More Adventures with Kim

To check out our art click on the picture.

Carpe Diem's First Poll

You may not have noticed that in the upper right hand corner there is poll posing the question are you doing PCT? See it now? It kind of blends in.

Anyway, be a sport and take the three seconds it will take you to fill in a bubble and submit your answer. I haven't gotten any feedback yet so I am left to believe that I'm in this alone! I'd so love to have a handful of people to train with. A big gaggle would be better, but I don't want to get greedy.

Not the brightest crayon....

You have to read this article from the Orange County Register. You will laugh. Or, at lest you should. Stupidity is hilarious. Annoying, yes, but also hilarious.

Our Training Schedule

The training schedule is given in a Monday through Sunday format with Mondays off. It goes for twelve weeks, beginning TODAY and includes two recovery weeks and a taper week leading up to the race on Sunday September 7th. This schedule is not intended to be set in stone, obviously, but to be used as a guideline.

If you work a 24 hour car or have classes all day, swimming may not be an option for you on those days. Instead, juggle your workouts to suit your needs. For example, I will be using Sunday as my recovery day and so I will swim Monday and so on.

Traditionally, workouts repeat in a swim-bike-run pattern since that is how the races proceed. Plus, a swim workout the day after a hard run is pretty nice. But, there is no reason why you have to always stick to that order if it doesn't work for you.

The most important thing when training for any event is CONSISTENCY, and to be consistent you must have a schedule that works for you, and that you enjoy.

Here is the training schedule, and it can also be found on the right under FYI.

Roll Call!

Okay, so training officially begins tomorrow. Who's with me? If you plan on training for and/or completing the PCT, please leave a comment here or shoot me an email.

Holly's Top Ten

I know it's only been about a week since I put up posters at the stations, and although I have heard a few people express interest, no one has really committed to training for the Pacific Coast Triathlon (that I know of). This post is not to try to coerce you into doing something you don't want to do. But, if you are even remotely interested, I am hoping to talk you into giving it a try, at least the training part.

Here are the top ten reasons I think you SHOULD give it a TRI:

1. Cross training is an excellent way to get in shape fast.

2. Already in shape? It'll help prevent injury by conditioning different muscle groups. And, because you are using different muscle groups it will allow you to work harder more often so you can take your work outs to the next level.

3. Do something different. It'll help prevent burn out.

4. Bragging rights

5. Challenge = Motivation

6. Training with other people is fun (even if we don't physically train together).

7. It'll give you an excuse to spend time outside and in the water this summer.

8. Competition

9. Regular exercise increases energy, improves mood, clears you mind and helps you sleep. What more do you want?

10. Hey, I did it. So can you! Trust me. And it is completely worth it.

Pacific Coast Triathlon 2006

Pacific Coast Triathlon 2007

FREE Open Water Swim Clinic

I repeat: FREE. This is a great opportunity for anyone interested in doing a triathlon. Learn what you need to know about open water swimming and get a personalized analysis of your swim. I will be there so if you register let me know!

FREE Open Water Swim Clinic
Saturnday, June 21st, 8 am
Belmont Veterans Memorial Pier in Long Beach

The clinic begins at 8:00am and will run until 9:30am. This clinic will be both in and out of the water, so come prepared to swim.

Click here to register for the FREE clinic.

The Swim clinic will be hosted by Steven Munatones (www.10Kswim.com), a USA Swimming National Team open water coach, the 1982 world open water swimming champion and an inductee in the International Marathon Swimming Hall of Fame who started his own swimming career in the waters of Naples Island.
The FREE Open Water Swim clinic is open to people of all ages, backgrounds and abilities. The clinic will provide a wealth of information for those who want to try something new and for those who want to enhance their competitiveness for the Pacific Open Water Challenge and other open water races or triathlons.

Steven will cover the key elements of open water racing, including The Start, Navigation in Open Water, Race Strategies, Feeding (including Gel Pack Placement and Preparation), Buoy Turns and The Finish. In-the-water demonstrations of all elements will be explained. Free samples of the latest nutrition option for endurance athletes, will be offered to all participants.

