8 Exercises To Fit Around Your Day | Strength And Conditioning For Triathlon

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Strength and conditioning exercises can not only make you stronger, but also help keep you injury-free and therefore, make you a better athlete, so we've put together a few simple exercises you could fit around your day. This exercise predominantly works your glute muscles and helps get them firing and functioning properly. Now, your glutes are needed for cycling and swimming, but they can be prone to switching off slightly and your hamstrings overcompensating for that weakness. Now, basically, all you need is some floor space, you can do it whilst watching the television, for example. Now, whilst lying on your back with your knees bent, you need to make sure you start by squeezing your glutes and then, just lift your hips up towards the ceiling, keeping your glutes firing the whole way through and then, lower down again gently. If you find that really easy and you're ready to progress, you can take it to doing it with one leg, make sure your hips stay level as you go up and then, lowering back down again. This is a simple exercise and, as a result, can be done pretty much anywhere. So, you could multitask, maybe doing it whilst you're doing the washing up or on the train on your commute to work. To progress it slightly, you can maybe hold at the top to really get those calves firing and then, lower down really slowly or even move it up to one leg at a time and then, if you did want to increase the range of movement, maybe do it on the edge of a step so you can drop your heel down that much lower. This is another exercise you can do in front of the TV and all you need is a bench or a chair with a firm edge and a little bit of space for your legs. Now, as the exercise says, it predominantly works you triceps, but also uses the rest of your shoulder muscles. Basically, all you need to do is lower your body down with your elbows pointing backwards. To make it easier, you can do it with your knees bent. If you want to make it harder, just move your feet slightly further away and have your knees straight. This is an easy exercise to fit into your day. You can maybe do it whilst lying in bed in the morning, having a cup of tea, or just before you go to sleep. You need to be lying on your side with your hips parallel to the wall in front of you with your knees roughly to a 90 degree bend and then, keeping your feet touching, all you need to do is lift your knee up towards the ceiling, keeping your hips level, and then, lowering it back down. It's particularly good for activating glute mead, which sometimes can be prone to switching off or having an imbalance. Subscribe to GTN: http://gtn.io/SubscribetoGTN Check out the GTN Shop: http://gtn.io/3r If you'd like to contribute captions and video info in your language, here's the link 👍 http://gtn.io/3s Music: Epidemic Sound Mile Soul - Da Tooby Watch more on GTN... 📹 Ask GTN With Pieter Heemeryck - http://gtn.io/AskGTNPH 📹 8 Essential Triathlon Training Tips - http://gtn.io/8TrainingTips The Global Triathlon Network (GTN) is the best triathlon YouTube channel, with videos for anyone who loves triathlon: from seasoned Ironman racers to first timers – and everyone in between. With the help of our pro and Olympic medal winning team, we’re here to inform, entertain and inspire you to become a better triathlete; including videos on: How to swim, bike, and run faster with expert knowledge Beat your PB with record-breaking expertise Get the best from your bike and gear with pro know-how In-depth, entertaining features from the heart of the sport Chat, opinion and interact with us across the channel and on social media every week Join us on YouTube’s best triathlon channel to get closer to the sport and to become a better, faster and fitter triathlete. Welcome to the Global Triathlon Network. Thanks to our sponsors: Cervelo bikes: http://gtn.io/cervelo ON Running: http://gtn.io/On-Running Assos of Switzerland clothing: http://gtn.io/Assos KASK helmets: http://gtn.io/kask Park Tool: http://gtn.io/parktool Profile Design: http://gtn.io/profiledesign Zipp wheels: http://gtn.io/zipp Quarq powermeters: http://gtn.io/quarq Polar: http://gtn.io/polar Vision wheels: http://gtn.io/vision Continental: http://gtn.io/continental Team Bath: http://gtn.io/TeamBath YouTube Channel - http://gtn.io/YouTube Facebook - http://gtn.io/Facebook Instagram - http://gtn.io/Instagram Twitter - http://gtn.io/Twitter Google+ - http://gtn.io/GooglePlus Strava Club - http://gtn.io/stravaclub

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These Athletes Always Go For the Trifecta!

