My favorite songs for training

This is the list of some of my favorite song’s to listen during training.  I am saving them for the most difficult trainings, or before racing. As you can realize i am stuck on 80’s . Enjoy!

1.I love Rock n’ Roll Joan Jett

2. Hit the Road Jack. Ray Charles

3. Go, Go, Go, Ale, Ale, Ale, Ricky Martin

4. Mission Impossible

5. Self Control, Laura Branigan

6 I want to break free , Queen

7. Another one bites the dust , Queen

8. We will Rock you, Queen

9. Bicycle Race. Queen

10 The final Countdown. Europe

11. Celebration. Kool and the Gang

12. Ladies Night. Kool and the Gang

13. In the Navy. Village People

14. Suzanna. Art Company

15. You Keep me hanging on. Kim Wilde

16. The Look. Roxette

17. Life is Life. Opus


Triathlon Training Program 30.4.2012 – 6.5.2012

On Monday we will start  the second 3-week cycle in order to match the peak at Olympic Distance Triathlon on 20.5.2012. It will be 2 weeks  difficult training and 1 recovery – taping:

Cycle 2, Week 1

30.4.2012 – 6.5.2012


Workout 1: 50 minutes easy running, Zone 2.3

Workout 2: 50 minutes swimming, Zone 3.4

Tuesday ( holiday):

6:30 am, Golf English School, Training 1, bring bikes, turbo trainer, pulse meter,  running and cycling shoes, extra vests and electrolytes:

10 min. run, (20 bicycle turbo trainer, the first 10min.  120 to 130 pulses, the remaining 10 to 145-155 + 10 min. outdoor jogging speed zone 4, the 2000 meters target under 8 minutes, pulse 165 to 173.) X 3

Training 2: 30-45 minutes body weight  exercises.


Training 1:

6  o’clock.Cycling. Start by Agrotis bookstore parking. 40 km, duration 1:40; route Tseri, Kotsiatis, Nisou, Latsia. Zone 3

Workout 2: 45 minutes swimming Zone 2.3


Training 1: 5:45 am  English School: 15 running loose, 50 minutes 4:25 to 4:30 pace per kilometer rate, 10 minutes 4 minutes per kilometer, 5 minutes recovery, Zone 3.4

Workout 2: 30 – 40 minutes strength exercises


Workout 1: 40 minutes easy running, Zone 2

Workout 2: 40 minutes swimming, Zone 2

Workout 3: 40 minutes cycling, Zone 2

All three low intensity. 2 of these may be consecutive.


5:15 departure with cars from Agrotis  bookstore for  Machairas picnic area. 1:40 run from St.  Onoufrios to Stavros  1 minutes fast- 1 slow (about 12-13 reps). Zone 4. Continue until  the Kakokefalos path (zone 3) and return from the trail . Carry fluids with you.


6  o’clock.Cycling. Start by Agrotis bookstore parking. Warming up to Potamia  and 3 fast laps of 12 km, 6 together drafting and the remaining 6 faster in almost everyone’s maximum speed, no drafting. Rest 4-5 minutes after each lap. Zone 3.4

Simple but important Triathlon rules

made specific for the triathlon wikipedia page...

made specific for the triathlon wikipedia page, made up of licenses images from wikimedia as well as a few of my own photos which I release to public domain (Photo credit: Wikipedia)

We can’t blame you if you’ve been putting off studying the densely worded, 25-page official USTA race guidelines. You probably have better things to—like, say, training. Or taking a nap. So we enlisted a few experts to distill the document down to the basics, focusing on the areas where triathlon newbies typically run afoul of the law.

“Triathlon is very complicated to begin with. There’s a lot going on,” says Ian Murray, founder of the Triathlon Training Series and one of only 16 level-3 triathlon coaches in the country. “And that’s before people come to realize there are rules they have to follow where they can get penalized or disqualified.” As you prepare for your first race, keep in mind the guidelines below to reach the finish line without fault.


RULE 1: Unplug your iPod. For safety’s sake, you can’t blast “Born to Run”—or any music—during the race. So if you’re accustomed to jogging with your tunes on full-blast, get used to the silence. “As a coach, one of my laws of triathlons is nothing new on race day,” Murray says. “You have a chance to try everything in training. You might need a workout or two where you don’t use to the music in order to find the groove and the motivation without it.”

RULE 2: Keep it clean. Long story short, keep your garbage to yourself. You’ll get docked serious minutes if you’re caught tossing any of those gel packs or Power Bar wrappers to the street. The problem: “Lots of triathlon shorts and shirts have a very small pocket,” Murray says. The solution: “Take your gel tab or your wrapper and either tuck it underneath the leg or in the pocket of your race suit.”

