Triathlon Lifestyle – pedalnorth

Choosing a triathlon bike

Pedalnorth Website — Sat, 17 Jan 2026 11:52:48 +0000

CHOOSING A TRIATHLON BIKE

Nadezhda Pavlova, Editor in Chief

WHAT KIND OF BIKE DO YOU NEED IN TRIATHLON.

There is a lot to think about in triathlon for beginners, three sports to master, the fitness levels needed to finish a race, the mental pressure and so on. However, equipment is also important, and while the right swimwear and running shoes are crucial, the biggest investment for most new to triathlon is the bike. With that in mind, knowing how to choose your triathlon bike can not only save you from an expensive mistake, but help make the triathlon more enjoyable in that first race.

TYPES OF BIKE

The first question that is faced when choosing a triathlon bike is the kind of bike to use. Walk into any cycle shop and there is a huge choice of road bikes at almost every budget, they are easy to find, and look almost the same as the dedicated triathlon bikes, so it is not surprising that beginners wonder if road bikes are a good choice.
However, while they often look quite similar, a road bike is subtly different from a triathlon/time trial bike in several ways. Those differences are crucial to your triathlon performance, but it is important to understand why.

A road bike has a shorter top tube and different frame angles, placing you in a more upright position on the bike while slightly compromising power delivery too, to achieve a more comfortable position for long distance riding. The triathlon/time trial bike forces the rider to stretch out further, lowering the body for a more streamlined position and maximizing the power extracted from the full leg extension during the pedaling motion.

Which type should you get? The answer here depends on what you want to do. If you plan on doing one or several triathlon races per year, then a triathlon bike makes sense. If you maybe want to train for a triathlon for beginners as a way to get fit, with no plans for more, then perhaps a road bike is the best option, as it is more suited to a regular fitness regime. The road bike will not get the maximum performance from your body in a triathlon race, but it will do the job when you need it to for sporadic race entries.

What you shouldn’t do is compromise. Splitting your budget to buy both types of bike usually ends up with two mediocre bikes. Get one good bike, whichever is most suitable, a good road bike will always perform better than a mediocre triathlon bike.
Assuming that you are aiming to compete in several triathlons in the future, the triathlon/time trial bike is the best option, but now what? With so many to choose from, you are no nearer to knowing how to choose your triathlon bike.

CHOOSING YOUR TRIATHLON BIKE

With a choice of materials, manufacturers, cost, size and shape, it can be daunting for triathlon beginners to know where to start. While your budget will be the biggest influence on the level of bike you end up with, the first thing to look for within your budget is the fit of the bike.

In general, you want a bike that feels comfortable, some bikes may put you in a more stretched position that improves aerodynamics and pedaling, but if it is too much of a stretch and feels uncomfortable, it can compromise your race overall, so always choose the one that feels right.

For the rest of the bike, there is so much choice, different frame materials from aluminum to carbon, choice of wheels, gear sets and so on. This is where knowing how to choose your triathlon bike matters, as it can save you a lot of money in the long run.

The key is to get the best frame you can afford with your initial bike purchase. An aluminum framed bike with the very best accessories can cost as much as a carbon framed bike with more modest wheelset, gears and so on. However, while it may be tempting to go for the bike with the latest and greatest components, the best buy would be the superior carbon framed option.

This is because you can replace everything on the bike over time, but the core frame will stay the same. Buying the best frame will give you a loner life for the purchase. You can add in new components when you feel necessary, while maintaining the advantages of that carbon frame throughout.

SADDLES

A word on saddles, a relatively cheap component, they are also one of the biggest contributors to comfort during triathlon for beginners. If the saddle fitted to your new bike feels uncomfortable, swap it. Its just a couple of bolts, and with a wide choice of male and female specific options easily available, there is no excuse for continuing on with a badly fitting saddle today.

CONCLUSION

There are two crucial things to think of when learning how to choose your triathlon bike, quality and fit. Find a bike that fits comfortably, and then get the best quality version of that frame you can afford. While it is nice to have the very best components attached to the frame, these can be changed over time, so always choose frame quality over componentry, for long lasting performance and enjoyment from your new triathlon bike.

CONTACT NADEZHDA - TRIATHLON COACH

Click here for online triathlon training programmes with Nadezhda

Team DS Pro Angels Triathlon

Pedalnorth Website — Wed, 20 Nov 2024 13:53:04 +0000

Team DS Pro Angels Triathlon Team

by Nadezhda Pavlova (Editor)

Ironman Turkey 70.3 – 2024

There’s nothing quite like the thrill of competition and the camaraderie of teamwork, especially when shared in a breath-taking location. This was the essence of our experience at Ironman Turkey 70.3 in Belek, where we came together as a relay team to face the challenges of the race.

Our relay team composed of Nastya Vasyeva (swimmer), myself, Nadezhda Pavlova (cyclist), and Maria Malisheva (runner), were ready for the adventure that lay ahead. Our journey to Belek was a last-minute decision, initiated by Nastya’s invitation about a month before the race. Initially, we had our sights set on the Barcelona Triathlon Challenge , but Nastya’s partner and her friends decided to compete in Turkey, and we quickly shifted our plans.

The stunning Mediterranean coast, the vibrant atmosphere and Turkish hospitality made it an easy choice. And it was a great decision, as on the race day in Barcelona the weather condition was awful, with flooding, strong winds, and even elimination of the swim course. The weather forced it to transform the event format into a duathlon, consisting of just a bike and run.

