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Swimming training: pyramid (with friends)

This morning as scheduled workout in the pool, taking advantage of the festive day.

I must say that swimming with the light outside was quite strange, having practically only ever swum in the dark winter evenings.

Today I plan to try the pyramid, suggeritami master swimmer from a friend: after heating (500 now canonical mixed) do in style: 100


200 300 400


300 200 100


Among a series and the other break variable, depending on the distance you've covered.

Having not yet procured a watch I have no idea of \u200b\u200bthe times, but I finished the workout with a 200 breaststroke in a winding-down hour total, so they are quite satisfied.

The only concern I have left was a little 'shortness of breath, in the sense that I could not go to breathing every four strokes, but I kept every second throughout the workout.

The greatest satisfaction, however, comes from the company of today except that I took below: Edo this morning asked me to come, given the fact that today would have missed training for water polo.

The dude travels, no doubt about it. He shot himself about fifty tanks too, and even recently asked me if I wanted to do an encore in the evening. Well, 9 years old ... if he has no energy ...

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Triathlon Training: the number of breaths

As I have said, are an absolute beginner in triathlon, so everything I write is to be taken with the benefit of the doubt, indeed, with the reasonable knowledge that could be the result of bullshit emeritus ignorance, my, that little by little I will try to fill.

First, the main assumption is that the Triathlon is the union of three different sports, but their combination. In mathematical terms I would say that 1 +1 +1 = 4

Training for Triathlon, therefore, is very different from training specifically for a single sport.

That said, the argument step to think about yesterday: the various ways of breathing.

trivial, before starting to swim very foolishly thought that having the wind in the race I had to swim automatically, and vice versa, thus improving swimmer in the race I would have benefits. We were wrong.

It is thus having to train three different methods of respiration, the aerobic zone to "find" in substantially different ways.

Race: start talking about racing is the sport that I know far better. Here I breathe every 4 steps. This good or bad is how I identify my training zone of slow run race and media. Usually I do not exceptions. When I want to make a shot, however, almost always remain within the four steps to switch to 3 when I'm really pulling. Go to breathing every two steps means to me to be completely out of range, and reserve this only for the last few yards short of an interval, when really I have no more.

Swimming : course I speak of the freestyle. At the start willy-nilly breathe every two strokes. I could not otherwise. Now after three months of work that swimming regularly during the heating keep breathing every second. When they start work with specific step-by-four. In my heart I know that it would be better to be on an odd number, but left to breathe I get really bad. Breathing can maintain it for every four rhythms also relatively diverse. I plan to include repeated fast approaching 25 meters. I'll see when we'll be how to handle.
Bike: beyond the numbers - two, three or four - in the run and bike every few movements inhale, exhale every few movements. A regular thing. With this bike I can not do, or think it's possible. I am therefore in a position to breathe when I need it, of course, keeping me in the aerobic zone. It 's a bit strange not to have something that I set, but I see no alternative. On the bike, however, have so few outlets in the flesh that I intend to return again on the subject.

Resolutions BRIDGE

Yes, it is called BRIDGE. Friday I'm home, so will take advantage to train.

Tonight skip the extra commitments to swimming, so in the tank appointment tomorrow morning.

Friday exploit the unique favorable weather window to remove dust the bike.

Saturday and Sunday racing in the rain.

A nice little program.

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Hobo International Rachal

swimming training: Rethinking the goggles

loupes are a vital tool, essential for training in swimming.

To be honest is one of those things, such as email, which until a few years ago you did not, went on very well, but now not be able to conceive without it.

remember all the years spent in doing swimming lessons as a child when I had nothing, came back with red eyes and everything was fine.

Perhaps the fact of not being a "goggle-native" means that it is not able to choose a suitable model.

What happens? It happens that I bought the ones that seem to best fit my needs. Shape, size, etc., everything seems fine.

except that, to prove the facts I have problems. Start in one eye and I regularly enter the water. There is no way to begin a workout without at least two settling tanks. I've tried everything. But this is the minimum that eventually I can sort it out.

There is in fact the speech later. I left very deep marks, dark circles of compression that sometimes I even brought along the next day, even after sleeping. And to be honest I fear nothing but eye of the tiger. I look like a junkie incattivito.