RULE 3: Fly solo. Your family, your friends, and your lady can cheer all they want from the sidelines, but they can’t do a thing that might help you gain even a miniscule advantage. “You can’t have a family member or a friend or even a stranger hand you something during the event,” Murray says. “You can only get race-provided support.” And there should be plenty of that: Aid stations are typically well supplied with water and sports drinks like Gatorade.

RULE 4: Keep your own pace. Just in case rule three didn’t make it clear enough, your friends can’t even shout your time. We know—lighten up, right? They also can’t run along with you for a few feet, Rocky-style, to help buoy your spirits. “You have to do it all yourself,” Murray says. “Officials cruise around the course looking for these infractions and they can give you a penalty—a 2- or 3-minute infraction—which in a short race can mean the difference between third and twelfth.”


RULE 5: Swim around the buoy. Sounds obvious, but not always as easy to follow as it sounds. Rookies might want to stick to the outside of the turn where the flailing limbs tend to be less concentrated and the confusion factor runs high. “People liken it to a washing machine,” says Mike Ricci, head coach of the University of Colorado’s national champion triathlon team. “Everybody’s gravitating toward the same space.”


RULE 6: Don’t ride in the transition area. Once you’re out of the water, you’ll be hustling to get your bike. Then you’ll walk—or run—to the mount line where you can finally start pedaling. Tempting as it might be, don’t hop onboard until you reach that line. Normally it’s too chaotic to gain any real momentum, anyway. “Some of Chicago’s races have 8,000 people,” says Ricci. “It’s like the biggest parking lot you’ve ever seen. Sometimes you run for half a mile.”

RULE 7: Buckle your helmet. Yes, officials are this fixated on the details, and they could penalize you even if you’re caught fiddling with the strap as you start the second leg of the race. Put your helmet on completely before you swing your leg over the bike, Ricci says.


RULE 8: Don’t draft. If you remember one rule, make it this one. “Imagine a rectangular box around every cyclist. It starts at the front wheel, extends 1 meter to the left and right, and 7 meters behind,” Murray says. Enter that space, and you’ve got 15 seconds to pass the guy in front of you. Otherwise, stay at least 7 meters behind—about three bike-lengths. Riding any closer means you’re putting in about 30 percent less effort—letting the dude in front of you battle the wind while you cruise in his wake. That’s a hugely unfair advantage in a sport that’s all about individual achievement.

RULE 9: Stay to the right. Unless you’re passing, that is. Remember: If you enter that invisible box surrounding the guy in front of you, the shot clock starts at 15 seconds. Pass the guy on the left. Then immediately move back to the right. “You can’t just lollygag,” Murray says. “You have to get back over.” Overstay your welcome in the left lane, and you’ll get flagged for blocking. Worse, you’ll expose yourself as a rookie.


RULE 10: Don’t ride to the rack. While it’s tempting, don’t just cruise past the dismount line—even if you figure you can get away with a few more feet. “Run or walk with your bike after that line,” Murray says. “Take your helmet off. Put your running shoes on. And off you go.”


RULE 11: Run to the finish line. Seriously—that’s about it. “You can’t cut the course,” Murray says. “Otherwise, just run it as it’s marked.
Read more at Men’s Health:

Hoy: After every session I’m helped off the bike … the pain is unimaginable

Here is an interview of Britain’s Olympic Champion Chris Hoy, given at Mail Online describing some of his sessions on the bike and what it takes to become Olympic Champion. I have found it very inspiring. Good luck Chris! Here is the article and the interview:

Sir Chris Hoy does not mince his words.

‘It’s the worst pain imaginable,’ he says. ‘You feel as if you are dying. You’re physically sick and you writhe around on a mat in a world of pain until you can form a foetal position, which you stay in for 15 minutes thinking you can’t go on.’

But, of course, Hoy will go on. And before the Olympic Games begin in London this summer, he will endure the pain on a weekly basis, pushing himself to the limit – and beyond – as he trains at the English Institute of Sport just across the road from the Manchester velodrome that has become his second home.

EXCLUSIVE: After every session I'm helped off the bike ... the pain is unimaginable


Still got it: Chris Hoy (centre) with his World Championship gold medalStill got it: Chris Hoy (centre) with his World Championship gold medal

Hoy may have four Olympic gold medals, including an incredible hat-trick four years ago in Beijing, but at 36 the body and the demands of his sport care nothing for reputations and past achievements.

