Whether you're an athlete, a once-a-week jogger or just physically active, a sports massage helps drain away fatigue, reduce muscle tension, promote flexibility and overall prepare you for peak performance. It can also help prevent those trivial injuries that get in the way of your performance.
Peaks and Trails Recommended:
Mt. Rigi 1798m
Mt. Pilatus 2128m
Mt. Titlis 3238m
-'4 Lake Hike' From Engelberg is a beautiful 3 to 4 hour hike around Mt.Titlis
-Eiger Trail in Jungfrau -3 hour for intermediate to experienced hikers.
-Wengen(1230m) to Manlichen(2230m) Hike
Gemsen Trophy- Complete the trail run in 75 minutes and you get to be the King of the mountain.(Atleast for the Day)
-Manlichen to Kliene Scheidegg Panaroma Trail 1.5 Hours
-Detective Trail from Murren -007 1.5 Hours
It took 3 years to go sub 2 hour in a half.
Realised the secret was not intervals or putting in those mindless mileage over the week, but to correct your form and technique.
Analyse your technique(preferably with an expert) and do those running drills (atleast 15mins)before you train.
Rak Half-marathon 3 years:
2016: 2hr 28 mins
2017: 2hr 08 mins
2018: 1hr 48mins
Remember to stretch and Foam Roll.
*Below tips are solely based on my experience, research and observation.*💡📓📖 🏊♂️Swimming is the first leg of your Triathlon and usually the most challenging segment for new triathletes. Interestingly, it will turn out to be the most easiest and shortest segment once you get the technique and fear out of the way.
Why is swimming challenging at the beginning? - Unlike Running and Cycling where you can stop when fatigued, you need to keep moving in the swim leg.
-Without the proper technique, 2 to 3km swim will not leave enough energy in you to.complete the bike and run.
-Most of the disqualifications are seen at the swim leg due to cut off timings.
How do you fix your technique:
Get a certified coach 🕵️♂️to analyse your swimming.
I attended a beginner level swim classes and found it much more difficult than other beginner swimmers as I had to unlearn and relearn the way I swam.
Open water fears:
What lies beneath? waves? currents? 🦈?
Once you are out there competing, the only thing on your mind would be to avoid getting kicked by other athletes and how to get past them.
Moreover, when you are in between 100s of athletes, the probability of you being eaten by a 🦈 reduces. 😁
How do you know you are ready for the long Triathlon Distances?
It took me weeks of training on each of the below stages. Constantly work on technique with your coach before going to the next one. This may take months, but be patient with yourself.
1) Swim your first 500m Non stop in the Pool.
2) Next - Swim 1000m non stop in the Pool.
3) Next- Swim 500 in 10 mins @ 2 min/100m pace.
4) Open water swim -1km. Get used to the waves and fear.
5)Open water Group swim 3 to 4km comfortably with long easy strokes.
6) Practise open water drills - sighting,drafting. "Good Luck on your First Tri"
"You will never know your limits unless you push yourself to them."
Ironman Dubai 70.3
Swim(1.9km)- surprised that the organizers allowed the swim to proceed in the choppy waters. The swells were around 6 ft out in the sea eating up many swimmers. Tougher than any of my training days.Ended up way slower than my usual timings.
Cycling (90km)- Got headwinds both ways on the ride and played according to the no drafting rule😏. A gruelling 3.5 hours.
Running(21.1km)- Was supposed to be my easiest and strongest segment in triathlon. The long bike ride was giving me cramps right from the beginning of the run.Kept a slow but steady pace and happy to finish strong with a sprint in the last 500m.
All those Sacrifices for the past few months- waking up at 4Am every weekend for those long bike rides, 7AM swims in the cold seas, spending 14 hours per week on training peaks were worth it.
This could not have been achieved without the love and sacrifice from family@suriya.Support from friends,athletes and the triathlon community. And the constant push from Coach @dmitriy_firsov_dxb to go beyond my abilities.
Although still a noob Athlete- will be posting some tips and my journey to this challenge for those of you who would like to get into triathlon.