Matt Gilmartin's Group- CLOSED~ we're swimming! (Page 24)

There was a snowstorm in western Nebraska but it missed us. 60 miles away they had 9 inches of accumulation. The roads were clear yesterday and it was about 39 degrees. I absolutely didn't want to sit on the trainer and I was going to change my back tire on the tri-bike to take it out on the road but just really wanted to go for a run. I headed out on the gravel road and went farther than I thought. That's one of the problems with an "out and back route" - at some point you have to turn around and go back!

I have snowshoed before and I know there is no way I could do 13 miles in them. At least not in the same day!

Matt,

I had a few questions about the Zoomer's. I'm going to order a pair today and first, which ones would you recommend? I saw the Z2 and the Gold and didn't know if there was one that was better than the other one.  Also, I am going to be swimming an average of 2x per week and wondered how often I should use them. Are they something that you use every swim or just during certain drills? I am going to be strength training for the other days on legs and shoulders (which is really my weak spot). Do you recommend any paddles to build up shoulder strength? The pool has kick boards and pull buoys but I didn't see any paddles. Thanks!

Steve

Steve,

I'd recommend the gold Zoomers since you're a novice swimmer.  You'll find that they isolate your quads and enable you to have a really strong kick.  Definitely use them every session and you'll notice results quickly.  The best thing about them- they also help improve your bike and run through leg strength.  Try to do at least 500 yards per session (that's 10 laps/20 lengths).  

Paddles- I'm a big fan of the Speedo paddles.  This is the set that I have:

http://www.google.com/products/catalog?pq=zoomer+gold&hl=en&tok=tOuDkOD2GmiIMpXIAMCkpA&cp=10&gs_id=13&xhr=t&q=speedo+paddles&safe=active&gs_upl=&bav=on.2,or.r_gc.r_pw.r_cp.,cf.osb&biw=1280&bih=681&um=1&ie=UTF-8&tbm=shop&cid=13288246386241319943&sa=X&ei=1BMwT6uOIqSesQLw-ryVDg&sqi=2&ved=0CHIQ8wIwAQ

Made it to the pool this morning after having a lengthy internal debate about whether or not I should go (both of my children were up last night and I only ended up with about 1-1.5 hours of sleep by the time the alarm went off this morning at 0400). I ended up going and am glad I did. Unfortunately, I got the last workout in the stack and it happended to be the WRONG workout, so I was doing soemthing totally different from everyone else! Didn't matter though, at one point in the workout it said "Wait for Coach to start time trials", so I just fell into line with them when they started the TT.

The first wone was a 400 TT. There were 2 of us in a lane and I held the lead during the entire TT. Only problem was that I miscounted and ended up with a 350 instead of a 400...I only figured it out since the other swimmer in my lane kept going after I thought she was finished and I know that I did not lap her. Coach said that he would adjust my time and came up with (estimated) 6:52.

We then swam a few "slow" laps and did another 200 TT. I made sure this time to count properly so I wouldn't mess up again. I stayed ahead again and finished my 200 in 3:26. Coach then told me that he felt pretty confident with my adjusted 400 time since my 200 time was exactly half, so that's what he put in his records.

We're taking our kids to a dive shop pool this afternoon so they can get some wetsuit time. The pool is a salt-water pool, so it should be better than chlorine, right? We'll still make sure we wash the suits when we get back home.

That's about it here, at least for the moment. Might try to squeeze in a run after we leave the dive pool, but we'll see how the swim with the kids goes first!

Happy Training!

Mariah, those are pretty good TT times!  I hear you about early morning confusion though.  I cannot count until I've got caffeine pulsing through my body.  This is a big reason I rarely wake up early to go swimming anymore.  Nonetheless (and in spite of my slothiness)- good job!

Hey Robin (Okay, I have just re-read this and it is aimed at anyone who wants a long (sorry) read about my post-race feelings on the whole event),

You asked about transitions.  Well, I spent a fair bit of time in there so I might know them more than an experienced triathlete... Mostly making sure that I was following all the rules and doing things in the right order.  Here is my blow-by-blow:

Get out of the water, run up the 'shoot', take off goggles and cap - crap that hurts with dry hair - wet your hair before the swim next time, keep running to the transition area... where was my bike again?  Helmet on repetitiously muttering "helmet on before taking my bike off the rack", dry my feet with my 'foot towel' then put on my socks and shoes, take a suck of water, suck on the honey (gross - don't do it), gloves on, shirt on - race number to the front, then unrack the bike and head for the start of the ride, don't get on the bike until I see the 'mount' sign (bright yellow, you can't miss it)...  Ride like hell! 

