JungleBlog

Alessandra C., Miami, FL

Five years ago I decided to train for triathlons. Little did I know that it would become a life style. It all started when I saw a friend of mine racing in Clermont. While we were waiting for him, we saw many athletes and “ordinary” people crossing the finish line… and all of them, with a big smile of accomplishment. But how, I kept asking myself, will I ever be able to swim that MUCH if I had never, ever, taking any swimming classes? And how on earth, should I started? I had so many questions and no one to answer them.

So, to make a long story short, on June 12, 2005, I crossed the finish line in Maui, Hawaii and complete my first Olympic Distance triathlon. Not only that, I found out that I could be fairly good at it – I was 5th in my age group and 13th overall female. Since then, I’ve completed many Sprints, Olympic Distances and one half Ironman. I also finished a couple of half marathons and a full marathon in San Francisco, again with TEAM in training and a very emotional race (the picture is the prove of my “torture”, don’t be fool by the smile on my face ).

My name is Alessandra Castanho and I’m a triathlete.

Alessandra Castanho. Nike Women's Marathon, San Francisco Oct'07.

With increasing competitiveness in events like the Triathlon and Duathlon, there has been a host of developments in clothing and gear used during these events. It’s all about performance and speed. Even something as minute as shaving off half a second from the grand total takes on immense significance when you are competing with the best. That is why there is great interest in clothing that has been developed solely for the sake of making athletes more race-ready. With technically advanced garments, athletes can look forward to performances that are finely balanced between optimal performance and complete control.

2XU triathlon clothing includes race-ready clothing like tights, shorts, tops, compression tights and so on. According to many sports enthusiasts, the first thing that hits you about 2XU clothing is sheer comfort. Their fit is great. The ergonomic designs enable the performer to give their best.

Compression tights are an important piece of clothing when you ate training for the triathlons. On wet, cold days when you are running long miles, unprotected legs are totally messed up by the cold and the dampness. 2XU compression wear claims to improve circulation and increase the flow of blood into the muscles. While it may not be possible to verify these claims in the real world, many users have felt the real benefits of 2XU compression tights as these reduce recovery times dramatically, particularly the arduous climbs on hilly roads. The material holds the muscles tighter, thus giving athletes greater control over their muscles.

Another piece of triathlon clothing from 2XU that has been selling like hot potatoes are the compression shorts. They are great for workouts and help improve recovery times immensely. Compression tops from 2XU are also a great buy because they greatly improve speed. These tops are quite aerodynamic and may be used as a base layer while running or cycling.

In short, if you are in the market for triathlon clothing, then, it is a wise decision to spend money on compression shorts, stockings, jackets and tops from 2XU. Their products are light and flexible. They sit well on the body and are designed to enhance comfort even in the course of lengthy and strenuous sports pursuits. Since they have been the result of various scientifically researched experiments and are based on the feedback provided by athletes, these have a cutting edge over other brands. The manufacturers have also gone to great lengths to balance the various zones in the 2XU triathlon clothing, so that each garment works in sync with the rest of the outfit.

It is also a fact that even though 2XU triathlon clothing comes at a premium cost, they are engineered to weather the rigors of sports. They are therefore long lasting and do not fray or tear easily. In terms of longevity and usability, these garments give you a much greater return on your investment than comparable brands.

Is one of your new years resolution to get in shape? Exercise more? Visit www.TriJungle.com and get all the clothing and gear you need to get started with your New Year’s Resolution. Get a 15% this weekend with coupon RESOLUTIONS on any order of instock items. (Excludes wheels, nutrition and Garmin Forerunners). Expires at midnight Monday Jan 11th.

By: Bruce R. Wilk, P.T., O.C.S.

Transitions between the triathlon legs play important roles in competitive performance because they force the body to adjust to changing physical demands. By understanding the workings of human physiology and by practicing preparatory skills, a triathlete can use these transitional intervals to improve overall performance.

Many competitors have difficulty running at peak levels immediately after getting off of their bikes. This results from the fact that a great deal of blood is supplying oxygen and nutrients to the prime muscles of cycling before transition. Running involves the use of different muscles that require their own supply of oxygenated blood.

In fact, all three triathlon legs place different stresses on the body’s limited blood supply because they require the use of different muscle groups. A muscle at peak activity may utilize as much as 100 times more oxygenated blood than it needs at rest. That means the body must divert blood from other areas to supply active muscles. By prompting this blood diversion during transitions, a triathlete can encourage the body to have smoother starts and quicker finishes. The body has its own self- regulating mechanism of valves and shunts that controls the supply of oxygenated blood at all times. The autonomic nervous system regulates this flow through its sympathetic and parasympathetic functions, sending blood where it is most needed at any given time. The sympathetic branch speeds up heart rate and opens up the blood vessels to the muscles and diverts blood from the gastrointestinal tract. The parasympathetic lowers the heart rate and shunts blood directly to the digestive system.

