Sunday, 30 May 2010
If anyone else would like to have their results posted on the blog please let us know how you did. Congratulations to all those competing over the weekend. If you are thinking about competing in a triathlon next year the Fritton Lake Triathlon is a great event. You can choose a Super Sprint, Sprint or Olympic distance race. There is on site accommodation and the swim, bike and run all take place in a beautiful area around the Norfolk and Suffolk border. Just a reminder about the North Norfolk Triathlon at the end of the year. We have an inter club challenge with the North Norfolk Triathlon Club so we would like to see as many of you as possible competing in our club kit!
See you next week. Tim (LFTC Coach)
Thursday, 27 May 2010
Here are 7 tips to improve your breathing from the coaches at Swim Smooth.
- Focus on your exhalation not your inhalation.
- Keep your head still when you are not breathing.
- Breathe into the pocket - the bow wave your head creates in the water.
- Don't lift your head.
- Don't over-rotate your head.
- A lack of body rotation could be causing problems with your breathing.
- Learn to breathe bilaterally.
Remember your fins! See you Saturday. Tim (LFTC Coach)
Monday, 24 May 2010
Image from www.best-leg-exercises.com
Brick sessions, practicing one discipline immediately followed by another, are a great way to teach your body to cope with the physiological demands of triathlon. A lot of novices struggle with the bike to run transition initially. Brick sessions are an essential part of any triathlon training program especially in the build and race periods.
Wednesday, 19 May 2010
This weekend’s swim session is focussing on ‘body roll’. Body roll refers to the rotation of the shoulder, torso and hips about the long axis of the body with each stroke. A good efficient freestyle stroke will result in the shoulders, torso and hips rotating together. The head remains stationary turning only slightly to breathe to each side in time with the body roll and arm action.
Body roll will help improve your freestyle stroke in the following ways:
1. Making arm recovery easier helping to avoid shoulder injury.
2. Using your larger muscles e.g. latissimus dorsi or ‘lats’, and core for power improving propulsion.
3. Lengthening your stoke allowing you to cover a greater distance with fewer strokes.
4. Assisting your breathing by preventing the need to rotate the head too far or lift the head in order to breath.
If you would like to know a little more about body roll have a look at the Swim Smooth website. Remember your fins if you have them it will really help you learn correct technique! See you Saturday. Tim (LFTC Coach)
Monday, 3 May 2010
Buttock pain is not uncommon in triathletes. Cycling and running, for a number of reasons, can lead to buttock pain. Common causes of buttock pain are: referred pain from the lumbar spine (low back) or sacroiliac joints (two joints within the pelvis); injury to the hamstring origin (the hamstrings originate from those bony points you sit on); ishiogluteal bursitis (inflammation of a small fluid filled structure in the buttock region); myofascial pain (pain from one or more of the muscles within the buttock and the associated 'connective' tissues; sciatic nerve related pain or hip related pain.
Less common are bony injuries such as stress fractures e.g. of the sacrum and some other bony injuries that are more common in adolescents. There are of course more serious causes of buttock pain too such as various forms of arthritis, tumours or infections but these are relatively uncommon. If your injury is not responding to treatment as expected it is wise to visit your doctor as these causes of buttock pain require further investigation and/or medical management.
By far the most common causes of buttock pain are referred pain from the lumbar spine, sciatic nerve related pain and myofascial pain. An in depth discussion of the management of buttock pain is beyond this blog (it would take forever!). I do believe a lot of buttock pain of this type can be resolved using simple self-help techniques.
Stretching of the buttock muscles, especially the gluteals and piriformis, is often very useful. Which stretching exercise will help will depend on where the areas of tightness are within the buttock. For a description of the exercises and photos of useful buttock stretches click on this link.
Self-massage of the buttock muscles (don't laugh!) is also useful to target specific areas within the musculature and the associated connective tissues. This can be performed using something like the AOK Massage Ball. For a description of the exercises and photos of useful self-massage techniques click on this link.
Sometimes myofascial pain and tightness in the buttock muscles can be due to weakness within the buttock musculature. Weakness in the gluteal muscles (gluteus maximus, gluteus medius and gluteus minimus) is common. This can result in the small muscles of the buttock e.g. pirifomis, being overloaded. As a result myofascial pain and tightness can develop either in the gluteal muscles or the smaller muscles of the buttock or both. Which strength exercise will help will depend on the pattern of weakness in the buttock. Gluteus maximus and gluteus medius weakness is suprisingly common. For a description and photos of useful strength exercises click on this link.
Of course you must always treat the cause and not just the symptoms. That means considering your bike set up, riding technique and equipment e.g. type of saddle, and cycling training errors e.g. sudden increase in volume, as a possible cause. Looking at your running technique and running training errors as a possible cause. Looking at your posture and in particular your sitting posture as a possible cause. This is especially important for buttock pain referred from the lumbar spine and sciatic nerve related pain as the majority of people with low back pain experience pain with sitting.
So hopefully that pain in the butt might not be quite such a pain if you try some of the simple self-help techniques above. Tim (LFTC Coach)