Slow 2 Pro

Welcome back!

Yesterday started with a session in the gym but I couldn’t let the nice weather we are having go to waste. I went for a run once again at Lewisville Park. This time the hills felt a little easier than before. After the run and some food, I hit the pool for 2000 yards. My stroke/swim has gotten faster but some of the weigth lifting has really tightened my stroke up. I’m going to have to work on this for swims that are a much longer distance. Well…of to another day of training! Have a good one!

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So today started as a normal day but quickly became an intense one. I began the day recording the video you will see soon discussing my data collection during run and bike workouts. After that I hit the road for what was going to be a nice 10k. It turned into an all-out run. After coming home and recovering, I went to the gym for “just a swim”. Well some fool in the pool thought it would be fun to race me. I had to crush those dreams. Because of that I ended up with about 1500 yards at near race pace. Being all fired up I decided to hit the stationary bikes. 30 minutes later I decided “lets do a brick” so I went and did a 19min 5k immediately after the bike workout. Needless to say Im tired but as determined and fired up as ever!

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Well today was planned as a light day as I plan to really throw it down tomorrow. Friday I did 5 miles with race pace blocks mixed into the workout and I tested the road bike with aero bar setup I’m thinking about running for Treasure Island (more on that later) . I did a leg weight lifting workout today after a 2 mile warm up run. I went back to the gym later and swam a really good 3000 yards. My plan for Sunday is to hit all three sports. My swim training partner wants to swim early so maybe Ill hit the three sports in order. Sunday will post more about my bike choice solution for the Treasure Island Tri.

My swim workout, more of a distance workout

500, 10×100’s, 10×50’s, 1000

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Just getting out of the water at the Late Summer Madness Tri. I love the ducks. They swam right next to me till I started running then they booked it :)

So maybe my workouts have inspired you or maybe you just feel like getting in the pool again but, you have no idea where to start. I’ve had a couple people at the gym and my friends ask me this same question. For starters just getting yards in the pool is helpful no matter how you do it. Most people will find that a simple workout of back to back 25 yard lengths will push their fitness. No worries. I started this way just a couple of months ago. Start with single pool lengths, maybe do 10 of them the first day. Pace yourself to whatever you feel comfortable with. Once that feels easy just start adding on more lenghts. When you reach a point where 20 seems easy then bump up to 50yd laps. Just keep adding when you dont feel completely wasted after your sets anymore.

Ok now that Ive given you some pointers, let me point you away from a few things. First, unless you can swim and swim and swim, like 1000 yard sets are easy for you, DO NOT bother with hand paddles. More than likely you will end up hurting your shoulders as opposed to making you faster. I still don’t use any training aids. Same goes with fins. There is very little reason to utilize fins till you have reached a fitness level where you can no longer get a good workout from just plain swimming alone. For triathletes, in my opinion, fins are detremental because they put less focus on the length of the pool because you are always coming off flip turns. In an open water swim there is no wall therefore no flip turns. The only swimming implements I would use would be a kickboard (can’t hurt but there isnt much reason to use one) and a “pull-bouy.” If you dont know what a pull buoy is, well, its a piece of foam that you squeeze between your legs while you swim to make you focus completely on your arm movement. Personally, I prefer just to, umm, not kick

Well Hopefully some of my advice can give you a good start, if you have other opinions or have questions, suscribe and leave some comments! Thanks!

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Transition photo from the Late Summer Madness Tri

My workout today was almost entirely in the gym. I started the day with a light run/walk with a friend at Tyron park in Lake Oswego which barely got my heart rate up. After that I pretty much ate then went straight to the gym. At the gym I did 40 minutes on the treadmill which gave me a total of about 5.6 miles. Used a packet of GU 15 minutes in which definitely gave me a little extra kick towards the end. After the run workout I hit the pool for a decent workout. I’m a little sore from the last few days so the workout was fairly erratic. I would venture a guess of around 2000 yards today. Because I seem to enjoy an extra large dose of lactic acid I hit the stationary bike for 30 minutes after. Overall it was a pretty tiring day. Tomorrows post will have a little more bike tech stuff as I’m starting to get the bike ready for the race.

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