Thursday, February 5, 2009

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.

Monday, February 2, 2009

Free Intro to Triathlon Clinic

Tuesday, Feb. 3rd, 7:30pm
Central Cats Rec Room
(Presented by the Caltech Triathlon Club and the GSC)

Ever think about doing a triathlon?
Come see this information session, where local elite triathlete Craig Pansing will tell you the basics of triathlon -- gear, training, race strategy, nutrition... everything you need to know to be successful in your first multisport event.

The event will have a relaxed vibe and some healthy snacks.

Look for our flyers around campus and around the Cats!