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TCM Newsletter: Monday August 27, 2007 (a bit late but nevermind!)
In this Issue: |
Race Calendar - September |
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Club Events |
TCM Kits |
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Recap of 8/10 Event |
Training Tips |
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Races |
Links & Other Stuff |
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Club Events – Mark your Calendars
Tuesday September 4th – Monthly Board Meeting; Tam Bank San Anselmo at 6.30pm. All members welcome. Be an active part of your Club and participate in the decision-making process.
September Social – BOWLING in San Rafael – more details to come on this fun-filled event. Stay tuned.
Recap of 8/10 Event – Lane Lines to Shore Lines DVD
This DVD by local coaches Gary Emich (multiple Alcatraz-crossing swimmer) and Phil DiGirolamo (USAT coach and rep) was well-received by Club members recently.
The DVD focuses on making the successful transition from pool swimming to open water highlighting various techniques, training tips and, in a bonus section, how to make the Alcatraz swim.
Highly recommended.
Races
Members have been relatively quiet on the race front recently; however this past weekend Renee returned to racing at a TBF Tri for Fun race up in Rancho Seco and by all accounts had a blast.
Roving member Mark and his brother hit the Santa Barbara sprint distance tri over the same weekend – racing in the same age group – with Mark’s brother competing in his very first triathlon. It sounds like he is now hooked!
Race Calendar – September 2007
Local(ish) races in the Bay area for September include the following. Keep the Club informed if you are planning on racing any of these or others not listed. Thanks!
Saturday, September 01, 2007 ::: Auburn, California: Lake of the Pines Labor Day Triathlon http://www.active.com/framed/event_detail.cfm?event_id=1372266
September 7-9, 2007: Triathlon at Pacific Grove: http://www.tricalifornia.com/pgtri/2007
Sunday, September 09, 2007 ::: Santa Cruz, California: Big Kahuna Triathlon www.japroductions.com
Saturday, September 15, 2007 : Granite Bay, California: Clif Bar Team Challenge Triathlon - California's Only ALL Relay Team Triathlon www.tbfracing.com
Sunday, September 16, 2007 ::: Granite Bay, California: The Tenth Annual Granite Bay Triathlon www.tbfracing.com
Sunday, September 16, 2007 ::: Pleasanton, California: Tri For Real
Sprint Triathlon www.onyourmarkfitness.com
Sunday, September 23, 2007 ::: Santa Cruz, California: Santa Cruz Sentinel Triathlon http://www.active.com/event_detail.cfm?event_id=1395841
Friday September 28, 2007 ::: South Lake Tahoe , California: Lake Tahoe Triathlon - Multi-sport 3 Day Event https://www.active.com/register/index.cfm?event_id=1387901&site=header
Saturday, September 29, 2007 ::: Pleasanton, California: 3rd Annual See Jane Tri - (All-Women's Triathlon) http://www.seejanerun.com/t-See-Jane-Tri.aspx
Sunday, September 30, 2007 ::: Santa Cruz, California: Mermaid Santa Cruz Triathlon & Duathlon www.pmevents.com
TCM Kits
We have a limited number of TCM kits available – bike jerseys, tri tanks tops for racing and super-comfy tri-bike shorts. Email Andrew at seacap@netscape.com for more information – get them before they are gone! Makes an ideal present for the tri-person in your life (even if it’s just you!)
Training Tips
Swim Training: Frequency Versus Duration
By Terry Laughlin http://www.insidetri.com/portal/news/news.asp?item=108898
Terry,
I'm a triathlete seeking feedback on training. My training plan now calls for 4hrs/wk of swimming. Which would be better for me: 4 x per week of 1hr each or 5 x per week of say 1hr/1hr/:45/:45/:30. 4 x per week would allow more recovery time between training, and proportionally more time spent in the core of the workouts (less time spent warming up/cooling down). Though 5 sessions might be better for muscle memory etc? FYI- I swam in college so the duration of either of these is no problem. Any thoughts would be great!
- Ryan
Ryan,
In triathlon training, your swim practices shouldn't pose much of a recovery issue. Indeed, one of their most useful roles should be to assist you in restoration from the more physically demanding training one must do on land.
Here's why:
1) Unless you are racing in a draft-legal event, then your priority should be to emerge from the swim leg with a low HR, not a marginally faster time. In essence, during the swim you're "saving heartbeats" for the bike and run, when you will need to "spend" your savings. Thus your swim training should mainly be at similar HRs to those you'll race at.
2) Because you'll race on land at higher HRs, you also need train there at higher HRs. This, combined with the fact that gravity and impact forces are also more stressful to your body, means that swim training can become an invaluable restorative that helps you keep your land training at a consistently higher level.
Within this kind of training, you'll likely find there's only a moderate intensity difference between your warmup/cooldown and the "core" of your workouts. In place of high intensity your practice content could simply be three segments of 20 minutes, each devoted to "tuning" a different aspect of technique.
I race Masters and Open Water rather than triathlon.. Thus I'm not aiming to save heartbeats in quite the same way as I would if I was training for a triathlon. I aim to spend them all by the time I cross the finish line of the swim - albeit with an obsessive focus on wringing the maximum performance from each heartbeat and how I distribute them over the course of the race.
Thus my race intensities are higher than they would be if I were racing a triathlon. Ergo, my training intensities match my race intensity a couple times a week. Even so, I do most of my training in the way I suggested above for you. This is because, as a 56 y.o. athlete, I'm a lot less resilient than I was at, say, 36 or 21. Thus I'm very careful about how and when I attempt race-pace training and how much restorative training I do before attempting it again.
To gauge this I pay just as much attention to my ability to keep my stroke effectiveness at a high level on EVERY stroke, as I do to my sense of general freshness or fatigue. These "stroke tuning" practices are utterly invaluable to keeping my stroke effectiveness high - and to increasing it year after year.
- Terry
Terry Laughlin broke two USMS 55-59 Long Distance records in 2006 and was named the USMS 55-59 Long Distance All-American for 2006.
Links and Other Stuff
Don’t forget our fab website – www.triclubmarin.org – for workouts, events, links to our sponsors and other interesting items about the Club.
Here are a couple of other cool triathlon related websites:
http://www.active.com/video/acceleradevideo.htm - Dave Scott videos – excellent stuff from a tri-legend
http://www.mapmytri.com - figure out your training route distances without the need for expensive hi-tech gear
A Froggy Story
A man was out jogging in the forest one day when a frog called out to him and said, "If you kiss me I'll turn into a beautiful princess." He bent over, picked up the frog, and put it in his pocket.
The frog spoke up again and said, "If you kiss me and turn me back into a beautiful princess, I will tell everyone how smart and brave you are and how you are my hero." The man took the frog out of his pocket, smiled at it, and returned it to his pocket. The frog spoke up again and said, "If you kiss me and turn me back into a beautiful princess, I'll stay with you for a year and do ANYTHING you want." Again the man took the frog out of his pocket, smiled at it, and put it back into his pocket. Finally the frog asked, "What's the matter? I've told you I'm a beautiful princess, that I'll stay with you for a year and do anything you want. Why won't you kiss me?"
The man replied, "Look, I'm a Triathlete. I don't have time for a girlfriend, but a talking frog is cool."
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
April 12, 2007
May 1, 2007
May 21, 2007
June 5, 2007
June 27, 2007
July 10, 2007
July 31, 2007
August 31, 2007
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