Consistency Equals Success - CLOSED (Page 58)

I read Swim Speed Secrets by Sheila Taormina over the weekend. The general premise is that the pull is the most important element of swimming, and maintaining high elbows and and getting the forearm vertical as early as possible is critical to developing a strong pull. It sounds simple but from everything I've read outside of this book, it's like re-learning the stroke. Anyone else read this book and tried to incorporate these ideas?

32min swim at lunch, 65min trainerroad sufferfest angels

Jackie 02 03:05
Dave L 04 05:26
Mitch 05 08:12
Joe 06 7:50:44
Gabe 04 6:17:25
Dennis 03 02:53
Mark H 02 01:10
Dave C. 03 2:01
Beth 05 6:30
Brian 02 2:35
Jim 01 00:32
Mark Z 5 08:05
Ellen 01 00:40:31

Still training, but life is interfering with posting. Considering doing the Marble Falls HIM in 2 1/2 weeks. Going to ride the course this weekend. Known to be hilly, and I just got back to hilly territory. I will make the decision after this weekend.

Jackie 06 10:15:34
Dave L 04 05:26
Mitch 05 08:12
Joe 06 7:50:44
Gabe 04 6:17:25
Dennis 03 02:53
Mark H 02 01:10
Dave C. 03 2:01
Beth 05 6:30
Brian 02 2:35
Jim 01 00:32
Mark Z 5 08:05
Ellen 01 00:40:31

Adding last night's brick:

Jackie 06 10:15:34
Dave L 04 05:26
Mitch 05 08:12
Joe 06 7:50:44
Gabe 04 6:17:25
Dennis 03 02:53
Mark H 02 01:10
Dave C. 03 2:01
Beth 06 7:20
Brian 02 2:35
Jim 01 00:32
Mark Z 5 08:05
Ellen 01 00:40:31

Interesting article on minimalist footwear. I'm sure we have people on all sides of this debate so I'm curious to hear others opinions/experiences:

https://www.t-nation.com/training/truth-about-barefoot-training

My race is a week and a half a way and I want to practice transitions this weekend. Does anyone have any good videos or pointers for getting on and then off the bike? I was thinking I could set up a transition area in my yard and practice running in and grabbing my bike hop on ride around the block then transition to run. Is there a better way to practice?

Thanks,
Beth

Jackie 06 10:15:34
Dave L 04 05:26
Mitch 05 08:12
Joe 06 7:50:44
Gabe 06 9:48:15
Dennis 06 06:43:18
Mark H 02 01:10
Dave C. 03 2:01
Beth 06 7:20
Brian 02 2:35
Jim 01 00:32
Mark Z 5 08:05
Ellen 01 00:40:31

I've read the book and actually took a 3 hour class taught by Sheila in March 2014. I believe that her philosophy is sound and when I focus on the pull and feeling the water and the "s" stroke I do perform better in the water. My weakness is endurance and I hope to fix that with more pool time.

Not sure I would call it relearning the stroke. EVF (early verical forearm) and high elbows should be a goal of all of us.

Edited by trisuppo 2015-04-07 7:39 PM

I think you have a great idea and is what I would do if I was willing to spend time practicing transitions. Great job!

Adding this morning's 48' masters swim (I had to leave a few minutes early for work) and tonight's 1 hr trainer ride - TR "Ruskin".

Jackie 06 10:15:34
Dave L 04 05:26
Mitch 05 08:12
Joe 06 7:50:44
Gabe 06 9:48:15
Dennis 06 06:43:18
Mark H 02 01:10
Dave C. 04 3:49
Beth 06 7:20
Brian 02 2:35
Jim 01 00:32
Mark Z 5 08:05
Ellen 01 00:40:31

I messed around with it this morning and I definitely felt it in my shoulders and back more than normal. It was a challenge to stay focused and I could feel my form reverting as I fatigued throughout the workout. There's always something to work on...

Did you find Sheila's class worthwhile?

Short 42' run with efforts.

Jackie 06 10:15:34
Dave L 04 05:26
Mitch 05 08:12
Joe 06 7:50:44
Gabe 06 9:48:15
Dennis 06 06:43:18
Mark H 02 01:10
Dave C. 04 3:49
Beth 06 7:20
Brian 02 2:35
Jim 01 00:32
Mark Z 6 08:50
Ellen 01 00:40:31

yes - good to see the book firsthand and get her feedback as we were doing it. Would be better as a multi-day class IMO.

30' on the bike trainer last night.

Spent the last two days on our first college visits for our 16 year old. She'll graduate High School in 2016 and then off to college. Visisted a big school (Univ. of Michigan) and a small school (Kalamazoo College) to get a feel where whe might be comfortable.

Body was really fatigued adter last week and took Monday off and planned to do more on Tuesday. Left Quad started to cramp about 5 minutes into the ride and continued to cramp the rest of the time. Still sore this morning. Skipped my run this morning and will swim at lunch. Depending on how thigh feels may do an easy run tonight. It's all good as this is a recovery week for me.

As a public service announcement, Trainerroad released new cycling plans for all triathlon distances. They have added notes that direct you when would be ideal times to schedule your swim and run workouts so they work within the plan for cycling. I only looked briefly at the HIM distance plan. I'll look at it deeper later today and share my thoughts.

