travel
means reading....I boarded our flight to DFW with 6 magazines- Triathlete,
Lava, Inside Tri and Outside. I diligently read each one and tear out
articles, ideas that I want to revisit later. I have a fairly well
organized binder at home with tabs for swim, bike, run, strength, racing,
injury, nutrition - when I find something good I tear out and add.
It is a good resource manual for my athletes and me personally,
One
of the cool articles I read today
There 2 camps in swimming....1- high elbow or 2- deep catch.
I came from the school of high elbow but have experimented with the deep
catch and event paid for a lesson to truly feel the difference. I remain in the
high elbow camp and thus am excited when I read article that support my
thinking.
....most
swimmers naturally opt for the deep pull. But doing that is like putting your
right foot on the gas pedal and your left foot on the brake … the entire
way. Pulling with EVF requires a leap of faith. You simply have to trust
that using EVF reduces drag enough to more than compensate for the greater
power you will get with the deep pull. When you first try pulling this way, it
will feel downright awkward. But keep working at it and you will soon get
stronger and the motion will become more natural. The stronger your “EVF
muscles” (scapular, shoulders and forearms) get, the faster you will go.
So I will keep my teaching as is....and my swimming as is until I
can be convinced otherwise.
The other great article was in Inside Triathlon about race set up.
I tore out the key pages and thus do not have the authors name or info to give
credit where credit is due....for that I apologize. Here are some key bits I
picked up
BIKE
- "the goal is achieve what we call a no-loss gain,
basically riding with extra stuff (without adding drag) says Chris Yu (Specialized)
- this is primarily for long course races.
- Pack behind the saddle- tucking stuff up extremely tight
behind the saddle is a no loss gain (Yu)
- Hide your bag- tuck it behind the stem
- Mounting bottles to the frame (down tube or seat tube) is a
speed loss. All test show they add drag- where to put them? behind the
saddle or horizontal front bottle carrier
TIRES
-less rolling resistance is the goal. tests show a 25 mm tire
has roughly 15% less rolling resistance than a 23mm tire. The time saved
by switching from a slow rolling tired to a fast one can equal the difference
between a great aero frame and a mediocre one ( says
Morrisson)
Great article in Inside Tri by Kim McDonald- Find your Long
Course Requirement- long article....but few nuggets that caught my attention
- Are your long runs too long? I learned from my coach and
ran my best IM Marathon (3:51) with my longest run being 2:30.
While the 20 miler, 3+ hour run is a perceived "mental"
necessity I think it breaks down the body too much, requires more
recovery than gain from the run and can lead to poor form and lead to over
training.
- Are you practicing your race n nutrition plan?
this is easier said than done..I can practice my race plan all day every
day but never is the day the same- for me the "excitement" of racing
add a GI distresser that I cannot emulate in training. so while yes, try
the combo to make sure you can train effectively with it - it is hard to know
until race day how it will hold up.
More to come...but good stuff so far!
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