Warm-up with 3 rounds of:
5 pullups
10 pushups
15 squats
then, after working up to your 1 Rep Max
Complete 15 lifts at your 1RM
Take a long rest (1-2 min) between each rep completed.
Post weights to comments.
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Lizz et al. wading out to begin the Bear Lake Tri.
You and Your Wetsuit: A
Perfect Fit!
by, Lizz Bennett
Triathlon can prove an
expensive sport, daunting in the limitless options of gear and endless ability
to upgrade anything. Having a wetsuit is
paramount when competing in open-water events and renting a wetsuit is great if
you want to try different brands and their different fits. When renting plan on spending $50-$75 each
time. After you have tried lots of
different brands and have found what you want, invest in a quality suit that
can last 5+ years without costing too much and an added bonus- you are the only
one wearing that suit! Before buying your wetsuit, as yourself some questions.
-What will the average water
temperature be during most of my triathlons?
-How much am I willing to
spend?
-How competitive am I and
what distances am I racing?
-Do I have a hard time
feeling comfortable with more suit, more restriction: am I a little
claustrophobic?
After determining your needs,
here are some tips for buying a wetsuit:
-The colder the water temperature-the
more suit you need. USA triathlon recommends that if you are swimming in water
less than 65 degrees, purchase a long-sleeved suit with 5 millimeters or more
of thickness. With water temperature over 74 degrees choose a suit that is
sleeveless and thinner, although at this point that is personal preference and
some people prefer the added buoyancy of a full suit to the thinner suit.
-Each brand has a fit list
based on height and weight, go a little small if there is a question as to
which size is better.
-When putting the suit on,
make sure the crotch area is snug and completely taught so as not to inhibit
range of motion in arms. Remember when putting on a wetsuit to take extra care
if you have long fingernails, or sharp fingernails. The outside of your wetsuit can puncture
easily.
-Take your time putting in
on, don’t rush. That part of the race isn’t timedJ.
-Have help getting suit on so
as to measure size and comfort accurately.
-If you can grab the suit, at
the stomach, then the suit is too loose.
-Once suit is zipped up, do
some arm strokes and make sure you have plenty of room for complete range of
motion.
-Different suits have
different neck lines-try them all on to see what you prefer. Remember that when you are racing the feeling
of confinement or claustrophobia can be increased, some people prefer a little
more room in the neck and chest.
-The differences between a
sleeveless suit and long or short sleeves is the warmth factor, personal
preference, and amount of buoyancy.
-Entry Level suits can cost around
$299.
-Entry Level suits have about
as much buoyancy as a pull-buoy.
-Mid to high-end wetsuits can
cost anywhere from $499.
-Mid to high-end wetsuits
have 4-6x the buoyancy of a pull-buoy
Finding a wetsuit that fits
you and your needs is a vital part of triathlon. Remember that if you are swimming in longer
distances, you want to put a lot of effort in finding a suit that is
comfortable and that will prevent you from an inefficient stroke. Find a suit
that will allow for a full range of motion, a good lateral roll-panel on each
side.
These are good basic tips to
help you find your right fit, remember to have help getting the suit on, by
someone who knows what they are doing.
Next week I will have a step-by-step, picture blog on the best ways to
get your wetsuit on AND off.