Each participant will also receive a free Individual Swim Analysis Report - that is the same kind of report that America's Olympic open water athletes receive.

Who Says Stats Can't be Fun?

I came across this site called Understanding USA that gives a lot of interesting statistics on Americans' lifestyles and culture. Pretty neat stuff.

What's in a Name?

Does anyone have any ideas for a name for our club? We could do something work related, like "The Fierce 1s", or something completely different like "TRIumph the Insult Comic EMTs," or whatever.

Suggestions? Leave me some feedback! We'll have a vote.

Official Welcome

This is the unofficial Medic-1 triathlon club site, hosted by myself, the one and only H-Money (big ups to Killa-K for christening me).

Okay, but seriously. The purpose of this blog is to give you the information you need to help you train for and complete a sprint distance triathlon. It will also enable you to give me feedback about what you like, don't like, what you want to see more of, what you want less of, et cetera. Comments? Questions? You can contact me by leaving feedback to a post or emailing me directly.

I will try to post new info five or six days a week. Beginning June 16th, official day one of our training, the posts will most likely include the training schedule for the day as well as other pertinent information.

You can find links to the Pacific Coast Triathlon, our training schedule and other important sites in the right hand column.

As you may have noticed, I have already posted some information for those new to competitive swimming. For many people this is the leg of race that is the most intimidating or challenging. I am a swimmer, so you may feel like the information posted here is a bit unfairly skewed toward the water portion of the race. Sorry. I'll do my best to keep it balanced.

Enough for now. Don't forget to check back here for updates!

Wow, Free Books?

Think it's too good to be true? Think again. WOWIO!

Swimming Turns

On race day the only turn you have to worry about is rounding the last buoy. However, swimming laps in the pool while training for the race is another story. Each time you come to the wall you will need to do one of two turns. The open turn is easy to master but slow. The flip turn is faster but takes some practice.

To do an open turn approach the wall, reach out with your leading hand, swivel your feet toward the wall while your head moves toward the lane (trailing arm is now leading arm), push off the wall with your feet.

The first thirty seconds of this video show the open turn well (they call it "One Hand Side Turn").



If you decide to use flip turns don't use the wall when you first start practicing. Instead practice in the middle of the lane and simply go through the motions of the half somersault with a dolphin kick. Once you feel comfortable with that move to the wall. Here is a page that gives detailed instructions with pictures. And below is a video that does a great job of breaking down the flip turn.

Swimming Drills

For those new to competitive swimming, drills are modifications to the freestyle stroke which help you hone your technique and become a more efficient swimmer. Most swimming regimens, including the one we are using from Runner's World, incorporate drills into their training routines.

The following are instructions for some common drills, and there is also a link to a short two minute instructional video.

Catch-up: Swum like regular freestyle, except one arm is stationary, always extended forward (front arm), pointing towards the destination, while the other arm performs the stroke (working arm). When the working arm moves forward and "catches-up" with the stationary arm, they change places. Purpose: improve long stroke and long body position (be streamline).

Fingertip Drag: Swum like regular freestyle, except your fingertips never leave the water as your arm moves forward during the stroke recovery (bringing your arm from your hip to the front). Drag your fingers forward through the water, slightly off to the side of your body. Purpose: practice keeping your elbows bent and high during recovery (NO STRAIGHT ARMS!).

10/10: This looks like regular freestyle in very slow-motion. One arm is extended forward, pointing towards your destination (front hand). The other is backwards, pointing towards where you just left (back hand), with the arm resting against the edge of your body, hand by your hip. You should be on your side, with the back hand side of your body up, the front hand side of your body down (towards the bottom of the pool).Take 10 kicks, then stroke, so that your body rolls and your hands switch places. Repeat every ten kicks. Purpose: practice good body roll (really swim on your side).

