On 5 April, Enric will see if he is fit enough to finish ‘the world’s coolest marathon,’ a race that gathers only fifty adventurers every year. He has been training for several weeks now at -24 degrees Celsius inside a refrigerating chamber with a BH Duke pro indoor cycle.

Watch this TV show and listen to what he says about the race in the refrigerating chamber of the frozen food company where he is training. ‘Bears and your freezing sweat’ are the most dangerous things, he says in this video… Without a doubt, Enric is made of a special material, as is the BH Duke, which stands up to the most extreme conditions.

Before having it at home, I used it during a photo session for BH Fitness in Lanzarote earlier this year. What I like most about it (and what made me choose it as a training machine) is that you can adjust both position and geometry. I can adjust it so that the angles and measurements are just like those of the GC Aero, or I can make it look like the G5 in just a few seconds.

In addition, the bottom bracket axle is much narrower than in other indoor bikes, so it feels more like a traditional bike.

I’m going to use the BT Aero in all kinds of trainings, from recovery sessions to short yet intense training sessions. And if the weather is bad out there, I can stay home and don’t need to mount one of my bikes on roller, which is a time waster.

Fitness machines like the BT Aero are a very good choice for a triathlete, because you can control what you’re doing, especially in tests or special types of training.

I’m using it a lot these days, about four days a week, for I can’t go out with my bike yet. When I get well again, I’ll use it two days a week or so, depending on my weekly training plans.

For now, with the BT Aero I can train in the right position, with the intensity I need and without the risk of setbacks in my rehab process. This is very important now, before I can begin to get on my bike and hit the road again. When I get well, this machine will be the perfect complement to my outdoor training. Thank you so much BH Fitness!

Nicholas Ward

So what do I do? I have to say I don’t do specific recovery work apart from the regular exercises or training sessions. Actually, I take this kind of events as ‘hard training.’ Of course, they’re physically exacting in a way a regular training session is not. But, basically, they’re sort of more intense training.

My goal is to try and recover as soon as possible, but I never set tight deadlines because each athlete has their own pace. Besides, competing in Australia is not the same as competing in, say, Madrid. Travelling abroad affects recovery work.

Generally, I do light recovery work for five or six days – increased volume and lower intensity. I also do some swimming in the recovery period because it isn’t that tiring, and I eat well. If you burn off 5,000-6,000 calories, you can eat almost everything you want. I follow a low saturated fat diet, though, but working out like I do, I can eat what I want.

The Israeli race was really tough. Since it took place on a hot day, you had to drink plenty of water and eat well. The return trip wasn’t an easy one. I departed at 5 a.m. and arrived in Madrid at 11 p.m. I didn’t even think of training or doing recovery work, I just remained seated on the plane and then queued up in the migration line at the airport…

Then for two or three days you have to see how you feel. If I’m fine, I try to train more intensely. During racing periods, there’s little time to train and many adjustments to make. Recovery work, on the other hand, is crucial.

I’ll tell you more about all this next week. I’ll write about how to recover when you travel by plane, physiotherapy, going to the gym… In sum, about what I do following a very tough race.

Mario Mola.

Naeth has always used treadmills and steppers in her trainings since she began competing. The Canadian triathlete uses fitness machines at least three times a week. And she loves the Stepper SK. Apart from its ‘outstanding features,’ the machine is ‘user-friendly and easy to use.’

Naeth thinks fitness machines are essential in any triathlete’s indoor training. ‘Training regularly is a must, and training with strength and aerobic machines really helps to build physical and mental strength,’ Angela says.

‘I’ve learned that training regularly is key to boost your performance. And my latest weapon for this is the Stepper SK. With it I can focus on my leg muscles while avoiding injuries from running on hard pavement. Also, it helps me escape the swim-bike-run routine. It’s an all-in-one fitness machine!,’ Angela adds.

Likewise, a bad diet plan can spoil your training, whereas a healthy diet will make your training easier and improve your performance.

How many times have you heard that breakfast is the most important meal of the day? Today, the triathletes of the BH Team will tell you what their ideal breakfast is before a training session.

Nicola Spirig

Before training I have…

My breakfast varies with the type of training and the time of day. If it’s early in the morning and my training is not too hard, I just eat a banana and I have a real breakfast later. But when I go out late and my training sessions are tougher, I have some bread or corn flakes.

Why all this stuff for breakfast?

Well, these foods have high carbohydrate levels and are easily digested. Yoghurt or cereals are more difficult to digest. Bread provides the energy I need and is easy on my stomach.

Angela Naeth

Before training I have…

I usually eat one or two energy bars before swimming because they’re easy and fast to digest.

And after training I eat…

My real breakfast comes later and consists of eggs, avocado, toasted bread and fruit.

