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zed

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Everything posted by zed

  1. My Asics Hyperspeeds are on their last legs so I need some new runners. Unfortunately Asics don't make the Hyperspeed or Hypertri anymore. Any recommendations? Prefer something < 200gms which I can use for sprints up to Ironman. Neutral.
  2. zed

    What racing flats are the kool kids in?

    Was that directed at Brett or me? I used to have a variety of shoes that I raced/trained in, but now pretty much Hola Clifton 3s for training, Hyperspeeds for all races. I had other shoes that I'd used for speedwork and stuff, but yeah pretty much those 2 shoes do everything I need them to. I occasioablly use the hyperspeeds if we're on the track.
  3. zed

    Winterfish 2018

    Mate I got stung so badly it's left a 50c sized scar. That was in Sorrento shark net. It's terrible there over summer. Maybe a thick suncream like banana boat lathered on or vaseline?
  4. zed

    Winterfish 2018

    Good effort Sam.
  5. zed

    Swim plateau: how to break through

    When I've swam when time poor and can only manage say 1.5km, it would be all hard. So essentially a main set. 500m hard then 10 x 100s.
  6. zed

    Swim plateau: how to break through

    Lets refer to her from now on as the dark lord.
  7. zed

    Road bike v Time trial bike

    I race on a TT bike, but train 50/50 on my roadie and TT bike. I love my roadie especially up in the hills and ended up sticking some mini ITU bars on it. It goes OK. Not as quick as my TT, but it would be fine for racing.
  8. zed

    Swim plateau: how to break through

    Yeah I don't think there's any "hey presto" moment when you push your body/head down or try and swim downhill. It will probably feel retarded and slow you down even more. But what will happen is you'll feel your legs pop up and hit the surface. It's like swimming with a kickboard, head above up the water, legs are down, go face down with the kickboard and you'll feel your legs quickly float to the surface. Forgetting the kick for a second, getting decent body position is tricky. I think it's a matter of tinkerng around with a few things and seeing what works: - head down, neutral position ( swim with my head up actually, but I guess for most head down is a good thing to start with - tense your core - tense your butt cheeks - elongate the body - push the back of your pelvis up, like you're having sex and backing onto someone. If you know what I mean - always breathing, either in or out, never holding your breath - try and swim downhill - float in the pool and work on all of those. A lot of guys won't be able to achieve neutral buoyancy because of our denser muscles, so floating your legs will still drop a bit, but you play around with those things you'll see how they affect your buoyancy Don't worry about how shit it feels, get the legs to float and you've pretty much booked your ticket to the next Olympics.
  9. zed

    Swim plateau: how to break through

    Thanks for that Cat Lady. Some interesting stuff! The increased drag of non swimmers is generally from having both poor kick mechanics and not knowing how to adjust body position using the upper part of their body. It is not that difficult to kick from the hip, nor to improve plantarflexion, but most triathletes kick from the knee and have ankles locked almost at 90 degrees! The kick is not really that relevant for direct forward progress per se in most parts of the race, but I believe it critical to help the body move past the ‘paddle’ in a coordinated manner (more on this later). Once the kick is sorted the body position normally improves, but additional work (assuming the swimmer has enough thoracic/shoulder range) around the head and torso can improve the body position and reduce the drag further. Simplistically, push the torso and head (together) into the water a bit more and hey presto, better body position irrespective of everything else.
  10. zed

    Swim plateau: how to break through

    haha yeah not my most favourite person at the moment... I like her kick though!
  11. zed

    Swim plateau: how to break through

    Compare her kick to Phelps, if you kick like him in a 3.8km race you're an idiot! https://youtu.be/ax77_hHq9Dc
  12. zed

    Swim plateau: how to break through

    This is Shelly Taylor-Smiths 2 beat kick. It's not giving much propulsion, but it's giving her balance and aiding her body position. And it's certainly not going to do anything in the way of fatigue or raising HR. If anything it's going to do the latter. Don't kick = more drag = fatigue. You kick like a 100m sprinter then yeah for sure, you're going to be ruined by the time you get on the bike. Thinking the kick is all about propulsion is not understanding it at all. And again what happens if you have someone race 90% of the time in a wetsuit, they don't kick and then they race in a no wetsuit swim?
  13. zed

    Swim plateau: how to break through

    Have to disagree with you there Brett What has become apparent to me with my recent forced dabble into duathlon is how badly affected poor swimmers are. Just looking at how well some of the shit swimmers are doing in in the swim cancelled races is astounding. Guys riding 70.3s 4/5 mins quicker because they don't have to swim.. You can get away without kicking in a wetsuit swim, but you have a look next time you're in the pool or a race and have a look at people's legs. You'll see the top guys floating on the surface, weaker ones dragging their legs even with a wetsuit, barely kicking. Check out the guys with the core shorts in the pool, you'll see some of them with their legs 1 foot below the surface, not kicking. That's a shitload of drag. Sure they might pop out the swim with 32mins, only 4 or 5 minutes behind the top AGers, but the top swimmers are running up the beach like they've just had a warm-up swim, the weaker ones have maxed out heart rates. It's like they've been swimming with a band because of their sinky legs. I spoke to a few guys last season, curious because they struggled on the bike and one even struggled on the run, because they went too hard on the swim!? Most decent swimmers have got their HR right back down after 2 - 3kms into the bike. These top cyclists are struggling to get their HR down 20kms into the bike.. The kick does a lot more than just propulsion. You'll see long distance pool swimmers with a lazy 2 beat kick and yeah it's not doing a whole lot of propulsion, but it's giving them balance, stability and most importantly good body position. Wetsuits give you buoyancy, but will not give you perfect body position, your legs will still sink to an extent creating drag if you don't kick. You don't have to kick hard, but you have to kick. No kick, more drag, more fatigue. And you're talking wetsuit swims. On the odd occasion I've had a non-wetsuit swim, the gulf between the top AG swimmers and weaker ones is huge. Guys that were only 2mins behind in a wetsuit sprint are 6mins behind. They've never kicked, they've never worked on their body position, always trained with core shorts, pull buoys, wetsuits etc Body position is key and without any semblance of a kick you will not have decent body position. Interesting, one of the top junior swimmers in my old squad had shoulder surgery, was out for 3 months and could only kick. She still squad swam, but it was 100% kicking, mixture of free/fly/fins kick and came back faster than she was before. Personally I would have gone insane kicking for 3 months but it really does highlight how effective kicking can be for short stuff (50s, 100s etc)
  14. zed

