Tri/tbay group - CLOSED (Page 4)

Good Day to everyone,

We have a couple of topics of discussion to address so we'll go down the line.

Swim Breathing- It is not imperative that you bilateral breath and if you did not grow up a swimmer more than likely one side is more natural than the other. Practicing to bilateral breath is a good thing, but its not the end if you can't. As to breathing, like the swim stroke there is a timing to it. Go to swimsmooth.com and look at what they are showing in the animation, I can explain it but will be easier to see it and work on it at the pool. But make sure on your breathing your not holding your breath, you should be exhaling as you stroke through the water. Either by mouth or nose, most use the nose to exhale either way works. You want to have your lungs emptied for the next inhale, if you are holding your breath or not getting the exhale properly done and your still trying to exhale as you need to breath it is impossible to execute the stroke timing properly.

A couple of drills and it might be easier if you have fins on to do these. 1) Hands to your side with a light kick action you can do this on a count of 3-5 or whatever helps with timing. Work on hip and shoulder rotation the head will follow, don' lift the head your hips will sink. Just do some repeats of this motion and see if you can get the feel of the rotation and breath timing. Don't over rotate either you should be able to see someone standing on the side of the pool not looking at the roof of sky. 2) Now implementing the arms, you will go with a single arm leading for a count of 10 and then do a swim stroke to transition to the other side while you preform the breathing action. Keep the fins on and just go nice and easy, you'll know which side is your natural side, may take a some work to get the other side to feel as natural. 3) Bobs- we do this with our young novice swimmers have them hold onto the side of the pool and submerse their head just below the surface, breath out and raise up slightly and breath and repeat several times. Also helps in gaining an understanding on timing.

Also when watching the animation take note of the vertical forearm position, this is your paddle and you want to make every stroke as affective as possible. Capturing and holding as much of the water molecules as  possible for the longest amount of time.

CO2 is the simplist make sure you get the 16g size the smaller ones don't have enough CO2 to inflate a tube with one cartridge.

David message that area you found that is tender, make it hurt a little you've got to get that muscle tissue to relax.

Andrew you mentioned legs, I have a feeling your what me might call a tail dragger, try to work on your feet position toes should be pointing back not down, and try to develop a kick which will help in overall body position.

Sarah, good to hear from you. Since sprints are what your focused on working on your speed is very important. Even though your runs are only 5k or so you will still need to do some runs of 5-6 miles or more. And you can work in some track type workouts, 400's 800's repeats is the way to go. So your on the right train of thought. Same goes for your swimming, most sprints are 400-800 yards/meters in length. But your basic workout should be at least 1200-1500 regularly. Maybe up to 2000 is fine on occasion, hopefully your able to swim at least 3 times a week, we all should be doing that by the way. And in the same way as track repeats/intervals you will begin to implement some speed work. They can be sets like: 10x50, try swim these at about 80-85%, and give your self about .30-.45 seconds rest, 6x100 if 2:00 is your 100 time work on being able to do a set of these at 1:50 or better, .45 seconds rest.

So a workout might look like this:

400 warm up do some easy tempo swimming do some drills here as well.

2x200 at 2:00 per 100, working on setting the tempo for your workout

6x100 hold 1:45-1:50, leave on 2:30. At first this might be tough to make all of them but thats the intent. Or it could be easy and you need to adjust your times.

200 easy to finish

1600 yards

Let me know what you think on the swimming animation and any questions that might come to mind. 

Good feedback on the swimmer animation. Great concept.

Hello to everyone, hope the week has gone well. Herve and David, the paddles are a great assett and yes until you have used them a few times your arms will fatigue. Try to emphasize a complete stroke motion. Really trying to push the paddle past your hip to a full arm extension. This is where you will find the need to have good tricep strength it will be a bit harder than you think its going to be.

Hopefully I'll get in all 3 spors this weekend, time is tight but I'll give it my best shot. David I guess its your turn for bad weather. Spring is near so we have that to look forward to.

Talk to you all soon.

Good Day to you all, thought I'd better get back to getting something on here and get us back on the first page. Justin thanks for the info. This is a good example of how the start of a race might go if you rush the start and get HR up to quickly and begin to struggle. It can really impact how the remainder of the day can go. But no worries there is plenty of time. Continue to work on your pacing thresholds to where a swim like this will become more comfortable. I see plenty of tri swimmers around town who are very comfortable at a single speed and can go forever like that but when the time comes for some speed the same thing happens. So keep at it still do your long swims, but begin to get more workouts with intervals. It will get easier.