Fernando Alarza

Before training I have…

Breakfast is not the same every day. I take a different breakfast depending on the training of the day and dinner the night before; if I had a carbohydrate-rich meal, I try to take a light breakfast.

You must always remember that breakfast is a very important meal. You have to take in all the nutrients your body needs during training.

I usually have some toast with butter and jam, or two turkey and cheese sandwiches. I may want to have one or the other option. And I always drink a cup of low-fat milk with cereals and chocolate, plus orange juice with sugar.

Why all this stuff for breakfast?

I have a breakfast that includes all the nutrients my body may need during training: carbs in the bread or the sandwiches, sugar in the jam, the chocolate and the sugar itself, proteins in the turkey, calcium in the cheese and the milk, and fat in the milk, the butter and the cheese.

Mónica Torres

Before training I have…

Generally, I have low-fat milk and muesli before training. Before short training sessions, I drink a Herbalife nutritional drink.

Why all this stuff for breakfast?

Because this kind of breakfast has low fat levels, is fast to digest and is healthy.

Reto Hug

Before training I have…

I do my first training session of the day on an empty stomach. I perform better this way. And I really enjoy post-exercise breakfast.

And after training I eat…

I have bread and home-made jam, in-season fruit and a cup of tea.

Likewise, a bad diet plan can spoil your training, whereas a healthy diet will make your training easier and improve your performance.

How many times have you heard that breakfast is the most important meal of the day? Today, the triathletes of the BH Team will tell you what their ideal breakfast is before a training session.

Catriona Morrison

Before training I have…

Before a long training session, which requires a lot of energy, I have oats and honey, bananas and almonds for breakfast.

For shorter or lighter training sessions after breakfast, I take things that are easier to digest, like home-made bread toast with honey, nut butter or jam.

Why all this stuff for breakfast?

Well, what you take for breakfast depends on the time and duration of your training session. The two different breakfasts I’ve told you about provide all the energy I need while avoiding a stuffed belly.

Hektor Llanos

Before training I have…

If I go out training early in the morning and don’t have much time, I take a light breakfast just to stave off hunger: yoghurt (soy), fruit or toast.

And after training I eat…

After a full training session, I have a full breakfast.

Here’s my typical breakfast:

Fruit (300-400g)

Soymilk (200-400g)

Cereals (organic, sugar-free, 75-100g)

Bread, olive oil

Occasionally, a cup of coffee

Why all this stuff for breakfast?

This breakfast has all the nutrients I need to start off to a good day.

Nicholas Ward

Before training I have…

My breakfast will vary with the type of training in the morning and what I’ll do the rest of the day.

Sometimes, when I go training early in the morning or before short training sessions, I have a very light breakfast. Some other times I just drink a coffee and eat a banana or an energy bar.

And after training I eat…

Back from training, I like to have a good breakfast, with healthy, low-fat, varied food:

Mix of wholegrain cereals (oats, muesli, Weetabix, corn flakes…), honey, soymilk or low-fat milk

Fresh or freshly squeezed fruit with protein powder supplements: kiwi, orange, banana…

Black coffee, toasted wholegrain bread, healthy cold meats or egg for proteins (chicken or turkey breast, soft cheese or low-fat cheese)

Jam or Nutella spread

Why all this stuff for breakfast?

Before a long or exacting training session in the morning, I have breakfast before going out. I have cereals, fruit or just a black coffee, that is, a light breakfast so as not to be on a full stomach.

I have a variety of breakfasts, one for each type of training: Some training sessions require more food than others.

In fact, Triathlon Indoor by BH Fitness, made up of indoor cycle BT Aero, treadmill RT Aero and vibration plate ST Aero, is one of the most popular ranges with triathlon enthusiasts.

The indoor cycle stands out for its 20% shorter bottom bracket. Besides, the handlebar can always be lower than the seat so as to resemble more accurately the position on a triathlon bike.

Professional training plans

The bottom bracket change, which got favourable feedback from lots of fans who visited the BH Fitness stand at ISPO, is not the only improvement that got praise in Munich. The change in the software of the RT Aero was much appreciated, for it can now be set for series with four custom goals: distance, time, heart rate and incline. You just enter your desired goals and the machine controls the rest and workout times. The series were programmed by a certified personal trainer.

The Sports Edition software in the ST Aero, one of the most intuitive on the market and featuring the largest number of functions, now includes specific exercises for triathlon training. The combination of these exercises with the ST Aero triple plane motion ensures work on nearly 100% muscle fibres, compared to 40% of other plates.

More info on this range at bhfitness.es/ingles

It doesn’t matter if it rains or if the temperatures are excessive, or if there is a lot of wind… Adverse meteorological conditions increase the possibility of injury or accidents. The day of the race, you will be giving it your all, rain or shine. But during training season, you can easily avoid risks by training in a safe manner with fi tness machines in your own home.

