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Alanya, Turkey 2013 - My Euro Dream Odyssey
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Thurs Morn 9th Feb
Stretch/Roll/Core/Weakness
Time 1:20
Milage Comparison 2011 - 2012
9th Feb 2011
Swim: 21,600m
Bike: 479.6km
Run: 166.2km
9th Feb 2012
Swim: 43,950m Up 103%
Bike: 441.1km Down 8%
Run: 101.9km Down 39%
Very surprised at how far ahead I am of 2011 swim and how little behind I am on the bike and run. Not as bad as I thought
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El Director wrote: »Very surprised at how far ahead I am of 2011 swim and how little behind I am on the bike and run. Not as bad as I thought
And better quality in the work done this year!!0 -
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Fri Morn 10th Feb
Plan Club Swim Session
Actual Club Swim Session
Well I had a funny feeling the swim coach would like to see were I am and were I'd like to go...that means only one thing - a TT. And so it was, 400TT.
WU 4x 100sw off 2min
10x 50k off 1:15 I wasn't making these which is unusual for me but I usually get faster at kick set after a few but only when I get a chance to stretch out the groin, which I didn't I just kept going.
100sw Easy
400TT - target was 6:20 (what I thought was my old PB) came in on 6:21PB My old PB was 6:34 on 1/06/11
300sw Easy
15x 100sw - as in {descend 1-5} x3 Targets here calculated on my 400TT - 1) 1:45 2) 1:40 3) 1:35 4) 1:30 5) 1:25
Set 1 1:43/1:39/1:35/1:33/1:31
Set 2 1:39/1:40/1:38/1:38/1:32
Set 3 1:43/1:43/1:40/1:36/1:33
8x 50k
Time 1:15
Dist 3,500m
Coach's Comments
The 400TT - The first 200 was in on 3:05 so the second was 3:16 so a big drop off there. I went out fast, too fast.
The 15x 100sw set (des 1 - 5) - here confirmed what the coach thought. I need to be working on my pacing. He observed that I was cruising no. 1, 2 and 3 (and that's how it felt) but when it came to trying to go to 1:30 and 1:25 for no. 4 and 5 I struggled, which I really shouldn't.
So two things he feels I need to work on over the next 6 weeks or so in order to get me swimming faster.
1. Pacing. When doing my 4x 50's des have a target for each 50 and make them.
2. The thing that will push me through to the next level in his opinion is speed work. Last year I was doing a lot of fast 25's coming in on 16.5/17 sec and this year my fast 50s are barely getting to 40 sec, it doesn't add up. His suggestion - put in some fast 25's in every session instead of fast 50's for a few weeks, get the times down and confidence up. Then go back to fast 50's and bring those down. He believes that I should be able to cruise at 1:30 by summer but to do that I must be able to do these fast sets faster.
A good session once I warmed up and good to get some feedback.0 -
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Nice PB dude. Well done.
Regarding BTH and his comments - this happens to me too, but off slower times!
I think it's that people try to hard on the harder, faster stuff and form can suffer and it can turn in to a slog fest. Not sure on that though but I think it's the case for me. 0 -
Hey El D, well done on the PB
I don't get the 1:25 target? Ok, if your Critical Swim Speed based on your TT result is approx 1:39 then its approx 15 secs under. Thats VO2 max level. You would need a good 2 minutes recovery afterwards. What was your recovery between sets? Where the descending targets purely for testing purposes?0 -
Nice PB dude. Well done.
Regarding BTH and his comments - this happens to me too, but off slower times! I think it's that people try to hard on the harder, faster stuff and form can suffer and it can turn in to a slog fest. Not sure on that though but I think it's the case for me.
I wouldnt be surprised if this were indeed the reason.shotgunmcos wrote: »Hey El D, well done on the PB
I don't get the 1:25 target? Ok, if your Critical Swim Speed based on your TT result is approx 1:39 then its approx 15 secs under. Thats VO2 max level. You would need a good 2 minutes recovery afterwards. What was your recovery between sets? Where the descending targets purely for testing purposes?
Can I ask how this is calculated?0 -
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shotgunmcos wrote: »http://www.swimsmooth.com/training.html
If you're good at maths and want to know the CSS calculation, it is:
CSS (m/sec) = (400 - 200) / (T400 - T200)
Where T400 and T200 are your 400 and 200m times in seconds. We then convert your speed from m/sec into time per 100m.
