MultiSportCoaching

Standard and Customised training programs for Triathlon, Duathlon, Swimming, Cycling and Running - Sprint, Standard, Long and Ultra distances - since 1993. 

[multisportcoaching-blog]

HELP US make more low carbon footprint bamboo bikes for a car-lite, greener environment & stand a chance to win! http://thndr.me/xAxx6w

[multisportcoaching-blog]

Core Training: Part 1

Beginner Core Exercises

Why do Core Exercises?

A strong core is one that can hold a tense, stable position – protecting the spine and enabling the arms and legs to produce propulsive force – for extended periods. The concept is similar to guide wires on a suspension bridge that, when properly tensioned, hold the bridge steady while thousands of cars drive over it.

Why do Isometric Core Exercises?

Isometric, stemming from the words “same” (iso) and “length” (metric), simply translates to holding one position without moving. Because flexibility, balance and power stem from your core, it’s imperative to train this area of the body. As this is section is aimed at the beginner, we start with isometric versions of the core exercises to set the groundwork for later more dynamic and compound movements.

What Are Isometric Core Exercises?

Isometric core exercises are contractions of a particular muscle or group of muscles making up the core. During these isometric exercises, the muscle doesn't noticeably change length and the affected joint doesn't move. Isometric exercises don't effectively build strength but they hold your midsection stable while you exert high forces. Because isometric exercises are done in one position without movement, they'll improve strength in only one particular position. Since isometric exercises are done in a static position, they won't help improve speed or athletic performance but they can be useful, however, in enhancing stabilization — maintaining the position of the affected area — since core muscles often contract isometrically to aid in stabilization. “They may not make you faster, but they will help prevent you get going slower.” Click to Post

[multisportcoaching-blog]

10 week Training Program - Half Ironman Distance - Intermediate

10 week training program for 70.3 / half ironman distance races Maximum training hours per week: 15 hours Swim sessions: 4 Bike sessions: 3 Run sessions: 3 Brick sessions: 1 Longest training session: 3 hours 27 minutes   The program includes: 1 test week - complete the tests and forward your results, we will calculate your training zones to use fin the following weeks 9 training weeks - split into 3 training blocks, building from 10 hours 56 minutes in week 1 to a maximum of 13 hours in week 8 1 taper week - race week; final preparations and tips for the race 1 recovery week - you can't just stop after the big race; some easy sessions to keep you going and help you recover Click to Post

[multisportcoaching-blog]

10 week Training Program - Half Ironman Distance - Beginner

10 week training program for 70.3 / half ironman distance races Maximum training hours per week: 13 hours Swim sessions: 4 Bike sessions: 3 Run sessions: 3 Brick sessions: 1 Longest training session: 3 hours   The program includes: 1 test week - complete the tests and forward your results, we will calculate your training zones to use fin the following weeks 9 training weeks - split into 3 training blocks, building from 10 hours 32 minutes in week 1 to a maximum of 13 hours in week 9 1 taper week - race week; final preparations and tips for the race 1 recovery week - you can't just stop after the big race; some easy sessions to keep you going and help you recover Click to Post

[multisportcoaching-blog]

MAF Training Zone

Training slow has always been considered a sign of weakness or laziness. However, if you want to run, bike, or swim faster, a successful and intelligent approach is to slow down! Along the way, you’ll get healthier, prevent injury and burn more body fat too.    

Click to Post

[multisportcoaching-blog]

Tool #1 - Polar V800 and Polar Flow

Polar Flow and V800

My Polar History

by Head Coach - Shamus   I have been using Polar Heart Rate monitors since April 1992. From that day I met with Peter Figg and Andre Kritzinger (at a secret government location) and tried on the Polar Accurex II, heart rate based training has been how I have done it. Over the years I have had the privilege of regularly upgrading to the latest models; I have seen huge technological improvements and useful features integrated into the monitors and transmitters. I have seen other players enter the market (some have exited) and watched with interest as they added yet more features. Heart rate, however, is still remains the basis of all my sessions. It makes sense to listen to your body. The addition and advancement of analysis software has made monitoring improvement, regression and plateaus a lot easier. As a coach, I would say that training session prescription has become a lot easier. In the past 2 decades, I have learned a lot of "tricks" which I will be sharing with you as blog posts over the coming months.  

Click to Post

[multisportcoaching-blog]

Training Zones: Heart Rate Part 1.1

Why the different training zones?

We at multisportcoaching.co.za encourage the use of heart rate monitors, because your heart rate is one of the best indicators of how hard your body is working during a workout. To simplify, sports training is based on three variables: Frequency,  Intensity and Time. F-I-T So the key to fitness is: how often you exercise, how hard you exercise and how long you exercise for. A good training program will include different workouts spaced out so that you have time to recover: some workouts are short and some long, some are hard and some are easy. It’s the variation of sessions that makes a training plan good. Frequency and Time are easy to understand, but Intensity is a little more complicated – and that’s where the heart rate zones come in. Your heart rate is one of the best indicators of how hard your body is working during a workout and unlike a purely subjective evaluation (e.g. Perceived Exertion) of the workout intensity, your heart rate is a trackable (and measurable) number, just like frequency and time.

Click to Post

[multisportcoaching-blog]

Training Zones: Heart Rate Part 1.2

What are heart rate zones?

We all have an individual waking and maximum heart rates. (You should never compare your heart rate measurements with others; they should only be compared to your baseline measurements.) Between these values are different heart rate zones that correspond to training intensities and training benefits. There are different ways to specify your heart rate zones, one simple way is to define them as percentages of your maximum heart rate. Heart rate zones are closely linked to training benefits. Accurate individual training zones can be determined by completing a battery of tests. Our preferred method of calculating heart rate zones is by using the Heart Rate Reserve method. This method "forces" you to measure your WHR on a daily basis which means that you have a daily indicator of your recovery.

Click to Post