Usual Run breakdown
Practice/factors before normal runs
- Run only
- Every 1.4km/900m will drink 3 mouth of water
RP of 1.4km during normal runs:
6:30 ~ 6:40
RP of 900m during normal runs:
5:00 +- 0:10
Today's Run breakdown
Factors to consider:
- 2.2KM swim before run
- No refueling throughout from swim to run end
- Only 300ml after swim and 100ml before the run start
- No drinking during run
First 22mins @ L2 (70~80% MHR)
1.4km (8:00) 78%
1.4km (8:00) 78%
900m (6:00) 73%
----------------
Return on Negative split (All above 80%, RP)
900m (4:47)
1.4km (6:27)
1.4km (6:21)
---------------------------------------
Run review:
Despite a 3kg weight gain, it was kind of a personal best run. I seriously expected this run to be very very shitty because I had nothing in the breakfast, slept late and ate KFC + 10 otahs in the afternoon and 1 kinder bueno 1 hr before the run (Indulging in my all-time fav. foods.. :P)...
Without the constant hydration + usual refueling after 1hr into my workout (ie after the swim), I would have expected the swim to be about 1 to 2.5mins+ slower than my usual run times... so....
I will attribute the run time improvement to partially Mr Isaac Newton.. :)
Before I start reviewing the shoes: Lets get some facts straight.
Over-Pronation = Weight on the inside of feet
http://www.sportsinjuryclinic.net/cybertherapist/general/pronate.htm
Over-Supination = Weight on the outside of feet
http://www.sportsinjuryclinic.net/cybertherapist/general/supinate.php
I am a neutral mid-fore foot runner depending on running speed. Some may counter that gait shouldn't be affected by the speed of run... I'd say I'm still trying to perfect it to a pure fore foot running gait as I find that faster and in some way more efficient as I find that there's "more bounce" and thus a lesser time foot spent on the ground which'll reduce loss of power.
----------------------------------------
Shoes reviewed:
Performance Neutral Trainer
http://www.newtonrunning.com/newton-products/the-shoes/mens-shoes/men-trainers/men-neutral-trainer-09
Claims by the shoes:
http://www.newtonrunning.com/science/action-reaction-technology
Actuator lugs actually makes your run faster by returning more power to help you move forward... To some laymen extent, its explained that way.
Go to the website to see how its technology works.
-----------------------------------------------
Difference between the Trainer and Racer is that the Racer feels very very lightly-Cushioned compared to the trainer. On hands, the weight are about few grams difference but when you wear it, it felt completely different.
The stability trainer would provide a platform to combat early stage (warming up and thus possible lower cadence/slower run/more pronation) and late stage (as fatigue sets in...) pronation... While the Neutral Trainer will would not have that priviledge of the stability..
In other words, in order for the neutral trainer to work perfect, you need to be very very biomechanically efficient in your running gait and form.. I bought the neutral trainer because I believe in changing for the better in small shorter distances and drills will help in the long run.. I don't like to subscribe to the idea of relying on an equipment to cover up my form imperfection.
By not using the stability platform, I can learn from the body's feedbacks, a.k.a minor aches and pain from the shorter runs and help me to change my form to a more biomechanically efficient one. However, I'd like to warn that the volume must be kept to very low and ALOT of body awareness to prevent injury...
For those who're mid-forefoot runners and don't like to work like a mad perfectionist like moi, its more advisible to get the stability version.
--------------------------------------------------
Review:
It was a rainy day, somehow, my shoes ALL are broken in on a rainy first run...
First thought of the shoes: It feels like I'm wearing bike shoes with cleats on due to the actuator lugs under the forefoot and lack of cushion at the heel.
Just like bike shoes on slippery surface, IT SUCKS ON WET SLIPPERY FLOOR whilst walking...
Tried hopping on my forefoot and I found the actuator to provide an extra bounce!
First 1km of the run:
Usually my landing are silent and I can sneak up to any runner with a katana without being found out. This time, because of the cushioning below the forefoot, there is a gentle firm "thud" sound everytime my forefoot strike the floor.
Because of the lack of cushion at the back, the warm up even though done at a slower-than-the-whole-run pace, have to be done without early stage pronation, i.e. a good mid-forefoot running form with little to no weight at the back.. Good reminder and discovery to my start of runs.
I also found that the shoe "force" me to run faster due to the extra bounce.. each time my forefoot strikes the floor, it felt like lurging forward almost immediately. Thus my overall cadence was improved...
The first 22minutes at L2 was good for my body to adapt to the new shoe's different cushion placing..
When doing the negative split:
I found increasing speed a breeze.. Almost felt like the faster I tried to run, the faster the shoes would push me forward! Action Reaction sio?
Tried to contain my excitement and pace myself properly until my final turn around.
At the final turn around, that is about 34minutes into the run, I found some blisters forming at my small toes.. All thanks to the silver reflectives on the shoes... It has seams inside...:(
After the run, there is some ache on both my feet's plantar fascia.. It probably came from sunday's hill repeats and ankle weight run.. Nothign big.. :) When walking back to home.. I go the wearing bike shoes kinda feelign again.. wings removed and I'm back to an average joe who can't even walk properly again with this shoes....
--------------------------------------------------------
Overall review:
Surprisingly, this technology really work to push you to go faster. Or that's what I can conclude so far with my one run.
However, this shoe will only work for those who are mid-forefoot runner. In fact, neutral racers/trainer only for FOREFOOT runners. Stability ones then more for mid-forefoot..
If you're a heel striker, you'll find that the shoe has almost NO support at the heel at all compared to your normal asics/new balance/reebok/saucony trainers/racers.. It is a completely different kind of shoes on the market that I know of.
The cushion at the front will cause MORE dorsi flexion too and thus plantar fasciitis will VERY likely to occur even on low effort long runs.
It is a fantastic pair of shoes that will help forefoot runners to run faster..
If you wish to change from heel striking to a forefoot gait, then you can try their guidance trainer... Even though I don't know how it works but I believe the actuator lugs/cushion under the forefoot is slightly thinner and thus it guides (gentle version of forcing.. :P) you to land on your forefoot..
http://www.newtonrunning.com/newton-products/the-shoes/mens-shoes/men-guidance-trainer
------------------------------------------------------------
The above review are done solely from what I've experienced and my bare minimal knowledge.. Feel free to discuss if you felt anything is wrong..
