Performance -Not Enough!

So, I am picking up a lil puddle of water in my sinus
start blowing out SLOWLY before your flip and keep those bubbles going through the flip and into the streamline. SLOW AND STEADY air release is key.

I am struggling with my final breath prior to the flip
Try not to breathe RIGHT before you flip. Take a stroke or two after the final breath and start those bubbles boy! IF you hold your breath at any point, you WILL be out of breath the whole next lap

I am struggling with the flip, and the flip over, or twist part too.
Do a lap of 5 strokes, somersault, 5 strokes, somersault... over and over. make sure your legs snap right over the top of the water, no twisting.. When you get to the other wall do your final somersault. If you do it correctly you'll be on your back when you're ready to push off. push off on your back (streamlined) and twist onto your tummy. it takes practice.

there are few good swimmers at this place, and this one lady is a snob type, but she helped me a bit, and told me to blow out during the flip. it helped.
just be sickly sweet...she'll break down and probably be a very helpful resource :D

It is taking me half the length to get my breath back under control.
bubbles bubbles bubbles

I don't know if any of that is what you don't already know. Sometimes its just a matter of watching someone over and over.
 
Tonight had one hour of Tae Kwon Do, and then a board breaking clinic. With my new fitness and strength level i am now "blowing the centers" out of boards. When I strike the board splits twice, into three pieces verses just a in half. VERY NICE!! BOOYAH!!

then ran 3.6 miles very fast. no watch but I burned it hard.

Sparrow,
WOW! Whether i knew them or not, now you have told me and that's makes a difference. i have my last trainign session at the gym tomorrow, then fight night at the dojo, but I will swim soon and i will work on the 5 strokes summersault.

The push off while I'm on my back, may be the key I'm missing. Oh and the bubbles. The sinus puddle is very hard to "swim thru."

oh, and laying enough bricks! I am going to have to train for the run portion much harder if I want to be competetive. these 20 minute 3 mile sprints aint gunna cut it. maybe Saturday i'll just go out and run for an hour "or two" and see what I've got in there.

holy cow- a triathlon has some dynamics going on eh!!

slow and steady air release-- oh my- there is the CHI. It is going to take practice.
 
hehee - i can be sickly sweet! and I'm cute too. ehehheheeee I think the tatoos spooked her. i'll tell her what thy all mean. yeah that'll get her.
 
hey! So you guys caught the center out on a board. it takes some Chie baby! here is a pic. this was the front board of a triple (3 stacked) board break, with a spinin side kick.
centerboard.jpg


Tonight- big workout.
Rode a 7 mile route to fitness center
did weight routine, last one with trainer
ran 2.5 miles 9actually got my heart rate to a 172-- yeah baby!
swam 1 mile ( the first 2 laps up and back i did the somersault every fifth stroke, an that was hard Sparrow- BUT- it fixed me completely. The sumersault was very hard compared to th flip turn. i also realized I can swim thru that lil puddle and it will flush out. Coming off the wall belly up, kinda on my side, helps me cut the water better and as I turn it bring my right up for my next breath. i am getting better)

Then i rode th same 7 mile route home. SO, I swam hard, ran hard, and rode hard all in one day...... oops but i think i missed a TV show. yikes.
and here's a snap of a 39 year old man AFTER a training day for a triathalon tonight!
TraiTrain711.07.jpg
 
flyinfree said:
hey! So you guys caught the center out on a board. it takes some Chie baby! here is a pic. this was the front board of a triple (3 stacked) board break, with a spinin side kick.
centerboard.jpg


Tonight- big workout.
Rode a 7 mile route to fitness center
did weight routine, last one with trainer
ran 2.5 miles 9actually got my heart rate to a 172-- yeah baby!
swam 1 mile ( the first 2 laps up and back i did the somersault every fifth stroke, an that was hard Sparrow- BUT- it fixed me completely. The sumersault was very hard compared to th flip turn. i also realized I can swim thru that lil puddle and it will flush out. Coming off the wall belly up, kinda on my side, helps me cut the water better and as I turn it bring my right up for my next breath. i am getting better)

Then i rode th same 7 mile route home. SO, I swam hard, ran hard, and rode hard all in one day...... oops but i think i missed a TV show. yikes.
and here's a snap of a 39 year old man AFTER a training day for a triathalon tonight!
TraiTrain711.07.jpg
Click to expand...

Excellent work FF! I'm glad you figured out the flip turn. Great job on your workout tonight!
 