Good morning Athletes and Warriors! It takes a special somebody to take on the Triathlon as a sport and want to be good at it! The levels of fitness have to be at their highest and on demand and the demands of the sport go beyond the three events. Whether you are a budding Olympian or want to be the best Triathlete on your block. Let us show you in custom detail how to finish and maybe even win! -Nate Triathlon The 12-Week Triathlon Programs focus on developing muscular endurance and strength. The program begins with lower weights and higher repetitions to create a solid conditioning base for the muscles. Then, a transition from this conditioning base into strength by using heavier weights and less reps as the weeks progress will occur. It is ideal to take 48 hours of rest between each weight training session. However, if scheduling makes this hard to do then simply choose the Consecutive Day Plan. With these Triathlon Programs, training with any combination of days is easy! Throughout the length of the Triathlon Programs, the manipulation of the sets and repetitions for each exercise will be based on periodization concepts that involve changing the intensity and the volume of the workouts. The starting point of the program is based on an initial fitness level. With feedback, the actual progression of the program will follow the body's unique adaptation process to exercise. Fine tune the program to include all the exercises that feel the best. Let's get ready to win! Log on to US Sports Online Strength and Conditioning and fill out the fitness profile form to get started today! If it's time to get serious about your fitness/strength and conditioning, you need a structured program. I'll tailor a program specific to your goals and abilities, that will contain: Fully customized workouts, listing: exercises, sets, reps and weights. Exercise videos and descriptions demonstrating proper technique for every exercise. A built in feedback system and email contact with me anytime. Using the world's most powerful online training tools I can design and deliver 12-month fitness programs fully customized to your personal fitness goals, abilities, and schedule. Go to www.fitnessgenerator.com/ussportsradio and fill out the contact form to get started.

Self-Confidence Tied To Exercise 'high'

Today's guest article really boils down to balance. Exercise, when you get good at it is like oxygen. "You get too much you get to high. Not enough and you're going to die." Okay I borrowed that from this 70's hit song, but you get the idea and you can see an even clearer picture below.
-Nate

Self-Confidence Tied To Exercise 'high'
by MEDICAL TRIBUNE NEWS

NEW YORK, May 13 (Reuters Health) -- Part of the well-being or 'high' some people feel after a good exercise workout may be related to their sense of mastery over their exercise routines, report researchers in the May issue of the journal Health Psychology.

The findings suggest that increasing people's self-confidence about exercise may encourage them to stick to exercise regimens, the investigators conclude.

Edward McAuley, professor of kinesiology at the University of Illinois Urbana-Champaign, and colleagues recruited 46 women undergraduates and divided them into two random groups. None of the young women exercised more than once a week and all were categorized as 'low-active.'

All were given individual fitness tests on a stationary bicycle. Regardless of how they actually performed, women in one group were told that their test results were excellent, while the other group was told that their performance was below average.

Several days later, the women were asked to exercise again, and each woman was reminded of how well or poorly she had done previously. At intervals during the 20-minute workout on the Stairmaster, researchers asked how the study participants felt.

McAuley's team found that women who believed they had performed well the first time responded far more positively than the women who had been told they had performed poorly.

The findings suggest that the exercise experience can be improved by providing information that enhances self-confidence, say the researchers -- and this may help people stick to an exercise program. 'That becomes important particularly if the enjoyment, the emotions that are expericenced in exercise, are implicated in getting people to do it again,' McAuley said in a statement.

SOURCE: Health Psychology;18:1-7.

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Tips and Tricks for Off-Road Running

Good Morning athletes and warriors!
For those of you who love to run for fitness, competition, or fun. This time of year is certainly running season. As good as running is for exercise; it does have some negative side-effects if you run frequently (knee, and back problems, shin splints, hydration issues,. etc.,). With proper preparation like doing our Runners Back and Rehab program before during or after your running season; you may be able to avoid any/all side effects, thus enjoying your regular runs even more so. Here are some good tips to get the most out of your run game! To get more information on US Sports Strength and Conditioning's Runners Back and Rehab Program. Click here and fill out the fitness profile form to get started.
-Nate
Tips and Tricks for Off-Road Running
Andrea Moore, a 36-year-old optometrist and lifelong road runner, hit the trails of the Santa Monica Mountains one day five years ago to give her pavement-pounded knees a break. She's never looked back. "I fell in love with the dirt," Moore says. "On trails it's such an adventure every time you run that it doesn't even seem like exercise." Now she gets her runner's high higher up, logging 30 miles a week, all off-road.

There are thousands of stories like Moore's. Combining the exhilaration of the great outdoors with the promise of softer landings, trail running has become one of America's fastest-growing sports. With off-road hot spots in California, Colorado and the Northeast leading the way, the number of trail races has doubled over the last two years, to nearly 600.

But while embracing the dirt would seem as easy as lacing up a pair of off-road shoes, trail running is as different from road running as mountain biking is from road cycling. To get the most out of trail time, you actually need to relearn the world's easiest sport. "You've got to run with a different technique and a different attitude," says Ann Trason, the nine-time winner of the Western States 100, one of the most prestigious off-road races. Below are some pointers to hit the ground running:

• Narrow your vision. Roadies can space out, but since trails aren't made of perfectly groomed asphalt, off-roaders need to stay focused. Look two steps ahead and down on rolling terrain. Crouch while running. Keep legs slightly bent to lower your center of gravity, it keeps you from falling and lets you move easily around obstacles. "I think of it like dancing," says Danelle Ballengee, one of the nation's best high-altitude racers.
• Heads up on climbs. They're an uphill struggle unless you keep your head tilted up, allowing maximum oxygen into your lungs, critical at high elevation.
• Toes down on descents. Watch the ground carefully and land each step on toes and forefoot for optimum control.
• Water is life. With no 7-Elevens in the mountains, runners need to pack hydration systems to keep the vultures from circling.
• Time, not mileage. Roadies measure performance by miles pounded, but trail runners should gauge theirs by time spent on the trail. "It's a change of mind-set," says Ben Hian, a top trail racer. Translation: If basking in nature doesn't change your mileage mentality, the lack of markers in the woods most definitely will.