Kindly check the website for a mroe dettailed explanation of the technology.
Cheers
KK
Tuesday, March 30, 2010
Thursday, March 25, 2010
Cooling Down. Why 300m so long?! - Gen's Mind..
The higher the intensity/volume of the training, the more important is the cool down. Last night we did speed work and cooldown is thus 300.. in fact, it is very little already due to time constraint. I didn't want to implement the cooldown at the beginning to be very strict but I realized its a wrong doing on my part as a coach for that. Reason is below, I took this article from online (hopefully no copyright).. It kind of summarize the importance of cooling down.
FYI, National team swimmer's cooldown is minimum of 1km. Warmup is a standard 1 to 2km depending on if its speed work day or not.:)
--------------------------
IMPORTANCE OF COOLING DOWN
From: http://www.24hrfitness.co.uk/fitness%20tips/cooling-down-after-exercise.html
Cooling down after exercise is just as important in reducing the risk of injury as the warming up process before exercise. Cooling down means gradually slowing down the level of activity.
The major purpose of warming up is to prepare the body and mind for rigorous activity, whereas that of cooling down is to assist in recovery and to bring the body back to a pre-exercise or pre-workout state.
Returning back to the normal state
Cooling down also helps the heart rate and breathing to return back to normal. Cooling down after exercise helps prevent dizziness and needless pain. During a rigorous workout, the body experiences a number of stressful processes.
Muscle fibers, tendons and ligaments tend to undergo a lot of strain, and waste products build up inside the body. Cooling down after exercise, if performed correctly, will help the body flush the toxins and release the strains.
Post Exercise Muscle Soreness, also referred to as Delayed-Onset Muscle Soreness (DOMS), is one of the areas where cooling down after exercise is most useful. This is the soreness that is generally faced the day after a strenuous workout.
When exercise is suddenly stopped blood, and waste products like lactic acid (a chemical effect of muscular fatigue), stay in the muscles, which can cause swelling and pain. This process is frequently referred to as 'blood pooling'.
Cooling down after exercise helps in returning the blood to the heart in adequate quantities to relieve the muscles off lactic acid. The circulating blood also carries with it the oxygen and nutrients required by the muscles, tendons and ligaments for repair and growth.
Three elements for cooling down
An effective process for cooling down needs to include three major parts to guarantee a complete restoration of the circulation system. These are gentle exercise, stretching and re-fuel. All of these three elements are equally important and none of them should be ignored or treated as unnecessary.
They work jointly to repair and replenish the body after exercise. Dizziness, nausea and a 'worn out' feeling are usual symptoms of an inappropriate cool down process. For an effective cool-down, carry out a low intensity exercise for a minimum of 5 to 10 minutes and follow this with a stretching routine.
Also you can either carry on with the current exercise while gradually slowing its intensity, or jog or walk briskly for a few minutes, making sure that these activities are lesser in intensity as compared to the exercise previously performed.
During the cooling down process, after the heart rate has been lowered, stretch all major muscles, particularly the ones that have just been worked on. Every stretch ought to last for at least eight seconds, with longer stretches and repeats for those muscles that feel particularly sore.
The last part of the cooling down after exercise process involves the re-fuel, just as proper nutrition is needed before exercise to provide the fuel needed for activity, the body requires nourishment for the after exercise process of building muscles so water, minerals and carbohydrates are all needed.
----------------------
Guys guys guys.. i know.. what about PROTEIN?!?!?! As a matter of fact, you don't need protein powder (besides the fact that processed stuffs are really hard to absorb....).. and the fact that protein powder aids in recovery is mainly because of the CARBS in it! Those who tried post workout drinks before, can you remember HOW SWEET IT IS?! I swear to god it taste sweeter than a tub of Vanilla ice cream lor.
Protein Intake recommendation - Extract from my fitness instructor book, confirmed by my inspiring Personal Trainer Shirley. She was national gymnast, more than 3 pages of fitness qualifications and is singapore sports council and national sports team's consultant. So you can't get this wrong and take back that ego and stop tinking you need That much of protein... :D
Its very simple to calculate.
If I am 72kg now, I am not doing any weights or strength training. So I should be taking:
Protein that amounts in the range of 72 x 1.2g to 72 x 1.4g, which is only 86.4g ~ 100.8 grams of protein a day. The extra will either be stored as fats or giving your kidney a hard work to do and then passed out as amino acid. (No wonder I haven't get my abs).. :p Go and weigh the chicken chop you ate last night, you probably exceeded what you need in total for 3 to 5 meals of protein. :P
Cheers
KK
FYI, National team swimmer's cooldown is minimum of 1km. Warmup is a standard 1 to 2km depending on if its speed work day or not.:)
--------------------------
IMPORTANCE OF COOLING DOWN
From: http://www.24hrfitness.co.uk/fitness%20tips/cooling-down-after-exercise.html
Cooling down after exercise is just as important in reducing the risk of injury as the warming up process before exercise. Cooling down means gradually slowing down the level of activity.
The major purpose of warming up is to prepare the body and mind for rigorous activity, whereas that of cooling down is to assist in recovery and to bring the body back to a pre-exercise or pre-workout state.
Returning back to the normal state
Cooling down also helps the heart rate and breathing to return back to normal. Cooling down after exercise helps prevent dizziness and needless pain. During a rigorous workout, the body experiences a number of stressful processes.
Muscle fibers, tendons and ligaments tend to undergo a lot of strain, and waste products build up inside the body. Cooling down after exercise, if performed correctly, will help the body flush the toxins and release the strains.
Post Exercise Muscle Soreness, also referred to as Delayed-Onset Muscle Soreness (DOMS), is one of the areas where cooling down after exercise is most useful. This is the soreness that is generally faced the day after a strenuous workout.
When exercise is suddenly stopped blood, and waste products like lactic acid (a chemical effect of muscular fatigue), stay in the muscles, which can cause swelling and pain. This process is frequently referred to as 'blood pooling'.