Jackie 06 10:15:34
Dave L 04 05:26
Mitch 06 08:42
Joe 06 7:50:44
Gabe 06 9:48:15
Dennis 06 06:43:18
Mark H 02 01:10
Dave C. 04 3:49
Beth 06 7:20
Brian 02 2:35
Jim 01 00:32
Mark Z 6 08:50
Ellen 01 00:40:31

Edited by trisuppo 2015-04-08 7:58 AM

Adding in Tuesday's runch.

My two cents about arm positioning is that the pull is extremely important as the setup for the pull should be focused on body positioning - head to toe. For those of us who are adult onset swimmers, body position is the most critical to becoming an efficient swimmer and I think word efficiency is the critical goal. There's a million different micro adjustments that swimmers make to improve times from the tips of the fings to your toes - over the course of a long open water swim few of these will make much of a difference. For me it's about the head and the hips. If I can gets these positioned well, then I will be more efficient and set up my pull to be more effective.

Jackie 06 10:15:34
Dave L 04 05:26
Mitch 06 8:42
Joe 07 8:42:54
Gabe 06 9:48:15
Dennis 06 06:43:18
Mark H 02 01:10
Dave C. 04 3:49
Beth 06 7:20
Brian 02 2:35
Jim 01 00:32
Mark Z 6 08:50
Ellen 01 00:40:31


Edited by JoePetto 2015-04-08 7:59 AM

Joe and I simu-posted

Jackie 06 10:16
Dave L 04 05:26
Mitch 06 08:42
Joe 07 8:43
Gabe 06 9:48
Dennis 06 06:43
Mark H 02 01:10
Dave C. 04 3:49
Beth 06 7:20
Brian 02 2:35
Jim 01 00:32
Mark Z 6 08:50
Ellen 01 00:41

Adding my swim from last night.

I was talking to an adult onset last night at the pool. I told him the same thing, the magic happens under the water. Yeah, high elbows breathing alternate sides, etc. but the most important part of swimming is what you're doing under water to propel you forward.

Jackie 06 10:16
Dave L 04 05:26
Mitch 06 08:42
Joe 07 8:43
Gabe 06 9:48
Dennis 06 06:43
Mark H 02 01:10
Dave C. 04 3:49
Beth 07 8:15
Brian 02 2:35
Jim 01 00:32
Mark Z 6 08:50
Ellen 01 00:41

Adding my swim at lunch

Mitch 07 09:12
Joe 07 8:43
Beth 07 8:15
Jackie 06 10:16
Gabe 06 9:48
Mark Z 6 08:50
Dennis 06 06:43
Dave L 04 05:26
Dave C. 04 3:49
Brian 02 2:35
Mark H 02 01:10
Jim 01 00:32
Ellen 01 00:41





Edited by trisuppo 2015-04-08 1:20 PM

Also, adding my swim at lunch.

Bi-lateral breathing is not a necessary skill when swimming (except when there are buoys on the opposite side), but it does demonstrate and promote balance.

Mitch 07 09:12
Joe 08 9:23
Beth 07 8:15
Jackie 06 10:16
Gabe 06 9:48
Mark Z 6 08:50
Dennis 06 06:43
Dave L 04 05:26
Dave C. 04 3:49
Brian 02 2:35
Mark H 02 01:10
Jim 01 00:32
Ellen 01 00:41

I have been awol - in the US for 2 weeks where I did absolutely no swimming or cycling, but did get in a lot of short runs of 5-6 km. I am adding in my runs from April 1-6. April 7 & 8 were lost in travel. Time to get serious about the cycling again and try to hang onto the short runs at the same time.

Mitch 07 09:12
Joe 08 9:23
Beth 07 8:15
Jackie 06 10:16
Gabe 06 9:48
Mark Z 6 08:50
Dennis 06 06:43
Dave L 04 05:26
Dave C. 04 3:49
Brian 02 2:35
Mark H 02 01:10
Jim 01 00:32
Ellen 01 00:41
Dan 06 3:19:11

I agree 100% with this article.

4 mile night run last night followed by 60' of aerobic endurance on the trainer this morning.

Mitch 08 10:46
Joe 08 9:23
Beth 07 8:15
Jackie 06 10:16
Gabe 06 9:48
Mark Z 6 08:50
Dennis 06 06:43
Dan 06 3:19:11
Dave L 04 05:26
Dave C. 04 3:49
Brian 02 2:35
Mark H 02 01:10
Jim 01 00:32
Ellen 01 00:41


Edited by trisuppo 2015-04-09 7:26 AM

Creaky knees limited me to 45' of easy spinning on the trainer this morning. Should have gone another 15' but I took the cue from my knee.

Mitch 08 10:46
Joe 09 10:18
Beth 07 8:15
Jackie 06 10:16
Gabe 06 9:48
Mark Z 6 08:50
Dennis 06 06:43
Dan 06 3:19:11
Dave L 04 05:26
Dave C. 04 3:49
Brian 02 2:35
Mark H 02 01:10
Jim 01 00:32
Ellen 01 00:41

I haven't read the book but as Mitch noted I always aim for EVF .. but as you noted after fatigue sets in I revert to non-EVF stroke - practice ... x3