Triathlon Magazine Canada - - SWIM BIKE RUN TRANSITION -


TO­TAL SET 4,000 ME­TRES strong 1' (10 sec­onds rest) (one minute Fo­cus on faster arm turnover with each set. I say it of­ten but it bears re­peat­ing: bor­ing train­ing makes good ath­letes.

An­other three of my favourite fulld­is­tance train­ing ses­sions: 10 x 400 m, 20 x 200 m, 40 x 100 m.

With rolling starts be­com­ing de rigueur in full-dis­tance rac­ing, start­ing the swim with two to three min­utes of thresh­old swim­ming to get in the right pack is not nec­es­sary. It’s im­por­tant to still have a bit of “nytro but­ton” so you can bridge gaps (or cre­ate some), but hit­ting it at the gun is be­com­ing a thing of the past. On the oc­ca­sion where you find your­self in mass start may­hem then, un­less you’re swim­ming un­der 57 min­utes, put your head down and swim. There will be plenty of oth­ers to key off. Fol­low the bub­bles and set­tle into an ef­fort you’ve worked on in train­ing.

Once the de­ci­sion to step up and dou­ble down on your race dis­tance has been made, it’s im­per­a­tive you rec­og­nize the first goal is not to swim the 3.8 km fast, but to swim it strong. Start the day off on the right foot and you’ll find your legs on the bike all the quicker.

Clint Lien is the head coach of Vic­to­ria’s Mer­cury Ris­ing Triathlon mer­curyris­ing­

THE COM­PANY THAT led the way when it came to di­rect-to-con­sumer wet­suits, Xterra has been a main­stay in the sport for years. The top of the line Vec­tor Pro of­fers lots of flex­i­bil­ity and speed at a dis­counted price – the MSRP is US$600, but this suit is avail­able to Cana­di­ans for half that price. Xterra of­fers a $59 ship­ping pack­age that cov­ers cus­toms and du­ties, which is a log­i­cal op­tion un­less you can have the suit sent to a U.S. ad­dress.

The front of the suit uses 5 mm thick neo­prene to en­sure you’ll get nice and high in the wa­ter, while the back uses 3 mm rub­ber to pro­vide lots of flex­i­bil­ity and stretch. Anatom­i­cally cor­rect arms and shoul­der pan­els (all 1.5 mm thick) en­sure you have lots of range of mo­tion for your swim stroke, while the low-pro­file col­lar adds to the com­fort. The triple layer of glue and dou­ble blind stitch­ing en­sures the suit will re­main both durable and keep wa­ter out.

You get a lot of suit for the price of the Vec­tor Pro. While you don’t get to try one on in a store, Xterra has a very di­alled in fit­ting sys­tem on­line, so you shouldn’t have any is­sues find­ing the right-sized suit. There’s a size guar­an­tee and a 30-day money back guar­an­tee, too.—km

Warm-up choice Build kick build band only @ 10" kick build as 25 easy/25 fast @ 10" pull buoy/pad­dles @ 10" yel­low (large) pad­dles pull buoy/pad­dles @ 10" green (medium) pad­dles pull buoy/pad­dles @ 10" red (small) pad­dles no gear @ 10" strong 1'...

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