As a Female should I or shouldn’t I do Strength Training?

I decided to change coaches, no reason but wanted to try something different and I wanted to try a female coach as well. She got me doing strength training on the first week. To be honest it only took me 20min max to do the work out she prescribed but my legs ached and my training the following days was hampered. I continued anyway as it was on my program and had no real reason to not do it and I’m so glad I did.

After about two weeks I no longer got that horrible 2 days of aching but started to notice some small but great changes. My niggling knee issue has gone away and I’m seeing some nice leg muscles take shape (it’s always about the look). The most noticeable thing is the lack of strength I had in muscles I thought were strong. I really thought I had strong calf muscles as they’re huge but they were so weak, my lower back didn’t have any staying power and my little shoulders were weaklings.

“Consider the postage stamp: its usefulness consists in the ability to stick to one thing till it gets there.” Josh Billings

I’ve now being doing strength training for a month and I can notice differences on the bike, I feel like I’m pushing on the pedals more and my little niggling pains have disappeared. I would recommend the following exercises to all women as they peruse triathlon. There exercises can be done in front of the TV and will be a great addition to your training.

AT HOME WORKOUT 

1. Squats – 2 x15 with light weigts

2. Walking lunges 2 x 16 with no weights

3. Calf raises (only body weight)

4. Back extensions

5. Planks (build up to 3 x 1min)

6. Running core

7. Walk up and down stairs 2 at a time

8. Push ups (2 x 15) – start on the knees

•  Bright colored towel (I always have bright orange so it stands out)

(Swim goggles, cap and wetsuit will be on you when you walk to the start so keep these separate)

•  Cycling shoes (socks if you need them – use socks if you’ve never practiced without them)
•  Helmet
• Running shoes (socks if you need them. If you choose not to wear socks try using Vaseline or baby powder in your shoes on places you know that cause irritation)
• Hat and sunglasses.
• Any nutrition you need for the bike or run
• Race number. If you’re wearing a wetsuit you can easily pin your number to our outfit prior to the race. If it were a non-wetsuit swim then purchasing a race number belt would be perfect. I have it draped over my helmet to ensure I don’t forget to put it on (picture of race belt)

PREPARE PREPARE PREPARE

Start Early

Starting your training earlier in the season will alleviate some of the pressure to train when things do get tough. Having an early start gives you a bigger base so if you have to take a couple of days off due to an unexpected issue then it won’t harm your overall build up and may help you feel more relaxed. Remember, you can’t cram for a triathlon like you can for exams; you body likes to have time to adapt and recover.

Plan you week

There are plenty of steps you can take to help solve the time pressure issues we all face but here are a couple that you may like to consider:

1. Cook all your meals for the week at the weekend
2. Cook twice the amount of dinner and freeze the remaining for later in the week
3. Plan all your meals in advance so you don’t waste time staring into an empty fridge then having to race out to the shops for those last minute items
4. Plan you training week and get all your kit washed and ready to go on Sunday night
5. Plan your working wardrobe for the week so you don’t have to think too much about what to wear when you have to make a quick dash from your training session and get yourself ready for work
6. Have your training plan in full view for all to see so they know how your time is committed – no surprises and, hopefully, no last minute requests
7. If possible off load those routine chores that eat into your time – employing a cleaner or taking your shirts to the local dry cleaners for ironing for the 3-4 months when your training/racing is the busiest could help alleviate the pressure. Also having a month off ironing and cleaning could be your reward for completing a full month of training.

Set your goals

Our lives are complex and getting more so. As women we’re expected to cope with whatever life throws at us and fit  so many things into too few hours. Prioritise what’s important in your life and list down what you really want to achieve. If your training is on top of the list then you need to allocate time to your training. Our lives have many aspects and it’s important to prioritise what’s important to you. Triathlon training may be 4^th or 5^th on the list and, if this is the case, you shouldn’t feel guilty when you neglect that run for something higher on your list.

We can’t do everything but we can do some things extremely well so choose which things are important to you and focus your time and effort on them. By focusing on these important things it will help you achieving your goals and will make you the person you really want to be.

As a New Zealander Erin was motivated to get involved into triathlon after seeing the Les Mills (well known gym owner) triathlon series in 1984 but started triathlon in Australia as she felt she was a bit chubby but won her first race. It was only after a couple of races Erin decided to do Forster Ironman and won the race with a world record.

