Marinus' gang - Thanks to a great group! (Page 2)

Hughe;

If you want to search for local events in 2009, have a look at:
http://www.bcathletics.org/eventcal_rr09.htm

Only now can i train "ON" it as it is frozen.  But yes, i live a mile from the beach and often run on the multi-use path and do several open water swims during the summer.  Last year it was really cold (56F) most of June, so we found a smaller inland lake to swim in.

I'm way down in Tucson, AZ. It looked like most everyone else was much more north.

And I need to fix my profile so my name comes up, but it's Kristi.

Marinus,

 I live around the Main Street and king Edward area.  

 Thanks Hughe

Thanks Kristi. Being further south sound slike a good thing right now. We've been hit with quite a bit of snow. I'd trade you right about now. I've been looking at a few Iron Camps, and one is down your way.

July 18th, Joroinen HIM (Finland), so a loooooong way to go. I liked a phrase in a book I am reading, that stated this phase is the "patience" phase. I underatand exactly what is meant. We are now in Finland in Winter, so biking is on the home trainer (boring!), and running often in the dark. I try to concentrate on learning to swim. Very interesesting!

I plan a second "A" for 2009 in October, my first full Marathon.

Btw, I do not know why my data are not shown correctly, I need to check my profile...

They just finished the Ironman in Tempe last month. That was great to follow. There were live links online so I could follow all day. It was very inspiring. 

Good luck at training in the cold. I'm a wimp and even though I know it's warmer here, I'm still training in a gym most of the time. I am going on a bike ride (road) tomorrow. And I'll hit the trails another day this weekend. Hopefully it stays sunny.

Hey Bob, that is a great idea to video tape your self and then look at it.  You asked for advice on your stroke.  I am no coach by any means!!!!  I swam competatively for 9 and played waterpolo for another 3 years.  The water is my strong area.  

 One thing I noticed was your pull.  When you start your pull you want to almost start the same way as you would in breast stroke (obviously with only one arm at a time).  Above your head you want to make a heart shaped-reaching as far forward as possible (be sure you have cupped hand, this will cause more resistance, which in turn will move you faster through the water) pull and extend your arm fully all the way back to your knees.  Follow through.    It is tough explaining it through words.

 http://www.youtube.com/watch?v=mm-vSqlWmgs 

 Here they explain it a lot better:

 Reach forward

With each stroke, make sure you are extending your arm to its maximum length. Many swimmers place their hand in the water in front of their head and begin their underwater pull. Instead, concentrate on placing your hand in the water about 15 inches in front of you, and then reach forward an additional 6 inches by extending your arm from your shoulder. That little movement involving your shoulder (imagine you are standing and trying to reach for a ceiling just beyond your reach) can lengthen and smooth out your stroke for maximum efficiency.

 "Hourglass" pull

When you are pulling your body through the water with your arms, you want to maximize the amount of water pulled. Since the shortest distance between two points is a straight line, the last thing you want to do when swimming is pull your arm through the water in a straight line. Instead, practice an ?S? shape (a longer way of completing each stroke), so that if you were to pull both arms together simultaneously, the resulting path would resemble an ?hourglass? silhouette (this ?simultaneous silhouette? should also diagram your butterfly underwater pull). At the beginning of the stroke, the hand extends out, away from your body. Keep your elbows high. As you catch the water, curve your hand back inward toward your belly button, then out again by your hip as your hand exits the water.

  Finish the stroke

I hope this helps.  Hughe 

I need help with riding!! Whenever I get out on the bike and train I just pedal consistently.  Should I be doing sprints, hills etc.??  I am new at biking and want to get the most out of my training.  Today I biked for 1 hour and 20 minutes and I just kept it steady the whole time.  Is this good or can I be getting more out of it???

 How often should you fuel up when training?  Is and hour to long to go without eating a gel or some sort of bar?

 Thanks Hughe

hrose - depending on when your 'season' officially starts, i would say that just steady riding is good.  You want to build a solid base before you try and do sprints or faster spins.  Same in running, build the foundation before intervall work and such. 