On race day, everything fell into place perfectly, and we were excited for the fun day ahead. Nastya kicked off the race with her swim leg. Despite slightly rough waters, she completed the 1.9 km swim two loops with an Australian exit in an impressive 29 minutes. After passing the timing chip to me, I jumped on my bike. The bike course was flat, consisting of two loops totalling 90 km, and I finished my segment in 2 hours and 21 minutes.

Though I didn’t train much, I felt that I still have some strength in my legs from the summer rides in the Dolomites and Pyrenees, (I destroyed my Trek Bike during la Reine female only Granfondo in Gstaad, Switzerland, and hadn’t been putting in many miles after) but the thrill of the race kept me motivated. As I wrapped up my biking leg, Masha was ready to take on the run.

The run course was absolutely beautiful, leading through the “Land of Legends” and alongside a picturesque Venetian channel. We cheered for fellow competitors while keeping track of Masha on the Ironman app. In a funny twist, we nearly missed her at the finish line, but she quickly joined us for a second crossing together and we ran the red carpet moment together raising our hands for the perfect finish photo! Our total time was 4:22 minutes, earning us first place among the female relay teams and surpassing the first women in the individual timing by just a second! Post-race, we celebrated our victory at a beautiful Greek restaurant, enjoying pitas, Greek salads, and traditional dances with the plates breaking.

We stayed at the Gloria Sports Arena https://www.gloriasportsarena.com.tr, where champions train, could not be a better choice for athletes. The hotel has both indoor and outdoor pools, a well-equipped gym, healthy and delicious food ( it was challenging not to gain weight especially with the delicious Turkey delights, pistachio baklava and rose water lokum), and views of the running track -a paradise! We also enjoyed the unique experience of a crío sauna for recovery at -108 degrees! (I´m from Siberia and it was easy for me to stay the maximum time allowed for 3 minutes) challenge.

Reflecting on the event, I found the organization of the race to be significantly improved compared to my first experience in 2014. Celebrating the 10 anniversary of the race made it even more special. Ironman Turkey 70.3 was an unforgettable experience filled with teamwork, fun, and triumph. I wholeheartedly recommend this race to anyone seeking a rewarding triathlon challenge.

Gloria Sports Arena – Click Here – where champions train

The joy of running – finding freedom in every step

Pedalnorth Website — Thu, 31 Oct 2024 15:30:18 +0000

The Joy of Running: Finding Freedom with Every Step

Nadezhda Pavlova, Editor in Chief

Images by Olaf Pignataro

Have you ever felt so free, clear-minded, strong in body, and happy that it seems like you’re in a state of Nirvana? For many people, this feeling comes from running. It’s an amazing sport that makes you stronger, faster, and brings a big smile to your face. Running is an act of total freedom, where you take your body on a journey of exploration – physically and visually, as you explore the world and your own possibilities. Both Robert, my colleague and I are both runners, and it’s an activity that we both love and have competed in over the years. Running is total freedom, and is an exhilarating sport that benefits everyone!

Enjoy Every Moment

Every step you take in the mountains, every breath you take in the forest, and every jog along the beach is something to be grateful for. Running makes life more exciting and beautiful. It helps you appreciate the world around you. You see it close up and at a key moment, as you challenge yourself and your possibilities. The world seems to appear brighter and more colorful when viewed as a runner.

A Look Back in Time

It’s hard to believe that not long ago, women weren’t allowed to run in marathons – can you believe this. The first women runners had to wear men’s clothes just to participate! Thankfully, things have changed. Now, women can wear whatever they like— comfy shorts, sports bras, or colorful shirts, lycra, loose, leggings – whatever we want to wear! In many races, you’ll find more women than men; this is especially so in shorter events. I saw this first-hand at the Montjuïc run in Barcelona, where the energy was incredible. These local, city-based runs are a heat way to get into running yourself, with large participation and so many people taking part for fun and for exercise. It’s also a great way to see the city close up!

Why Running is Great

Running is one of the best exercises to help you get a flat stomach and build body and cardiovascular strength. But it’s more than just a workout, it’s fantastic fun way to explore new places, as mentioned earlier. Running on smooth roads or tackling challenging trails, you can choose to run short distances or long ones, fast or slow—there’s no pressure. Just run how you feel! Take your time, too, and build into it. The more that you run, the further that you’ll be able to run and the easier it will feel. After all, running is a natural action for all of us.

In the U.K., there’s a huge weekend series of relaxed group runs, called ‘Park Runs’, all over the country. Thousands of people, of all ages attend on a Saturday morning: in London, in the countryside at places such as the world famous Fountains Abbey; all to run a short distance together and relax afterwards.

Kit Yourself Correctly

Always make sure to run in the correct shoes, such as brands like Adidas. A good sports shop will help you to choose these. Make sure to wear the right clothing too; you’ll warm up as you run, so remember this. Hydrate yourself beforehand, too. And, if it is a long run, take fluids onboard frequently – small sips often is best. You can get some great running vests from brands such as Camelbak, designed specifically for hydrating runners. And, if you wear a sports watch, you can track your progress and watch your heart get healthier!

If you run in the darker evenings, where a bright colored top and maybe a head-torch, and run in a group of friends too.

