Ernesto's group (5th season) - Closed (Page 11)

JoePetto - 2012-12-28 9:59 PM Out in Western Mass where the temps are dropping to single digits. Despite my piriformis, plan on spending the day on the slopes in single digit windchill and another 6" of new snow. Will be fun to track it on the 910xt. Kids are in ski school all day and the wife will be swimming. Been a lifelong skier, but tomorrow should be some old school cold NE skiing. If someone could add a 30' run for me I'd appreciate - I am ipad limited right now.A couple of folks posted about TI and their swimming issues. The last discipline I started was swimming and I had a real fear of the water. During a TI clinic, I realized that I had repressed a near drowning experience at age 5 - talk about issues!!! Can't say enough good things about TI because it gave me a foundation and skill set to build upon. TI is very martial arts/yoga/zen in approach - practice makes perfect. This is not always suitable for type A triathlete types like me who want results. That said, you need to think about how you learn and what works best. I tried TI videos and books to no avail, but the two day clinic with video analysis was worth its weight in gold. As I said to my wife, a life long swimmer, it was never so mentally fatigued.For me my swim phobia was always about breathing and not getting that next breath. Eventually and after reading some of the TI forums I was able to diagnose my problem. It wasn't the inhale, it was the exhale. I learned that I didn't need to exhale fully to take that quick bite of air. I learned thos from the simple drill of bobbing up and down as I walked through my lane fully embarrassed. TI got me through my first sprints and Olys, but it will not prepare you for open water in a group. The only way to practice this is to do it, rinse and repeat. In my first OWS event swim, one of my competitors did not make it out of the water while his family waited for him. We never knew why we lost him, but the experience still haunts and pushes me forward. There are recent times when I panic in the water still and this I have learned is brought on more by pangs of performance anxiety than true fear of drowning (a huge accomplishment in itself). My point here is that for us unnatural swimmers (not Andy ) the swim remains a challenge and as I dream of my 2014 IM I am still worried about it.So, savior every victory and accomplishment and there will come a time when 625 yds, becomes 1000 yds and then quickly 2000 yds. The amazing thing about getting the "swim" thing is that you can literally double or triple your output in a matter of days. Define your limiters and work to remove them.

Joe,

So sorry to hear about the racer who did not come out of the water.  I have a fear of swimming and drowning from some childhood incidents.  I agree the TI will not prepare anyone for a OWS.  I will have to drive pretty far to do a open water swim in something other then the ocean.  My one and only OWS was in a lake and it was a disaster.  I was the very last person in the water and I felt like all the spectators were watching me while I panicked and dog paddled around while being beat in the face with all the chop. My biggest challenge is also breathing.  I plan on hitting the pool as much as work and time will allow me before my first sprint in March.  I hope someday to be able to do a full Ironman...best of luck to you in your training.

When reading your other post about drills and your tendency to slow down when breathing, it made me immediately think of a certain drill.  I'll try to describe it for lack of a video:

You'll be swimming with one hand all the way forward and the other on your hip/thigh, rolled onto your side with your head up, the position you'd be in during a breath.  You can vary the distance, but you'll be in this position for anywhere from 2-8 kicks, then you'll do a half stroke while rotating through the water and onto your other side.  So now your other arm is all the way extended and the previously extended arm is at your side.  You'll repeat your 2-8 kicks and get your breath, then roll back to the starting side.  Do this all the way down and back.  Remember when rolling from one side to the other to allow your head/face to stay down and roll under water with your body, don't try to keep your face above water when doing the transition from one side to the other.  Think of it as a super slow motion freestyle with a long pause in the sideways breathing position with extra kicking.

Hope that helps!

Edit:  Here's a video I found that essentially demonstrates the drill:  http://www.youtube.com/watch?v=p0ePIQb7bXw&playnext=1&list=PL5384CCD53BF744AC&feature=results_main

I plan on volunteering for the IM in Racine WI this year so that I can get a guaranteed spot for the same race in 2014. I hear that these true IM races sellout quickly so the best way to get your spot is to volunteer. And people that I've talked to say it is a very eye opening experience to volunteer and watch one if you've never done one before. You can learn a lot about the transitions if you get a spot in one of the transition areas. I hear the volunteer positions fill up quickly as well so I'll have to be ready when volunteer opens the beginning of April.

