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JANUS FINANCIAL EXECUTIVE CHALLENGE
COACHING TIP #1: TRAINING EQUIPMENT
SWIMMING:
BUYING A WETSUIT
There are a number of
factors to consider when purchasing a wetsuit:
Short-Sleeve vs.
Long-Sleeve
There are definite benefits
to each. In general, the
long-sleeve suit is considered slightly faster. However, the range of motion is
slightly more inhibited with the long sleeve suit (fortunately with all
of the suits on the market now, the flexibility is greatly enhanced to
limit this)
Bottom line - if you are
fortunate enough to be able to purchase both a long and short sleeve
wetsuit - this would be the best case scenario. Realistically, this is not an option
for most. Because of this, I would
suggest that you go with the long-sleeve suit. This way, for those early season races
when the water temperature is cold, you are fine, and you will remain
fine as the water temperature rises throughout the year.
Getting the proper
fit
The proper fit of your
wetsuit is important for optimal performance. Look at the manufacturer's suggested
size charts, and try on the recommended size as well as the size
down. The wetsuit should feel
tight but not uncomfortable. You
do not want to have any excess material, around the neck etc, so you can
avoid any water flowing through.
When you are putting on the wetsuit, start by getting the legs
pulled up as far as possible, and continue working your way up over the
behind before you put your arms in.
If you don't have the suit pulled up far enough from the start,
when you try and get your arms in, the suit will pull on the shoulder
area. This is when you get the
shoulder restriction. If you pull
the suit up far enough, there should be some room in the shoulders to
allow for free movement. If possible,
try on a few different brand names to give you an idea of the different
features of each.
CYCLING:
When purchasing a bike,
proper fit is the key. Regardless
of your price range - the most important thing to consider is getting a
bike that fits you properly. Any
reputable Bike or Triathlon store will be able to help you with this, but
some basic tips for bike fit are:
Typical Aero Position: The tip of the saddle ranges from 3
cm behind to 1 cm in front of the center of the bottom bracket. The
saddle tilt should be such that the front two to three inches (the narrow
part) is parallel to the top tube. Because of the shape of some saddles,
the rear will be higher than the front giving the illusion of a downward
tilt.
Leg Length: Optimal leg length is achieved when the angle
between the femur and the lower leg is between 145-150 degrees (some
people measure the opposing angles of 30-35 degrees). If you cannot
measure the angle, you can simply dangle your unclipped foot with your
arch over the pedal. With cycling shoes on, your arch should just touch
the pedal. Barefoot, your arch should be 1/8 to 1/4 of an inch (1/2
centimeter) above the pedal surface. When measuring in this manner, make
sure your hips are not tilted to one side or the other.
Aero Bars: After a proper seat position is established, you
will then need to properly set up the aero bars. An optimal aero position
will put one's shoulders directly above or slightly behind your elbows
when resting on the pads. If, after establishing an optimal seat
position, you are still too stretched out, you can make adjustments by
shortening the stem and / or changing the length of the aero bars (most
aero bars come in different lengths or are adjustable). It is best to use
aero bars that allow the pads to be slightly behind the center of the
bars (i.e.: Profile). In the aero position the pads should be slightly in
front of your elbows and shoulder width apart. The angle of the aero bars
(tilting up or down) can be based on personal preference. Many athletes
like their bars to be parallel to the ground or slightly angled up. Try
several different positions to determine which feels best to you.
RUNNING:
Wearing the right shoes for
running or any other kind of specialized activity is very important, not
only for comfort, but also cut down on the risk of injuries. The typical
running shoe is designed for that specific activity, which is a straight
line activity (not lateral, like tennis or aerobics). Here are some
points to keep in mind when picking out your shoes:
- Shop for shoes near the end of the day. As the day
progresses your feet become more swollen, similar to the way they
would be toward the end of a run or workout.
- Fit and comfort are the main criteria, and you should
try on numerous pairs for comparison.
- Take in your old shoes with you and the sales clerk
will be able examine your wear pattern and recommend the right shoe
for your running style.
- We all have different feet. What works for one person
may not work for another - it is your responsibility to find what is
best for you.
- Be sure and check the shoes over, making sure the heel
seam is vertical and there are no stitching or gluing defects.
- When you try the shoes on, be sure and wear the same
type of socks that you work out in, and lace both shoes properly.
Most people have slight differences in their foot size and you want
to be sure that both left and right fit comfortably.
- The correct shoes should feel comfortable in the store.
You should not leave the store thinking that a marginal pair of
shoes will break in - they may not.
- Don't limit yourself to your usual size. Different
models and manufacturers vary in their fit. Make sure you have room
in the toe box. If you push your heel against the back of the shoe,
you should have at least a thumb width between your big toe and the
front of the shoe. Be sure and make these checks while you are
standing.
- If you use custom built orthotics, make sure the shoes
have a removable insole, which most training shoes have.
- When you find a style of shoe that feels just right -
you may want to consider buying two pairs. That way you can
alternate shoes letting each pair dry out thoroughly before you use
them again.
- Always keep a check on how your shoes are wearing. Once
they start to show signs of deterioration, it is time to go through
the whole process again.
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