Arlington Masters' Sunday Swim Workouts at W&L - January

Mike is coordinating the Sunday evening workouts for Arlington Masters. The workouts include a range of sets and drills designed for triathletes, open water swimmers, and distance swimmers. 

The workouts below represent the first 5 weeks of the program leading up to our first 1k time trial on February 2. The emphasis during this period is simple base building. More advanced workouts will begin as we approach the springtime. 

LOCATION: Washington & Lee Pool

TIME: 6:00 - 7:30pm

VIDEO: I will set up the underwater camera around 7:00pm for those who want to see video of their stroke. The videos will be posted to our YouTube channel.  

POST-WORKOUT FOOD: The after workout location for this week is DISTRICT TACO on Lee Hwy. We'll review your swim video on the iPad while we are at the restaurant. 

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January 5

Comments: Time to get back in the water after the holidays. Goal for the next few weeks is to work on rebuilding endurance, strength, and technique. These workouts will be straightforward

500 Warm Up

4 x 50 – Single Arm Drill (Using kickboard, swim 25 with just the right arm, 25 with just the left)

400 – descend by 100
8×75 -  kick/drill/25 hard  @ 1:15
10×50 - 25 FAST!/25 easy  @ :45
300 pull (3/5 breathing pattern by 100). RI = 20 SEC

300 free
15×50 @ :40/:60 (1 FAST/1 easy/2 FAST/1 easy/3 FAST/1 easy/5 FAST 1 easy)
400 pull (3/7 breathing pattern by 50)
400 free

200 cool-down

*4800 yards total*

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January 12

Comments: We continue the early season build up with a range of drills to work on technique and strength building.  Hopefully this workout provides some variety in your training plan.

500 Warm Up

8 x 25 Tarzan Drill – no walls, tread water. RI = 20 seconds

300 free  - moderate

Main Set:

4x50 w/:10 rest (25 Drill/25 Swim)

6x150 @ 2:15 (25 fly or breast stroke/125 Build)

12x25 @ :30 (Descend Stroke Count 1-3, 4-6, etc)

5x100 @ 1:40 (25 FAST!/50 easy/25 FAST!)

12x25 @ :30 (Breathe 2x only/1x only/none, repeat 4 times)

4x75 @ 1:15 (25 Underwater as far as you can/50 Ascend)

6x25 @ :30 (breast stroke arms with freestyle kick, head out of water. Visualize a buoy turn)

5x50 SPRINT! @ 1:10 – lots of rest

300 Pull  (@4:00 interval)

300 Moderate, 85% effort

300 cool down

*4800 yards total*

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January 19

Comments: Tonight’s workout focuses on breath control with a couple of hypoxic drills and alternate breathing sets. The ladder is intended to build up your endurance base, with a focus on strength building in your pull. Bring paddles if you have them.

500 Warm Up

First Set:

2 x 100 Free - swim 4 strokes with head out of water and 4 strokes with head in water (do not take a breath while head is in water). Rest Interval = 30 seconds

5 x 100 - Hypoxic drills:  breathe every 3,5,7,9. RI = 30 seconds

Main Set: Ladder of 2300 yards

200/300/400 alternate breathing - smooth and balanced, not fast

500: moderate pace, 85% of threshold (~1:15/100 pace for Lane 6). Save your arms for the rest of the ladder

400/300/200 paddles or pull - focus on strength in your stroke, not speed

Speed Set:

10 x 100 @ 90% effort, RI = 10 seconds (@ 1:25 interval lane 6). This is a “broken” 1000. Keep the heart rate high, but don’t blow up. These aren’t sprints.

300 Cool Down

*4800 yards total

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January 26

Comments:  This is a tough workout intended to prepare for our time trial next week. This workout focuses on simulating the variable intensities experienced in open water racing. Be sure to focus on the specified up tempo in the 200′s and visualize yourself battling in a race environment!

500 Warm up

10 x 50 (odds catch up drill/evens distance per stroke)

Main Set: Pick an interval for lane and hold throughout set:  2:45 for lane 6.

Intermediate lanes may do sets of 3 intervals.

4 x 200 (1st 100 hard/2nd 100 relaxed)
4 x 200 (middle 100 hard/ end 50’s relaxed)
4 x 200 (1st 100 relaxed/2nd 100 fast)
4 x 200 (hard)

50 easy

4 x 100 pull or paddles

200 warm down

**4850 yards total

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February 2 – Time trial 1000

The goal of today is to establish a baseline time trial time as a starting point for your 2014 season. It is still early in the season and most of you are still in the base building portion of your year. You are likely way below your peak fitness level, so don’t worry about logging a fast time; this TT is valuable regardless of where your fitness is.

