general:training
pace for the half marathon while varying
temperate climate, choose a destination
list. CompuTrainer, the leading electronic
your approach from week to week. Ease
race such as the Arizona Rock ‘n’ Roll Half
ergometer, offers interactive course videos
your body into the target pace work by
Marathon in January.
that allow you to “train” on famous triathlon
performing some fartlek runs early in the
courses. http://www.racermateinc.com/
winter, then gradually add workouts that
MeasuRe YouR PRogRess computrainer.asp
include more time spent near the target
Measure your progress to make sure your PowerCranks is an innovative crankset
pace. Some weeks, do longer work intervals,
training is working. For more reliable results based on crank arms that move independent
such as 3 x 2 miles at your target pace, with
when repeating the test, replicate conditions of each other. At the bottom of each pedal
0.5 mile jog recovery. For other weeks, do
by using the same treadmill or ergometer stroke, you need to pull the pedal up to keep
shorter work intervals such as 10 x 400
and the same warm up routine. the cranks at a 180 degree angle from each
meters at your target pace with a 400-meter
The 1-mile aerobic time trial test is a other. PowerCranks force you to use muscles
jog recovery.
simple way to measure your aerobic ability (hip flexors and hamstrings) not typically
Remember to frequently change the
for running. Warm up for 10 minutes. Then engaged during a bike ride. This improves
incline and/or speed on the treadmill
run one mile keeping your heart rate at 9-11 muscle imbalances and pedaling efficiency.
to lessen the likelihood of an overuse
beats below your lactate threshold. With http://www.powercranks.com/index.html
injury caused by the repetitive pounding.
improved fitness, the time to complete the This winter, use the tips from this article
And be sure to have some good tunes or
mile should decrease. If you don’t know to beat the treadmill and trainer blues, and
downloadable books on your music player!
your lactate threshold, then run one mile join the athletes who have learned how to
at conversation pace and note your average make indoor training fun and effective.
RegisteR foR a Late WinteR Race
heart rate at that pace. In future tests, run
Having a winter race on your schedule
at that heart rate for one mile. The distance Elaine Vescio is a USA Triathlon Level
provides motivation and focus for your
covered should increase from month to I certified coach with Vescio Multisport
winter training. Pick one or more that
month. Performance Services (http://www.
match your training objectives. Each year,
mpstraining.com), a member of the 2010
New Englanders flock to the Hyannis Half
use cooL indooR tRaining tooLs Kestrel Triathlon Team, and the head mentor
Marathon, an event held in February
CompuTrainer and PowerCranks are two for Danskin New England. You can reach
on Cape Cod. Others, preferring a more
cool training tools for your holiday wish Elaine at evescio@mpstraining.com.
USATTriWinter10pgs50-90.indd 58 12/9/09 1:55:33 PM
Page 1  |  Page 2  |  Page 3  |  Page 4  |  Page 5  |  Page 6  |  Page 7  |  Page 8  |  Page 9  |  Page 10  |  Page 11  |  Page 12  |  Page 13  |  Page 14  |  Page 15  |  Page 16  |  Page 17  |  Page 18  |  Page 19  |  Page 20  |  Page 21  |  Page 22  |  Page 23  |  Page 24  |  Page 25  |  Page 26  |  Page 27  |  Page 28  |  Page 29  |  Page 30  |  Page 31  |  Page 32  |  Page 33  |  Page 34  |  Page 35  |  Page 36  |  Page 37  |  Page 38  |  Page 39  |  Page 40  |  Page 41  |  Page 42  |  Page 43  |  Page 44  |  Page 45  |  Page 46  |  Page 47  |  Page 48  |  Page 49  |  Page 50  |  Page 51  |  Page 52  |  Page 53  |  Page 54  |  Page 55  |  Page 56  |  Page 57  |  Page 58  |  Page 59  |  Page 60  |  Page 61  |  Page 62  |  Page 63  |  Page 64  |  Page 65  |  Page 66  |  Page 67  |  Page 68  |  Page 69  |  Page 70  |  Page 71  |  Page 72  |  Page 73  |  Page 74  |  Page 75  |  Page 76  |  Page 77  |  Page 78  |  Page 79  |  Page 80  |  Page 81  |  Page 82  |  Page 83  |  Page 84  |  Page 85  |  Page 86  |  Page 87  |  Page 88  |  Page 89  |  Page 90  |  Page 91  |  Page 92  |  Page 93  |  Page 94  |  Page 95  |  Page 96  |  Page 97  |  Page 98  |  Page 99  |  Page 100  |  Page 101  |  Page 102  |  Page 103  |  Page 104  |  Page 105  |  Page 106  |  Page 107  |  Page 108  |  Page 109  |  Page 110  |  Page 111  |  Page 112  |  Page 113  |  Page 114  |  Page 115  |  Page 116  |  Page 117  |  Page 118  |  Page 119  |  Page 120  |  Page 121  |  Page 122  |  Page 123  |  Page 124  |  Page 125  |  Page 126  |  Page 127  |  Page 128  |  Page 129  |  Page 130  |  Page 131  |  Page 132  |  Page 133  |  Page 134  |  Page 135  |  Page 136  |  Page 137  |  Page 138  |  Page 139  |  Page 140