Try An E-Meet And Greet. Instead of scheduling the same old on-site run-through of the race rules, host a series of virtual race meetings (you can use Facebook Live for this). That way Athletes can attend, have their questions answered, and get to know you as the personality behind your race.
👟🏃🏽♂️TECHNIQUE TUESDAY🏃🏼♀️👟 Following on from last Tuesday’s post, today we will break down two main pillars of Good Running Form: ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
1️⃣Cadence + 2️⃣Stride Length 🏃🏽♂️👟🏃🏽♂️👟🏃🏽♂️
Cadence refers to how many Steps Per Minute (spm) you take as a measure of units. Typically you want to aim for a cadence of 180spm but sometimes that is a bit of a stretch. You will have a cadence that you naturally like to run at so when trying to increase this, be mindful that it will take time to improve and it may feel uncomfortable. 🏃🏼♀️👟🏃🏼♀️👟🏃🏼♀️
Stride Length, I believe goes hand in hand or (foot in foot: pun intended😂) with Cadence. Initially when wanting to improve your cadence you should look to shorten your stride length which will help bring your cadence up. Remember with your Stride Length you want your foot to be landing underneath your body - not out in front! This again will take time to improve and may feel uncomfortable. Body Position/Posture also helps with this but we will touch more on that next week! ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
🤔Remember Patience is the key when it comes to making these changes! If you have run the way that you have your entire life - you won’t be able to change those movement patterns overnight.. in fact I have been working on improving my running technique for over a year now and it still isn’t where I want it to be. If you want something bad enough, you gotta put in the work.
I hope you’ve found this helpful - if you aren’t following me already, MAKE SURE YOU DO 😊 and if you want more of these posts let me know in the comments below ⬇️⬇️⬇️ #running#runningform#runningtechnique#tri#triathlon#triathlete#swimbikerun#run#techniquetuesday#liveyourpotential#selfimprovement#training#nevergiveup#consistency
Today I was going to make up for my half long bike session yesterday. I did a main medium to high intensity warmup then 8 sets of hard Vs easy at set intensity intervals but I felt really flat cycling. Maybe due to lots of bike sessions lately and having to change my schedule Sat to a rest day before my Sun ride. 🤔
Also maybe due to me forgetting my water bottle & having to buy a hypertonic Lucozade instead due to no water in vending machine. 🚰 As my blood is prob trying to take O2 to my colon system instead of skeletal muscles, which made me a little nauseous. 😅
So I changed things up.🤫After the warmup I did a ‘Brick session’ and did a ‘transition’ from high intensity biking to running. Did 3 x tempo intervals = 30mins. It’s such a weird physical feeling going from one sport to another in succession, disorientating & it takes a while to shake out legs to be able to run at walk a little before running.🤪 I know this will take way more time & practice 🙈😂I also got to try my brand new Trisuit my parents bought me for my birthday, they are never surprised in all the challenges I set myself. ❤️🎯✅ Realisations...✨
There is a reason a lot of Tri training plans
do different sport on different days to prevent you feeling flat in one sport. 🚴🏼♀️🏃🏽♀️ My trisuit is tight but right..& kinda makes me kind of feel like a superhero (without the superpower...yet) 💁🏼♀️😄😂✨In other words it feels very fitted... in a good way, the same way I feel in my many bandage figure hugging dress or compression clothes.
I need to learn more transition drills. 📝
I also learned the Germanic etymology of ‘Brick’ was ‘piece’ or ‘block’ and this makes sense as triathlon is 3 sports pieces together. However I think they could add that when your new to Tri and you do a transition its also because makes your leg muscles feel like bricks (heavy difficult to move) appendages maybe I should contact the OED..?!😂💁🏼♀️😄✨
Happy start to the week everyone! 😊
Good afternoon world🌎 It’s in the book! Get to know my Ironman Florida 2018 Journey. Hope this is helpful on your journey to do your 1st Ironman. Here’s a snippet of my experience. The full version link is on my bio on top 🔝check it out, Get to know us. Shout out to 🎥 @concretelionpictures @chrisrolandgreene thank you so much for capturing these incredible moments for my family and I. I can carry this for the rest of my life . We appreciate it,& with upmost respect to your talent and hard work. Thank you brother, hopefully we meet again soon! And to @ironmantri for making this happen and the volunteers at the race and support. And to everyone out there in Instagram World for the support and love you guys give us.
1 ano de preparação para chegar neste grande dia de superação.
Primeira prova na distância 70.3 com 1.900m na natação, 90km na bike e 21km de corrida, escolher o Soloman para fazer esta distância foi um desafio que eu queria bater, pois é considerado um dos percursos mais difíceis nesta distância do Brasil.
Finalizei a prova com o tempo aproximado de 6h40min.
Também sem contar que iria contar com a presença de familiares e amigos na torcida de perto.
Cansado sim, exausto sim, dolorido sim, imprevistos sim, mas nunca pensando em desistir sempre avançando sem olhar pra trás, como sempre missão dada missão cumprida.
