TIPS & TRICKS RSS

  HOW TO STRENGTHEN YOUR MUSCLES FOR EACH TRI DISCIPLINE BY ANDREW STARYKOWICZ This is our 7th Orca Flash Tip and this time 70.3 and Ironman Champion Andrew Starykowicz gives us some simple ways to use our surroundings to increase triathlon performance by balancing the body and strengthening the key muscles needed for each individual discipline. 1. The Climbers Pull-up circle helps to strengthen your upper back to balance the hours spent doing freestyle in the pool. 2. The One Legged Squat is ideal to strengthen key cycling muscles – you’ll know you’ve got this exercise down when you can get your butt all the way down to your heel. 3. Finally the Crab isolates the glutes and...

  HOW TO IMPROVE YOUR SPEED ON THE BIKE USING INTERVAL TRAINING BY SEBASTIAN KIENLE Ironman World Champion Sebastian Kienle is very strong on the bike, and in this fifth Orca Flash Tip he gives an interval training set to follow that he has used over the years to gain speed on the bike, so we know will help you improve your bike skills too! He suggests you go for a two hour bike ride outside at an easy pace. When you get home immediately hop on your magnetic trainer using either a TT or a road bike and start intervals of the following sets: 10mins Ironman race...

  HOW TO IMPROVE YOUR RUNNING SPEED USING INTERVALS BY ALBERT MORENO In our 6th Flash Tip, 70.3 Pays D´Aix runner up Albert Moreno shares with us one of the key workouts he's been using to become one the fastest runners in the Half Ironman distance. This workout mixes hills and flats to improve run speed and strength and involves sprinting uphill for 40sec, then jogging back down the hill at a recovery pace. This 40sec sprint with recovery run is then repeated but this time on the flat. You then repeat this sequence in sets of 10. Put this workout to the test and we can guarantee you’ll soon be seeing the results!...

  LEARN HOW TO IMPROVE YOUR PEDALING TECHNIQUE TO GO FASTER BY ANDREW STARYKOWICZ Known as the fastest cyclist in Ironman, Andrew Starykowicz knows abit about going fast! In this fourth Orca Flash tip Andrew lets us in on some pedaling technique secrets that he feels are often overlooked but when applied can greatly improve your pedaling technique and so your speed! In this video he identifies the key steps of an efficient pedal motion: 1. Pushing down 2. Sweeping backward 3. Driving the knee in the upswing and finally kicking forward 4. And then repeating it all again! Important to remember when you’re practising this pedaling technique is...

  HOW TO STRENGTHEN YOUR BACK WITH CORE TRAINING EXERCISE BY ANDREW STARYKOWICZ 70.3 and Ironman Champion Andrew Starykowicz knows how critical a strong back is to your race day plan and in this 8th Orca Flash Tip he gives us some tips to strengthen our back with simple core exercises. 1. Firstly lay on your stomach and use a small object to pass from hand to hand as you do back circles. 2. Secondly lean against a wall and use a weighted object to pass from between your legs up to above your head – this will strengthen both upper and lower...