Recently I completed a functional (heart rate) threshold on a twenty minute bike session. In February my threshold was 162 BPM, and I would say that for at least the last 5-7 minutes, I was unable to maintain nasal breathing only (instead I needed to mouth breathe).
On April 23, I was able to maintain nasal breathing until minute 18 (of 20) at 166BPM. During the last 90 seconds or so I pushed harder and purposefully started mouth breathing to increase heart rate - but otherwise I could have maintained nasal breathing likely to at least 167/168. Full moon day? New functional threshold on bike...167 BPM
Over the course of the last couple months or so I have noticed that nasal breathing in low 140s was limit. That extended to low 150s and I was really surprised when I hit mid 150s. I had seen low 160's and was pretty sure that would be a max, but was surprised (how with proper nutrition - gels, Cliff Bar, water) by how good nasal breathing at mid 160s felt (after a sufficient warm up and a decent work out day, the previous day).
Wednesday, 27 April 2016
April 21 Swim Clinic - Initial Reflections
Having my swim technique critiqued was what I needed, and I attended a clinic that provided this opportunity.
Two major needs:
1) I was not rotating my hips (far enough, or even at all)
2) I was not extending my pull far enough at rear (pulling out early).
I found that by working on (in pool) the propulsive pushing of water past my hip (keeping my hand in the water 20%-30% longer was more efficient and faster (perhaps my stroke rate was slower, but hat my arms are more useful in the water rather than out of water - made some sense). I felt I had a breakthrough at the end of the clinic when I swam hard, fulling extending on accelerated propulsion, pushing water past my lower leg.
Question I have however...does extra hip rotation, in particular, matter as much in open water (compared to pool swimming)? Bottom line for me - needs to be open water technique. Regardless, I have committed for the next few weeks to following this advice (also given in Episode 6 of Be Race Ready Podcast - Gerry Rodriques, Tower 26 coach).
Two major needs:
1) I was not rotating my hips (far enough, or even at all)
2) I was not extending my pull far enough at rear (pulling out early).
I found that by working on (in pool) the propulsive pushing of water past my hip (keeping my hand in the water 20%-30% longer was more efficient and faster (perhaps my stroke rate was slower, but hat my arms are more useful in the water rather than out of water - made some sense). I felt I had a breakthrough at the end of the clinic when I swam hard, fulling extending on accelerated propulsion, pushing water past my lower leg.
Question I have however...does extra hip rotation, in particular, matter as much in open water (compared to pool swimming)? Bottom line for me - needs to be open water technique. Regardless, I have committed for the next few weeks to following this advice (also given in Episode 6 of Be Race Ready Podcast - Gerry Rodriques, Tower 26 coach).
Saturday, 16 April 2016
Tower 26 - How to Use Arms when Swimming
Finally - I have figured out what to do with my arms when swimming!
In Episode 6 of the "Race Ready - Tower 26 Podcast with Gerry Rodrigues", I learned 4 key things...
1) When arm enters the water, extend fully forward and downward.
2) When arm is in the 90-120 degree position, push water straight back toward the feet in an accelerated manner, until arm is locked out at 180 degrees, and the wrist is cocked.
3) fingers facing pool floor, elbows high
4) hips need to be used, like in baseball (swinging or throwing).
My first experience trying out some of the drills and then doing 100s I noticed immediate gains.
What I love is that I now know. That I should extend fully - which feels better to me, as I was only extending previously to about 170 degrees. And that hips will come into it...is an episode of the podcast I look forward to hearing more on hip and shoulder connectivity/rotation.
In Episode 6 of the "Race Ready - Tower 26 Podcast with Gerry Rodrigues", I learned 4 key things...
1) When arm enters the water, extend fully forward and downward.
2) When arm is in the 90-120 degree position, push water straight back toward the feet in an accelerated manner, until arm is locked out at 180 degrees, and the wrist is cocked.
3) fingers facing pool floor, elbows high
4) hips need to be used, like in baseball (swinging or throwing).
My first experience trying out some of the drills and then doing 100s I noticed immediate gains.
What I love is that I now know. That I should extend fully - which feels better to me, as I was only extending previously to about 170 degrees. And that hips will come into it...is an episode of the podcast I look forward to hearing more on hip and shoulder connectivity/rotation.
Swim racing tips
I found this article from Triathlon Magazine Canada -
Conquering your fear of the open water swim
Tips to become more confident so you will not only survive but have a great open water swim.
This article was useful for me for two key reasons:
- I never thought to ask people around me about how long they expected their swim time to be, and to therefore find a similar paced group
- know the swim course is important and from my experience ask about buoys for shorter distances as they may cause confusion or assumption that one needs to stay outside of them.
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