Tuesday, July 11, 2017

Process outcome and the Masters Athlete-

This is a topic I have been wrestling with for the past 10 years. How can we stay motivated and enjoying a sport we put so much of ourselves into when we know we may not see another PR, or win another race?

If you are new to the sport, ot have been racing for several decades, there will come a time when you will no longer go as fast as you once did. We know we can keep this decline minimal for quite a while, but how we handle it can make all the difference in out outlook toward the sport and lifestyle we love.

Training and racing triathlon is not a zero sum game. The irony is that the sport attracted driven type A personalities, but to be successful, one needs to take a long term view, and as Joshua Medcalf says in his book  Chop Wood/ Carry Water, you need fall in love with the process. As we age as athletes, we can begin to appreciate good health and the ability to push ourselves. Over time there will be a decline in performance, which we cannot control. What we can control is the rate.

I have come to enjoy racing and training more then ever before. I no longer take health and the ability to train for granted.

what i have learned is that when I focus on the process and enjoy it for its own merits, the outcome are almost always favorable. The medals and trophies will collect dust, but the lessones learned out on the road last forever.

Tuesday, June 13, 2017

150 Pull sets

TC2 coached athletes will see this workout throughout the year. This is a great aerobic set with many additional benefits. start with 6 reps and build to 12, taking a 15-20 sec rest interval. The 150 is broken into 50 cruise./ 50 tempo/ 50 fast. By swimming a varied pace, you don't get stuck swimming at a constant speed.
cruise- this 50 is nice and easy with a focus on a good streamline position and smooth relaxed catch. By slowing things down a bit, it allows for good efficient swim mechanics.s s
Temp o- now keeping things smooth, pick up the tempo to race effort. this should be 80-85 % effort.
Fast- this is not a sprint, but focus on increasing power and finishing off the beck end of the stroke.
This swim set makes you negative split, and after each rep, you are forced to go back and swim smooth and relaxed at the start of the next rep. The average pace is steady endurance, but there is the added benefit of working on body position, tempo and power.
There are variations of this set;
A. 12-21 x100 alternating cruise/ tempo/ fast with 10-15 sec rest.
B. 4-6x 300 with 20-30 sec rest as 100 cruise/ 100 tempo/ 100 fast
c-. 5-8x 200 as 50 cruise/ 100 tempo/ 50 fast rest interval 20 sec
i like doing this as a pull set. but it can be done swimming or with paddles added.