Erin played a key political role in ensuring women received equivalent prize money to that of male competitors. Erin was also a controversial character and was happy to share her– thoughts even if it was on other sports personalities like Paula Newby Fraser (take the time to listen to her thoughts and feelings on http://www.legendsoftriathlon.com/ - really great podcaste)

Her political protests also caused many problems particularly when she wanted  to race in the US. In 1981 she was convicted of throwing explosive devices while protesting during the South African Rugby team tour of New Zealand. This act prevented her from entering the United States for several years and prevented her from competing in any American races.^[1] Even while racing Erinr was also known for her protests – at the  Ironman World Championships in Hawaii she rebelled against the notion of the winner of the men’s division receiving a car and the women’s division winner receiving nothing for her efforts. She voiced her opinions on numerous occasions and as a result was well known as a controversial athlete

Erin was originally coached by John Hellemans but controlled and developed her successful career by self-training, “I was self-trained. I just trained as much as my body would handle, and that was a shit load. I trained and trained, and I trained more if I had time. I never got injured so I would often do more in case somebody else was training while I was resting”. This quote only highlights the sheer determination of the woman and the competitive desire to win at all costs, even if the costs were physical.

Erin Baker was named “Triathlete of the decade” by American magazine Triathlete. The magazine commented on Erin’s success by saying “We’ve stopped trying to figure Erin out, we just accept her as the best female triathlete that ever lived” (Palenski & Romanos, 2000).

FURTHER READING

(1) http://en.wikipedia.org/wiki/Erin_Baker

For another great interview can be found at Slow Twitch by following the link:

(2) http://www.slowtwitch.com/mainheadings/interview/erinbaker.html

Further reading about Erin is found at Inside Triathlon’s top 10 women athletes

(3) http://triathlon.competitor.com/2011/02/news/inside-triathlon-the-10-greatest-female-triathletes-of-all-time_19996

Leanda Cave started the point season in style in Arizona while Caroline Steffen’s win in Melbourne gave her a boost up the rankings. Many of the top 10 won’t be competing in Kona in 2012 (Chrissie and Karin) we will see these names drop off the list as the American IM season goes into full swing.

1. Leanda Cave GBR 9250

2. Caroline Steffen CHE 8660

3. Mirinda Carfrae AUS 8520

4. Rachel Joyce GBR 8410

5. Joanna Lawn NZL 6545

6. Kelly Williamson USA 6470

7. Chrissie Wellington GBR 6000

8. Jessica Jacobs USA 5480

9. Karin Thuerig CHE 5300

10. Linsey Corbin USA 5270

Original article click here

The researcher, Mah, performed a number of studies evaluating sleep and its effect on sports performance. Mah (2011) found that getting extra sleep over several weeks improved sport performance on the following measures:

1. Performance,
2. Mood and
3. Alertness for athletes on the Stanford men’s and women’s swim teams and men’s basketball team.

“Researchers speculate that deep sleep helps improve athletic performance because this is the time when growth hormone is released. Growth hormone stimulates muscle growth and repair, bone building and fat burning, and helps athletes recover. Studies show that sleep deprivation slows the release of growth hormone. Sleep is also necessary for learning a new skill, so this phase of sleep may be critical for some athletes.” Sports Medicine

What is the right amount of sleep for Triathletes?

Sleep experts recommend seven to nine hours of daily sleep for adults, and nine to ten hours for adolescents and teens however it really depends on you. You can estimate your own needs by experimenting over a few weeks. If you fall asleep within 20 minutes of going to bed and wake up without an alarm, you are probably getting the right amount of sleep. If you fall asleep immediately upon hitting the pillow and always need an alarm to wake up, you are probably sleep deprived.

Myths about sleep

Do you go to bed early only to find yourself wide awake in the middle of the night? There’s evidence to suggest that our ancestors slept for 4 hours, get up for an hour or two then go back to bed for another 4 hours. Experiments have shown that this is our natural sleeping pattern but the question is, “how would this fit into our life now?” read more at http://www.bbc.co.uk/news/magazine-16964783

Is this you? Being wide awake when you have an important training session before work can increase your anxiety levels and stop you getting back to sleep. Knowing that it could just be your natural sleep pattern should help reduced the anxiety and help you relax.

Triathletes sleep cycle

Every 60-100 minutes we go through a cycle of four stages of sleep

Stage 1 is a drowsy, relaxed state between being awake and sleeping – breathing slows, muscles relax, heart rate drops

Stage 2 is slightly deeper sleep – you may feel awake and this means that, on many nights, you may be asleep and not know it

Stage 3 and Stage 4, or Deep Sleep – it is very hard to wake up from Deep Sleep because this is when there is the lowest amount of activity in your body

After Deep Sleep, we go back to Stage 2 for a few minutes, and then enter Dream Sleep – also called REM (rapid eye movement) sleep – which, as its name suggests, is when you dream

In a full sleep cycle, a person goes through all the stages of sleep from one to four, then back down through stages three and two, before entering dream sleep

How to Use Sleep to Improve Triathlon Performance

It’s important to understand the patterns you require to ensure a good night’s sleep. Does reading for 20min before switching off the light help you drift off to sleep? Some people like music while others find a warm herbal tea  or milk drink helps the journey to Dreamland. Try to think what you’ve done that helped you sleep more effectively and then try to copy this pattern going forward.

