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Our phone number is 908-595-9300.
You can send us a fax at 908-595-9334, or email frankadornato@optonline.net
This segment is intended to provide useful ideas on health and fitness, training, and race preparation. Each month we'll update the "tid bits" in line with the training calendar.
Tid Bits for January
- Set your athletic goals for the coming season. Pick one or two all-important "A" races.
- Outline a plan, with milestones to achieve your goals, including "B" and "C" training races.
- Build (or re-build) a distance base. Most of your training should be in the lower Heart Rate Zones. Allow 8 and 12 weeks of aerobic base building.
- Continue weight training and core strength training three times a week.
- Get an annual physical from your doctor.
Tid Bits for February
- Stretch and yoga everyday, even on "rest" days.
- Continue aerobic base building, but start to incorporate some higher heart rate work, with long complete heart rate recovery between sets.
- Buy a heart rate monitor, and use it when you train.
- Determine your Anaerobic Threshold Heart Rate, and calculate your low end and high end heart rate zones (Levels 1, 2, and 3).
Tid Bits for March
- Incorporate some speed work and hill repeats in your weekly schedule.
- Learn to breathe bilaterally in the swim.
- Get a complete bicycle tune-up.
- Include one "rest" day in your weekly training schedule.
- Record your resting heart rate once a week, in the morning.
Tid Bits for April
- Once or twice a month, run a fixed distance on the same route, at a monitored heart rate, and record your time. Over the months, if you're training properly, you will see your times decrease.
- Train by heart rate and time. Don't get hung up in the mileage "mystique".
- Do most of your spring cycling in the small chain ring. Keep your pace line cadence between 90 rpm and 100 rpm.
- Develop an eating plan for training and racing. You'll need calories (optimally carbohydrates and protein 4:1) during races and for recovery.
Remember the "60 Minute Window".
Tid Bits for May
- Hydrate daily. Drink at least 8 full glasses of water every day.
- Prepare a checklist of your standard race gear. Always pack your gear the night before a race. Don't wait until race morning.
- Include bike to run bricks in your workout plan.
- Practice eating and drinking on the bike during your training rides.
- Taper before you race.
- Never do anything new on race day.
Tid Bits for June
- Bike or run to your local pool. Do a swim workout, and bike or run home.
- Experiment with your pre-race breakfast. Depending upon your weight and the race distance, eat between 500 and 750 calories about 2 hours before the swim start.
- If family or work prevents you from working out one day, don't try to squeeze the missed workout into your next day's training. Just skip it.
- At a race, get your information from race officials. Don't listen to "hear say".
Tid Bits for July
- You're more than half way through the race season. Stay focused and keep your training on schedule.
- Long runs should be mostly in your Aerobic Heart Rate Zone.
- Practice swimming in open water. Learn to navigate without disrupting your stroke.
- Get a good night's sleep 2 nights before a race. You may be too nervous to sleep well on the eve of the race.
Tid Bits for August
- As temperatures get very hot, freeze a filled water bottle before a ride or race. It will defrost by the time you need it, and you'll have a cold drink instead of a warm one.
- Be aware of the signs of "over training": high resting heart rate, fatigue, irritability, trouble sleeping, etc. If necessary, take a few days complete rest. You'll come back stronger.
- Keep up the core strength and weight training.
Tid Bits for September
- Work your abdominals daily.
- Do an A. T. Determination Set and compare your results to February's results.
- Don't make excuses for a poor performance. In your own mind determine what you need to improve...and do it!
- Reward yourself for a good performance. Eat some ice cream!
Tid Bits for October
- The triathlon racing season is over for most of you, unless you're good enough (and lucky enough) to be going to Hawaii.
- Go out for a fun run. No watch. No heart rate monitor. Enjoy the scenery.
- Experiment with swim strokes you don't like to do. Try the back stroke or butterfly, starting with 25 meters and building your distances. Work on technique, not speed.
- Take your spouse or "significant other" to dinner. And don't talk about training, racing, body fat, etc.
Tid Bits for November and December
- Think about this past season. Did you meet your athletic goals? What worked? What needs improvement?
- The off season is a good time to work on your technique & form. Meet with a coach and review your swim stroke; your bike technique; or your running form. Refine your technique as needed. It may feel uncomfortable when you first change technique since youÕre changing muscle memory. But this is the time to do it. After a few weeks or a month you should be comfortable with the new techniqueÉand you'll also be more efficient ...and that translates to better speed and endurance.
- Use these months as a period for mental and physical rest and rebuilding.
- Rest. Sleep late on weekends!
Our phone number is 908-595-9300. You can send us a fax at 908-595-9334, or email frankadornato@optonline.net
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