Gray Guys/Girls Masters Focus Triathlete Forum (all levels welcome)--CLOSED (Page 20)

No gain = 5 points  (maybe about 0.5 lb lost)

workouts =703 minutes= 21.10 points

_________________________

        26.10 points 

Better week this week and had a good swim yesterday.  Still doing 25 yd repeats but I think I had a little power! I could actually feel the water on my hand and forearms.  W00t W00t!!  Thanks Scott!!

Pounds lost: 2= 20 points

No gain= 5 points

232 minutes training: 8 points

Total: 33

Heading to the gym now. Wind chill is still single digits so no outside run for me.  Will catch up on posts later. Looked like lots of interesting new material up!!

700.4 minutes workout - 23.3 points

0.7 pounds lost - 7 points

No gain - 5 points

Total 35.3 points

It's early in the morning here and I still use my fingers to count, but I think you shorted yourself a couple points.

703/30 = 23.4

Plus 5 should be 28.4?

You're already kicking our collective arses but we should know precisely how big a can of whoop arse you have opened! 

2 pounds lost = 20

No gain = 5

400 minutes = 13.3

38.3 for the week. Finally a good week!

Hmmm, how about if we change the premise of the question from 'swim cord' workouts to 'dry land' workouts?

From that you may suspect that I am not a fan of swim cords.  I have a couple reasons for that position.  First, for the most part, you get the resistance you get.  You can 'pre-load' the bands to marginally increase resistance, but for the most part, you get whatever the bands provide.  You can double the bands, thereby doubling the resistance, but that is kind of a pain.  The simple reality is that 'one-size' does not fit all.  Of greater concern however, is the way swim cord resistance applies through the 'stroke.'  Because of the nature of rubber band resistance, the resistance level increases exponentially through the length of the stroke - the resistance at the 'beginning' of the stroke is different than the resistance at the 'end' of the stroke (with swim bands, the resistance at the beginning is lower than at the end where the resistance is greater).

Another problem I have with swim bands is that they just don't allow you to accurately mimic the freestyle stroke - EVERY SINGLE swim band instructional video I have seen advocates a high elbow - that's good - but they further advocate the elbow even with the shoulder and the shoulders FLAT.  This is not an accurate representation of the freestyle stroke and it works on the shoulder muscles while ignoring the back and core muscles where true freestyle power comes from.  Everyone has heard me say that I think the single most important aspect of the freestyle stroke is body rotation.  Yet, with swim bands it is very difficult to recreate realistic body rotation.  In my opinion, that leads to significant technique flaws that you tend to carry back into the water.

Back when I was swimming, we used a device called an Exer-Genie.  Unfortunately, they have fallen out of favor because they are somewhat expensive ($230.00 retail for the swimming variant - http://www.exergenie.com/why-exer-genie/swim-training/), especially as compared to $25 swim bands.  The advantage to an Exer-Genie is that the resistance is variable from 0 up to a couple hundred pounds if memory serves.  More importantly, the resistance is equal throughout the entire range of motion - resistance through the first foot of motion is exactly the same as resistance through the last foot of motion.

Another advantage of the Exer-Genie is the way the device works, you are essentially pulling a rope through a resistance device so as you pull back, the rope is shortened on the other side. It very effectively mimics the freestyle swimming stroke and provides an excellent drill to develop a balanced and EQUAL stroke as the action of one arm impacts the other arm - just like real freestyle.  With swim bands, the two arms are independent from each other, meaning as you pull with one, it has nothing to do with the other arm - that does not approximate the freestyle stroke.

I think dry land workouts have their place.  However, I believe it is imperative that the athlete use the proper equipment and proper technique.  I am not convinced that swim bands are the best equipment choice.

The final thing to consider when looking at dry land workouts is the time involved.  Most amateur triathletes are time limited.  If that is the case, then I think the athlete needs to be in the water swimming.  Dry land workouts, done properly, are indeed beneficial to increase strength which leads to increased turnover rate and increased speed.  However, if time is short, laps in the pool will trump everything else.

Just my humble opinion.

I am back from a week of no exercise, lots of food, etc.  It will take me awhile to catch up on the thread!

2.5 lbs gained = -25

75 minutes of exercise = 2 points

Total points = -23

Hopefully can get things back on track again.

weight gain 2 lbs = -20
w/o minutes 265 = +8.8

total of -11.2

Looks like the 2 lbs I lost last week found their way back.  And I missed a couple of workouts - I'm sure that didn't help.  I'm starting a new training plan this week to prepare for my duathlon in April.  A little more riding and less running although I need to try to keep the run mileage up some for the races in Feb and March.
Janet

Have decided to brave the cold this morning and bike to work.  We'll see how it goes.

THANKS!!