Fist: Swum like regular freestyle, except you hold both of your hands in a fist while stroking. When you are clenched, you should press on the water with the inside (palm side) of your forearm - think of the lower arm, from elbow to wrist, as an extension of your hand. When you unclench your hand, you should notice a difference in pressure on your hand (your hand should feel like a paddle) - use this feeling to keep your hand holding water as you move through your pull pattern. Purpose: get a feel for the water and how to maximize pull through it.

One-arm: Swum like regular freestyle, except only one arm is moving. Keep one arm stationary, either forward (front hand) or backwards, against your side (back hand). The moving hand works for one lap, then switches for the next lap. Be sure to practice this drill with the stationary arm in both positions. Purpose: focus on improving one arm at a time.

Watch the video.

I Made it to the Top

Sergei, my dad, my little sister Alex and I all went to Yosemite this weekend to hike Half Dome. It was my second and a half time (the half time was when my dad and I got to the saddle and he chickened out, though he doesn't remember this-- in his defense he has made it to the top twice since then).

Why Not Tri?

Welcome to the first TRI post at Carpe Diem. This is where I will be posting work out schedules, links to helpful sites, information regarding group workouts, etc. I will try to keep posts short and concise, but anyone who has had to read one of my narratives knows that it is going to be really hard for me.

First of, what is a triathlon? Briefly, it is a race that involves swimming, cycling and running (generally in that order). There are different lengths ranging from sprint to Olympic to Ironman. I will be focusing mainly on the sprint distance which is roughly a half mile swim, 12 miles on your bike and a 3 mile run. This is so do-able that if you even think you might be interested I encourage you to give it a try. Trust me, I have done two, and I am no Ironman.

There is a great SPRINT tri in beautiful Crystal Cove on Sunday, September 7th. That gives us a little more than twelve weeks of training which should be plenty to get us there. The race is called the Pacific Coast Triathlon and it has a special division for fire/EMS/PD/military. Click here to visit PCT's site.

If you are interested in participating but are put off by one or more of the activities, consider putting together a relay team and focusing instead on what you are best at, be it swimming, cycling or running.

And finally, here is a link to the schedule. Week One starts June 16th, so get ready!!

Reach and Pull: Proper Freestyle Technique

Many new triathletes find swimming to be either the most challenging or the most intimidating leg of the race, but it doesn't have to be. Swimming is all about technique. In order to maximize efficiency and economy in the water good technique is a must. If you are new to competitive swimming forget speed and instead focus on the following:


The five elements of proper freestyle technique

1. Body Position. The optimal body position is to float high in the water, as this minimizes drag. Beginners tend to allow their hips and legs to sink. To avoid this error, concentrate on pushing your chest toward the bottom of the pool. This will naturally cause your hips and legs to rise.
2. Rotation. By rotating your body from side to side with each stroke, you can slice through the water with less drag. As you extend your leading arm ahead of you, rotate your body from the hips about 60 degrees toward the opposite side (as though you're plucking an item off a high shelf). Keep your neck and head neutral.
3. Arm Cycle. Your leading hand should enter the water about a foot in front of your shoulder. Once you've reached full extension with your leading arm, rotate your shoulder and elbow so that your hand and forearm form a single "paddle" that pulls back toward your feet. Your hand should exit the water next to your upper thigh. Your arms are always at opposite points of the arm cycle, so when one hand is entering the water, the other is leaving it.
4. Kick. Kicking too hard creates more drag than it does propulsion, so swim with a tight, "flicking" kick that uses minimal energy. "Imagine you're kicking a soccer ball gently with the top of your foot," says Roch Frey, who coaches triathletes through multisports.com. Kick twice with each leg for each stroke.
5. Breathing. Turn your head to the side and inhale when your leading arm hits full extension, then turn your head toward the bottom of the pool and exhale. Inhale on one side every second or fourth stroke, or on alternating sides every third stroke.

Still in the dark? Check out this three minute video:



Click here to see more. And more.

I also recommend enrolling in an open water swim clinic before the race, even if you are a strong swimmer. I did one before my first triathlon because I was nervous about swimming in the ocean and it made me much more confident in my abilities, plus it was great practice. Here is a link to the official PCT clinic (the one I took).