SWEET!!
USAT#512710
first event- Summer Sizzler Triathlon - short course (expected temp of 85)
.75K Swim - 20K Bike - 5K Run GOAL= 1:40

then I can do the olympic length in Sept.
there ya go!

Flyinfree baby!!
 
FF:

Carry this in your determined heart bro when you compete:

“Only as high as I reach can I grow, only as far as I seek can I go, only as deep as I look can I see, only as much as I dream can I be.”

Chillen
 
thanks so much Chillen. you are quality!

Tonight I rode my mountain bike to the gym 5+ miles, then did a full sprint triathlon, and then rode home 5+ miles. NO EXERCISE TOMORROW.
it is funny how getting off that bike and running makes your strided chopy,,, it took me nearly a 1/4 mile for my legs to cramp and another quarter to figure out why. stretch it out some right away, or you get to deal with pain (that part I like) to even notice it. and they did cramp fast. I did a full "sprint" tonight... in 1:31 controlled environment. swim 19 min. bike 38 min, and run 31 min. the only BUT- is the bike, and resistance. I would up the resistance to control my pace and breath, but the mileage didn't move me along any faster. on the treadmil I ran with 2 degrees of incline. (treadmills suck an are boring-- unless you like them)

If you are in shape a SPRINT is a piece of cake.

first triathlon training attempt 1:31 controlled environment
 
Nice tri work - sparrow's gonna have her own personal triathlon posse if this keeps up. On another note, I saw this and immediately thought you'd be interested in seeing the videos/workouts from this .

I ordered one of his books and it's a good read - haven't decided yet how to incorporate his routines in with NROL.
 
this is awesome stuff man! It is the torture chamber. Some great ideas.... especially with the medicine ball..

I have actually gone out and pushed the van unp the drive, let it roll down and back up several times.

and the weighted vest... good one...

thanks Stingo.. and this stuff make a guy feel tough... so he can just go out and "DO STUFF!"
 
been on retreat for 2 days in Crystal River. Ran, climbed, jumped, canoe, kiyak. and all that. lots of sweat.

AND, great news... a guy I know was a bike racer and he has loaned me a road bike for my triathlon. It is a french graphite, 7 thousand dollar bike- OMG!!!!!

When I peddle this thing, i haul ash... and when I really start cranking on it some, it even gets scary! oh yeah... At this point there will no equipment advantage at my race. Now it's all about training... AND i have the advantage of my mental "bend."

checking into the shirt situation- wear a riding tight shirt the whole way, or go for no shirt at all, or give up the 1-2 minutes to dry off and put shirt on at first transition.
 
Chillen said:
FF:

Carry this in your determined heart bro when you compete:

“Only as high as I reach can I grow, only as far as I seek can I go, only as deep as I look can I see, only as much as I dream can I be.”

Chillen
Click to expand...

thank you very much

and a p.s for you- i got a few compliments on fitness appearance yesterday.... it's the vanity element- but THAT IS WHY I CAME HERE. you have helped me greatly with that.
 
The inner being can make the outer being that much stronger. The mental and spirit WITHIN oneself.........drives the outside mechanics. This by itself can make one reach inside and pullout more than they think they can achieve.
An example is a boxer in the 12th round, knocked down 3 times, tired, and seemingly out of it, and something in him comes out, and he wakes up, and wins the round, and the fight................

Beauty within beholds beauty on the outside, and this comes in many forms and isnt limited to the illusional physical appearance.

Rock on, Brotha..........

You are very welcome. I thought the statement, really fit you, FF.

You are doing well----because of your inner swell, and we all can tell; keep ringing your own bell, as you have yourself to sell.

Chillen
 
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flyinfree said:
been on retreat for 2 days in Crystal River. Ran, climbed, jumped, canoe, kiyak. and all that. lots of sweat.

AND, great news... a guy I know was a bike racer and he has loaned me a road bike for my triathlon. It is a french graphite, 7 thousand dollar bike- OMG!!!!!

When I peddle this thing, i haul ash... and when I really start cranking on it some, it even gets scary! oh yeah... At this point there will no equipment advantage at my race. Now it's all about training... AND i have the advantage of my mental "bend."

checking into the shirt situation- wear a riding tight shirt the whole way, or go for no shirt at all, or give up the 1-2 minutes to dry off and put shirt on at first transition.
Click to expand...


Dang that is SOOOOO awesome FF. I'm totally jealous...but stoked for you. You're going to do so amazing. Can you go shirtless at your tri? Most have rules that say you can't, but maybe yours doesn't. If it doesn't that might be a good option. Otherwise, I'd opt for the tight shirt the whole way.
 
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