T3 Spring training 2013 - Closed (Page 14)

Hi Hope great story.  I would luv to do a Total Immersion training session but don't have one where I live.  Any advice that you learnt from it??

Did my first hill cycle session today...wow.  Made me feel very unfit.  Gonna do it again next week.

Lake swim tomorrow...really looking forward to it. 

Happy training everyone.

that sounds good.   looking forward to reading your race report. 

Thanks Hope. I started watching the videos a few months ago when I was really struggling with swimming.  I was going to swim squad and never really felt comfortable (couldn't swimwithout flippers).  Found TI, done weeks of drills and now I'm swimmimg in lakes and beaches and know I can do it.  I'm just SLOW.  Still trying to find my speed.

Had a great lake swim today 400m then 500m and felt like I was gripping as pushing through the water. 

Run, one thing I learned and I'm working on it is that I was starting my pull too early which was resulting in a lot of effort pushing down on  the water. It made my pull feel strong, but was inefficient. I am now starting the pull later. It takes less effort and I've actually gained some speed. BUT, I'm still slow and tire early.

Ok,   I will see if I can help out with this a bit.  

First note is Position:    your hand should always be below your wrist, wrist below your elbow and elbow below your shoulder.    With this in mind when you stroke is at full reach (12 o clock) your hand should already be in a position to grab some water.   

Your hand should be roughly about at a 1 o clock start and then elbow high start your rotation and pull.   the combination reduces drag and has the highest level of propelant forward.   

After my race sunday I plan on working heavily on my swim form and beginning my TI swimming.  I am a nuts and bolts learner so I can read about stuff all day but until I get dirty doing it I feel clueless. 

My cycling is coming along very nicely.  I can say without a doubt that I am now enjoying every ride and I cant wait to do much longer rides.  I was pretty scared the first few weeks because for the first time in months I dreaded exercising on cycling days ... I honestly felt like I was dying on the bike at first but now I am enjoying the burn and it has become much more natural.  I also had my first flat tire Saturday so that was a good practice on changing a tube on the side of the road. 

My running is unchanged really; I have avoided my distance run for the past two weeks due to some medial arch problems that I did not want to agrivate prior to the race.  I plan on getting to 10k pretty quick in the next few weeks though.  I also plan on running more attuned to HR zones even if it is slower at first ... I seriously have to quit being bull headed but hey thats just me jack!

Although my form and kicking need a lot of work I am pretty happy with my swimming.  Last week I hit 1100 on my distance swim day and today doing my 300m sets for race prep I was holding a pretty steady 2:10~2:15 100m pace which is pretty good for me. 

Have a good day!

Thanks Hope! 

Hey how do you like the gold package Hope?  Do you do the coaching also?

medic, 

I like your outlook on training.   Keep it up and the progress will come.   Dont get to bull headed on the running, that leads to injury.    Keep the progression smooth and little building blocks.  

Thanks Hope and Hammer for the explain.  Will have a go at the pull tomorrow.

Good luck Fire for Sunday.  I hope you enjoy it.  Your training sounds great.  My 100m pace is about the same as yours....slow but steady. 

Just wondering does anyone use a wetsuit for your tri's??  I brought one yesterday, off ebay, its a bit hard to get out of, mainly over the feet area (not that I have huge feet).

Cycling is a bit behind still, I find it hard to get out on the road and spin bikes really aren't enough. 

Happy training everyone.

Dave or anyone. I need advice for strength training. Below is a workout described in the training program I am trying to follow, but I have not been doing the strength. Do any of you have advice for me in this area? 

4. Hold the Water with Patient Hands

When human swimmers pull and kick they consider turbulence

an acceptable price for generating power. But when we

emphasize streamlining and weight shifts, turbulence is a

drag…literally. In TI Swimming, you’ll take care to return your

arm to the water cleanly – almost softly – to avoid noise, splash

and bubbles; calm water allows a firmer grip. Second, extend

fully – as if stretching for something just beyond your reach.

Third, patiently trap as much water as possible, as firmly as possible,

behind your hand. Finally, don’t stroke until your hand is

stable and your grip firm.

As you patiently establish your grip, your body will be coming

into position for the next powerful weight shift. If you

stroke too soon, you’ll just stir up the water and exhaust yourself

needlessly. You may be thinking all this patience will cost

you speed. But a streamlined body will hold its speed sufficiently

to allow you more time to begin the stroke. Swimming

this way will be far less tiring. When you push water back, your

arms and shoulders do all the work. Those muscles fatigue

quickly. When you focus on spearing, gripping and weightshifting,

you use core muscle, aided by gravity. Those muscles

are not only much stronger; they’re virtually tireless.

Hope well firemedic nailed this one.   In our sport heavy strenght training is not as benificial as most people think.    I love doing crossfit workouts that are 15 to 20 minutes.   Typical light weight and lots of reps.    this build the specific strength for our sport and improve cardio.      I will try to start listing out this type of workout.   feel free to look over my log to get some ideas too.   

Thanks Hope that is a great explain on TI swimming.  After reading this my swim today didn't quite cut it I might go again tomorrow, but main aim is to get out on the bike.