Competition for Blood Flow

Sympathetic and parasympathetic functions can come into conflict when muscular exertion, such as running, competes with digestion of a heavy meal. The stomach needs blood to process food as part of normal metabolism. So, parasympathetic impulses will normally divert the necessary flow. Conversely, running requires sympathetic impulses to send blood to the leg muscles.

Since sympathetic impulses will always override parasympathetic processes, the act of running interferes with the digestive process by diverting blood from the stomach. This explains why a competitor may experience a stomach ache or nausea after consuming too many carbohydrates before a race or a strenuous training session. Muscular exertion robs the stomach of the blood it needs for digestion, causing physical distress.

Another common difficulty resulting from blood- supply limitations is typified by the dizziness experienced when one stands up quickly from reclining position. Gravity naturally pulls blood to the legs when one stands up too quickly. This momentarily compromises the supply of oxygenated blood that can reach the brain. In the few seconds required for the cardiovascular system to adapt to the new position, the individual will experience lightheadedness.

The Body in Transition

The trick to good triathlon performance is getting blood to the necessary muscles before the supply is overwhelmed by need. This means getting blood to the arms and shoulder during a swim, to the quads and glutes while cycling, and to the hamstrings and calves during a run.

Mental and physical preparation can enhance triathlon performance and lower race time by teaching the body to divert blood flow in a timely manner. The first transition takes place at the starting line where blood must be shunted to the swimming muscles during the sprint to the first buoy. By swimming slowly before the start of the race, the triathlete can make a progressive transition that does not overtax the blood flow. The harder and the shorter the distance, the longer one needs to warm up.

While waiting for a race to begin, a triathlete should keep blood flowing to the muscles. This is accomplished by shaking loose the arms and legs. Extreme mental tension can shunt blood from the extremities through overwhelming sympathetic nervous impulses, which is why it is important to remain calm and avoid pre- race panic.

On the other hand, one must avoid being too detached at the starting line, lest parasympathetic impulses cut off the blood supply to vital muscle groups. To achieve the appropriate mental state and promote proper blood flow before swimming, the triathlete should practice calming self- talk, while visualizing warmth flowing to the extremities.

The next transition occurs after finishing the swim when the triathlete sprints to his/ her bike. Most competitors experience leg weakness when they begin the run because the blood flow takes time to shift from the shoulders and arms to the hamstring and calf muscles. Additionally, the cardiovascular system must adapt from the body’s horizontal position during swimming to the vertical posture of running by reorganizing the blood flow.

The best way to prepare for this transition is to avoid a hard sprint in the last 100 yards of the swim. The triathlete should keep a steady pace in the last few minutes of the swim and mentally prepare for the next leg of the race by monitoring physical activity.

This mental imagery will help the body begin to regulate and redirect blood flow. If legs feel weak and rubbery at the start of the run, the triathlete should avoid panic because this anxiety will further tax leg muscles by unnecessarily closing down their blood vessels.

Cycling, Running and Finishing

It is extremely important to give the body time to prepare for the cycling portion of a race because it is generally the longest leg of competition. The triathlete should ride in high cadence and relax during the first few minutes on the bike, allowing oxygenated blood to be efficiently shunted to the quads and glutes. A buming sensation and fatigue may be felt in the thighs and hips, but should not cause alarm. This sensation is part of the cardiovascular system’s adaptation to the new activity.

The competitor also should avoid consuming excessive calories at the start of the cycling leg because digestion will drain limited cardiovascular resources. All of these transitional aspects between swimming and cycling should be incorporated into the pre- training routine to get the nervous system used to the necessary physical and mental demands.

The change from the bike to the run can be the most challenging transition and is a frequent cause of decreased triathlon performance. To ease the rigors of this change, the triathlete should avoid consuming excessive calories toward the end of the cycling leg to prevent the shunting of blood from the legs to the stomach. It is important to relax and ride at a steady pace, while mentally reviewing a checklist of conditions for the next transition.

In the first few minutes of the run, the competitor should give the running muscles a chance to receive oxygenated blood. There is no reason to panic if legs become fatigued and lactic acid builds up quickly. This build- up helps the body to shunt blood to the hamstrings and calves. Controlled imagery can also play an important role in encouraging the blood flow in the right direction. Pre- race training sessions should include running at race pace after getting off a bike.

The last transition comes between the final sprint to the finish line and the war stories generally shared with buddies at the end of the race. After completing the last leg, the nervous system needs time to shift from a hard sympathetic response to an easier, relaxed parasympathetic function. The triathlete should jog and walk after the finish to avoid stopping suddenly. Transition also should include a few minutes of rest before overloading the stomach with food and carbohydrate- rich drinks.

Bruce R. Wilk of Miami, Fla., is a board- certified physical therapist and director of Orthopedic Rehabilitation Specialists. He completed his first Ironman- distance triathlon, the Great Floridian, in 1995.