I got to 6 hours (although remember that I was starting from a pretty strong base and I didn't train much in the other disciplines, I did hit the weight room 1 time per week, and the yoga mat a couple times a week). The key is to do what works for you. Use this plan to adapt something for yourself or for you to present to your coach.

Triathlon Coach Janet Wilson is a USAT certified triathlon coach and ACE certified personal trainer. Janet is an accomplished and nationally-ranked amateur triathlete and she coaches triathletes of all skill levels, from a triathlon beginner to Hawaii Ironman qualifiers. To learn more about triathlon training plans, triathlon bike tips, coaching programs or just great tips on how to stay in shape visit her website at http://www.coach-janet.com

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WiFi Access Point

The field of communication is the fastest growing field in science and technology. The advancement in wireless communication was started in 1901 with development of wireless telegraph using Morse code. Wireless networks have many uses, people on the road now can send messages, data, mail, files etc from anywhere in the world. With advancement in the internet technology in the 1980's there is an ever increasing interest in wireless networking.

A network is a group of connected communicating devices such as computer. An internet is a collaboration of more than hundreds of thousands interconnected networks. Private individuals as well as various organizations such as government agencies, schools, research facilities, corporations and libraries in more than 100 countries use the internet.

The internet has revolutionized many aspects of our daily lives. It has affected the way we do business as well as the way we spend our leisure time. Count the ways you've used the internet recently. Perhaps you've sent electronic mail (e-mail) to a business associate, paid a utility bill, read newspaper from a distant city, or looked up a local movie schedule- all by using the internet. Or maybe you researched a medical topic, booked a hotel reservation, chatted with a fellow Trekkie, or comparison-shopped for car. The internet is a communication system that has brought a wealth of information you or fingertips and organized it for our use. A new technology known as wifi which stands for wireless fidelity was developed which enables the users to transmit data at a fast rate. The whole concept of wifi is based on access points.

Access points.

An access point can be thought as a hardware device or a software which establishes a wireless communication. this access point gets connected to wired local area network such as dsl, cables. Any two systems which are wifi enabled can thus connect without the need of physical connection. It improves the mobility if the nodes.

The access point also allows the user to have a faster connection by providing better bandwidth. Now it is possible for a user to watch movies, download software and play multiplayer games all at the same time, this is all made possible by wifi connection which provides a superior bandwidth over existing networks.

In order to utilize a wifi network to its maximum we should properly understand the basics of it. We should understand the meaning of access points and should know how to install and implement them. As there are numerous benefits of these wifi networks,

You can also find more info on Wi-Fi and Get Wi-Fi Antenna. Topwifireviews.com is a comprehensive resource to know about Wi-Fi Wireless Network technology.

Exercises To Do With Yoga Ball

A Beginner's Guide to Popular Yoga Types

Many a potential yoga student eagerly looked up class schedules at their local gym only to be baffled by the variety of different types of yoga there are. These yoga types are actually all made up of the same postures, or poses, they use them in differing ways to achieve specific goals. Here is a guide to the most popular of yoga styles, so you can find the one you're looking for. These are the most likely to be taught at your gym and have DVD teachings readily available.

We'll start with two very general terms that each describes a variety of other, more specific types:

hatha - These types of yoga are especially good for the beginner just learning the basic poses. They tend to be gentle, slow-paced, and done to very soothing music.

Vinyasa - These yoga types are physical movements synchronized with breathing. A Vinyasa class would typically begin with vigorous "Sun Salutations" as warm-up. These match physical movement with breath. More strenuous stretching movements are done toward the end of the class.

As we discuss the more specific types of yoga, you'll see many are named after the teachers that invented them:

kundalini - This Vinyasa type of yoga uses quick, repeated movements rather than long position holds. There may even be some chanting or call and response techniques used during the class. kundalini holds the breath control during posture performance as essential. The expected result is energy moving from the lower body to the upper.

Bikram/Hot - This is usually referred to as "Hot yoga," and was initiated by Bikram Choudhury. In its full version it is a series of 26 moves, but not all are used in all classes. As its name implies, it is practiced in a hot room - about 95 to 100 degrees Fahrenheit. This allows for a cleansing sweat and muscle relaxation.

Ashtanga/Power - Ashtanga is a quick-flow and intense yoga and is physically demanding. The "flow" is a term used to describe how much time you hold a movement and then move to the next movement. In true ashtanga yoga the same movements are always performed in the same order. "power yoga" is something that has been derived from ashtanga. It will have the same flow, but not necessarily have the same strict pose set. Both are often used for weight loss purposes.

Iyengar - Named after teacher, yogi B.K.S. Iyengar, Iyengar yoga pays particular attention to proper body alignment. Iyengar yoga's flow is slow, emphasizing long holds and often employing various props, such as blankets, straps, and other items that help your body find the correct alignment for each position.

Anusara - This type was founded by John Friend who wanted to create a more light-hearted class open and beneficial to yoga students of all levels. It adds the positive philosophy associated with Tantra to the emphasis on physical alignment espoused by Iyengar.

Jivamukti - Inspired by ashtanga yoga, Jivamukti promotes chanting, meditation and studies of the spiritual realm. These classes are found primarily in the U.S. and are quite physically challenging.

Sivananda - These yoga centers teach more than simple yoga classes. There are now over 80 such centers world wide, and they were founded by a student of swami Sivananda. Their five basic principles are: 1. Proper exercise (Asana) 2. Proper breathing (Pranayama) 3. Proper diet (vegetarian) 4. Positive thoughts and meditation (Dhyana)

No matter which type of yoga you choose, always check with your doctor before starting a yoga, or any other kind of exercise regime.

Michael Russell Your Independent guide to Yoga

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