dhyte's Group - FULL (Page 7)

Thanks for the kind words about my cycling. It's always been my strength.

I've been doing a decent amount of OWS, but I think I can work on my speed at race distance. I tend to go out and swim 2 miles at 25min/mile type pace, when the Carlsbad race is only 1000 meters. I'll take your advice and do some OW intervals/accelerations and tempo swims over the next few weeks.

My runs are almost only distance...ususally 5-8 miles at 9-10 min/mile pace. Again, I'll heed your advice and work on some faster tempo runs at the 5k distance. There is a track workout at Carlsbad High School on Tuesday nights I think, so maybe I'll drop by there and get some run coaching. I think it's run by SDTC.

I'll definitely work in some bricks, especially the bike/run brick. My challenge is not leaving it all on the bike and not having anything left for my weaker run.

My nutrition is ok, or won't be changing much. I've lost 100lbs now over the last year, so I likely won't be toying with that part - at least not right now. If you're talking about race nutrition, probably only a gel after a few minutes on the bike and I usually run with Cytomax in my bottle.

My transitions could use some work. I finally got a chance to look at my splits from the Encinitas Triathlon and updated my race report if you want to check it out. There is certainly room for improvement in that area. I could likely shave a minute off each transition, and thus my finish time.

I know I could save a minute if I didn't wear socks on the run. I always wrestle with shoving my sweaty foot into a sock after the bike and ride barefoot with no problem. I've been meaning to try it out on a practice run to see how my shoes/bare feet mix.

Any other input would be great!

Thanks Danny!

Yeh, 100 lbs. It's crazy. I have some before/after pics below for your amusement.

Before... Duh!

and AFTER....

By the way, my wife lost 65 lbs during that same year. We're 165lbs less between the pair of us.

Thank you for the kind words!

Hello Everyone,

Hope everyone is having a great week.

I got a great remedy for dizziness while swimming from you guys, so I am challenging you again. For what ever reason, I can't seem to get my kick and my stroke to work together.  If I focus on my kicking while doing arm strokes, it throughs me off and vice a versa. Is there a drill to do that will help with, something with a kickboard????

Thanks in advance,

Bubba,

Your before and after pictures are incredible. What an accomplishment by you and your wife.

Yes, let's speed up your transitions:

- have your singlet on underneath your wetsuit.
- practice removing wetsuit technique. How long does this take you?
- lets skip the socks for the bike and run (practice this for a couple weeks minimum to build up any calluses if needed).
- forget sunglasses, gloves, HR monitor or anything non-essential.
- get some Yankz or similar shoe laces for quick shoe change in T2.
- practice for transitions at home. Time your self. Do it at max HR and see where you struggle (and make a home video of it for laughs!).
- for extra fun practice leaving your bike shoes clipped in bike for mount/dismount (this is risky if you are not used to this - and there is opportunity for all sorts of problems, but can be a time saver).

Also,

- practice running a course similar to Carlsbad's layout. You are running uphill the last half mile.
- continue to practice your OWS on even the crappiest days (preferably at Carlsbad). The only time I did that race, the water conditions were ridiculous and I was out there along time.

Nutrition:

On this short course, its not so much of an issue. Personally, the Cytomax is too acidic for me and seems to foam up in the bottle on the run (causing bloat problems). You'll probably get more results from resting super good the last 3 days befor ethe race, than trying to do much different on the nutrition.

Danny

Try this:

Do 2 TI (Total Immersion) drills:

1) Without using a kickboard, do a freestyle kicking drill for 25 yards at a time. You should be in position where you are on your side, with one arm (the one on the side further underwater) in the extended forward position. The other arm is flat against your side, with your palm against your hip. Kick for at least 6 beats, and then rotate to the opposite side and repeat. Continue this alternating position for the entire length of the lap. When you are on your side, tuck your lower ear against your shoulder to reduce drag. Breath when you alternate sides. When you begin to alternate, concentrate on beginning the process with a hip turn. This is where you get power from. The arm movement follows the hip rotation. If you get this out of order, it is super hard to connect your arm and kick rhythm. As the make this hip rotation, begin pulling with your extended arm. As you do so,  bring the other arm forward, make your entry, reach, glide, and end up in the side position (take a quick breath when your rear arm is finishing its pull).

You should be able to exaggerate the leading hip rotation and as the rear arm comes forward; it should almost feel like it is springing forward to the reach position.

2) DPS (Distance Per Stroke) drill.

Swim 25 yards normally, and count your strokes. Repeat the process while trying to finish in fewer strokes. Your swimming arm stroke movement is: entry, reach, catch, pull.

The idea is to incorporate 2 things from the 1st drill:
a) lead with the hip and then connect/follow with the arms
b) reach, glide, and lengthen your stroke (and swim efficiently).

If you ever swang on the rings when you were akid on the playground, you would experience a similar "whiplash" effect. When you are holding onto two rings, you are facing sideways. You would let go of the rear ring, twist your hips as you moved forward, rotate sides, and take a long reach toward the other ring until you hit that peach poing where you were again holding onto 2 rings.

If that makes sense at all, try to establish the same kind of rhythm/cadence when you do this DPS drill.

Kick, rotate hips, pull with extended arm, reach with rear arm, finish the rotation, and glide.

Try to doing a few sets of drill one, then follow with drill 2.   Follow that up with some regular freestyle and try incorporate the same movements into your stroke.

Let me know how it works for you.

Danny

Thanks Danny, good stuff - all of it.

I currently use a tri-suit and have it on.  I'm pretty quick at the getting the suit off as it's too big (had it before I lost the 100 lbs!).  I'll work on the no socks thing though and speeding up anything else I can.  I don't usually carry a drink on a run in a tri (sprint distance), I'll just drink on the bike and come off with nothing.  Is that last 25 minutes without a drink a bad idea?   

Hey Danny,

Thanks for the drills. The first one really helps sync the kick and stroke. It also shows the which side I have a weaker stroke.

Again, thanks for the help.

It's not a problem if you're comfortable.  I don't remember if they had a water station at the turnaround, so you may be without fluids for the run.  I personally carry a bottle with at least a couple of ounces on almost every run.  I like to be able to at lest wet my mouth, even if I am hardly drinking anything.   It's a mental thing for me...

So....is 25 minutes your goal time? 

So, if you're feeling good on the run, are you going to press it real hard?  We wan to see a 22 minute run!!  

I see on your logs that your trying the no socks approach. Just don't get too crazy with it and tear up your feet too much.  If you need to give them a little relief to recover, but you still want to run, use some duct tape for the occasional run.  It will protect the hotspots and allow you to run as frequently as you want.

Look at it this way....you must have needed a rest that you didn't know about!  At this point, gentle stretching, lots of rest, good organizational/packing skills will help more than anything else.  Go out there and have a great time.  Run your race and don't get caught up in anything else.

Nice flat swim....moderate bike that you already totally OWNED!, and then a nice flat run along a gorgeous route, with LOTS of people cheering you down the stretch.  A big family rooting you on, and your group of BT friends here cheering you on.....

C'mon....you totally got this under control !! 

Danny

[Ps 119:32] I run in the path of your commands, for you have set my heart free.

A great sports verse, but an even better life verse!! 

I would pump your tires up (to your normal desired pressure) before dropping your off your bike.

Bring an extra tube (in addition to the one you may carry in the race) and your pump tomorrow morning and pump your tires again (as needed).  Do this when you 1st get there, so if you have any issues, you will have plenty of time to take care of it.

I may be able to make it down there tomorrow and cheer you on, but it is going to be dicey (we're leaving on a 10 day family roadtrip later in the day, and it always is a production getting out the door!! ).

Whether or not I see you tomorrow, have a wonderful, fun time. 

Remember to break that run up the way we discussed:

- transition area to the 1st street - just recover and try to catch your breath,
- relax and cruise during the big "T" on Shelter Island,
- try to keep your rhythm going through the back road before Harbor drive,
- pick up the pace slightly on Harbor drive (its so pretty you won't even notice!),
- sight on Star of India, The Midway,
- after the Midway you are in the last .75 mile - time to push hard,
- sight on the brown building,
- make the last turn in the middle of a big crowd! 

 We'll all be looking forward to your race report  !!

Danny