- Morning, Trainiacs, it's day two
of the Trainiac Mini Camp, and I'm making 'em work.
We're talking swimming.
There's some good lessons we can learn here.
(upbeat electronic music)
This guy might not know it,
but he is gonna be one hell of a swimmer.
Look at this alignment.
He's bang on.
Back of your head, butt cheeks are out of the water,
heels are just out of the water.
Your arms are perfect down there.
Your kick is a little bit wide.
But here's something that I want you to look at.
Look at that.
That's straight, and you keep that pretty well.
So we'll go there.
A little bit curved.
- Yeah.
- I think you're just worried about, I gotta get air.
I gotta get to the air, I gotta get to the air.
And you know what, when you put a snorkel on,
that goes away completely, 100%, it goes away.
It's all about, you're worried about getting to the air.
The really good stuff, your head position in the water.
Really good, right there.
Just cutting through, like, that looks pro.
That looks really professional.
Look how far back you got that hand going.
- Yeah.
- You got that, this long, outstretch.
You got a really nice extension, you're way out there.
So you start it really well.
- Yeah.
- But I think you start sinking,
because people wanna push down, to get their head up.
- And head out.
- So you're trying to get your head up to get to the air.
I really think everything, like, look at that.
Holy smokes, man.
- Yeah, that is good.
- That's so good.
Everything comes from you wanting to get air.
Not being comfortable in the water.
And we look at how long you had to take at the end,
because you were out of breath.
20 seconds here.
- Is that me catching my breath?
- Yeah, you're catching your breath.
So it means that your breathing really hard,
you're hyperventilating.
We're at 30 seconds, when it was only about five,
when you had the snorkel and the fins.
That's perfect, you got really nice reach.
- Kinda winged that.
- Yeah, it's like you're firing your arm into the water.
It looks really good.
You would benefit from snorkel and band work.
But here, you see, you start off coming off the wall,
basically horizontal.
Your butt's nice, close to the surface of the water.
Take a few strokes, you start freaking out.
And watch how much lower your feet get.
They just slowly go lower, and lower, and lower,
- There they go.
and lower, to the point that they are.
And a lot of that is from people tensing up their body.
Oh, oh, oh, I don't like where this is going,
I don't like where this is going.
And I can see, when you're kicking on your back,
that that's what happens.
You get one splash in the face,
and you go a little bit lower.
And then you get another splash in your face,
and then you go a little bit lower,
instead of just trusting it and relaxing.
And the more you relax, the more you're just gonna float up.
Not a ton of bubbles.
Most of the bubbles are coming from
your head just going into the water.
And then there, boom, you see, not a lot of bubbles,
not a lot of bubbles, oh, I'm gonna take a breath.
(exhales sharply)
So you're holding your breath,
until you go and take a breath.
So you're never gonna be able to get rid of all that oxygen.
- Yeah.
- Yeah, so you're trying to go.
(exhales and inhales sharply)
Instead of.
(exhales and inhales slowly)
That's why that sink down drill is.
- Yeah, I actually feel like that's how you should breathe.
(upbeat electronic music)
Your body position here, Dave, is really, really good.
That head position is good.
Water line is halfway through your head.
You want head, butt cheeks, heels coming outta the water.
When you kick, the fin goes vertical.
So you're creating drag way, way better.
That little kick is about all you need, Dave.
I wanna start with the overhead.
Because that's the biggest issue for you.
Tower 26, Jerry Rodriguez,
taughtness, alignment, propulsion.
Taughtness and alignment, together, are you straight,
and staying within that channel, with your body?
Or are you wiggling around?
Are you wiggling out of it?
Is your body going in a banana shape that way?
Or a banana shape that way?
You wanna be a log, a kaiak in the water, not a pool noodle.
You can see, there, that, already, you got that.
And as we go, and you see certain areas here,
like right there, it's gonna create drag.
Because that, right there, is your frontal area.
That's your frontal area and it's going outside of that.
So it's creating drag, and you're not stiff.
You wanna be dead straight, all the way across.
The fix for that is simple.
I wouldn't even really do drills.
All I would do is follow the workouts,
and never miss a set that says snorkel band pull.
That stuff is going to be immense for you.
- Okay.
- The good news, like I say, is this is something
that's super, super common, with just about every triathlete
that starts swimming as an adult.
Because, all of a sudden, you get in the water,
where 92% of your body weight is displaced.
And you don't know how to be firm.
You don't have gravity working against you, to stay firm.
So, because you got no weight keeping you tight,
you've got nothing keeping you nice and solid, like that.