I guessed at El D's CSS but using the first 200 of his 400 as the T200 value it would come out at 1:37, usually you do the T200 after the T400 so it may not be the same score as a fresh T200. Kind a like doinga T5 before a T20 on the turbo
@BTH Ya we certainly seem to be in the same place right now and having similar issues. Perhaps we can combine our powers to improve! Lets get researching and share what we find We will make an awesome team then in the water at triAthy sprint or Crooked lake
@P Gibbo form/tech falling apart as I try too hard is definitely a contributing factor. My stroke/tech feels lovely when cruising along but once I know I have to pick it up I think I tense up a bit around the shoulders ie. exactly what I shouldn't be doing as this shortens your DPS (distance per stroke)
@shotgun thanks for that CSS calculation, can you just clarify:
CSS (m/sec) = (400 - 200) / (T400 - T200) is that
= (200)/(381-185)
= (200)/(196)
= (1.02) then convert to min/100m = 1:42 not 1:38 - have I done this correctly (sorrty just a stickler when it comes to numbers
)
Anyway to answer your questions. You are dead right re rest time. Those 100's were off 2 min so not much rest time if chasing 1:25's. He did say that when doing the 25m fast that they should be off plenty of rest alright or indeed when doing any fast stuff. The coach likes to push me and often picks targets that he knows I'll struggle to get like the 1:25, but at least he is pushing. He also metioned that ideally and in his opinion I should be able to get my flat out 100 down to 1:15. That means 1:25 would come alot easier.
Also forgot to mention. I am paying closer attention to what my body is telling me anymore. My left calf was starting to cramp up - early warning sign of something meaning it needs to be tended to. So I rolled and stretched it after instead of ignoring it after the session. Tweaks, cramps, tightness, stiffness - these things should be noted during sessions and addressed after.0 -
Haven't done this in two weeks but here is where I currently am:
Weight 76kg (Down); Body Fat % 10.5 (Down); Muscle Mass 64.7 (Same);
Overall story in graph form of course
Weight
Body Fat %
Muscle Mass
That outlier read on 28th of Nov for muscle mass is a head stratcher-must be incorrect
Anyway over all weight and BF down muscle mass the same 0 -
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[QUOTE=El Director;77015256
@shotgun thanks for that CSS calculation, can you just clarify:
CSS (m/sec) = (400 - 200) / (T400 - T200) is that
= (200)/(381-185)
= (200)/(196)
= (1.02) then convert to min/100m = 1:42 not 1:38 - have I done this correctly (sorrty just a stickler when it comes to numbers)
.[/QUOTE]
Ah yes you are right. I was multitasking poorly
I was just trying to understand if those descending sets of 100s were for testing purposes to see where your stroke broke down etc...
If 1:42 is your CSS then like the cycling, you have a swimming sweet spot just below this that will give you most back for time invested. Of course the main difference is that on the bike you can 'simply' press onto that extra gear but in the water your technique and form has to hold for you to gain speed for additional effort.0 -
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@Dory Dory I will keep that in mind for sure, it's actually what I try to do anyway. My swimming has improved and it is still so encouraging to see more room for improvement.
It's off to swim school on Tuesday morning to have my stroke analysed. Had it done last year and it certainly helped me.
BTH bought his new wetsuit yesterday and I then decided to stop putting off what I'd been putting off for the last few weeks...try on the very expensive wetsuit I got (present) last year when I was 10kg heavier Will it still fit?? This wetsuit was to do me for years and years, plus I love it, it's a super suit. Eanna (from B2R) had told me last year that because of the material it will hug to the body even if there is weight loss, but would 10kg be pushing it?? In a word, no It was snugg, nice and tight in all the right places so happy days, no forking out for a new suit.
Sat 11th Feb
Plan 60 min easy spin
Actual 60 min easy spin
Dusted off the TT this morning and took it out for the first time in 4 months. A damp, wet but wonderfully bright morning, a pleasure to be out. I am working off RPE for now until I retest so I purposely I took it easy for the first 25 min to ensure my knee was ok. Then it was onto the tri bars for 20 to see how that felt. It was comfortable and although I felt unfit, fat and sluggish (like yesterday) I felt I could go on for another 2 hours. Alas that was not the plan and I had to be disciplined. So after an hour it was over
So after twonpelota said in his log about using cling film to wrap around his cycle shoes to keep his feet warm decided to try that two weeks ago on my freezing cold Sat morn spin, that with 2 pairs of socks and boot covers. Well it definitely was better, my feet were cold but not as cold as usual.
