WHAT WE ARE ABOUT
Northants Tri Club is a group of like-minded people who enjoy the unique physical and mental challenge that triathlon brings. Our membership comprises of people from all backgrounds, standards and ages.
The training atmosphere is very friendly. We welcome new members of all standards and meet regularly for swim, bike and run sessions.
In this blog we will (in between other bits n bobs) be very briefly introducing the 7 Key COMPONENTS OF FITNESS relative to triathlon and are the underlying principles used to guide the sessions in the ATP (Annual Training Plan) These include: Speed (skills), Power, Endurance, Strength, Muscular endurance, Flexibility and Body composition.
Component of fitness 1 _ SPEED (SKILLS)
In this context, speed is not the speed (velocity) of a person getting from one point to another, but how fast we move the limbs of the body!
In training, a typical speed session might cover: cadence in running/ cycling or stroke rate in swimming. Practicing at higher than usual cadence can also teach the muscles to work more efficiently. Try these:
Thanks to the wonderful world of the web and swim smooth, see this article discussing stroke rate: Swimming stroke rate
Bike: Spin-up drill.
When safe, during a ride, ideally on a flat terrain: shift to a low gear and gradually increase cadence over a minute up you can’t maintain it (i.e. up to the point before you start bouncing) then return to a normal cadence, leave say 5minutes between each and repeat 5 to 10 times. This should not be a max effort drill.
Run: Fast feet:
A drill that improves your running cadence by teaching your leg muscles (mostly hamstrings) to fire faster to turnover quicker and can be seen here: Fast feet
Watch this space for the next Component of fitness: POWER