Upcoming Running Races to Check Out:

If you’re looking to join other runners, here are some exciting races to consider:

1. New York City Marathon: Experience the amazing energy of two million spectators cheering you on as you run through the city. November 2nd 2025
2. Budapest Half Marathon: Enjoy beautiful views along the river as you start from a green island. September 7, 2025
3. Marrakech Half Marathon: Run through stunning landscapes and experience the beauty of Marrakech January 26, 2025

Run for yourself, run for your family, and run for your freedom. Each step that you take helps to clear your mind and lifts your spirit. Colleagues here at Pedalnorth, such as Robert, have always used their running as a means to relax, often mountain running in the nearby hills.

Let running bring joy and happiness to your life, lace up your shoes, and hit the road—freedom and happiness are waiting for you!

Images by Olaf Pignataro

Click here for his Instagram

Best Supplements for Endurance Athletes

Pedalnorth Website — Fri, 19 Apr 2024 09:17:51 +0000

Best Supplements for Endurance Athletes

by Nadezhda Pavlova, Editor in Chief

Best Supplements for Endurance Athletes

Being an athlete requires the right nutrition and supplements to maximize your performance. Sometimes, food and exercise are not enough to reach the athletic productivity you’re aiming for. Supplements become handy at times like these because of the performance boost that they provide.

First Up, Have You Nailed The Basics

If you’re planning to take supplements, there are several things you need to consider.

•Are you following the right diet according to the intensity of your athletic activities?
•Are you able to acquire the right hydration and nutrition from the foods you’re eating?
•Have you been doing enough exercises to effectively boost your performance?

These basic aspects of improving athletic performance are non-negotiable. Supplements will help, but your diet and training have the most impact. Taking supplements without fixing your diet and exercise is a band-aid solution.

What Are The 10 Best Supplements For Endurance Athletes?

In this section, we’ll look into the different types of supplements. Here are the 10 best supplements to improve your endurance.

1. Carbohydrates

Carbohydrates are essential for athletes. Depending on where you get your carbohydrates, daily consumption may vary. Natural foods that have complex carbohydrates are the ideal source. These don’t cause a sudden increase in blood glucose levels. It also doesn’t build body fats. Complex carbohydrates can be found in whole grains, beans, peas, and vegetables.

2. BCAAs

BCAAs include valine comprise, isoleucine, and amino acids leucine. These can be found in fish and dairy. They are excellent energy sources for muscles.

BCAA is recommended for strength training and bodybuilding. It is not very impactful in terms of endurance, but it will help you recover from muscle damage faster.

3. Beetroot or Beet Juice

Beetroot juice is beneficial for intense sports like cycling, swimming, running, and triathlon. It improves the athlete’s endurance from the nitrates it contains.

4. Beta-Alanine

Beta-alanine is an amino acid found in poultry, fish, and meat. It helps increase the carnosine levels in muscles. In addition, it decreases the lactic acid in muscles that helps lessen muscle fatigue. Beta-alanine is more beneficial for sports with intermittent efforts like hockey.

5. Caffeine

Caffeine is a stimulant found among coffees, tea, and energy drinks. It helps increase the energy levels among athletes for several hours. Varying caffeine amounts will result in varying increases in energy levels.

It’s better to find the right amount for you. You may start with 2mg per kg and increase the dose until you find the right amount for you.

6. L-Glutamine

L-Glutamine is good in increasing energy levels and muscle recovery. With this, athletes can increase the intensity of their exercises. Having low levels of L-glutamine results in muscle breakdown and inflammation, thus decreasing athletic performance.

7. Omega-3 Fatty Acids

Omega-3 Fatty acids are found in seafood, fortified foods, nuts, seeds, plant oils, and krill oil. These acids are said to reduce muscle inflammation and accelerate the recovery process. It can help improve endurance because athletes recover faster, thus allowing them to train longer.

8. Sodium Bicarbonate

Sodium bicarbonate, aka baking soda, has varying effects on different athletes. It helps lessen the acid build-up in the muscles, which helps reduce fatigue. The common dose for sodium bicarbonate is 300 mL per kilogram of bodyweight. It is essential to be mindful of the side effects, as it may result in nausea and water retention.

9. Turmeric

Turmeric is known for its many health benefits. It reduces muscle fatigue and soreness and speeds up recovery. Also, turmeric improves mobility and joint health.

It has similar effects as omega-3 fatty acids. In addition, a study was conducted that showed that turmeric provided the same effects as Ibuprofen, although showed fewer side effects on gastrointestinal health.

10. Whey Protein

Whey proteins are commonly used for muscle building and recovery. The recommended daily amount is 1.2-2 grams per kilogram of body weight. Endurance athletes are advised to have protein amounts at the lower range.

11. Mushroom complex

Some of the benefits you could expect from mushroom supplements include increased energy, improved muscle recovery, immune support, heart health, antioxidants, anti-inflammatory, and concentration or cognition. The medicinal mushroom is shown to help the body utilize oxygen more efficiently and increase blood flow. Studies show that this supplement can not only improve exercise and athletic performance but also speed up post-workout muscle recovery.

3 Tips For Safe And Effective Supplement Consumption

1. Understand the Difference Between Direct and Indirect Effect Supplements

When consuming supplements, you will find varying effects on your endurance. Others have a direct impact on increasing energy levels. Others will have indirect effects like fast muscle recovery, which in turn helps you train longer.

2. Mind Side Effect

It is crucial to take note of the side effects that you experience when consuming supplements. Despite the positive intention, it may result in health risks because each individual will have varying responses.

3. Make Sure You Aren’t Consuming Prohibited Substances

Do not consume prohibited substances along with supplements. This may decrease the health benefits of the supplements or may have unpleasant reactions that can harm your body. You can check the WADA prohibited substance list if you are a professional athlete.

