Matt Gilmartin's Group- CLOSED~ we're swimming! (Page 10)

Cheating?  Not at all!  That's the only way to do lap swimming (short of doing a flip turn).  Concentrate on streamlining your body when you come off the wall- you'll find your swimming improves as you get your core engaged.

I've been using a Garmin Forerunner 305 for a couple of years now, and I love it.  For $214 you get a LOT of features.  This is far and away the most used GPS by triathletes.  Previous to my Garmin I had a Polar which is nice because the HR strap works at a frequency that most gym equipment sees.  If you want the overall best though, I think I'd recommend the Garmin.

Mary, I'm glad you made it back!  Looking forward to helping you complete that first race!!

I probably should have gone to the doctor sooner.  After a trip to urgent care last night because of an issue in my eyes that I had an infection in both eyes probably caused by a sinus infection that I've been playing host to for going on 3 weeks now.  Nothing a 2 week course of antibiotics can't handle. 

Feeling better already, just can't wear my contacts for a week or so until my eyes stop swelling. 

Glad to know everyone is on the road to recovery.

There was an ad placed on the base website that they were looking to field the 2012 Base Varsity Triathlon Team. They stated that they were looking for "serious, currently competing, experienced competitors". Of course I didn't qualify on any of those requirements! I e-mailed the POC back and forth a few times and asked if there was a JV team so I could train with like-minded folks. He said there was no such team.

Fast-forward a week or so and I'm getting ready to start working out with my cycling coach and tell the local tri-store owner about the team they are forming on base. He tells me I should put in an application. I told him that I wasn't exactly what they were looking for. He stressed to me that I should at least put in an application and the worst that would happen would be that I don't make the team due to lack of experience.

I put in an application and was very up front with my "experience". Well lo and behold, I get an e-mail yesterday that starts off

" Warkhawk Team Members,

Congratulations on your preliminary selection to represent Joint-Base XYZ on our Varsity Triathlon Team!"

SERIOUS!?!?!

So now I'm wondering what I actually got myself into and thinking that getting cut from the team is not really the worse thing that could happen! I met with one lady that is also on the team and she said that even though she is fairly new to tri's (2 Sprints and 1 Oly) that she mainly just wanted to get some coaching and training out of it. 

We have our first meeting on Monday to discuss:

1.  Overview of Varsity Sports Program 
2.  Brief Personal Introductions 
3.  Discipline Coach Introductions 
4.  Team Structure and Composition 
5.  Team Annual Event Schedule Discussion 
6.  Team Triathlon Uniform Decision 
7.  Team/Individual Training and Goals 

OH MY! WHAT HAVE I DONE??? (although I'm still kind of excited that I might be on the team)!

So very excited for you-----and looking forward to living vicariously through you!   Sounds like the opportunity of a lifetime!

Today was the first session for a tri training clinic series that I signed up for---it's run by the organizers of the DC Triathlon and the Nation's Triathlon here in DC.  It was an enjoyable morning---lots of generic information for beginners (allot of stuff that we've covered here, actually), though I found that I was one of the only participants who hasn't done a tri yet---most in the group have already done a few sprints, olympics, and even a few had a half-ironman under their belt.  One of the topics that really hit home for me was the importance of implementing a strength training routine in addition to the cross training (something that Matt has already been emphasizing with us).  One of the speakers was a runner/coach who has done more than 150 marathons and really had some interesting perspectives when it comes to preparing for the runs---definitely a "less is more" approach to avoid overtaining injuries.  Here's a link to his book if you're interested in learning more: 

http://www.amazon.com/Smart-Marathon-Training-Without-Yourself/dp/1934030740/ref=sr_1_1?ie=UTF8&qid=1325987428&sr=8-1

It was very motivating to be in the company of local triathletes and I was really struck by what an intense, Type-A bunch they were!   Feeling motivated, I came home and knocked out an Iron Girl Spinervals workout on my bike and also spent some time putting together a healthy dinner menu for the family this week.  Feeling very positive and encouraged about this traithlon training endeavor!

Yesterday was a long day, went for a 9.5 mile run in the morning and ordered my wife's new bike in the afternoon.  She said she couldn't sleep last night because she was too excited about her bike!

