Aloha Kona

Hello again!

I’m back, though don’t know for how long or how consistently I’ll post. To get going again, I thought I’d share an opinion piece, after all, everyone has one!

So, Ironman has decided to host the postponed 2021 World Championships in St George, Utah, in May 2022, rather than Kailua Kona, Hawaii, which is the first race venue change since 1981. Considering the first ever Ironman race was in 1978, it’s fair to say that Kona is synonymous with Ironman and certainly since it became the global institution, brand, even lifestyle that it is today. The current plan is to host the 2022 World Championships back in Kona in October 2022, just six months after the Utah race.

Passions are running high and opinions are divided. Online feedback from professional athletes is uniformly positive. For them, the World Championship presents an opportunity to race against the best, on their best day and call themselves World Champion, regardless of race venue. For many others though, the idea of racing in Kona has been a lifelong dream, a labour of love and of blood, sweat and tears. Whether qualifying by placing highly in their age-group, or taking the long road of completing twelve full-distance Ironman races to be eligible for a Legacy spot, for some of them, doing all that to realise their dream, racing in St George, just doesn’t cut it.

The current plan is to race a female pro race on 6 October 2022 and a Male pro race on 8 October 2022, with age group racing somehow split between the two. This format was successfully trialled in the IM70.3 World Championships, held in South Africa 2018. Frankly, I’m surprised this hasn’t become the norm, given what a great showcase that format provided for both Male and Female competitors. For context, could you imagine having both men’s and women’s finals at Wimbledon at the same time, with coverage and commentary switching between the two? I’m going to declare that a point made for the split race format.

The main reason Ironman is splitting the race for October 2022, isn’t for more excellent race coverage however. It’s the sheer scale of the event. The number of deferrals from 2020 and 2021 events due to impacts of the global pandemic, mean there are likely to be more starters than ever before in the 2022 World Championships. Going back to 2019, when Kona was last run, the age group field was congested to the point of a group ride for many of the competitors, as maintaining the official non-drafting distance and legal overtaking moves were all but impossible. At the time and for several years prior, online commentary was highly critical of riders in packs emerging from T1, in search of their place on the hot asphalt.

With more and more Ironman races being held around the world each year, each of them offering qualifying spots, and an increasing number of athletes meeting the Legacy requirements, there are going to be more people racing in future years too. Splitting the male and female races is almost essential if the number of bikes are to fit into the transition area (which is restricted to the area of the pier that forms Kailua harbour). Even so, Kona has other limiting factors that make it a less than ideal location for the World Championship of a growing global sport.  The Kona residents and their elected representatives, love the Ironman event but nevertheless, need to put the safety of their vulnerable citizens first. While travel restrictions are being lifted, tracking and monitoring of infections, hospitalisations and deaths is likely to continue for some time.  It’s difficult to see how a decision led by data, will ever support inviting 2400 competitors and their supporters into their community, which suggests to me, that come decision time, the October 2022 race may again be postponed of cancelled.  Besides, Kona is a difficult place to get to logistically, and the number of hotel beds and vacation rentals is limited, driving accommodation costs to more than double the typical rate during Ironman week.  The cost of racing in Kona is beyond many age group racers, resulting in qualifying spots often rolling down to tenth or more, before finding an athlete with sufficient resources to race there.

The Solution? Move it!!

Many major sporting events, beginning with arguably the highest profile, the Olympics, rotate the host venue. The UCI world cycling championship moves from place to place and of course the prestigious Tour de France, while always finishing in Paris, changes its first stages to various cities and countries, to showcase the world’s greatest cycling event and make it more accessible for spectators.

We should not only look at St. George as a solution for the deferred 2021 race, but as a trial for all future Ironman World Championships.  I for one, look forward to Ironman World Championships, Nice, Busselton, or Port Elizabeth!

Don’t agree? Happy to hear your thoughts.

Paul 

GI Tri Coach

Weekly Swim Session Plan 10 December 2019 – Session Plan 202

Download and print this session plan here: session plan 202

Over Winter months, it’s easy to fall into the short-rep trap and the thought of swimming longer reps becomes daunting.  Let’s keep the endurance up this week, by introducing longer reps at an easy pace.

Warm Up:

3 x 100m, the first easy, the second, steady, third hard. Take 20s rest between each.