Taking suppliments is a vitalpoint of any endurance training programme. The key is to get it right, based on your activity, level of training and your own body requirements. Why not read more from my training tips, by simply clicking the link below

Triathlon Mindfulness and Self Discipline

Pedalnorth Website — Sat, 27 Aug 2022 09:42:26 +0000

Triathlon – Mindfulness & Self-Discipline

Triathlon Mindfulness

Often athletes ask each other how is their training going, meaning how many days per week a person trains, how many miles he or she rides. But it’s just one part of the training process, the volume. There is another part that not all age-group triathletes, including those who are very serious about the sport, don’t fully appreciate.

Research study after research study tells us that the most important element of training for the advanced athlete is intensity. Sure, serious triathletes sometimes (perhaps to often!) do hard and even very hard training sessions. Who hasn’t? And they know it has an effect on their fitness. No question about that. The sticking point is that intensity is difficult to explain briefly when you are asking the question of how training is going. However, there is also the mental aspect to train for, which in triathlon is a critical element in itself. You need to develop self-discipline and mental strength, and when I look at my triathlon journey, I can visualise this development.

A Personal Journey

Since childhood, I had a passion for running. During my school and university days, I participated in a lot of such events. Ten years ago, however, my life changed dramatically after I was diagnosed with an explosive fracture of two vertebrae. I believed that it was meant as point of reflection and it was to test my resolution, believing that it would ultimately pass. Despite the six months that followed after diagnosis being nothing short of a nightmare, I still retained my cheerful and optimistic attitude.

As someone who had a passion for running, it was extremely painful to just stay lying in bed all day and so two months later, slowly, step by step, I learned to walk again. I had been prescribed a strict regimen for the next few months — I could either lie in the bed or stand, but it was strictly advised against running. However, I could not stand the idea of having to throw away my passion and let go of my dreams that easily. So, I strengthened my back muscles, went to a gym, swam a lot and slowly returned to my workout routine. I finally began to run, increasing the distance and reducing the pace day by day, happily chasing my portion of endorphins.

Then came the triathlon, which captured me entirely.The triathlon made me strong, decisive and stubborn. It taught me how to overcome difficulties in everyday life, helping me to regain my confidence and belief in my abilities. Triathlon helped me in producing endurance and the ability to endureskill. And it transformed me into a calm and unshakable person, teaching me discipline and endurance. I learnt that even the smallest steps help in bringing ourselves closer to our goal, just like every step counts in a triathlon. You need to plan ahead in order to truly succeed.

Perhaps one of the most important things I learned was the power of self-discipline. Using the power of self-discipline, a person can accomplish almost any objective. And I finally understood that I, like millions of other girls like me, am competent of doing things beyond our imagination if I just believe in my own abilities!

Belief & Self-Discipline

Having this self belief and self discipline is critical for each event, each transition. When you’re standing with the other competitors before an event, you need to isolate your thoughts and stay calm and focused.

The secret to dealing with real pressure is not to pretend it doesn’t exist, but to stay focused on what your job actually is: to execute a process as flawlessly and and as quickly as possible. This requires that you stay in the present during performance. The attentional skill to actually do this is mindfulness, but the subject of your attention is thinking about what the flawless execution of the skill actually looks and feels like. The goal it’s too load up your working memory but instead give some foreplay to your procedural memory so it can charge.

For example, if you’re a triathlete standing on the beach waiting for your swim wave start, instead of thinking about the temperature of the water or hoping you don’t get hit or kicked, you could use a micro visualization (seeing the flawless execution of the first 30 seconds of your race, in your head), or simply repeating two or three technique cues that encapsulate the essence of what you need to do. For example, I often say “Long, strong, and roll” to remind myself of the catch, pull, and hip rotation.

While running I say “quick feet, run tall” to remind myself of high leg turnover and body position. On a bike I say “Light shoulders, powerful legs”, to remember to keep relax , lean the bike, load the tiers and rotate the legs. Remember, at any given moment in training or racing, you are trying to bring it back to the ludicrously simple yet fundamental challenge: what do I need to focus on to be flawless over the next 2 or 3 minutes?

In your own training, as you develop into triathlon, make sure that you give time to developing a strong focus, a strong self discipline that will allow your physical attributes and training and perform at their best. Remember that saying:’mind over matter’ – the fourth element of triathlon is mindfulness.

8 Habits of Successful Triathletes

Pedalnorth Website — Thu, 26 May 2022 12:38:33 +0000

8 Habits of Successful Triathletes

by Nadezhda Pavlova, Executive Editor

Nadezhda Pavlova
Executive Editor (Lifestyle)

8 Habits of Successful Triathletes

A triathlon training plan can do several things, including a most importantly, giving you defined direction and structure to your training. However, when developing your own triathlon training plan, you also need to analyse and look at how successful triathletes operate. By doing this, you can increase your own gains. Let’s take a closer look together then.

Triathlon is an all-around endurance sport, which means that you need to be well-rounded to be successful. You need to be strong, have good endurance, and be able to swim, cycle and run well! In this article, we will be exploring 8 habits that successful triathletes have in common. These habits are the cornerstone of their success.

1. They undergo intense and sufficient Training

If you are looking to make it as a triathlete, there is no denying that you need to train. Adequate training is important as a triathlete because it helps improve your performance and reduces the risk of injuries. It also helps them to better understand the sport and how to compete effectively. Inadequate training can lead to sub-optimal performance and an increased risk of injuries. This is why it is so important for triathletes to make sure that they get the right kind of training.

There are several different ways to train for a triathlon, and the best way to do it will depend on the individual. However, there are some general principles that all triathletes should follow when training.

• Focus on building up your endurance. This means doing long-distance training sessions that gradually increase in length over time.
• Be willing to do strength training. This will help you develop the muscles you need to swim, bike, and run effectively. An overall strength training approach is doing more repetitions with less weight to develop the best muscular approach. With the right strength training, your body will gain the ability to sustain longer intervals of work.
• Make sure to get plenty of rest and recovery. This is important because it helps your body to repair and recover from the stresses of training.
• Finally, mental preparation is also crucial for triathletes. They need to be mentally tough to cope with the challenges of a triathlon.

These are just some of the things that triathletes need to keep in mind when it comes to training. Adequate training is essential for anyone who wants to compete in a triathlon, and it is something that should not be overlooked.

2. Set Manageable Goals

Athletes who set goals are more likely to achieve their desired results than triathletes who do not set goals. To become a successful triathlete, you need to create your training plan or follow a plan from a coach.

By setting manageable goals, you will have something to strive for and are more likely to stay motivated throughout your training. Additionally, goal setting can help you track your progress and identify areas that need improvement.

When you wake up without a triathlon training plan, you are more likely to skip sessions because you don’t know where you should be or what you should be doing. Setting goals gives you a sense of purpose and direction, allowing you to focus your training and stay on track. You can schedule your sessions ahead of time and prepare the right gear and diet. In the long run, this can help alleviate stress, making it easier for you to feel motivated.

3. Remain Focused on Your Goals

After setting manageable goals, you now need to ensure that you remain focused on achieving them through consistent training. The benefit of consistent training is that it can help you reach your ultimate potential and goals much more quickly than when you are not consistent with your training sessions.

It also allows you to gradually increase your training volume and intensity, which can lead to improved performance. Besides, it can help you maintain your fitness levels and prevent from over training, which can lead to injuries. Training consistently also allows you to monitor the progress and make adjustments to your training programs as needed. This makes it possible to stay on track and reach your goals.

4. Watch Your Nutrition

The other habit of any successful triathlete is that they enjoy healthy foods. This can include a diet that is high in carbohydrates and minimum saturated fat and fast food.This diet will help to keep your energy levels up, making it possible to sustain long periods of exercise. Avoiding saturated fat diet is also beneficial because it helps to prevent injuries by reducing the amount of inflammation in the body.

5. Exhibit Excellent Time Management

It helps to know how to manage your time as this can greatly impact your performance. Managing time effectively can help you make the most of your training time. Similarly, with good time management, you are less likely to miss important competitions or training sessions. Finally, time management can help lower your chances of getting an injury by ensuring that you get adequate rest and recovery time.

6. Become Self-Aware

Accomplished triathletes are self-aware and know what their bodies need. Self-awareness among triathletes refers to the ability to be aware of their thoughts, emotions, and physical sensations while training and racing.

This includes being aware of your strengths and weaknesses, as well as being able to monitor your progress over time. By being self-aware, you will be able to make adjustments to your training and racing strategies based on your observations. This can lead to improved performance in the long run.

7. Have a Positive Attitude

Just like doing anything else, you need to have the right attitude if you want to succeed as a triathlete. A positive attitude can help you maintain your focus and energy levels throughout the race.

It can also help you remain motivated, making it easy to push yourself even when the going gets tough. Besides, it is important to have a positive attitude to avoid any negative self-talk which can lead to discouragement and a drop in performance.

8. Ensure Enough Recovery Times

While you want to ensure that you train hard, there is still a need to get adequate recovery. Taking recovery periods between your training sessions can greatly help your body to repair itself, allowing you to do better in your next session. Otherwise doing all the hard training without taking recovery periods can hinder you from achieving your full potential.

Conclusion

If you want to become a successful triathlete, then you need to cultivate the right habits. Being committed to the above habits can go a long way in ensuring that you develop your skills and hone your craft in triathlon. These habits should become a natural part of your triathlon training plan, and if they do, you will start to see the performance benefits.

You can also visit me at the link below and maybe discuss your own triathlon training plan. If you’d like to develop further and want some coaching – simply click here.

Nadezhda

TRAIN FOR TRI WITH ME

Click Here

8 Efficient ways to improve your triathlon self-discipline

Pedalnorth Website — Sun, 27 Feb 2022 14:28:51 +0000

8 Efficient ways to improve your self-discipline

by Nadezhda Pavlova, Executive Editor

Triathlon Self Discipline Tips
Nadezhda Pavlova
Deputy Editor in Chief

Developing Self-Discipline

Developing self-discipline can be quite a challenging undertaking for many people for various reasons. Your mind or way of thinking is the biggest culprit that kills your sense of discipline most of the time. Changing your mindset is definitely not an easy task, hence why many people struggle with establishing self-control.

If you are one of the people who want to start achieving your goals, you might want to start with building a sense of discipline for yourself. Below is a list of steps you can do to help you do that.

Aim For A Bigger Goal

Start by picking one big goal which you want to work on to get yourself disciplined. For example, you want to have a more active and healthier lifestyle, or you perhaps want to enhance your skills more in a particular field.

Self-discipline is not only important in achieving big goals, but it is also the key to achieving small ones. As your self-discipline gets stronger, the bigger goals you achieve.

