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!
Friday, May 22, 2009
Wednesday, May 20, 2009
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.
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.
Monday, May 4, 2009
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.
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.
Monday, April 20, 2009
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.
Wednesday, March 11, 2009
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
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
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.
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!
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!
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