Now that Christmas is over it’s time to spend a little on yourself! You’ll be sure to find the perfect sale bargin among the selection of goods our partner stores has to offer. There are hundreds of bargins throughout the featured stores with up to 70% off selected items. Don’t miss out and grab a bargin today!
As an ex-military man I really used to look forward to the traditional 1.5 mile army running test, because for me it was a great test of running speed as well as a way to assess and increase my anaerobic threshold, due to the all out nature of the test.
The test is one of the tests the Army uses to assess the fitness levels of potential recruits as well as maintaining fitness levels of serving soldiers. It gives a good indication of cardiovascular fitness and is an excellent way of monitoring progress, as your speed should improve as you get fitter over time.
The whole troop would perform a 1.5 mile warm up in exactly 14 minutes, immediately followed by the individually timed 1.5 mile ‘best effort’.
The Army expect that men and women need to achieve a time under 14 minutes. You may think 14 minutes is a long time to run 1.5 miles and you’d be right in thinking that, however take a look at the table below as gender and age come into it and as you’ll see, a person under 30 who completes the 1.5 mile test in 11:16 or under, is classed as a poor effort.
Use this table to see how you compare to other members in your club, or to set a target for yourself to monitor progress. Make sure you pick a nice flat course, or even better, hit the running track. Most of my tests were either on airfields or around the garrison roads (which were very flat).
Are you in the elite?
Approximately 1% of the military attains the ‘excellent’ standard as shown in the table above. Those that do, become members of the revered ‘300 club’.
Where do you score I hear you ask. Well, it’s been that long since I’ve completed one of these tests that I couldn’t give an accurate time. Saying that, whenever I did complete the test I always scored in the excellent category for the under 30’s, which is sub 8:15.
Based on my 5K running form during the height of my season I would like to think I’d still be very close to the 8:15 mark, or even under it. To achieve the magic sub 8:15 mark you need to be running an average pace of 5:30/mile or under. Once I’ve got my base training out of the way I’ll give it a bash and monitor progress.
I’d be interested to find out how you guys get on with this too and to give you some incentive I propose we have a bit of a competition to find the fastest 1.5 mile ‘Trispace Army Miler’ during 2009, with prizes at the end of the year for the fastest male and female in each age category.
Drop me a note to miler@trispace.co.uk with your 1.5 mile test time as well as your age and a recent timed 5k, 10k or triathlon result and we’ll keep track of things on the sidebar of this site. Be sure to complete the required 1.5 mile warm up in 14 mins before the test. Each time you beat your best effort let me know. Honest results please, as I have means of checking any previous race results!!
Good luck!
Look after your bike and it will look after you! This time in ‘bike maintenance’ we’ll take a look at checking and replacing your chain.
The cassette teeth on your bike should be even but as time goes on they will wear on one side, becoming hooked and pointy. This means the chain won’t run smoothly over the teeth and you may find that you start jumping sprockets. To check you chain, try lifting it from the chain ring at the point nearest the front wheel (see picture). If you can lift in more than 4mm, you should replace it.
Replace the cassette at the same time you replace the chain, as they wear together. It’s important to get the correct chain length by wrapping the chain around the big ring on the front and the big ring on the back (but not through the derailleurs) and then add two links to this. You need a chain tool to do this and various multi-tools have one. There are two different types of chain; Sram, which are easier to replace because they have special links called ‘power links’ which make it easier to assemble/diassemble the chain. Shimano chains require that you use specific chain linking pins and are more fiddly.
If you do get stuck trying to replace your chain, your local bike shop should be able to put you right within seconds, however I’ve been able to replace mine and if I can, I’m sure anyone can!
Almost every swimmer knows the importance of working on swimming technique. Many have an idea of how to perform effective drills properly. A few actually practice them, very few however practice them accurately and consistently. These are the swimmers who make dramatic improvements in their swimming when executing drills correctly. Will you be one of them?
Doing drills for the first time will most likely feel awkward. This awkwardness is a sign that you are doing something different. Different does not always mean better, however seeing yourself on video tape or using a coach to observe are the best verifications of positive change.
With these drills use fins as they are essential in providing extra propulsion to keep a good body position through the drills. In addition the fins help with making you more aware of your feet and legs which helps them keep in the streamline of your body. Short blade fins are the best as they provide a little propulsion, rather than a big splash.
Practice Drill 1
Kick On Side
This is one of the best drills for working on body position. The side position is one of the most streamlined forms a human can take. The objective here is to get comfortable with the head lying on the shoulder and having one goggle in and out of the water. This is the ideal position for your head when you breathe.