Cooling down after exercise helps in returning the blood to the heart in adequate quantities to relieve the muscles off lactic acid. The circulating blood also carries with it the oxygen and nutrients required by the muscles, tendons and ligaments for repair and growth.
Three elements for cooling down
An effective process for cooling down needs to include three major parts to guarantee a complete restoration of the circulation system. These are gentle exercise, stretching and re-fuel. All of these three elements are equally important and none of them should be ignored or treated as unnecessary.
They work jointly to repair and replenish the body after exercise. Dizziness, nausea and a 'worn out' feeling are usual symptoms of an inappropriate cool down process. For an effective cool-down, carry out a low intensity exercise for a minimum of 5 to 10 minutes and follow this with a stretching routine.
Also you can either carry on with the current exercise while gradually slowing its intensity, or jog or walk briskly for a few minutes, making sure that these activities are lesser in intensity as compared to the exercise previously performed.
During the cooling down process, after the heart rate has been lowered, stretch all major muscles, particularly the ones that have just been worked on. Every stretch ought to last for at least eight seconds, with longer stretches and repeats for those muscles that feel particularly sore.
The last part of the cooling down after exercise process involves the re-fuel, just as proper nutrition is needed before exercise to provide the fuel needed for activity, the body requires nourishment for the after exercise process of building muscles so water, minerals and carbohydrates are all needed.
----------------------
Guys guys guys.. i know.. what about PROTEIN?!?!?! As a matter of fact, you don't need protein powder (besides the fact that processed stuffs are really hard to absorb....).. and the fact that protein powder aids in recovery is mainly because of the CARBS in it! Those who tried post workout drinks before, can you remember HOW SWEET IT IS?! I swear to god it taste sweeter than a tub of Vanilla ice cream lor.
Protein Intake recommendation - Extract from my fitness instructor book, confirmed by my inspiring Personal Trainer Shirley. She was national gymnast, more than 3 pages of fitness qualifications and is singapore sports council and national sports team's consultant. So you can't get this wrong and take back that ego and stop tinking you need That much of protein... :D
Its very simple to calculate.
If I am 72kg now, I am not doing any weights or strength training. So I should be taking:
Protein that amounts in the range of 72 x 1.2g to 72 x 1.4g, which is only 86.4g ~ 100.8 grams of protein a day. The extra will either be stored as fats or giving your kidney a hard work to do and then passed out as amino acid. (No wonder I haven't get my abs).. :p Go and weigh the chicken chop you ate last night, you probably exceeded what you need in total for 3 to 5 meals of protein. :P
Cheers
KK
24/3/10 Swim Training
W/U:
100S
100P
100K
M/S:
10x50(odd no. Moderate pace, even no. Race pace), all on 1:20
100Easy
3x100(Each 100- 25E,25M,25H,25F.O)
15sec Rest on last person
100Easy
1x200(50E,50M,50H,50E)
C/D:
300 Easy as 2(100FS,50Breast)
Total:1.8km
Often swimmers go to a group swim and clock mileage without knowing the reasons behind the reps. As a coach I believe the students must know what is planned for them in the training in order for them to fully gain from the experience other than feeling like "the grp swim is somewhere I can push myself and experience pain..."... Below is breakdown of tonight's quality session.
This is a relatively short swim at 1.8km total mileage and thus you can notice an increase in the quality of the sets.. We can focus on speed technique and pacing with adequate rest..
During the swim, other than prescribed rest in the swim sets, I only gave 100m easy as the other rest time.. This active rests keeps the body active and learns to find ways to relax and recover on the go...
That is Something that alot of undertrained endurance athletes aren't able to do.. When they hit a higher than normal HR, they'd slow down and usually continues at that pace without any increments of pacing after slowing down..
E.g 42km race.. First 10km at 10kph pace, hr hits the ceiling and speed starts to drop.. In order to lower exertion, runner slows down and keep the pace or slower (which is aerobic pace) til the race is left abt 1to2km left and they suddenly can run at 12kph again.. If that happens to u, u probably have a issue with pacing and didn't do enough training to know your body enough.
---------------
Tonight's varied distances provides a platform to know how it is like to be doing Recovery Pace/Steady Moderate Pace/Hard Pace/Flat Out for the following situations:
- Building up speed over 100m/200m
- Recovering from Race Pace (alternate 50s of hard and moderate set)
- Recovering from a build up to Race Pace (200m set)
These sets allows us to experience actual racing situations..
1) Building up speed over the last 200m,
2) easing into the swim at start then chionging the first 100m til the first buoy
3) sprinting 50m to pass a fast swimmer
4) recovering from the sprint efforts whilst still maintaining a base timing for your swim with good stroke technique and reduced effort.
Some short reviews:
Wilson:
Pulling with a straight arm most of the time.. Not sure if u feel alot of effort from the shoulders and arms or the back muscles(shld be this, remember I told u I am getting some lower and upper back ache after the swim?, frankly speaking my arms are still fresh to some good quality gym work after the 3.5km despite the speed work..)
Catching the water correctly and getting the elbows at the right position in the pull allows rotation of body to bring the elbow pass the body with your lats and serratus anterior and core.
Lawrence
Strength is building up really great and you're right there with sam and Gen already..
Good to know you're clear with the arms positioning in your pull and my only other concern right now is your left side body rotation that isn't really happening as well as your right side(fantastic on the right).
Kinda sad to know you'll be away but I'm sure we'll see you once per month when the dusts settles and your road clears..:)
Gen
Excellent streamlining at slightly higher than moderate effort but lead arm tend to not straighten up at higher effort and also extra slow swim..
Same issue as your run, you don't know how to slow down.. if you can't do the slow down and do a stronger pace after the active rest, its gonna be a very monotonous race oh... also, very hard to do finish longer races feeling strong too! Try to glide more! HR Monitor can help, else you'll Have to be very discipline in learning how your body feels.
Sam
Despite feeling like shit as you mentioned, the timing never lies.. Your endurance over longer distances (500 and above) probably dropped a little but the swim trainings you've done over the last half a year is still in the bank.. this is what we mean by base training.. giving you base strength to build on. :)
However, you must take note of using your body rotation together with the limbs like i told you just now yup..