So this is totally normal.
This, here, phenomenal.
Going down, underneath the surface of the water,
about a foot and a half, having that nice line right there,
this is gonna be really, really hard for you to do.
It's hard for everyone.
But, in a perfect world, drawing a straight line,
from your shoulders to your fingertips,
we wanna have your elbow a little more like that.
- Yeah.
- That's tough, really tough.
I wouldn't worry about it too terribly much.
You're pretty close.
As long as that elbow isn't coming back here, and up,
you're pretty close, so, there's nothing there
that I would be really worried about.
That's good, your butt cheeks, here, the back of your head,
touching the surface of the water, good.
Your legs do sink a little bit.
Again, that's pretty normal.
So you can see that the butt cheeks are there.
And the legs are going down.
Again, snorkel band pull, focusing on having those heels
nice up close to the surface of the water.
But there's nothing really in that catch,
and that arm pull that I would be worried about.
You're finishing way back here, that's good.
That's something that I struggle with.
I finish up here, at my hip bone.
You're getting a nice big pull.
If anything, if you wanna fuss about it,
yeah, you can put that hand a little bit further down.
And how you work on that is by doing a drill
at the start of the swim, 25 drill, 25 swim.
And tuck that elbow in, and just go like this.
So you feel that tricep. - Tricep.
Cool.
- Yeah, and you're not even taking a stroke.
You're just pushing and feeling that tricep pop.
- Okay, awesome.
- The reason we're doing a max heart rate test,
and not an FTP test, is because yesterday
was a bit of a big day.
When you travel, you might not yet have the legs in you
to do an FTP test.
But you can always get your heart rate up.
You're at four and a half, right now.
And then we're gonna bring your heart rate up a little bit.
Just kinda open it up.
Then we're gonna let you settle in.
(upbeat electronic music)
Alright, pick it up for ten.
Three, two, one.
Settle in.
I wanna max effort here.
Good grief, Winnipeg, you did not want to agree
with the weather, this weekend.
Not ideal for a training camp.
Winnipeg is not showing its best foot, no, no, no.
How about that little pain session that we put together.
Who's jealous of Ben and Dave?
So what we did there today was,
they traveled, both, Thursday, it's Saturday right now.
Yesterday was a bit of a bear of a day to start with.
We went for that easy 70K ride,
that there was still some effort into it.
We went out on the track,
which tends to beat people up a little bit.
So we started off this morning with a recovery swim.
Going just for an hour but, like, long, smooth swimming.
Throw the fins on, which facilitates a fair bit of recovery.
It just kinda works out all those kinks.
And Dave and Ben were saying that, after the swim,
they felt good.
Whereas, in the morning, when they woke up,
they were like, oh, my god, I hate Taren, not a cool dude.
Did not enjoy that.
But, at the end of the swim, they were all good.
Then we came in here, took all that footage,
that we put together while we were swimming,
and we analyzed it.
Ben is gonna be one hell of a swimmer.
Dave is a typical triathlete, not aware of his body,
he's gotta develop that body awareness.
And he's gonna, because, just in the last six weeks,
he had a swim smooth lesson, six weeks ago,
that they worked on his breathing pattern.
I didn't see anything at all, but his breathing pattern.
The guy's a good athlete, he's gonna get good.
And then, just now, we put him through this suffer fest,
doing a max heart rate test.
Because I could go and punish everyone.
Every single workout, and just pound them into oblivion,
do the workouts with them, and make them keep up with me.
And send them home walking funny.
But that's not really gonna make you a better athlete,
for the next three months, the next three years.
What is gonna make you a better athlete,
is being able to go home and have things
that you can apply, that you learned here.
And you can only do that, this well,
when we're in person for four days straight.
I can punish you from a distance.
But here, going through this testing protocol,
and then we worked out the zones, their training zones,
and I explained how much training should be in zone one.
How much should be in zone two,
how much should be in zone four, and zone five,
how little should be in zone three, and then why.
I showed them all the workouts that we've done,
and why all of those workouts are designed the way they are.
And when it says zone one, zone two,
why it says zone one and zone two, why it says zone five.
Because all those workouts, it's all done for you.
Once you do the heart rate test, like they did,
now they know why they're doing what they're doing.
So there you go, Trainiacs, that is day two
of the Trainiac, Kickstarter, backer, little mini camp
that we've put together here.
Thank you to Dave, thank you to Ben for giving it their all
in that heart rate test.
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That was sadist, woo, ha!
Later, Trainiacs.
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