... dismount at 'dismount' sign, run to the same place my bike was racked - where the 'expletive' did I rack my bike!, rack bike, helmet off, suck of water, run towards 'run start', F$$!!! my gloves are still on!, back to bike, take off gloves, run back to start of the run.... start running, crap my legs are sore... vomit up sea water and the honey I sucked  before the bike.  Start walking... see the finish line in the distance... start running, back straight, shoulders back, head high... finishing line is getting closer... Finish!

I am so glad that I went to the Tri Clinic the day before the race.  The lady did a walk through from before the swim starts through the swim shoot, then into the bike transition area, how to rack your bike the day before, what to wear and bring on your ride, how to get out of transition and onto the road.  Then how to get back into transition and rack your bike again.  She then walked us through the bike shoot onto the road for the run.  We got a hand-out list of all the things we need to bring the next day to put in transition with our bikes.  She also told us things about where to wear your timing chip (on the left so your bike chain doesn't get caught up) and wrist band on the right (no idea why).  She taught us about 'wave starts' and explained where to find our wave start information.  It was really invaluable information that she gave us.  When it finished we did a walk through from the swim to the bike transition, out of transition, back into transition and then out where we would start our run.  I think this just helped to cement the process a little more.

She told us to make three piles before we went to bed that night.  One pile for everything we need for the swim, another for the bike and the last for the run.  I did this and it made getting ready in the morning super easy.  She taught us how to lay out our piles in transition - Large towel down first, helmet with straps facing up so you can put it straight on your head, gloves in the helmet so you don't lose them in the grass, sunnies with the arms already open so you can just pop them on your face and a small towel (hand towel or face washer) on the top to clean and dry your feet before attempting to put socks on.

Things I wasn't prepared for:

• Being swum over the top of;
• Being kicked in the lady parts during the swim (got bruises where bruises should not exists);
• Oysters on the rocks - cuts to the palms and feet are still a bit sore;
• Forearms to the face during the swim;
• The awesome feeling when you see the finish line is just there ---------------->;
• The increase in stamina due to the encouragement of strangers as you plod along in pain;
• The massive sense of pride when you cross the line and the announcer says 'Coming over the line is Catie Kidd' and the crowd cheers, claps and whoo hoo!'s you.

My advice, go to a tri clinic before your race and ask questions.  Talk to the bike transition guys if you have questions, check your helmet fits properly and is up to standard (here it has to be Aust. Standard ##### number something and they check it before you can put your gear in transition); lay out your three piles the night before, don't suck on the honey - I don't care if it makes you ride and run faster - it tastes horrible both going down and coming back up.  HAVE FUN and savour every moment of your first race.

Catie

Thanks for the report from the tri clinic. I wish my first tri would have had one of those. I learned a lot of things to do AFTER I struggled in the transition. Most of these suggestions would have helped a lot. For me, it wasn't about the time that I wasted in transition but the frustrated feeling I had when I left the transition area. Of course that quickly faded from my mind once I realized how tired my legs were! Great job on completing the first of (hopefully) many triathlons!

I am so glad that we were offered the clinics and made the time to go along to the clinic.  I think for the next race I will sign up again.  I am sure different people give out different hints and tips with the transition, which is something so foreign to non-tri people.  Once you are in there with people everywhere rushing around pushing past you it can be a little daunting.  It wasn't easy like I thought it would be - pretty much thought it would have been a case of put on my helmet and grab my bike... forgot about things like shoes (which require dry feet), sunnies, a sip of water etc.

Congrats on your race.  You'll always remember the first one.

Transition is always tough because you're breathing hard and it's tough to remember all that stuff when you're in the midst of everything. 

One thing I always try and do is get to the transition early and rack my bike on the end.  That way I see it right away and it's easy in, easy out.  If I can't get to transition early enough I write on my arm with a permanent marker the number of racks in I put my bike.  Then I usually tape a bandana or something unique to the rack so I know where my spot is.  I also use the marker to write things to myself like "shut up legs."