Lastly, Your swim is definitely enough for the sprint tri, focus on your bike and run for a more complete race! Maintaining strength and improve on weakness is the best way to improve overall timing!
-----------------------------------------
I don't really know how many of you are reading all these but no matter how naggy I can be, I hope all these are going through good heads who're absorbing these hrs of typing I'm doing! haha..
Also, I've stopped repeating all the mistakes in the blog, and instead I go one to one to all of you to tell you what you should work on.. I believe that is more efficient for a bigger group of ppl.. :)
Hope you guys enjoyed the swim, its 1.8km.. not 1.5. So I did 3.5 too! haha.
Cheers
KK
ps: Jersey order has been made. I will update once we can collect and when to pay the costs. :)
100S
100P
100K
M/S:
10x50(odd no. Moderate pace, even no. Race pace), all on 1:20
100Easy
3x100(Each 100- 25E,25M,25H,25F.O)
15sec Rest on last person
100Easy
1x200(50E,50M,50H,50E)
C/D:
300 Easy as 2(100FS,50Breast)
Total:1.8km
Often swimmers go to a group swim and clock mileage without knowing the reasons behind the reps. As a coach I believe the students must know what is planned for them in the training in order for them to fully gain from the experience other than feeling like "the grp swim is somewhere I can push myself and experience pain..."... Below is breakdown of tonight's quality session.
This is a relatively short swim at 1.8km total mileage and thus you can notice an increase in the quality of the sets.. We can focus on speed technique and pacing with adequate rest..
During the swim, other than prescribed rest in the swim sets, I only gave 100m easy as the other rest time.. This active rests keeps the body active and learns to find ways to relax and recover on the go...
That is Something that alot of undertrained endurance athletes aren't able to do.. When they hit a higher than normal HR, they'd slow down and usually continues at that pace without any increments of pacing after slowing down..
E.g 42km race.. First 10km at 10kph pace, hr hits the ceiling and speed starts to drop.. In order to lower exertion, runner slows down and keep the pace or slower (which is aerobic pace) til the race is left abt 1to2km left and they suddenly can run at 12kph again.. If that happens to u, u probably have a issue with pacing and didn't do enough training to know your body enough.
---------------
Tonight's varied distances provides a platform to know how it is like to be doing Recovery Pace/Steady Moderate Pace/Hard Pace/Flat Out for the following situations:
- Building up speed over 100m/200m
- Recovering from Race Pace (alternate 50s of hard and moderate set)
- Recovering from a build up to Race Pace (200m set)
These sets allows us to experience actual racing situations..
1) Building up speed over the last 200m,
2) easing into the swim at start then chionging the first 100m til the first buoy
3) sprinting 50m to pass a fast swimmer
4) recovering from the sprint efforts whilst still maintaining a base timing for your swim with good stroke technique and reduced effort.
Some short reviews:
Wilson:
Pulling with a straight arm most of the time.. Not sure if u feel alot of effort from the shoulders and arms or the back muscles(shld be this, remember I told u I am getting some lower and upper back ache after the swim?, frankly speaking my arms are still fresh to some good quality gym work after the 3.5km despite the speed work..)
Catching the water correctly and getting the elbows at the right position in the pull allows rotation of body to bring the elbow pass the body with your lats and serratus anterior and core.
Lawrence
Strength is building up really great and you're right there with sam and Gen already..
Good to know you're clear with the arms positioning in your pull and my only other concern right now is your left side body rotation that isn't really happening as well as your right side(fantastic on the right).
Kinda sad to know you'll be away but I'm sure we'll see you once per month when the dusts settles and your road clears..:)
Gen
Excellent streamlining at slightly higher than moderate effort but lead arm tend to not straighten up at higher effort and also extra slow swim..
Same issue as your run, you don't know how to slow down.. if you can't do the slow down and do a stronger pace after the active rest, its gonna be a very monotonous race oh... also, very hard to do finish longer races feeling strong too! Try to glide more! HR Monitor can help, else you'll Have to be very discipline in learning how your body feels.
Sam
Despite feeling like shit as you mentioned, the timing never lies.. Your endurance over longer distances (500 and above) probably dropped a little but the swim trainings you've done over the last half a year is still in the bank.. this is what we mean by base training.. giving you base strength to build on. :)
However, you must take note of using your body rotation together with the limbs like i told you just now yup..
Lastly, Your swim is definitely enough for the sprint tri, focus on your bike and run for a more complete race! Maintaining strength and improve on weakness is the best way to improve overall timing!
-----------------------------------------
I don't really know how many of you are reading all these but no matter how naggy I can be, I hope all these are going through good heads who're absorbing these hrs of typing I'm doing! haha..
Also, I've stopped repeating all the mistakes in the blog, and instead I go one to one to all of you to tell you what you should work on.. I believe that is more efficient for a bigger group of ppl.. :)
Hope you guys enjoyed the swim, its 1.8km.. not 1.5. So I did 3.5 too! haha.
Cheers
KK
ps: Jersey order has been made. I will update once we can collect and when to pay the costs. :)
Saturday, March 20, 2010
The JERSEY STUFFS **UPDATED**
PEOPLE, PLEASE NOTE THAT GETTING A TIGHTER FIT IS GOOD FOR RACE AS ITS MORE AERO, MORE STREAMLINE (LESSER DRAG)... BUT TAKE NOTE IT SPOILS MORE EASILY ALSO DUE TO THE MORE STRETCHED MATERIAL.
I'm getting 2 sets for myself. You can order more than 1 set. Let me know if keen. No price difference as its already half price from market prices.
Below are the Sizes gotten so far.. for comparison sake i'm listing them out.
I'm also listing those who haven't gave me a size with a ?.
Below is the sizing chart that I just received.. :)
Cheers
KK
PS - I need the sizes order by end this week if possible. :)
PS - Kian Ming, its ok.. you're still part of the team.. that's why I keep you in check too. :)
I'm getting 2 sets for myself. You can order more than 1 set. Let me know if keen. No price difference as its already half price from market prices.
Below are the Sizes gotten so far.. for comparison sake i'm listing them out.
