This is a YouTube playlist that I use on the trainer, to learn about the upcoming Muskoka 70.3 race July 10. They give some sense of the race (swim and run as well). I watch them to get an idea of the hills. (I have never biked the route or raced a 70.3).
Monday, 28 March 2016
Muskoka 70.3 - My YouTube Playlist
Thrive Fitness - First Strength Workout (BURN)
A week ago I completed (as best I could) the first (of three) strength programs from Brendan Brazier's - Thrive Fitness (2nd Edition, 2014). It is called "Max strength/build/afterburn."
Immediately following my pecs/core felt weak and fatigued. The next few days my left glute and upper hamstring were feeling the afterburn almost. That faded after 1-2 days. However my pecs and felt the afterburn for at least 5-6 days. I will do a strength workout tomorrow - not Thrive's program.
Hope to do the same Thrive program in 3 days, which will be 10 days since the first attempt, and hope to see some gains - in particular, that it won't create as much afterburn, that the first time burns it in the hardest and creates the strength and foundation for an easier repeat.
Note: I think the left side issue (a recurring theme here) was due to the isolated left side exercises - in particular the "Pistol Squat", but also perhaps the "Step back lunges". Perhaps when doing two legged squats, I overuse the right side (stronger leg and shorter) and the left is often not doing the work that the right is.
Immediately following my pecs/core felt weak and fatigued. The next few days my left glute and upper hamstring were feeling the afterburn almost. That faded after 1-2 days. However my pecs and felt the afterburn for at least 5-6 days. I will do a strength workout tomorrow - not Thrive's program.
Hope to do the same Thrive program in 3 days, which will be 10 days since the first attempt, and hope to see some gains - in particular, that it won't create as much afterburn, that the first time burns it in the hardest and creates the strength and foundation for an easier repeat.
Note: I think the left side issue (a recurring theme here) was due to the isolated left side exercises - in particular the "Pistol Squat", but also perhaps the "Step back lunges". Perhaps when doing two legged squats, I overuse the right side (stronger leg and shorter) and the left is often not doing the work that the right is.
Swim Tip - (Left) Hand in Channel (Alignment)
This was a timely tip for me... my coach pointed out that my hands under water are not doing what they should mid-stroke or shortly after entry.
I speculated that since I breathe on the right side, it was my left (weaker arm) that was waving about mid stroke. Coach commented that if get my arms going straight, 5 seconds would come off my 100m time.
Then I heard episode 5 in the "Be Race Ready - Tower 26, Gerry Rodrigues" podcast, in which he talks about correct alignment. Lots of problems are created when the hands enter water (not the forearm not the elbow) and get out of line with the shoulder-midline channel. Pull them straight back until the hand slips out near the hips. "Once we cross over or go outside the boundary - stuff happens," Gerry says.
The channel is from the centre line down middle of body - to the outside of the shoulder (about a foot to play with). Note tautness is the first priority, then alignment. Other issues concerning alignment, head shifts off the spineline, before turning to breathe - head needs to stay still, not come up, not dip down, not shift.
HOW to fix allignment issues:
1) have a coach.
2) Pulling - with ankles locked, snorkel (head doesn't move), pull buoy - start with a perfect line, practice hand entry and channel.
I speculated that since I breathe on the right side, it was my left (weaker arm) that was waving about mid stroke. Coach commented that if get my arms going straight, 5 seconds would come off my 100m time.
Then I heard episode 5 in the "Be Race Ready - Tower 26, Gerry Rodrigues" podcast, in which he talks about correct alignment. Lots of problems are created when the hands enter water (not the forearm not the elbow) and get out of line with the shoulder-midline channel. Pull them straight back until the hand slips out near the hips. "Once we cross over or go outside the boundary - stuff happens," Gerry says.
The channel is from the centre line down middle of body - to the outside of the shoulder (about a foot to play with). Note tautness is the first priority, then alignment. Other issues concerning alignment, head shifts off the spineline, before turning to breathe - head needs to stay still, not come up, not dip down, not shift.
HOW to fix allignment issues:
1) have a coach.
2) Pulling - with ankles locked, snorkel (head doesn't move), pull buoy - start with a perfect line, practice hand entry and channel.
Friday, 18 March 2016
How to Run Down Hills and Up Hills with J. Zeiger
Nice video (above) that gives me well needed advice on how to run down hills (no brakes)!
Video (below) showing tips for running up hill (lean at ankles, don't overreach on step)!
Dave Scott on Bike Fit/Position
Dave Scott gives some bike advice on bike fit and position. I found this helpful, as well as his other similar videos.
