Marinus' gang - Thanks to a great group! (Page 7)

Mary;

Know you're not alone having those thougths about open water. Many people do. But it's something you'll get used to. Just focus on your technique, your sighting, and take in the feeling of the water. As much as swimming is normally my least favorite part, when I get into a nearby lake later in the summner (once the water has warmed!) there's nothing I enjoy more than swimming in Sasamat Lake when the water is like glass and the sun is up.

http://www.youtube.com/watch?v=r3S0wu4Zbfk 

This is Triathlon Swim Training we all need.  Realistic training is what I say!!!

Hello all, sounds like everyone is doing well.  Long run for me today on my hill course.  Ice baths are the bomb!!  Chet

Hey Chet - just checked out the Tri Training Video - you sure know how to liven up a conversation - LOL - what a riot!!

Mary

Thanks all for the great input - I'll use it all!!

I haven't had much experience with transitions - but I did find a couple of ideas on line last year that helped me transition a little easier than it may have been otherwise - so here's what I found:

• Bring a small bottle of water to quickly squirt on feet before drying to get rid of sand
• Put powder in your socks and roll them down to just before the toes and place them in the opening in your shoes so they're ready to grab - and the powder helps so if your feet aren't quite dry enough - they will be - then when you grab your socks you can just roll 'em up your foot (provided of course that you wear socks)
• Use stretch laces so you can just pull on running shoes and not fumble with lacing up

These might be things you guys already know cause you're all way ahead of me in Tri experience!

Tomorrow - an easy 3 mile run in the morning for me and a 1500 yd swim after work - drills & several interval swim sets.

Later - Mary 

Sarah;

How much really depends on a number of factors. How much time can you devote? When is your race (how many weeks do you have to train)? What is your current fitness level and experience in each event? What is your goal (finish or podium)? A proper training program will consider all these factors, and more, and give you a plan that fits YOU. Send me an e-mail with answers to those and I'll see if I can give you something.

Thanks Marinus, I will do that.

 Chet, love the video.  Thats awesome!!

Chet,

Friggin' hilarious youtube! Great video, 

GD

... and for those who haven't done an open water tri before, the video is surprisingly realistic! Who knew that triathlon was a contact sport?

"You'll find a most people either breathe bilaterally (i.e. alternating sides every 3rd) or one sided. If one sided I'd suggest you try to work up to breathing every 4 instead of every 2. Everyone loses streamlining when they breathe, although some are much better than others. So the more you can stay head down the better. Myself, I tend to breathe 4's, but I just as easily go to 3's. I do highly suggest that all swimmers work in some hypoxic breathing drills. This will train you to get used to the uncomfortable feeling and help train your body to process oxygen better." Marinus' earlier post...

I try to swim bi-laterally since I read somewhere it could prevent shoulder injuries. I'm looking forward to trying some new techniques.

 Not sure I follow you on the hypoxic breathing drills though...maybe you could elaborate on that one.

Thanks,

GD

Hypoxic essentially means 'short of oxygen'. What you want to do is force your system to cope with less than it normally desires. If you normally breath 3's, then do some sets breathing 5's and 7's. Be sure to add a bit of recovery in between. That might give a series something such as:

400m done as:
(4 x 50m breathing 3/5/3/7) x 2 with 15 sec rest between the two sets

There are many similar drills, but the idea is the same.

While we are on the subject of swimming, B2B is a salt water swim.  Anything about salt water I need to know?  Not many opportunities to swim in the ocean between now and then (though maybe a couple).

A salt water swim does bring in a few things. One is the chance of less than calm water. That depends on a lot of things including the location and the chance of significant waves. Practice breathing to the one side that you think will be down-wave. Obviously, swallowing salt water is not adviseable. And you'll want to rise your body & mouth after the swim. Check out if they have a rinse station or do you need your own sourse.

Anyone else with salt water expereince have any tips?

Happy Friday the 13th everyone. 

My day has started with a 2700m hard swim. My arms are like Jello! I'm going to try and fit in an easy 5km run to loosen up for Sunday's Half Marathon.

Whatever your plans are for today and this weekend, run/bike/swim safe!

FINALLY got my Tempo run down where it is supposed to be!  Had a good run today.

I hear good things about those spin classes (or bad things considering the pain everyone describes ) but have never done them.  Recommend them?

Found a crack in my seat clamp yesterday after cleaning my bike.  It would have dropped all the way down probably on the next ride.  Lucky catch. 

There's a lesson here for everyone, myself included. Inspect your bikes regularly. Going fast downhill is NOT the time to discover a problem.

Chet: Good questioon about spin classes. Yes, I recommend them, and not just during the winter or "off season" months and even if your local weather lets you get outside. A good class will help you focus on technique and pedalling skills. Plus, you can really target your heart rate training. Look for an experienced spin instructor, hopefully one who is a biker and maybe traithlete. I've had some fitness club instructors who are not skills & technically strong. Check with your local bike shops or Tri clubs. And try to do it on your normal bike not just a spin machine.

Hi all. Just checking in on how everyone is doing. Just back from doing the "First Half" half marathon. Happy to report I knocked a bit over 5 minutes off my previous PB for a 1:42:19 (unofficial). And now, I'm going to put my feet up & watch the Daytona 500.

I hope everyone has a good day.

Great job on knocking some time off! Glad it went well.

 My training for today included a bunch of drywall, some tolls and ...you know the rest. Had a great weekend running. Got into some great rhythms...trying out the torn miniscus on the left knee and it's hurting but not bad. I'm considering trying out my first commute to work ride tomorrow morning. We'll see. 

Talk to you all later.

Gary