    Swim plateau: how to break through

    What are your OD/70.3/1km TT times? What would you do your 100s on and what time cycle? Do you know what your stroke rate is like? There isn't a simple answer, it's a complex stroke. Many people are hamstrung by average technique, especially poor body position and no early catch. Both cause lots of drag and really slow progression. I would suggest: - get a video analysis done or post on here or ST - make sure you understand what the drills are for. Sounds stupid, but go to a masters squad and how often do you hear drills explained in laymans terms - when doing drills, do half a lap of drill then change to freestyle, you carry forward what you were doing in the drill. - increase mileage and or intensity. If you're doing 2km with drills, that means you could only be doing 1km of hard work, My old tri squad we would be doing 4.5 -5km for a 90min session, 3 swims a week, plus OWS, so 15 - 17km. You're doing 7km with lots of drills. Drills are critical, but you still need to get in your work. - I'm not really squad swimming at the moment, so I tend to do my own sets mostly. And I generally build them around 400s. When squad swimming we would be doing no more than 200m, lots of 100s. I'm finding my overall swim fitness is better with the 400s. My 100s are much slower though! But I would stick to 50s, 100s, 200s for the time being. Try and get 1 400m in at least if it's a WU or CD I'd still go 75% especially if you're only doing 2km. And with the drills, change them up a bit so you do the drill, but still work hard. i.e 100m 6/16 would be 6/16 25m, free hard 25m, 6/1/6 25m, free hard 25m and done with no fins. - ditch the 3 x 1km and 4 x 500, I suspect they're done at cruise pace? 500s could be good, later on down the track? - Kicking can help with your swimming enormously. Not just for propulsion, but body position. So many people have sinky legs, kicking helps with that. I've seen people with wetsuits still dragging their legs. 10 x 50m kick with 10s rest, no fins, use a snorkel Can you take 2 - 3 months off biking/running and focus on swimming? Swimming 4 - 5 times a week, 3km+ per session you'll see improvements in 10 days. Or your money back.
  15. zed

    Winterfish 2018

    I'm not sure why I'm bothering to swim though! #duathlete
  16. zed

    Winterfish 2018

    Good to see ya Sam, looking fit mate
  17. zed

    How to approach a duathlon (First run)

    yeah no swim means I'm never going to get close to the podium. TBH even if there was a swim, I reckon 7th/8th would have been a realistic finish position. Disappointed with the run. I've worked hard on that and I know the wind was shit and most struggled, but still I wanted to get a good run split! I didn't pace it that well. Running back into the wind was hard, but I managed to draft behind guy crawford, thing is he was going too quick, I stayed with him for the first lap. It was either run quick behind him, sheltered from the wind or run into the wind much slower.. so I probably overcooked it on lap 1. I felt good on the bike though.
  18. zed

    How to approach a duathlon (First run)

    How was your race mate?
  19. zed

    Busso 70.3 swim cancelled

    One of the frustrations was that SES seemed to over-react. A meeting was held between all the officials at around 5.45, when a huge squall was coming through, as shown in my video. That was manic. But you could see on the radar that it was a very thin, small angry strip of bad weather that was going to last no more than 10mins. After that it was pretty much OK. SES were advising 100km/hr winds, but were they even using the tools at their disposal or just looking out the window? Similarly with the sharks, rushed, panicked decisions. Are the right people making the calls?
  20. zed

    Disc Wheels (again)

    I'd consider tubs. Loving having made the switch to tubs. PITA to start with, mainly because of my ignorance and conflicting advice especially glue vs tape, but 6 months down the track I wouldn't go back to clinchers. Note I've had 1 flat with my tubs since I switched in August and I run tubs on training and race wheels. That flat came during the race on new tyres that I had yet to put sealant in. I'd look at Zipp tub discs, 900 or super 9, should be able to get near new for $700.
  21. zed

    Busso 70.3 swim cancelled

    haha I don't think they care as much about health and safety in South Africa
  22. zed

    Busso 70.3 swim cancelled

    nah all good. I can handle the occasional swim cancellation, but this season has been crazy. Got Cairns in 4 weeks then SA in Sep, so I'm sure I'll get a few swims in!
  23. zed

    How to approach a duathlon (First run)

    Nah age group wave starts. But December will be rolling for both the full and 70.3. If there is a swim. BTW feel free to ask me any duathlon questions, I've done more duathlons this season than triathlons and am now a bit of an authority on the sport.
  24. zed

    Busso 70.3 swim cancelled

    Maybe change temp cut off for wetsuits from 23 to 19, meaning virtually all races are no wetsuits? I would say change the cut off time for the swim, but then there are some very strong, older swimmers who just aren't quick, but can still swim in sh!t conditions. There were people standing around laughing and joking about how they only learned to swim 3 months ago or how they've done zero swim training... which is great that they're giving it a go, but not great when it influences swim cancellations.
  25. zed

    How to approach a duathlon (First run)

    Yup rolling start of 4 or 5 still in age group waves though.
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