I'm also listing those who haven't gave me a size with a ?.
Below is the sizing chart that I just received.. :)
Cheers
KK
PS - I need the sizes order by end this week if possible. :)
PS - Kian Ming, its ok.. you're still part of the team.. that's why I keep you in check too. :)
Thursday, March 18, 2010
Swim squad: 17032010
Tonight's training:
5x100 (S,K,P,K,S)
5x100 (50drills, 50 freestyle swim focusing on the drill)
1) Fist drill
2) Fingertip drag
3) 1 arm sculling with pull buoy. No kicking. maintain on the side.
4) right arm pull, left side breathe (left arm always on the side). 25m right, 25m left. On the 50m back, do 3pull 1 breathe, bilateral breathing.
5) Hand watch (pulling path 50m, no bubbles on fingers before start of pull 50m)
I also shared vertical kicking.. next time try this practice as your warmup on your own swims.
5x30sec vertical kicking (with 30secs rest between each), remember to focus more on the 30deg forward hip flexion and keeping your body stretched out.
Maintain head above water, use sculling from hands if need be.
Keep the kicking frequency gentle but efficient. Abt 80 KPM?
The vertical kicking is a GREAT way to introduce swim specific overloading on the legs.. don't overdo.. can get tendon strains. I felt the effect when I did 2km swim at sam's place and still manage to catch up with all of u with my kick despite i started half lap slower than u guys.. this is not hao lian but I've tested and proven this method to be useful.. i really felt much much stronger. Its worth a try but like i said, DO NOT OVER DO IT. Injuries can put u out for weeks.. losing even more fitness.
Last but not least, the drills above are the bare essentials to good freestyle swimming. You need to work diligently on them with LOADS of patience with slow and conscious swimming. Body awareness is TOP PRIORITY.. not the mileage.
Hope you guys enjoyed the recovery week intellectual training. :)
Cheers
KK
Ps: dinner was wonderful, albeit abit expensive.. But wednesdy night is definitely one of my two favoritest night all time now..:)
5x100 (S,K,P,K,S)
5x100 (50drills, 50 freestyle swim focusing on the drill)
1) Fist drill
2) Fingertip drag
3) 1 arm sculling with pull buoy. No kicking. maintain on the side.
4) right arm pull, left side breathe (left arm always on the side). 25m right, 25m left. On the 50m back, do 3pull 1 breathe, bilateral breathing.
5) Hand watch (pulling path 50m, no bubbles on fingers before start of pull 50m)
I also shared vertical kicking.. next time try this practice as your warmup on your own swims.
5x30sec vertical kicking (with 30secs rest between each), remember to focus more on the 30deg forward hip flexion and keeping your body stretched out.
Maintain head above water, use sculling from hands if need be.
Keep the kicking frequency gentle but efficient. Abt 80 KPM?
The vertical kicking is a GREAT way to introduce swim specific overloading on the legs.. don't overdo.. can get tendon strains. I felt the effect when I did 2km swim at sam's place and still manage to catch up with all of u with my kick despite i started half lap slower than u guys.. this is not hao lian but I've tested and proven this method to be useful.. i really felt much much stronger. Its worth a try but like i said, DO NOT OVER DO IT. Injuries can put u out for weeks.. losing even more fitness.
Last but not least, the drills above are the bare essentials to good freestyle swimming. You need to work diligently on them with LOADS of patience with slow and conscious swimming. Body awareness is TOP PRIORITY.. not the mileage.
Hope you guys enjoyed the recovery week intellectual training. :)
Cheers
KK
Ps: dinner was wonderful, albeit abit expensive.. But wednesdy night is definitely one of my two favoritest night all time now..:)
Saturday, March 13, 2010
Singapore Biathlon 2010!!!
First of all, well done Team Sapphire!! First 1.5km swim race!!
Congratulations to:
Lawrence (40min swim, sub 60 run)
Sam (32min swim, 1:14 run)
KK (32min swim, sub 52min run)
Ryan (30min swim, sub 55min run)
Marianne (34min swim, 1:25 run)
Who completed the race STRONGLY!!!!
Great thanks to our cheerleader and support crew Wilson and Genevieve!!!!!
Review race later.. Lunch Time!!!
Cheers,
KK
Congratulations to:
Lawrence (40min swim, sub 60 run)
Sam (32min swim, 1:14 run)
KK (32min swim, sub 52min run)
Ryan (30min swim, sub 55min run)
Marianne (34min swim, 1:25 run)
Who completed the race STRONGLY!!!!
Great thanks to our cheerleader and support crew Wilson and Genevieve!!!!!
Review race later.. Lunch Time!!!
Cheers,
KK
Wednesday, March 10, 2010
Biathlon Tips.
First of all, good luck guys.. for this sat's Singapore Biathlon! Its your first 1.5km swim + 10km run.. :) What I can say is you've done very well in the pool training and the open water swim and I believe you'll definitely be able to do more than just survive the 1.5km swim!
Those who trained running with me would definitely be able to complete comfortably..
I assure you as long as you keep your hydration checked (every 15mins drink a bit or every drink station drink..) and don't be afraid to push a little on the last turning lap! :)
Tips for races: Try to pre empt some stuff and visualize them happening and more importantly, you staying calm and handling the situations smoothly. :)
Singapore biathlon race experience:
- First two waves higher chance of kena jelly fish but they won't be more than pinches kinda pain and rashes
- Start line is VERY crowded (100+++++++++ ppl) and warm.
- Ppl like to chiong very hard so know yourself and your tactic, you wanna chiong with them to first buoy or you wanna flank them by going to the right and giving yourself some good space to swim easy?
Since you're joining this 1.5km swim race, I will say you're an above averagely accomplished swimmer (afterall we trained together and I've been managing..) and shouldn't be starting at the rear of the pack to get kicked at.
- Get to the start line EARLY, like 5 minutes at least before announcing.. because once they start announcing, ppl can really crowd the place and force you to get to the rear.
- Better to do the first 10 to 12 strokes without breathing if you're a strong swimmer. Not compulsory but I find that by just bashing through helps me to calm myself down and forget about getting hit.
