BrotherTri’s - Triathlon Training Support Group - CLOSED (Page 7)

I think you have it all right already.  Yes, 3,2,2,2,3,2,2,2 would be 3 single arm strokes then breathing to one side three times, then three strokes and breathing to the other side, etc.  I do that because when I'm going hard I have trouble NOT breathing more frequently.

I'm sure it's something particular to swimming like a fish rather than a fisherman, but I just can't imagine doing "breath control" when running or biking.  

I think you're doing it right wrt breathing out in the water, too.  IIRC, and what the received wisdom says, it's always best to fully exhale underwater.  I think the comment might have been that doing so would have been harder, not that it's bad.

If you can already breathe to both sides comfortably, that's a great start for OWS utility on race day.  Throwing in some bilateral breathing would be good, too.

Rock on!

Matt

I also have a 2xU suit.  The T3 from a couple years back (maybe an R:3, but I think T&hellip.

It's like a superhero suit for me - takes like 10"/100yds off my time, at least.  Partly, that's position.  Partly that it has a lot less drag than I have without it (picture swimming with a sweater on, and you'll get the idea of what I look like in the pool).  Partly, it's the ability to use a 2-beat kick and get propulsion from it while staying less tired than a 6-beat kick for a similar speed.

As for long sleeve, I actually like the catch/pull with the sleeve on.  Feels a bit "grippier" in the water.  That, and the suit helps pull through on my stroke - at the expense of a little bit of extra energy on the recovery I suppose, but worth it on race day for me.  I love swimming in that suit.

All that said, you have to find a suit the "suits" you (sorry for that)!  If you won't swim in it, then it's not worth it.  

Keep in mind, though, that the right fit for a wetsuit usually feels TERRIBLE on dry land until you get horizontal IN the water.  Makes it tough to select a suit at the store, but does matter.

YMMV - good luck!

Matt

Agree that some coaching would be very valuable.  Just getting the form right will help you swim longer and faster at the same effort - which then leads to the ability to swim more and build strength/endurance.  Better to do so with the right form and engrain that into muscle memory.

One thought on the kick is that your feet (rather than your whole leg) could be pointing down a bit.  Even if you're keeping your legs high in the water, if your feet aren't dorsiflexed (pointy toed with your toes pointing more straight back than down) as you tool along, they will slow you down.  

You'd be amazed how much two little 8x4 inch speed brakes on a plane's wing will slow you down (deploy them by accident and you'll notice it - trust me on that one), and your feet are a similar size but in a MUCH thicker medium.  Every little bit makes a big difference in the water.

Disclaimer - I'm no fish!  And if you look at me in a pool, you'd never even read my swimming posts.  But, physics I get.  

YMMV

Matt

Karl, my trail running brother! I got in 6 this morning and was reminded how many other muscles are involved in trail running. More props on your Trail HM! I hope everyone has a great weekend, stay safe and warm if you can.

Is it tougher in transition getting two pieces off?

A few things.  First, on my run today I saw a Bald Eagle eating the carcass of a deer that coyotes killed and dragged out onto the Concord River.  Pretty dang cool, especially as I live within a dozen miles of a huge city!  I love that the wild remains close (and I get out in it fairly often, in season).

As for power meters, there are MANY options.  I have a Quarg on my road and tri bikes and really like them.  If you use the data, they can be most helpful (I like to integrate it with HR and RPE, but some JUST look at power).  There are other options, too, depending on budget and whether you switch wheels and bikes and the like.  I can only speak to the Quargs, and I like them.

As for cadence, being ABLE to spin at 90-100 is good, as that helps you work on your form (if you can maintain that cadence, you're spinning "good circles").  It can also be useful on flats or, for me, just before finishing the bike and running.  The high cadence helps loosen the legs, for me.

wrt calves being tight off the bike, I remember my first tri in the early 90's.  My calves turned into solid softballs of cramp at about 1k off the bike!  What I do, and this works for me, is to make sure I drop my heel as far as I can while staying within decent form and up my cadence to ~93-95.  This helps me loosen up a little and get my calves ready for the run.  Just what I do - YMMV.

Matt

Power is more used to set targets for different intervals and types of workouts, as well as to carefully measure your output during a race (so it's as even as possible and right at your race target - rather than having a lot of variability).

As such, it's a great training tool if you put the time into understanding it and working with it.  For racing, it can help keep you from blowing up and having periods of higher effort than is good (as HR lags effort, you can often spike huge power numbers for short times and not even know it until too late, blowing up your run after).

As for dropping your heel, please do note that I only do that within the limits of maintaining good form.  So, only a minor change in foot position to the edge of what works - and not beyond it.  Going too far could cause problems with your pedal stroke and mechanics, which would be bad.  It's a fairly subtle change for the last couple miles, but I notice it helps...

Good luck!

Matt