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L O O K B E T T E R , F E E L B E T T E R , L I V E B E T T E R 2013 BEST New Year’s Power Plan Calendar Interviews Training nutrition BIKES & GEAR M A G A Z I N E ORLANDO’S BEST TRAINING AREAS Issue 01 2013 http://www.orlandotrimagazine.com

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Triathlon magazine is getting ready for the New Year 2013

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Page 1: O3 Magazine

L O O K B E T T E R , F E E L B E T T E R , L I V E B E T T E R

2013 BEST

New Year’s Power Plan

●Calendar●Interviews●Training●nutrition

BIKES & GEAR

M A G A Z I N E

ORLANDO’S BESTTRAINING AREAS

Issue 01 2013

http://www.orlandotrimagazine.com

Page 2: O3 Magazine

WHAT DOES 2013 OFFER?

REVOLUTION IN SPEED

Page 3: O3 Magazine

Issue 01 / January 2013

WelcomeM A G A Z I N E

Competing in a triathlon is aphysically demanding task. Even trainingfor a short-distance triathlon, can takeseveral weeks or months of training, de-pending on your physical fitness level. Atriathlon is a physical competition involvingthree disciplines: swimming, cycling andrunning. These three events arecompleted in successionwithout breaks. Triathlonsare endurance activitiescovering long distances.

Whether you're trying to loseweight, looking to maintain ahealthy level of f itness, or trainingfor a specif ic goal. O3 magazinewill 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!

“”

Page 4: O3 Magazine

Science in Nutrition

Page 5: O3 Magazine

REHYDRATION

Page 6: O3 Magazine

Where do I start? What equipment doI 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

Page 7: O3 Magazine

HISTORY

Triathlon’s roots can be traced back to 1974,Mission Bay, Southern California where a groupof friends began training together. Amongstthem were runners, swimmers and cyclists andbefore long training sessions turned into infor-mal races. Directed and conceived by JackJohnstone and Don Shanahan the first MissionBay Triathlon was held on September 25th 1974and welcomed 46 athletes. Triathlon’s founda-tions had been set!

In Hawaii, 1978, an argument arose regardingwhich of the three disciplines required the great-est endurance. At that time Hawaii hosted TheWaikiki Rough Water Swim (2.4 miles), The OahuBike Race (112 miles) and The Honolulu Mara-thon (26.2 miles). Originally events in them-selves, they were rolled into one to become the‘Hawaii Ironman Triathlon.’

The event attracted 15 athletes and of them only12 crossed the finish line. By 1982 the HawaiiIronman gained extensive coverage on ABCWorld Wide Sport and participation levels hadincreased to 580 competitors. Last year over3000 athletes completed the grueling challenge.The fastest women finish the course in justunder nine hours and the fastest men finishingin little over eight hours!

And today the sport of triathlon is growing at arapid pace. There are triathlon clubs in almostevery major city and thousands of races are heldevery year across the globe! Challengeyourself...sign up for one!

Page 8: O3 Magazine

BECOMING A RUNNER

, running doesn't need to takea lot of time. In the first few months, try toestablish a schedule. You are more likely tosucceed if you find just a few minutes severaltimes a week that you can commit to runningthan if you devise an elaborate and completelyundoable schedule that will fall apart in a matterof days.

Plan your runs on the basis of time rather thandistance. Plan to get out of the house for acertain amount of time. Forget how far you go.Forget how fast you go. Just get out the doorand stay out. For many people, twenty minutesof activity is a good place to begin. That doesnot mean running for twenty minutes. It meansstaying on your feet moving forward for twentyminutes. 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.

Page 9: O3 Magazine

Set realistic, challenging steps to help youmeet your objectives. What do you want toaccomplish? Improved fitness? Racing abili-ty? Alternate workout opportunities for crosstraining? A faster (or easier) first leg for yourtriathlon? Set goals for each workout; whatdo you want to get done today?

•If possible, find a local swim team.

It may be a USA Swimming, United StatesMasters, YMCA, or other type of team. Find-ing one that works for you can be a big plusfor getting into the swimming routine. Be-sides the help that a little peer pressureprovides, it can give you other sources ofinput as you develop and some social inter-action to avoid monotony.

You will need to plan three to five 30 to 60minute swim workouts each week (not in-cluding the time you spend changing intoyour suit or talking with the lifeguards). Doyou want to work out at the same time eachday, or vary your schedule? You might sched-ule longer workouts as you improve or if re-quired by your goals.

BECOMING A SWIMMER

Page 10: O3 Magazine

GETTING GEARED-UPWHAT TRAINING GEAR IS NECESARY

Triathlon can become an expensive pursuit, but it need notbe that way at the beginning. There's no need to go brokein order to be race-ready. Here is a rundown of what youabsolutely need to train and race the swim leg of a triath-lon, 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 alsowhere most of your equipment is for. The first thing you need,of course, is a bike. It would be great if the bike were thecorrect frame size to fit you, and it would be nice if the tireswere meant for road riding, but when it comes down to it, if ithas two wheels and moves forward when you pedal it, youcan ride it in a triathlon.

Don't go and blow your entire budget on your firstbike. You need to attain a certain amount of fitnessbefore you decide on a "final" bike. If you have an oldbike in your garage or basement that goes forwardwhen you crank the pedals, use that. If not, borrow abike or buy something used. Most regular bike shopsdon't sell used bikes, but most cities and mid-sizedtowns have used bike shops

RUNNING SHOES

Much has been written about different types of runningshoes and the differences between them can be over-whelming. The best place to begin is a a running shoestore that offers a "gait analysis " or some form of analysisof your footfall. At such a store, employees can recom-mend a shoe that suits your footfall. Various shoes maycorrect for a flaw in your gait, or be less structured, lesspadded, or perhaps be more like running barefoot.

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

SWIM ESSENTIALS

The only thing you really need is a swimsuit anda pair of goggles. That's it. Easy, right? Well, it'snot quite that easy. Goggles seem like they areall the same, but they fit quite differently. A littletrick is to take a pair of goggles and stick thelenses onto your eyes without putting the strapon. Give them a little push. If you can take yourhands away and the goggles stay on your facejust from the suction, they are probably a prettygood fit.