- All sapphire swimmers who're below 1.7m tall should realistically do only 1 porpoising before start of swim unless its really a very very low tide day which havent happened for past 4 yrs.
- Build the kick steadily once you come into the two swim-laned swim exit path..
- Start to stand up and run only when you can see the sand being disturbed with your pull
- Once start to run on the sand.. don't sprint up the sand.. take your time to regain your composure. We're not there for medals so the 10 seconds slower won't kill and may save your muscles from cramping up.
- A 1.5km swim lap is a REALLY long affair compared to a 2x750 swim. Please go early to visualize the swim route and see how many buoys and what color you're expecting at which number of buoy. Keeps you entertained by knowing where you are already and what to expect next.
- Usually left turn into the coming back route is really bad because of the lousy visbility.. no solution to this.. try to sight slightly more often if need be.. keep going towards the outer side of the double swim-lane as that is the shorter way (straight line.)
- Start the run easy and build it up.. that's the safest way.. Those who trained with timing instead of distance.. just judge according to your normal training run time. Don't be intimidated by the run distance.. 10 km run can be 30min to 1hr 30min depending on your speed.. just run as per what your training has been like and you'll definitely do fine.
- Race like how you train!!!! :)
-Start hydrating NOW!!! Take in about 3l of water a day.. :) Tomorrow can be a short run or swim plus run (not more than 45 minutes).. then rest it off and prepare for the big one! Take in more carbs too.. those who eat a lot of rice normally can just eat as per normal with no need to increase yup...
- One hr into the race take a gel (if swim 40 mins then run 20 mins then eat gel and drink more water).. after the swim I like to eat banana to stick the salt down...
If you take the banana then don't take the gel until about 45 minutes into the run. The gel should be able to last you for about 45minutes. :) Those who need gel please tell sam or me by tomorrow and we can pass them to you on sat.. Pay sam, don't pay me. :)
Whether you wanna take it easy or go all out for it.. remember the most important thing is to ENJOY YOURSELF and BE SAFE!!!!
It is really a pleasure and honor to be on the same race as you guys... it's God's blessing that I could recover in time to at least do this race even though I'm not really race ready but I'll still give it my best try. :)
Cheers
KK
Those who trained running with me would definitely be able to complete comfortably..
I assure you as long as you keep your hydration checked (every 15mins drink a bit or every drink station drink..) and don't be afraid to push a little on the last turning lap! :)
Tips for races: Try to pre empt some stuff and visualize them happening and more importantly, you staying calm and handling the situations smoothly. :)
Singapore biathlon race experience:
- First two waves higher chance of kena jelly fish but they won't be more than pinches kinda pain and rashes
- Start line is VERY crowded (100+++++++++ ppl) and warm.
- Ppl like to chiong very hard so know yourself and your tactic, you wanna chiong with them to first buoy or you wanna flank them by going to the right and giving yourself some good space to swim easy?
Since you're joining this 1.5km swim race, I will say you're an above averagely accomplished swimmer (afterall we trained together and I've been managing..) and shouldn't be starting at the rear of the pack to get kicked at.
- Get to the start line EARLY, like 5 minutes at least before announcing.. because once they start announcing, ppl can really crowd the place and force you to get to the rear.
- Better to do the first 10 to 12 strokes without breathing if you're a strong swimmer. Not compulsory but I find that by just bashing through helps me to calm myself down and forget about getting hit.
- All sapphire swimmers who're below 1.7m tall should realistically do only 1 porpoising before start of swim unless its really a very very low tide day which havent happened for past 4 yrs.
- Build the kick steadily once you come into the two swim-laned swim exit path..
- Start to stand up and run only when you can see the sand being disturbed with your pull
- Once start to run on the sand.. don't sprint up the sand.. take your time to regain your composure. We're not there for medals so the 10 seconds slower won't kill and may save your muscles from cramping up.
- A 1.5km swim lap is a REALLY long affair compared to a 2x750 swim. Please go early to visualize the swim route and see how many buoys and what color you're expecting at which number of buoy. Keeps you entertained by knowing where you are already and what to expect next.
- Usually left turn into the coming back route is really bad because of the lousy visbility.. no solution to this.. try to sight slightly more often if need be.. keep going towards the outer side of the double swim-lane as that is the shorter way (straight line.)
- Start the run easy and build it up.. that's the safest way.. Those who trained with timing instead of distance.. just judge according to your normal training run time. Don't be intimidated by the run distance.. 10 km run can be 30min to 1hr 30min depending on your speed.. just run as per what your training has been like and you'll definitely do fine.
- Race like how you train!!!! :)
-Start hydrating NOW!!! Take in about 3l of water a day.. :) Tomorrow can be a short run or swim plus run (not more than 45 minutes).. then rest it off and prepare for the big one! Take in more carbs too.. those who eat a lot of rice normally can just eat as per normal with no need to increase yup...
- One hr into the race take a gel (if swim 40 mins then run 20 mins then eat gel and drink more water).. after the swim I like to eat banana to stick the salt down...
If you take the banana then don't take the gel until about 45 minutes into the run. The gel should be able to last you for about 45minutes. :) Those who need gel please tell sam or me by tomorrow and we can pass them to you on sat.. Pay sam, don't pay me. :)
Whether you wanna take it easy or go all out for it.. remember the most important thing is to ENJOY YOURSELF and BE SAFE!!!!
It is really a pleasure and honor to be on the same race as you guys... it's God's blessing that I could recover in time to at least do this race even though I'm not really race ready but I'll still give it my best try. :)
Cheers
KK
Saturday, March 6, 2010
Tri Suit design!
Ahh.. finally.. long awaited.. please see the following image for design. If everyone gives thumbs up then I will start collecting sizes info and order qty.
Click to enlarge!
Thanks,
KK
Click to enlarge!
Thanks,
KK
Friday, March 5, 2010
Swim Squad 03032010
Warmup:
100m each
Swim Kick Swim Kick Swim
Main Set:
10x50 on 1:20
200 easy
10x50 on 1:20
400m easy cool down
For Wilson and KianMing and Robert, the second main set was a pyramid set from 50 to 200 and down.
---------------------------------
Approximate (per lap) timing for first set of 10x50s.
