Weekly Swim Session Plan 10 July 2018

Download and print this session plan here: session plan 178

Keeping your technique sharp through the entire swim requires drilling of the basics throughout the year. Today, we’ll rely on the top three drills suggested by 6 X Ironman World Champion Dave Scott, to focus on stroke timing, effective catch and a high-arm recovery, which can be useful in open water.  Be sure to watch the demo video in order to understand how to execute these drills properly.

Warm Up:

200m, easy

Technical set:

4 x 50m slow arm recovery

4 x 50m quick catch

4 x 50m high swingers

Main set:

4 – 6 x 400m (timed) – aim for good technique throughout and consistent times

Warm down:

200m – 400m     Easy to very easy

Total Volume:

2600m – 3600m

Coaching Points:

Don’t rush the execution of your drills.  Feel the difference the drills make to each part of your stroke and seek to replicate that during the 400m swim repetitions.

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Weekly Swim Session Plan 3 July 2018

With great weather in the UK over the last three weeks, all triathletes local to me have been making the most of open water swimming.  This week’s session aims to keep you sharp in the open water by pushing the pace over two quarter-distance swims, then a half-distance swim, aimed at Iron-distance athletes.  These volumes can be modified for athletes aiming for shorter race distances.

Warm Up:

Simple 50-100m warm-up to give yourself an all-over body-check, before you start your swim.

Technical set:

No Technical content this week

Main set:

600-900m timed at just above your normal race pace. 2 min rest

600-900m timed at just above your normal race pace (how did it compare to the first?) 2 min rest

1200-1800m holding the average pace between the two earlier efforts.

Warm down:

No warm down

Total Volume:

2400 – 3600m

Coaching Points:

Pushing your pace during endurance swims, rather than falling back into your comfortable zone 3 sweet spot, can really help to produce a race-day personal best.

If you tried this session – please post a comment and let everyone know how you got on!

The Keto Lounge – Which Foods Work?

 

When you begin to eat a lower carb diet, the importance of planning becomes particularly evident. It can be quite difficult to find low-carb meal choices away from home, though admittedly in larger cities, those options are becoming more readily available.

In order to plan, being aware of which foods to buy and keep in stock, then of course, how to combine them in a varied, interesting, flavoursome and nutritious way, is essential if you’re going to eat this way in the long term.

Decades of misinformation, mean its not always obvious which foods are appropriate for a healthy lifestyle, or even which might be low carb or keto.

I picked out some high and low lights in the video above but the food list in the link below may make surprising and interesting reading.

See the full list here from Real Meal Revolution:  The Green Amber and Red Lists 

While the list obviously isn’t comprehensive, it will give you a good idea of which foods to eat and which to avoid if you choose to cut down the amount of carbohydrate in your diet.

In future episodes, we’ll talk about how our bodies use carbohydrates and when, how much carbohydrate we might need and how they can be provided, even on a low carb diet, in order to lose weight.

We will also move onto some food preparation demonstrations in the kitchen (minimal cooking skill required), that will help keep you low carb, save time, be easy to prepare and use readily available ingredients.

If all that could help you lose weight, change body shape and begin to enjoy a more active lifestyle, would you want to try it?

Oh, I should reiterate, this information and ongoing support is FREE.  There’s no joining fee, ongoing subscription or product promotions that require you to buy anything at all.

If you know another person that might benefit from this free information and support, please share this WordPress blog with them and ask them to follow GI Tri Coach by adding their email address, in order to access the Keto Lounge each time its published.

Paul

GI Tri Coach

Welcome to the Keto Lounge – Why Put Food First?

 

Putting food first is really important to accomplishing a body mass goal.

Let’s first look at what I describe as the Current State:

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Exercise to lose weight – Experience little or no change – Food as a reward

Typically, a person might get off the sofa and go for a run.  Indeed, that’s actively encouraged by programs like “Couch to 5K”.  However, I believe there are problems with that approach that mean its unsustainable beyond the feeling of accomplishment on the day of the 5k event.  Here are the issues:

Running is difficult when you’re unfit and typically not enjoyable

Running is high impact, literally compounded when the runner is overweight or obese

Overweight runners, with weak connective tissue, unconditioned muscles and poor technique are susceptible to injury

Food is often used as reward, or compensation for having done a training session (quickly wiping out the energy deficit created by training)

The struggle, possible injury and absence of rapid change in body mass can become demotivating.

Now let’s look at Putting Food First:

image1

Eat natural foods to sustain your body – Lose excess body mass – Enjoy an active lifestyle

In this model, a change in diet to a lower carb, low carb or ketogenic diet (we’ll cover the differences and content of each in future Keto Lounge episodes), will promote a response  of reduced body mass relatively quickly and create corresponding feelings of accomplishment.

