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Consistency Equals Success - CLOSED (Page 59)
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 2015-04-09 9:36 AM in reply to: trisuppo |
 292   , Massachusetts |  Subject: RE: Consistency Equals Success - CLOSEDOriginally posted by trisuppo Originally posted by dgconner154 Originally posted by trisuppo Originally posted by dgconner154 I read Swim Speed Secrets by Sheila Taormina over the weekend. The general premise is that the pull is the most important element of swimming, and maintaining high elbows and and getting the forearm vertical as early as possible is critical to developing a strong pull. It sounds simple but from everything I've read outside of this book, it's like re-learning the stroke. Anyone else read this book and tried to incorporate these ideas? I've read the book and actually took a 3 hour class taught by Sheila in March 2014. I believe that her philosophy is sound and when I focus on the pull and feeling the water and the "s" stroke I do perform better in the water. My weakness is endurance and I hope to fix that with more pool time. Not sure I would call it relearning the stroke. EVF (early verical forearm) and high elbows should be a goal of all of us. I messed around with it this morning and I definitely felt it in my shoulders and back more than normal. It was a challenge to stay focused and I could feel my form reverting as I fatigued throughout the workout. There's always something to work on... Did you find Sheila's class worthwhile? yes - good to see the book firsthand and get her feedback as we were doing it. Would be better as a multi-day class IMO. Do you do any of the strengthening exercises she recommends with the bands? I have no idea where I would access a Halo bench but I think most of them can be done without the bench. |
| 2015-04-09 10:06 AM in reply to: dgconner154 |
Veteran 419 clayton | Subject: RE: Consistency Equals Success - CLOSED adding a 55' swim and 1:25 ride. Shame I cant added the 8-10 miles walked each day while in NY! First race for me is on 5/2 - three wks of training left ... Mitch 08 10:46 Joe 09 10:18 Beth 07 8:15 Jackie 06 10:16 Gabe 06 9:48 Mark Z 6 08:50 Dennis 06 06:43 Dan 06 3:19:11 Dave L 04 05:26 Dave C. 04 3:49 Brian 02 2:35 Mark H 04 03:30 Jim 01 00:32 Ellen 01 00:41 |
| 2015-04-09 10:10 AM in reply to: markhodges1973 |
Veteran 419 clayton | Subject: RE: Consistency Equals Success - CLOSED question - how did you improve your bike split? was it time in saddle on long rides? TR? strength work on/off bike? bike fit? drills? all above? specific to those TR users - do you feel this significantly improved your bike performance sufficiently to warrant the time on the trainer? and were you able to easily integrate the TR sessions into a regular Tri based training plan? thanks, Mark. |
| 2015-04-09 10:19 AM in reply to: markhodges1973 |
| 123 | Subject: RE: Consistency Equals Success - CLOSED Adding in my 5 mile treadmill run from last night. More weather expected tonight so I'll probably be back in the gym for my ride. Mitch 08 10:46 Joe 09 10:18 Beth 08 9:15 Jackie 06 10:16 Gabe 06 9:48 Mark Z 6 08:50 Dennis 06 06:43 Dan 06 3:19:11 Dave L 04 05:26 Dave C. 04 3:49 Brian 02 2:35 Mark H 04 03:30 Jim 01 00:32 Ellen 01 00:41 |
| 2015-04-09 10:37 AM in reply to: 0 |