I tried to keep them less closely, with the strap up, down. Nothing.

The alternative would be to try other models, but frankly it annoys me to make another purchase blindly, as these are not really the entry-level model as a price range. I saw

also there are people who use the kind of masks, but frankly I think it would overload the face, losing fluidity.

A nice dilemma ...

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blog

In this period of enthusiasm Beginner Triathlon'm writing a lot.

say that the new sport is accompanied by a renewed spirit of sharing in the network, which is also a good club Virtus.

Having a blog to write what I do, indirectly stimulates the scheduling training, because without training, what could I tell? But I was thinking

the Blog, as it is old, to be reviewed.

The first post dates back to 2007, a biblical time when it comes to network, and the visual redesign, I never thought to its structure, it is clear that a little 'out of date.

I post on the one hand, some information and some other links, the ability to make a comment or feedback - made more for duty than a real desire to get the ratings - I seem to be something old, outdated .

Slowly I'm trying to link with Garmin Connect, the same public link on Facebook, but it's something tactical, not strategic thought for good.

I think about, to make the instrument a bit 'more modern, while maintaining streamlined and easy to open - the other bloggers will forgive me, but there are some blogs that put us half an hour to open the homepage with a thousand external links - TOO HEAVY!!

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Training race: race with the rain forecast

As I wrote yesterday, the weather gave him water, and water was. Accomplice

the thought of going back as a chick wet cold, the fact that today is the worst of FIASP Cremasco (in my opinion, all with the utmost respect for the organizers of Rivolta d'Adda is well understood), the fact that environmental conditions were optimal for promoting the family along to bed, I got up relatively late - 9:30 - breakfast quietly, and then I calm loooong prepared to exit.

I must say that on these occasions when I have little desire, almost unconsciously to the rhythm very slow recovery in apparel, as if seeking an excuse to by-pass.

Well, by hook or by crook at one point I found myself outside to run, under the flood, in the meantime the rain became more intense. The

do very short: when the traffic lights I had to stop to wait for the green and I noticed that all passing motorists stared at me, very honestly I did not think of a hero who knows, virtuous athlete, a man of iron or other . I felt like an idiot just that instead of enjoying a rainy Sunday morning at home in front of the fireplace, lingering with a newspaper and a long breakfast, was out to get water and cool for an unspecified goal (the end does not really have a few races in preparation). And even after

along the Marzal, not meeting anyone, but I say nobody, I thought it was really the only gun of the day, pace of who sings the poetry of running in solitude.

The race went well, however, at the end rain jacket always does his dirty work, so I let go, even without watching the clock, hidden beneath the waterproof layer, but trying to pitch with confidence, a feeling heartbeats and micro objectives.



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I trusted the weather forecast, so the 10K race this morning Marzal.

Race "limited" in the sense that I set the Garmin on the Personal Assistant to 5'00 '/ km in order to keep as regular as possible, which the trail I have a little' lost (before I could perceive Unlike a couple of seconds per km).

The race went well, made in fluency, but has not been raining, so a little 'running bales to see the bike in the garage gathering dust.

Now I'm on the one hand waiting for us to pour it on the other hand I think tomorrow morning I plan on a running track.

morning The wind was strong enough, which led me to think maybe those who are training for a race all season, one race in which groped to pull down the PB, and then faced with external variables such as wind, rain, damaged asphalt, and all that is out of control and you ruined months of sacrifices. From

remember the day when I decide to ask me again chronometric objectives.



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The last mile

We're almost there. The winter is about to give way to spring, the weather, sun, light, warm.

Anyone who knows me knows that I hate the cold, I hate the fact that it is dark early.

We are now in the last mile, the most difficult. The target can be seen, the forces begin to dwindle, there is the latest bumps to overcome.

After a timid beginnings of spring, primarily seen through the window of the office, here this evening that the overall winter will place the tail strike.

Rain, rain and rain all weekend, for most of next week.

short, bad weather that will impact not just on training, in slow motion these days, indeed.