So as he prepares for his bid to add yet more medals to his collection, he must face eight more sessions of interval training, all undertaken on a stationary bike and all expected to cause him the discomfort that any athlete who wishes to become an Olympic champion must confront.’

The lactic acid builds up in your legs until, in the final minute or so, your muscles begin to shut down,’ says Hoy. ‘When the session is over, people have to unclip me from the bike, ease me out of the saddle and lay me down on a padded mat.


Good Hoy: Sir Chirs celebrates his victory in the World Championship KeirinGood Hoy: Sir Chirs celebrates his victory in the World Championship Keirin

‘If it is painful during the interval session, it is nothing compared with the pain that immediately follows when you end the training.

‘Every time, you think it’s worse than ever. Every time, you convince yourself that something’s wrong, you must have a virus, or you’re ill, or something. You have pretty much decided you’re not going to do it again – ever. Then after 15 minutes, almost to the second, the pain subsides, you sit up, start talking and get on with it.’

This is how it will be until just a few weeks before the Games begin. This is how it has always been.

At 32, Hoy defied the traditions of sport by winning golds in the men’s sprint, team sprint and keirin inside the Laoshan Velodrome in Beijing in 2008, picked up the BBC Sports Personality of the Year award that December, and followed that by being knighted.

Already considered old for his sport, and with four golds and a silver medal as well as 11 world titles, it seemed the ideal time to retire.

Maybe he would have done if the Olympics were being staged anywhere else, but London had been in his sights even before his triumph in Beijing.

‘I was on the stage in Trafalgar Square in 2005 when the IOC announced that London had got the 2012 Games,’ says Hoy. ‘Now that was seven years ago, when I was 29 and already veering towards middle age in track cycling terms. Anything could have happened since then. But on that day, on that stage, there was no doubt in my mind I’d be in London.

Outrageous manouvre: Sir Chris Hoy beats Maximilian Levy in the Keirin finalOutrageous manouvre: Sir Chris Hoy beats Maximilian Levy in the Keirin final

‘What then clinched it after Beijing was my reaction. Don’t get me wrong, all the awards and the plaudits, the knighthood, it was all incredible and hugely exciting, but it was also a fantasy land, one far removed from my real life.

‘I was commentating on TV at a World Cup event in 2009 and realised how much I hated watching my team-mates and rivals competing while I was on the outside. I realised that all I really wanted to do was get back on my bike.’

Hoy then provides a third reason for putting himself through the pain again, three times a day, six days a week.

‘I’ve never said this before, but I see it as a matter of honour that I defend my titles and give people the chance to beat me,’ he says. ‘The alternative is to win and then simply run for the hills. I don’t like to do things that way.’

And so Hoy climbed back on to his bike, and promptly fell off it again in a crash in Copenhagen that put paid to the rest of 2009, before picking up an assortment of medals at the 2010, 2011 and 2012 World Championships, the most recent in Melbourne two weeks ago when he and his team-mates were disqualified in the team sprint, and he took bronze in the individual sprint and gold in the keirin.

Crashing out: Chris Hoy's accident in 2009 put him out for the seasonCrashing out: Chris Hoy’s accident in 2009 put him out for the season

Throughout this time, Hoy’s ‘failure’ to emulate his Beijing feats has prompted comments concerning his waning powers connected, naturally, to his advancing years.

‘To the outsider, what we achieved in Beijing probably looked easy,’ he says. ‘We turned up and won. It was simple as that. Seven golds in 10 track events. Of course, it wasn’t easy. It was the culmination of an incredible amount of work. I aim to win every race I compete in, but it’s impossible to do so. You just can’t keep up the level of performance witnessed in Beijing for four years.

‘I also noticed a change in my opponents’ approach to me in races post-Beijing. Suddenly, they were trying new tactics that veered away from tradition. They knew they didn’t have the horsepower to beat me in normal racing circumstances, so they tried different strategies.

‘Of course, I didn’t want to be beaten at all over the past few years, although I have consistently been picking up global medals. In track cycling, though, you’re ultimately judged on your Olympic performances. That’s all that matters.’

Still, it was good to finish the recent World Championships on a high with a keirin gold achieved with an outrageous, last-gasp manoeuvre after the disappointment of losing out to team-mate Jason Kenny in the individual sprint semi-finals, a defeat that has presented British cycling with a nasty selection dilemma concerning the one spot available for the event at the Olympics.

