Breakstroke

How to swim breakstroke.

Triathlon Equipment Tips:

Triathlon Swimming

Common Freestyle Mistakes in Swimming:

1. Don't look FW >> look to bottom of pool
2. Don't swim flat >> rotate with each stroke
3. Don't bend knees >> keep legs (almost) straight
4. Don't pull crooked (e.g fingers pointing pool side) >> finger tips downwards
5. Don't breath late >> breathe early

Swimming Efficiency - Body Position and Stroke: (by Mike Doan - usat coach and Andy Potts - champion)

• top athletes train free style almost exclusively
• maintain stable horizontal position: keep eyes focused on a downward angle
• body symmetry is key! left and right side of body should mirror one another

Elements of stroke:

1. pull and recovery

• rotate hips (life golf or baseball player)
• pull phase is really a matter of anchoring or stabilizing your hand and upper arm at point of entry or catch phase of stroke and leveraging yourself forward by holding the water and driving your hip into the front of your stroke
• elbow higher than wrist and fingertips down on recovery

2. kick

• helps maintain proper body position
• propultion generated in both up and down beat of kick
• tremendous source of power but not without a cost: kicking burns huge amounts of oxygen in blood
• be selective when you throw your kick into the race (fisrt 200/300 meters and last portion of race)

3. breathing

• keep head rotation minimal, rotating naturally with stroke
• breath frequently and both sides if possible (oxygen deficit is a recipe for disaster)

The Swim Arm Cycle - Swimming and Triathlon:

The Smoothest Swimming Technique In The World? Jono Van Hazel

"Chicken technik"...

Sighting:

Kick económico (parte 8 de um curso com dicas de natação de triatlo):

LAST BUT NOT LEAST:O Breath correctly! Focus on exhale and rotation

endurance branch

endurance branch 22/24. 2 to go em   11Jan2013
endurance branch 21/24. 3 to go em   10Jan2013

endurance branch 20/24. 4 to go em    8Jan2013
endurance branch 19/24. 5 to go em    4Jan2013
endurance branch 18/24. 6 to go em   20Nov2012

endurance branch 17/24. 7 to go em   18Dez2012
endurance branch 16/24. 8 to go em   16Dez2012
endurance branch 15/24. 9 to go em   12Nov2012


Vou reduzir o endurance branch para o mínimo de sessões 24 de modo a carregar mais cedo os treinos de corrida passando estas para ritmo de strength branch.

endurance branch 14/30. 16 to go em   6Dez2012
 endurance branch 13/30. 17 to go em   4Dez2012
endurance branch 12/30. 18 to go em   29Nov2012
 endurance branch 11/30. 19 to go em   27Nov2012

A partir de 27 Nov 2012 passei o treino cardio para corrida, de modo a complementar natação e aulas spin. Road to Triathlon!

O mais tardar em Janeiro passo para o strength branch, apos pelo menos um mês 2x por semana de endurance branch a correr.

Ironman 70.3

Não sei como vai ser a imersão no triatlo, como vai começar, como va decorrer ... mas sei que um dia gostava de ser finisher ironman - só ainda não descobri como vai ser possível fazer uma maratona em cima da natação e ciclismo ... - sendo que um ironman 70.3 é um objectivo que apesar de muito difícil, parece de alguma forma exequível...

Seria engraçado terminar a época, em Setembro com este triathlon: Ironman 70.3 Pays D'aix.

Até porque o Challenge Vitoria - Gasteiz ainda me parece inalcansável.

Outras provas ironman na europa em 2013: Ironman Europa 2013.

Triatlo / Triathlon

"So here you are, wondering if you're CRAZY enough to start training for your first triathlon or to just learn how to run?"

For the best triathlon site / coach just clic here!

Grande site com dicas e planos de treino sobre como iniciar o treino para fazer um triatlo!

Plano de treinos 2012

endurance branch 08/30. 22 to go em   7Nov2012
endurance branch 09/30. 21 to go em 12Nov2012
endurance branch 10/30. 20 to go em 15Nov2012
 (em bicicleta de ginásio) 

endurance branch 7/30. 23 to go

endurance branch 6/30. 24 to go

endurance branch 5/30. 25 to go

endurance branch 4/30. 26 to go

endurance branch 3/30. 27 to go

endurance branch 2/30. 28 to go

endurance branch 1/30. 29 to go.

base branch 18/18. DONE!

aparentemente resulta: comecei com resistência da máquina em 6/8/10 aprox. 75rpm nas zonas 1/2/3 (100/120/140 bpm) para entre 7/11/14 e 8/12/15 (dependendo da altura dia, alimentação, sono, ...).

base branch 17/18. 1 to go.

base branch 16/18. 2 to go.

Tamanho da roda ou pneu da bicicleta

Para relembrar / calcular o tamanho a colocar no ciclocomputador, neste link.

Tenho ideia que estou a uzar 227cm na specialized com o schwalbe rocket ron... a confirmar com o gps

base branch 15/18. 3 to go.