How do marathon runners break through the three thresholds?

Many friends who love running have started to try Triathlon in order to seek new challenges and have fun after completing the marathon. However, this does not mean that the triathlon is even more tiring.

Q: Can you complete the 51.5km race without being forced?

A: If you have a previous basis for sports, you can complete the training with iron tri-target training. However, if you want to be able to complete the standard iron, it is best to achieve the physical level of half a horse. Newcomers may wish to start with the half-standard rails and have a preliminary understanding of the Iron III game.

Q: How to run and bike training in the rain or snow?

A: In case of severe weather conditions, the state of the foot is also unfavorable. The hypothermia or the fall may cause injury, and it is not necessary to train hard. If you don't want to delay training because of the weather, you can train on a treadmill or a rider's desk.

Q: Does using a treadmill and an aerobic exercise have the same training effect?

A: Running training on a treadmill cannot replace the real road run. Once you are not used to running, the problem is that you cannot shape the correct running position. In addition, there are also many situations in which an aerobic exercise car is not suitable for itself. Therefore, it is recommended that you use a cyclist's chair for indoor training.

Q: Is it difficult to progress due to the inability to schedule time training?

A: If the training time cannot be guaranteed, then the training quality can be emphasized. Stretching and interval training with the spare time in life can make the body move immediately. Even if running and swimming training is performed on weekends, you can see different degrees of improvement. The concept of "winning by quantity" is not entirely correct.

Q: If you want to improve swimming skills, are you still using running as a training core?

A: If you can ensure time to go to pool training, try to choose the training program that suits your current level. If it is difficult to take time out for swimming pool training, you can temporarily replace it with stretching and strength training. You can concentrate on swimming training when you go to pool training.

Q: Fatigue accumulates until the next day. Is there a good solution?

A: The cause of fatigue accumulation may be due to negligence of "sport recovery." Amino acid series supplements as soon as possible after training, and then stretching or rolling foam axis to relax, have a significant effect on the recovery of fatigue speed.

Q: Is it not recommended to drink after training and before the competition?

A: Everyday drinking is OK. Especially in the summer, it is the most refreshing thing to have a beer afterwards. However, please add more water and minerals. Try to avoid drinking before the competition to prepare for the next day's competition. The triathlon process is prone to dehydration, drinking alcohol and even hangovers before the game is very dangerous, so be sure to pay attention.

Q: How to prepare supplies for competition and training?

A: It is better to ingest moisture and sugar at the same time after the exercise. If it is more than 60 minutes of training, 30 minutes of supply of moisture once; and if it is a supply of food can also be taken once every 60 minutes, there is no problem. Although there are supply stations in the competition, it is safer to prepare supplies that are customary to eat.

Q: Swimming training caused severe shoulder pain? ? Can you continue to train?

A: Repeated strokes make the shoulder tendons and the scapula frictionally inflamed and cause "swimming shoulders". If you feel unwell, please rest! If you feel severe pain, seek medical advice. The prevention method has a good effect to strengthen the muscle strength and stretch around the shoulder joints. The softness around the shoulders is not only conducive to preventing sports injuries but also related to improving swimming ability.

Q: Once riding a bike for a long time, causing hip pain, can you get used to riding more?

A: Although it will be accustomed to, it can be relieved using ancillary tools. Select the jersey with the liner. Many newcomers have just started their cycling training. The body is not adaptable, and it will inevitably lead to pain. Stretching or rolling the foam axis can effectively relieve the problem.

Q: Pain in the legs while running or cycling? ? What is the reason?

A: Although it is pain in the leg, the reason is different depending on the site of pain. Does the pain occur inside or outside the knee? Achilles tendon or calf? However, no matter where the pain occurs, the reason is more than the problem of posture. If the pain worsens, interrupt training and reconfirm whether the posture is correct.

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