Lie on your side with your bottom are stretched out and ear pressing onto the shoulder. This arm should be just under the surface of the water with the hand parallel to the bottom of the pool. The top are should be on your side. Do a flutter kick and try to maintain one goggle in and one goggle out of the water. The natural tendency is to start lifting the head to get the mouth out the water to breathe. This actually makes you sink and work harder. If breathing while keeping a good head position is difficult, simply roll your head and look up, which will bring your mouth and nose out of the water to enable you to breathe. Do one whole length on one side and another length on the other.
Practice Drill 2
Catch Up
This drill is great for working on making the exchange of one arm for the other in front of the head, this movement ensures that there is always an arm in front of the head to glide out on, which makes the body longer. In general, a longer body moves faster through water. In addition, the hands meting in front of the head is a reminder to pull and rotate. If you breathe on both sides, this drill can balance out your rotation.
When both arms are fully extended in front of your head, you then pull with the opposing arm. When first doing this drill it is helpful to keep both arms in front of your head and kick a little while before switching your arms. This gives you time to visualise a good pull and good rotation during the power phase.
As with all drills, take your time, as the more slowly and accurately you do these drills, the more you will retain when you swim fast. Try to do 2 x 50 meters of each drill and 1-5 minutes of the vertical kick drill each session. More drills to follow.
Happy training!!
To enable our body to perform a specific task to the best of its ability, in this case the individual disciplines associated with mulit-sport events, the body must function as an entire kinetic chain. The most important link in this chain is the core.
Core stability can be defined as where the human body’s centre of gravity is located and where all movement begins. The human core can be likened to the ‘hub of a wheel’. If the structure and function of a wheel is to remain healthy the spokes of the wheel need to provide appropriate and adequate support. A correctly designed triathlon/multi-sport conditioning core training program will enable an individual to gain strength, maintain neutral control, increase power and muscle endurance providing balance in the lower back and pelvic/hip areas.
Stability is the ability of the body to control an entire range of movement of a joint (or group of joints) under load during specific movements. Stability of the lumbar spine (lower back) refers to controlling the position of the lumbar spine by maintaining correct or ‘neutral’ alignment. Instability may result in pain and disability in the lumbar spine (lower back).
Core stability is primarily initiated by the deep transverse abdominal muscle (Fig a). This wraps around the abdomen and on contraction the muscle acts as a corset, stabilising the core structure. To maintain complete core stability of the spine three inter-related systems need to operate effectively and efficiently. Failure of one of these systems, namely Passive support (joints & ligaments), Active support (muscles) and Sensory input (nerves) will reduce core stability and inevitably reduce the strength, power and control of an individual to execute the correct technique associated to a specific body action.
The overall aim whilst performing fitness conditioning exercises and indeed throughout our daily lives is to maintain a ‘neutral’ spine or correct posture. The neutral position of the lumbar spine (lower back) not only ensures that the spinal tissues are aligned at their normal correct length but that the spine is upright and the lumbar region is comfortably curved. However this is not to say that we must not flex and extend the spine, indeed this is equally important and the human body is set to cope with such actions.
To find your own neutral position, stand with your back to a wall. Your buttocks and shoulders should touch the wall. Place the flat of your hand between the wall and the small of your back. Try to tilt your pelvis so you flatten your back and then tilt your pelvis the other way so you increase the hollow in the lower back. Your neutral position is halfway between the flat and hollow positions. You should just be able to place the flat of your hand between your back and the wall. If you can only place your fingers through, your back is too flat, if your whole hand up to your wrist can pass through the space, your back is too hollow (fig b illustrates the varying postural deviations).
Postural problems can be corrected through prescribed flexibility and strength training exercises specific to the postural problem.
If you incorporate core stability and trunk exercises into your triathlon or multi-sport training you will be more likely to retain greater body control (core stability) which will enhance the technical performance of each discipline in your training sessions and race events.
The core exercises detailed below are only the basics of what is a complete training session in itself. To achieve greater core stability both flexibility and strength exercises should be completed. For further information regarding core stability, posture, or sports specific conditioning please contact Body Charge on 0870 855 4111 (UK).
Before implementing the following exercises or any other fitness exercises into your multi-sport preparation, it is recommended that you consult your GP. If you feel dizzy or disorientated during the exercises stop the exercise immediately. Gradually build confidence before progressing the exercise.
Core Stability & Trunk Exercises
Basic Trunk Curl (Exercise targets Rectus Abdominis)
Start Position Finish Position
Exercise Points
• Lie flat on your back on an exercise mat with knees bent at 45 degrees and feet hip width apart.
• Ensure that the lower back remains fixed to the floor slowly flex your spine so the shoulders are raised off the floor as pictured. Remembering to breathe out as the shoulders are raised.