500 Warm Up

First Set:

6 x 50 Drill. Fingertip drag down, Distance per stroke back

5 x 50:  Tarzan down/Kick back

100 easy – stretch out

Main Set:

1000 Time trial

200 easy

Drills Set:

4 x 50 yards goggle recovery drill: swim down with eyes closed and goggles around neck, swim back on back with breast stroke kick replacing goggles. RI = 15 sec

6 x 75: 25 free moderate/25 back/25 free moderate. RI = 15 sec

2 x 100 free with breast stroke every 6th stroke.  RI = 20 sec

Endurance Set:

400 - Alternate breathing to each side

400 - Sighting once per lap

400 – descend by 100. Finish the workout hard!

300 -  Cool down

**4700 yards total

I’m training for Ironman…you expect me to cook too?!

Healthy eating can be daunting for a triathlete. It’s easier to eat well at home than in a restaurant. Yet we’re already squeezing in hours of swimbikerun and strength training around work and family; we’re supposed to sleep eight hours a night; when are we supposed to shop and cook? A few tips:

Cook for multiple meals at once. Making a big batch means you can savor your cooking efforts for days (or at least several meals over one day). This is easy for stews, stir fry, quinoa salads, etc. but you can also freeze soups and baked goods. A friend and triathlon veteran grills chicken Sunday nights and builds salads for each weekday lunch in individual Tupperwares; then he just throws one in his commuter bag each morning. Convenient, and cheaper than Sweetgreen!

Keep healthy staples on hand. It’s much easier to cook if you don’t have to run out to the store every few days. I keep on hand quinoa, pasta sauce, oatmeal, bell peppers, onions, frozen veggies & berries, beans, frozen farm-raised beef, eggs, coconut or almond milk, key spices, apples & bananas, and some healthy frozen meals and sauces to cut corners on busy nights.

Step back from recipes. Recipes can really inspire creativity, but most do require time and specific ingredients. Try flexible meals that don’t demand specific ingredients, like stir fry. We often mix quinoa with whatever veggies and beans we have plus a flavorful sauce or our own spice blend. Don’t get too complicated—the right spices, quality meat, and fresh veggies go a long way on their own. Extra virgin olive oil, garlic, lemon, and red pepper flakes work on so many veggies and types of fish.

Trader Joe’s is your friend! Trader Joe’s carries tons of whole foods for healthy meals as well as frozen dishes and sauces that can make tasty meal prep easy. Try the Indian shelf-stable packages—Madras Lentil and Punjab Choley are awesome and flavorful enough to add veggies and quinoa to for a full meal. With lots of $2 items (including these Indian mixes), it’s very affordable!

Happy cooking!

Ironman 70.3 World Championships: Vegas, Baby! (...or Henderson)

Mike and I qualified for Worlds at 70.3 Austin last October. It was a tough day—late season race, 42 degrees race morning, chip seal the whole bike route—but we managed to grab our slots. More than ten months and endless hours of training later we arrived in Vegas, psyched to race with four Ignite teammates and some local training partners.

“Vegas” actually starts in Henderson, NV, about 25 minutes’ drive from the Strip. Our rental house was right next to the host hotel, walkable to T1 on race morning, the practice swim Saturday, and the athlete dinner. We’ve grown to prefer rental houses to hotels because it’s quieter and allows us to cook familiar foods. It was a lovely house and a decent location, though we had to drive back and forth to T2 each day to do check-in and bag drops. Everything went smoothly and efficiently, the expo was huge, and we ran into a ton of pros (Crowie even held the door for us!). We got in some practice runs and rides, missing the nail that our teammate’s tire found—ouch, and had an awesome swim at the community center’s outdoor pool. We were definitely in fast company: everyone on the roads, in the water and at Whole Foods looked tanned and super fit. While there was a strong field at Austin and Mike has raced ITU Worlds with a deep field, this was my first Worlds experience. It would be a tough day!

Race morning arrived with the disorienting sound of rain. We’d only seen brief rain in the afternoons since arriving and none in the forecast. We’ve had plenty of practice racing in rain, so while it changed the game we were ready—and it least it would keep things cooler. We walked down with teammate and housemate Brian, set up T1, and headed for the covered bridge to stay warmer and drier for the hours until our waves went off. Finding most of our teammates helped the time pass.

Swim: 36:03

We knew from the practice swim that the water was impossibly murky, so I wasn’t counting on following any feet but rather swimming my own race on the straightest course I could take. In a competitive field like this you didn’t see the weak swimmers; everyone was pretty clustered and willing to be aggressive.