Technical set:

4 x 25m kick with board

4 x 50m as doggy paddle up, swim back

Main set:

4 x 300m / 400m / 500m / 600m (depending on your current fitness / ability level) 60’ rest in between

Warm down:

100m – 200m   Easy to very easy

Total Volume:

1900m – 3200m

Coaching Points:

Take the main set easy, if you know your CSS pace, swim 10s/100m slower than that.

Weekly Swim Session Plan 3 December 2019 – Plan 201

Download and print this session plan here: session plan 201

This week, we have a short technical session, focusing on the all-important catch-pull combination that generates 80% of the swimmer’s propulsion.

Warm Up:

2 x 100m, the first easy, the second, steady.

Technical set:

4 x 50m as sculling going up, swim back

6 x 50m as doggy paddle up, swim back

Main set:

10 – 16 X 50m repetitions (Rest 10-20s rest, depending upon fitness / ability)

Warm down:

100m – 200m   Easy to very easy

Total Volume:

1300m – 1700m

Coaching Points:

See Paul Newsome’s doggy paddle demonstration in the video below.

Set out at a fairly relaxed pace on your 50m reps and gradually build into your session.

Weekly Swim Session Plan 12 November 2019 – Session Plan 200

Download and print the session plan here: session plan 200

This week, we work on endurance with 200m reps, and a nod to the 200^th Swim session plan!

Warm Up:

2 x 100m, the first easy, the second, steady.

Technical set:

200m doggy paddle up, swim back

Main set:

6 – 10 X 200m repetitions (Rest 20s – 60s depending upon fitness / ability)

Warm down:

100m – 200m   Easy to very easy

Total Volume:

1700m – 2600m

Coaching Points:

See Paul Newsome’s doggy paddle demonstration in the video below.

Set out at a fairly relaxed pace on your 200m reps and gradually build into your session.  Success might be similar times for every 200m repetition, rather than starting fast and fading toward the end.

Weekly Swim Session Plan 29 October 2019 – Session Plan 199

Download and print this session plan here: session plan 199

This week, we are keeping it simple, stupid.  Back to volume to help build some endurance, with the simplest of session designs, using the rest interval as the variable between novice swimmers and the more experienced / capable.

Warm Up:

2 x 100m, the first easy, the second, steady.

Technical set:

100m kick with, or without kickboard 4 x 25m

Main set:

100m repetitions (Rest 10s – 30s depending upon fitness / ability)

Warm down:

100m – 200m   Easy to very easy

Total Volume:

1800m – 3500m

Coaching Points:

During the kicking drill, keep the legs relatively straight and kick from the hips, engaging glutes and hip flexors.

Time your 100s and track your pace throughout the session. As with any endurance swim, don’t go out too hard, or the latter part of the session will become extremely tough.  Observe the selected rest period and remain consistent throughout.

Weekly Swim Session Plan 22 October 2019 – Plan 198

Download and print the session plan here: session plan 198

This week, we’ll work on front of the stroke, ensuring a high elbow catch is achieved.  Locating the elbow near the water’s surface, during the catch, is a great way to assure an effective pull, leading to better propulsion and more swim speed.  Who doesn’t want that?

Warm Up:

2 x 100m, the first easy, the second, building in effort.

Technical set:

2 x 50m kick with, or without kickboard

4 x 50m 1 finger drill going up, full hand swimming coming back (feel the pressure on your palm)

4 x 50m long doggy paddle going up the pool, swim back (visually check for a high elbow catch)

Main set:

15-20 x 50m, swimming with moderate effort but focusing on maintaining a high elbow catch

Warm down:

100m – 200m   Easy to very easy

Total Volume:

1550m – 1900m

Coaching Points:

Don’t rush the drills, or the main set. Feel how your hand resists the water, creating a lever against which you can pull yourself through the water.  Visually check that the elbow stays high and perhaps use the notion that your elbows ‘float’ to the surface, before pulling.

Let’s see what Dave Scott has to say about what he calls a “high elbow set”:

 

Weekly Swim Session Plan 15 October 2019 – Plan 197

Download and print this session plan here: session plan 197

The recovery pathway is the part of the stroke that is seen first by most other swimmers.  While there are many possible variants, setting your arm for hand entry and catch is essential for underwater success.