If you are riding for 60-90min indoors, i would drink sports drink (Hammer HEED, my preference) about every 10 -15 min.  that would be about 3-5 miles on road.  A gel is good at about 40-45 min.   When i race Half iron (56M bike) i drink at that interval, use gel every 45 min and chew some bites of power bar every hour.

HAPPY NEW YEAR EVERYONE!  

Happy new year Marinus! 

My short term goal is to be back in good running shape for a running cruise that I am taking at Feb 1st.  As for races...I plan to do the Robbie Burns 8K on Jan 25th, the Chilly Half on Mar.1st and the Around the bay on Mar 29th.

My medium term goals ...Muskoka Long course in June

Longer term... the Niagara Falls Marathon in October.

I think my biggest challenge will be getting back in the pool.  I find it really hard to talk myself into swimming when the weather is so cold!

I agree with you completely about finding balance in life.  This is my resolution for 2009...finding more balance in life.

Cheers!

Hi again group. As seen by your comments, there is always a lot of questions about swimming and swim drills. As I said earlier, my recommendation is normally to seek out a master's swim group. But as an addition resource, I'll offer up other material here for you. Please understand that since this is not used under supervision, you agree to use it on your own authority.

Having said the usual qualifying conditions, I have uploaded onto my web site a few drills and a 6 week set of drill. This is taken from a good resource and provides some good basic help, but it is quite generic. So some individual modification is likely necessary. if you have any specific questions or need, please just let me know.

To access it, go to my web site at http://www.tri-coach.ca. On the left side index under the "Contact Us" bar you'll see a blank box. Click on that box to get to the page. I've left it a bit hidden as it's meant just for this group. The Drills and Weeks link to scanned JPG images from the original source. Do a "Save Target As" to download it for viewing.

Enjoy!

Marinus,

 Thanks a lot for putting the swimming work out plan up on your web page.  I am going to try it out.  

Hughe

Thanks Marinus

Now that all the holiday excuses are behind us, it's time to get down to work. I know that goes for both myself and my wife. We both were on the trainer Saturday letting Coach Troy turn our legs to jelly. And Sunday was a nice 14km run along the snow lined streets of Richmond BC. Did I mention I am tired of the snow already?!? I will mention that she is now training for her first Ironman. We'll be doing IMC together this year.

I'd like to post an article with some good strength training information. I know I've offered a bit on this already, but I still think you'll find this interesting.

http://www.active.com/triathlon/Articles/Mark_Allen_s_12_Best_Strength_Exercises.htm

I also thought I'd put up what my weeks worth of training look slike. This fits my commitments and other obligations.

Monday:
AM: Optional swim - steady 1500 - 2000m
PM: Pilates class

Tuesday:
AM: Strength
PM: 10km pace run

Wednesday:
AM: Masters swim group
PM: Spin class

Thursday:
AM: Noon time 8 - 10KM run.
PM: Until March I am in an evening Curling league.

Friday:
AM: Masters swim

Saturday:
Bike: Either spin indoor or ride outdoor, depending on weather. Occasional short 20 minutes run to get in a brick.

Sunday:
Long run. Right now 16 - 20km

Marinus,

 I second that notion about being tired of all the snow.  Removing it all has become a part of my daily workout.   

I am super pumped, I had a crazy long night at work last night but stuck to going to the pool this morning (not gonna lie but I almost bailed on the swim this morning but then I thought about how I would explain why I skipped on my swim, couldn't do it). Glad I went, for once I had the pool to my self, guess everyone was scared to go out in the snow.  Did my first swim today off the new swim plan you put up Marinus.  It was great, not a long distance by any means but a great starting point to build up on.

 This group is great, even though I don't know anyone of you, I feel like I can't let the team down.  

 Train hard everyone.

Pool workout today - agreed having a lane or pool to yourself is great.  It is my day off of work, so i didn't have to fight the early morning crowds.   Nothing special, no drills, just 1000yd steady swim in 24:43.   I was consistently around 2:30/100 after a 2:04 start.  For me that is good.   Just trying to get solid workouts in and mix it up everyday.  Rest the muscles that i worked the day before.

Steve