O3 Magazine

Issue 01

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2013

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LOOK BETTER, FEEL BETTER, LIVE BETTER

●Calendar ●Interviews ●Training ●nutrition

2013 BEST BIKES & GEAR

New Year’s Power Plan

ORLANDO’S BEST TRAINING AREAS http://www.orlandotrimagazine.com

REVOLUTION IN SPEED

WHAT DOES 2013 OFFER?

Issue 01 / January 2013

Welcome

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Competing in a triathlon is a physically demanding task. Even training for a short-distance triathlon, can take several weeks or months of training, depending on your physical fitness level. A triathlon is a physical competition involving three disciplines: swimming, cycling and running. These three events are completed in succession without breaks. Triathlons are endurance activities covering long distances.

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Whether you're trying to lose weight, looking to maintain a healthy level of fitness, or training for a specific goal. O3 magazine will stay with you all the way. ● Building A Base

● Determine Your Goals ● Conservative Program

● Make the Commitment It's now time to get serious, grit your teeth, put on your game-face and lets do it!

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Science in Nutrition

REHYDRATION

Where do I start? What equipment do I need? How do I train?

History of the Triathlon

Becoming a Runner

Becoming a Swimmer

Getting Geared-up

Choosing a Bike

Bike Training

Defining a Sprint Triathlon

Calendar

HISTORY

Triathlon’s roots can be traced back to 1974, Mission Bay, Southern California where a group of friends began training together. Amongst them were runners, swimmers and cyclists and before long training sessions turned into informal races. Directed and conceived by Jack Johnstone and Don Shanahan the first Mission Bay Triathlon was held on September 25th 1974 and welcomed 46 athletes. Triathlon’s foundations had been set!

In Hawaii, 1978, an argument arose regarding which of the three disciplines required the greatest endurance. At that time Hawaii hosted The Waikiki Rough Water Swim (2.4 miles), The Oahu Bike Race (112 miles) and The Honolulu Marathon (26.2 miles). Originally events in themselves, they were rolled into one to become the ‘Hawaii Ironman Triathlon.’

The event attracted 15 athletes and of them only 12 crossed the finish line. By 1982 the Hawaii Ironman gained extensive coverage on ABC World Wide Sport and participation levels had increased to 580 competitors. Last year over 3000 athletes completed the grueling challenge.

The fastest women finish the course in just under nine hours and the fastest men finishing in little over eight hours!

And today the sport of triathlon is growing at a rapid pace. There are triathlon clubs in almost every major city and thousands of races are held every year across the globe!

Challenge yourself...sign up for one!

BECOMING A RUNNER

, running doesn't need to take a lot of time. In the first few months, try to establish a schedule. You are more likely to succeed if you find just a few minutes several times a week that you can commit to running than if you devise an elaborate and completely undoable schedule that will fall apart in a matter of days.

Plan your runs on the basis of time rather than distance. Plan to get out of the house for a certain amount of time. Forget how far you go.

Forget how fast you go. Just get out the door and stay out. For many people, twenty minutes of activity is a good place to begin. That does not mean running for twenty minutes. It means staying on your feet moving forward for twenty minutes. If you can run, run. If you can walk, walk.

Do whatever you can, but keep moving forward.

If it gets too hard, slow down.

BECOMING A SWIMMER

Set realistic, challenging steps to help you meet your objectives. What do you want to accomplish? Improved fitness? Racing ability? Alternate workout opportunities for cross training? A faster (or easier) first leg for your triathlon? Set goals for each workout; what do you want to get done today? •If possible, find a local swim team.

It may be a USA Swimming, United States Masters, YMCA, or other type of team. Finding one that works for you can be a big plus for getting into the swimming routine. Besides the help that a little peer pressure provides, it can give you other sources of input as you develop and some social interaction to avoid monotony.

You will need to plan three to five 30 to 60 minute swim workouts each week (not including the time you spend changing into your suit or talking with the lifeguards). Do you want to work out at the same time each day, or vary your schedule? You might schedule longer workouts as you improve or if required by your goals.

Don't go and blow your entire budget on your first bike. You need to attain a certain amount of fitness before you decide on a "final" bike. If you have an old bike in your garage or basement that goes forward when you crank the pedals, use that. If not, borrow a WHAT TRAINING GEAR IS NECESARY bike or buy something used. Most regular bike shops don't sell used bikes, but most cities and mid-sized Triathlon can become an expensive pursuit, but it need not towns have used bike shops

GETTING GEARED-UP

be that way at the beginning. There's no need to go broke in order to be race-ready. Here is a rundown of what you absolutely need to train and race the swim leg of a triathlon, as well as some tips on adding to your gear later.

YOUR BIKE The bike portion is where most of your miles are. It's also where most of your equipment is for. The first thing you need, of course, is a bike. It would be great if the bike were the correct frame size to fit you, and it would be nice if the tires were meant for road riding, but when it comes down to it, if it has two wheels and moves forward when you pedal it, you can ride it in a triathlon.

RUNNING SHOES

SWIM ESSENTIALS

Much has been written about different types of running shoes and the differences between them can be overwhelming. The best place to begin is a a running shoe store that offers a "gait analysis " or some form of analysis of your footfall. At such a store, employees can recommend a shoe that suits your footfall. Various shoes may correct for a flaw in your gait, or be less structured, less padded, or perhaps be more like running barefoot.

The only thing you really need is a swimsuit and a pair of goggles. That's it. Easy, right? Well, it's not quite that easy. Goggles seem like they are all the same, but they fit quite differently. A little trick is to take a pair of goggles and stick the lenses onto your eyes without putting the strap on. Give them a little push. If you can take your hands away and the goggles stay on your face just from the suction, they are probably a pretty good fit.

If you choose to pick up shoes somewhere other than a running store, a good rule of thumb is that they should be snug in the heel and arch, but you should not feel your foot touching the top or sides of the shoes in the toebox.