TriAya's Group: SHUT like dog on steak, sorry! (Page 33)

Hi gang!

Well, I've gotten in some pretty good wralking lately - and am even starting to see some improvements in my speed (please don't laugh when you look at my blog - )  baby steps, right?

I'm actually over 50% now for my Jan goal  (yes, I know Jan is more than 50% over - LOL)

don't you hate it when life gets in the way?

So, since I'm here at work and things are definitely winding down - not even really sure why I'm here to be honest - a couple of meetings here and there to transition knowledge (oops, I digress)

Anyway, a while back there was a request made to learn more about using fins and paddles while swimming (if memory serves me correctly, it was Leslie that made that request)

To be honest, it's been so long since I've had formal coaching that I don't feel qualified to speak to the subject, but, I did some research and here are some reference links that may provide some guidance

http://swimming.about.com/cs/flippers/a/swim_fins.htm

http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=74

http://swimming.about.com/cs/swimequipment/l/aa_swim_gear.htm

http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=1351

Two pieces of good news:

#1:  I went to the dr. yesterday and I feel 200% better. 

#2:  I BOUGHT MY BIKE TODAY!!!!!!!!!!!!!!!!!!!!!!    I am beyond excited!!  I have been looking forever for a entry-level road bike that I could be happy with.  I bought a KHS Flite 300.  I attached a picture at the bottom of the page.

Here are the stats:

It's going to be great.  It's all black (like the photo) and I added red pedals and water bottle cages.  I'm a huge Georgia fan, so I think it's pretty badass.  I go for a specialized triathlon fitting this weekend.

(bike2.jpg)

YAY! Happy healthy Manatees, that's what I like to hear!!! Yippee!

Laura, so glad you're 200% better, and as for your bike ... DROOOOOOL ... and I agree with Shawn, he/she definitely needs a name!

Leslie, you ought to post summa doze hillbilly healin' tips ...

Bethie dahling ... you are AWESOME. And wralking builds a GREAT base!!!

Erin--so glad you're improving too, and yes, easy on the swim. Have fun with it. Be a duck. Paddle. Pssst ... I haven't forgotten your pedal stroke drills ...

Shawn, Will, Renee--HUGE HUG and HIGH FIVE!!!

This is the best team ever.

HECTOR!!! Where are you? And how are you?

Pedal Stroke Drills

Pedal stroke drills (I do each of these for 5-10 min during a long, easy-to-moderate ride). You can also google "pedal stroke drills" and get some good ideas). I usually finish with "putting it all together" to have a great pedal stroke at high cadence for the last 15-20 minutes of such a ride. In pedal stroke drills you can do one leg at a time, or do both legs at a time but just focus on one leg at a time.
 
- Clock drill: focus on one segment of the "clock" at a time, and even better (though pedal with both legs) focus on one leg at at time.
11-1 pushing the toe forward
1-4 power phase: really maximizing the downstroke
4-7 finishing strong but staying smooth into the upstroke
7-11 recovery: relax the foot but don't let it weigh heavily on the pedal (if you're fairly advanced, you can practice your upstroke as well)
 
- Unweighting drill: this is actually a focused 7-11 drill. As the other foot pedals down, focus on making the recovery foot very light, like there is a thin layer of air between foot and pedal.
 
- Circles drill: pretend there is a marker sticking out to the side of your foot, and you are drawing circles on a big sheet of paper. Try to make the circles as round and even as possible, and the pressure of the "marker" as even as possible throughout your stroke.
 
- Soap bubble drill (variation on above): your pedal stroke is taking place on the inside of a large soap bubble. If any part of the pedal stroke is jerky, it will pop the bubble. You want to ride very smoothly on the inside surface of the bubble.
 
- Locomotive drill: Pretend your pedals are attached to long horizontal bars, as are the wheels of a locomotive. This drill is done at fairly high resistance. You want to power the bars and the locomotive as much as possible without jerking the bars around or wearing on them.

 Oh, I will reach my goal.  I probably won't exceed it by much b/c I really did set a goal that was difficult for me, but I WILL meet it! 

Oh, a name, I love to name things.  I'll have to think about that one.  I want to come up with something good!

Great positive talk today!

Thanks for the swim tips, Beth, and the cycling info, Yanti!  Once my kids get off my legs  and leave me alone for a while I will sit and read/watch thoroughly!

I actually got outside twice--short bike ride and also a run!  Feeling better, for sure.  You want my hillbilly remedies?  OK, my faves (sorry if I am reapeating anything)....

Hillbilly Tea- Squeeze juice from one lemon, add fair amount of honey, pinch of cayenne and pinch of powdered ginger (or grate fresh ginger or add ginger juice).... then add hot water.  Drink.  Adjust honey to taste, make it palatable so you enjoy it.  The recipe actually calls for whiskey or moonshine....so add that if you want the true kick!  I am having another cup tonight just in case.

Sock treatment: (not hillbilly, but based on the holistic principle of hydrotherapy):  Soak feet for 15 min in hottest water you can tolerate.  At same time have 100% cotton socks soaking in ice water nearby.  Wring out socks, and put on feet (yes when they are wet).  Cover cotton socks with 100% wool socks and go directly to bed.  You will never sleep better, your feet will end up warm and toasty, and you will feel amazing in the morning.

he did stop by the bilsters briefly today - his schedule is CRAZY lately!

Terri!  Keep hope! 

I know it's tough, but give it time and follow the prescribed treatment, it will get better (not as fast as you want it too - trust me, I totally understan that )

we're here for you!

wow! very interesting

I will have to give it a try  sometime - really you go to bed with wet socks on?