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TCM Newsletter: Friday April 11, 2008
In this Issue: |
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TCM Events |
Racing |
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TCM in the News! |
Training Tips |
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Pool Information |
Other Stuff |
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TCM Events
A great time was had by all who attended our first social of the year at Tam Wine Cellars in Larkspur Landing on Friday March 7, 2008 at 7pm. Numerous wines were sampled, nibbles nibbled and a general convivial atmosphere reigned. Great to meet some new (& catch up with some not so new) members. Stay tuned for our next event.
We also had a great turn out of members, TNTers and TMFers for Dave Latourette’s presentation on Vineman 101 – Racing for Success. Dave presented a number of helpful training tips as well as race specific ideas including:
- Swim is shallow so you can stand if you need to fix goggles
- Sight using the bridge piers rather than the buoys
- Walk your bike up in the initial road slope rather than get stuck in wrong gear and try & ride up
- Pace yourself to allow for Chalk Hill half-way
- Remember when you hit the high school on the 70.3 run there is still a little way to go to the finish line
Thanks to Dave (& congrats on his nuptials) and also to Mike B for arranging and handing out the cool bike swag.
We are trying to plan an event with Guru bikes to check out their new bikes, talk bike fit and generally hang out – May 16th but we need numbers committed to make this work – please RSVP to info@triclubmarin.org as soon as possible. Thanks
TCM in the News
TCM recently received a mention in the Marin Independent Journal – check out www.marinij.com for the article featuring Neil Fraser and TCM. Then get all your friends to join the Club.
Pool Information
Courtesy of Swim Director Nancy see the following pool info:
We are able to get the Terra Linda Rec center pool on Sundays from 8-9 am for a $5 drop in fee per person. We would have 2 lanes of this beautiful pool. If you're interested in this swim time for a club workout please let me know so I can make arrangements with the pool manager. We could also alternate these swims with TriMoreFitness which is a coached workout. Please let us know at info@triclubmarin.org
During the week other pools available:
Terra Linda H.S. with Phil Digirolamo
with coached workorks M,W,F 5:45 - 7am
contact: pdigirol@srcs.org
Cannon Swim and Tennis Club in Fairfax
Mon. - Thurs. 6-7:15am and Sat 7:30-9am
cost: $50/month or $5 per swim
contact: Mark Anderson MAAQUATICS@aol.com
Scott Valley Swimming and Tennis (Mill Valley)
website: svstc.com
M,W,F 10-11:30am
Instructor: Carrie Weaver
$120 for 10 class pass
Always contact instructor before attending things change rapidly in the swim world
Racing
Race season is upon us already. Member Mark has already completed the Santa Barbara triathlon and set a new PR for that event. Friends of TCM Leanda & Torsten completed the Oceanside 70.3 with 3rd and 9th places respectively in the female & male pro division.
Upcoming events include the Ice-breaker triathlon this weekend (go Renee & mother); Napa Sprint (Andrew & Mark); Alcatraz (Andrew, Mark, Eric, David & Marlene). Stay tuned for results!
Training Tips
From Wes Hobson….
Improve Your Running Form
Here are some important visuals to help you improve your form.
The feet: Run straight. Running straight will reduce the rotation or twisting of the ankles and knees which helps in preventing a shortening of stride due to the turning of the foot. Keep the feet and legs moving directly forward with minimal twisting motion.
The ankle: Increase flexibility. Improved flexibility improves stride length. A muscle generates greater contractile force after it has been pre-stretched. The longer the heel is in contact with the ground while the knee moves forward, the greater the pre-stretch of the calf muscles. This increases both power and stride length.
The knee: Use proper knee lift. For triathletes, we typically race the run segment a minimum of 10 kilometers. We are also not as fresh since we have just swum and biked. My motto is to “always train the way you race.” We should concentrate less on a sprinting style with a high knee lift and more as a marathoner with less knee lift. Too high of a knee left, such as sprinting, increases vertical oscillation which expends more energy. Triathletes would more efficiently use that energy moving forward then the up and down movement.
The pelvis: Strengthen the major muscle groups. The pelvis area contains major muscle groups that generate the forward thrust of the pushoff as well as the forward thrust of the leading leg. A lack of hip mobility limits the stride length. You can never be too strong or flexible around the hip area.
Shoulders and upper arms: Keep them relaxed. They primarily provide balance, but they can assist the leg muscles more as you run faster and climb hills. Proper arm movement prevents your torso from rotating too much from side to side, which makes your running less efficient. Let your arms and shoulders relax. Contracting the muscles in this area is wasting precious energy stores for the lower half of the body.
Stretch: This was my downfall. I was too tired doing all three sports and weights. The sport is time consuming enough for us as it is. I was a decent runner in the sport; however, looking back at my career, I can’t help but believe that stretching for twenty minutes every other day would have helped my race performance, especially in the run segment. Running involves so many movements of the body; flexibility can only enhance those movements.
Other Stuff
Don’t forget to keep checking our website at www.triclubmarin.org for updates on workouts, social events etc.
We also have a limited supply of TCM kit – tri-shorts, tri-tops and cycling jerseys – please email info@triclubmarin.org with your requirements and we’ll see if we can match you up!
We are always looking for suggestions/content for the newsletter. If you have any ideas, links, articles you want to contribute email me at: seacap@netscape.com before Thursday.
TriClub Marin
PO Box 829
San Anselmo , CA 94979
www.triclubmarin. org
March 30, 2007
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June 5, 2007
June 27, 2007
July 10, 2007
July 31, 2007
August 31, 2007
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January 31, 2008
February 29, 2008
March 25, 2008
April 11, 2008
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