Awesome to hear about the swim block. Have you begun to see your times decrease?
Welcome back!
You’ll have tr forum company at both races😀
1 Like
Some. I haven’t hit any PRs, but I haven’t really tried. I was swimming fast sets faster last spring after a month of USRPT, but my swim paces tend to slow down over the summer as other training ramps up and the fatigue starts to build. And then after the season, will drop much more as my swim volume became close to non-existent over the winter.
The recovery from the off-season has happened and the easy stuff seems to be getting faster little by little. Maybe it’s time to do a couple of weeks of sprint work and then do a CSS test to see where things fall. The goal though is to hopefully see some permanent drops due to a sustained block of 4 or more months.
1 Like
A tumble on my bike this afternoon has left me with a cut-up elbow and road rash, which likely means no swimming for a few days, unfortunately. I’m pretty annoyed as I was starting to really enjoy increased swim frequency, but looking on the bright side of adding some gym work / added bike volume.
2 Likes
My coach has really been pushing the XC ski volume the last couple weeks. (195km in just the last 7 days!) Then yesterday was a 2.5hr Z2 bike, and I’m beginning to see why people talk about XC skiing really taking their bike and run game to another level. I never did all that much volume with it, maybe 200-300km for the whole season, but now I’m a believer. That Z2 ride was at around 70% of FTP and I came off it feeling like it was active recovery. Time to retest the bike I think, but wow., feeling very stoked about this.
Another thing I’ve really begun to do with regularity is yoga. It’s absolutely kicking my butt, but I’m noticing my range of motion is improving and along with the XC skiing the mirror is telling me that my core strength is improving. Hoping this shows up in lowering my swim times and also letting me play with a slightly more aggressive position on the bike. Build up Watts in the legs while also saving Watts in the wind!
Has anybody else had experience doing a lot of yoga over a season? What improvements did you get from it?
2 Likes
Checking in with this great thread - always enjoy reading the posts. Hope everyone has a consistent and injury-free 2022 
December was a great training month. Doing the high volume 80/20 plan, didn’t miss a workout and set several PRs. Doing heavy lifting one day per week, squats and deadlifts, 5 set of 5 reps. Critical velocity in the pool 1:22, 20 min run test 6:30 pace, full hour power test 290. Really happy with the results so far, and feeling “springy” on the workouts, which I bet has something to do with maintaining freshness.
Planning for my first IM in May at Tulsa.
Decided to not use a triathlon/TT bike for the ride. I think I can get within a few minutes (less than 20) of a full-on tri-bike time split with my Tarmac. I tried a Felt IA for a few weeks after a professional fit and some tweaking, and I was less than a mile per hour faster on it than I am on the Tarmac, and far, far less comfortable. I don’t have world championship qualification aspirations, so I’m going with my (still fast) Tarmac + skinsuit and aero helmet.
2 Likes
Don’t the theory say the TT position also help for the run?
I have been told, not sure if true or not, that on the TT position you use muscles differently than the road bike. That should leave running muscles less stressed after the ride.
But I have no clue what’s true or not…
I think the science points to that being the case, but as with all things sports science related, lots of qualifiers.
The definitive article is now passing its second anniversary since its publication. The “Effects of bicycle frame ergonomics on triathlon 10-km running performance,” by Ian Garside and Dominic Doran, appeared in the Journal of Sports Sciences in June 2000. As was the case with all the studies on this subject, the tests were performed in strict lab conditions, with gas analyzers and all that stuff. All subjects rode stationary ergometers.
Unlike Price et al above, Garside utilized triathletes, but: “All participants were naive to training and racing on bicycles with steep seat tube angles (>76-degrees); all participants used a 73-degree frame geometry as standard.”
As opposed to most of the testing up to this point, Garside’s protocol called for the tests to be conducted, “as fast as possible under race-like conditions.” The test called for triathletes to ride a 40km simulation on both a 73-degree set-up and then on an 81-degree set-up, each followed immediately by a fast-as-possible 10km run on a treadmill.