Ryan: 0:55
Gen: 0:56
Sam: 0:55
Chang Jie: 0:58~1:04
Jia wei: 1:00
Marianne: 1:03
KK: 0:51
Kian Ming: 1:10
Wilson: 1:06
Approximate (per lap) timing for first set of 10x50s.
Ryan: 0:56
Gen: 0:58
Sam: 0:55
Chang Jie: 1:03
Jia Wei: 1:03
Marianne: 1:04
KK: 0:50
Leon: 0:51
-----------------------------
This is a good indicator set of how much race fitness we have. Having long rest allows quality swim laps/sets and thus the timing was quite consistent for most people.
Below are list of people whose timing dropped usually from 5th set onwards.
Marianne
Jiawei
Kian Ming
Chang Jie
This shows a lack of swim endurance base and thus in ability to hold a race pace power output. More swim will help and this is clearly shown in Marianne's case. There has been a huge improvement in pace maintenance for her and I believe it is due to the extra swim sessions she's done herself.
A word of advice to those who're using pull buoy for practice. Try not to over use it as it gives a false conception of isolating the arm to do the work and also it takes away the work of the erector spinae (lower back) and glutes and hamstring and calves in keeping the back extended and floating. Those muscles are important core muscles needed for keeping a streamlined position in water whilst rotating and applying power through the water with your arms and back muscles.
When you use the pull buoy, make sure you are working on the following point:
- Keeping your body locked straight at the hip area and don't let the body bent.
- Lock your body out from lateral swaying movements
- When doing the catch and pulling, remember to incorporate body rotation and not just use your arms.
- At all times, press your chest down and extend your legs far far behind with toes pointed to get a streamlined position, do not just make use of the buoy to help you float as it gives the body a crippled feeling once it is removed.
The pull buoy in a way takes away the floating problem from the hips but it magnifies the problem of any swimmer whose core is weak and unable to keep body locked in a straight line without kicks. Use it wisely to teach yourself of mistakes you're doing and correct them.. don't use the pull buoy as a mean to become lazy with the lack of neeed to kick.
-------------------------------------------
Chang Jie:
A small review for chang jie, the body rotation towards the non breathing side is incomplete and as a resul the recovering arm is forced to be dragging along in the water and the high elbow cannot get a high enough clearance to recover.
Next time when yu finished breathing and is starting the next pull, remember to rotate MORE towards the none breathing side.
Also, when you pull, your non breathing side tend to pull only half way especially when you're panting for breathe. It is more like shortening the non breathing side's pull so you can start the breathing side pull faster to come up and breathe sooner.
Bad habit to have as it reduces the amount of glide you have.
Kick is very weak and cannot help in propulsion too..
Last but not least, breathing is abit on the high side. Keep abt half the face in the water if possible in calm water situation.
Ryan:
A short review for ryan.
From this practice it confirmed my finding for your swim.
1) You got a strong back and glutes probably from running with a straight body. Thus your body streamlining is good.
2) Kick is weak and does not help in propulsion
I saw you working on the high elbow. Most important thing to do now is to consciously add them into the moderate effort sets and warm up sets. I can understand when its race pace, it is hard to incorporate but still, you'll have to add them into the race pace set sooner or later..
The thing about swimming is you need to practice a skill at speed after you practiced it slow. Its just when you swim slow and you finally got it on how to recover with a high elbow, but when you swim fast, your body won't be able to ccope on the coordination due to different exertion level.
Leon and Sam
Leon and Sam have this same problem of the lower body sinking like nobody's business at the end of the sets which is very detrimental as that is when energy is very depleted already and you're trying to use every single ounce of energy you have left to move forward and not fight the drag forces.
You guys have to do more back extension or prone superman exercises. Also when you kick, kick from the hip and glutes.. try to resist the urge to just wack the legs flexion from the knee downwards.. very detrimental to streamlining of the body with too much bending at the knees.
Wilson:
Loads of anaerobic power.. very respectable. Remember to work on the slow easy swims for now.. you need to learn to master the finesse as that will give you a much bigger return in the future.. anaerobic fitness are always trainable and thus even if you lose abit of them now it is ok.
Try to pay more attention to your body's relaxation during the non race pace set and make stroke counts. Break 1 long lap into 2 counts (first half and second half) then find out which part has the most increase (usually last 10 meters)..
Then next time pay attention to what happen to the body and what are you doing (how you breathing and are you gliding? etc..) during that part of a swim when strokes are increasing alot.
Gen:
I see conscious effort in pulling all the way back but when you have to still pay more attention to what you're doing when you're feeling like dying already.. usually the last 2 sets. Technique falters quite a bit during the last 2 laps.
Jiawei:
Eh bro.. can you explain why on the 1st 30m of the very first set you DAMN FREAKING FAST... like going at 25secs 50m pace.. then you always die off... and you never recover for the rest of the sets!?
Can you try to curb the temptation to chiong on the first set and aim for 10x of 50seconds instead? Use your energy wisely. You only got 2seconds of ATP stores and the glycolytic system only last for 10secs.. you chiong all out for 10 seconds then you need time to recharge liao.
---------------------------------------------------
Everybody's kick is still pretty weak.. Next time must do timed kick sets AND vertical kicking liao....
Last but not least, I know this sounds a bit narcissistic but when any of you swim beside me.. try to take a look at how I do things in the water. I usually go 2 seconds after i said "Go" so you're definitely in front of me and have a good view of what I do when I pass you...
Sam caught a glimpse of how I drive my hip and chest into the water with my strong body rotation and how it helps me to gain a huge load more gliding with each pull and she broke her PB for her 50m that night.. 51secs. :).
This is a true form of practice as I often watch the olympic swimmers in youtube and I find myself swimming faster too due to the silky movements that I try to mimic from the video... try it!
Gen, I know liao.. it is not my pull or kick that is creating the wave.. but its more like my rotation and I'm consciously activating my back and core muscles through rotation.. Arm and leg muscles only cannot create such wave to push you away one la.:)
Cheers
KK
100m each
Swim Kick Swim Kick Swim
Main Set:
10x50 on 1:20
200 easy
10x50 on 1:20
400m easy cool down
For Wilson and KianMing and Robert, the second main set was a pyramid set from 50 to 200 and down.
