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5 mins Kettlebell TriHiit #Core

Strength your back,  core, glutes and burn fat - get ripped  with those two easy and effective move. 

Here is my 5 mins Kettlebell workout for beginners or advanced. The challenge is completed 2 exercises for 5 minutes without rest between for advanced or 5 rounds with 10 seconds between each sets for beginners.

1. Both Arms Ketlebell Swings

22 x reps 

This is more cardiovascular exercise. Drive through your hips and stand tall.

MOVE: Drop into quarter squat and let kettlebell hang between your legs. Explosively extend your knees and snap your hips forward, propelling the ketllebell in an upward arc, keeping your arms straight. The kettlebell should be moved by the force generated from opening your hips. Your arms are only used to guide the weight, not to lift.

2. Kettlebell touch Press-ups

Place a kettlebell on the floor. Place yourself in a pushup position, on your toes  with your elbows extended. This will be your starting position.

Begin by lowering yourself as low as you can, keeping your back straight.

Quickly and forcefully reverse direction, pushing yourself up and touch to  the kettlebell behind you. Watch video.

For beginners do 5 rounds with 10 seconds between the sets

For advanced do 5 minutes without rest between

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#28pushups for 28 days

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#28pushups for 28 days

I would like to raise awareness and find ways to better protect the mental health of soldiers.  raise a money to  support the Household Cavalry family welfare requirements and  the soldiers who also risk their lives for the country on the front line and the welfare of retired horses.

 This is particularly important now that the  troops have left Afghanistan and their thoughts turn to the future, where their need to prepare for not just the physical injuries but the long term psychological injuries. Injuries such as Post Traumatic Stress Disorder, that tend to emerge long after operational tours have finished.

Why number 28 ?

One of my friend who has recently left the British Army after five years service has raised money and awareness for both the Household Cavalry Foundation and Parkinson's UK. and he has climbed all 282 Scottish Munros ( mountains over 3000ft)  in 4 and half months in the summer of 2015 and he has raised £23,071

Now my friend went to his next challenge and he decided to set up life in the wild with 23 others away from the modern world in an isolated community for a year.

I like to raise for his regiment as I had always hoped I would join the military and also because horses are close to my heart.

Things I will do:

  1. I will do 28 push ups for 28 days by myself
  2. Post my videos here daily
  3. start day is today 13th August 2016
  4. I will do this challenge include my Qualifier Triathlon race on 28th August 2016  for GB Age Group ETU Olympic Distance Triathlon Championship 2017 in Austria

Things you can do:

  1. Do 28 push ups by yourself to raise awareness for those ho left Afghanistan, upload the video directly on my  facebook page and support me by doing 28pushups by yourself use my username @28household

add these three hashtags #28household #28pushups #lucytriscott

         2. or  donate and help me do reach my goal to raise £282 click here 

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5 minutes TriHIIT #1 beginners

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5 minutes TriHIIT #1 beginners

TriHIIT workout day 1

LEVEL 1 - Beginners

  • Novices triathlete 2-3 strength workout a week

Strength training is a vital part of triathlon for all triathletes. However, it will not make you a better athlete on its own, so make sure you don't spend hours in the gym or workout out pumping iron at the expense of swim, bike, or run time.

  • Life style choice and beginners 5-6 workout a week

Whetever you are just starting out or starting again, this easy workout will help you improve your physique and fitness level and if you do high reps so your heart rate goes up then you burn fat, flatten your belly and strengthen your core.

20 x lunges each leg

10 x burpees

10 x push ups

20 x mountain climbers

40 x high knees

do 2 rounds for burning fat or 1 round at a fast tempo 

exercise demonstration see bellow 

 

 

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Four Main Triathlon Distances

 

One of the biggest attractions of triathlon is that can be a great lifestyle sport – you trainas much as you can be and when you can. You don’t need to train as much as highly dedicated. You can just go to your local pool for a 30 minute swim a couple of times a week, cycle to and from work, and go jogging with your family at weekends or in the evenings. If that is all you can do, that’s fine. It will be more than enough training to get you around a sprint – distance triathlon course.