The authors noted the improved bike/run performance in the field, “based on anecdotal testimony from athletes purporting to have experienced improved performance.” But, they noted that prior to this study, “No empirical evidence exists.”
Frankly, the results were groundbreaking, for three reasons. First, these triathletes absolutely blew away their “duathlon” performances in the steeper configuration. The average time it took subjects to complete the 40km/10km “brick” was about 1:50 at 73 degrees of seat angle, and it was a full 5+ minutes faster at 81 degrees.
Second, as this test was performed in England, the triathletes there were (as previously noted) “naive” to steep seat angles, that is, they all normally rode shallow. Imagine their surprise at the result! (For a further explanation of the tendency of UK triathletes to ride shallow, consider our 2001 Kona Bike Survey on UK-based entries).
And finally, these tests only measured the physiological responses to the biomechanical change generated by a steeper seat angle. As this test was performed in a lab on stationary equipment, the aerodynamic benefit one derives from the ability to achieve a lower frontal profile with a steeper seat angle was not part of the equation.
Where in this 40km/10km exercise did the time savings occur? There were some time savings achieved during the bike leg. Average 40km times were 1:04:10 in the 73-degree configuration and 1:02:54 for the riders when at 81 degrees. But it was in the first half of the run that the big time savings occurred. It took riders 24:15 to complete the first 5km off the shallow set-up, and only 21:41 after riding the steep bike (and remember, these triathletes had never run off a steep set-up before).
The time savings continued during the second half of the run, but the gap narrowed. The subjects ran 22:01 and 21:14 in the second half of the 10km after riding in shallow and steep configurations respectively.
There is one curious element to these results which is not addressed in the study. It is odd to me that as a group there was such a marked tendency to negative-split the run. While this is not as pronounced in the steep test (21:41 to 21:14) it is severe in the shallow test (24:15 to 22:01). This one element gives me pause when considering the parallel between this test and what happens at triathlons I attend.
As the authors discuss the results they say, “Unexpectedly, the time to completion of the 40km cycle section was faster under the 81-degree ‘steep’ than the 73-degree ‘shallow’ condition.” This underscores the tendency, I think, for the traditional view to hold sway in the UK, which is that if steep is faster, it’s only because it helps during the run. Obviously the authors were forced to rethink that position, especially as there is still the untested (by them) issue of wind resistance to consider.
3 Likes
Yeah as Michael_Tate says - the tests say its more antidotal that it reduces fatigue on the run legs (supposedly less hamstring wear and tear)
I think for your first IM (especially if its a bucket lister, not saying HMG you are, but a once and done racer) using your road bike is cool, but if you are getting to the point in triathlon where you are “racing” frequently (against yourself, or against others, or just putting down your fastest time possible) riding a bike with aero bars is huge advantage.
Getting aero bars to fit comfortably usually means a forward seat placement or a steeper seat angle and there is where you dedicated tri-bike becomes the advantage.
Does it save your legs for running - maybe. Getting you from point A to point b easier/more comfortably/slightly faster/a bit more fresh, for sure!
1 Like
I’d love to hear more about what you’re doing. I’m probably not going to be doing much running or swimming until the omicron wave subsides a little, but I definitely have tons of time to do XC skiing (classic, though) until then.
Can anyone recommend a source for swim workouts?
After a good winter block my swim times are coming down. Technique has improved to a point where even slowtwitch says I’m alright and should just get on swimming.
The thing is my tri club is more a bunch of casual / social athletes, I can’t really train with them anymore. There are no masters groups around here. I have a tri coach who takes care of my overall program and run and bike workouts, but I am not happy with his swim program. He is giving me a baseline progression to guide my overall program, but the workouts seem not really state of the art. He’s a great guy and coach, but not a swim coach.
I am not yet at a point where the specifics of each workout matter all that much. But I am swimming 3-4 times per week for 2-4K each session. I am struggling to design workouts that keep me engaged and make good use of my pool time. I am looking for resources like a workout catalog that I can pull workouts from. Possibly even willing to hire a proper swim coach to provide me with a monthly plan. If it’s a reasonable rate, maybe not T26 money.
