Vegetarian athletes

Most sports have vegetarian athletes who perform at a high level

Why people become vegetarians or choose vegetarian weight loss diets is a question that is often asked.

There is a perception that vegetarian athletes won’t get the required protein necessary to give them optimal strength.

WHY CHOOSE A VEGETARIAN DIET?

There are several reasons why people might decide to choose a vegetarian diet.

They might do it because they don’t feel right about consuming other animals, as a means of losing weight, to feel better, or simply out of curiosity.

Perhaps athletes adopt a vegetarian diet for the same reason that I did for many years when I was training for the Ironman Triathlon season after season.

They became vegetarian athletes to see if they would perform better in their sport of choice.

It was actually the Dr. Robert Haas Eat To Win Diet that started me down the vegetarian path.

VEGETARIANISM AND IMPROVED ENDURANCE

Although Dr. Haas states that very lean beef in small portions once or twice a week is okay, once you are on his diet you pretty much don’t bother consuming meat.

pasta choices for Vegetarian athletes

I guess I should qualify that. I ate tuna and salmon, but there was no beef or pork in my diet in the years that I performed the best at the marathon and Ironman Triathlon level.

In other words, I have no doubt that it helped my endurance and over-all athletic performance and recovery to stay as close to a total vegetarian diet as possible.

A vegetarian Thanksgiving or Christmas was always a challenge, and those were the few times I allowed myself to consume some white turkey meat.

It was more out of tradition and respect for the person who took the time to cook the turkey in the first place. Right after the holiday dinner it was right back to 98% vegetarian diet with the odd can of tuna or salmon tossed into the mix.

FAMOUS VEGETARIAN ATHLETES

Very few people realize just how many famous and world class athletes were on vegetarian diets at the height of their success. For many like Martina Navratilova and Billie Jean King it extended their amazing careers many, many years.

It was when Martina Navratilova was on the Dr. Robert Haas “Eat To Win” diet that she was beating women tennis pros half her age and was at the top of her game.

Edwin Moses was the world’s premier 400-meter hurdle champion and he was not beat for 8 years in his event and he attributed much of his success to his vegetarian diet.

Other incredible vegetarian athletes include Carl Lewis who won 9 gold medals and Leroy Burrell who took turns claiming the title of “fastest man in the world.”

In the ranks of major league sports there is no shortage of athlete vegetarians who were at the top of their game. Hank Aaron, Jim Katt and Major league manager Tony Larussa were all vegetarians.

As were NFLer’s Joe Namath, Lawrence Phillips and Marv Levey. Numerous Pro Skateboarder’s, endurance athletes, swimmers, and weight-lifters do not include meat in their diets.

As far as triathlon goes, you have to go no further than the greatest triathlete of all. Dave Scott is an example of a vegetarian athlete who performed at the highest of levels year after year.

Of course Scott won Ironman Hawaii 6 times. I was in Kona in 1984 to take part in the Ironman rumors swirled around about how Dave Scott was spotted in local restaurants eating huge servings of pasta and salad.

Dave held a degree in exercise physiology. It was one of the reasons he did so well back in the 1980’s on the triathlon scene.

It would be decades before the average triathlete began to understand the true value of consuming the right balance of carbohydrates, protein and fat. Eventually they would discover that a proper balance provided optimum performance and recovery from both racing and training.

There is an enduring myth that still abounds that vegetarian athletes simply cannot function at the highest level without animal protein in their daily diet.

The response to that from Dave Scott in his own words is that it is a “ridiculous fallacy” that athletes need meat in order to be successful.

eggs are a good choice for Vegetarian athletes

Brown Eggs

It has been proven over again by the athletes I just mentioned that the necessity of animal protein in the diet is not essential in order to perform at your absolute best.

However, there is a big “but” that goes along with that.

“But” you must take extra precautions to be sure you are getting sufficient plant protein if you are thinking of becoming a vegetarian athlete.

THE IMPORTANCE OF VEGETARIAN MEAL PLANNING

There are many accounts of people who have jumped head first into the lifestyle of a vegetarian athlete. This is especially true when athletes have a passion for their sport of choice and will do whatever it takes to find that “competitive edge”. (performance enhancing drugs aside)

Many will experience very good results in the early weeks and race times may even become quite a bit faster. For instance a 10k runner might become 90 seconds faster. For those who run to compete, this is a “huge” improvement.

When you are first doing vegetarian meal planning and seeing great results in athletic performance it can be very encouraging.