Obrigado a todos os envolvidos, treinadores, fisioterapeutas, massagistas, nutricionistas, alunos e a todos que torceram por mim.
É agora é treinar e encarar mais desafios em 2019.
Ellis' Polu-Kiko our Silver Blue Tri Merle....(👉S2TL👉) We are opening him up for a future stud. He will be ready in a few months reserve now and Save BIG. His fee will be tripled (×3) once he is ready. He is a very unique Big Boy, his color is amazing and his linage is even better being a grandson of our Kekoa 226 lbs, and a grandson of HPP'S Shockwave 180 lbs and a 2 x's great grandson of Ulp's Juggernaut 160 lbs all in one package. ☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆ He is one of the very few if not The Only Tri Merle with Kekoa up close in his pedigree, not to mentioned the other combination of Big legends in his linage. He is already a Big Beautiful Beast, excited to see him at full maturity! He is bred to produce Size, Structure and Tons of Muscle with plenty of Drive not to mention a crazy rainbow of colors! Reserve Now and Save Big, or watch the ones who did.
The Only Silver Blue Tri Merle grandson of #KEKOA on the planet. Message for more information and get in line on some thing very special. ☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆ This Boy will be Huge and will be making Huge moves, message and be a part of it. We are Truly Blessed and Thankful to God for This Fellow🙏🏻🙏🏽🙏🏿
#priceless#merlemovement#ufc#mma#nbc#nba#weProduceLegendz#wwe#instagram#instabeast#instagood#amazing#instabeauty#SaveTheBulldog 😂 #merlemovement#xxlmerle#TriMerle#Tri#Thankful2TheBigManAbove#love#smile#EllisBloodlineProduction
City of Edmonton Approves Funding for Indoor Triathlon Centre
DEC 10, 2018
EDMONTON, Alberta — Thanks to the perseverance of a small, dedicated group of volunteers who have worked tirelessly over the past 13 years combined with the courage and foresight of Edmonton’s City Council, Edmonton will be home to a one of a kind recreation facility which will include only the third indoor velodrome in North America and the first dedicated indoor triathlon training and competition centre outside of Europe.
On Friday, December 7, 2018, Edmonton City Council approved $16 million to complete the government funding portion for this exciting addition to Edmonton’s inventory of first class sport and recreation facilities. This will be the new home for two sports Edmontonians have successfully participated and invested in for over 40 years.
The next year will focus on finalizing the design with an anticipated construction start in 2020. It will be located in Coronation Park linked to the existing Peter Hemingway swimming pool.
Over the course of the next 18 months, the cycling and triathlon communities in and around Edmonton will be conducting a $5 million community capital fundraising campaign. This philanthropic support completes the capital budget requirements of the $100 million plus centre. It ensures the facility will be equipped to host international competitions.
Edmonton has a long history and outstanding reputation for producing competitive track cyclists and triathletes and for hosting world class competitions. This facility adds to Edmonton’s ability to enhance and build on past successes of both individuals and events.
The struggles of having a big bowl but not enough smoothie to fill it! 😩 Nevertheless delish post workout choccy smoothie! 😍 feeling the smoothie bowl inspo after listening to @plant_proof ep with @earthyandy 🙌
It’s #MedalMonday for the #NXTLVLTRI crew. @braelin_thornton of @thorntonwealthmanagement and @stefanomfontana of @elevate_cycles pushed through torrential rains and brutal heat in Miami last month to qualify for the #ITU Long Distance Triathlon WORLD CHAMPIONSHIP - Pontevedra, Spain. #TeamUSA 2019. 🇺🇸🛫 🛬🇪🇸
It’s #SwimSetSunday for some of our #NXTLVLTRI athletes. In the pool working hard this off season because these athletes aren’t satisfied with just surviving the swim - they want to crush it.
Elevate your training to the #NextLevel .
In utter awe that I got the pool work done this morning. One of those days where it seemed impossible to move and I had to applaud the fact that I did the thing, even if it wasn't done all the stellar. Here's what proceeded this photo:
5:30am - snooze
5:40 - snooze
5:50 - guess...
6:00 - strugggle to wake up
6:10 - still on bed bc cat is being cuddly
6:20 - little breakfast, still not convinced I won't bail and go back to sleep, the pool sounds so far away and unpleasant
6:30 - "Shannon if you leave the house you can wear cozy sweats and stop at your fave coffee shop otw"
7:00 - still not convinced I won't ditch practice for the sauna
7:15 - oh crap I should have put on the motivational speech playlist way earlier. I'm a BEAST AND A CHAMPION NOW
7:30 - "I said I'd swim for 45 min, I didn't say how MUCH I wanted to swim mwah hahaha" slow mo swimmer shan takes the pool
8:15 - how on Earth did you drag yourself through this lazy, grumpy, mess of a morning? How did that happen? did the thing. It's done. How.
8:30 - okay so next week lets up it to twice a week?