Bike: 3:07:27

What a humbling ride! I knew this was a rolling course, which I thought I was prepared for from riding in VA, but those rollers got to me especially in the last 10 miles. We had a considerable run both into and out of transition, including a switchbacked climb out, and then of course it was still raining. I was glad to have my glasses to keep the rain out of my eyes and didn’t have fogging issues. The first 10 miles or so were familiar from tune-up rides the few days before and manageable except for the roads being crowded and rain-soaked descents a little nerve-racking. The temperature was pretty comfortable and it was good to get inside Lake Mead State Park with little wind, watching the pros who started way before me already on the return. The desert is a different kind of beautiful in the rain; focusing on the scenery and my pedal stroke helped me focus. It was tough to get passed again and again, but I knew about what effort I could sustain for a hilly ride and I’d have plenty of time to kick it up a notch if I could. The sun came out a few miles after the turnaround, around mile 35, but it wasn’t scorching. After leaving the park the course heads into downtown on a flat straightaway and then winds around on a seemingly endless false flat with a little climb or two. I just didn’t feel strong the last 15 miles or so, frustrated at my slow pace while I still felt the burn in my legs (didn’t even break an hour? Ouch!). Lesson for next year: more strength training and hill repeats, like Mike does so well!

Run: 1:43:35

You never know if your run legs will show up until your feet hit the pavement. While I didn’t have the bike split I wanted, it still took a lot out of me, and I knew the three-loop run course was essentially three two-mile repeats. Luckily we started on a downhill and my legs came around pretty quickly. It helps me to focus on reeling people in on the run, once I’m off the bike and in my strong suit and can afford to take risks. The BEST Vegas advice I got was to grab ice diligently at every aid station—ice water to drink, ice in the sports bra—because with the sun in full force now, core temperature control was crucial. With this strategy I stayed remarkably comfortable, allowing me to power up the hills and take downhills aggressively. The volunteers and crowd support were helpful, and it was neat hearing the announcers on each loop when the course passes near the finish. The miles ticked by and I kicked by women one by one—about 100 on the run leg, it turned out, and XX in my age group. That last downhill mile I was almost falling forward, using the momentum to carry me to a strong finish—almost an hour ahead of

Overall: 5:35:49, 29^th age group

29^th is not where I wanted to come in, but it had turned out to be a much faster field than even last year. We were in Vegas to savor the experience and put together strong races we were proud of, and all in all it was a good day for Ignite. Tough competition brings out our best on race day and inspires us to train harder and smarter for the next race. This was the last triathlon for me and Mike in 2013 and a nice climactic note to end on. We’re switching gears for the Marine Corps Marathon October 27, then enjoying a much-needed offseason!

Maintaining Fitness While Training

Keeping up a consistent training schedule is especially tough for the many D.C. area triathletes who travel for work. Jet lag, irregular sleep, lack of access to training space, packed schedules, and unusual or unhealthy food can threaten months of good training. (In this slowtwitch blog Jordan Rapp writes that stress is stress, i.e. work anxiety or exhausting travel tax your body even if you don’t get in a workout.) I work in international development, which takes me on overseas trips of 2-3 weeks a few times a year. A unique “training” experience on a recent trip to Botswana got me thinking of some strategies I’ve learned on my own and from friends:

1.     Use whatever resources are available. Many international hotels have a gym or pool, however small or hard to find. That can be the only option if safety concerns keep you inside. In West Africa for three weeks, I hit the treadmill the first week when I had access to one, focusing on intervals to keep me mentally engaged; then I swam every day. In Haiti the two weeks before my first race of 2011, I water-jogged in the tiny guest house pool, did strength training in my room, and hitched a ride with coworkers one day to crank out 7 miles on a hotel treadmill while they got massages. If you’re near an ocean or lake, by all means get in an open-water swim!

2.     Look for social opportunities. Check with local running stores or tri/bike shops ahead of time about weekly group workouts or ask a gym about a day pass and join a class. A friend travels every other month to the same city and plans travel around a favorite running store’s Wednesday group runs. Maybe a co-worker traveling with you would love a running buddy. In Botswana last month, our office manager invited me to an aerobics event; it turned out to be a six-hour, 500-person “fitness carnival.” At a gala dinner after, a Ministry of Tourism rep sang praises of the aerobics community for combating heart disease and obesity and strengthening social ties. I had a killer workout that broke up my training routine and learned about the culture from like-minded “fitness enthusiasts”—way better than the stationary bike!