Warm Up:

200m as 100m easy pace, 100m building pace

Technical set:

4 x 50m, as super-slow swimming (pause in the rotated position, just before hand entry)

2 x 50m easy swimming, focusing on good body rotation but holding balance (don’t over-rotate)

4 x 50m as finger-trail drill going up the pool, swim back ensuring the recovering arm is relaxed and entering directly in front of the shoulder

Main set:

4 – 8 x 100m maintain focus on body rotation and a relaxed arm recovery

Warm down:

200m easy – feel how easily you’re moving through the water.

Total Volume:

1300 – 1700m

Coaching Points:

If you’re too flat on the water, you’ll be unable to recover your arm effectively.  Opening up the body rotation to both left and right, whether breathing, or not, to around 45° will free your shoulder and allow an effective arm recovery.

Think about lifting your elbow and pushing it forward, allowing the forearm to follow, rather than reaching with your hand – this may help prevent centerline crossing.

Watch what Dave Scott says in this instructional video:

Weekly Swim Session Plan 8 October 2019 Plan 196

Download and print this Session plan here: session plan 196

Having set up an effective catch over the last couple of weeks, this week, we’ll shift our focus back, through the stroke cycle, to the pull pathway. This is a really short session, allowing you to really focus on what’s happening under the water. We’ll support the technical set with more great advice from 6 X Ironman World Champion – The Man – Dave Scott.

Warm Up:

200m easy pace

Technical set:

3 x 50m long doggy paddle going up the pool, swim back (review coaching points for hand position)

3 x 50m easy swimming, implementing the pull pathway practiced during the drill

3 x 50m with technique paddles, or 1-finger drill going up the pool, swim back

Main set:

4 – 8 x 100m maintain focus on a straight pull pathway and correct hand alignment

Warm down:

200m easy – feel how easily you’re moving through the water.

Total Volume:

1250 – 1650m

Coaching Points:

During doggy paddle and freestyle, set the catch with a high elbow, keep the hand and forearm neutral, with fingertips pointing toward the bottom of the pool.  I particularly like Dave’s paint brush analogy – check it out.

Watch what Dave Scott says in this instructional video:

Weekly Swim Session Plan 1 October 2019 – Session 195

Download and print the session plan Here

This week, we are going to continue to focus on an effective catch, with more great advice from 6 X Ironman World Champion – The Man – Dave Scott.

Warm Up:

200m easy pace

Technical set:

4 x 50m Alternating arm half-pull with under water recovery (short doggy-paddle drill)

4 x 50m Alternating arm pull / push full stroke, keeping the elbow high in the water on the front of the stroke

4 x 50m 1-finger drill going up the pool, full hand when swimming back. Feel the resistance when the full hand is utilised – keep the elbow high at the front end.

Main set:

4 – 6 x 200m maintain focus on setting a high-elbow catch.  Initially, your stroke may feel slow and mechanical.  Try to maintain the high elbow catch but smooth out the stroke as the set progresses.

Warm down:

200m easy – feel how easily you’re moving through the water.

Total Volume:

1800 – 2200m

Coaching Points:

High elbow catch may feel strange at first, if you’re used to dropping your arm. Stick with it, it will be transformational for your swimming.

Watch what Dave Scott says in this instructional video:

Weekly Swim Session Plan 24 September 2019

Download and print this session plan 194 for poolside use Here

Last week, we began our off-season technique focus with hand entry and some great guidance from Dave Scott.  This week, we’ll follow the logical sequence through the stroke cycle and look at catch. Of such importance is a great catch, that we will spend more than one week, making improvements.

Warm Up:

100m easy pace, 100m Build pace

Technical set:

4 x 50m (with pull buoy) scull to halfway, swim to wall

6 x 50m ‘Quick catch’ drill, popping up the elbow and forming the catch quickly to remove the speed-killer for over-gliders, the dead-spot. (if you have never done quick catch drill before, search Dave Scott’s ‘top 3’ drills on You Tube for how to do it and the benefits it offers.

Main set:

3 – 5 x 200m occasionally bringing your focus onto the catch and ensuring that you’re attaining that quickly formed, high-elbow catch you practiced in the drills. Do remember to ‘swim’ though and not be too mechanical and deliberate during this part of the set.

Warm down:

200m easy – feel how easily you’re moving through the water.

Total Volume:

1400 – 1800m

Coaching Points:

An effective catch sets you up for an effective pull and faster swimming.  To catch effectively after hand entry, make sure to keep the finger-tips below the wrist and the wrist below the elbow.

Let’s see what Paul Newsome says about sculling in this instructional video: