So I'm now 2 months into my training for the Mallorca 70.3 and Race Across America and things are progressing nicely. I'm starting to feel my fitness coming back and I'm particularly encouraged by how quickly my swimming is coming along.
I have however started to develop a niggle in my ankle while running so it was time to get my running technique checked out in our running lab. The video analysis of my running gait was very interesting and showed a marked difference between my left and right sides. My right knee was not lifting as high as my left and my control of my left hip was very poor. A quick test of the treadmill revealed that my left gluteus medius was a lot weaker than my right. This was leading to poor hip stability on my left side and the hip to pop out to the side on landing. In addition, I was pulling my elbows too far back which was adding to the rotation and striding too long and slow. I've had to back my running down and concentrate on technique (instead of attacking it like a bull in a china shop) working on my glute med. strength and control with single leg exercises and picking up the run speed and distance slowly.
With the weather being so grey and miserable outside, I've been making full use of the BPL altitude system. I've found that this has helped my cardiovascular system a lot and can already feel the benefits when I'm riding out on the road. We set the system at 1800m and train at a consistent heart rate zone to force the body to adapt it's respiratory, cardiovascular and oxygen utilization systems to the hypoxic conditions. I've been mixing this with specific technique work to develop my core control and pedalling technique. This involves single leg pedalling technique activities and single arm exercises that challenge the body's stabilisation.
I've also been back to see Ray at Swim Canary Wharf. I've been amazed at how quickly I've improved in my swimming and I'm now feeling very confident that I'm not going to drawn in Mallorca. My confidence has also improved now that I've found out that my local pool is actually 33m long and not 25m as I originally thought. Below are two videos, the first is how I swam before I saw Ray, the second is the start of my second session. The pictures from the second session aren't quite as clear as the pool was recently cleaned and the water takes time to settle and clear.
Next Ray taught me the basic extension drill. It should look like this:
As you can see, my first attempt wasn't so good:
Ray then taught me a different breathing technique call explosive breathing. Previously I had been breathing out slowly during the stroke but holding my breathe and then forcing it out quickly really helped to aid my buoyancy and it felt much easier.
Finally I did a drill to add strokes to the basic extension drill.
I've been doing these drills for a week now and it's amazing what a difference they are making. I suddenly feel like I'm grabbing piles of water and levering myself forward with every stroke. If you swim, I'd highly recommend see Ray.
Until next time.......