Does anyone else have any experience/stories they can share about volunteering?

I'll let others weigh in - but I believe that is they way we have addressed it in the past.  Get 30 minutes in a specific discipline (S, B or R) in a day and get a point.  

ClimbingGonzo,

This video is GREAT! The TI program has similiar drills but nothing like this exact one! I know breathing is not going to come over night!  I swallowed a lot of water today and got frusterated a few times because I have a hard time looking to the side and grabbing a quick bite of air...that is my hardest thing to do, because as soon as I am back with my face in the water I almost feel like I am *out* of air.  I will do this drill on my next trip to the pool! Thank you so much for finding it and sharing it with me!

Today team ride, pretty cold for Texas standards but bearable. 53.5 miles in 2:50:20

Mitch Swim 5 - Bike 17 -Run 23 - Rest 4 - Total 45 Time 34:19:41
Matthew Swim 12 - Bike 11 - Run 11 - Rest 4 - Total 33 Time 41:15:51
Mark Swim 4 - Bike 10- Run 11 Rest 7 Total 25 Time 22:17:00
Jackie Swim 0 - Bike 4 - Run 20 - Rest 5- Total 24 - Time 37:50:51
Jim Swim 0- Bike 7- Run 15 Rest 5 - Total 22 -Time 16:57:14
Ernesto Swim 2 - Bike 9 - Run 11 - Rest 8 - Total 22 - Time 28:08'18"
Charlotte Swim 1 - Bike 8- Run 7 Rest 3 Total 20 (To Goal: 10) Time 12:00 (To Goal: 8:00)
Gabe Swim 0 - Bike 8 - Run 9 - Rest 11 - Total 17 - Time 18:35:28
Joe Swim 9- Bike 5 - Run 3 - Rest 1 - Total 17 Time 11:12:12
Chris Swim 0 - Bike 0 - Run 13 - Rest 8 - Total 13 Time 11:57:41
Samy Swim 1 - Bike 0 - Run 10 - Rest 8 - Total 11 Time 8:03:23
Andy Swim 2 - Bike 0 - Run 8- Rest 12 - Total 10- Time 6:52:47
Barry Swim 1 - Bike 2 - Run 2 - Rest 7 - Total 5 - Time 2:58:52
Scott Swim 1 Bike 0 - Run 1 - Rest 2 - Total -2 - Time 2:

6 easy miles in prep for 16 miler tomorrow.  Also added Charlotte's update from the old forum.

Mitch Swim 5 - Bike 17 -Run 23 - Rest 4 - Total 45 Time 34:19:41
Matthew Swim 12 - Bike 11 - Run 11 - Rest 4 - Total 33 Time 41:15:51
Mark Swim 4 - Bike 10- Run 11 Rest 7 Total 25 Time 22:17:00
Jackie Swim 0 - Bike 4 - Run 21 - Rest 5- Total 25 - Time 38:48:07
Jim Swim 0- Bike 7- Run 15 Rest 5 - Total 22 -Time 16:57:14
Ernesto Swim 2 - Bike 9 - Run 11 - Rest 8 - Total 22 - Time 28:08'18"
Charlotte Swim 3 - Bike 11- Run 11 Rest 6 Total 25 (To Goal: 5) Time 15:01 (To Goal: 4:59)
Gabe Swim 0 - Bike 8 - Run 9 - Rest 11 - Total 17 - Time 18:35:28
Joe Swim 9- Bike 5 - Run 3 - Rest 1 - Total 17 Time 11:12:12
Chris Swim 0 - Bike 0 - Run 13 - Rest 8 - Total 13 Time 11:57:41
Samy Swim 1 - Bike 0 - Run 10 - Rest 8 - Total 11 Time 8:03:23
Andy Swim 2 - Bike 0 - Run 8- Rest 12 - Total 10- Time 6:52:47
Barry Swim 1 - Bike 2 - Run 2 - Rest 7 - Total 5 - Time 2:58:52
Scott Swim 1 Bike 0 - Run 1 - Rest 2 - Total -2 - Time 2:

I saw that there are some other folks from NJ here.  Im always looking for someone to train with. If interested, hit me up.

