Bike training by pulling camping gear over Spring break

good feedback on Swim

Comment from Brett on last vid:

First off, the fact that you're doing flip turns makes me feel like I've snorted unicorn dust. YES!

Now, here's what I see:

1. Your lower half isn't in the video, so we can't tell if your legs are high enough. Gotta shoot and share it again.

2. You're swimming too stiffly, thinking about form too much. Relax and FLOW. (and speed it up)

3. You're looking down too far. Look a little more forward. All this "Total Immersion" stuff is, in Brett Sutton's words - "A bunch of shit." He's the world's best swimming and tri coach, so he knows what he's saying.

4. Reduce the amount you think about executing somebody else's idea of perfect form and focus on the most power delivery per amount of oxygen you can suck down. Swim at a faster clip and keep experimenting with the ratio of force to breathing until you nail it.

5. Send all your money to Coach Brett in Texas. ;) Thank you.

train your weakness

I never really learned to swim until I was in my thirties. Yes I played in a pool growing up and had time in the family sailboat and got my lifesaving merit badge as a child in boy scouts. The problem was I never learned how to swim efficiently from one side of the pool to the other. I could cannonball or make my pants inflate into a life jacket but swim a straight 100 meters? nope. When I decided to to start doing triathlon in 2005 I hired a swim coach and had underwater video analysis which watching it recently is pretty funny. Now my 9 year old can tell me my swim mistakes using her swim team experience.

so here is a video Stephanie took of me this week so I will invite comments for constructive criticism form some key people I know and post their responses after they review it

Untitled from Drew Holmes on Vimeo.

Lucky Seven

I have been working on a back issue and seems to be getting better.....with 16 days until the Beaver Freezer triathlon I sure hope things continue to improve. One aspect was I had a great workout with Caitlin yesterday and we did Lucky Seven and felt awesome.....Warm up on the bike and then do 1 minute bike and then do number 1 for 7 reps and then 1 minute on the bike and then do number 1 and then number 2 for 7 reps each time.....adding an exercise each round.....get it?

1. pushups
2. pullups
3. scissor with OH weight
4. tricep dips
5. box jumps
6. kettlebell heavy
7. burpee with pushups
8. squat with Overhead press ( 45 pound bar )
   
9. bicycles
10. heavy squat

Whole workout took 40 minutes.....try it out!



16 days.......

looking forward to 2011

2010 creampuff from Drew Holmes on Vimeo.

This week Food

So I started a new nutrition plan on December 27th last year and now a little over 60 days+ in I went from 183 pounds to 172. dropped about 4% in body fat. same workouts but better nutrition. The source of the nutrition idea started from reading The four hour body by internet guy Tim Ferris. The book was just ok, seemed like a bunch of stuff that I already knew or read elsewhere and he cut and pasted it into an interesting package but as a whole it was a book to get at the library not buy. Spent more time looking back into the Paleo diet and have been pretty strict with that for the last 60 days and Saturday is a free for all cheat day where I eat whatever I want. I suggest this book as the real book to read: Paleo Solution by Rob Wolfe. He also has a podcast.

so here was dinner last night in the photo and I will chart the week and catch up in 5 days for a review.

more to come, getting back in the groove for 2011

I am Back!!!

Ok so took a hiatus...

on the plan now...

Beaver Freezer triathlon in 3 weeks

Cascade Cream Puff 100 mile mountain bike race

and then start training for Cyclocross season.....

interested? come along for the ride