However, it’s very common for some people new to the world of vegetarian athletes to suffer an “energy crash” of sorts after a few months on their new diet.

Often this happens because they have not compensated for the protein source they lose once they give up animal protein. In some cases people are even “vegans” and give up dairy products and eggs etc. as well.

It’s very common that athletes new to the vegetarian diet will start eating copious amounts of breads, cereals, rice and salads. These are great foods, but where is the protein? Yes, there is protein in small amounts in these foods but not nearly enough to provide your daily allowance as an athlete.

VEGETARIAN DIET BALANCE AND OPTIMUM PERFORMANCE

As an athlete you will require quite a bit more protein in your diet than the average person who seldom gets off the couch.

It just stands to reason that you will have more muscles to repair from all that working out, training, and racing.

Vegetarian athletes

Stick with the pasta

However, we simply must provide it with the best possible fuel so it can do it’s work and make you stronger and faster.

As a result, their diets include just the perfect amounts of carbohydrates and protein to fuel their high performance engines. Poor fats and simple carbohydrates are nowhere to be found when the tour is in progress.

In all the research I’ve done over the years about the vegetarian diet it seems that the ideal amount of protein for an athlete is about .06-.07 grams for every pound they weigh.

So using myself as an example, in my prime as an endurance athlete I competed at 150 lbs. In that case I would have had to consume around 80-110 grams of protein per day.

I’m not a registered dietitian and this is just what worked for me. You can take it or leave it.

So this is where it becomes challenging to be a vegetarian athlete. Animal protein(and that includes eggs and cheese)is by far the easiest way to ensure you are getting enough protein in your diet because it is so concentrated.

For instance, a small 5-7 ounce serving of chicken or turkey has 42 grams of protein which is over one-third of your daily requirement as an athlete.

So what should you eat to ensure you are getting enough protein when you become a vegetarian athlete?

It is quite feasible to provide your body with the necessary protein on a daily basis by including nuts, beans, soy products and whole grains in your diet on a regular basis.

At every single meal the vegetarian athlete should become accustomed to thinking about exactly what they are consuming in the way of protein. Use your imagination.

So you’re having a whole wheat bagel? Spread some natural peanut butter on it. Making some vegetable soup. A single cup of lentils has about 20 grams of protein.

Don’t forget that all those breads and cereals you eat also add to your daily amount of protein but “do not” supply enough just on their own.

It’s important to vegetarian athletes to pay attention to vitamin deficiencies

One of the benefits of eating meat, fish and poultry is the amounts of essential vitamins and minerals they provide.

These will be lacking your vegetarian diet, so be sure to compensate for this. It’s always best to discuss this with your doctor and come up with a strategy. You should have a strategy to ensure you are getting all the essential vitamins and minerals your body needs to perform at it’s best.

vitamin supplements for Vegetarian athletes

Do you need vitamin supplements?

You will not be getting as much in the way of omega 3’s (normally from salmon and other fatty fish), vitamin B12, iron and perhaps zinc. Salmon will help provide the necessary Omega oil needed and tuna is an excellent source of protein.

Skim milk, eggs, yogurt and cottage cheese really help ensure a vegetarian diet is somewhat balanced. Women should be especially careful about the loss of iron as they are more susceptible to an iron deficiency.

EASE INTO THE VEGETARIAN LIFESTYLE

If you ease into your vegetarianism your body will more easily grow accustomed to your change in diet.

If would be wise for 6 or 8 weeks to slowly reduce the amounts of meat you are eating. For example after a few weeks stop eating beef and pork, but keep eating chicken and fish at a few of your meals. After a few more weeks have passed just eat fish a few times a week.

As the weeks go by add more and more soy products and beans, and other plant protein to your daily meals.

This will give your body time to adjust and will enable you to perform at a high(and probably improved)level. Most vegetarian athletes soon discover this works well for them.

IRONSTRUCK NUTRITION POSTS

Visit Jamie Oliver website for excellent pasta recipes.

Women of triathlon

Over the years the women of triathlon have come a long way

In the early days of the Ironman it was mostly men who took part in the race. Lyn Lemaire was the first woman to complete the Ironman distance. That was in 1979 and because she was the only woman in the race and by default will always be known as the first female Ironman winner.

There is a lot of history that people are not aware of when it comes to the women of triathlon and endurance sports in general.

Every year there are more and more amazing female triathletes who not only manage to hold their own in a race as grueling as the Ironman Triathlon, but seem to be edging closer and closer to the results posted by the best male pros on the planet.

It’s hard to believe that less than 5 decades ago women were not allowed to take part in endurance events like the Boston Marathon as it was deemed beyond the female athlete’s ability and such races were strictly an all-male domain.

Breaking into this forbidden territory was an important step as far as women and endurance racing in any sport was concerned. It all began with some of the first women marathoners who would not accept their exclusion from races like the Boston Marathon.

To fully grasp how far women have come in the world of triathlon, it’s important to first know the story of a handful of women endurance runners who were instrumental in changing the way the world viewed women and their role in endurance sports in general.

FEMALE ENDURANCE SPORTS TRAIL-BLAZERS

In 1966, Sports Illustrated published the story of a woman named Bobbie(Roberta)Gibb who had hidden in some bushes and waited for about half the men to pass in the running of the Boston Marathon and then slipped into the race.

She finished the marathon, but her time was not recorded and she was not recognized as she did not wear a race number and was not an official entry.

Many people believe that it was Kathrine Switzer who was the first woman to run the Boston Marathon, but actually she was the first one to be “officially entered” when she ran Boston in 1967. It was actually Robert’s gutsy move that helped inspire katherine to enter the race.

Race official trying to remove Katherine Switzer from course.


When Katherine read the entry rules, there was no mention that it was for men only that women were forbidden to enter. It was just assumed that it was beyond their capabilities so it was never actually stipulated in the rules.

When Katherine Switzer took part in the 1967 Boston Marathon it made world headlines. Katherine had officially entered and wore a race number but her time of around 4:20 was considered unofficial because she was a woman. The BAA(Boston Athletic Association)chose to ignore her accomplishment.

At one point in the 1967 Boston Marathon a race official ran onto the course and tried to physically stop Katherine Switzer from running once he realized a woman had dared to enter the sanctity of the male-only event. Her football playing boyfriend intervened and threw a body block and knocked the official off his feet and Katherine went on to finish the marathon.

In 1969, three women including Nina Kuscsik ran the Boston Marathon unofficially. Katherine stayed away for a few years, but returned in 1970 and along with four other women ran in Boston. This time Katherine’s time of 3:34 was officially recorded.

After taking part in the 1971 race, Nina Kuscsik, Katherine Switzer, and a woman named Sara Mae Berman joined forces to try and have the ban on women in the Boston Marathon officially lifted and also championed the cause for the inclusion of women’s long distance events in the Olympics.

It was the efforts of these early trail-blazers that resulted in the running of the first women’s Olympic Marathon in 1984.

WOMEN AND THE BIRTH OF TRIATHLON

While all this was going on in the world of running, the very first triathlon was taking place. It was called the Mission Bay Triathlon and on September 25, 1974 46 people entered the historic race.

A woman named Eileen Water was 23rd in that race and it appears that she was the first woman in the history of the sport to cross a triathlon finish line. Of all the women of triathlon who have entered the sport, Eileen Water was the trail-blazer.

In February 1978, the very first Ironman Triathlon took place and there were 12 entries and they were all male.

In 1979 15 people stood on the start line of the 2nd Ironman race and one of them was Lyn Lemaire a championship cyclist who was from (would you believe)Boston.

Lyn place sixth overall and was the first woman to cross the Ironman finish line. Actually, her time was quite spectacular when you consider it was a rough water swim and the equipment of the day and knowledge of training and diet were a long way from what is available today.

Women of triathlon

Women are just as tough as men when it comes to triathlon.


Her finish time was 12:55:38 with a 1:16:20 swim, a 6:30 bike, and a 5:10 marathon. I suppose it helped that Lyn biked from Vancouver, British Columbia to Los Angeles in her senior year of college. She also held the U.S. woman’s record for a 25-mile time trial when she posted a 1:06.7 in 1976.

To the credit of the creators of the Ironman at “no time” were women ever considered unable to compete in the race. They were “never” told that it was beyond their capabilities.

It probably has a lot to do with the fact that Judy Collins, the wife of John Collins one of the creators of the Ironman, was an athlete in her own right and also took part in that very first triathlon in Mission Bay in 1974 along with John Collins.

THE IRON-WOMEN OF TRIATHLON

In the 30-plus years that the Ironman Triathlon has been taking place there have been so many great female triathletes who have entered the pro ranks. Even in the very beginning their were pro women of triathlon making their mark on the sport.

There were the Puntos Twins of the 1980’s, Laurie Bowden in the 1990’s, Paula Newby-Fraser who would win eight Ironman Hawaii championships, Natashcha Badmann(the Swiss Miss) who won her sixth Ironman Hawaii in 2005 and the list goes on and on.

Now there are dozens and dozens of female pros taking part in Ironman races all over the world.

One thing is certain, there is no longer any question that woman have what it takes to compete in endurance events. As a matter of fact, there is not all that much separating the top men from the top women and one wonders if the day will come when a pro woman triathlete is first-overall in an Ironman Triathlon.

WOMEN OF TRIATHLON BRIDGE THE GAP

So will a woman ever win an official M-dot Ironman Triathlon outright?

Many people think it’s simply not possible for a woman to match the physical strength that seems to keep men one step(or spin of the wheel)ahead of the women on the bike course and therein lies the biggest difference. The most gifted women of triathlon might come close, but the 112-mile bike might make it impossible.

The swim is not that big of a factor because women can stay close in the swim. It’s much the same in the run. The Ironman Marathon takes endurance, stamina, and courage, and women have shown over and over that they are not lacking any of these attributes.

So just how do they catch up to the men?

Well, they can always do what the East Germans did in the 70’s and 80’s and pump themselves full of steroids. After all, in 1976 the oddly broad-shouldered women of East Germany won 11 of 13 swim medals.

In many cases East German athletes were administered steroids by coaches and sports federation officials without their knowledge. It was virtually involuntary drug abuse and had serious side effects that ruined many lives for the sake of athletic superiority that was meaningless anyway.

Heidi Krieger was a GDR shot-putter who was given so many testosterone injections that she finally threw in the towel and opted for a gender change and went by the name of Andreas Krieger.

So is the only way a woman will ever be able to win an Ironman Triathlon outright?

Of course not.

This is just an extreme example of the perceived need to change the physical make-up of a woman so she has the physical strength of a man.

WHAT IS THE WINNING FORMULA FOR WOMEN TO CATCH THE MEN?

In many ways the Russians and Germans had if figured out when they were dominating so many Olympic events and it was not all about drugs.

When they spotted a young athlete with potential they were introduced to training regimens at a very young age. These “sports camps” would mold them into world and Olympic champions.

So to be the world’s best at any sport it only makes sense that the basic fundamentals should be learned at a young age. In other words pre-teens and teens should be introduced into the world of fitness as a way of life early on.

women of triathlon

Chrissie Wellington at the Challenge Roth finish line.


Find me a pro woman triathlete who does the 2.4 mile swim in around 50 minutes and chances are you will find someone who grew up in and around the water and perhaps swam competitively.

Find a woman who is capable of stressing herself physically and mentally during the Ironman bike and marathon and you will most likely find someone who has done just that in training more than once and who has perhaps trained “out of the box” in order to be head and shoulders above anyone else.

When you find that woman she might tell you that the right coach came along at the right time and was instrumental in sending her down the path to athletic success.

Find a woman with all these stars lining up in her Universe and you will most likely find Chrissie Wellington.

WHY CHRISSIE WELLINGTON MIGHT HAVE WON AN IRONMAN RACE OUTRIGHT

Chrissie was a self-proclaimed “sporty kid” who embraced sports as a way of life for it’s social aspects and not so much to be a star. She was also a competitive swimmer in her teens. This early development do doubt was a big factor in molding Chrissie into the athlete she became.

She experienced her first triathlon in May, 2004 and soon after began a sabbatical in Kathmandu, Nepal at an altitude of 1350m. While in Nepal she mountain-biked and ran around the surrounding villages on almost a daily basis. During one religious holiday she biked 1400k from Lhasa the capital of Tibet to Kathmandu and navigated mountain passes over 5000m high though all types of weather.

She reached Base Camp on the Tibetan side of Mount Everest at 5208m(17,090 feet). Talk about training out of the box. There is no doubt that this time in Nepal helped get Chrissie where she is today. One can only imagine the mental strength that she gained from this that puts her head and shoulders above the world’s most accomplished pro women.

You can have the all the potential in the world, but somewhere on your journey it’s crucial to have guidance that will set you out in the right direction.

For Chrissie this may have come from one of her earliest triathlon coaches, Brett Sutton, who was instrumental in heading Chrissie toward her first Ironman Triathlon and the rest is history. It’s probably safe to say that behind all the great women of triathlon there is an excellent coach involved.

He believed there was no need for her to do long distance training and that she was ready. There is a huge lesson here that sometimes “quality” in training is much more important than “quantity.

In her very first attempt Chrissie won Ironman Hawaii and in July of 2011 did the Iron-distance Roth Challenge in a time of 8:18:13.

She set a world record in the marathon with a time of 2:44:35 in the Roth triathlon. Only four men beat her to the finish line and only the race winner, Andreas Raelert ran a faster marathon time and not by much.

So could Chrissie have won an M-dot Ironman Triathlon outright? You bet she could have. She had all the tools but decided to retire from the sport.

Could she perhaps have won one of these races outright?

Winning time Ironman Korea 2011..................8:48:21
Winning time Ironman Canada 2011.................8:28:09
Winning time Ironman Ironman Lanzarote 2011......8:30:34
Winning time Ironman Lake Placid 2011............8:25:15
Winning time Ironman Utah 2011...................8:32:03

Chrissie's personal best.................. ...8:18:13

I guess we’ll never know what might have happened.

Read more about women triathletes.

Check out Ironman.com for training tips are race info.

Ironman Regensburg results 2011

Andreas Raelert of Germany favored to finish on top of Ironman Regensburg results 2011.

Andreas had an amazing past few years. He started it all off when he first took up the 70.3 distance in 2008 and came in second in the 70.3 World Championships followed by a win at Ironman Florida.

The rest as they say, is history. In 2009 Andreas had a third place finish in Hawaii at the Ironman World Championships and then last year had a second place finish in Ironman Hawaii.

Will 2011 be the year he wins in Hawaii? How he fares in the Ironman Regensburg results 2011 might be an indication.

Only time will tell. It is going to be a sensational race with the best Ironman talent in the world all coming together in the Fall of 2011 in Kona.

As far as this year goes, Andreas comes off a win in Ironman Mallorca 70.3 and most recently a sensational world record winning time of 7:41:33 in the Roth Challenge long distance triathlon.

When looking over the pro male field for the upcoming race, it is hard to find someone who would challenge Andreas for the win. However there was always the chance that Andreas is not fully recovered from his last big effort in Roth.

Ironman Regensburg results 2011.

Ironman Regensberg finisher medal.


In the event he is not at his best it looks like fellow German Markus Fachbach might be able to force the issue if Andreas falters.

Lothar Leder was the first to ever break the 8-hour barrier for the Ironman distance, but it would be a surprise to see him challenge Andreas for the win in this race.

THE PRO MEN START LIST

1 Raelert Andreas.......(Germany)
2 Goerke Nils...........(Germany)
3 Fachbach Markus.......(Germany)
4 Brader Christian......(Germany)
5 Bischof Marcel........(Germany)
6 De Elias Mari0........(Argentina)
7 Hadley Brian..........(United States)
8 Kovac Matjaz..........(Slovenia)
9 Kriegl Flo............(Austria)
10 Leder Lothar.........(Germany)
11 Müller Daniel........(Germany)
12 Nemcik Marek.........(Slovakia)
13 Pedraza Sebastian....(Italy)
15 Sickl Heinrich.......(Austria)
16 Vallant Rene.........(Austria)
17 Wagner Martin........(Germany)
18 De Paolis Luca.......(Italy)
19 Reichel Horst........(Germany)
20 Riesen Stefan........(Switzerland)
21 Vytrisal Frank.......(Germany)

As far as the pro women go, there is a Leder who could very well end up on the podium. Nicole Leder is Lothar’s wife and is no stranger to the top spot on the Ironman podium as she has won four Ironman races.

However Mary Beth Ellis came into the race in great form she showed in winning Ironman Austria in spectacular fashion with a time of 8:43:34.

Much will depend on how well Mary Beth Recovered from her huge effort in Klangenfurt. It seems that more and more Ironman pros are doing more races virtually back to back and at times that second race can end up being a tough race if they are not fully recovered.

I think much of this has to do with gaining enough pro points in order to qualify to compete in Hawaii in the Fall. Chances are good though that Ellis will cross the line first in the Ironman Regensburg results 2011.

THE PRO WOMEN

Rabe Katja...............(Germany)
Jesberger Heidi..........(Germany)
Streiter Ute.............(Austria)
Burow Katrin.............(Germany)
Kamenz Annett............(Germany)
Monticeli Ariane.........(Brazil)
Leder Nicole.............(Germany)
Bregar Olja..............(Slovenia)
Weerd Mirjam.............(Netherlands)
Ellis Mary Beth..........(United States)

THE COURSE

It’s always nice to see a one-loop swim course. It reminds me of ironman Hawaii and Ironman Canada which were both one loop courses(and still are)back in the day when I was racing every year.

I guess I like one-loop because I always struggled in the swim and doing the course once was enough for me.

In this race, the athletes will actually be swimming a smaller loop within a big loop. It looks like two loops but it’s not really. It’s just the unique design of the swim course.

The bike course looks like it will be really fast and for the most part is a fairly flat course with lots of rollers. However there is one good climb that will have to be done twice.

After leaving the swim/bike transition, the athletes will do two loops of the bike course before ending up at a second transition area and the start of the run.

The run is comprised of four-loops and will be spectator friendly which will be a great boost to all the German pros and age-groupers alike who are in this race.

RACE DAY

Andreas Raelert is a great swimmer and almost always will come out of the water in the lead pack, or at least not very far behind. He is an excellent front-runner and often he will get the lead very quickly coming out of the swim/bike transition and is never caught if he is on his game.

Today in great swim conditions it is no different for Andreas and he is less than a minute from the leader at the end of the swim.

TOP TEN MEN IN THE SWIM

1 Bartlett David...........00:46:41
2 Diederen Bas.............00:46:48
3 Reichel Horst............00:46:51
4 Fachbach Markus..........00:47:19
5 Raelert Andreas..........00:47:26
6 Chevrot Denis............00:47:42
8 Klein Jean-philippe......00:49:51
9 Richter Stefan...........00:49:52
10 Flander Marton..........00:49:53

On the womens’s side, Mary Beth Ellis is right near the front for the women as they make their way around the 2.4 mile course.

As a matter of fact, by the end of the swim Mary Beth is first out of the water. Her biggest threat in this race will most likely be Katja Rabe who has had some very strong results as of late.

Last year Katja was second in this race so she is quite familiar with what it will take to win.

TOP TEN WOMEN IN THE SWIM

1 Ellis Mary Beth...........00:49:20
2 Weerd Mirjam..............00:50:17
3 Rabe Katja................00:52:34
4 Jesberger Heidi...........00:52:56
5 Leder Nicole..............00:52:58
6 Zingler Katharina.........00:54:58
7 Paige Becky...............00:55:00
8 Kamenz Annett.............00:55:52
9 Haude Inga................00:56:08
10 Marquart Anita...........00:56:10

It was a bit of a surprise that Markus Fachbach took over the lead in the bike and that Andreas sat in third place.

However it appears that Andreas Raelert injuured himself on a training run and was not 100% for this race. He also may have taken it easy in order to save himself for the marathon.

It could be big problems for him later on in the marathon as it is a foot-related injury, but time would tell.

At 44k Markus Fachbach and Horst Reichel shared the lead duties as they go back and forth with Andreas not far behind.

For the women it is Katja Rabe who took over the lead at the 26K mark from Mirjam Weerd.

So it is official, Andreas had an injury that was far worse than first thought earlier on and he fell back to about 50th place on the bike and the three leaders at 67k were Markus Fachbach, Horst Reichel and Frank Vytrisal.

In the women’s race, Mary Beth Ellis was riding in sixth place almost 4 minutes off the lead.

THE TOP SIX WOMEN At 67k

Mirjam Weerd...............03:27:33
Katja Rabe.................03:27:34
Heid Jesberger.............03:27:42
Annett Kamenz..............03:28:33
Nicole Leder...............03:29:59
Mary Beth Ellis............03:32:54

When the men reach the bike/run transition it looked a lot like it was going to be a hard-fought race without anyone pulling away to a huge lead.

TOP FIVE MEN AS THEY BEGAN RUN

1 Vytrisal Frank...........05:29:22
2 Fachbach Markus..........05:31:05
3 Riesen Stefan............05:36:51
4 Reichel Horst............05:39:00
5 Goerke Nils..............05:42:51

The women’s race is tight as well and Mary Beth Ellis has worked herself into third spot as they begin the run.

TOP FIVE WOMEN AS THEY BEGAN RUN

1 Weerd Mirjam.............06:09:53
2 Kamenz Annett............06:10:17
3 Ellis Mary beth..........06:12:10
4 Jesberger Heidi..........06:13:33
5 Rabe Katja...............06:13:35

By the halfway point in the run Markus Fachbach lead the race by 3:46 minutes and was beginning to pull away with some very strong, controlled running. Frank Vytrisal was running in second place at this point.

At the 17k mark in the women’s marathon there was quite a shift in positions. Annett Kamenz was slightly in the lead but Mary Beth Ellis was now stalking her and was only about 30 seconds behind.

Mary Beth ran a smart race and just waited for things to unfold in front of her and was biding her time before taking over the lead for good and topping the Ironman Regensburg results 2011 for the pro women.

Unfortunately for Katja Rabe she had stomach problems and slipped to fifth place and will have to really bear down just to be able to reach the finish line at all.

What a great race by Ironman Regensburg results 2011 and wins his first Ironman race in a time of 8:29:18.

There was a real battle going on for the other two podium spots between

TOP FIVE MEN

Fachbach, Markus     08:29:16
Riesen, Stefan       08:36:54
Vytrisal, Frank      08:37:12
Reichel, Horst       08:42:07
Leder, Lothar        08:45:30

As expected, Mary Beth Ellis took over the lead for the women and was on her way to victory as her first half marathon time is under 90 minutes as she begins to pull away.

With 9k to go, Mary Beth increased her lead to over 4 minutes and was running strong.

Mary Beth Ellis is the first female pro across the line in the Ironman Regensburg results 2011

TOP FIVE WOMEN

Ellis, Mary Beth     09:18:55
Kamenz, Annett       09:28:23
Leder, Nicole        09:30:27
Jesberger, Heidi     09:32:42
Rabe, Katja          09:44:45

Visit Ironman.com for complete results.

Ironman Lake Placid 2011 results.

Roth Challenge results 2011

A sensational list of pros race for podium in Roth Challenge results 2011.

The Roth Challenge is in it’s tenth year and it’s hard to believe, but over 5,200 triathletes are registered for this years race.

Of course that includes many, many relay teams, but just the same it is great to see so many people excited about the sport of triathlon and it should be a great day of racing.

Roth has always been a triathlon crazy area and always draws many of the best pros in the world. There is sure to be plenty of fireworks before a winner is declared in both the male and female pro categories.

It should be noted that there are 3,300 individual starters and 640 teams registered for the race.

That amount of individual entries is what is also anticipated for Ironman Canada 2011 at the end of August.

THE FAVORITES

Of course Chrissie Wellington is the favorite for the women. It’s hard not to be after her world-record breaking performance on this very course last year.

She finished seventh over-all last year with a stunning time of 8:19:13.

It’s getting to be more about not whether Chrissie Wellington will win or not, but if she will manage to keep on setting higher long course standards.

The Roth Challenge is not new to Chrissie and she set a new course record here last year.

Roth Challenge results 2011

Chrissie Wellington at the Challenge Roth finish line.


If she were to have a bad day there are several other great women pros in the field who will challenge for the top of the Roth Challenge results 2011.

Wellington will face a women’s field that includes Australia’s Rebekah Keat, Aussie Belinda Granger, and the new German star Julia Wagner.

For the men it looked like it might be a battle between Sebastian Kienle, who came second here last year in his long-course debut, and German Andreas Raelert.

Andreas certainly went in with all the credentials to have a shot at the course record set by Luc van Lierde in 1997.

Andreas was the winner of Ironman Frankfurt last year and a close second at the Ironman World Championships in Hawaii behind winner Chris McCormack.

THE RACE

From the outset it was pretty clear that Andreas Raelert was in great form as he led the way out of the water with a time of 46:18.

From that point on, he would never be headed in the race. It’s pretty hard to do when someone follows that swim up with a 4:11:43 bike split.

Sebastian Kienle gave it a good try with his 4:12 bike, but that’s as close as he would get.

Andreas Raelert went on to run a mind-boggling 2:40:52 marathon split and in the process set a new long course record of 7:41:33!

