Corona guidelines & Trainingen

Despite being driven into isolation due to the Corona-virus we all want to stay healthy and happy. Of course your TC would like to help a hand, and I will see what I can to the coming days. But first and foremost it is important to know the exact guidelines, also with regard to training. Therefore, I have put the most important guidelines in order. We implore you to stick to these guidelines, not only for your own health & safety, but also that of the people around you!

General Guidelines

-Stay at home as much as possible!
-If you do decide to go out, keep a distance of 1,5m from others.
-Wash your hands regularly!
-When you sneeze or cough, do so on the inside of your elbow.
-Use paper handkerchiefs
-Don’t shake hands.

Further information (EN): https://www.gov.uk/government/collections/coronavirus-covid-19-list-of-guidance

General Guidelines with regard to training

-All events, trainings, or meetings are cancelled till at least 1th of June.
-Train alone!
-Make use of indoor-training possibilities: a tacx, wattbike, treadmill, weights, or use your own bodyweight!
-If you do decide to go outside, this is still true: Train by yourself! Also try to avoid crowded places.
-Limit your intense workouts, and make sure you recover well – intense training loads also put a load on your immune system, meaning you are more prone to contract viruses. A sufficient recovery keeps you & your immune system healthy, and so less susceptible to viruses. Eat healthy, drink enough liquids, rest sufficiently.
-Be extra careful for (overload) injuries

Additions

Cycling: -Don’t empty your nose on the streets – use a paper handkerchief.
-Use a buff, shower directly after training, eat healthy, drink enough liquids, rest sufficiently, so your body has an optimal recovery.

Swimming: -Do not go swimming in the open waters.

Sites (dutch)
NOC*NSF: https://nocnsf.nl/wat-doet-nocnsf/sport-en-maatschappij/coronavirus-en-sport-veelgestelde-vragen

NTB: https://www.triathlonbond.nl/over-ntb/nieuws/coronavirus-en-maatregelen-ntb-2/

KNWU: https://www.knwu.nl/magazine/kan-ik-gezien-het-coronavirus-nog-buiten-fietsen
KNZB: https://www.knzb.nl/actueel/nieuws/bericht/1000048629/update_coronavirus_en_activiteiten_knzb/

Runner’s World: https://www.runnersworld.com/nl/training/looptips/a31551543/covid-19-corona-virus-hardlopen-immunsysteem/

Training
Dirk is still posting the running workouts on the excel sheet.

Alternative ideas:

Use the materials you have at home: a tacx, wattbike, treadmill, weights, or use your own bodyweight during e.g. a yoga training or a fun HIIT! Core & stability (e.g. yoga) is very important to your workouts, but also strength & conditioning (e.g. HIIT) will help to improve your triathlon performance!

Here are some youtube videos to get you started:

-Swim exercises GTN:
(easy/medium) https://www.youtube.com/watch?v=megCSTJxSPs

(easy/medium) https://www.youtube.com/watch?v=CpCGQig8_iw

-Core & flexibility (medium): https://www.youtube.com/watch?v=NFOAd2KZPAU

-Core (swimming) (medium): https://www.youtube.com/watch?v=k5Q36UmuEuk

-Exercises (running) (easy/medium): https://www.youtube.com/watch?v=ROCwc3O9SBI

-HIIT GTN (easy/medium): https://www.youtube.com/watch?v=fxx2Uc0AjFk

-Just CORE (intense): https://www.youtube.com/watch?v=glxrwC9zsHY

-Other home workouts:
Strength & conditioning (medium): https://www.youtube.com/watch?v=CYD7f5b_qj4

HIIT cardio (easy) https://www.youtube.com/watch?v=yv2XE_Ut3KU

OR: Read the latest TT on https://www.tritanium.nl/en/reading-material/