Archives for the month of: September, 2014

As the triathlon season is drawing to a close for most people, this Saturday will be the last race season session before we start on Autumn and Winter training.  And to celebrate Will Clarke’s fantastic win in Lanzarote last week I thought we’d do one of his favourite sets of alternating hard and easy 50s, which we have done earlier in the year.  Will won in Lanzarote by only two seconds in a thrilling finish (good race report here) and hopefully this set will help some of us try and emulate Will’s performance in our next race!

Also, a big well done must also go to Lucy for a fantastic second place in Lanzarote while doing most of the bike leg with her brake on –  just to make it that bit harder.  We’ll save a Lucy-inspired swimming session – like the 1km Fly we did as last year’s Christmas Swim – for later in the year…

See you Saturday,

Rob

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Just a few words this week about tapering for races, as we enter the last few weeks of the season, and also a quick technique refresher on body position and streamlining.

One of the best things about triathlon, in my view, is the multi-disciplinary nature of the event and the variety it provides.  One of the downsides to this, however, is that you have more disciplines to train for so time in the water is often limited.  So if you are tapering for a big race the temptation is to miss out a swimming session.  I would recommend not missing swimming sessions during a taper, if you can help it, as it is very easy to lose your feel for the water.  Instead, I think it is better to do a shorter session, focusing on excellent technique and your feel of the water, and get out early before doing too much hard work.  I won’t be offended at all if you do this on Saturday mornings if you feel this is the right preparation for your race!

This week we will be doing some short sprints in one of the subsets before the main set of progressively-paced 200s, 150s and 100s.  Please use this subset to work on swimming faster than race pace and especially maintaining good body position.  Good body position starts from the time you push off the wall at each end and you can read my previous post on this subject as a bit of a reminder here.

See you Saturday!

Rob

 

I’ll be back doing the sessions from this Saturday and hope you have taken advantage of Chrissie and Simon’s coaching while I have been away.  We are now into the final part of the triathlon season so we will continuing with fairly fast sessions working to keep your race pace going up until the end of September when we start on Winter training.

This week the main set will be based around positive split 200s, with the first 100 of the swim faster than the second 100.  This will help practice what it is like to go out fastin a race to get into a good position – ideally slip-streaming someone slightly faster than you – before settling into a sustainable pace for the rest of the swim.  And when settling into the sustainable pace make sure you focus on good technique so you get maximum speed for the least possible effort.

See you Saturday!

Rob

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