• Hands should be placed by the side of the head throughout the exercise and not behind the neck or head.
• Gently lower the trunk back to the starting position.
• Repeat 10 – 15 times for 2 sets.
• After your complete exercise routine please ensure to stretch as illustrated. Not only will this prevent post exercise soreness it will also increase muscle flexibility.
Lower Back Extension Exercise (Exercise targets Errector Spinae (Lower Back), Transverse Abdominis)
Start Position Finish Position
Exercise Points
• Lie flat on your stomach on an exercise mat with your arms resting by your side with the palms of your hands facing the ceiling.
• Raise the back within a comfortable range, remembering to breathe out as you raise the back. Hold in the raised position for 1-2 seconds
• Gently lower the trunk back to the start position.
• Repeat 10 – 15 times for 2 sets.
Full Body Plank (Exercise targets Obliques, Transverse Abdominis, Rectus Abdominis)
Start Position Finish Position
Exercise Points
• Start the exercise in a kneeling position with your forearms on the floor, elbows bent and in line with the shoulders.
• Extend the legs to adopt a press up type position, keeping the arms and upper body fixed from the starting position. Distal balance is maintained from the balls of the feet.
• Hold the position whilst maintaining a neutral spine and keeping the elbows in line with the shoulders. Maintenance of a neutral spine throughout the exercise is essential, also remembering to breathe as normal.
• Duration of the exercise is variable dependant on an individuals existing core strength. Repeat 3 times for the same duration of 20 seconds to start with.
Ball Twist (Exercise targets Obliques, Transversus Abdominis, Rectus Abdominis)
Start Position Finish Position
Exercise Points
• Stand with feet firmly fixed on the floor, shoulder width apart.
• Hold a medicine ball (or weighted object) out to the front at chest height.
• Maintain an upright posture (to allow pure rotation of the spine and shoulders during the exercise) and rotate as far as you can to your left, keeping your hips stable.
• Return to the starting position and repeat the exercise on the same side 10 – 15 repetitions.
• Change sides rotate to the right 10 – 15 repetitions, repeat for 2 sets.
Trunk Stretch
• After your complete exercise routine please ensure to stretch as illustrated. Not only will this prevent post exercise soreness it will also increase muscle flexibility.
• Hold for 10 – 30 seconds per stretch for 3 repetitions remembering to breathe as normal.
Lower Back Stretch
• After your complete exercise routine please ensure to stretch as illustrated. Not only will this prevent post exercise soreness it will also increase muscle flexibility.
• Hold for 10 – 30 seconds per stretch for 3 repetitions remembering to breathe as normal.
Another contender for the ‘bike of the year 2009’ is this, the Cervelo P4, which is the latest TT bike to grace our planet from the team at Cervelo. This beauty is set for release early 2009, however I have seen the frameset already on sale on the net.
The P4 is the eagerly anticipated successor to the current time trial standard, the Cervélo P3. After two months of intensive testing at the San Diego Low Speed Wind Tunnel, the P4 came out as the fastest bike ever in the wind tunnel, including both UCI-legal and illegal bikes.
The strengths of the P4 are found in its many fine details, some of which are quite visible but others are difficult to detect at first glance. The key to the performance of the P4 lies in the frameset’s integrated design. This System Engineering approach, which considers the frame, components, wheels, hydration and the rider together, generates substantially reduced drag.
The highlight of the P4 design for me is the custom rear brake, fully integrated into the frame design. The brake is recessed into an alcove immediately behind the bottom bracket. By using a recess instead of placing the brake above or underneath the chainstays as is commonly done, the brake is not only invisible to the eyes but, more importantly, to the wind. Genius !
The Cervelo P4 will be available as frameset only in late December 2008 (I have seen this available online now!) retailing for £2976(US$4,800). The complete bike will also be available from late January 2009 with SRAM Red components for around £4216 (US$6800).
Will Father Christmas have one of these in his sleigh for you?!?!?
If this Christmas you’re treating yourself to a new pair of running shoes don’t just go and buy the best looking shoes, or the shoes with the biggest discount. Check out the guide below (courtesy of asicstrainers.net) before you buy to make sure you are buying the right type of running shoe for your foot type.
There’s no such thing as the ‘best shoe’ as everyone has different needs. Biomechanics, bodyweight, the surface you run on and the shape of your feet, mean one person’s ideal is someone else’s nightmare.
The first step in finding your shoe needs is to try our ‘wet foot test’. The ‘wet foot test’ works on the basis that the shape of your wet footprint roughly correlates with the amount of stability you might need in your shoe. ‘Roughly’ is the key word here, though it’s a good starting point, but no more. Pay a visit to a biomechanics expert if you are unsure of which shoe type you need based on your foot type.
