1:30pm - 4:30 pm bike session, 6-7pm swim session
2 hours riding + 1 hour swimming
The focus on Friday was to give the athletes an opportunity to ride on our challenging terrain and for us to also see our athletes in action. For Karel, he can never look at a picture or an uploaded training file and know if an athlete is fitted properly on his/her bike or if they have the right cycling skills for training and racing. You can't judge cycling fitness by watts or speed because a fit triathlete knows how to ride his/her bike efficiently in order to bike as strong as possible but to conserve energy and fuel adequately in order to run strong off the bike. Having the opportunity to watch athletes but also to instruct on changing gears, grabbing bottles from cages fueling), climbing and descending skills, cornering and individual riding style is invaluable for athlete development. Also, watching our athletes in the elements (bumpy, hilly and rolling/punchy terrain and wind) is the best way to really help an athlete improve overall fitness. In Greenville, because of our terrain, changing gears has to be second nature. There is no easy ride here and you can easily go through every gear in small and big ring in less than 10 minutes as the opportunity to settle into a rhythm is very rare on our country roads. Every ride makes you a stronger cyclist and you have no choice but to improve riding skills. Greenville really is the perfect place to have a training camp in an effort to improve triathlon skills.
After the bike, our athletes had around an hour to clean up, refuel and check into their hotel (just a mile from downtown Greenville, where we started our ride).
We all met at the Westside Aquatic Center around 5:45pm and we did a few dynamic swim warm-ups to loosen up and talked about our use of pool toys as well as the importance of triathlon swim training to prepare for open water swimming. I demonstrated a few different swimming stroke styles, comparing "competitive swimmer" strokes vs "open water" strokes in the water and then got out to be on deck to watch our athletes from above the water. I had a main set for everyone and throughout the first 30 minutes of the swim workout, Karel and I took 2 athletes at a time in their own lane to break down their swim stroke and to provide some tips/suggestions for improvement. All the athletes (6 of them) performed the main set together, on their own respected cycles.
10 min warm-up
200, 175, 150, 125, 100, 50 - with 10 sec rest - building intensity throughout from 75-95%
20-30 sec vertical kicking, then go right into
3 x 50's descending 1-3 (80,85,95%) w/ 5 sec rest
30-60 sec rest in between before repeating the MS.
Thank you sponsors for having quality gear/products that we trust, use and recommend!!!
Oakley and Oakley Women
Veronica's Health Crunch
It was nearing 7:45pm when our athletes left the aquatic center and they were super hungry so they left to get some food and Karel and I headed home to finalize our plans for our big training day on Saturday.
Karel has endless information, tips and tricks from his lifetime as a competitive cyclist, recently turned triathlete in 2012.