Running Commentary on this Crazy Multisports Thing

[SimonC]

In the spirit of good fun and in an effort to not take things to seriously, I've decided to post a few thoughts over the next few months concerning my training and prep for IMC 2010. As some of you know, I'm a recent addition to the BPR High Performance Program and I come from a competitive road cycling background, so running and swimming is all new to me.  I just think it would be fun for some of the seasoned Tri Guys to read my musings on training and tri culture.

I'll start with swimming as this is the most foreign to me ...

I definitely need help in this area. I haven't swam since my Dad threw me out of a boat when I was 10 (long story) so I definitely have stroke issues. I've enlisted the help of Melissa Spooner and Kim Young to set me straight (literally). I've been told I swim at a 45 deg angle in the water and hold my head up like an otter (Thanks to Eric Wikjord and Janelle Morisson for that comparison:-(. Things are improving for me but it is taking a minimum of 5-6 times a week in the pool to see any improvement.

Swimming feels very awkward for me and I'm always struggling to breathe. Sometimes it feels like it all comes together and then just as quickly everything falls apart and Emmet Otter appears in the pool. I'm committed to getting better and aspire to be like my good friend Eric Wikjord who was a novice swimmer like me and posted just over an hour at the 09 IMC.

I went for a swim this AM with Kim Young and he is slowly (because of me) refining my technique. Funny story ... During the warm up this AM the Kokannes were training and their coach (not sure who he was) was walking and watching on deck. When I finished my 100 m warm-up (which is brutal for me), he was staring puzzled at me for quite a while. I guess he was wondering how an Otter got into the pool :-(((

I'll try and keep "blogging" on all things tri unless you guys tell me to shut my pie hole !!!
Thanks for reading.

Simon Craig 

[Andrew]

Hillarious Simon, mostly because it is so close to the truth!

My parents didn't throw me out of a boat, but they did enroll me in Clog dancing instead of Swim club. We all know clog dancing is an essential life skill...

I will not liken myself to an otter simply because they move a heck of a lot faster in the water than me....perhaps a Terrier dog who can stay afloat, but with much more energy than should be required. Just so you know, my first master's swim workout in Abbotsford, then coach shook his head, and simply said "well, we have our work cut out for us!".

Keep it coming Simon. I look forward to watching your progress!

[sean]

Hi, Simon

sounds very familiar. i did my first imc in 2004.i hadn`t swam or been on a road bike since i was a kid.the first time i went to the pool was at a masters swim. as a kid we had spent summers in our friends pool so i thought i knew how to swim. i quickly found out that i couldn`t even make it 1 length of the pool. i couldn`t figure out how to breath and was just about drown after 4-5 strokes. to this day no one mistakes for a  swimmer but i did manage over the course of a few years to go from the slowest lane at masters to the fastest.
you`ll be surprised how quickly you can improve. have fun.

[SimonC]

After about 3 weeks in the pool Emmet Otter is making less of an appearance (although he has been reported from time to time). I've managed to grasp some simple concepts and my stroke seems to be improving. I did an all out 100 m "TT" in the water the other day at Masters Swim and I was able to do a 1min 30sec effort. Being a newbie geek, I don't even know if that is good. Although it is not difficult to jam in the pool for 100 m at redline. 200m may be a different story. Mel S has upgraded me to the next lane so I must be doing something right

I've also been running and biking quite consistently concurrently with the swimming and this has made for some big volume weeks. I am starting to get a little cooked from all the training volume so I will be looking forward to a nice recovery week.

Often when I am swimming and I am feeling uncomfortable (which is most of the time), I wonder how in the heck I am going to swim 2.4 miles in open water @ IMC It's a little overwhelming !!! People tell me I have lots of time and I'll be prepared, but sometimes I still have doubts 

I'll continue to keep everyone updated on my journey ... Thanks to Mel S, Janelle, Eric W, Kim, Becky, Scott McMillan @ Factor 9 and Andrew/Ginny and all the BPR guys for all the support in and out of the pool ... I definitely need it. 

[GinnySellars]

1min30 for 100m!!!!! You are a freak of nature! That's fantastic! No kidding you got 'up-graded' to the next lane.

[Andrew]

Excellent commentary on the drastic improvements that can occur with some determination and commitment to a plan.

I am looking forward to sharing the testing ideas with you to help you manage the recovery portion of the plan, and help show you ways to ensure you are not over-reaching when you pick up the miles like you have.

Have you considered inviting Mike and Joel out for some swims, or considered joining them for some early morning workouts? Both have excellent technical skills in the water, and can show you some good drills to improve efficiency. Though it seems like Mel is doing a fantastic job of hammering you into swimming form through the masters sessions.

Peter O. has been trying to drum up some interest in a long ride next week-end, if the weather holds, though he has been quite sick recently fighting a bug that seems to be spreading through a great number of Vernon athletes. Remember to rest lots and wash your hands. Staying rested and healthy is the biggest challenge many athletes face as they increase their volume.

Keep up teh great posts.

[Peter O'Brien]

Simon, don't worry about the longer distances for sprinting. From 10 years' experience, the sprinting endurance will come naturally. If you are feeling uncomfortable, that could simply be that your body is not completely used to the very strange technique needed to swim. It took me about 4 years to feel mildly calm and comfortable, where I would lose count of laps.