Here are some pointers to help you develop an effective sleep patter

• Make sleep a priority in your training schedule.
• Eat meals at least 2 hours prior to sleeping, a heavy meal prior to sleeping has shown to result in a restless night
• Minimise your intake of alcohol, caffeine and energy drinks prior to calling it a night as these will increase your metabolism
• Increase your sleep time several weeks before a major competition.
• Go to bed and wake up at the same times every day – create a sleeping pattern by waking up at the same time each night and this will help your body find a rhythm
• Take daily naps if you don’t get enough sleep each night

FURTHER READING

Further tips to keep you motivated 

http://sportsmedicine.about.com/od/anatomyandphysiology/a/Athletes-Sleep.htm

http://www.sciencedaily.com/releases/2011/07/110701083513.htm

Kona is widely considered the pinnacle of long distance triathlon and it’s expected the new Ironman Melbourne will play an integral role in the success of many Ironman triathlete’s careers.

I personally can’t wait for the Ironman Melbourne (Australia) as it will showcase the current field of great female athletes.The women’s race is going to be amazing, we have women whose key focus race is Kona – they may not come 100% prepared but are willing to give it a good go while other women have made Ironman Melbourne their A race for the season.

I believe Miranda Carfrae, Caroline Steffen and Rachel Joyce are clearly focusing on winning Kona – Rebekah Keat on the other hand has had an interesting career and appears to have shifted focus from Kona and found success peaking for alternate races.

All women have their strengths and I think it will really come down to who’s prioritised Ironman Melbourne and who’s willing to put everything on the line to win the race. Miranda definitely has that killer instinct but with the recent change in coaching has she been focused? I’m sure both Rebekah Keat and Belinda Granger will bring their A game and show everyone what they’re made of. Both of them indicated that they were going to focus on Melbourne so let’s hope they bring their killer instinct to this race. Will Belinda do a “Macca” and bring it home.

Also let’s not forget those great New Zealand athletes who didn’t get a chance to race the full Ironman last week and are more than prepared to kick butt after an extra two weeks of tapering. Good luck to Gina.

No matter who we think will win or lose, there are so many great female athletes lining up in Melbourne who we’ll be supporting, please take the time to to find out more about these great athletes.

Go girls and can’t wait to watch.

Emma Jackson, Ashleigh Gentle and Erin Densham took line hours in the 2012 Devonport ITU Triathlon Oceania Championships. These three women have put Australia in a great position for the Olympics, ensuring Australia are able to put forward a strong, 3 women team

Emma didn’t have the race all her way, as she had to chase Nicky Samuels from New Zealand after the bike leg. Emma cemented her win with the fastest run split of the day (35min 52sec).

Ashleigh Gentle should be congratulated for a gutsy race after having to run through from the chase pack to take second, no easy feat given the depth and quality of the field

Emma Jackson didn’t leave anything in the tank, “I gave it absolutely everything I had – my swim was good, I tried to relax on the bike and work with the girls and I knew it would come down to run which is always my strong point,” she said. “But running into the wind wasn’t easy and I was glad to see the finish line.”

It’s going to be difficult for the selectors to choose who will join Emma Moffet on the Australian team for the Olympics in London. There is an extremely strong women’s field to choose from and some great athletes are unfortunately going to miss out.

Elite Women

1.	Emma Jackson	AUS		02:02:46
2.	Ashleigh Gentle	AUS		02:03:36
3.	Erin Densham	AUS		02:03:53
4.	Debbie Tanner	NZL		02:04:06
5.	Nicky Samuels	NZL		02:04:32
6.	Natalie Van Coevorden	AUS		02:04:55
7.	Charlotte McShane	AUS		02:08:53
8.	Ashlee Bailie	AUS		02:12:21
9.	Matilda Raynolds	AUS		02:15:07

 

Read the full detail HERE

http://www.triathlon.org/news/article/australias_emma_jackson_takes_out_2012_elite_womens_oceania_title/

New Zealand Ironman  

For the second time the New Zealand Ironman was a reduced race changing  the dynamics, favouring the shorter course specialist. The race attracted some great female triathletes, Jo Lawn, Gina Crawford, Kate Bevilaqua and Meredith Kessler

Jo Lawn has been a dominant force in New Zealand and it’s unfortunate that she wasn’t able to show her strength as an Ironman athlete in the shortened course but speculating on potential results is difficult.

