Posts Tagged triathlon

The Five Phases of Swim Training

So here is a good article from Competitor magazine, regarding swim training. It’s specifically for triathlon, but in general the 5 phases are:

Endurance, strength, speed, taper, recovery.

The link below takes you to the full article:

The Five Phases Of Swim Training –

They have example workouts and detailed descriptions.

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Orange Country Triathlon – Race Report

So on Sunday, Oct. 10, 2010 I did the Orange County International Triathlon. This is an Olympic Distance triathlon, which officially means swim 1500 meters, bike 40K (24.9 miles), run 10K (6.2 miles). The swim was in Lake Mission Viejo and the bike and run in the surrounding hilly areas. However the distances in the actual race course for this triathlon, as with most others, varies from the “official” distances for an Oly Tri.

We went down to the race expo and packet pickup the day before at about 1 pm. And that’s when I found  out I had to set up my T2 (Transition 2 area) the day before the race. In other words, that very day. I had not brought any of my running gear with me. No shoes. Nada. So we had to drive back home, get that stuff, and come back. I guess next time I shall read the emails better.

Fancy T2 marks

Turns out Chris had some sidewalk chalk in the trunk of the car, so I copied other people’s idea to mark my transition spot (I was lucky my spot was on the paved trail and not in the dirt like some of the others). My markings were much more artistic than the others. They did help the next day with locating my rack space at the end of the bike. Basically, I put my running shoes and a cap in the Walmart bag, loosely wrapped, on my bath mat. Didn’t want the stuff just sitting out in the open overnight.

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O.C. Triathlon Brief Race Day Summary

So here I am in the pink cap, center front of the photo, running out of the swim.


Today I did the Orange County International Triathlon. An Olympic distance triathlon. I want to post a full race report, but the full results are not available yet, so I’m just going to post a brief summary for now. The official splits for the race results will not be available until Wednesday morning, which I cannot believe. In this day and age, the technology should make this much faster. Certainly tomorrow they should be available. Oh well. My Garmin 305 malfunctioned at the start of the run, but between time stamps on pictures my hubby took plus my final race time and what I could get from my Garmin, I have approximate information.

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Kicking Drills for Triathlon

Somehow in all the reading I had done about the swim portion of triathlon, and how triathletes should train for and approach the swim, I got the message that the kicking was very de-emphasized. That kicking was almost not necessary. Let your legs drag, if you wanted to. Use your upper body on the swim and save the legs for the bike and run. Makes sense, no?

And then I started my Masters Swim workouts. And the coach was having me do a fair amount of kicking. Although I thought I didn’t really need to be doing kicking drills, I tried to just suck it up and say nothing. After all, I was seeking the expertise of the coach. He knows more about this than I do, right? That’s why I was doing the Masters Swim. Eventually I did ask him about it and he said I needed to keep that end of my body up, or something like that. So…ok. Still doubtful but…just doing the drills like he said.

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Ocean Swim Entry/Exit Tips

Here is a pretty good article from on entering and exiting the ocean for open water swim triathlons. I practice ocean swimming fairly regularly with the L.A. Tri Club, but I am not using all the tips suggested in this article. Saving the link here so I can review it from time to time and make sure I’m doing all these things…

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Heart Rate Training for Triathlon

I have mostly avoided the whole heart rate training thing. I’m not big on wearing the chest strap, and though I have a Garmin 305 that includes a chest strap, I just don’t wear it and I don’t monitor my heart rate. I train by pace and perceived effort, mostly.

Well, at some point I will probably look into the whole heart rate thing. Here is a good article on the topic that seems to go into quite a bit of detail and I will want to come back and review it again. Seems balanced. Pros/cons. Alternatives. Etc.

Triathlon Training Principles: Heart Rate Training | Trifuel

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How Crazy Is This?

Help me decide, or give me your thoughts/comments/opinions…

In my race schedule for this season, I had picked to do the Oxnard Splash-n-Dash on Sept. 13th. But I didn’t realize when I picked that (which I have not yet registered for) that it is a 1 hr 45 min drive from my house. Yikes. Such a long drive for a relatively short race. I was going to do the long course (1000 meter swim followed by the 4 mile run).

I looked for alternate events that have an ocean swim on a weekend between now and November when I’m not working or already doing another race. Kinda tough. Iron Man & Half Iron Man distances are too much for me right now!

But look at this: Mermaid Tri in Santa Cruz on Sept. 27th. Instead of Oxnard Splash-N-Dash Sept. 13th. Is it crazy to drive 5-6 hours on Saturday for a Sunday race? And then pretty much drive right back home? And if I drive that far, I’d want to do their Olympic Distance course, not the Sprint distance. Am I up for an Olympic Distance for my 3rd triathlon? What if we stay overnight on Sunday and drive back at the crack of dawn on Monday. My 7th grade daughter would miss school. That is wrong and bad. I shouldn’t take her out of a day of school for my race. Sigh. But I want to. Don’t want to drive right back on Sunday.