Triathlon is now one of the world’s fastest growing sports. It’s hardly surprising that more people than ever are – like you – keen to take part in this fantastic and rewarding sport.

The Professionals -  their speeds of closeto 40kph (25mph0 for women and 45kph (28mph) for men. 45 seconds in transition and run 10 km in under 35 minutes. It is exhilarating, dynamic, and inspiring.

The Novices -  It can be just inspiring to watch novice triathletes swimming breaststroke for 400m in a pool. After the swim leg, they walk to their bikes, put tjeir socks on in transition and then walk with their bikes to the mount line for the cycle section to complete 20 km at speed of around 20 kph (12mph)

A lifestyke choice – middle ground between the novice and the elite athletes. Some of them dedicated more than 15 hours per week to training, while juggling a full time job, family commitments and social life.

Many athletes come to triathlon from others sports, while have no sporting background at all.Others are just looking for a new challenge. I was a horse rider. When I started triathlon training at 29 I had never cycled competitively and couldn’t swim! I am still learning new things and love challenges thst this fantastic sport brings me every day.

Something for everyone

There are four main triathlon distances:

  • Sprint 750m swim – 20km bike – 5km run
  • Olympic 1500m swim – 40km bike – 10km run
  • Half Ironman or 70.3 1900m swim – 90km bike – 21km run
  • Ironman 3.8km swim – 180km bike – 42km run

Different distances require different skill levels and therefore different levels of training and preparation, but there is something to suit everyone.

 

Sprint programme

750m swim – Bike 20km – Run 5km

If you are new to triathlon, the sprint distance is the shortest and perhaps the easiest to start with.

While you can push your body really hard during the sprint, working high levels of intensity, the end of each leg is not too far off. If this is your first triathlon and just want to get round, don’t overdo it in your preparation phase: adapt this sample 12 week programme to your needs

Your goals:

Elite athelets typically complete sprint distances in under an hour. Mid – pack athletes will probably take about 80 minutes or longer to finish.

If this is your first triathlon, your main aim could be get around the course and complete it successfully.

The programme:

In order to reduce the risk of injury, you must first complete the foundation phase of training

Training intensity:

The sprint programme includes several high intensity sessions at Levels 4 and 5. If you are fit, you can push your body harder for shorts periods of time during the sprint, but this involves a little more lactate threshold level. However if you want just to complete the race, you don’t need high intensity training sessions to do that

 

Olympic programme

Swim 1500m – Bike 40km – Run 10km

You are pushing the bodys’s aerobic threshold, it demands physical and mental toughness.

Your goals: 

Elite male athletes will complete an Olympic triathlon in under two hours, female will not be far behind.

A mid – pack athlete will typically complete this distance in about two and a half hours.

This race is about mental fortitude as well as endurance. The distances are demanding and the speed of each stage is fast, so you will need to strike a balance between lasting the distance and racing it hard. First – timers should just get a feel for the pace, trust their training, and focus on strong pace.

The programme:

The foundation phase allows you to work on the mechanics of your swimming, running, and cycling and ensures you progress safely throughout the training programme, minimazing risk of injury.

Training Intensity:

You will need to build strength endurance. The work schedule is similar to the sprint programme, with session acorss different levels intensity, but you will be asked to swim, bike, and run for longer, in order to build both physical and mental strength.

HalfIronman (70.3) programme

Swim 1900 – Bike 90km – Run 21km

This is a test of endurance and aerobic capacity. Planning your fuelling strategy for this distance is the key to success, you need enough energyto meet the demands of each leg you run the risk of “running on empty” at the end.

Your goals:

Elite male athletes complete this distance in about 4 hours 15 minutes, female about 4 hours 30 minutes.

Mid – pack athletes typically finish in about 5 hours 30 minutes.