The Flat Foot
This foot type has a low arch and leaves a print which looks like the whole sole of the foot. It usually indicates an over-pronated foot, i.e. a foot that strikes the ground on the outside of the heel and rolls inwards (pronate) excessively. Over time, this can cause many types of overuse injuries.
Best shoes: Motion control shoes, or high stability shoes with firm midsoles and control features that reduce the degree of pronation. Stay away from highly cushioned, highly curved shoes, with lack of stability features.
The Normal Foot
A normal sized arch will leave a wet footprint that has a flare, but shows the forefoot and heel connected by a broad band. A normal foot lands on the outside of the heel and rolls inwards slightly to absorb the shock. It’s the foot of a runner who has a neutral gait and is bio-mechanically efficient so therefore doesn’t need a motion control shoe.
Best shoes: Stability shoes with moderate control features.
The High Arched Foot
This leaves a print showing a very narrow band or no band at all between the forefoot and the heel. A curved, high arched foot is generally supinated or under-pronated. And because it doesn’t pronate enough, it’s not usually a good shock absorber.
Best shoes: Cushioned (or ‘neutral’) shoes with plenty of flexibility to encourage foot motion. Stay away from motion control or stability shoes, which reduce foot mobility.
If you can’t get enough Triathlon, here’s a couple of televised events to keep you going.
London Triathlon 2008
Monday 08 December 00:00 - 01:00 Setanta Sports 1 (Irish)
Strathclyde Grand Prix 2008
Monday 08 December 15:30-16:00 Setanta Sports 2
Tuesday 09 December 06:30 - 07:00 Setanta Sports 2
Wednesday 10 December 07:00 - 07:30 Setanta Sports 1
Wednesday 10 December 07:00 - 07:30 Setanta Sports 1 (Irish)
Thursday 11 December 11:00 - 11:30 Setanta Sports 2
Clearwater Florida 70.3 Half Ironman
Sunday 07 December 08:30 - 08:55 Channel 4 HD
Sunday 07 December 08:30 - 08:55 Channel 4
Sunday 07 December 09:30 - 09:55 Channel 4 + 1
Wednesday 10 December 04:00 - 04:25 Channel 4 HD
Wednesday 10 December 04:00 - 04:25 Channel 4
Wednesday 10 December 05:00 - 05:25 Channel 4 + 1
Below are the provisional major fixtures for the 2009 Season. All dates are subject to change but best efforts have been made to ensure that these are correct. This post will be updated if event dates change. I’ll see if I can track down any air time on TV or the web for the events.
British Championships 2009
Sprint Distance: Big Cow Trifest - 6th/7th June 2009
Standard Distance: Northumberland Triathlon - 21st June 2009
Middle Distance: Bala Middle Distance - 14th June 2009
Duathlon: Big Cow Duathlon - Mid April 2009
Aquathlon: Wakefield
Disabled:
Club Relays: Holme Pierrepont, Nottingham - 8th August
IRC’s: Crawley (Provisional)
National Ranking Series
Duathlon
Clumber Park Duathlon - 7th March 2009
Steyning Duathlon - 13th April 2009
Big Cow Duathlon (British Championships) - Mid April 2009
Cambridge Duathlon - 19th April 2009
Triathlon
Northumberland Triathlon (British Championships) - 21st June 2009
Wakefield Triathlon - 5th July 2009
Strathclyde Triathlon - 26th July 2009
Worthing:
Bala Standard - 13th September
Age Group Team Qualifiers
ITU World Duathlon Championships 2009 - Qualifiers
Clumber Park Duathlon - 7th March 2009
Big Cow Duathlon - Mid April
Cambridge Duathlon - 19th April 2009
ETU European Duathlon Championships 2009 - Qualifiers
Big Cow Duathlon - Mid April
Steyning Duathlon - 13th April 2009
ITU World Sprint Triathlon Championships 2009 - Qualifiers
Big Cow Sprint Triathlon - 6th/7th June 2009
Grendon Triathlon - 10th May 2009
Blithfield Triathlon - 25th/26th July 2009
ITU World Triathlon Championships 2009 - Qualifiers
Little Beaver Triathlon - 23rd May 2009
Strathclyde Triathlon - 26th July 2009
Jordon’s Bedford Classic Triathlon - 19th July 2009
ETU European Triathlon Championships 2010 - Qualifiers
Wakefield Triathlon - 5th July 2009
Strathclyde Triathlon - 26th July 2009
Jordon’s Bedford Classic Triathlon - 19th July 2009
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