Monday
After work it was time for biking indoors. Have had problems with rash on my front thighs when I started with using trishorts. Felt that I needed to buy bike shorts and still got rash. Have heard that you are not going to have any underwear under and found out due to the friction. So tonite I had saddle soap and no underwear and no rash 🙂
Q – 60 min Distance
Warm up: 10 minutes Zone 2
Technique:
20s let go of the handlebars and straight back
40s Rest
20s let go of the handlebars and straight back
40s Rest
20s let go of the handlebars and straight back
40s Rest
20s let go of the handlebars and straight back
40s Rest
20s let go of the handlebars and and straight back
Main set:
15 min Zone 4/5
30s high cadence approx 110
6 min Zone 2
30s high cadence approx 110
15 min Zone 4/5
30s high cadence approx 110
6 min Zone 2
30s high cadence approx 110
Cool down: 15 min Zone 2
The bike sensor did work tonite 🙂
Q – 45 min Muscle Endurance
Warm up: 10 min Zone 2
Main set:
3 min Zone 3
30s rest
2 min Zone 4
30s rest
1 min Zone 4
30s rest
3 min Zone 3
30s rest
2 min Zone 4
30s rest
1 min Zone 4
30s rest
3 min Zone 3
30s rest
2 min Zone 4
30s rest
1 min Zone 4
30s rest
Cool down: 15 min Zone 2
Training on a LifeLine Turbo Trainer
Feels like I am getting stronger and stronger in my legs. Thought that the bike shop was open til 2 pm Saturday but turned out it closed at 1 pm, was 8 minutes late so I need to buy another saddle another day this week. Need to have a more comfortable saddle to be able to ride more aggressively.
Tuesday
Crawl class with Mikaela
Before work on Tuesday in May I am participating in a crawl class.
Friday when I had my crawl coaching we focused on breathing a lot and finally I got it. What a relief. Still needs some work.
I told Mikaela that I was very stressed last week when it was crawl class but am calmer today.
We started with warm up where I tested to do kicking with streamline and my head under water and then did some crawling.
We had some breathing exercises and some crawl technique.
First two were tough. FIrst one we had our hands to the side and kicked and then we had one hand in front of the head and did the same thing.
Also did the kicking with kickboard 1-4 and then also used the buoy.
She loves to make us who need some more work to do Tarzan which is very tough, sort of crawling but the head above water.
Then we did some regular crawling where Mikaela told me it looked much better. Some gasping for air and some water in my mouth but could breath more.
Wednesday
Crawl training on my own
Distance 60 min
I was focusing on breathing, rotation and keeping my head under water.
Major improvement, managed to crawl 4x25m without gasping for air, not getting a lot of water into my lungs or nose 🙂
Such an incredible feeling when I feel that I am breathing correctly. Definately getting in the right direction.
Warm up
100m choice
Technique
Gliding with streamline keeping the head below the arms, kicking with feet
Gliding with streamline, the head below the arms, one crawl at a time rotating, arms in front
With yellow buoy, gliding with streamline, the head below the arms, crawl with rotation
With red buoy gliding with streamline, the head below the arms, crawl with rotation
With yellow buoy, start to crawl longer and longer, rotate with head
Without buoy, start to crawl longer and longer, rotate with head
Cool down:
Breaststroke with head under water breathing to the side.
Saturday
The original plan was to head up to Frostavallen and run my 17K trail run to see in what condition my right knee would be in. Next week the plan is to run the first time this year on Kullaberg but then my knee needs to be ok.
I got down to the train station and realized once again that it wouldn’t be any train to Höör, it would be bus and I just refused. Had a B-plan if the weather would be bad, like rain so I walked back home, tried to put on the new saddle on my bike but failed, headed to the pool and had crawl training for 1 hour. Practiced breathing and rotation.
Interesting that next to me was Triathlon South which had crawl training.
Was a bit crowded on the two lanes where I could be so I had to have longer rests from time to time to get space between me and the ones in front of me who did not crawl. Still needs to work on rotation because sometimes I am a bit sloppy and do not rotate enough or forget to get air but it feels that it is going better and better.
It was so fun to hear from a lady in the water that I was good, I am not but I am better than middle of April.
Then I biked home and could finally change to my new saddle
Q – 45 min Muscle Endurance
Warm up: 10 min Zone 2
Main set:
3 min Zone 3
30s rest
2 min Zone 4
30s rest
1 min Zone 4
30s rest
3 min Zone 3
30s rest
2 min Zone 4
30s rest
1 min Zone 4
30s rest
3 min Zone 3
30s rest
2 min Zone 4
30s rest
1 min Zone 4
30s rest
Cool down: 15 min Zone 2
Realized that I hadn’t tightened the saddle firmly so at the end the saddle moved down at the end, was not comfortable and then I leaned on one of the cushions that also moved so I had to tightened the saddle afterwards and also move back the cushion and tightened it as well. First time I have fixed anything on my bike.