Goderich Triathlon Video 2015
Great VIMEO video about Goderich Triathlon 2015. Image below - Click on left link, not below.
This is my favourite triathlon so far - Goderich. It was also my first. It is on my favourite lake. It is a challenge at the Olympic distance.
This is my favourite triathlon so far - Goderich. It was also my first. It is on my favourite lake. It is a challenge at the Olympic distance.
Thrive Nutrition - Brazier
After some searching I think I have stumbled on a plan and a lifestyle. After watching "Eddie the Eagle" film, I went to chapters March 5 and bought two books by Brendan Brazier. He emphasises a nutrition plan that I am excited about. Ironically, my brother introduced me to his stuff a few years ago, after falling away from vegetarian diet and well before an interest in triathlon/fitness lifestyle.
Key points are - Plant powered, non-stimulants, focus on hormone balance, and high net gain foods.
Also included is his Thrive fitness plan. Excited about putting some of this into planning, shopping lists and into training. A lifestyle. As a former vegetarian - dropping the dairy (and eventually, but not just yet maybe - the eggs) will be the only tricky part this spring. Almond milk will be it.
Thrive Nutrition - Brendan Brazier
Key points are - Plant powered, non-stimulants, focus on hormone balance, and high net gain foods.
Also included is his Thrive fitness plan. Excited about putting some of this into planning, shopping lists and into training. A lifestyle. As a former vegetarian - dropping the dairy (and eventually, but not just yet maybe - the eggs) will be the only tricky part this spring. Almond milk will be it.
Thrive Nutrition - Brendan Brazier
Gerry Rodrigues - Tower 26 Workout
This is a workout that I use form Gerry Rodrigues - Tower 26:
1) Warm up - 10 mins or so
2) 4 x 200m Pulling (snorkel and pull buoy, increasing efforts)
3) Main A - 8 x 100 (85% effort, 5-10 seconds interval)
4) 2 x 400 Pulling (snorkel and pull buoy - ankles together)
5) Main B - 8 x 100 (full out, 1 min intervals)
High Elbow - Surface/Torso
Today's Swim Notes
First 25m high elbows, entry near 10 - 2, hands relaxed. Fingers lower than wrists, wrists lower than elbows https://www.youtube.com/watch?v=oSWlQvyBnzY (Swim Smooth - Is Your Elbow Really Dropper or Hands to High?)
But the big take a away which I DO NOT WANT TO FORGET (and reason for this blog).... after 25m I found that keeping my hands high, elbows high that the pull through feel was with my elbows coming closed to mid torso and coming up and above the surface of the water.
I remembered coach saying the shoulders want to drop when we get tired. I also remember the podcast where British swimmer - Richard Stannard, talked about it getting easier - when you discover fast. http://www.220triathlon.com/news/podcast/october-2014-podcast/9204.html . Since I was sick the previous two days, I knew I could not muster the energy required for my 100's under 1:40. Therefore I was looking for efficiencies - and keeping a high elbow was the main focus for me. If I can keep that feel for the high elbow on pull through - this blog will already be well worth it.
(other notes working on keeping a high back - like a camera on my upper back staying above water, and pulling with "pressing against water" to keep torso high (as Stannard says). Also toes pointed back and kick to keep body high and straight with less drag - helped.
First 25m high elbows, entry near 10 - 2, hands relaxed. Fingers lower than wrists, wrists lower than elbows https://www.youtube.com/watch?v=oSWlQvyBnzY (Swim Smooth - Is Your Elbow Really Dropper or Hands to High?)
But the big take a away which I DO NOT WANT TO FORGET (and reason for this blog).... after 25m I found that keeping my hands high, elbows high that the pull through feel was with my elbows coming closed to mid torso and coming up and above the surface of the water.
I remembered coach saying the shoulders want to drop when we get tired. I also remember the podcast where British swimmer - Richard Stannard, talked about it getting easier - when you discover fast. http://www.220triathlon.com/news/podcast/october-2014-podcast/9204.html . Since I was sick the previous two days, I knew I could not muster the energy required for my 100's under 1:40. Therefore I was looking for efficiencies - and keeping a high elbow was the main focus for me. If I can keep that feel for the high elbow on pull through - this blog will already be well worth it.
(other notes working on keeping a high back - like a camera on my upper back staying above water, and pulling with "pressing against water" to keep torso high (as Stannard says). Also toes pointed back and kick to keep body high and straight with less drag - helped.
A reason to start this blog
At today's swim, I realized I needed to write down what I learned. I decided to start this blog.
Triathlon training to learn. It might help others, but hopefully it will at least help me.
Triathlon training to learn. It might help others, but hopefully it will at least help me.
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