Resolutions WE 10/2011

Good question. Almost certainly that will be parked in the garage bicycle race to Marzal (no mention of going to tapasciata FIASP of Rivolta d'Adda - in terms of its location between those who do not like, and then lontanuccio).
Perhaps, given the time, I could go to swim, in spite of the various plans.

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swimming training: the headset

take advantage of a mishap ocorsomi yesterday for some considerations on the headset.

Last night I went in the pool, and as always before you pass the turnstile - and therefore go to scale the inputs - I browse the bag to make sure to have everything you need.

Costume - taac - glasses - taac - slippers - taac - ear .... Headphone ... I forgot the headphones at home.

brief reflection, I evaluate whether to spend 5 eurini for a new headset that will help me once, and at home we have at least 5 headphones, I decided that no, I procrastinate, and I'm on my way home.

he returned, a little 'bitter for my stupidity, I thought the requirement of headphones.

I do not have hair grow back when the few that I reach up to 1 mm, so from the point of view of hygiene is difficult subject that I could go to block something.

also worked as a lifeguard in the summer when [many good times] and in the morning I had to clean the tank, although we did observe the obligation to diligently headset, we'll find blocks of hair that formed on fund. So then the headset does not serve much purpose.

Finally, the final personal account, there are half of those monkeys that swim, and between the legs, arms, chest and back (! Horror!) But should bring headphones. It would require the obligation of the neoprene wetsuit.

I must admit, however, that the cap, despite everything I have written, you wear it anyway, I noticed that eventually favors the sliding of the water. Trivially am already very different to swim with the latex than in tissue.

At the end of this post morality, however, is that I skipped yesterday and tonight I'll recover, even days, with the crowding in lane which already provides. Bad ...

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swimming training : time

are now about 3 months I started going to the pool to swim.

drawing near to swimming after so many years when the only swimming activities were not simply wallow in the summer or at most to recover after several ultra trail, prompted me to finally throw your heart over the obstacle and tested by triathlon.

The fact remains that by considering a total rookie I did not do anything but swim back and forth, maybe trying to change styles, using pull boy or tablet, increasing weekly distance, but without a scientific approach.

To date I have no idea in the way absolute of how long it takes to do 100 meters, but not even 25.

I have no reference clock. So more or less what time within the tank, more or less know what time I go out, but considering that some physiological break I have, and another in a series, I can not really quantify the pace at which I go.

Maybe it's time to have a waterproof watch and begin to keep track of the various series.

Only problem I see is that not being able to make the turn (sic) my time is must be influenced by the time it takes to turn around and touch (I exclude the turn to try to put me, if I did not learn from ' now it's fate continue so, and then open water mica I will!)

Tonight, however, still swim in the dark, going to increase the overall volume a little, and get closer to 2500 totals.

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Learn from your mistakes

course, all have priorities in life.

the first place I have my family.

Then comes the work, which without there would probably neither family nor the rest.

Everything else is necessarily later. Whatever.

For a person who has a family and a job, a sport that is consistently mean daily combat in literally, to find the necessary space.

Although some years now practice the sport with goals not only entertaining, it seems has not yet learned some basic rules.

The arrangement of the garden, garage, various odd jobs, ecc.DEVONO go to the training set in the queue, there are no bales.

I can not continue to tease me that I place the garage on the Saturday before and after I go running. I already know that eventually I'll be out of energy, that the time will fly without my noticing it, that when I finish it will be late and wanted a change and go out for the session will be below zero and the call of the sofa will prevail.

E 'happened dozens of times, why insist on lying to themselves, as I did yesterday.

Fixed the garage, at 16, when I finished after nearly seven hours of work, I was so exhausted that after a shower I collapsed on the couch, more than 14 km to be cheerful rhythm.

I recovered this morning, with a nice cycling, also because of the beautiful day (though still brisk in terms of temperature). Caravaggio Classic around, all alone, for a total of 57 km.

The average was affected by a number of forced stop lights, intersections, paving of the sanctuary, but I must say that when I had the conditions for the leg responded well, with nell'intorno speeds of 30 km / h.

good.

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Training Triathlon: first collateral damage

For now, the word Triathlon remains suspended in the air, almost with awe.

is one thing to switch to swimming training - bike - run, another is training with a systems approach.