So this morning I decided to try tinfoil! Not as cold this morning though. My feet were so snugg! Tinfoil isn't cheap though so it will be newspapers turn next time out 0 -
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BetterThanHoyte wrote: »Good to see you feeling good on the bike again, and well disciplined. I'd have probably kept going.
However, wrapping your shoes in tinfoil?? Seriously?? Remind me never to go on a bike spin with you. That's definitely not in the euro rules!
Now remember I did have boot covers over them also you have to have an experimental type of attitude 0 -
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@Redmond Sorry dude only saw your comment now! Pls see below for your answer.
Had a decent post written but lost it :mad: Not going at it again. Basically needed time away to clear my head as it was wrecked. Take stock, consolidate, become smarter and try to get a steady two weeks of training under the belt, which I did. ITB seems to have finally loosened out. Head in a better place now, sometimes stepping back helps you go forward. Lets hope. Summary of the last two weeks below.
20 Feb-26 Feb|# sessions|Time hh:mm|Distance kms
Total|15|11:50|94.1
Swimming|3|03:10|8.1
Cycling|2|02:00|55
Running|4|02:20|31
Strenth/Core|6|04:20|N/A
27 Feb-4 Mar|# sessions|Time hh:mm|Distance kms
Total|17|15:15|185
Swimming|3|03:10|9
Cycling|3|05:10|143.5
Running|4|02:30|32.5
Strenth/Core|7|04:25|N/A
Run's were done 98% easy, mainly 30 min or so. So thats it, I'm back and hopefully I'm wiser, already March won't find till Athy/Crooked Lake now. 0 -
Mon Morn 5th Mar
Plan Coach Prescribed Session
Overall felt tired this morning and not really up for it but by the time I landed on the pool deck I was actually looking forward to it. Did 30 min of stretches and rolling first.
4x50 des 1-4 on 60: 49, 50, 46, 44
F’ed up the first two, the last one felt faster but the numbers don’t lie.
7x100 steady on 2:00: 1:41, 1:42, 1:39, 1:39. 1:40, 1:42, 1:41
Paced these well I think, any faster on the first 3 and I would probably have struggled to hold the same pace.
10x50 alt fast/easy on 60, the fast 50’s: 42, 43, 43, 43, 44
Pretty happy with those
Time 1:10
Dist 2,500m
Stretches/rolling
Time 30min
Here's to another good week. Thinking of ditching the Paddy weekend 5k now as it won't be what I thought it'd be (sub 18) but more because I need the weekend to do my long bike and run after the interuption of the last few weeks. Also Linda would love to hit Galway that weekend so thats what we'll do 0 -
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Your annual crack at Geraghty and O Dowd has been confirmed for July 8th, would have perferred it as a blow out before Kilkee myself but needs must. I suppose we have to get ready for an unseasonable day of driving rain and wind as per usual
Damn it! I have a bloody stag that weekend in Scotland :mad: I like that course too. I have done it every year since it started and without fail the weather has been truely awful! Will you do it yourself CW?
Mon Eve 5th Mar
Plan 40 min Easy Run With 5x 30sec Build
A lovely evening out and felt pretty good through out. A 50min run followed by a 40 the next day with no problems is a good sign. Quads felt a bit heavy towards the end though but delighted if I'm being honest. So it was 5x 30 sec build and 30sec recovery.
HR 152, PACE 4:28/km, DIST 8.66km, TIME 38:430 -
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El Director wrote: »Damn it! I have a bloody stag that weekend in Scotland :mad: I like that course too. I have done it every year since it started and without fail the weather has been truely awful! Will you do it yourself CW?
Ya planning to take our American friend Dory Dory to school at that one
(although god help me if her bike is as good as her swim and run, I think she will win it if Anna Crooks stays away)0 -
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Well last year Seb got a special for boardies, 30 Eur if I remember rightly. That Cong duathlon is same weekend as Valentia-one of only two tri's I've entered yet.
So DD is doing the Galway one, a great time to be coming to Galway, the Volvo Ocean race finishes there that weekend, Galway Arts festival and Race week just around the corner! Ah...Galway in the summer time 0
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