Meredith Kessler dominated the race from the water and never looked back. She led  Gina Crawford after the swim and dominated on both the bike and run. The tussle for 2^nd place is reminiscent of 2008, when Jo Lawn and Kate Bevilaqua ran side by side until the last 5km when Jo took line honours. In 2012 Kate was victorious by only 3 seconds.

Gina Crawford has had an amazing year after having child and then winning the Lake Wanaka Challenge Iron distance race. She finished the race in 4^th position

Results

Meredith Kessler

Swim 26:39 Cycle 2:29:57 Run 1:21:37 TOTAL 4:22:46

Kate Bevilaqua

Swim 29:04 Cycle 2:32:52 Run 1:23:23 TOTAL 4:30:37

Jo Lawn

Swim 27:45 Cycle 2:33:42 Run 1:23:47 TOTAL 4:30:40

STRONG FEMALE TRIATHLETE FIELD IN ABU DHABI

This race attracts a great field of athletes due to the high prize money and alternate distance. With a 200km ride and only 20km run, it’s a race for the bikers who like the heat.

Jodie Swallow led the women in the swim with a time of 58:53 leading the pack out of the water.  It was the bike leg that saw this great race develop,  Nikki Butterfield, Canadian Angela Naeth , Melissa Rollison and Switzerland’s Caroline Steffen leading the way. Naeth hit the run in first place and kept this lead through out the run to win the race.

“Honestly, I came here to try and win this race but when it comes to the day you never know what might actually happen. This year boasted such a strong women’s line up but I knew if I had a good day out on the course it meant I was in for a great chance. I was behind at the end of the swim so that wasn’t unusual – it was just a matter of minimising my losses and saving the energy until the best part – the bike race,” said Butterfield, who crossed the Abu Dhabi finish with her daughter Savana in her arms.

“I caught up on the bike and I knew I was in with the chance. However, I was really concerned about Melissa Rollison – she is such a good runner. My first priority was to beat her off the bike and she was more tired than me – she left little gaps open and I sat 15 metres behind her.  I jumped across to Angela, Caroline and Jodie and while I was messing they came up hard and I hit it even harder like it was a cycling race.

“At the end of the day you want to get the best out of yourself and I am glad I pushed myself today to and won it. I am so motivated by winning this race because when I came down here that was what I had planned for exactly,” added the Australian, a former Under-23 World Champion and Australian Long Course Champion.

RESULTS

1. Nikki Butterfield 7:00:22
2. Angela Naeth 7:03:00
3. Caroline Steffen 7:04:29
4. Melissa Rollison 7:05:00
5. Rachel Joyce 7:06:25

http://www.abudhabitriathlon.com/news/winners-2012.aspx

Read interview with some of the professional female triathletes

Melissa Rollison

Rachel Joyce

Jo Lawn

How can sitting at your desk adversely affect your performance and what does prolonged sitting cause? What happens to our body while we sit at a desk and what can we do to minimize the “desk sitting” syndrome?

Well studies have shown that staying in a seated position for prolonged periods can cause amongst other things

• Tight hip flexors, hamstrings and calf muscles
• Tight and weak muscles in the lower back
• Weak muscles at the back of the shoulder
• Hunched shoulders

There are many more effects but one notable affect is the mental fatigue at the end of the day which is likely to reduce your motivation to train after clocking off.

What can you do to reduce muscles tightness and fatigue?

Be vigilant about your sitting posture at your desk

• Make sure your desk and chair are correctly positioned so you minimise the impact on your body
• Use additional support if necessary (i.e lumber cushions, wrist rests, screen filters etc
• Use hands free headsets when on the phone for extended periods of time (this will stop the tendency of bracing the phone between your head and shoulder)
• Make sure you get up and move around at least once an hour
• Drink plenty of water through out the day (this can help you move around regularly too)
• Regularly stretch those parts of the body that are prone to tightening up
• Lower limb stiffness is a common cause of many triathlon injuries so take the time to stretch in the evening before bed or in front of the TV to bring you body back to a normal position.

What about overcoming mental fatigue?

Move around during the day

• Take time to relax ahead of your training session so that you can ‘switch’ your mental focus from work mode
• Spend time during the day to visualise your training sessions and the goal you want to achieve when doing it
• Remember at the end of the day mental fatigued is all in your head – once you start your training session the endorphins will kick in and help get you into the training mood.
• Realise that you’re mentally fatigued and take time to rest and recovery after a hard day at work or training session.

Lower limb stiffness is a common cause of many triathlon injuries so take the time to stretch in the evening before bed or in front of the TV to bring you body back to a normal position. Realise that you’re mentally fatigued and take the time for rest and recovery after a hard day at work or training session.

Training after work is a great way to put the problems of the day in perspective, after a good training session your outlook on the day will be brighter and you’re more likely to have a healthier dinner and livelier conversation with your family.

Enjoy you day at work and good luck fitting in your training