Results for category "Triathlon Training"

Rod Cedaro from Altitude Services Spreads the Word!

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Altitude Services General Manager Rod Cedaro recently travelled to Cairns in Far North Queensland to deliver a series of lectures related to endurance sports preparation to an enthusiastic group from the Cairns Crocs Triathlon Club. “There’s a lot of misinformation out there on the internet these days and people really struggle to separate fact from fiction. By running these endurance sports seminars, Altitude Services hopes to better inform athletes in all facets of endurance sports training” said Rod Cedaro, a qualified sports physiologist, Level 3 triathlon coach and himself a former elite professional triathlete and distance runner.

Read more from Rod Cedaro here

What is a Triathlon?

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triathlon_rod cedaroTriathlon is a competition that is run in multiple stages and which requires the completion of three different endurance disciplines. There are multiple types of sports which can be included in a triathlon event, but most of the time it includes running, swimming and cycling.

The first triathlon event was held back in 1920 in France, and it quickly became a very popular. Swimming, running and biking alone are sports that require a lot of effort to be practiced, but the fact that triathlon combines them and you need to perform them one after another does test the limits of your body. It definitely tests the endurance of the participants!

The first modern triathlon that included swimming, biking and running events was held in San Diego on 25 September 1974. Since then, numerous other similar events were held, and most of them follow the same organizational and rule pattern. The sport debuted as an Olympic program at Sydney back in 2000, and it has been included in each edition that ran from that day.

Triathlon divides its participants based on sex and age, but experience is also very important during the selection process. What’s more, it comes with its own set of rules that apply to all three competitions, while others are only application to each competition by itself. Most of the time, the violations come in the form of time penalties that can span between 1 and 12 minutes, depending on the gravity of the violation, but also on the duration of the overall race.

There is a set of rules that comes as applicable to all these disciplines.  For example, if anyone leaves the marked course, he needs to re-enter the course in the exact place. On top of that, participants aren’t allowed to do anything that places other persons in danger. Also, no personal audio devices can be used during a race, not to mention the fact that no outside assistance is allowed, other than the race official.

What’s more, this sport became so popular that we now have numerous non-standard variations, such as aquabike, aquatlon, duathlon, equilateral triathlon, formula one triathlon, indoor triathlon, ultraman triathlon or winter triathlon. The defining elements of these variations is that they still include three events, but they are different to the normal ones. For example, the winter triathlon includes skiing, mountain biking and speed skating.

Most triathletes compete in special suits that were specifically bought or created for this event. In addition, triathlon events are widely known for their transparency, with results being posted on official websites.

What encourages more and more people towards this sport is that it test the endurance and strength of all competitors. The long distances surely help people see how resistant and well trained they are. There are numerous people that don’t get to finish the race, yet it’s still one of the most competitive sports out there. Winning such an event requires you to have good timing and pacing. Triathlon is a testament of endurance and strength, and it’s just a pleasure to watch, let alone compete.

Rod Cedaro

Rod Cedaro: Importance of Nutrition before a Triathlon

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Rod Cedaro_nutrition

Vitamin rich fruits and vegetables

Rod Cedaro:The Importance of Nutrition before a Triathlon

Eating right is a vital aspect of maintaining a healthy lifestyle, but it becomes all the more important when training for an event as rigorous as a triathlon. You must fuel your body properly, not unlike putting premium fuel in an F1 racecar.

Your diet will have to change long before the day of the event. Starting as early as 3 months before a triathlon, you should start removing all processed foods from your diet. If there’s an ingredient that you don’t recognize on the label, don’t buy it. Instead, start loading up on fresh produce and vegetables while cutting back on the protein a bit. The nutrients from natural foods will help your body prepare as you train while being supplemented by a little bit of protein here and there.

Rod Cedaro nutrition

Healthy carbohydrates

As the triathlon approaches, start cranking up your carb intake to properly fuel the ever increasing efforts of your training. Also be sure to eat plenty of antioxidant-rich foods to avoid any illnesses that may throw you off your training.

A week before the event, you diet will have to shift once more. Begin drinking up to 96 oz. of water a day while avoiding caffeine and alcohol entirely. Start really loading up on carbs next, and drop fiber-rich foods. You need to prepare your body for the big day.

Finally, on race day you need to fully fuel up. Start with some low-fiber carbs and a small amount of protein to get your blood sugar in shape. Keep your training in mind, and stick to your plan, and all should go well. After the race, a smoothie or sports drink is the ideal option to regain the nutrients lost over the length of the triathlon.

Altitude Training for Athletes: Rod Cedaro

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Altitude training for triathletes - Triathlon & Multisport magazine

If you are considering whether altitude training might be for you, TMSM‘s contributing editor Rod Cedaro has compiled the following report that will help you make an informed decision.

As an exercise physiologist who’s played in this space for the best part of 20 years, I’ve experienced first-hand the benefits associated with altitude exposure. While these are not huge, they are certainly significant – particularly at the top end. Altitude training won’t turn a donkey into a world-beating thoroughbred, but, if you’re training and recovering well, got your nutrition down pat, have optimised your equipment and are at your optimal race weight, then altitude training could provide the edge over your competitors.

It is no coincidence that not so long ago in the athletic world, every world record in the 800 metres to the marathon was held by an athlete who either lived or at least trained at altitude or used some form of altitude simulation routinely as part of their training regimen. Locations such as Boulder, St Moritz and Flagstaff have become synonymous with endurance sport training.

To continue reading the rest of the article by Rod Cedaro for Triathlon Mag