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Quiz: 15 Questions to Uncover Your Triathlon Weakness

Aug 28, 2017


Whether it's the specifics of swimming, tapering, fueling, or prepping for your big race, don't let a simple lack of knowledge squelch your potential. It's time to get schooled in the sport you love.


The IRONMAN U curriculum—covering topics such as exercise science, nutrition, and event preparation—is a best-in-class program offering instruction on all aspects of triathlon by the world's best coaches. For the first time ever, we're offering all 11 modules in this curriculum a la carte; no matter what your experience, interest, or ability, we promise we have a course for you.

This new format allows you to not only work your way through each module at your own pace, but to spread out the cost of the full curriculum. And just in case you discover yourself a natural and want to try your hand at coaching, completing each course will unlock the final certification test.

Try your hand at the questions below to find out where you stand on some of the basics and not-so-basics of our sport. Stumped? It might be time to pull on your favorite pair of compression socks and become a student of the sport you love. Do it on your lunch hour—don’t worry, we won’t tell the boss.

Questions

1. True or false: The first triathlon took place in Kailua-Kona, Hawaii.

Course: IRONMAN History and Coaching Philosophy

2. True or false: "Maintenance Phase" is a term used in nutritional periodization, when an athlete's weight should be kept stable.

Course: Strength and Conditioning

3. True or false: "Heart rate reserve" is a term that describes the difference between the measured or predicted maximum heart rate of each discipline and the average heart rate in a single session training that discipline.

Course: Principles of Exercise Science

4. True or false: The amount of blood pumped from the left ventricle of the heart in a single contraction is known as stroke volume. Adequate recovery increases the size of this ventricle, thus increasing stroke volume.

Course: Principles of Exercise Science

5. True or false: Long, straight endurance swims with no breaks are the most important aspect of swim training for triathlon.

Course: The Science of Swimming

6. Name one of the muscles that serves as a prime mover during the down stroke phase of the pedal stroke.

Course: The Science of Cycling

7. True or false: An athlete is fastest in a bike position that allows for maximum torque on the pedals.

Course: The Science of Cycling

8. To achieve effective power transfers and efficient energy expenditure during the entire pedal stroke, an athlete must maintain stability of which muscle groups/areas of the body?

Course: The Science of Cycling

9. True or false: When prescribing a run training session, a Zone 3 workout would be done at 90-94% of Threshold Heart Rate.

Course: The Science of Running

10. True or false: Excessive fatigue and and extended muscle soreness as the body gets used to training are two normal signs of the preparation phase of an IRONMAN training build.

Course: The Art of Coaching

11. True or false: Protein is the most crucial macronutrient triathletes should take in during long training sessions and races.

Course: Sports Nutrition

12. The majority of fluids are lost through what method?

1) sweat 2) oxidization of carbohydrates, protein and fats 3) respiration 4) the output of bodily waste.

Course: Sports Nutrition

13. True or false: Age-group athletes are no longer allowed to wear wetsuits in the swim once the water temperature reaches 24.6 degrees Celcius.

Course: Event Preparation and Execution

14. Swimmers who breathe on the right side should line up for their swim start on which side?

Course: Event Preparation and Execution

15. True or false: If an athlete receives a yellow card, he or she may continue the race immediately after the race number marking and registration are completed at the penalty tent.

Course: Event Preparation and Execution


Answers

1. False. The first triathlon took place on September 25, 1974 in Mission Bay, San Diego. The first IRONMAN triathlon took place on Oahu in 1978. It was moved to Kailua-Kona in 1981.

2. False. Maintenance phase is a term used in strength training. The maintenance phase allows the athlete to focus on sport-specific training. This means decreasing the stress of a strength and conditioning training session by reducing resistance load, reps and sets.

3. False: "Heart rate reserve" is a term that describes the difference between the measured or predicted maximum heart rate and resting heart rate.

4. False. Cardiovascular training increases the size of the left ventricle, thus increasing stroke volume.

5. False. Occasional long straight swims are good to develop mental toughness and confidence but do not have much training value compared to interval-based training.

6. Hamstrings, gluteus maximus, quadriceps.

7. False. An athlete is fastest in a bike position where he or she can comfortably produce power.

8. The hips, pelvis, truck, and upper body.

9. True. Exertion efforts are assigned using levels of intensity that are established using an athlete's fitness results. A Zone 3 workout prescribed for a runner with a threshold heart rate of 157 would be a workout between 141-148 bpm.

10. False. Excessive fatigue and and extended muscle soreness are two clear signs of overtraining. Also referred to as overreaching, this state of constant physical mental, and emotional exhaustion can lead to a decline in performance.

11. False. Carbohydrates are the most important fuel for endurance athletes

12. Sweat.

13. True. Age group athletes may wear wetsuits for water temperatures up to and including 24.5 degrees Celcius/76.1 degrees Fahrenheit.

14. Left.

15. True. If an athlete receives a red card, he or she must stay in the penalty tent for the duration prescribed by the race official.




Originally from: http://ap.ironman.com/triathlon/news/articles/2017/07/ironman-u-course-launch.aspx#ixzz4r240xIX3


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