2. Reinforce the muscles that suffer the most

Every triathlon trial requires the use of certain muscle groups, at great intensity. With the vibration platform you can train them in a selective manner. Without the need for voluminous multi-station machines. Take advantage of the multipliers of the vibrations in order to reinforce the muscles that need it the most.

3. Work the proprioception

Surely you have heard talk of training in imbalance, proprioception exercises… surely the excellent results achieved with these simple techniques have called your attention… and surely you didn’t know that it was so easy to have a table of routines compensated for preparing for triathlons. The ST Aero vibration platform from BH FITNESS off ers you specifi c exercises for the proprioception, thought out for preparing tri-athletes.

4. Stability and feeling

Enjoy 100% perfect stability and a sensational feeling with the indoor cycling bike. As opposed to the traditional roller, BT Aero off ers a greater stability, up to today, its feeling is very similar to the one achieved with a racing bicycle.

5. Customise the training conditions

With the indoor cycling bike you can select the hardness of each training. You can increase or decrease the intensity of the brake at any moment. You can mark down goals for time, distance or pace. Defi nitively, you can customise the conditions of training without leaving the house.

6. Space and preparation

The indoor cycling bike has double the benefits in front of the roller: it’s shorter than a race bicycle, which occupies less space and is always ready to be used. And additionally, it avoids damages and readjustments that one way or another arise upon using the bicycle over the roller.

7. Train in elevation without leaving the house

No longer will it be necessary for you to have to move to be able to train on elevation. With the running belt, you can train with all types of elevation in a simple manner. In addition, you could customise the profile with inclines at lots of degrees, as you desire, and through a distance or time that you deem appropriate, all with just the push of a button.

8. Preparation through series

The RT Aero running belt comes equipped with trainings by series in which the improvements are quicker, more consistent and more evident. With the series you get the organism used to responding to the different demands that will be demanded later in the competition in the different types of triathlons.

9. Absorption

Tired of joints getting crushed on the hard asphalt? Carry out your training over the running belt, the absorption of which will allow for the joints of the legs to suffer less, and for them to be in better condition for the day of the trial. Take care of every detail, and every detail will take care of you.

10. The grand champions complete their training with fitness machines

It must be for something. As such, what are you waiting for in order to follow them? Being a champion requires talent. It requires effort. But it also requires one to train with adequate means. Imitating their movements is only in the reach of a very few.

But improving one’s own results is within reach. The grand champions complete their training with fitness machines. So, if you wish to improve your results, what are you waiting for in order to imitate their preparation?

First you have to choose the part of your body you want to target (arms, legs, or mid section) and manually set up your training variables: frequency, amplitude, and time.

Stand on the machine as shown in this poster and start working out. If you feel uncomfortable, adjust your position (move forward or backward, bend or stretch your knees, etc.) until you feel comfortable again.

Rest for as long as you stand on the plate (30-60 seconds) and immediately afterwards do the following: In the middle of the training session (4 to 5 sets), rest for 4 or 5 minutes. And remember you should leave 48 hours between sessions with both tri-planar and oscillating plates.

As a specialist in cardio and strength training machines, BH Fitness has developed a full range of BH HI POWER vibration plates. For information and personal guidance, visit BH Fitness and ask the experts.

Amplitude is another factor to take into account. It is the maximum distance the plate moves vertically per vibration, or the peak-to-peak distance measured in mm.

In the high-end products within the range of BH HI POWER vibration plates YV20RS (watch video) and YV30RS, you can set the amplitude at a low 1-2 mm or at a high 3-4 mm. The higher the amplitude, the more intense the training. But be careful, higher amplitudes are for people weighing over 90 kg or for well-trained athletes.

Along with frequency (Hz) and amplitude, time is a variable you can adjust in machine settings. A repetition set for toning or stretching will not last more than 60-90 seconds in tri-planar motion. On the other hand, with oscillating movement, the series will last 3-6 minutes (repetition time increase must be gradual), with 1-minute recovery between sets.

Relaxation sets can take longer, because they are low-intensity sets and strength is not involved, your muscles are relaxed and the effect of vibration on your body and organs is more indirect.

Daily sessions will consist of a maximum of 8 to 12 repetition sets with tri-planar motion and 3 repetitions with oscillating platforms. You can do all the repetitions in the same position or varying the muscle groups you activate.

Remember that the maximum number of repetition sets you can perform is 8 to 12. If you do 8 repetitions on your legs you cannot do another 8 in your arms. Adding up all sets, they must not exceed 12 a day. Start with 8 to increase them gradually as you feel comfortable.

In our next issue, we will describe the steps you must take when you first stand on a vibration plate.