I always practiced my transitions and made sure to do it in the same process every time.  Then on the last stretch of the swim or the last mile of the bike I would visualize myself going through all the motions of the transition. 

Steve, LMAO- great story.  Quite honestly, I think bilateral breathing (I'm going to call it BLB going forward) is kind of overrated IMHO.  I'd say I spend 95% of my practice time doing it, then when it comes to racing I almost exclusively breathe to the right.  It's way more natural for me to go right, and I don't really think about it in races.  If you're drinking a lot of water, skip the BLB stuff.  Work on your mechanics, the time spent will give exponential dividends compared to time spent working on BLB.

Matt, I've got some questions about swimming for you.

1.) My wife says I don't kick enough when I swim, is a 6 beat kick needed?

2.) I don't think about breathing at regular intervals, i just breathe 'when needed' when I swim.  Should I start to develop a set breathing schedule?

Are you having issues in the water that your wife sees?  Are you sinking, or getting shoulder aches from overworking?

As far as kicking, it's really a mixed bag.  Truthfully, about 90% of your propulsion will come from your upper body.  The advantage to having a strong kick is that it keeps your body parallel with the top of the water (as opposed to sinking), it gives you some propulsion, and it's "technically" correct to kick.  That being said, one of the secrets of triathlon is that most people kick very little when racing.  Why?

1) The fact that a wetsuit gives you so much buoyancy means that you don't need to kick much to keep your body straight in the water.

2) A lot of folks want to save their legs for the rest of the race

3) Perceived rate of exertion goes up when kicking hard- you're going to burn more energy moving your legs.

So why would I be an advocate for kicking?

1) It's a great way to warm up your legs for the rest of the day.

2) The little bit you kick is going to be more than many of your competitors, giving you a small advantage.

3) I feel more natural in the water while kicking.

4) I'm also faster when I have a reasonably strong kick.  When I'm in a sprint I'll go full-bore into a powerful kick since the distance is so short.

That being said- are your hips sinking?  I know you come from a running background, and no offense, but runners tend to have awful swim kicking ability.  A 6-beat kick IMO is totally unnecessary, but dragging your legs along doesn't help you at all.  Tell me more about what she saw, or if she just thinks it's "incorrect" not to kick.

Glad to hear that. I am not good at breathing to the left either. I will practice it some just in case, but it's just more natural to the right and now I worry about it so much.

I forgot to mention too- there is a huge sighting advantage to BLB in open water.  Even if you're only going to the left every 10th stroke, it definitely helps your navigation.   Still, don't sweat it too much until you're feeling good about everything else in the water

We swam tonight, and I had my wife look at kick and relative body position.  She knew something was off, but couldn't find the words for it.  We went www.swimsmooth.com and found some helpful tips for both of us, and words for what she was trying to say.

Apparently, my kick is a 4-beat kick and I tend to scissor instead of a full range of motion.  

We also found out that I'm a recovering 'Arnie' and she 'Kicktastic' according to their Swimmer Types. http://www.swimtypes.com/

I'm working my kick and realize it is going to be limiting factor for swimming.  My wife is the exact opposite, she needs to work on using her upper body and develop a better catch and pull.

Everyone's quiet lately!!!  

I had to replace most of my swim equipment as my bag went missing.  Most notable purchase was the new TYR streamline kickboard.  It's not like any other kickboard I have used before~

http://www.amazon.com/TYR-Streamline-Kickboard/dp/B004VXUZSO

So far it's so different than a traditional kickboard that I'm not sure I like it or not yet.  I will say the sensation is totally different, and my quads got a great workout.

Does anyone else have some feedback on the Zoomers yet?  I picked up a new pair of gold ones last night, they are my single favorite piece of training equipment.

I got the Zoomers Z2 which is slightly modified fin. They give me a fantastic work out.

 I went with the Z2 because of the attributes listed in their chart below.

The site seems like it has a ton of information.  I really like their Mr. Smooth animation, it's helped me visualize what a good form should look like, and where my body should be in the water at different times during the stroke.

My wife has an extremely strong kick while I have a strong pull but weak kick. So, we're going to work on her developing a stronger pull, while I work on a strong kick.