Enjoying tasty, nutritious food, without having to endure hunger pangs, or cravings, is sustainable (compared to low-fat, calorie controlled diets).

You can apply your new, lighter body in the active lifestyle of your choosing (it doesn’t have to be in Lycra!).

Keto Lounge isn’t just for triathletes, its for everyone.

Now, here is a challenge for you to try right away:

If you know someone who might benefit from a new approach, particularly someone who isn’t a triathlete, please share this blog, create awareness of the free support that Keto Lounge aims to provide and let’s see if one person at a time, we can not just swim against the tide but turn the tide entirely, to one of eating naturally and enjoying active lifestyles.

Paul

GI Tri Coach

 

 

 

 

 

Diet and Exercise – Who’s the Daddy?

 

 

To answer this question, I’m going to reference the Pareto Principle, perhaps better known as the 80:20 rule?

What does it mean?

Pereto discovered that 80% (of the population) is trivial and ineffective and the remaining 20% has an effect on all the outcomes in society.

More recently, it’s been remodelled to 80% of results come from 20% of your actions.

As a qualified triathlon coach, I’m going to make a clear but perhaps surprising statement.

“Your training efforts are the trivial 80%”

It really doesn’t matter, or certainly, nowhere near as much as some people would have you believe.

So, if training is trivial, what is the vital 20% that makes all the difference?

The answer is as simple as this:

Your food.

This isn’t new, or ground breaking.  Around 400BC, Hippocrates is credited with pronouncing “let food be thy medicine”

The cure to obesity isn’t running 50 miles a week, it’s eating real food, the right things, that your body can digest and utilise appropriately, based on your lifestyle.

With the challenges of marketing, mis-advice, broken government led guidelines, affordability, awareness and skill-set – the ability to cook fresh food, many people struggle to discover how to leverage this vital 20%.

Many of the obese and overweight people in society today find themselves eating the wrong foods, in the belief that those foods are good for them or might even help them lose weight.

Closer to reality, it’s actually good for Big Food, their margins, the pressure groups, lobbyists, paid policy makers and immense marketing campaigns that reiterate their message.

If you identify with the above and have been frustrated by ineffective diets in the past, follow this blog for simple solutions to these challenges.

Over the next weeks, we’ll discuss the reasons diets haven’t really worked for most people. Some basic terms to understand like Resting Metabolic Rate (RMR) and Total Daily Energy Expenditure (TDEE) (that will demonstrate just how trivial your training really is), the energy systems your body uses at different times throughout the day and how to provide it with the things it needs, when it needs them and how to avoid endless snacking and in fact, hardly ever feel hungry.

Once we have the plan laid out for you, perhaps most importantly, we’ll be sharing simple answers the questions:

What should I eat? and

How do I make it?

Yes, I know, it sounds too good to be true but don’t worry, the scepticism you’re feeling at the moment is in the context of almost 50 years of misinformation.

We’re swimming against the tide!

GI Tri Coached Triathlon’s vital 20% has arrived, a blend of Saturday Kitchen, with the demands of a ketogenic triathlon lifestyle:

Welcome to the Keto Lounge!

Paul

GI Tri Coach

Weekly Swim Training Plan 26 June 2018

Download and print this session plan here: session plan 176

During many of our technical sessions, we focus on the front-end of the stroke and creating propulsion.  This week, we look at body alignment and reducing the drag that slows the hard-won propulsion of your effective catch.

Warm Up:

200m, easy

Technical set:

2 x 50m kick with, or without board, ensuring glutes are engaged and the kick originates in the hips

4 x 50m, skating drill left, skating drill right up the pool, swim back freestyle.

4 x 50m, 6-3-6 up the pool, swim back freestyle

Main set:

6 – 10 x 200m focusing on balanced body rotation, engaged glutes, pointed toes

Warm down:

200m – 400m     Easy to very easy

Total Volume:

2300m – 3300m

Coaching Points:

Maintain focus throughout, using visualisation to see and then actualise a long, straight body position, with low-drag that slips through the water with each stroke.

Weekly Swim Session Plan 19 June 2018

Download and print this session plan here: session plan 175

A simple endurance session this week – over distance. If you’re an Ironman athlete, aim for a 5km set.  This is a solid session for seasoned athletes and a great confidence builder for novices, or athletes stepping up in distance.  Chose a session where you have ample time to complete your session (60 minutes will be too short).

Warm Up:

No warm up – just build into your reps

Technical set:

Technical focus is to aim for consistency or negative splitting your reps (depending on your goals and current level of fitness)

Main set:

3 – 5 x 1000m at target race pace 2 min rest in between each rep

Warm down:

No warm down

Total Volume:

3000 – 5000m

Coaching Points:

Use rhythm and technique checks to swim consistently through each rep and across reps.

The video has nothing at all to do with this session but I do like it. Hope you do too!