Cafe Kissel

Early Season Tri Racing Tips

The local water temps are cooler than normal. I know that several
of us have races within the next two weeks.

Couple of tips for cold open water swimming:

1. Wear a wet suit. Pretty obvious, if you do not have one they
can be rented.
2. Purchase a neoprene swim cap to wear under your race cap. Or as
an alternate wear two swim caps (a thick silicone cap under your
race cap)
3. Swim warm-ups. If the water and air are cold it may be better
to warm-up for your swim by jogging on the beach. You should break
a sweat during this jog. Follow your jog by easy arm swings to
loosen up your shoulders.
4. If the air is cold, your feet may not warm up during the bike
ride. They may be numb during the start of the run. If you use Tri
Bike shoes wear socks and tape the vent holes on the bottom of your
shoes - this should help some.

Good Luck - Have Fun

March 4, 2008 Morning Workout

Rode Computrainer 1:32 - I did a course that I built.  I call it 10 - 5 minute climbs.  Ride went well.  I am going to try to incorporate more hill work into my riding over the next 2 weeks in preparation of Oceanside 70.3

No evening workout scheduled.  Zoe and Dylan have a swim tonight at Wyandotte, Wilson against Southgate.

If done early enough and I feel like it I may head to the YMCA for a couple thousand yards.

March 3, 2008 Evening Workout

Swam at Riverview with Bill S., Don F., Eddie M.,and Dereck W.

The boys were whipped from the West Bloomfield Masters Meet on Sunday.  They did not want to work to hard.

Swam 600 yard warm-up, Main Set 4x500 (7:30, 7:24, 7:22, 7:10), 500 yard cool down.

March 3, 2008 Morning Work-out

Yesterday (Sunday) I did an Olympic distance simulation - sort of.  Swam 2600 at Flat Rock Recreation Center than did a brick on Computrainer and Treadmill.  Bike ride was Honolulu Triathlon simulation 24.79 miles.  5 lap course with hills (82 Minutes).  Immediatly followed by a race pace treadmill workout - 7.51 miles at 1% incline (60 Minutes with cool down).  I did the 10k in 43 minutes.

Today - No work-out scheduled.  I did an easy recovery run on the treadmill, 7.03 miles in 70 minutes this included a 1.5 mile walk warm-up and a 1 mile walk cool down.

Swim scheduled tonight at Riverview with the Masters team.