Today is chores around the house, and then a bike ride later (sans wife...till next week!).  I'm a little sore after yester day, but feeling good overall.

Nice run Gator.

Busy with family stuff this weekend. So didnt get the work in as planned. Will have to kick it up next week to keep my momentum going.

Thanks sb.

I'm starting a swim plan to get me in to a sprint distance swim in a few months, I understand what most of the drills are, but what is a "scull" drill?

Wendy, is that 40 feet by 20 feet?  That's pretty tiny!

As far as your time, I'd estimate that to be 2:36 per 100 yards.  Honestly, you're in pretty good shape (and that's the truth).  You're not going to scare Michael Phelps out of the water, but you've got a good base to build on.  Are you doing flip turns?  If you're new to them they might be slowing you down.  Remember too, when you're racing in open water you will have the benefit of wearing a wetsuit which will make you wicked fast.  

And to answer the question "what time am I looking for overall"- I think you can guess my answer will be "your best, of course!"

Seriously though, if you want to compare yourself to other athletes, look at the races you want to do this year.  Then go back to the previous years results and see the kinds of #'s that others put up for times.  You can visualize what you'll need to do to accomplish your own goal.  Great start- keep us updated!

Mariah~ there's only upside to being involved in this kind of stuff.  They often pick people based on attitude and spirit too, so good luck!  You're going to be great- keep us updated!

Robin, awesome story- thanks for sharing.  I'm glad to know I'm not the only devotee of strength training.  It's critical to success in this sport (and every other sport).

catiek - 2012-01-08 1:28 AM Matt and everyone,Just a question on kicking when swimming (as opposed to when I kick while I am running.. ). I need to improve my kick and am not too sure how to go about it. When I am in training and doing some kicking laps (excuse my complete lack of technical language) I seem to fall to the back of the group. How do I get my kick a bit stronger so I am not lagging behind the others?

Catie, without seeing you kick I am not sure what your mechanics are like.  I can tell you the following about kicking:

1) Initiate the movement from your hip flexors, not your calves.

2) Get your feet as parallel with your body as possible.  Think of making a "straight line" with your leg into your foot.  As a human being, your feet are 90 degrees from your body to help you stand up.  You don't need to stand in water though- you need to cut through it as fast as possible and be streamlined.  This is a challenge for many people, but probably the one that will make you immediately faster.

3) Kick drills- do them, and do them a lot!  Freestyle, backstroke, breaststroke, and dolphin kicking will make you stronger.

4) Strength train.  Quad extensions, hamstrings, glute/ham curls, and calf presses will make you strong.

5) Get a pair of Zoomers- they will improve your kick immediately.  Trust me on this, I'm a loyal user!

Aaron,

Watch this video.

http://www.youtube.com/watch?v=maKyg4hy6Io

April, excellent question!  I was hoping someone would bring up bike fitting and bike basics soon

As far as training is concerned, definitely play with the levels.  I'd suggest doing some higher levels to get your HR up periodically.  The big thing to focus on initially is keeping your cadence up (that's fancy-speak for RPM's).  Try to keep your cadence above 100, and your cardiovascular system will thank you for it.  Ride a lot- the bike is probably the most fun part of a tri, and it's also where you can make the biggest gains because it's the longest of the 3 disciplines.

As far as seat height, you want approximately a 170 degree bend in your knee.  I don't expect you to pull out a protractor, but keep in mind you don't want your leg totally straight, just close to it at the point where the pedal is at it's lowest.  This discussion could take 100 posts, so I'll wait for questions to come in before I start rambling :D

I also want to recommend everyone in this group get the Joe Friel book "The Triathlete's Training Bible".  It's the 101 of triathlon training and contains mountains of good stuff!

http://www.amazon.com/Triathletes-Training-Bible-Joe-Friel/dp/1934030198/ref=sr_1_1?ie=UTF8&qid=1326077861&sr=8-1

Hmmm---I still fall in the category of rare individuals who absolutely DESPISE the bike.  I'm trying to be open-minded about it, though. 

So give it to me straight---is my a$$ supposed to hurt this much or should I look for a new saddle?

Hmmm---I still fall in the category of rare individuals who absolutely DESPISE the bike.  I'm trying to be open-minded about it, though. 

So give it to me straight---is my a$$ supposed to hurt this much or should I look for a new saddle?