Master 3022  | Subject: RE: Consistency Equals Success - CLOSED Originally posted by dgconner154 Originally posted by trisuppo Originally posted by dgconner154 Originally posted by trisuppo Originally posted by dgconner154 I read Swim Speed Secrets by Sheila Taormina over the weekend. The general premise is that the pull is the most important element of swimming, and maintaining high elbows and and getting the forearm vertical as early as possible is critical to developing a strong pull. It sounds simple but from everything I've read outside of this book, it's like re-learning the stroke. Anyone else read this book and tried to incorporate these ideas? I've read the book and actually took a 3 hour class taught by Sheila in March 2014. I believe that her philosophy is sound and when I focus on the pull and feeling the water and the "s" stroke I do perform better in the water. My weakness is endurance and I hope to fix that with more pool time. Not sure I would call it relearning the stroke. EVF (early verical forearm) and high elbows should be a goal of all of us. I messed around with it this morning and I definitely felt it in my shoulders and back more than normal. It was a challenge to stay focused and I could feel my form reverting as I fatigued throughout the workout. There's always something to work on... Did you find Sheila's class worthwhile? yes - good to see the book firsthand and get her feedback as we were doing it. Would be better as a multi-day class IMO. Do you do any of the strengthening exercises she recommends with the bands? I have no idea where I would access a Halo bench but I think most of them can be done without the bench. She taught us a strength exercise you can do at the pool called "pushouts". In deeper water, at the edge, place hands on the deck (with chest even to edge) and push your self up and out of the water. You should not be pushing off of the bottom to do this. You are basically repeating the similar motion of the EVF/high elbows. Edited by trisuppo 2015-04-09 10:37 AM |
| 2015-04-09 10:43 AM in reply to: markhodges1973 |
Master 3022 | Subject: RE: Consistency Equals Success - CLOSED Originally posted by markhodges1973 question - how did you improve your bike split? was it time in saddle on long rides? TR? strength work on/off bike? bike fit? drills? all above? specific to those TR users - do you feel this significantly improved your bike performance sufficiently to warrant the time on the trainer? and were you able to easily integrate the TR sessions into a regular Tri based training plan? thanks, Mark. I think all of the above is directionally correct. I think TR has helped give a lot of tsructure to my training and forces me to have quality workouts. Last season a lot of my trainer rides defaulted into aerobic endurance rides. Definitely useful but they werent pushing my system to raise my FTP. Going forward I am likely going to build my HIM training around their cycling plan for HIM. Goal is to use their cycling plan, layer in a slightly dialed back BarryP run plan and then 3 days a week of swim. |
| 2015-04-09 2:54 PM in reply to: markhodges1973 |
| 292 , Massachusetts | Subject: RE: Consistency Equals Success - CLOSED Originally posted by markhodges1973 question - how did you improve your bike split? was it time in saddle on long rides? TR? strength work on/off bike? bike fit? drills? all above? specific to those TR users - do you feel this significantly improved your bike performance sufficiently to warrant the time on the trainer? and were you able to easily integrate the TR sessions into a regular Tri based training plan? thanks, Mark. I'm relatively new to TR so this will be my first season racing after having used it. However, I can say that it has significantly improved my FTP in a short time (260W to 277W in the first 6 weeks riding 3 days/week for a total of 4.5 hours). As Mitch stated, the real benefit is in the structure it provides - there are training plans for base, build, etc. as well as race-specific plans. I haven't found it difficult to incorporate it into my training, especially at only 4.5 hours/week. I haven't looked at the new triathlon plans but I assume they're higher volume than that. The only downside for me is that I don't have a power meter so I use virtual power, which means I won't have access to my power while racing. |
