Video: Cycling in group

Check this amazing video, from the 5th stage of tour d Swiss, taken from a bike camera during the last sprint:

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Photos and results of Cyprus Triathlon Championship 2014

Here are some photos from our resent Triathlon Olympic Distance race.

For the results you can click here

P1010550 P1010557 P1010586 P1010595 P1010570 10422487_10152046931666612_3877535393693036910_n andreas despina4 despina 3 despina 2 despina 1 Giannis Aouat skettos 2 skettos 4 entrance start 1 skettos 3

Stunning Swimming Sculpture is Carved From a Single Piece of Wood

t may be hard to believe, but this stunning sculpture was carved from a single piece of wood. Artist Stefanie Rocknak, who you may remember as the creator of that ghostly Edgar Allan Poe sculpture, is behind this fascinating figurative work. Slightly larger than life-size, the sculpture, called The Swimmer, was part of a three piece commission under the project The Triathlete. The other two pieces are called The Biker and The Runner. Each of them show a sense of movement. As Rocknak tells us, “These days, I am not very interested in sculpted figures, or real people, that ‘strike a pose.’ I am much more intrigued by folks who are on their way to or from somewhere. They seem more genuine to me.”

Love how Rocknak captures the moment in time when a swimmer comes up for a breath. Notice the incredible details like the splashes of water and the lines on the hand.

From Stefanie Rocknak’s website

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Cycling: Video from our training

Alexandros brought his camera during our Sunday ride:

Chronic Exercise Preserves Lean Muscle Mass in Masters Athletes

A  study called, “Chronic Exercise Preserves Lean Muscle Mass in Masters Athletes,” which you can read HERE graphically illustrates what happens to your muscles (with and without) the type of regular and beneficial exercise that the sport of triathlon provides. The image above  is a cross section of a 40-year-old triathlete’s legs and the associated muscle. But the  other two images are the really interesting and telling ones. As you can tell, the 74-year-old masters triathlete’s legs are not unlike that of the 40-year-old triathlete’s legs. The study’s authors go on to write: “It is commonly believed that with aging comes an inevitable decline from vitality to frailty. This includes feeling weak and often the loss of independence. These declines may have more to do with lifestyle choices, including sedentary living and poor nutrition, than the absolute potential of musculoskeletal aging. In this study, we sought to eliminate the confounding variables of sedentary living and muscle disuse, and answer the question of what really happens to our muscles as we age if we are chronically active. This study and those discussed here show that we are capable of preserving both muscle mass and strength with lifelong physical activity.” They conclude by writing: “The loss of lean muscle mass and the resulting subjective and objective weakness experienced with sedentary aging imposes significant but modifiable personal, societal, and economic burdens. As sports medicine clinicians, we must encourage people to become or remain active at all ages. This study, and those reviewed here, document the possibility to maintain muscle mass and strength across the ages via simple lifestyle changes.” 40 yo triathlete   I am referring to that study in the book i wrote: Triathlon, Loving it is easy

Pictures from our Triathlon Test

P1010426P1010494P1010489P1010487P1010424P1010415P1010413P1010426P1010489P1010430P1010431P1010432P1010433P1010434P1010435Testing the route for our next triathlon race.4.5(43)4.5(42)4.5(41)4.5(40)4.5(39)4.5(38)4.5(29)4.5(31)4.5(32)4.5(25)4.5(22)4.5(21)4.5(18)4.5(17)4.5(15)4.5(13)4.5(14)4.5(10)4.5(3)4,5(16)4.5.(2)P1010413

THE COOPER TEST, AN ENDURANCE TEST OF 12 MINUTES OF RUNNING.

The Cooper test is a test of physical fitness that was designed by Kenneth H. Cooper in 1968 for use by the US military. Its execution is very simple. You have to run (or walk) for 12 minutes, attempting to cover the largest possible distance. Before trying this, it would be a good idea for you to consult a doctor, since it is an exhausting test when executed correctly. Also, remember to do a decent warm-up. For the optimal calculation you will want to do the test on a 400-meter running track (0.25 miles). Record holder is Kenenisa Bekele, who ran a distance of 3 miles (4750 meters) in 12 minutes.

MAXIMAL OXYGEN CONSUMPTION VO2MAX
We use the term VO2Max to refer to the maximal amount of oxygen that the body can consume during strenuous exercise, which determines the highest boundary at which an endurance exercise can be performed. Essentially, the Maximal Oxygen Consumption refers to the maximal cardiorespiratory function and it can largely predict the maximal aerobic capacity and endurance. For a precise calculation of the VO2Max, you should go to an exercise physiology lab. However, there is also an amateur technique to calculate it based on your Cooper test results:
(The distance you ran in meters – 504.9) / 44.73
For example, at this test I ran 3200 meters.
3200 – 504.9 = 2695.1
2695.1 / 44.73 = 60.25 mls/kg/min
No matter how much of an amateur technique this is, I would like to point out that for the last 5-6 years I have been going to an exercise physiology lab twice a year to calculate my VO2Max and it always ranges between 57-61 mls/kg/min, depending on the training period.

Cooper test results evaluation

Age group Sex Very good Good Average Bad Very bad
13-14 year Male >2700 m 2400 – 2700 m 2200 – 2400 m 2100 – 2200 m <2100 m
Female >2000 m 1900 – 2000 m 1600 – 1900 m 1500 – 1600 m <1500 m
15-16 year Male >2800 m 2500 – 2800 m 2300 – 2500 m 2200 – 2300 m <2200 m
Female >2100 m 2000 – 2100 m 1700 – 2000 m 1600 – 1700 m <1600 m
17-20 year Male >3000 m 2700 – 3000 m 2500 – 2700 m 2300 – 2500 m <2300 m
Female >2300 m 2100 – 2300 m 1800 – 2100 m 1700 – 1800 m <1700 m
20-29 year Male >2800 m 2400 – 2800 m 2200 – 2400 m 1600 – 2200 m <1600 m
Female >2700 m 2200 – 2700 m 1800 – 2200 m 1500 – 1800 m <1500 m
30-39 year Male >2700 m 2300 – 2700 m 1900 – 2300 m 1500 – 1900 m <1500 m
Female >2500 m 2000 – 2500 m 1700 – 2000 m 1400 – 1700 m <1400 m
40-49 year Male >2500 m 2100 – 2500 m 1700 – 2100 m 1400 – 1700 m <1400 m
Female >2300 m 1900 – 2300 m 1500 – 1900 m 1200 – 1500 m <1200 m
>50 year Male >2400 m 2000 – 2400 m 1600 – 2000 m 1300 – 1600 m <1300 m
Female >2200 m 1700 – 2200 m 1400 – 1700 m 1100 – 1400 m <1100 m

For experienced athletes

Sex Very good Good Average Bad Very bad
Male >3700 m 3400 – 3700 m 3100 – 3400 m 2800 – 3100 m <2800 m
Female >3000 m 2700 – 3000 m 2400 – 2700 m 2100 – 2400 m <2100  m

This article is a chapter of the book I have written: Triathlon: Loving it is easy.