{"id":34293,"date":"2015-10-08T03:10:13","date_gmt":"2015-10-08T07:10:13","guid":{"rendered":"http:\/\/wanderlust.com\/?p=34293"},"modified":"2015-10-09T16:38:17","modified_gmt":"2015-10-09T20:38:17","slug":"music-to-make-triathlon-training-fly-by","status":"publish","type":"post","link":"https:\/\/wanderlust.com\/es\/journal\/music-to-make-triathlon-training-fly-by\/","title":{"rendered":"Music to Make Triathlon Training Fly By"},"content":{"rendered":"

Sage Rountree will be teaching\u00a0at our Wanderlust 108 events in Miami<\/a> (Oct. 17) and Nashville<\/a> (Nov. 1). Join us for a mindful triathlon including\u00a0a 5K run\/walk, yoga, and meditation.<\/span><\/em><\/p>\n

Training for a swim-bike-run triathlon means many hours of repetitive motion. While you can\u2019t race with music, it can be an enormous help as you train. And the songs that uplift you during your workouts can be useful in the race itself, as you can carry the music in your head to help you find the right pace at\u00a0the start, keep a steady rhythm in the middle, and push through to a strong finish.<\/span><\/p>\n

Music Strategies for Training<\/h3>\n

If you\u2019re training over the winter or in a rainy climate, you\u2019ll probably be putting in many hours on your bike trainer. Nothing breaks up the monotony of a long trainer ride like music. (For safety, don\u2019t use earphones while riding in open traffic!) Choose channels you enjoy to help keep you motivated and present\u2014and to help you develop a regular, steady cadence.<\/span><\/p>\n

For example, to set a good rhythm for climbing in a low gear, choose tracks with a steady tempo between 60 and 80 beats per minute, and sync your pedal stroke to the music. (Use the second hand on your watch to estimate beats per minute or use an <\/span>online calculator<\/span><\/a>.) For cruising, look for tempo around 90 beats per minute. And to work on an efficient pedal stroke, spin in an easy gear at 100\u2013110 beats per minute, focusing on a smooth stroke cycle with no bouncing\u2014no matter how much you like the song.<\/span><\/p>\n

Choose a station you like and develop an approach to every song: change your gearing every time there\u2019s a key change; gear down and stand during each chorus. Be creative, and the time will fly by.<\/p><\/blockquote>\n

You can also use music to alternate your trainer workout. This works well when you\u2019re putting in wintertime-based miles and just need time in the saddle. <\/span>Choose a station you like and develop an approach to every song: change your gearing every time there\u2019s a key change; gear down and stand during each chorus. Be creative, and the time will fly by.<\/p>\n

Here are a few stations that have been inspiring my bike training lately:<\/span><\/p>\n