3.     Modify your training plan to be realistic. As amateur triathletes, our day jobs sometimes take us away mid-season. Try to adjust your training plan based on what you’ll actually be able to get done so you’re not stressed about missed workouts. Plan a recovery period or even a mid-season break to coincide with travel. If you can only swim, zero in on technique and do some high-yardage days. You can do strength training anywhere with no equipment. One advantage of triathlon is you have many things to work on.

4.     Bring water and healthy snacks everywhere. Unless you’re lucky enough to fly business class, airplane food is not high on the nutrition scale, and water comes in 4oz servings. Eating out can take a toll too. I bring a water bottle and fruit or energy bars everywhere I go in case I’m stuck with no food—or with goat meat and French fries. Look for a grocery store to get familiar foods (and save some money). Ask coworkers about healthy eating options or do a Google search. Vitamin C, Echinacea, Airborne etc. can help fend off airplane germs.

5.     Keep moving. Sitting for hours on cramped planes and in airports is not only detrimental to training but actually dangerous. If you get to the airport early, walk as much as possible before boarding. Get up at least every two hours on flights, even just to stand and stretch, and change position in your seat. Compression socks are also a huge help). Once arrived, if you’re in long conferences, consider standing at the back wall for periods and walk the hallways on breaks.

6.     Get creative. If you’re likely to be going out for dinner or drinks with coworkers, try early morning workouts. Consider a bike bag (buying or borrowing) if you travel a lot and to bike-friendly places. You can make oatmeal in your room if you have a kettle or coffee maker and use plastic utensils from the plane or hotel restaurant.

Or do it like Trevor & Heather Wurtele: buy an RV and live like nomads. J

Share your travel tips for triathletes!

A PILOT VARSITY COLLEGE TRIATHLON TEAM AND WHAT IT MEANS FOR THE SPORT (Dawn)

Did you know that the country’s first ever varsity triathlon team is in our backyard? Marymount University is in its first year of a varsity program, led by seasoned coach Zane Castro, who moved to Arlington from Austin, TX with his wife (and long-time professional triathlete) Terra Castro to launch this team.

Check out this interview with Zane in April as the team was gearing up for its first season. There’s an interesting discussion of the challenge young American triathletes face without the high school and college programs Canada, Australia and other countries offer, meaning Americans have to choose swimming or running as a sport in school:

http://m.usatriathlon.org/news/articles/2013/4/041013-marymount-triathlon-program.aspx

If successful, Marymount could help inspire more varsity triathlon teams to form and help talented U.S. triathletes be competitive at the world level much earlier.

Share your comments below!

WHY WE LOVE TO RUN (Dawn)

posted by Dawn Riebeling

Running is the first sport I started completely for fun—not at my dad’s urging, because my friends were doing it, and not even as part of a team. I was feeling down some December afternoon and was sick of the college gym, so I tried a trail run—and returned an hour later feeling 100 times better. I was hooked.

I’ve been asked often since then why I run. I’ve given a whole range of responses, because my reasons have changed over time (I started entering road races, then picked up triathlon) but also because my reasons change my day, by hour. If I’m asked right before a long run and still sore from an 80-mile ride, I might say because I have a half Ironman approaching…but that’s never quite the full answer. I mean, why did I sign up for that triathlon? Though my sport is triathlon, there’s something uniquely powerful and, yes, fun about running. It’s always been my favorite leg but is also my go-to activity when I need a boost, a refresh, a challenge. That’s why this article caught my attention:

http://www.theguardian.com/lifeandstyle/the-running-blog/2013/feb/05/why-we-love-to-run

Running is hard, yet so many people run and love it—in one way or another. Why do you love it? (Or do you really NOT love it?)

COPING WITH INJURY (Dawn)

posted by Dawn Riebeling

Injury sucks. It’s a competitive athlete’s nightmare. Many of us hire coaches with the primary goal of keeping us safe and healthy, because this is at least as important as getting faster. There are plenty of things we should do to prevent injury—strength training, a smart buildup to interval training, sleep, chiropractic, massage, focused nutrition—but sometimes you get sidelined and have to deal.

Pro triathlete Jesse Thomas knows that—he’s been out for half of the 2013 season after a stress fracture that required surgery. Here he offers tips on coping with injury:

http://triathlon.competitor.com/2013/09/training/so-your-triathlon-season-is-over_84533

For an elite amateur’s take on injury, check out our friend and training partner Kendra’s recent blog entry:

http://chitoandkgo.com/2013/08/30/fractured-opportunity-or-opportunity-born-of-fractures/

Remember to tell your coach and doctors about any and all past injuries, weaknesses, and previous training so that they can help you stay on your feet…then follow their advice!

http://www.psychologytoday.com/articles/200510/the-winning-edge#!