Adapted from Cond' Nast Sports for Women, 

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Will caffeine help me run faster?

It will certainly make you 'feel' like you can run faster. Be careful with coffee and other caffeinated products. -Nate

A few years ago it was popular for runners to drink a cup of coffee before a race because caffeine will stimulate the release of fatty acids into the bloodstream. The athletes were counting on using the fatty acids for fuel, rather than glucose, "saving" the glucose for later in the race when it might give them a second wind. There is also a study based on athletes who were given 330 milligrams of caffeine (the equivalent to two to three strong cups of coffee or seven caffeinated soft drinks) one hour before exercising. The athletes were able to perform moderate aerobic activity 15 minutes longer than their "decaffeinated" control group.

330 milligrams of caffeine is a lot of caffeine. For most people, the adverse effects of consuming that much caffeine would far outweigh the possibility of enhanced performance. Caffeine stimulates the central nervous system and can cause headaches, insomnia, and abnormal heart rhythms. It contributes to irritability--the last thing you need if you already have pre-race jitters. And, the effects on the colon combined with irritability often results in diarrhea.

Caffeine is also a diuretic--the description for drugs that promote water loss from the body. Having to step behind a tree in the middle of a race increases race time as much as the fatty acids released by the caffeine may decrease it.

A cup of coffee contains approximately 50 to 150 milligrams of caffeine, tea about 10 to 50 milligrams, and caffeinated soft drinks about 50 milligrams. It's also hidden in chocolate and many over the counter prescription drugs.

Caffeine may increase your endurance but it doesn't make you run faster. Bottom line is the negative effects of its use far outweigh the positive so you're better off to make water your pre-game beverage.

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Don't let your passion for running injure you

Train to stay on the course.
Avid runners whether novice, seasoned pro, competitive distance athlete or occasional participant, tend to suffer some kind of injury or ailment as they continue to participate.
With the right training and balancing the work with rest and nutrition, it is certainly possible to enjoy this activity without those nagging injuries. Below is a sample of our Runners Back and Rehab program:

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Running and Back Rehab

These Runner and Back Rehab Programs were designed to develop overall strength, but also take into account the potential for lower back pain that runners experience. These programs utilize basic back stabilization exercises and specific stretches to help strengthen the entire back. Also, the other exercises in the program help to minimize any further back pain.

Throughout the length of the Runner and Back Rehab Program, the manipulation of the sets and repetitions for each exercise will be based on periodization concepts that involve changing the intensity and the volume of the workouts. This variation provides a more consistent "programmed response" to exercise which will help to avoid those depressing plateau's in progress.

The starting point of the program is based on an initial fitness level. With feedback, the actual progression of the program will follow the body's unique adaptation process to exercise. Fine tune the program to include all the exercises that feel the best!

Week 1 - Day 2 (Thursday) of Sample Program	Week Difficulty:Medium
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Click on an Exercise Name to view a description of that exercise

Select		Exercise Name	Set and Rep Combinations
	1	Warmup and Stretch	8 minutes
	2	Video Bench Press	20 reps @ 205 lbs, 20 reps @ 205 lbs, 15 reps @ 205 lbs
	3	Video Dumbbell Incline Bench Press (30 Degree)	20 reps @ 70 lbs, 15 reps @ 75 lbs, 15 reps @ 70 lbs
	4	Video Dumbbell Incline Fly (30 Degree)	20 reps @ 35 lbs, 15 reps @ 35 lbs
	5	Video Dumbbell Side Lunge	20 reps @ 35 lbs, 15 reps @ 35 lbs, 15 reps @ 35 lbs
	6	Video Machine Leg Extensions	20 reps @ 170 lbs, 15 reps @ 190 lbs
	7	Video Machine Leg Curl	20 reps @ 140 lbs, 15 reps @ 155 lbs
	8	Video Bent Arm Back Extensions	20 reps, 20 reps
	9	Video Lying Cross Body Floor Extension	16 reps, 16 reps
	10	Video Cable Close Grip Row (Low Pulley)	20 reps @ 145 lbs, 15 reps @ 160 lbs, 15 reps @ 145 lbs
	11	Video Lat Pulldown Close Grip Front	20 reps @ 125 lbs,

Please consult a Physician before attempting any workout program.
Click Here To Sign Up With US Sports Online Strength and Conditioning To Get This Program Customized For You