Breath of Life Ventura Triathlon

I know we've had people out racing all season, but I've just been slow to post results and to be frank, I don't know who all has been racing! We've had so many new members and there is so much going on that I've lost track. If anyone wants their results posted, just email me and I'll get them up.



With that said, there were several Techers out at the Breath of Life Ventura races this past weekend. The event features both sprint (400m swim/20.4k bike/5k run) and olympic (1.5k swim/40k bike/10k run) courses that are flat and fast (if not windy). I would highly recommend the event because it is very well organized (at least this year it was!) and your race fee is donated to a great cause. Aside from lots of cramping and very little sleep, this is what happened this weekend:


Sprint:
John Doyle 1:07:32, 2nd M55-59, 33rd Overall despite battling a teetering bike saddle
Oliver Buccicone 1:02:39, 1st M25-29, 10th Overall and a blistering swim


Olympic:
Steve Vass 2:34:17, 5th M60-64
Jeff Hanna (me!) 2:08:44, 7th M25-29, 30th Overall
Alberto Stochino 2:22:47, 17th M25-29

More results and splits by following this link. Note that transition times are included in the bike split.

Zuma Beach ocean swim is on too!

The swim at Malibu's Zuma Beach has started up in addition to the Manhattan Beach swim.

Meet Sundays, at Lifeguard station 14 about 10 minutes prior to 8am. Wear a bright swim cap (not white). More info can be found on the LATC training calendar or directly through this link.

Click for more info on Zuma Beach water conditions. No swim if the water temp is under 57 F!

Congratulations to all those racing in the LA Tri Series at Bonelli Park

The season has come upon us very quickly and I know several members have already finished one or more races. I am just now getting over recovery mode from the marathon but already managed to wear myself out building up base volume.

All that aside, I wanted to send out a "Congratulations!" to all those racing in the LA Tri Series at Bonelli Park. Races 1 and 2 have already come and gone. Any interested parties can find results by clicking here. If you have pics from the race, email them to me and we'll get them up.

Manhattan Beach ocean swim with LATC is on!

LATC has started up the Manhattan Beach ocean swim for 2009. Any and all are invited. You obviously need to be able to swim in a pool before trying to swim in the ocean, but all levels are welcome. This is a great and fun opportunity to get out, meet people, and get experience swimming in open water with a group. Feel free to send an email to the triclub list if you are interested in carpooling.

Meet Sundays, at the Manhattan Beach pier at 8am. More info can be found on the LATC training calendar or directly through this link.

Click for more info on Manhattan Beach water conditions.

Great Job Jeff!

Congratulations to Jeff Hanna for a great finish at the Boston Marathon. He finished in 2:58.37, averaging 6:49 miles. You can look at his splits here, but it was a very evenly run race averaging just over 21:00 5K pace.

Flo Swimming

Hello all,
This website is great for videos, workouts and just good stuff about swimming. It focuses mostly on the collegiate level, but the videos show some good sets and the blogs have great ideas about training tools and sets as well.

www.floswimming.org

enjoy

Pacing and your Anaerobic Threshold

Hey all, sorry for the long lapse between swimming posts. Today's post is going to be concerning pacing in your training and how to shape your sets.

This color-coded pacing chart (which can also be found under the Links section of this blog) is a tool that can be used to pick out the times that you should be holding on various types of sets. In order to use the set though, you need to conduct an anaerobic threshold test set similar to the one below:

20 x 100 on 20 to 30 sr
up to
30 x 100 on 20 to 30 sr
(note that sr=seconds rest)

The goal is to hold the same time over the course of the set, but it should be a challenging pace. More than likely you will crash on the last two or three 100's of the set, and thats ok. The time that you were able to average over the course of the set is going to be your Anaerobic Threshold pace. This time will correllate to left most column of the pacing chart (also the Red column).

Once you have this time established you can use the chart to build sets for yourself based on the pacing listed. For us as triathletes, the goal is to optimize the 100 split we are able to hold over a 20-30 minute period. In an ideal world this pace will come close to the Red pace, but will most likely fall around your pink pace or just faster. Utilize the information at the top of the chart to help build your set. The rest listed is per 100 swum. As always, please feel free to email me or let me know if there are any questions.