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A triathlon is a grueling competition that includes running, biking and swimming distances. The races can vary in distances, with the shorter Tinman, which includes a .62 mile swim, 28.6 mile bike race and a 6.2 mile run, to the aptly named Ironman, which includes a 2.4 mile swim, 112-mile bike race and running a marathon — approximately 26 miles.

Although triathletes from Dallas, Houston or anywhere in Texas come in various shapes, sizes and sexes, you have to be in excellent physical condition to participate in a triathlon. If you are participating in a race, or plan to do so, here are five key phases you should add to your triathlon training.

Hydration is the absolute, number one, most important training tip. Start off well hydrated, or even over-hydrated if you don't mind potty visits three times in the last hour of your pre-triathlon race or training sessions. Then, if the triathlon event is less than an hour, you will not need to take in liquids during the event.

Phase One

• Fun exercise. Most of your triathlon training should be enjoyable. The post-triathlon race season, and the early build up for next year, should be even more fun. Include long gentle sessions, cruising at 70 percent of your maximum heart rate, plus plenty of speedplay.

• Running element. Two hundred to 800 meter efforts on trails, grass or other soft surfaces. Run 10-20 percent of your mileage as speedplay at about 10K of your race effort.

• Swimming. Time to switch your environment. Ocean, lake or pool...seek a change. Swim 30-90 seconds in moderate effort surges.

• Biking — Go off-road or to the road. Ride hard up the hills or do 2-10 minute surges.

Phase Two

Strength exercise — You still keep your long runs and bike rides, but you're now in full triathlon training. Hill repeats for running and biking. Use resistance devices for swimming. In all the triathlon disciplines, keep your cadence and work on form. Also include weight training twice a week, until two weeks before your main triathlon races. Keep that relaxing speedplay exercise also.

Phase Three

Improve your oxygen delivery system or anaerobic threshold, while improving exercise efficiency. For triathlon running, you need to practice running at 15K to half-marathon race pace, with one to two mile repeats and 4- to 5-mile tempo runs. Run at 80-86 % maximum heart rate for these sessions. Biking at about one-hour time trial pace means 5- to 15-minute repeats at that pace. Swimming will require 3- to 5-minute efforts at 90 percent maximum swimming heart rate. Keep some strength and speedplay sessions too. Continue long runs and bike rides.

Phase Four

Improve oxygen uptake capacity (VO2 Max) and exercise form. Use a 5K pace for running (95 % of max VO2), usually as 1- to 3-minute efforts or 300-600 meters. If very experienced, use 5-minute efforts to perfect relaxed running form. Biking will also need 1- to 5-minute efforts at 15-minute time trial pace, which is closer to 100 % of max VO2 on the bike. One-minute efforts are more the norm for swimmers; form is so much more important against the high resistance of water. Retain some anaerobic exercise, strength and speedplay sessions too.

Phase Five

Peaking requires resting by 20-40 percent, but only in the last 2-3 weeks. The type of training that’s most often neglected is long efforts at VO2 Max. Running 1,000 to 1,600 meters at 5K pace, biking 4-6 minute efforts, and swimming 2 to 3 minutes at high intensity, places the muscles, including the heart muscle, in the high training zone for a greater percentage of the exercise session.

The well-trained runner/triathlete will find 12 x 400 meters at 5K pace easy. Three times one-mile at 5K pace is more demanding, especially if you only take a two-minute rest between reps. Match each session of long efforts with a session of short efforts at 5K intensity. Keep some anaerobic threshold exercise, strength speedplay sessions too. Never ignore a strength while working on your weakness.

Four weeks of relative rest in phase one should be followed by about eight weeks in each of the other four, triathlon-training phases. These 36 weeks leave triathletes a 16-week racing season.

Sports such as triathalons can be a great way, albeit a grueling one, to exercise to maintain good health. If you’re a young individual, who participates in triathalons to keep healthy, you should take a look at the revolutionary, comprehensive individual health insurance solutions created by Precedent specifically for you. For more information, visit us at our website, [http://www.precedent.com]. We offer a unique and innovative suite of individual health insurance solutions, including highly competitive HSA-qualified plans and an unparalleled “real time” application and acceptance experience.

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Rubbermaid Big Max Shed - Is It For You?

Who doesn't want an easy to assemble storage shed that gives them almost three hundred square feet of storage space? The Rubbermaid Big Max Shed can give you just that. It can help you find the space that you used to have in your garage or spare room-you know, the space that was one of the deciding factors in your buying your house? The space that seemed to fill up and disappear before you blinked a few times?

The Big Max Shed is affordable and easy to assemble. It is the perfect storage building for bicycles, tools, lawn equipment, your lawnmower, and pretty much anything else you can think of. Some families use them for gardening. Other families use them as miscellaneous "get this stuff out of my house!" Whether it is camping gear, clothes that are out of season or those holiday decorations and yard ornaments, this shed can handle it all.

You will also never have to worry about keeping things safe and dry as no matter what Mother Nature throws against it, this shed maintains its usability. It never needs repainting and it won't become dented or discolored.

Most families have at least one member who hates to throw things away or has a love of "collecting." The Rubbermaid Big Max is a perfect solution to helping keep the peace as some members try to pare down excess while other family members keep bringing home new things to fill the space! The shed can sit quietly out of the way in your yard or driveway and keep your things safe and sound all year long.

The shed comes with detailed instructions. Make sure you follow those instructions to the letter and the construction of your shed will be fool proof! You should have no trouble putting it together in just a few hours over the course of a weekend. 

About the Author

Next, go to this website at Rubbermaid Big Max Shed where you will find information on the Big Max and all other types Rubbermaid storage sheds. http://www.RubbermaidStorageShedReviews.com

i have BMW 540i 2003, at 3rd gear and in revs reach the max it take some time to shift to 4th gear with shimmy?

the sound that comming when shift is like rattle

At high revs, some gear-changing stress occurs that can harm the system, changes therefore occur with a lag as the system is being careful (as programmed by manufacturer) with the shift...you do know that when you shift, you are not the one changing the gear; rather you are simply commanding components (mechanical, electrical, electronic combo) to make the shift for you...efficiently.

PBT: Humble Durant shows he is different than LeBron
It wasn't what Kevin Durant did this summer that was a surprise. Everybody knew Oklahoma City was going to offer him a max extension, and everybody knew he was going to sign it.

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