On a high: Chris Hoy celebrates with his family after his World Championship winOn a high: Chris Hoy celebrates with his family after his World Championship win

‘With 50 metres to go, you wouldn’t have put a penny on me winning that keirin,’ says Hoy. ‘I went for a gap that wasn’t there but I hoped would open up for me. It did. It doesn’t have too much relevance concerning what happens in London. It’s another race. But at least it reminded people that when I’m in a corner I come out fighting.’

Will it be enough to be selected in all three events again? His places in the team sprint and the keirin are all but assured, but in the individual sprint, Kenny, the man Hoy beat in the 2008 Olympic final, has a big claim, too.

‘I don’t know for a fact that I’ve been selected for anything yet,’ says Hoy. ‘I’d be a little surprised if I didn’t make the team sprint and the keirin, though. As for the individual sprint, it’s a tough one. My hunch is they’ll leave the decision until much closer to the Games.

Golden Hoy: Sir Chris with his Beijing Olympic medalsGolden Hoy: Sir Chris with his Beijing Olympic medals

‘After all, on the form of Jason in the 2008 worlds he may not have been picked for Beijing in the team sprint, but by the time the Games came round he was in good enough form to help us win team sprint gold and lose in the individual sprint final to me.

‘It might make sense to see how we’re performing in a few weeks’ time. But whoever they pick, don’t be surprised to see him standing at the top of the medals podium.’

Whether he competes in two or three events, Hoy has the chance to overhaul Sir Steve Redgrave’s medal tally of five golds and a bronze, a collection that makes the rower Britain’s most successful Olympian.

Hoy, who rowed for Scotland as a junior, admits that Redgrave was one of his heroes.

‘For a time I took my rowing as seriously as my cycling and that meant Steve was the man,’ he says. ‘Even if I won three golds in London, to take my tally up to seven, would that really diminish what he achieved? No, it would not. Steve still is a total hero of mine.’

Good memories: And Chris Hoy will be hoping history repeats itself in LondonGood memories: And Chris Hoy will be hoping history repeats itself in London

Like Redgrave, Hoy remains ultra-confident, despite recent results suggesting he is far from unbeatable. His reasons are threefold, beginning with his stunning performance inside the new London Velodrome at the World Cup event staged there in February.

‘I was back to my old self,’ he says. ‘The crowd was the nosiest I’d ever heard inside a velodrome, and it wasn’t even the Olympics. In the sprints and keirin you hear the volume of support go up whenever you make a move. It definitely helps.

‘I know if I’m in good shape and in the right frame of mind I’ll still beat anybody. Does this mean I believe I can win three gold medals again?

‘Yes, it does. I achieved my lifetime ambition of becoming an Olympic champion in 2004. My next dream was to become a triple Olympic champion and I achieved that in 2008. Now I have another dream – to become a champion in front of a home crowd.’

And what happens then?

‘Well, I won’t do a Redgrave,’ he says. ‘I won’t ask to be shot if I get back on a bike. I’ll see how I feel after a few weeks away.’

Astonishingly, Hoy may be prepared to put himself through further pain to compete in Glasgow’s Commonwealth Games in 2014, when the cycling will be staged at the velodrome which bears his name.

‘I’ll be 38 and it will mean two years more of training,’ he admits. ‘But then I’ve never competed in an international event in Scotland.’

The rationale says everything about Hoy’s obsession with his sport – and his willingness to punish himself in the pursuit of glory.