Determine Your Motivations

Once you have finally chosen your goal/s, the next thing you’ll want to do is determine why you want to achieve them.

Having the motivation to work on your goals is one of the most effective ways to develop self-discipline. Your motivation serves as a reward which you can only get once you work and accomplish your objectives. Moreover, having the right motivations will also keep you in line with your plans.

Identify The Hurdles

The next key step is to identify the issues or hurdles that keep you from developing self-discipline and focusing on your goals. These hurdles vary from one person to another. Hurdles could be in the form of actions, emotions, situations, behavioral traits, and more.

Once you are able to identify the issues that ruin your self-discipline, the next step you will have to do is to plan a strategy that will help you combat them.

Create a Routine

Plan a routine that will naturally become a part of your day-to-day life. This routine may include a certain time you’ll wake up or go to bed, meal schedule, time for work, time for leisure, and the time for resting.

When you follow a planned routine, it easily turns into second nature, and along with it comes self-discipline. In addition, when you follow a routine, you also become aligned with your plan to achieve your goals.

Eliminate Bad Habits

Bad habits that kill self-discipline come in a number of different forms, including laziness, procrastination, negative mentality, etc.

Although there is nothing wrong with indulging in forms of guilty pleasure acts such as having downtime and watching Netflix, surfing the web and social media, etc., doing them almost every day is a form of unhealthy procrastination. The more you indulge yourself in these “feel good” activities, the more you’ll train your brain to think that doing them is completely okay. As a result, your level of self-discipline drops.

Find Pleasure in Working Hard

Focus on achieving your goals and aim to get things done better and faster every time. The main keys to perfection are determination, speed, and the love for hard work.

Moreover, make sure to also have room for improving your skills and knowledge. The desire to improve yourself is the key element to achieving your goals. In order to be successful with it, you have to have self-discipline.

Never Go Against The Plan

Once you have your plan all set, make sure to stick and commit to it no matter what. Your self-discipline is measured by how well you stick to your plans.

There will be a number of obstacles that will come your way which might stray you away from sticking to your plan. However, learn to train your brain to abide by your plans like your life depends on it.

Keep Track of Your Progress

Keeping tabs on your progress allows you to determine how far you’ve come and identify the areas that need improvement. Knowing your progress also helps you appreciate your efforts and reward yourself for the little achievements you have made so far.

Conclusion

Having self-discipline will give you a number of advantages in life. It is the most important behavioral trait that will lead you to achieve your goals and become successful.

Now that you know the noteworthy steps to developing self-discipline, working and reaching your objectives should be a lot less challenging.

Kit: DS Pro ‘Purple Floral’ (click here) modelled by Nadezhda Pavlova

How to do Triathlon and be a Woman

Pedalnorth Website — Wed, 24 Nov 2021 19:50:02 +0000

How to do Triathlon and be a Woman

by Nadezhda Pavlova, Dep. Executive Editor

NADEZHDA PAVLOVA
Triathlete & Triathlon Coach

How to be you – a woman and a triathlete

Enjoy the strength and beauty of your youth. As long as life is not pleasant to us, it passes. In 20 years, you will look at your photos with a feeling that you do not understand now. How many possibilities were open to you and how amazing you really looked. Enjoy your body, use it as much as possible, and don’t be afraid of what other people think of it. The body is the most beautiful instrument you have ever had.

Doing sports benefits the body, but you also have to take care as a triathlete. All of the activity and the pool and sea can have an effect, and so following the advice here will keep you looking as sensational as you feel.

How to do triathlon and be a woman

1. Bleach, pool every other day, swim 2-3 km. You think you are a little mermaid, but there is a chance to turn into a kikimora. Your hair will require special care – nourishing masks and balms, regenerating procedures and protective products.

2. Run with a straight back, keep your posture, smile. Of course, there is a chance that you will catch eyes running with a humpback, but they are unlikely to be admired. Viewers’ gazes motivate and accelerate, make you appear faster in their eyes.

3. Do not follow the formula: if the volume of training doubled, then the size of your plate doubled. Watch your diet, the thin ones run faster.

4. When riding a road bike, look straight, do not frown, wrinkle or strain your forehead. Most cycling races have a pronounced “effort” on the forehead from three hours of cycling.

5. In swimming, you can “go out” due to buoyancy, not strength, and you will not have a massive top. Do not swing in the gym, building your biceps, triceps and traps.

6. Triathletes often fly, most of the starts take place in hot and beautiful countries. Outdoor training, ocean swimming, what could be better? Only to become like a fit, beautiful tanned Papuasca 20 years older than herself. Be sure to put on sunscreens with a protection factor of 30 or more!

7. Each person by the age of 30 has an imprint of past years on his face. Sometimes you can see the whole fate, you look, and you feel sorry for it. You work hard and your face will be the same. Relax! And roll! Run! Swim! ))))

Be proud of who you are and feel free. Your body is beautiful, enjoy being beautiful and the work that’s helped to create you. Take care of your body and your feminine beauty and it will last you a lifetime

Taking a Training Break

Pedalnorth Website — Wed, 24 Nov 2021 16:57:26 +0000

Taking a Rest

by Nadezhda Pavlova, Deputy Executive Editor

TAKING A TRAINING REST
Nadezhda Pavlova, Triathlon Coach

Off-Season Break

Importance, Training Plan, and How Not to Gain Weight

What are you doing this winter? It is cold, dark, and there are no races in your schedule to prepare for. You have free time on your hands that you could use to stay active. The off-season is a great time for triathlon training.