The last few days have been pretty good for me training wise, I have gotten in some good workouts. Did an 11 mile run on Sunday AM, felt that one. First time over 6 miles since the marathon in December, so better get back into the habit of the longer runs more frequently.

February is just around the corner, everyon's first events should be selected and your working towards that.

Greetings All,

I hope everyone's training is going well. I have been taking it easy this past week and will be back at it soon. I am looking at some later season races and will have to make decisions as registrations often close early for the popular ones.

The weather is drying up here a bit so I hope to get a long ride in tomorrow. And, I did get some new running shoes I need to break in!

It is nice to read the other posts here and see what everyone is doing for workouts.

Cheers!

David

Hey David, glad you got some new shoes. What kind and why did they fit you to that shoe? Also try to paper enter as often as you can, it'll save you some money. Active.com is what most events use for registration but there is a processing fee, exampe it was $20.00 for my registration in the the Half Ironman at Disney. Many events also have a paper entry form that can be used.

If anyone is looking into doing an event, look at the event website and check last years or so results. Sometimes it will give a confidence boost to see where you might place and you'll also get an idea of the times for each distance. I know my first seasons events just knowing what was a general time really helped my mental preparation.

Have a good day.

Greetings all -

I managed a 39 mile ride today as the weather is really decent. I managed some climbing on shorter hills so my legs are fried now. Speaking of climbing, I have another bike technical question. I am riding a Trek road bike with 3 rings on the front sprocket. I am eventuallt going to purchase a TT bike with only 2 rings. How much difference in climbing will I notice and will it be more difficult? Is there any particular gearing I should be training in order to make the transition or will I have to just get used to the new gearing?

The shoes are Asics GT 2150 and I was tested for my pressure points, filmed on treadmill and tried several pairs. The guy that worked with me is a distance runner and really took his time. The store was recommended by a tri club member here. I really feel comfortable in them and will let you know how my first run in them goes!

I hope everyone is doing well and training great!

David

It will be more difficult climbing on a TT specific bike because of the higher gearing. Just keep riding and you'll get used to it. Where I live there aren't that many flats just steep rolling hills, so it makes for a fun adventure.

Greetings,

David as Justin mentioned things will feel a bit different at first but you'll adjust. Even with your bike set up as it is now you probably don't get into the smallest chainring much if any. So going to a double won't be much of an adjustment. Standard set ups for gearing on a double are 53-39 front and 12-25 rear, that will be fine for rolling terrain. If you are riding where there are steeper grades and require some serious climbing you might consider going with at least a 12-27 on the rear, or even go with a compact front set up which is a 50-34 and leave the 12-25. Or you might find your climbing machine and can go with a higher gear set up than that say a 53-39x11-25. It will just take some experimentation, but go with a gear that will be conducive to where you ride and the events that you'll likely do in the future.

Looks like you got fitted well in your shoes, so have some fun and hopefully pain free running.

I'm hoping to get a good weekend of training, some rain coming in so might alter the bike plans for outdoor riding so we'll see. The trainer is always an option.

Interesting curiosity Herve, but good stuff. As David stated the eating habits and lack of excersize in our youth and society in general in the US is pretty bad. So I would guess that is the train of thought by the editors, and the fact that we are pretty well suckers for that kind of marketing!!!!!!! I was kind of thinking of this today while I was endulging in a meal that I would not regulary eat. But you know one of those I deserve it meals. Outback Steakhouse for lunch, a coke very rare for me, the usual loaf of bread, a blommin onion not good way to many wasted calories. Then the meal which most of it went into a to go box, 13oz steak, loaded baked potato and some excellent vegatables. Guilty the entire time I was eating but sometimes you just have to go there. But as the season gets going, won't go down that road much. I try to eat the right things that are regular grocery items. I've kind of gotten away from the specialty nutritional products( very expensive) and  just try to eat sensible diet and not over endulge. Whey protein is about the only item that I would regulary purchase, and  I like Cliff Bars.

Good swim today 3000yds, hopefully a bike ride in the morning before church. Theres a front coming through so we'll see.