Also, my older daughter goes to UC Santa Cruz, so we would get to see her (if briefly) that weekend if we drive up. Hmmmmm.


  1. Which event? Oxnard Splash-n-Dash Sept 13th (“local” but pretty far) or Santa Cruz all women Mermaid Tri Sept 27th?
  2. Am I nuts to do Olympic? I can already swim 1.5km and running a 10K is nothing. Just have to up my bike mileage which is pretty low right now (max dist of 15 miles).
  3. Take my daughter out of school Monday or drive our butts right back on Sunday?

I should be able to make these kind of decisions myself… I guess I really just want to do Santa Cruz but driving 5.5 hours up and back Sat/Sun just seems like such a drag. Boo!



Race Schedule August 2009-March 2010

OK, I’ve finally made some decisions about my racing schedule. Since I just finished the San Francisco Half-Marathon this past Sunday, I found that I had not signed up for any further events, nor did I have any training schedule.

Not to worry. I did a 6 mile bike ride yesterday. And today I did my own triathlon: 1500 meter ocean swim in 45 minutes; 3 mile run in 23 minutes; later in the day 14.8 mile bike in 1 hr 6 minutes on a hilly course. Tomorrow I will swim laps at the pool.

Anyhow, I do need to sign up for events and put together some more training. And I’ve finalized my events up through March 2010. Here they are:

Aug. 2, 2009 (Sun) 5K Paws for Cause

Aug. 16, 2009 (Sun) Hansen Dam Triathlon

Sep. 13, 2009 (Sun) Oxnard Splash-n-Dash (I think the long course)

new -> Sep. 27, 2009 (Sun) Mighty Mermaid Triathlon Santa Cruz (olympic distance)

Oct. 11, 2009 (Sun) Long Beach Half Marathon (completes my California Dreaming award)

Nov. 7, 2009 (Sat) Catalina Triathlon

Nov. 26, 2009 (Thu) 10K Turkey Trot at Dana Point

Feb. 7, 2010 (Sun) Surf City Half Marathon – I think I have to do this every year. I’m a legacy runner for this race.

Mar. 7, 2010 (Sun) Napa Valley Marathon

Mar. 21, 2010 (Sun) Los Angeles Marathon

Apr 23-34 (Fri-Sat) Ragnar Relay L.A. (Santa Barbara to Dana Point)

OK, so I have to get my credit card out and start registering for some of these. And tomorrow I’m going to have to hunker down and start writing my training schedule for at least through November 2009. That is always so much work.

So, from no events to 9 events. Really, though, I’ve been thinking about most of these for a long time. Just hadn’t committed to the registration and written out my training plans. Working on it, working on it!

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First Swims in my New Wetsuit

Me on the left, Nina Twitter friend on the right, before Santa Monica Ocean Swim.

Me on the left & Nina (Twitter friend) on the right at Santa Monica Ocean Swim.

So I bought an xTerra Vortex 3 last Friday, June 26, 2009. And I was eager to try it out. Wanted to make sure it fit properly and was easy to move around and swim in it. So I planned to go to Huntington State Beach on Monday and get in a short ocean swim.

The original plan was to hit the beach before noon, short swim, picnic lunch with Jenny on the beach, play and relaxation time before heading home. Unfortunately, due to a comedy of errors, we didn’t actually get to Huntington until 3 PM. I talked to the Life Guard briefly, put my wetsuit on, and ventured out.

In watching the surf before I suited up, the breakers hadn’t looked too large to me. So about 20 minutes later I was wading into the surf. Life guard had said water temp was 62˚. It didn’t feel cold to me at all, especially with the suit on. Waves still looked ok, and I proceeded out to my chest. I felt the cold water coming through the suit at the zipper on the back. Just interesting, not a problem. Kept going and got out past most of the breakers. But there was one row left to get past, and they seemed pretty big. I was not comfy with it. I decided to go back in and try ocean swimming in my suit another day.

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In Which Sheila Brings Home a Wetsuit for Keeps

At Moonlight Beach in Encinitas after Wetsuit Purchase 


Jenny at Moonlight Beach in Encinitas after Wetsuit Purchase

So I’ve been going back and forth over the whole wetsuit thing for a while now. To buy one or not? Finally decided to buy one. Then which one to buy? And how to buy? Or to rent? 

Basically, I plan to do enough tris that rental costs would add up quickly and be more than a purchase price. Plus I want to have the suit available to me for practice and to become comfortable in it. And even though I have a few friends who’ve done a number of tris with no suit, I have so many people encouraging me to get one not just for warmth, but for bouyancy as well, that I decided to go ahead and buy.

Early in June someone on Twitter posted a sale link to xTerraWetsuits. Half price deal on some of their popular, top-of-the-line suits (sale ends June 29, 2009 but Read the rest of this entry »


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