---------------------------------
Approximate (per lap) timing for first set of 10x50s.
Ryan: 0:55
Gen: 0:56
Sam: 0:55
Chang Jie: 0:58~1:04
Jia wei: 1:00
Marianne: 1:03
KK: 0:51
Kian Ming: 1:10
Wilson: 1:06
Approximate (per lap) timing for first set of 10x50s.
Ryan: 0:56
Gen: 0:58
Sam: 0:55
Chang Jie: 1:03
Jia Wei: 1:03
Marianne: 1:04
KK: 0:50
Leon: 0:51
-----------------------------
This is a good indicator set of how much race fitness we have. Having long rest allows quality swim laps/sets and thus the timing was quite consistent for most people.
Below are list of people whose timing dropped usually from 5th set onwards.
Marianne
Jiawei
Kian Ming
Chang Jie
This shows a lack of swim endurance base and thus in ability to hold a race pace power output. More swim will help and this is clearly shown in Marianne's case. There has been a huge improvement in pace maintenance for her and I believe it is due to the extra swim sessions she's done herself.
A word of advice to those who're using pull buoy for practice. Try not to over use it as it gives a false conception of isolating the arm to do the work and also it takes away the work of the erector spinae (lower back) and glutes and hamstring and calves in keeping the back extended and floating. Those muscles are important core muscles needed for keeping a streamlined position in water whilst rotating and applying power through the water with your arms and back muscles.
When you use the pull buoy, make sure you are working on the following point:
- Keeping your body locked straight at the hip area and don't let the body bent.
- Lock your body out from lateral swaying movements
- When doing the catch and pulling, remember to incorporate body rotation and not just use your arms.
- At all times, press your chest down and extend your legs far far behind with toes pointed to get a streamlined position, do not just make use of the buoy to help you float as it gives the body a crippled feeling once it is removed.
The pull buoy in a way takes away the floating problem from the hips but it magnifies the problem of any swimmer whose core is weak and unable to keep body locked in a straight line without kicks. Use it wisely to teach yourself of mistakes you're doing and correct them.. don't use the pull buoy as a mean to become lazy with the lack of neeed to kick.
-------------------------------------------
Chang Jie:
A small review for chang jie, the body rotation towards the non breathing side is incomplete and as a resul the recovering arm is forced to be dragging along in the water and the high elbow cannot get a high enough clearance to recover.
Next time when yu finished breathing and is starting the next pull, remember to rotate MORE towards the none breathing side.
Also, when you pull, your non breathing side tend to pull only half way especially when you're panting for breathe. It is more like shortening the non breathing side's pull so you can start the breathing side pull faster to come up and breathe sooner.
Bad habit to have as it reduces the amount of glide you have.
Kick is very weak and cannot help in propulsion too..
Last but not least, breathing is abit on the high side. Keep abt half the face in the water if possible in calm water situation.
Ryan:
A short review for ryan.
From this practice it confirmed my finding for your swim.
1) You got a strong back and glutes probably from running with a straight body. Thus your body streamlining is good.
2) Kick is weak and does not help in propulsion
I saw you working on the high elbow. Most important thing to do now is to consciously add them into the moderate effort sets and warm up sets. I can understand when its race pace, it is hard to incorporate but still, you'll have to add them into the race pace set sooner or later..
The thing about swimming is you need to practice a skill at speed after you practiced it slow. Its just when you swim slow and you finally got it on how to recover with a high elbow, but when you swim fast, your body won't be able to ccope on the coordination due to different exertion level.
Leon and Sam
Leon and Sam have this same problem of the lower body sinking like nobody's business at the end of the sets which is very detrimental as that is when energy is very depleted already and you're trying to use every single ounce of energy you have left to move forward and not fight the drag forces.
You guys have to do more back extension or prone superman exercises. Also when you kick, kick from the hip and glutes.. try to resist the urge to just wack the legs flexion from the knee downwards.. very detrimental to streamlining of the body with too much bending at the knees.
Wilson:
Loads of anaerobic power.. very respectable. Remember to work on the slow easy swims for now.. you need to learn to master the finesse as that will give you a much bigger return in the future.. anaerobic fitness are always trainable and thus even if you lose abit of them now it is ok.
Try to pay more attention to your body's relaxation during the non race pace set and make stroke counts. Break 1 long lap into 2 counts (first half and second half) then find out which part has the most increase (usually last 10 meters)..
Then next time pay attention to what happen to the body and what are you doing (how you breathing and are you gliding? etc..) during that part of a swim when strokes are increasing alot.
Gen:
I see conscious effort in pulling all the way back but when you have to still pay more attention to what you're doing when you're feeling like dying already.. usually the last 2 sets. Technique falters quite a bit during the last 2 laps.
Jiawei:
Eh bro.. can you explain why on the 1st 30m of the very first set you DAMN FREAKING FAST... like going at 25secs 50m pace.. then you always die off... and you never recover for the rest of the sets!?
Can you try to curb the temptation to chiong on the first set and aim for 10x of 50seconds instead? Use your energy wisely. You only got 2seconds of ATP stores and the glycolytic system only last for 10secs.. you chiong all out for 10 seconds then you need time to recharge liao.
---------------------------------------------------
Everybody's kick is still pretty weak.. Next time must do timed kick sets AND vertical kicking liao....
Last but not least, I know this sounds a bit narcissistic but when any of you swim beside me.. try to take a look at how I do things in the water. I usually go 2 seconds after i said "Go" so you're definitely in front of me and have a good view of what I do when I pass you...
Sam caught a glimpse of how I drive my hip and chest into the water with my strong body rotation and how it helps me to gain a huge load more gliding with each pull and she broke her PB for her 50m that night.. 51secs. :).
This is a true form of practice as I often watch the olympic swimmers in youtube and I find myself swimming faster too due to the silky movements that I try to mimic from the video... try it!
Gen, I know liao.. it is not my pull or kick that is creating the wave.. but its more like my rotation and I'm consciously activating my back and core muscles through rotation.. Arm and leg muscles only cannot create such wave to push you away one la.:)
Cheers
KK
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