Biking has always been and will continue to be my favorite pastimes. It is also one of the most important aspects of the triathlon because it is the longest. While I spent a great deal of time in the mountains on a hard tail mountain bike over the past few years I had very little experience on the road. I am quickly learning the dynamics of a group ride and how tough it can be to work a pace line.

We covered 43 miles and averaged slightly over 18 miles an hour. Working the pace line was a first for me. We rotated the lead spot at minute intervals and held a much faster pace for virtually the whole way back than the first half of the ride. It was tough to slip in to the back of the line without “missing” and dropping too far back. It took some skill and anticipation but as the miles added up my endurance started to wain. It was fun and a great workout, these folks can really ride.

A few months into my bike purchase and I am really glad I spent the extra money to get more bike. My Look 576 has performed well and has exceeded my expectations. I have read you can buy speed on the bike and now I am starting to see some of the benefits in action. Maybe next year a set of racing wheels, hmmmmmm?

The objective of the clinic was to learn how to learn how to correctly do some basic swimming drills to incorporate into our training program as well as some time to discuss how to create a tailored training program. This is the second clinic I have attended with swimming coach Tina Foeri.

One of the main fundamental drills covered in the swimming clinic were:

Swimming Balance

This is a difficult drill is not as easy as it may seem.

I can’t believe the progress I have made in the last few months. It is nice to see some of my hard work pay off.

We have some amazing athletes at the YMCA, many of them are experienced triathletes with years of training and race experience. I know this has been a great advantage for me as several of them have invested time with me helping me along the way. There is so much that I have learned but it also forces me to perform at a higher level.

Intensity seems to be more difficult when I workout alone. I need to develop the technique and discipline required to maintain that level of intensity when it is appropriate. In order for me to develop more speed and endurance intensity is the key.

Tomorrow I will participate in a sunrise open water swim at Point Pleasant and hope to get in a bike ride also. Focus on intensity.

One goal I set for myself was to crack the 8 minute barrier in my 10k by the end of the season. While this is a lofty goal I think it is achievable. How do I get more running speed? What is holding me back because I know it is in me? I think I found my answer in a good article by Ben Greenfield on Trifuel title Run Faster: Six Keys.

Ben clearly identifies my problem:

“Increase cadence: Until a cadence of 86-90bpm becomes second nature, you cannot let yourself  “zone out” on your runs. Period. You must focus the entire time.”

In my estimation I have been zoning out on my runs. Intermittent periods where focus is lost and I contemplate “the thing d’jour”. Additionally, I do not know my running cadence. One additional thought was in the winter on the treadmill I was faster. I had discounted this but in retrospect there is a connection. There is no zoning on a treadmill and my pace is controlled by the speed dial.

I am going to need to do some serious drill work here to make my goal a reality. I need to check in with the coach but it looks like hills, fartlek and cadence drills are in my future.

As always I welcome your thoughts and input on cadence and speed drills.

While I don’t think I have made any blunders in my training and clearly I would not have advanced to the point I am at now without. Now is the time to reevaluate. I should no longer look at my strength training from a body building perspective. I need to consider a focus on core exercises and stretching.

I need to do more research on the subject of strength training for a triathlete. I look forward to sharing information with you but would appreciate your comments.

How do you incorporate strength training into your weekly routine?

We talked about two problems. First my pull through was poor because I was not fully maximizing each stroke. The other issue was I was crossing over causing me to wobble in my glide. I my own evaluation I felt like I had very little glide. The fist drill really builds awareness on how to use the full arm to power the pull but also how to engage the water earlier in a stroke helping both the glide and pull.

Tri-newbies online has a excellent article and analogy about this drill. The article compared the swimming stroke to a canoe paddle. This totally made sense to me having compelted the drills earlier today. Take a read of this article and view the short video below. I think it is worth the time if you are unfamiliar with these swimming drills.

Let me know any other tips or resources.

Swimming Video: Fist Drill

The day started off in the Manasquan River with about 20 other swimmers to do a morning open water swim. I swam a tough stretch against the current and really did better than I thought. While I know I still have a lot of work to do I am becoming more confidant in the water. The swim back with the current was extremely speedy and it almost felt like cheating. Focus on swimming form and sighting techniques. Total distance approx. 3/4 mile.

Part two of the day was a forty mile bike ride. This was the longest distance I had attempted to date. I was concerned that I would not be able to keep the pace with more experienced riders. For the most part I was the caboose but hung in there for the whole ride. I really had a great sense of accomplishment when completed.

The company was great and I connected with a few new people. I truly have become enamored with the sport and the community and am anxious to complete my first event.

I really believe the basic principles I learned in ChiRunning really helped me take my running to the next level. I plan to attend a few more running  clinics to help me with my form and pick up a tip or two. I would love to be able to break 40 minutes for 5 mile by the end of the season. It is a lofty running goal but I am committed.

Tonight I am going to attend a open water swim clinic and am really looking forward to it.

This was the first time in my swimming training that I was out of the pool. As would be expected the experience swimming in the open water is totally different than swimming in a pool. The pool is clear with well marked lanes and a painted line on the pool floor to follow.

The river was dark and cold with no clear markers. There was also a slight tide to contend with. As I started out on my swim I found it extremely difficult to stay on course. I was consistently wider to the left or right of my markers.

All in all this was a great learning experience. I know my swimming has improved greatly over the last few months. I have been putting my extra training day to my swimming and it has been paying off. I will have the opportunity to do a few more open water swimming clinic before my first race and I am going to take advantage of them. Focus on open water navigation.