willie05's Group - Closed (Page 9)

Wendy - looking at your log, I can understand still getting winded.  It'll come with time, and lots more laps!  Try to keep up with at least 3 swims a week to see improvement.  As you continue to do more drills and extend the length of each set and total time in the water you'll start feeling better.   The TI book is good for technique, but I don't think the drills in the book are very good for building endurance. 

There are very good swim sessions by Kevin Koskella here on the site that start at 700 and go up from there up .  They're a good combination to increase endurance and speed.  Here are the first two:

700: http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=1154

Example:

Day 1
Warm Up: 200, alternate kick/swim by 50. Kick on your side
Drill: 4x50’s, Shark Fin, rest 0:15 between 50’s
Main: 4x50’s Distance Per Stroke- focus on stretching out long strokes.  How many strokes does it take to get to the end of the pool?
Warm Down: 100, breathe every 3 strokes

1250:  http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=1175

Example:

Day 1
Warm Up: 300, every 3rd length kick on your side. Alternate Right Side/Left Side per kicking length.
Drill: 6x50’s, Odds: Shark Fin, Evens: Swim with Fists. Rest 0:15 between 50’s
Main: 8x50’s Distance Per Stroke- focus on stretching out long strokes
1x150: Build to 85% effort. Pay attention to stroke technique.
Warm Down: 100, breathe every 3 strokes
 

I agree that a coach would certainly be a big benefit as well, especially if you don't feel much improvement within the next couple of weeks.

I was thinking more about this while I was swimming this morning.  Another way to improve is to cut down on the rest between your 100s.  If you wait until you completely have your breath back, then you've waited too long.  You should try to get your rest down to no more than 15 secs between each for any distances up to 200.  If it's longer than that now, do it gradually over a couple of sessions.  

When you get up to 500 yd sets (yes you will!), then I would give it a 30 sec rest.

Let us know what it is and we can check it out!

Wendy - I just had a look on Body Glove's website, and I don't see any swimming wetsuits.  I don't know all the differences between swimming and surfing wetsuits, but off the top of my head two that I know of are that swimming wetsuits are thicker and give you more buoyancy, and they also allow for better arm movement above your head.

Here's an article that gives you the basics of wetsuits:

http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=97

Couple things I learned that help are to relax your legs and glide in the swim for the last 25-50 yards or so.  Towards the end of the bike, make sure you drink lots, spin your legs a little faster (at a lower gear) and even stand up a bit to stretch your legs.  I also start off a bit easier on the run as I get my legs back, then start pushing.

Since we were talking wetsuits, I thought I would post this article from Bikesport out of Detroit.  Very valuable advice on how to put one on!

http://www.bikesportmichigan.com/features/Wetsuit_Demo.shtml

After you read this, take some time to explore their website, it's an excellent resource.  It's packed with how to articles, training and advice.

Congrats!  Great job with finishing - especially with that calf and your mishaps!  The two best things to take away from your first race are the pride of the accomplishment, and the experience that you'll put to good use next time.

You're right about the swim - the time always includes the run into transition so it's tough to compare the time against you're training.  The best is just to compare yourself against everyone else.  Plus the yardage doesn't always seem to be accurate....

Hey Squishy -

I have heard of wearing the forerunner in the swim cap, but I haven't considered doing it.  If you want to do that, be sure you try it first during your training to get used to.  I'm sitting here pressing it down on my head, and it's not nearly as uncomfortable as I thought it would be!  Swim caps bug the heck out of me, so I probably wouldn't notice it at all.\

Saying that, I'm not sure if it adds that much value.  For one, I think it would be a distraction running out of the water, pulling off the cap and goggles, and making sure you don't drop the watch.  Then, you'll need to switch it from multisport to biking at some point in the transition (I have enough trouble just hitting the start button - I forgot to in my first race!).

You'll be adding the swim length and time, but during the race if you come up with a different time and distance than the official measurements, it doesn't really matter.  All that matters during the race is the official time and your place! 

More importantly is your question about pacing during the race.  For swimming, I start off easy to get my breath and get into a rhythm - especially with all the others around you.  Once I'm comfortable, I just concentrate on my technique and let the pace take care of itself.  If I think too much of the buoys and how far I have to go I get all depressed!  So I literally take it one stroke at a time and before I know it, I'm coming to the end.

An important point - if you're on beach type finish, like most races, keep swimming until your hands touch the bottom.  Don't start running before that - you'll needlessly tire your legs out.  I'm amazed at how many people I swim by as they're trying to run in the water.

For the bike, my legs always start out cold and tight after being in the water.  I take it easy for the first mile or so, keeping my cadence up, but not at a high gear, and drinking.  Within about 5 mins, hopefully my legs will be warm, and I start punching up the gears.  My goal during the bike is to be smooth and fast.  I don't worry about saving anything for the run, but just keep it steady without mashing the pedals.  If I mash, I'm going to tire my legs out.  Keep the cadence steady at 90, don't strain, and you'll be just fine.

Once I start the run after biking, I always start faster than a normal run.  Your legs are used to going fast, and they'll keep going.  I try to ease into a slower pace, then gradually pick it back up, until I'm pushing all out for the last bit.  Nothing to save it for now!

I had a look at your logs - your April 3rd brick is spot on.  Keep practicing your bricks every couple of weeks and you'll know exactly what to do!

I'll be interested to hear how you like using it for the swim.

To be honest, I didn't know about setting it up for the multisport like that.  I guess once I figured out how to set it for bike and run, I never went back to look at some of the more advanced features.  Just last week I accidentally found out how to see different screens than the standard one!  I'll definitely try out the multisport setting.