Core work is essential in swimming, so doing sit-ups would help immensely, along with planks and some knee push ups. If you swim diligently for the next 10 months, and get completely comfortable with open water swimming, there is no reason you shouldn't kick ass at IMC.

GOOD LUCK

[SimonC]

Thanks Peter, Ginny, Andrew et al. for all the encouragement !!!
It seems to be getting easier in the pool as I feel more efficient and the speed is picking up.
I was feeling good until I swam with Joel and Peter and watched them do 13 strokes / 25 m super smooth ... I'm up around 21 
Swimming with really good swimmers really shows me that I have lots to learn, but also motivates me to want to get better. BTW ... that spin kick turn looks really cool too !!!!
I'm feeling good with the swim and excited that there are so many good swimmers in the BPR Stable to help me out. I'll pay everyone back when we get on the bike !!!

[Andrew]

Joel's stroke count of 13 has come after 15 months of specific work on stroke drills that he has done consistently. He still has to remain focused to ensure good form, but was swimming regularly at 18-20 SPL last year. It shows what focus and work ethic can accomplish, if you stick with a plan.

Peter is just now starting to use some of the ideas of efficiency, but I can already see his willingness to try new ideas, and think he will have similar success over this next season, as we help him train for a great season in 2010.

So, Simon, and all you other self-proclaimed neophite swimmers...tap into your efficient swimming at every opportunity, and enjoy the process of learning to swim without struggle.

[SimonC]

Here is a quick update on what I've been up to ...
Swim, swim, swim, bike, run, swim, swim, swim ...
I'm still concentrating on the swim portion of the sport and things are going well. I am actually starting to feel comfortable in the water and the longer distances are getting easier. I'm truly amazed at how free everybody is with swim tips and training info. In my former life (cycling), training regimens and tips were guarded Fort Knox style and help was never offered or given (from my experiences). It is very refreshing to see how the tri community sticks together and shares information and encouragement (which I need allot of both).

The bike workouts have been fun as well although most of them are on the trainer. The intervals are lower in watts than I'm used to, but the duration is longer so they are still tough.

The runs range from endurance pace to some tougher intervals on the treadmill. Still trying to work on form and cadence.

All in all, things are going well and I'm feeling good ... as long as I stay away from the H14N65 virus, I'll be fine

Simon 

[MartinC]

Having lost 10 days of training so far to the H1N1 virus I hope no one else gets it!

[SimonC]

With the holiday season quickly approaching, I find myself wondering if I will be in Santa's good books and hoping he'll bring me my X-mass wish ... 100 more watts at threshold and a weight drop of 15 lbs. That will keep me in the lead group at Mt Hood !!!

If Santa lets me down AGAIN this year I'll have to rely on the guidance from Andrew, Ginny, Scott, Becky, Eric W and Janelle M to get me thru the winter training.

For me, there has been an increased emphasis on the run in the past few weeks. I've been putting in some serious time on the treadmill as well as the standard swim and bike workouts. Along with interval work, I've been working on cadence drills trying to maximize my foot placement as well as trying to adapt my cycling body to accept the pain of running. This is an ongoing challenge.

The swimming is still coming along and I've taken advice from both Joel and Peter which has helped immensely ... You guys rock !!!

I recently spent some time talking to IMC veterans who painfully detailed all that can go wrong at IMC. I still remain naively optimistic that I am going to rip the IMC course in 2010 and try to achieve a Kona spot .... Ignorance is bliss !!!

I'm pumped about the upcoming year and very excited to hear that we have some new sponsors and support to help us thru the tough training sessions.

I'd like to wish the BPR family and sponsors a happy and safe holiday season and we'll see all of you in the New Year ... Jan1 at the next EES session.

See ya !!!

SC
 

[Andrew]

I can't wait to see how that biker's body moves on the treadmill come January. Testing on Saturday will start with a bike warm-up, to LBP, for comparison to previous results, followed by a treadmill LBP test. So we will have lots to discuss, and lots of fun in setting a new course towards your quest for a Kons spot.

My thanks to Joel and Peter for their support of a fellow athlete, and I do hope that time allows me more of a presence at the pool in 2010 with the team.

Luke and Manuel are both trying to make it out to visit for Module 3, which will be a very nice addition, and very motivating for the rest of the team.

Clothing orders are going in very soon, as we have finally nailed down our main sponsors for the year. So, that will be something to look forward to in early 2010!

Keep up the great training Simon!!!

[SimonC]

Based on last weekends EES testing, I've embarked on an all out assault on perfecting my running form (as well as perfecting the swim and bike disciplines). I'll be doing the no shoe thing on the treadmill with the goal of building suitable structures to allow for forefoot running. I'm starting off slow so I don't blow out something in my legs !!! I'll keep a "running" dialogue on how things are progressing ... Fingers x'd

Simon
 

[SimonC]

After 3 sessions on the treadmill I'm up to 7 mins 3 x per treadmill session doing the no shoe thing. I have some interesting blisters but no other structural issues. It's quite a sock to put my super cushy shoes back on after a no shoe session. I'll be looking to downgrade my shoes in time to help with my running form. So far so good !!!

Simon