Secondly, I was very happy with myself this morning  after dragging my butt out of bed early enough to run 6 easy miles before the snow started. Since Im up in 'them thar hills' we get more snow than the rest of the state.

Cheers.

Second consecutive day of bike-run-bike fun. This morning it was 15k ride to the running club, 15k run and 15k bike ride back home. 2 points (we only can claim 1 point/day for a particular activity) well deserved.

Mitch Swim 5 - Bike 17 -Run 23 - Rest 4 - Total 45 Time 34:19:41
Matthew Swim 12 - Bike 11 - Run 11 - Rest 4 - Total 33 Time 41:15:51
Mark Swim 4 - Bike 11- Run 12 Rest 7 Total 27 Time 25:17:00
Jackie Swim 0 - Bike 4 - Run 21 - Rest 5- Total 25 - Time 38:48:07
Jim Swim 0- Bike 7- Run 15 Rest 5 - Total 22 -Time 16:57:14
Ernesto Swim 2 - Bike 9 - Run 11 - Rest 8 - Total 22 - Time 28:08'18"
Charlotte Swim 3 - Bike 11- Run 11 Rest 6 Total 25 (To Goal: 5) Time 15:01 (To Goal: 4:59)
Gabe Swim 0 - Bike 8 - Run 9 - Rest 11 - Total 17 - Time 18:35:28
Joe Swim 9- Bike 5 - Run 3 - Rest 1 - Total 17 Time 11:12:12
Chris Swim 0 - Bike 0 - Run 13 - Rest 8 - Total 13 Time 11:57:41
Samy Swim 1 - Bike 0 - Run 10 - Rest 8 - Total 11 Time 8:03:23
Andy Swim 2 - Bike 0 - Run 8- Rest 12 - Total 10- Time 6:52:47
Barry Swim 1 - Bike 2 - Run 2 - Rest 7 - Total 5 - Time 2:58:52
Scott Swim 1 Bike 0 - Run 1 - Rest 2 - Total -2 - Time 2:

In my opinion it would be fair to award points for race SBR regardless of time. It seems strange to do a fast sprint tri and not be able to get even 1 point for it! Other than that 30 min is 30 min and we have to draw the line somewhere.

Went for an easy 10km run this morning, trying to stay at Maffetone's Max Aerobic Function - 129 for me. Interesting...

What I liked.

• Another day out for a run. Cooler Aussie summers day here today. around 20 dec C, overcast and humid
• The pace felt like I could run all day

What challenged me

• the course I normally run near home is not flat - a few hills (but not a lot of roads to cross) and so it was very slow on the uphills. Had to walk three times to keep get back to the magic number (downhills were great )
•  At times the pace felt like I was jogging - which made me feel like I was running differently - not sure about that
• looking at my garmin all the time to watch the heart rate (I've since set the alarms for my next run)
• Was definitely the slowest I have done this loop

Anyway, I'll give this a go. The worst that will happen is that I'll run and ride slowly for a while (and enjoy it), the best, that he's right and my aerobic base will improve and my times drop in racing.

This afternoon I'm heading in for the Tri Club's OWS session. Typically is around 1500m mixed up between laps and navigation, deep water start, short sprints etc. It's a blessing to live on the coast (though we don't get the skiing)

I'm off work for another week, so looking forward to some good base sessions.

Greg

Friday off,

Sat bike 2:30 followed by run 45

Sun run 1:40 followed by bike 1 hour

Monday swim 45 I got lucky by my work and they gave us an extra day off that isn't normal

New years (tues) bike 1:20 in am and 40 min run pm.

It is hard to keep your HR low in the beginning. I still struggle at times to keep mine down but I've noticed huge improvements and can really see the payoffs so stick with it as much as it is painful to see your pace/mile is slower than what you normally are used.

Saturday- Morning Jog then work all day

Sunday- HM Run, then relaxing bike in the afternoon

Monday- 40 mi bike, 5 mi run (super slow)

Tuesday- Run 5 mi