TOP TEN MEN IN ROTH CHALLENGE RESULTS 2011

Andreas Raelert.......(46:18/4:11:43/2:40:52) 7:41:33  
Sebastian Kienle......(49:58/4:12:46/2:52:02) 7:57:06
Keegan Williams.......(51:32/4:26:23/2:54:52) 8:16:01
Felix Schumann........(49:38/4:31:11/2:53:49) 8:18:05
Christian Ritter......(46:15/4:30:31/2:59:02) 8:18:40
Andrej Vistica........(53:18/4:29:15/2:52:54) 8:19:19
Gilad  Rotem..........(49:43/4:32:10/2:55:24) 8:20:11
Lothar Leder..........(49:53/4:28:03/3:00:15) 8:22:00
Andriy Yastrebov......(53:29/4:35:56/2:51:10) 8:24:34
Andreas Borch.........(46:39/4:31:29/3:04:43) 8:25:38

Chrissie Wellington sets new course record time in her 3rd start and third win and tops the Roth Challenge results 2011 with a new long course record of 8:18:13.

It was Chrissie against the clock as she led from start to finish.

It’s incredible how far the sport of triathlon has come when you consider the very first Ironman races were won in around the 12 hour mark until the Dave Scott era began.

Who knows, maybe one day someone will do a 7:30 ironman.

It’s right up there in the stratosphere with the 2-hour marathon and is most likely stretching the envelope a bit.

But who knows what will happen in the coming years with new training methods, and faster, lighter bikes being designed all the time.

It seems like every year there are extraordinary athletes taking up the sport of triathlon.

There is no way of knowing how many up and coming pros there are out there who will be even faster than Adreas Raelert and Chrisse Wellington.

This is especially true as more and more kids are becoming involved in the sport at a very young age.

IRONSTRUCK RACE RESULT ARTICLES

Visit Ironman.com for complete race results.

Weight training techniques

What weight training techniques will work for you?

Weight training techniques can vary anywhere using free-weights or weight training stations. There are even ways of getting stronger without using any type of weights or machines.

For years the most common method of strength training involved “free weights”. When using free weights, the whole idea is to increase the amount of weight that is added to the bar in order to stress the muscles more.

One of the most important aspects of using proper weight training techniques is to only lift the amount of weight that is within your physical ability. Often lifting too much too soon will result in injury or discouragement.

The secret is to add weight to the bar in small increments as your muscles develop. Eventually you become stronger and more able to deal with the added demands you are placing on them.

Weight lifting stations allow for better weight training technique

Over time, weight lifting and overall strength training evolved from free-weights to weight lifting machines and stations.

Although there are those who still prefer free weights, most fitness centers have leaned toward weight lifting stations. Often they have smaller areas designated for free weights.

There are several advantages to using weight stations. First of all there is no changing of plates required and that leaves more time for actually working out.

Also, most weight stations have safety features in place that enable exercises to be done without a spotter.

It’s also possible to buy weight stations for the home that will allow for a wide range of exercises. They also take far less room and is far more organized than having a complete free weight area set up.

Home gyms have become quite popular over the past few decades. This is especially true as people are finding they can save money and time by working out in the privacy and comfort of their own home.

You may also like these IRONSTRUCK TRAINING POSTS

There is no doubt that weight training techniques and choices come in many shapes and forms. It all depends what a person prefers.

For many, that trip to the fitness center a few times a week is a social networking opportunity.

Isometric weight training techniques as an option

There is another weight training technique that has nothing to do with free weights or exercise stations. Isometrics has been used for years as a method of getting stronger without the use of

Weight Training Techniques

Weights come in all shapes and sizes


It’s a perfect strength training technique for someone who does not have training equipment at their disposal.

For instance, people travel a lot find themselves in a hotel without an exercise room.

Isometrics is basically the act of using force against an immovable object and in the process stressing the muscles and making them stronger. For example, a push-up is basically isometrics in action.

A person lifts their body weight by pushing against the floor and at no point are any weights used. In the process this isometric exercise will make arms and shoulders stronger if the exercise is done on a regular basis.

Whatever weight training techniques a person decides to use, they all have their advantages and disadvantages. The main goal of getting stronger, gaining flexibility, and endurance can be realized if a person remains dedicated to their weight training program. This is true regardless of the method they decide to use.

Whatever style of weight training you decide to use it’s vitally important to seek out proper instruction from qualified people.

Proper weight training instruction is crucial

For instance, many people will spend hours in the gym lifting weights without proper instruction.

Watching what others are doing and copy them is not always the best idea. Ultimately everyone is unique and has difference body structure and goals. A weight training plan should be structured to fit their own personal needs.

Whatever weight training techniques you feel will work best for you, learning basic fundamentals is key. Getting qualified instruction for a training plan that is best for you is much more likely to get you the results you are after.

Check out Nerd Fitness for some weight training tips.