Any ideas?
2 Likes
I can’t help with the workout catalog, there may be some apps others are aware of but I did compete at a national level in my teenage years so could offer a few tips.
You’re correct once you get to a certain level of technique it’s best to just get some good sets in however you still want to stay on top of the technique. So maybe between yourself and your current coach work out your weaker areas and pick 3 drills that can address them. Then mix those into whatever program you find on the steadier parts. Instead of being prescribed drills that are less useful from some generic program. I typically only use a small handful of drills regularly.
I also think there’s a balance to be struck between the best session for a training effect versus staying mentally engaged. I’d use to sometimes do sets like 8x400s or 100x100s or 20x50s with just some pace and rest targets, they were dull but in a pool of other friends/rivals can be interesting especially if you’re getting to race some of it.
Training solo those kind of sets would be a struggle mentally. Instead you might want to mix it up with something such as 100,200,300,400,300,200,100 where every 3rd length you do a drill or sprint, every 7th length you only breathe 1 in 5, meaning on the 21st length you do that sprint and breathe 1 in 5. You can still get the training effect you want by setting whatever target pace/rest but it might keep you more engaged having to remember and count extra parts.
A combination of the “classic” AxB style sets and those more brain taxing ones I find are best.
Like the other disciplines it’s the consistency that matters more than one specific perfectly composed training set so definitely go down the catalog route to get some inspiration and find some “thinking” sets but remember to customise for your needs. That’s the main thing a good coach would do (on top of technique help obviously) is tailoring the sets for your goals - there’s no secret sets that are hidden away behind a paywall.
3 Likes
Very good, don’t think I’ve read that one before.
I’d also add that once you have been using a tri bike for a while it definitely feels easier, you might also notice your heart rate is a few beats lower for the same power output.
In the first few years it was an effort to get into aero, I’d do it as five or ten minute intervals as it got so uncomfortable….but now it’s the other way around! Aero feels like a lazy, relaxed position with most of the weight off my back, upright is more uncomfortable on the long rides. But I’d emphasise that it’s been a slow transition over years for me.
I often still use the TR main sets, it’s the WU/WD where I add variety specific for me.
Swimsmooth (book or the newer app), T26 are common alternatives.
TR sessions are usually VO2 intervals and Base, Sprints and Base, a technique session and an endurance session.
Here are my mods last summer. I was using a 33m pool. In brackets are my technique focus for each session):
- Vo2 + Base (catch&pull: reach, cup, straight)
WU 4 lengths Paddles, 4 Kickboard, 4 Sculling
Main
6x 99m @1:40, open turn
3x 198m @1:45, flip
- Sprints + Threshold (stroke rate)
WU 2x 132m IM (fly/back/breast/free)
Drill 132m Sculling
Main
14x33 off 0:40 @30s
6x66 off 1:20 @60s
3x99 off 2:00 @94s
WD 495m @1:54
- Technique
Club swim
- Endurance (kick, flip)
WU Fly drills
132m caterpillar fins (side, ahead, back, on side)
132m IM
Main
4x398 Pull and paddles, flip turns
1 Like
+1
I’d agree with everything you’ve said
1 Like
I’ve been playing with the new workout feature in my FORM goggles. You can download up to 5 workouts to the goggles from their app catalog. love it so far, but I’m not into full IM swim mode for a few months where it just has to be some long interval repeats. Nothing very glamorous about those.
2 Likes
If none of the above suggestions work, you can always just get a book like this……
I was talking to my coach yesterday. Hopefully she will go and see me swimming at some point the next few weeks.
If i want to break 5hrs in the half,.i need to correct my broken swimming soon. I’ve been hitting the pool jobless than 2x a week and doing no less than 2500 yards and nothing to show for it. I mean,.sure some improvements, but nothing to write home about, specially with all the swimming Wo I’ve put the last 5 months.
2 Likes
Total Immersion drills helped me dramatically. Had some fitness and a good pull from lots of laps, but then the TI drills made me much more relaxed and efficient.
3 Likes