Garmin hardware
Great source to install the Garmin cadence and speed sensor:
http://www.dcrainmaker.com/2014/05/garmins-spd-cad-magnetless-sensors.html
6/12/16
7/13/14
4/22/14
Finished 70.3 Putrajaya Malaysia Half Ironman
It was hot. Super hot. I have never seen so many athletes walking during a race. That was my worst race time ever for a half.
| SCHEFFMANN, Tim | SWIM 00:52:04 | BIKE 03:30:29 | RUN 03:29:01 | OVERALL TIME 08:05:41 |
Organization of the race was great.
since it was in a lake, there was no or very little natural bouncy.
A chance to refill the empty triathlon nutrition.
Great was also to race together with Rainer and Frank.
Next race: Phuket ;- )
The Best Swim Technique for Open Water
http://www.ironman.com/triathlon/news/articles/2014/03/hip-technique-open-water-triathlon-swimming.aspx#axzz2yg7jrwED
April 14th 2014
The Best Swim Technique for Open Water
This key technique lies at the core of successful
open-water swimming. Here's how to perfect it.
by Terry Laughlin
Last summer I marked the 40th anniversary of
my initiation to open-water racing. I joined the Jones Beach Lifeguard Corps in
1973, and, as one of the better open-water distance swimmers, began to
represent the Corps at lifeguard tournaments on the East Coast. I fared far
better in 500- to 1000-meter races in L.I. Sound and the Atlantic Ocean than I
had in races of similar distance in the pool. I also enjoyed them far more.
I initially credited my success to
"natural endurance" and to having an instinct for racing without
walls and lanes that others lacked. I left the ocean behind after moving to
Richmond, VA in 1978. When I resumed swimming in open water in the early 1990s,
I picked up where I’d left off—competing successfully in open water with people
who I trailed in the pool. In 2001 I turned 50, and began to think of myself as
an "open water specialist."
Committing to open water
technique
At the time, I trained in masters workouts
and swam pool meets occasionally. It occurred to me that the stroke I used in
open water races—mostly between one and three miles—felt long and integrated,
while the stroke I used in the pool—especially in the heat of a race—felt more
hurried and choppy.
Since I’d had my greatest success in open
water races, I thought I should put my eggs in that basket and use my
open-water stroke exclusively, even when racing teammates on short repeats.
This meant limiting the number of strokes I would allow myself—basically, keeping
my average stroke per length to between 13 and 14. This put me at a
disadvantage on 25- and 50-yard repeats, when many of my masters teammates
would take 20 or more.
Though I lagged significantly at first,
before long I began closing the gap on my high-revving teammates. Taking fewer
strokes forced me to get more out of each stroke, but I adapted quickly. And,
on longer repeats or sets, I saw even more improvement.
In 2002, I swam the 28.5-mile Manhattan
Island Marathon, completing it with far longer, and more leisurely, strokes
than any other competitor. Through 2004, I had strong results in races of all
distances. But it wasn’t until reading an article in 2005 by Jonty Skinner—then
the Performance Science Director for USA Swimming—that I realized how uniquely
suited for open water the techniques I’d been practicing were.
Hip-driven vs. shoulder-driven
After studying video from 20 years of
national championships in both long and short-course racing, Skinner observed
that elite long course freestylers swam with longer, lower-tempo strokes that
seemed to be driven by the hip. In contrast, elite short course freestylers
swam with shorter, higher-tempo strokes driven by the shoulders. Skinner
explained that among elite freestylers in a 25-yard pool, the ratio of swimming
to non-swimming (turns and pushoffs) is approximately 2.6 to 1. In a 50-meter
pool, the swimming to non-swimming ratio rises to nearly 8 to 1.
During a minute of short course swimming, an
athlete could spend as little as 43 seconds swimming and as much as 17 seconds
not swimming. In a 50-meter pool, he or she would spend about 53 seconds
swimming and only 7 seconds not swimming.
As Skinner explained, a shoulder-driven
stroke allows the swimmer to achieve higher tempos and generate higher forces.
This can create more speed in short bursts, but has great potential to cause
fatigue. Frequent rest breaks received by the arms on turns, allow the swimmer
to recover sufficiently to sustain a fast pace for distances up to about 200
yards.
But in a 50-meter pool, and when swimming
over two minutes continuously (sound familiar, IRONMAN athletes?), the
hip-driven stroke proved to be the far better choice.
Lose the pool repeat to win in
open water
After encountering Skinner’s work, I
redoubled my commitment to hip-driven swimming. I also began to focus more on
understanding and teaching techniques that maximize the advantage of this
technique.
And, of course, since most triathletes do the
majority of their training in 25-yard pools—and likely getting into
'repeat-races' if they attend a Masters group—the pace clock and their natural
competitiveness makes them revert to shoulder-driven strokes. It requires a
conscious decision to limit stroke count—and strong restraint when swimming
next to a shoulder-driven swimmer—to hardwire the hip-driven style.