| 2015-04-09 11:11 PM in reply to: 0 |
Master 1841 Sendai, Japan | Subject: RE: Consistency Equals Success - CLOSED adding in a bike/run brick from Thursday (bike 1:02:55, 23.km and run 31:43, 5.6km). Mitch 08 10:46 Joe 09 10:18 Beth 08 9:15 Jackie 06 10:16 Gabe 06 9:48 Mark Z 6 08:50 Dennis 06 06:43 Dan 07 4:53:49 Dave L 04 05:26 Dave C. 04 3:49 Brian 02 2:35 Mark H 04 03:30 Jim 01 00:32 Ellen 01 00:41 Edited by dcon 2015-04-09 11:13 PM |
| 2015-04-09 11:32 PM in reply to: 0 |
Master 1841 Sendai, Japan | Subject: RE: Consistency Equals Success - CLOSED Originally posted by dgconner154 Do you do any of the strengthening exercises she recommends with the bands? I have no idea where I would access a Halo bench but I think most of them can be done without the bench. Here is a web page with links to a bunch of videos that go with the book. The one titled "Swim Tubing Drill" gives you a pretty good explanation of how to do the the band work without the Halo bench. I have done them on and off and really think they are worthwhile if you can make time for it on a regular basis, i.e., 3-4 times/week. http://swimspeedsecrets.com/videos/ If you are looking for a good set of bands, these are the ones that I use (the green ones; different colors for different resistance). I really like them. http://www.swimoutlet.com/p/strechcordz-with-paddles-15909/?color=2... Edited by dcon 2015-04-09 11:33 PM |
| 2015-04-10 6:52 AM in reply to: dcon |
Master 1841 Sendai, Japan | Subject: RE: Consistency Equals Success - CLOSED 1 hour on the trainer using my tri-bike. I wanted to be outside, but was not willing to head out in 40 degrees and rain. Mitch 08 10:46 Joe 09 10:18 Beth 08 9:15 Jackie 06 10:16 Gabe 06 9:48 Mark Z 6 08:50 Dennis 06 06:43 Dan 08 5:53:49 Dave L 04 05:26 Dave C. 04 3:49 Brian 02 2:35 Mark H 04 03:30 Jim 01 00:32 Ellen 01 00:41 |
| 2015-04-10 4:36 PM in reply to: #5075288 |
Master 3022 | Subject: RE: Consistency Equals Success - CLOSED Wife chased me out of house and told me to get my run in. 4 miles later I feel better and refreshed . Ready to start my evening! Mitch 09 11:17 Joe 09 10:18 Beth 08 9:15 Jackie 06 10:16 Gabe 06 9:48 Mark Z 6 08:50 Dennis 06 06:43 Dan 08 5:53:49 Dave L 04 05:26 Dave C. 04 3:49 Brian 02 2:35 Mark H 04 03:30 Jim 01 00:32 Ellen 01 00:41 |
| 2015-04-10 6:04 PM in reply to: dcon |
| 292 , Massachusetts | Subject: RE: Consistency Equals Success - CLOSED Originally posted by dcon Originally posted by dgconner154 Do you do any of the strengthening exercises she recommends with the bands? I have no idea where I would access a Halo bench but I think most of them can be done without the bench. Here is a web page with links to a bunch of videos that go with the book. The one titled "Swim Tubing Drill" gives you a pretty good explanation of how to do the the band work without the Halo bench. I have done them on and off and really think they are worthwhile if you can make time for it on a regular basis, i.e., 3-4 times/week. http://swimspeedsecrets.com/videos/ If you are looking for a good set of bands, these are the ones that I use (the green ones; different colors for different resistance). I really like them. http://www.swimoutlet.com/p/strechcordz-with-paddles-15909/?color=2... Awesome thanks! |
| 2015-04-10 6:29 PM in reply to: trisuppo |
Expert 1480 Somewhere in the Swamps of Philly | Subject: RE: Consistency Equals Success - CLOSED 56' swim. Guess what, I've averaged 4-5 swims per week over the last 3 weeks and, duh, my swim has dramatically improved. Like a lost friend, the swim love has returned. Dry skin, the chlorine odor and the hunger of a bear emerging from a cold stream (I'm never as hungry as after a long swim). So, yes, the more you swim the better the performance. For me the biggest difference is that the time and efforts goes much quickly and is much easier when my skills are more tuned. Felt very motivated by the EVF discussion and spent the last 1000 yds focused on nothing else. Mitch 09 11:17 Joe 10 11:14 Beth 08 9:15 Jackie 06 10:16 Gabe 06 9:48 Mark Z 6 08:50 Dennis 06 06:43 Dan 08 5:53:49 Dave L 04 05:26 Dave C. 04 3:49 Brian 02 2:35 Mark H 04 03:30 Jim 01 00:32 Ellen 01 00:41 |
| 2015-04-10 7:50 PM in reply to: JoePetto |
| 353 Conroe, Texas | Subject: RE: Consistency Equals Success - CLOSED Mitch 09 11:17 Joe 10 11:14 Beth 08 9:15 Jackie 06 10:16 Gabe 06 9:48 Mark Z 6 08:50 Dennis 09 11:14 Dan 08 5:53:49 Dave L 04 05:26 Dave C. 04 3:49 Brian 02 2:35 Mark H 04 03:30 Jim 01 00:32 Ellen 01 00:41 |
| 2015-04-10 11:36 PM in reply to: sawyer1206 |
| 292 , Massachusetts | Subject: RE: Consistency Equals Success - CLOSED 1 hour masters swim yesterday and 40' ride tonight - TR "Carson TC" plus an extra 10' while I finished an episode of Homeland. @Joe - Good stuff on the swimming. I know my swimming isn't really improving because I'm only going 2-3 times a week and they just cancelled one of the three masters sessions I'm able to get to, so it will likely only be twice a week for the foreseeable future. I think my goal for next winter will be to really focus on swimming and try to make it 4-5 times per week. Mitch 09 11:17 Joe 10 11:14 Beth 08 9:15 Jackie 06 10:16 Gabe 06 9:48 Mark Z 6 08:50 Dennis 09 11:14 Dan 08 5:53:49 Dave L 04 05:26 Dave C. 06 5:29 Brian 02 2:35 Mark H 04 03:30 Jim 01 00:32 Ellen 01 00:41 |
| 2015-04-11 12:00 AM in reply to: 0 |
Master 1609 Gold Coast Australia. | Subject: RE: Consistency Equals Success - CLOSED Adding 2 runs, 1:30hr on Thursday and 6hr trail run/ walk this morning. Ouch... everything hurts, but it's a good hurt. Mitch 09 11:17 Joe 10 11:14 Beth 08 9:15 Jackie 06 10:16 Gabe 06 9:48 Mark Z 8 16:20 Dennis 09 11:14 Dan 08 5:53:49 Dave L 04 05:26 Dave C. 06 5:29 Brian 02 2:35 Mark H 04 03:30 Jim 01 00:32 Ellen 01 00:41 Edited by markz 2015-04-11 12:02 AM |
| 2015-04-11 7:42 AM in reply to: markz |
Master 3022 | Subject: RE: Consistency Equals Success - CLOSED 80' on the trainer - 2x 20' (plius 5 more) at 83% FTP Mitch 10 12:38 Joe 10 11:14 Beth 08 9:15 Jackie 06 10:16 Gabe 06 9:48 Mark Z 8 16:20 Dennis 09 11:14 Dan 08 5:53:49 Dave L 04 05:26 Dave C. 06 5:29 Brian 02 2:35 Mark H 04 03:30 Jim 01 00:32 Ellen 01 00:41 |
| 2015-04-11 10:23 AM in reply to: trisuppo |
| 292 , Massachusetts | Subject: RE: Consistency Equals Success - CLOSED 30:21 tempo run this morning - 5:00 warm-up, 11:00@7:15, 5:00 recovery, 5:00@6:45, 4:21 cool down - 3.91 mi. Mitch 10 12:38 Joe 10 11:14 Beth 08 9:15 Jackie 06 10:16 Gabe 06 9:48 Mark Z 8 16:20 Dennis 09 11:14 Dan 08 5:53:49 Dave L 04 05:26 Dave C. 07 5:59 Brian 02 2:35 Mark H 04 03:30 Jim 01 00:32 Ellen 01 00:41 |
| 2015-04-11 1:33 PM in reply to: dgconner154 |
Expert 1480 Somewhere in the Swamps of Philly | Subject: RE: Consistency Equals Success - CLOSED 32' easy run followed by a 2hr outdoor ride in 20 mph winds - a reason why trainer only goes so far. Mitch 10 12:38 Joe 11 13:46 Beth 08 9:15 Jackie 06 10:16 Gabe 06 9:48 Mark Z 8 16:20 Dennis 09 11:14 Dan 08 5:53:49 Dave L 04 05:26 Dave C. 07 5:59 Brian 02 2:35 Mark H 04 03:30 Jim 01 00:32 Ellen 01 00:41 |
| 2015-04-11 6:15 PM in reply to: JoePetto |
Veteran 350 Central VA | Subject: RE: Consistency Equals Success - CLOSED 15 min swim 4:38:00 ride Mitch 10 12:38 Joe 11 13:46 Beth 08 9:15 Jackie 06 10:16 Gabe 06 9:48 Mark Z 8 16:20 Dennis 09 11:14 Dan 08 5:53:49 Dave L 04 05:26 Dave C. 07 5:59 Brian 03 7:25 Mark H 04 03:30 Jim 01 00:32 Ellen 01 00:41 |
| 2015-04-11 8:07 PM in reply to: pvfd304 |
Veteran 1900 Southampton, Ontario | Subject: RE: Consistency Equals Success - CLOSED I had to go out of town earlier this week and wasnt feeling well so I dropped a few days. Biked Friday for 1:45 and ran tonight for :45. Mitch 10 12:38 Joe 11 13:46 Beth 08 9:15 Jackie 06 10:16 Gabe 06 9:48 Mark Z 8 16:20 Dennis 09 11:14 Dan 08 5:53:49 Dave L 06 07:56 Dave C. 07 5:59 Brian 03 7:25 Mark H 04 03:30 Jim 01 00:32 Ellen 01 00:41 |
| 2015-04-11 9:26 PM in reply to: trisuppo |
Expert 1255 Philadelphia, Pennsylvania | Subject: RE: Consistency Equals Success - CLOSED My coach had me get these swim stretch cords, much cheaper option: http://www.walmart.com/ip/Gold-s-Gym-Long-Series-Resistance-Tube-Ki... Rode the HITS Marble Falls Half Iron course today. Think I'm going to sign up for that race. It's in two weeks. They took the 29% grade out ;-) Mitch 10 12:38 Joe 11 13:46 Beth 08 9:15 Jackie 11 20:05 Gabe 06 9:48 Mark Z 8 16:20 Dennis 09 11:14 Dan 08 5:53:49 Dave L 06 07:56 Dave C. 07 5:59 Brian 03 7:25 Mark H 04 03:30 Jim 01 00:32 Ellen 01 00:41 |
| 2015-04-12 8:57 AM in reply to: jackiep |
Master 3022 | Subject: RE: Consistency Equals Success - CLOSED 1 hour on trainerroad followed by first ride on Zwift Island. Jackie 11 20:05 Joe 11 13:46 Mitch 11 14:14 Dennis 09 11:14 Mark Z 8 16:20 Beth 08 9:15 Dan 08 5:53:49 Dave C. 07 5:59 Gabe 06 9:48 Dave L 06 07:56 Mark H 04 03:30 Brian 03 7:25 Ellen 01 00:41 Jim 01 00:32 |
| 2015-04-12 9:31 AM in reply to: trisuppo |
Master 3022 | Subject: RE: Consistency Equals Success - CLOSED As mentioned above I completed my first ride on Zwift Island this morning. I had heard about Zwift but paid it no attention until this week. Below is a good overview: http://www.dcrainmaker.com/2014/09/ultra-graphics-trainer.html In essence its a virtual cycling world. Power (either from your trainer or powermeter) gets translated to speed and then you ride in a world with other "live" riders. It's in beta now but they are handing out invites for those interested. Its free for now. Let me know if any of you are Zwift riders and we can go for a virtual ride one morning or evening. I'm under my name, Mitch Dangremond, on Zwift. |
| 2015-04-12 4:23 PM in reply to: 0 |
Expert 2811 | Subject: RE: Consistency Equals Success - CLOSED Update from Vacation. 35:13 run and 30 min swim on Monday, 1hr run Tuesday, 30 minute swim Thursday. Mitch- I've been doing college visits for 4 years, it's fun, because they are so excited. I hate to advertise the blue and yellow school, but they are offering some incredible foundation scholarships right now. Check their financial aid page and work sheet. Daughter #2 could have gone their for $3,000.00 out of pocket per year, if she had been inclined. Part of the scholarship offer was because we are "out state" ( rural), but still worth a look. Jackie 11 20:05 Joe 11 13:46 Mitch 11 14:14 Dennis 09 11:14 Mark Z 8 16:20 Beth 08 9:15 Dan 08 5:53:49 Dave C. 07 5:59 Gabe 06 9:48 Dave L 06 07:56 Mark H 04 03:30 Brian 03 7:25 Ellen 01 00:41 Jim 04 03:07:13 Edited by JBacarella 2015-04-12 4:35 PM |
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