When "my" triathlon is only a search for balance between the three disciplines. I'm studying. But

beginning to see the first collateral damage: the explosion of materials, namely clothing and paraphernalia.

When I started racing I had a pair of pants, a pair of shoes, an undershirt. One day I ran and then I go the lavatirce, one day the dried stuff. And everything was very easy to manage.

Then I increased the frequency of workouts, I started racing in the winter and then I moved to the trail, so I've had an explosion of material that has invaded an entire drawer more part of the garage (for example I FOUR trail backpacks, one for each specific occasion).

Now I have to handle the material in three different discpipline: travel clothing, clothing cycling, swimming material, which is fine that we are talking about a costume, but know we can not go swimming with a robe on the beggar, so I have to make sure that each workout in the pool I have everything available.

short, an additional stress. And woe to forget to go to the washing machine, otherwise be in the unfortunate position of having to strive for to support the training.

Meanwhile, since Friday, so here under the heading:

Good Intentions WE 9 / 2011


the series, what I write is potentially a lot of crap, that's what has been said already on a good day for training that is not already over.

need to change the swimming moving Friday to Monday. Does not change much, but this leads to the weekend to a more light.

Saturday out of the race. The idea is go around the 15-pitch Marzal "cheerful."
Sunday bike solo output in the late morning, taking advantage of the sunshine and mild temperatures, so as not to sacrifice too much family. I'll be on fifty miles without too many calculations, as they are are.

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Plan Vs Table

I'll be back again on the subject, as I go along with the book and the alternation of the training.

Since it is my intention to leave anarchist approaches to training, now the question arises how to set up all subject to competitive, without goals does not make sense to stay here raccontarsela.

It 's more appropriate But instead of talking up the table. The term

table makes me think of something static and repetitive, while the plan see it as something more structured in a longer time scale.

The objectives are manifold:

• Training
• Achieving better form at the right time
• Diversifying workouts not to fall into boredom and stagnation, typical of weeks that are repeated over and over.

Of course there must be some points, but the periodization and the alternation of loading and unloading will play their role.

I have not decided anything so definitive, especially because they are not still not sure on when I want to race (before or after the summer, I'm looking at the calendars to find a couple of races on the Sprint distance which are congenial), however some points I have already set forth: Alternating

• Wednesday and pool Friday, Tuesday and Sunday race, Saturday bike, with an option to invert the weekend the two sports with regard to the weather (get a bike in the rain does not attract me that much)
• macrocycles : create macrocycles about 4 weeks with specific goals (endurance, power, rhythm ...)
• Exhaust : within each macro cycle Reserve Last week the discharge, or reduce the volume to support the recovery, however, preferring the intensity

Having said all this, good session last night of swimming, swimming pool with semi-deserted. 5 people for 6-lane, almost a shame to have to go home.

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Training ride: Quality Vs Quantity

Yesterday I took advantage of a commitment to work all day who was shifted forward in order to race in the morning instead of evening.

The sun and the temperature did not only favors the intentions I have, or turn the type of training.

Coming from ultra trail, as I got to write, brought me over the years in favor of the quantity rather than quality of training. The objective of the training was to do more miles, more and more hours on the legs, increasing altitude.

Pure Endurance.

Now I find myself in the position of having to radically change log, so at least in the race, where they are shod, I have to focus on smaller loads, but more intense.

Already tapasciata last Sunday with its 20 km I think it was excessive.

Yesterday I therefore decided to shorten the tour of the classic Marzal from 10 to 8 km, with a rising rhythm.

Not too many plans came as I started, and then try to push in the final, without looking at neither time nor the race bpm, only feelings. A sort of fartlek.

This detail, with intervals on the 250 meters

Eventually I got the feeling "of having worked well" and was exactly what I had intended. A radical change of pace.

Note how, just by choosing a display about 250 meters, I can isolate some of the events that slow down: pedestrian crossings, one shoe untied, the traffic lights.

The conclusion is therefore to work purely on this type of training for the race. As far as swimming and bike I have yet to figure out what to do, but honestly I think I'll work for a while 'to build the fund upon which to base quality, especially for swimming.

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