Cyprus Sprint Triathlon Race 22.4.2012 Results

1 Sergey YAKOVLEV Visitor 01:00:49 00:10:56 00:33:52 00:16:01
2 Maximilian KIRMEIER Visitor 01:02:30 00:11:52 00:33:43 00:16:55
3 Stavros ANTONIOU Famagusta Nautical Club 01:03:13 00:13:10 00:32:35 00:17:28
4 Demetris KAFOURIS Famagusta Nautical Club 01:06:34 00:12:38 00:33:59 00:19:57
5 George SOFOCLEOUS Kyrenia Nautical Club 01:06:48 00:12:01 00:34:11 00:20:36
6 Klearhos PETKAKIS Famagusta Nautical Club 01:07:22 00:12:06 00:34:12 00:21:04
7 Yianis AWAD Lakatamia Nautical Club 01:08:37 00:11:59 00:37:14 00:19:24
8 George PENGAS Nireas Triathlon Club 01:09:44 00:11:35 00:38:05 00:20:04
9 Christos CHRISTOU Famagusta Nautical Club 01:10:21 00:14:46 00:34:59 00:20:36
10 Michalis MICHAEL Asklipios Triathlon Club 01:14:40 00:15:37 00:39:12 00:19:51
11 Marios IOANNIDES Famagusta Nautical Club 01:16:49 00:14:59 00:38:55 00:22:55
12 Thales PANAGIDES Famagusta Nautical Club 01:17:14 00:16:50 00:39:24 00:21:00
13 Christos TSIAILIS Nireas Triathlon Club 01:18:55 00:17:45 00:40:11 00:20:59
14 Lefcos Clerides Nireas Triathlon Club 01:19:58 00:16:02 00:41:04 00:22:52
15 Stavros CHRISTOFOROU Kyrenia Nautical Club 01:20:47 00:18:58 00:39:38 00:22:11
16 Pasxalis FRANGOU Famagusta Nautical Club 01:22:30 00:17:52 00:40:37 00:24:01
17 Stelios MARONOU Famagusta Nautical Club 01:24:27 00:16:06 00:43:00 00:25:21
18 Kypros TSOULOUPAS Famagusta Nautical Club 01:26:20 00:15:05 00:44:35 00:26:40
19 Chris MARKIDES Famagusta Nautical Club 01:26:29 00:18:07 00:43:43 00:24:39
20 Andri POYIATZI Nireas Triathlon Club 01:28:44 00:17:08 00:46:23 00:25:13
21 Giannis HATZIS Nireas Triathlon Club 01:33:54 00:17:48 00:49:43 00:26:23
22 Sylvia KONSTANTINIDOU Famagusta Nautical Club 01:34:13 00:16:48 00:52:41 00:24:44
23 Radu GAVRILA Visitor 01:43:15 00:21:04 00:50:39 00:31:32
24 Ioulia KANNAVA Nicosia Nautical Club DNF 00:15:11
25 Andreas EFSTATHIOU Nireas Triathlon Club DNS

Super Sprint

1 Nikolas IOANNIDES Lakatamia Nautical Club 00:36:40 00:06:11 00:21:38 00:08:51
2 Andreas ANTONIOU Nireas Triathlon Club 00:40:48 00:08:00 00:21:11 00:11:37
3 Melanie LOVATT Nireas Triathlon Club 00:48:02 00:09:12 00:25:23 00:13:27
4 Nicolas ANTONIADES Famagusta Nautical Club 00:48:15 00:10:20 00:26:07 00:11:48
5 Ioannis PANAYIOTOU Famagusta Nautical Club 00:48:48 00:11:34 00:26:00 00:11:14
6 Joseph SHAILOS Nireas Triathlon Club 00:51:36 00:08:46 00:27:15 00:15:35
7 Liana TOUMAZOU Nireas Triathlon Club 00:56:01 00:10:17 00:30:43 00:15:01
8 Neoptolemos IOANNOU Alasia Triathlon Club 00:56:08 00:15:53 00:27:06 00:13:09

Triathlon Program 23-29.4.2012

After the difficult  last month’s training cycle, and the  Sunday’s race, this week we needs to rest, both physically and spiritually. One way is to not get in a rigorous program.

Monday surely rest, from Tuesday – Friday to focus on strengthening exercises, Stretching, and aerobic exercises but other forms than we usually do. Runners can try swimming, cycling, elliptical, etc. Triathletes swim without tension with emphasis on technique, cycling with mountain bike, elliptical, running barefoot, etc.

Next team meeting on Saturday, 5:15 am  at Agrotis parking for 1:20  mountain running. Sunday begins a new training cycle with 4 hours cycling, probably to the top of Tzonia mountain and back. Appointments 6 a.m. at Agrotis parking.

Triathlon Pre-Race List

Every time I run in a triathlon race and brew my clothes the day before, I feel something between removal and illegal immigration. I need 3 bags (and 1 bicycle of course) to fit all. To be sure I got all that and not come last-minute surprises, I have a list that I consult every time. Approximately valid for all, since most objects are the same, but it is good to have your own, individual list. Here’s mine:


wet suit

Triathlete swimwear

2 caps

2 Swimming Goggles

1 pair flip flops




The bike


cycling shoes


tools, extra tires

pump large and small


running shoes

sun hat




powder (put in your shoes to slip)

a water bottle with water

2 bottles of isotonic drink

carbohydrate gels (with or without caffeine)

toilet paper

Health certificate


dry clothes

belt for the number


ipod with my favorite songs to listen in the car

rubber bands to fasten the shoes on the bike

sellotape to fix the gel on the bike

Here is picture of my triathlon race items: