SPRINT & OLY FOCUS - closed (Page 8)

Most of the snow is more in the maritimes than here in Ontario, but it has been super cold. Windchills in the -30s every day. I haven't done much XC skiing at all this winter. Not a huge deal as I've got my bike trainer and treadmill to keep me occupied. Ready for winter to be over though. Going to Tremblant for a ski weekend coming up and I hope it's warmer otherwise I'll be spending more time in the hot tub than on the slopes.

Training/family balance is working out well. I basically have an hour from when I'm done work until I have to pick up my daughter from the school bus, so that's when I fit in my run or bike sessions. My weekly pool session is at night after the kids are in bed, and my saturday "long" ride (90min) and sunday's run are really the only sessions that take place during a time I could be parenting, and that's not a huge intrusion.

I average just under 6 hours training time a week and I'm happy with that. I know it's not a lot as far as what a lot of triathletes put in, especially in the swim department, but it lets me work on my fitness without intruding on family time, and that's my main objective.

Weekend Bump...


Hope everyone is healthy and active.

Keep the updates coming...

Swim Meet today...


400 IM : 5:00.7 not a terrible time but it hurt a lot.

200 Free 2.04.6

I will post a race report once splits are posted.

Impressive.

Question: For my 10x50m sets I'm generally resting around 20s or so between laps, but I know that the thing to do is not to rest for a specific period of time, but to leave at a certain time... like leaving on the 1:00s or 1:15 or whatever, so a quicker lap gets you a longer rest and a slower lap gets you a shorter rest. So if my 50m laps are around 48s, when should I be leaving?

Edited by SenatorClayDavis 2015-02-22 4:35 PM

If you are trying to hit your 1500 target pace then 1.15 -20 is ideal, but if you are trying to swim faster 1.30-40. All out 2.00

I'm just trying to swim faster at this point. My first race isn't until mid-June so I've got lots of time to work on race pacing. Target pace is not really a priority yet.

Another swim goal: I'm finally going to commit to learning flip turns. We'll see how it goes tuesday night.

Stick your head up your butt (quite litterally).

I think things went reasonably well for my first session doing flip turns. The flip part was fine, it was just the inconsistency in terms of the angle I came off the wall. I'd say about 1/5 times it went flawlessly and was awesome. The rest of the time... I came off left, right, up, down, sometimes I came to a complete stop because I went too far down or hit the side wall. In retrospect I should have just slowed down and focused on doing them right, but when you're doing 50m repeats it's hard not to get caught up in going as fast as possible.

Despite the comedy of errors my times came down again, 46s and 48s average for the two 10x50 sets.

It feels pretty cool to do a well executed flip turn, and though I don't know which laps I did the perfect ones on, there are a few pretty low times in there (for me anyways) including a 40s lap which is a PB.

Keep it up.

Here is a race vid that shows turns...

bigrock350 200FR http://youtu.be/UREFVv7yHzU

Ontario triathlete Lionel Sanders had a cool blog post last week about setting and meeting swim goals. It's cool to see him go from viewing 1:20/100m as unattainable, and then through hard work and dedication getting it done.

http://lsanderstri.com/

Upped my bike trainer time and my run/walk time. Still trying to get the nutrition under control. Unable to swim as I pulled something in my shoulder. Getting it worked on by my massage therapist.

Are you on a plan/schedule or just going by feel?

Consider PT to strengthen the shoulder.


Been a tough week. Sickness, sick kids and busy. Hoping to train well on the weekend.

Track team is going to McFarland after prax tomorrow

I am going by feel in order to be able train from the 12 week triathlete book, the intermediate program in another month.

Hi all..... Your thoughts please,
I thought today I would have a try at the V02max test using my HR and a turbo.
I warmed up using a well known (uk) routine and a 30 min time trial where I gave it everything (although at a constant level)
I hit the lap button after 10 mins so I could gain the average HR for the last 20 mins. This turned out to be 146 Bpm.
I didn't even make it into Zone 4!

At the same time, a friend was posting his results on Strava, and he spent the whole 20 mins Zone 4.

Am I lacking in fitness......? Is it an age thing (my friend is in his thirties)? Do I need more training just below 146 Bpm?
Is my monitor working correctly. I very rarely find myself in Zone 4 or higher even when climbing!

Thanks

To stay below zone 4 for an "all-out" 30 min effort does seem problematic. How did your legs feel? You may want to try the test using different cadences - to hit the wall below zone 4 suggests to me maybe you were pushing too big a gear. I'd be inclined to do the test again on a easier gear. If you weren't already you should try to hit around 100-110 rpm and how that affects your heart rate.

I was using a 13-25 cassette and in my big ring, using the third ring down on the cassette.
My legs were hurting and I put as much into it as I could!

In relation to friends when we ride together, they're ' Strava suffer score' is a lot higher than mine!
I'm tending to my monitor not working correctly

Cadence averaged 94!

3rd smallest or 3rd biggest?

3rd largest

Tough week - been sick and am now 3 days without training... we have a ski weekend at Tremblant that we leave for tomorrow so I'm hoping to be feeling better for that, then back to the training schedule on Monday. Feeling a little guilty though cause this is going to amount to me taking a week off.

think of it as a mental break...

Weekend bump.

We're in Edmonton for the Alberta Indoor Track and Field Championships. My guy is running in the Tyke cat. Long Jump, 60m, 400m ... no distance at this meet for the small fry.

In between the 60 and 400 I will pop 5 min up the road to Kinsmen Pool and race in a Masters meet 1500m free and 100m fly.

SCD:

Feeling better?