Training Intensity:

The Halfironman is a greatest test of endurance than Sprint and Olypmic triathlons, so your training programme opposite places more emphasis on distance in the run and bike session, and less on high intensity. Working more Level 3 will help to increase aerobic capacity and train your body to use energy more effeciently. A key outcome of your training is the ability to endure a bike intensity close to your aerobic threshold while mentally dealing with the half marathon still to come.

 

Ironman Programme

Swim 3.8km – Bike 180km – Run 42km

IM is the greatest endurance test of all, and your training requires total focus and self – discipline. Prepare properly, build steadily, and reap the glory when you cross that finish line.

Your goals:

The race day lasts about 10-14 hours. Elite male athletes typically complete this race in about 8 hours and 30 minutes, female in about 9 hours and 15 minutes.

Mid – pack athletes take between 10 hours 45 minutes and 12 hours, with the cut – off being 17 hours.

It takes many months of dedicated training to prepare for an Ironman, so stay focused.

Training Intensity:

Any athletes who takes on this distance must be robust, so fitness is crucial before embarking on the Ironman training programme.Ironman is a long way. Work in the Level 1 and Level 2 zones, and you will need to build steadily to avoid injury. Precision fuelling is also very important, so use your training to experiment with optimum nutrition and hydration. 

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Functional Strength Exercise

If you can’t spare any extra time before or after your swimming, cycling or running sessions, then consider squeezing in that 10 minutes before breakfast in the morning (a great way to start the day and get the blood flowing)

 

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Core building workout in 10 minutes

Functional strength work can help triathletes of all levels overcome muscular imbalances en route to becoming stronger, more efficient, and less injury-prone.
Functional Core Strength for Triathletes in 10 Minutes a Day
 or expanded to 30 minutes (repeating the sequence three times).

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Benefits of Post-Workout Stretches

When you work out, lactic acid builds up in your muscles.

This lactic acid buildup is what causes the pain and cramps associated with the strenuous exercise. Using the foam roller after exercising is an excellent method of obtaining an all-over body massage to help break down this lactic acid buildup and prevent these cramps.

 It also helps in muscle recovery and repair.

 

Using foam roller self - massage  can have several benefits.

  1. The first one is cost
  2. Foam rollers help to stretch muscles and tendons and breaks down soft tissue adhesions and scar tissue.
  3. Using the foam roller before a more strenuous workout can help to “pre-stretch” the tendons, ligaments and muscles which help to prevent injury. And besides all that, it just feels good. 
  4. you can visit our online shop

Everyone likes a good massage and when you can keep this little roller put up and get it out and use it whenever you have an extra few minutes to stretch and massage yourself then why not?

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Strength Upper Body Workout for Busy Triathlete

As athletes, we want to focus on both muscular endurance—the ability to perform an activity over a sustained period of time, and muscular strength

If you are new to strength training, ease into it from both a frequency and intensity perspective. Start out with one to two days per week and err on the side of lighter weigh.

 

Warm Up 5 min

jump rope or jog 

Stretch it helps prepare your body for the exercise


WORKOUT                                                                      Muscle worked

1. Lat Pull Down  - 10 reps/2 sets                             muscle group in your back called                                                                                            the latissimus dorsi, or lats   

2. Push Ups Ketltebell Touch - 10 reps/2 sets      Chest, shoulders, triceps, abdominal

3. Kettlebell Swings - 20 reps/2 sets                     Lower back, shoulders, gluteus ( bum), hips,                                                                                               hamstrings

4. Plank Shoulder Touch - 10 reps each shoulder                                                                                                                                            / 2 sets                       Abdominal, shoulder, chest 

5. Band Triceps Kickback - 20 reps/ 2 sets           Triceps

6. Abs Rollout  - 20 reps/2 sets                               Abdominal, chest, shoulder


If you are ready to take your training, racing and body composition to the next level, incorporate strength training year round for maximal results.

 

 forearm plank

 forearm plank



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