Flipturns and more Flipturns

My last post was in reference to the fact that I have started using flipturns in my swim training. It is no secret that swimming has been my most successful event so far and my preferred training event. My running has been virtually nonexistent (that changes when I go back to Boston) and my cycling can be described as a work in progress. But I am pretty much there for my swims. I started using flipturns a bit last Tuesday.

Last Friday, I hit the pool again with a long workout of 4 x 300s using all flipturns. It is much much harder to do a full flipturn workout. By not coming up for air at the wall, you increase the stress of the set tremendously. You are constantly gasping to get more oxygen, thus your output decreases, causing you to lose form and go slower. As your body adjust you get more comfortable and normalize. As mentioned before it will not help in the race on that level, but by not touching the ground and not getting the extra breath, you better simulate the sensation of being in the middle of the lake.

Yesterday was another milestone. I had 5 sets of 500s with 200 warm down after each set. I continued to try flipturns. I was much better yesterday for the first 300 but started to tire and have difficulty heading for the last 200. I really wanted to quit and my upper body was throbbing, but I kept at it and completed 3 500s and 2 200s with flipturns. I was really beat down by the end but the confidence I have now is extraordinary. I am going to rest today because I am tired. Tomorrow I am scheduled to cycle, and swim again on Friday. Friday will be a short time trial of 1000 yds continuously. I will be using all flipturns on this set. It should be very difficult but I am up the challenge.

Kaizen - Continuous Improvement

Tuesday was a shorter swim than I have had as of late. I focused on technique, breathing, and flipturns. My goal is for a smooth day out on the water. Although flipturns are useless in a race situation, I want to be able to train in a way that simulates the seemlessness of racing. Oftentimes, in training I will be doing a long set (say 400 - 800 yards) and I will take a breath and touch my feet down when I hit the wall. This works against the feel I am trying to achieve since I will not have that opportunity to touch bottom in the race. Therefore, my goal now is to swim using flipturns as much as possible, and to avoid touching my feet when I hit the wall. It will take some time and will be a huge, painful adjustment, but when I am through, hopefully my swim workouts will be much more effective.

Wednesday is my first bike/run brick. I have not run much this season, so I am a bit nervous. My goal is to cycle 15 miles and run for three or four. It's about the distance of a long sprint and will be a great challenge. I think I am up for it.

Sunburn

It usually happens on the golf course. But this year my first sunburn happened while hitting a new high on the bike. Today I rode 30 miles in 2 hours. A new personal distance best, and yes, I have my first sunburn of the year. It was one of those Ferris Bueller-type days where the whether is sunny and perfect and a great opportunity to blow off work. I got out there and rode to E. Puyallup and back (twice). No real breakthroughs as far as technique or speed, just distance. But I felt great. I am gradually getting more and more comfortable with the bike and my base is building nicely. Tomorrow I swim.

On a side note, I have been delaying my run workouts to get my bike distance dialed in. But now that I have hit my numbers as far as bike times is concerned it is time for me to start running. Plus, I will have plenty of opportunity to work on running when I am in Boston over the Memorial Day holiday since I will have no bike.

In work news, I was interviewed today via an deal that I thought I was disqualified for. It seems that I may not have been disqualified and my group were one of only a few competing for the contract. Not sure if I want the job or not, but it was fun talking to a reporter from a paper I read all the time. I am sure I will be misquoted but at least I will have a clipping to show to my Mom.

Tired but making progress

There are times when I think I am ready for the race. That is usually followed by an overwhelming reality check that I am NOT EVEN CLOSE to be ready for my race.....But I am making progress.

On Sunday, I decided to stop making excuses already and get out on the bike. On the road. Before, there was always an excuse. "It's too cold." "It's raining." "I need new wheels so I don't have to waste time changing around tires." "I have too much work." These were all excuses used by me within the last month. Finally I went to the Foothills trail for the first time. I almost died. There is no possible way to properly train for a race as well as being on the road or in the lake. I only made it a few feet before I nearly panicked. First, I barely got on the bike (my seat is so high I have to literally jump on the saddle). Second, I couldn't get my feet in the shoes for a good mile or so. Third, when I did get my feet set, I could not reach down and adjust anything because I was so uneasy on the bike. This was a real wakeup call. I thought my time on the trainer was sufficient. It wasn't by a longshot. Just like during my boxing days, the only way to train properly is trial by fire.

After that setback, I vowed to get on the bike as often as possible until the race. So I was on it for 10 miles on Monday and 15 miles today. I desperately need to get as much roadwork done as I can (at least on the bike before the race).

My fitness is improving gradually. I have been doing my swim workouts to the note. With that out of the way, my next goal is to focus on hitting the cycling goals (on the road this time). I really am not sure how much running I will be able to do before the race time. But now, as I write this, I will make an effort to at least run a little before the race. My lack of running was a detriment back in 2006 so I know I have to get out there.

Until next time...

Big week so far

First off, we have the baby, which puts the training in a tailspin. Then everyone gets sick for about four weeks. Finally work intervened keeping me really busy.

But I'm back this week with a vengeance. I had snuck a couple rides in along the way. Tuesday I got in the pool for the first time since early March and went roughly 1200 yards. It was a short workout but I felt really good. The swimming tires me out like crazy. Wednesday I went out to the garage and spent an hour and a half on the trainer. Finally on Thursday, I did the entire 3100 yd. swim workout which equals roughly 1 and 3/4 miles. That is a little over the race distance so I am in shape for the swim portion of the tri.

Today or tomorrow I am going to head outside on my new $600 racing wheels. First time outside in a couple years I'm very nervous but it is supposedly a long path. I'm psyched.

For the Blazeman

Click here to see Blazeman in Kona 2005

Tuesday Triathlon

I woke up at the gawdawful hour of 4:30 and joined my gym's triathlon training group for our weekly session. Its a great idea. We start off at 5:45 and swim for a half hour, then quickly head to the spin room for a half hour, and then run outside for roughly a half hour. The timing is always a little off, but it works out to a decent swim (especially if you get there early and warm-up). A brief, but effective bike. And finally a very good run of about 3-4 miles.

Today was much the same. These workout are the next best thing to actually doing a sprint race because it gives you the feel of what it is like to work all three muscle group in succession. The best part about it is the run since it has always been the portion I give the least attention to. So far in my racing experience I have had horrible runs. It is usually because I am under-trained for the bike and then basically dead when I run. This workout is going to be great for helping remedy that.

Very tired now but fired up. A little update on my shoulder: I still feel the pain a bit but I spent a good ten minutes before my workout warming up with weights and felt very little pain in the water. I will rest it for the rest of the week and see how it feels next week. Perhaps a little ice as well.

Song in my head: "Ridin' the Storm Out" REO Speedwagon http://www.youtube.com/watch?v=Y6F5xm0QooE