The BREAK THROUGH page

Had a good breakthrough on the weekend. Finally posted a decent 40km time. Typically TT season is during my post IMNZ form slump (and by slump I mean pit of despair) and I struggle to 59.xx times.
Didn't do IMNZ this year and scored a 55.51 (just under 43kh avg) on saturday. Rough chip with 7km of undulating into the turn and back and 20kph crosswinds (the 1080 front was a bit exciting). Another one on a flat course in two weeks so I'm feeling pretty excited. Feels really good to have a time that is somewhat reflective of my cycling ability.

Then did a sprint tri on sunday and was only 20s down on my fish brother (who led out of the water as usual) and dropped all but one leech (drafting allowed) on the bike. Ended up 3rd.

So a nice fuzzy glow after the weekend

New course PB for me @ Sherwood run today - 26:29. (5.8 km)
1:20 faster than my previous PB for that course, set in August 08.

Awesome stuff,

It's motivating to read about improvements like this.

It kinda puts the carrot in front of you for your own training.

fluro
P.S David B, not sure why I think this, but are you Parkside on trannies??

No, I am more widely known as cyclenutnz

And in unrelated news - had two clients in the windtunnel yesterday and could only improve drag by 11 and 20g (out of over 2000g total) respectively over what I'd achieved with my standard positioning tricks - so I'm feeling quite pleased with myself.

G'day David,

I'd love to pick your brains one day on stuff like that.

Don't own a powermeter though, but I'm always looking for ways to reduce my Cda.

Do you have photo's vids, etc of your position with some explanations, measurements ect I could view and read?

I do have the opportunity to borrow a powertap and would enjoy working on improving my position with your input. I've have about 3 guys here in Perth who are also keen on doing this. One guy in particular has ridden a 4:40 and is doing hawaii this year and I think is position is woeful. He agrees to but doesn;t know how to go about correcting it, without losing power/speed etc.....his old school, rides to speed only.

I also have a guy who own a lazer pointer, he is a surveyor and is interested in setting us up on our bikes, but we are not too confident on locating the right points on the body????

Where are you based?

fluro

I'll be doing a write up from the session once I have full results.
Not sure that pictures of me will help much though - I've spent a long time pursuing the time triallists postion so look rather different to most triathletes. Now I just need to bring my FTP up to a more sensible proportion of 5MP (I'm under 70% 5:60 - 80% is more common).

I'm sure we could work something out as far as me assisting your group. I'm in cambridge, new zealand - but have achieved good results on remote fittings when distance is an issue. If you want to get in touch - my normal user name as mentioned above and @gmail.com will work wonders.

David

Had my first ever 3:00 run today. First time over 30 kms too.
http://www.gmap-pedometer.com/?r=3979837

Nice stuff Dave, one of those mental barriers that are now broken.

For me it was my first 100km ride today, not super fast but we waited for a mate who was strugling. Was happy to get off and do a few slow km's, made me realise there are no short cuts when it comes to the longer stuff.

http://connect.garmin.com/activity/45536458

Cheers

mgilla

Nice work guys, keep it up.

Cracked a half Marathon PB yesterday.
1:43.31.

I know for a lot of you this would not be a big deal but last night I swam 2km straight for the first time...and it was a massive confidence boost before Shep. Took me 42 mins and I am planning to do that as one of my sessions each week from here on in.

This time last year I was lucky to swim 300m straight!

G'day Brendan,

As a tip look at the pace you can hold (per/100) and break that session up into intervals. Then every 4-6 weeks do a straight 2km swim again to monitor your progress

For example
week 1 might be 20x100 aim for 10-15 sec/100 faster than 2km pace
week 2 might be 10x200 aiming for 8-10sec/100 faster than 2km pace
week 3 might be 5 x 400 aiming for 5-7sec/100 faster than 2km pace
week 4 do your 2km TT again

The combinations as endless and pick intervals lengths that will motivate you.

I would recommend doing a straight 2km swim each week, mental you'll become bored and frustrated. break the blocks up into intervals and mix up the paces and then hit it again after 4 weeks.

This is exactly what I do on the bike with my 20km TT test each month (see other threads). It works well


Hope it helps

fluro

My pace is pretty much 2:05/100.

If I was to look at the 20 x 100 intervals aiming for a 1:50 should I still leave on the 2:05 or should I give a bit more rest and aim to finish swimming on 1:50 and leave on the 2:15 or similar?

Give yourself enough rest to be able to hold 1:50/100, so that may be 15sec 20sec, 30sec who knows, the most important thing is being able to hold that pace. Maybe start at 30sec and then decrease the rest interval by 5 sec each week, until your down to about 10-15 rest intervals.

over time you'll get better at this, in terms of knowing how much rest to take. initially take longer rests and gradually cut back.

Overall though, do your work in smaller intervals at faster paces with rest intervals, then gradually increase the length of those intervals, with similar or shorter rest intervals. Give yourself every reason to swim faster. that way your body will adapt and grow.

When I was swimming I would target a 1km time. When I could hold 1:30/100 I would always design 1-2km main sets that would involve swimming everything faster than 1:30/100. So I would start short (50-100/s) and then build to longer intervals (200-400's) if I couldn't hold the pace I would increase the distance until I could. Then I would always give myself just enough rest to hold paces, if I was feeling particular good then I would shorten the rest to really test myself. play it by feel, but make sure you do the work, not matter how long it takes.........do the work and the results will come.

fluro

Here is a bizzaro break through for you all. I realised that right now, long course triathlon training is not something I want to do. I am totally cool with that. Hah. Couple of things in the pipe line. Am in talks with British Triathlon fed. for their coaching accreditation as well as working on some of my own ideas with some absurdly helpful input just today from our own Paul F. Looking to try an specialise in a power based triathlon specific training. Zillions of cycling coaches out there but not too many that do it just for triathlon. Plenty of work to be done before any of that goes 'live' so to speak.

Did the 20 x 100 aiming at about 10 seconds faster that 2km pace and gave myself 20 secs rest per set...probably the hardest pool session I have ever done. The last 3-4 reps were damn hard to hit the time and I lost form trying and got slower, reminded me to focus on technique even more so that was a handy reminder. Did the early sets way too quick though!

Think I will repeat the same session next week just to let it settle in a bit.

First Marathon done
3:40.42 Gun.
3:40.02 net.

Congrats Dave well done - you picked a great day for it too!

Dave Tyno wrote:First Marathon done
3:40.42 Gun.
3:40.02 net.

I said it on FB but congrats again Dave! That's just a fantastic result for a first marathon and just reward for the hard work you've been putting in with your running and your weight loss.

MickyC wrote:Congrats Dave well done - you picked a great day for it too!

Conditions, as far as I was concerned, were just about perfect.
First sun peeking through the cloud cover @ around 26 km.
Not too cold at the start though. I was in shorts and singlet and was fine.
Couldn't believe there were people in long pants and jackets!
Enough shade in the last 10 km that the sun wasn't really a problem.

the beginning of a swimming breakthrough



At least it had better be as apparently I've spent my entire lifes toy budget in one hit!
And yes that is a one lane 25m hole.

Very cool! Would love to see updates on its progress.