Today at 08:58
Just a few thoughts. Do you get calf cramps when pool swimming? Can I assume you wore a wetsuit on your 70.3? Did you wear calf guards underneath? So early on in the race I think dehydration or illness can be discounted especially as you reported no cramps during the bike or run.
I don't think the rough and tumble nor the breaststroke are like causes. When frontcrawl kick your feet should be plantar flexed (pointed). This means your calf muscles are at the limit of their range of movement which is when they are at their weakest and so most likely to cramp (the fatigue model of cramping).
If the only time your calves cramp is when wearing a wetsuit or wetsuit/calf guards then somehow they could be interfering with your calf muscle actions. Solutions include strengthening your calves at full plantar flexion (calf raises up onto your tip toes or tip toe walking), swimming more in your exact race gear (remember do nothing new in a race - thats what training is for), not wearing calf guards for the swim and ensuring an unrestricted wetsuit fit around your knees and calves (use lots of body glide/baby oil to lubricate and position the wetsuit. One thing I would recommend is a sports massage with a focus on your legs.
Let us know how you get on
16/06/2018 at 09:32
Brent, welcome to triathlon. Good to hear your enthusiasm.
Your feeling is right, your son's swim time is pretty good especially taking into account his age and swimming background. I would be surprised if there wasn't a lot more to come with consistent and progressive training. How much? You never can tell. Most triathletes peak physically in their late 20s and then become more cunning and so performance doesn't have to drop for a long time after. You should be looking for month on month year on year improvements.
If you do find a swim coach make sure that they know the difference between pool sprints and longer open water endurance swims. Not that many do. Have a look on You Tube at https://www.youtube.com/watch?v=9eAiTyJhpl0
Remember that triathlon is a sport is made up of three elements and not three consecutive sports. The swimming makes up 20%, cycling 50% and running 30%. Beast the swim and your bike will suffer etc.
Having sorted out swimming I'd then have a look at running. Make sure Kesyon's running form and technique is right. Good form and technique will make him more efficient and reduce the chance of injury and layoffs. He's at the age where he is still able to learn the right skills. You should be able to find a run coach easier than a swim coach.
Keep the cycling going. Plenty of time to develop there. Not much technique to cycling - mostly leg strength
There are various training plans on this website to consider. For swimming get the SwimSmooth book and register with their website for the weekly blogs. To pull it all together get Joe Friel's Triathlon Training Bible which will enable you to analyse strengths/ weaknesses and do your own training plans.
04/06/2018 at 09:52
Stop thinking about it and do the sprint in September. You'll not regret it and learn so much that you can put towards next years Olympic distance race.
04/06/2018 at 09:18
Which triathlon are you thinking of doing?
With a basic level of fitness you should be able to complete a sprint with six to eight weeks of training. So why wait until next year? get yourself moving
If its an an Ironman then get hold of Joe Friel's Going Long and stick to that.
There are training plans on this website for various distances and fitness states. Click on training then Training plans and have a look
29/05/2018 at 13:30
Suzie, do you know what your friend's current and pre-tri run training is and was? What is his age?
The mechanics of running and cycling are different. Running uses legs as springs and cycling as levers. Cycling requires far more leg strength than running. 40+ years of running puts him into his late 50's or 60's and at that age it is very hard to build muscular strength.
I suspect that the cycling is tiring your friends legs and they may not be adapting very quickly and this weakening is having an effect on his running.
I suggest a twin track approach: Firstly cut out the running and let it rebuild very slowly, just like a beginner. Secondly do some strength work such as squats and dead-lifts.
Hope this helps
29/05/2018 at 13:14
If you have a training plan then stick to it. If you miss a training session for whatever reason then leave it missed. One session missed will not ruin things but trying to catch up often does.
If you don't have a plan then I'd suggest doing the brick but only do 60% of its volume
17/05/2018 at 13:32
Tracey, hope you are enjoying your training. Looks like you are being very thorough.
There are significant issues with pacing by heart rate and that's even before issues of zone setting. Heart rate can vary considerably for the same pace or effort level. Causes can include dehydration, glycogen depletion, air temperature, fatigue level, mild virus or just because. Sometimes the heart simply decides to pump less per beat so more beats per minute are required for a given workload. That is why for cycling power metres are the gold standard and many swim and run coaches now work on paces rather than HR zones. But if HR is all you've got then use the zones but don't expect perfect consistency but balance with how you feel and pace.
So first off don't worry too much about the readings from your brick session and see what happens next time.
Hope this helps
30/04/2018 at 10:58
Damon, sounds like you've gone too aero. Your arms should simply rest on the bars rather than support weight.
Apart from handling this is a significant issue relating to performance. The more weight going through your bars means more work for the postural muscles located above your hips to hold that position stable. Your body will always prioritise stability. This means blood is diverted away from the working muscles below your hips. Reduce your above hips work on the bike to breathing and pumping blood. Oh, and steering, changing gear etc.
These hard working postural muscles may well compromise your ability to breath as freely as you would like. Again reducing performance.
You may be crunching your hips so cycling with shortened hip flexors and none/under functioning glutes and hamstrings. This is you will find out when you get onto the run.
The position you describe may not be sustainable. How long can you hold it without having to move and so loose that aero position? Sprint (+30min), Standard (+60min), Ironman (all day apparently).
A good aero position is one where the above compromises are outweighed by the aero gains. That calculation must also take into account the effect on the run split. Consider doing some longish repeatable race pace reps on a quiet and flatish road trying different seat positions each time. Record times, power (if you have), heart rates and how you felt. The optimum position should become obvious.
Reducing the frontal area is not just about going lower. Think about being as narrow as is safe by bringing in the arm rests to the centre. Look to use your hands and arms to divert the airflow around your body. This may require some flexibility work. Also consider using the tortoise position for your head rather than keeping the neck neutral.
Hope this helps
30/04/2018 at 09:29
As Angiemac says head a correct head position will help keep your legs up so reducing drag. Gentle kicking finishes the job. Hard kicking uses up huge amounts of oxygen for virtually no propulsion - OK for a 50m sprint but not for triathlon distances. Kicking should be from the hip, it should be shallow and stay inside the 'shadow' of you body, toes should be pointed (plantar flexed) and your feet should be inverted so that your big toes just about brush each other as they pass. Two beat is used by many of the better long distance open water swimmers.
If you decide not to kick (pool or open water) at least point your toes to reduce drag. Try kicking with your toes pulled up towards your shin and see what happens.
12/04/2018 at 09:44
Difficult one this as its balancing work, training and diet.
How much training are you doing and what recovery is your recovery strategy?
Lots of us work/have worked in offices and trained and eaten well, are there peculiar circumstances that apply in your case?
What is your current diet? Ones persons OK is another's cardiac cocktail.
The simple truth about nutrition is that a varied and reasonably well balanced diet is the best we can get whether we are occasional are mad keen athletes. Supplements and highly processed foods are generally an expensive and wasteful extravagance:They are not needed.
For breakfast how about porridge with banana or what I saw recently with a couple of top cyclists (and I mean very good ones) lots of fruit (strawberries, apples etc) cut up and mixed with oat flakes/cornflakes and yogurt followed up with omelette.
I'll let others post on other meal deals
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