General Discussion Triathlon Talk » Speed work Rss Feed  
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2015-02-19 12:11 PM

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Subject: Speed work

14 mph at 20% grade.  Working on turnover and drive.  Shooting for a sub 4:18 indoor mile on Sunday.

https://www.youtube.com/watch?v=1fIFtXSQmBg&feature=youtu.be 



2015-02-19 12:54 PM
in reply to: Left Brain

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Subject: RE: Speed work
Your offspring? Congratulations. That looks fast and tough. Good luck on Saturday!

2015-02-19 1:21 PM
in reply to: Left Brain

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Subject: RE: Speed work

Originally posted by Left Brain

14 mph at 20% grade.  Working on turnover and drive.  Shooting for a sub 4:18 indoor mile on Sunday.

https://www.youtube.com/watch?v=1fIFtXSQmBg&feature=youtu.be 

I was going to give him crap about hanging on to the bar, but then he let go of it and went HAM....

2015-02-19 2:25 PM
in reply to: Left Brain

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Subject: RE: Speed work

Daaaaaang.

Pretty sure my legs don't move that fast!

Best of luck to him

2015-02-19 2:32 PM
in reply to: ratherbeswimming

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Subject: RE: Speed work

Originally posted by ratherbeswimming

Daaaaaang.

Pretty sure my legs don't move that fast!

Best of luck to him

He has worked his arse off to get his cadence up and keep his stride length.  At 6'4" it was a lot of work, and still is, to get his run form squared away.  I don't how many hours he spent pulling a tire across the field behind our house or doing form drills.  The super treadmill is like sandpaper on a block of wood you have rough smoothed.....he's getting there.

2015-02-19 4:23 PM
in reply to: Left Brain

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Subject: RE: Speed work

Originally posted by Left Brain

He has worked his arse off to get his cadence up and keep his stride length. 

Just curious, what is his cadence at that speed?



2015-02-19 4:55 PM
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Subject: RE: Speed work

Originally posted by Scott71

Originally posted by Left Brain

He has worked his arse off to get his cadence up and keep his stride length. 

Just curious, what is his cadence at that speed?

Around 103-105.  His coach actually breaks it down frame by frame for the short work.....what you see there is a 12 second interval.  If I remember right, that session had 6 of those, and then 3 intervals at 15 mph for 30 seconds at 10% grade, then 3 intervals of 16 mph at 5% grade for a minute.  The idea is to keep the cadence the same for each interval.  My son says that the 1 minute intervals are ridiculously easy after doing the steeper ones.  I don't know all of the science behind it, but there is a 12 session protocol that he is doing (each session SLIGHTLY harder) and that is session 8.....it's all formulated and set for the training period.  It's all done in front of a giant mirror so that he can make adjustments as he is given them (kness up, head down, drive your arms, etc.) and actually see himself making the adjustments and feeling the difference.

There are plenty of people who also do this work at slower speeds.....it's all customized and ability based.

 



Edited by Left Brain 2015-02-19 5:02 PM
2015-02-19 7:17 PM
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Subject: RE: Speed work
I....AM.....JEALOUS. I want to be able to work on one of those.

Does he race short distance track ? I know you refer to him often, but I can't recall, sorry

Edited by TJHammer 2015-02-19 7:19 PM
2015-02-20 7:47 AM
in reply to: TJHammer

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Subject: RE: Speed work

Originally posted by TJHammer . Does he race short distance track ?

He likes the 400,800, and mile in track.  This is the first season he has ran indoor track and he really likes it.....he enjoys the contact.   There is also distance protocols on the same machine and he will do that as the tri season gets rolling better.  The good thing about this treadmill, under good guidance, is that the workouts are extremely purposeful.....there is no wasted time. The results can be head shaking.  Like I said, anyone can do this work, as it's tailored to an individual.  But it's not something that can be done without a decent base.  I did two 12 week sessions a couple of years ago and made significant gains.....but it's all relative, my speeds were much slower, but the gains were comparative.

2015-02-20 7:56 AM
in reply to: Left Brain

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Subject: RE: Speed work

of course he enjoys the contact, he's used to the junior elite swim washing machine!

2015-02-20 8:47 AM
in reply to: Left Brain

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Subject: RE: Speed work

The kid's looking good!

You doing the Sarasota ITU race this year?  I'll be working in transition; stop and say hi if you're there.

Mark

 

 



2015-02-20 8:53 AM
in reply to: RedCorvette

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Subject: RE: Speed work
2015-02-20 8:56 AM
in reply to: RedCorvette

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Subject: RE: Speed work

Originally posted by RedCorvette

The kid's looking good!

You doing the Sarasota ITU race this year?  I'll be working in transition; stop and say hi if you're there.

Mark

 

 If you are talking about the race on 3/14, yeah, he got invited.  Are you going to be around for the Jr. elite races?  I think we get down there on Thurs. and he races on Saturday in the North American Jr. Championship.....25 kids (16-19) from U.S., 25 from Canada, 25 from Mexico.....if you are around you should come watch.....it'll be a smoking fast race.  We are going to stay around until Sunday evening.  I'll PM you my phone #.

2015-02-21 8:31 AM
in reply to: Left Brain


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Subject: RE: Speed work
Totally amazing and impressive! All the best on sub 4:18 tomorrow. We're in Clearwater . . . might be able to make it down to Sarasota to watch that race. I need to look at schedule. I think it would be a blast to see those kids kicking it like that . . .
2015-02-21 11:15 PM
in reply to: #5094519

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Subject: RE: Speed work
Wow that's some cadence! If I tried that it would be the making of a failarmy clip hehe let us know how it goes!
2015-02-22 6:44 PM
in reply to: ChemNerd23


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Subject: RE: Speed work
Thought of junior while on the treadmill this morning. I had it up to 6:00/mi on an interval and didn't dare try any faster for fear of my life. I even put on that silly safety clip when I'm running that hard. 14-16 mph is just crazy.



2015-02-22 7:25 PM
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Subject: RE: Speed work

Well, today was one of those days.  False start when the gun missfired, called back to the line, he lost some focus, got out late, got boxed in, and had to fight the rest of the race.  Ended up 4th in 4:27...pretty far off the winning 4:17.....not a good day for him.  One thing about lining up to race 100 times in a year between running, swimming, biking, and triathlon......there's going to be some "issues" with some races.   Today was a throwaway.



Edited by Left Brain 2015-02-22 7:26 PM
2015-02-22 11:27 PM
in reply to: Left Brain

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Subject: RE: Speed work
Stuff happens.


Swam 2 races yesterday. Ok in season times. Solid performance indicators, 400 IM 5.00.7 and 200 Free 2.04.6. My IM was ok to about 250m ... Got it sorta together for the last 25 but cool down and reset for the 200. I focused on turns in and out of each wall.
2015-02-23 6:37 PM
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Subject: RE: Speed work
Originally posted by Left Brain

Well, today was one of those days.  False start when the gun missfired, called back to the line, he lost some focus, got out late, got boxed in, and had to fight the rest of the race.  Ended up 4th in 4:27...pretty far off the winning 4:17.....not a good day for him.  One thing about lining up to race 100 times in a year between running, swimming, biking, and triathlon......there's going to be some "issues" with some races.   Today was a throwaway.




No DQ on the false start thank goodness. You're done with 1 in USATF. Master's event 3 weeks ago, I saw a bunch.

Originally posted by simpsonbo

Stuff happens.


Swam 2 races yesterday. Ok in season times. Solid performance indicators, 400 IM 5.00.7 and 200 Free 2.04.6. My IM was ok to about 250m ... Got it sorta together for the last 25 but cool down and reset for the 200. I focused on turns in and out of each wall.


Jeez, you make me feel slow, and I thought I was making progress this winter

Edited by TJHammer 2015-02-23 6:38 PM
2015-02-23 10:52 PM
in reply to: TJHammer

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Subject: RE: Speed work
Savanah King got DQ'd at CIS swim champs (Cdn University Nationals) in the 800 at the end of the race. She was over 10 seconds up (8.49) & got the axe. It was her 5th and final year and she had won the previous 4 years. You get a special award for winning the same event all 5 years.

2015-02-23 10:56 PM
in reply to: simpsonbo

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Subject: RE: Speed work
???Have to ask, how does one DQ in the 800m at the end of the race (assume it was freestyle)? Standing on the bottom of the pool? Swimming into the next lane?


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