Multisport Clinic

Today i went to a multi sport clinic that was held at the Pella Swimming pool, It was sponsored by Sterling Physical Therapy In Pella and was taught by Tate Behning. The clinic was from 8-11. The first thing that we did was introduce ourselves so Tate could get an idea of what our experience was. It was basically a beginner group. There were a few people that had done multiple multiple tri's before.

I will just go over a few things that he said.

Three training zones.

1. Aerobic - Comfortable enough to talk. Your heart rate is below your target.

Swimming - Long sets 4 x 400's with a little rest in between,you can swim continuous however that can get boring.

Bike - 2 hour bike ride

running - Long runs 40+ minute runs. It does not matter how fast or slow as long as you do it.

2. Threshold - Mildly uncomfortable

Swimming - 10 x 100 10-15 second rest

Bike - Hour ride with 30 minute tempo riding

running - 15 Minutes tempo during 30-40 minute run.

3. V02 Max - Hurt - no more than 1 per week per discipline

Swimming - Broken 200's (50 hard 10 sec rest repeat)

Bike - 4 x 5 min rest 5 minutes

running - 400 repeats slow jog 200 between each.

The above are just suggestions but you get the idea.

Other Items discussed:

-not a big fan of weight training. He believe in doing the strength training with in the discipline. Using paddles in the pool, cycle in the big gear, do hill intervals.

-CORE CORE CORE...you have to build up your core. Sit ups or however you can.

-Avoid High sugar drinks such as Gatorade. Look for amino acid, b vitamins, complex sugar drinks, minerals etc.

-It takes 30 minutes for your body to absorb water, Tate said he basically stops drinking about 5 miles from the end of the bike portion. Then will only take small sips if needed. (he is talking sprint and intermediate distance tri's)

Tate then went over a few drills etc that we were going to do. Then in the pool we went. Did it go well...well not my best swim but it was a good experience. I am not sure how far we swam it was at least a 2000, I lost count. I was totally drained by 11:00. I did learn that I am dropping my elbow so I will need to work on that.

Almost everything that Tate told us for drills, repeats etc I have been doing because it is in my schedule. That made me feel good. I just need to work a little harder. I know I need to work on my core. It was a very useful day.

For those interested next Saturday is the nutrition clinic at the Sterling office. I will be there unless the roads are bad. We are suppose to be getting an electronic copy of the notes of if you are interested let me know and I will send them on..

PEACE