Training Archives - Kona Square

Lesson Learned…Runners, Beware of the Gait Analysis!

Good fitting running shoes are an essential piece of equipment for all triathletes, for both training and racing. We all have our favorites and mine just so happen to be the Newton Motion Stability Trainers. I've worn them for about a year and a half now and they still feel great. They have given me tons of mileage and no joint pain whatsoever. (more…)

Sighting for buoys and a better time!

What is the most efficient way to swim between two buoys? A zig-zag? Or a straight line? A figure-eight? Well, we have all seen the occasional stray swimmer who takes a whole pack of swimmers off course with them. Or other times, you'll see the same swimmer who crosses your path on an angle three or four times per 100 meters, as they zig-zag their way through the buoys. Today, we will discuss sighting and why technique is key in races. Sighting to triathletes is known as finding your line, or simply, looking up to see where the next buoy is. Few swimmers are capable of swimming in a straight line without looking for a target. Imagine swimming in a 50 meter pool with your eyes closed. How many times would you run into the lane markers? Blame it on muscle imbalance or pull technique. Incidentally, there are ways to counter this! The best advice to avoid swimming off course is to look up every now and then. To dive a little deeper into this topic, there are two main things to c…

Open Water Safety Tips for Ocean Swim Training

Swim training in the ocean is the only way to get ready for some of the big races. You really need to experience the elements before going full-bore come race day. You will feel the waves crashing, the buoyancy in salt water, and spot the occasional stray fish (we'll just say fish for now). To ease some minds, here are some open water safety tips for ocean swimming for our dedicated Kona Square community. (more…)

Sharing the road… Keeping it Safe!

Have you ever been bumped by another cyclist and lost your balance? How about being drafted and not knowing it? How many times have you come too close to crashing on the bike? Often, we just flat out get into the zone and become less aware of our surroundings. Here are a few recommendations for safe training on the road. (more…)

A Runner’s Best Friend… Your Heart!

Many runners are often faced with the question, "how hard should I train in order to become a more efficient runner?" Well, to be honest, it varies from person to person. That is why I say, "follow your heart...it has its own training plan!" That's where heart rate monitors (HRM) come in! According toÂ Wikipedia, a HRM is defined as "a personal monitoring device which allows a subject to measure hisÂ heart rateÂ in real time or record his heart rate for later study." To understand the true benefits of a HRM, you must undergo a full-blown metabolic test. This can be done at most sports therapy or rehab clinics, or even some gyms. These tests will reveal your anaerobic threshold, otherwise known as your AT. AT is often described as being the point where your body shifts from primarily burning fats (aerobic activity) to burning stored sugars (anaerobic activity) in order to provide fuel. Sure, there are formulas to figure out your estimated AT, but to see the most optimal resul…