This blog post will outline various activities you can do during the off-season to avoid gaining weight and stay fit for the next season. We will also provide tips and tricks on staying motivated and reaching your goals while training in the off-season. Read on!

1. Schedule and End-of-Season Break

The off-season is the perfect time for athletes to take a break. While it may seem like an inconvenience, your body needs a break to recover from all the season’s hard work. For some people, this means getting in shape for next year after a long competitive season.

An end-of-season break is a great way to ease back on training so you can focus on other important things in your life. You can use this opportunity to work on some projects that you may have been putting off, like improving your diet or improving your swimming technique or cycling skills.

You can plan the break in three phases to get the most out of it. For instance, you can schedule one week of total rest followed by the second phase that takes three to seven weeks of active recovery. In the second phase, you can do light cardiovascular exercise, and take a rest two days per week. The last phase involves four to twelve weeks of low-volume training.

2. Start with Low-Volume Training

During the off-season, athletes need to have a plan that will help them gradually return to proper training. A low-volume plan can help with easy transition from the off-season back into regular training.

If you have been competing or working out hard all season, your body needs time to recover and repair the damage from overtraining. Ease yourself slowly back into regular workouts with low-intensity exercise that will get the blood flowing through your system without straining it.

Run at a slow pace or take a long, easy bike ride to help your muscles recover from intense training. Try adding one low-volume workout per day as you ease back into regular workouts until you can do three days of high-intensity exercise followed by an off day.

3. Eat Healthily

The off-season should also be a time of eating healthy and adjusting your diet as needed. The last thing you want is to add weight or lack the strength, speed, and endurance because of what you eat.

During the off-season, it is easy to let your guard down and binge on unhealthy food. It can be tempting to indulge in high-calorie foods that are not as available during other times of the year. However, this can slow down your metabolism and make weight loss even more difficult.

If you want a healthy lifestyle during the off-season break, keep yourself busy with physical activity, eat a balanced diet and limit processed meats like bacon or sausage. The calories that you consume during this time should match the physical activity involved.

Therefore if you happen to tone down your exercise, also limit calorie intake. Also, you should ensure that you should drink a protein shake after 30 minutes of your workout and consume enough fats, carbs, and protein.

4. Engage in Strength Training

Some people think they need to stop exercising after the competitive season, but this is not true. Strength training is a key component of athletic performance and injury prevention. It provides athletes with the best opportunity to maintain their fitness level, muscular strength, and endurance during the off-season.

Strength training can help you maintain a healthy lifestyle and help you stay in shape during the off season. For instance, you can use free weights, machines at the gym, or use your bodyweight for resistance exercises.

5. Try Out New Equipment or Exercise

Have you been contemplating making adjustments to improve your performance? If so, then the off-season break would be a perfect time. Use this time to try new exercises or experiment with new equipment. Whether your goal is to improve your performance or stay healthy, you can maximize this time of the year various exercise routines and tools that you have not previously used.

For instance, you may want to try out new wheels, running shoes, wetsuits, helmets, and many more. Besides, this helps you become familiar with the equipment or new exercise so you can have an easy time implementing it when the season begins. You can even seek recommendations from other athletes and find out what makes them stay on the top of their game.

6. Engage in High-intensity Activity

Many athletes neglect one of the part of off-season training, high-intensity activity. High-intensity activity can be anything from sprints to biking or running hills. You should periodically blend your training with high-intensity activity to keep yourself sharp and ready for next season. By mixing up your workout regimen, you are giving your body new stimuli that will help prevent burnout and boredom, leading to injury if not addressed early on.

7. Hire a Coach

Another useful tip for your off-season training is hiring a coach to help you analyze the season and develop a plan that will help you be more successful. A good coach will also assess your strengths and weaknesses and motivate you to reach your potential.

However, it requires a lot of research and referral from other athletes to find a coach to meet your specific needs. Consider factors such as experience, knowledge, and a great personality to aid in narrowing down your list of potential coaches.

8. Don’t Forget to Have Fun

The off-season break doesn’t need to be all about structured goals and activity. It is also a good time to sit down with friends and family and have fun. Unfortunately, this does not come naturally to endurance athletes and may come with guilty feelings. You are likely to worry about putting on weight or losing your precious time by not training. However, it is important to break the monotony of training. Besides, your mental wellbeing matters as well. You can incorporate engaging activities in your workouts to make them more enjoyable and sociable.

Conclusion

With the right plan in place, you can get proactive during your end-of-season break and remain fit. Take advantage of this time to try new training exercises, equipment, tailor your diet, raining and have fun activities that will keep your body feeling fresh.

Tips for Female Triathletes to Complete the Perfect Race

Pedalnorth Website — Wed, 20 Oct 2021 13:19:20 +0000

Tips for Female Triathletes

by Nadezhda Pavlova, Dep. Executive Editor

NADEZHDA PAVLOVA
Dep. Executive Editor

Tips for Female Triathletes to Complete your Best Triathlon Race

Here’s some really useful tips that I wished I had known when I first got into the sport, and which I now want to pass along to other women. The physical and mental aspects of women are different from those of men – and that’s something we should celebrate. However, whenever women are training for triathlons, they have specific motivators and different challenges to overcome. These are the issues that I’ll cover in this article – helping you to train as a woman

For a woman to have the best experience in triathlons, they need several tips to help them in the swimming, biking, and running parts. You can only be comfortable and win a triathlon race if you are well prepared. This article will give you the tips you need to have a fantastic triathlon experience as a woman.

