To: Carleton Coaches
Bcc: Early Birds (57 addresses); Whitecaps (67 addresses), Nightcaps (35 addresses), Varsity registered with Masters (15 addresses), those interested in Very Early Birds (33 addresses)
Dear Coach:
I did the flip turn clinic with the Earlybirds and am trying to incorporate flip turns during workout. Where on the wall should I be turning to minimize danger of collisions? FlipperDear Flipper: I recommend moving over to the far side of the lane (as soon as the person in front of you has gone by) before you start your flip turn so that you can push straight off the wall, without danger of hitting the person behind you. It's also easier on your back as you don't have to push off at an angle, and is more efficient.
Dear Coach: I am interested in doing more triathlons this summer and I am wondering if you have any suggestions with regards to my swimming training (or any training for that matter) between now and the spring? I am currently doing '2 of each' a week (2 workout's of at least one hour each for the running, swimming and cycling). I am also doing 3 weight training workouts during the week. In the next couple of weeks I want to slowly increase to 3 of each a week. Am I on the right track? Novice Triathlete
Dear N.Triathlete: First, if you're not already a subscriber to www.trirudy.com, I suggest that you sign up. There are often tips for beginner triathletes with regards to training, as well as people looking for others/groups to cycle/run with.
It sounds like you already have a pretty good plan in mind, so I'll just include a few general suggestions.
You may find that as you increase your cardio workouts (swim/bike/run) that you need to cut back a bit on your weights (to twice a week, or stick with lighter weights), as heavy weights can drain your energy for a couple of days. Stop weights completely the week of a competition (maybe two weeks or so before a "big" race).
Ensure that your training increases gradually -- no more than 10% per week is a good guideline. Also, ensure that you train in cycles, so that you have an easy week every 4-7 weeks. As your training progresses, you probably want to add workouts where you do two activities in a row (e.g. swim and then bike, or bike and then run), so that your body gets used to the transition. While long slower training is appropriate ensure that you also do some interval training in all the sports (just like in swimming, interval training will help increase your speed).
As you get to a more elite level, you may want to focus more training on your weakest sport, and reduce that in your strongest sport (e.g. a strong swimmer will get much more benefit from improving his/her cycling and running, as there is more room for improvement!).
Top age group and elite triathletes will also spend time practicing their transitions (leaving shoes clipped to the bike pedals, putting helmet off and on, changing shoes, etc.). There are also lots of time saving "devices" you can get: a wetsuit, special bike wheels, lighter bike parts, drink systems with a straw, a belt to attach your race number to, elastic shoe laces or special shoe lace clips, etc. I'll leave recommendations in this area to the experts on "TriRudy"!
Winter times for private Masters lessons with Lynn are Monday 4-5pm, Tuesday 7:15-8pm, Wednesday 8-9pm, Thursday 7:15-8pm, and Saturday noon-1pm. Prices for Carleton Members are $35 for 1 hour, $65 for 2, $90 for 3, $112 for 4 and $132 for 5 hours, all plus GST. Lessons are also available to non-Members at a higher cost ($50, $85, $115, $142 and $162, all plus GST, for 1-5 hours, respectively).
For those who want to take semi-private lessons (2-3 students), the cost per student for Carleton Members is $21 for 1 hour, $39 for 2, $54 for 3, $67.20 for 4, and $79.20 for 5 hours, all plus GST. For non-Members the cost per student is $30 for 1 hour, $51 for 2, $69 for 3, $85.20 for 4, and $97.20 for 5 hours.
Contact Lynn for availability.
Interested in Copies of the Workouts?: If you are interested in getting copies of the Earlybird or Nightcaps Masters workouts ahead of time? Let me know. I usually e-mail out the week’s workouts on Sunday.
Triathletes: Check out Rudy Hollywood’s (Earlybirds/Whitecaps) website: http://www.trirudy.com and subscribe to the daily tri-news e-mail.
Your input to this newsletter is most welcome, especially for the race results and "Ask the Coach" sections! To be added or removed from the receiver list, just let me know (lynnmarshall@sympatico.ca).
See you at the pool!