Back in 2005, I was willing to 'lose' the
25-yard workout repeat in the present moment to be better prepared for an open
water event several months in the future. The following year I won the first of
six National Masters open-water titles and broke two national age group
records. I feel certain none of this would have been possible had I not
committed to the hip-driven stroke.
5 tips for nailing the hip-driven
technique
Watch your core: Swim repeats of eight or more 25y/m freestyle repeats. During each
series, notice how your awareness of swimming from your core vs. relying
primarily on your arms and legs.
Count strokes: Odd lengths, count hand entries. Even lengths, count hip
rotations. Do you feel different when counting hip rotations? Use new awareness
on the following exercises.
Vary energy: On odd lengths, ‘nudge’ your high hip lightly. On even lengths,
add a bit more energy to hip drive—don’t overdo it. Use your hip to push your
extending hand forward instead of pulling the other hand back. How does adding
‘hip energy’ affect hand extension? Does this change your stroke count?
Vary tempo: On odd lengths, rotate your hips at a deliberate tempo. On even
lengths, at a slightly brisker tempo. Make no conscious effort to change arm
tempo. Can you feel your arms respond naturally—even effortlessly—to the change in hip tempo? Does your stroke feel more
integrated?
Watch and listen: When varying hip energy or tempo, watch for bubbles in your stroke
and listen to the sounds you make. Can you increase energy and/or tempo while
keep your stroke free of splash, noise and bubbles?
Terry Laughlin is the founder of coaching:
"Swimming that Changes Your Life."
Originally from: http://www.ironman.com/triathlon/news/articles/2014/03/hip-technique-open-water-triathlon-swimming.aspx#ixzz2zaTAYPRB
Originally from: http://www.ironman.com/triathlon/news/articles/2014/03/hip-technique-open-water-triathlon-swimming.aspx#ixzz2zaTAYPRB
2/28/14
Flip turns
Here
is some information how to prepare for the flip-turns:
http://swimmingandmore.blogspot.com/2013/02/dizziness-during-flip-turns.html
great article also about how to overcome dizzyness while flipturning.
-
also a video you find here: http://www.youtube.com/watch?v=8yjfsaWj7G4
-
http://www.svl.ch/flipturn.html
- some writing
-
good trick to start with a noodle: http://www.youtube.com/watch?v=YFQpLyihI5M
Most
important: don´t use your arms to "rudder"
2/7/14
65 days to go for the next race
Strategy: Plan for the long bricks (sessions), lose weight & train core muscles daily
2/4/14
Swim training reloaded
Today:
warm up:
- 4 lanes easy
core program:
- 3 lanes easy
- 4th lane - ALL OUT
(break of 20 sec)
- repeat
cool down:
- 4 lanes w pullboy
2/2/14
Triathlon Club Yangon / Myanmar & Swimming
Welcome back my beloved Triathlon-blog. Long time no see. ;- ) Time again for some damage. We are starting a Triathlon Club here in Yangon, trying to get the first race in Myanmar on its feet and additionally I am superbusy with my Swim Coaching lessons. All in all back to activity. Great feeling! tIM
2/11/13
5/5/12
2/12/12
2/6/12
Your work out is my warm up! ;- )
6 weeks to go: Aviva IM 70.3 in Singapore!
http://www.ironman703singapore.com/index.php
7/10/11
2nd Quarter Singapore...
And again time is passing too quickly here in South-East-Asia. This week I got:
- my bike chain newly adjusted
- two new bottle holders, which really hold the bottle
- 3 new bottles! Got the hint from the merchangt, that mine wasn't good anymore.
- training ongoing as planned with some breaks.
Below some helpful triathlon links for Singapore:
My bikeshops
- the bike boutique
Here I bought my Cervelo P2C 3T, great serviceminded people
- "Giant" - bikeshop, run by the owner
6 Hoot Kiam Road, Singapore
- Swiss Valley, 486 River Valley Road, 248370 Singapore, 6836 6566 , swissvalley.com.sg
My bikeroutes so far:
1. Eastcoast
2. Westcoast
3. Holland Drive
Next competition is in 20 days... Olympic one called OSIM
4/17/11
First quarter 2011 in Singapore - time is running
A lot of things went on here in Singapore in Q1 2011:
- adjusted to the heat (so far) as much as this is possible
- bought a new cervelo bike P2C
- finished Aviva 70.3 Ironman in Singapore
Tim(e) is running fast here and it is tough to establish the trainings routine. Let's see what is up next ....
12/5/10
2010 - season - time out & heading to 2011
2010 season was a recovery, now being in Singapore I signed up for the 2011 Aviva Ironman 70.3 Singapore.
Singapore is a vibrant city, where people from all nations come together. It is very interesting. Even as I am writing in my hotel room - about 17 levels below at the street - the Singapore Marathon is going on. If I only would have known, than I had started training earlier.
Looking forward, I will have only three months to prepare decently. No time to waste,
t-IM
3/22/10
First week of recovery ...
After 2 weeks of suffering - here I go again!
Thursday- nice 3 hr spinning
Friday - short jogging
Sunday - 1.5 hrs spinning
Subscribe to:
Posts (Atom)