Top Tips for Female Triathletes

Here are some easy but effective tips that will help you feel comfortable and improve your performances as a female triathlete:

1. Learn How You Change Your Own Flats

During the race day, you want to be sure that every item is in order and nothing will break your race. One thing that can pull you out of your triathlon race is a flat tire. Ensure that you carry a tire repair kit (tire levers, CO2 cartridges, inflator) with you and you also need to be sure that you know how to use all your equipment.

Learn how to change your tire at home before you proceed to the race. Even when you do not have a flat tire, you can let out some air and remove the tire. This will save you time if your tire is flat, and you can pick up fast with your competitors.

2. Train in Your Race Clothes

By practicing in your race outfit, you will know whether they are fitting and be sure that they will not give you discomfort during the race day. If there is something that makes you uncomfortable during your training, you should replace it with a more comfortable one.

As opposed to men, women do not have sports clothes that are one-size-fits-all. For that reason, you have to ensure you wear the right race clothes for your comfort. You might lose a race due to wearing the wrong sports clothes that will lead to rubbing and pulling. During your training sessions, ensure you have every gear that is needed during a triathlon race. You will need a race belt, speed laces, an aero helmet, and tri-specific clothing.

3. Look for a Good Sports Bra

Getting a couple of high-quality sports bras is always a worthwhile investment.

As a woman, you have a higher threshold for pain compared to men. It is possible to think that something is normal while it is irritating. This is normally evident with the sports bra you wear. As a woman, it is possible to end a triathlon with bruises from the rubbing of your bra against your body. In such a case, your sporting experience will not be a thing to celebrate even when you win.

The best thing to solve the problem of an ill-lifting bra is to buy a fitting sports bra. You can get a perfect sports bra from a sports store. Ensure you understand the best features of a sports bra before you buy one. After finding the right sports bra for you, ensure you purchase two.

4. Get the Right Bike Fit

Regardless of how little or high you paid for your bike, make sure you get the right fit for your bike. Having the right seat and handlebar height can define the difference between riding in comfort and suffering in pain. Ensure that you know what you need and don’t be afraid to tell the professional fitter what exactly you need.

5. Use a Body Glide

Remember that you will be swimming, biking, and running in a repetitive motion in a triathlon. This could lead to your bra rubbing against your body even if you invested in the right one. Here, a body glide could come to your rescue and make your triathlon experience much better. By applying your body glide on your sensitive spots before the race, you will prevent chaffing when you run and swim. Apply it on the joints of your chamois, ankles and wrists, neck, and under your bra.

6. Connect with Other Women Triathletes

You need some positive vibe to keep you going during the race. The best way to get your vibe is to connect with other triathletes before the race starts. As you run or ride past your competitors, make a habit of smiling. This will give you the positive energy you need when the race becomes tough. Women tend to smile back when you smile at them. This is not the case in men. Women can therefore draw their energy by this simple act of smiling during a triathlon.

7. Compete In Events Exclusive for Women

Competing in events that are exclusive for women can help you feel more at ease, especially if you’re racing or competing for the first time. In addition, participating in exclusive triathlon events will allow you to explore what the sport has to offer without feeling intimidated by the presence of men. For example, the Iron Girl series can be excellent places to start for women’s triathlon events. These women-only events can serve as safe spaces for those who wish to learn more about what triathlon offers in a more supportive environment.

8. Apply Enough Sunscreen

During the race, it’s vital to keep yourself protected from the harsh sun, especially since UV rays can have harmful effects on your skin’s health. So, ensure that you use enough sunscreen by applying some the night before and on the day of the race. Ensure that you apply sunscreen at least 30 minutes before going out and reapplying it again before the run. Doing so will guarantee enough protection from the sun’s harmful UV rays.

9. Braid Your Hair

As for the hair, women need to find a perfect hairdo that will be easy to transfer from a bike helmet to a swim cap and a visor. Also, ensure that your hairstyle will not bother you when the actual race day comes. Tying your hair up can be problematic for you later on. This is because loose hair tends to knot more quickly, making it tough to detangle after the race. I recommend braiding your hair to keep it out of your face instead of simply tying it in a ponytail.

10. Don’t Forget to Smile

Upon exiting the pool after the swim, you shouldn’t forget to put on your best smile for the cameras. There’s always a photographer present to capture your moment on film. In fact, strive to always keep a bright smile on your face. Doing so will help boost your energy and the moods of those around you, making the day more enjoyable for everyone.

11. Use Waterproof Mascara

If you plan on wearing makeup during the race, I recommend using high-quality waterproof mascara. This ensures that your look will last throughout the entire day – enduring both sweat and water. While we can be beasts on the course, this doesn’t mean we have to give up being beautiful ladies to do so.

12. Explore Your Resources

Nowadays, you can find numerous triathlon resources designed exclusively for women. Some examples include Sally Edwards’ Triathlon for Women, Christiana Gandolfo’s The Woman Triathlete, and Meredith Atwood’s Triathlon for the Every Woman. These resources will help you learn more about the sport, allowing you to perform better and excel during races.

Often, women might think that they are disadvantaged when it comes to triathlons. However, the aspects that might seem a challenge to women triathletes can be solved by prior planning. As long as you have the right triathlon gear, insights and training, you are sure to have a fantastic triathlon experience regardless of your gender.

I set out as an athlete and as a coach to show the true power of women. Yes, being a woman is different – but that’s our strength

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Click Here

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