I’ve learned a lot in the last 3 months. More than I thought I could. So when it came time to devise a race plan with Phil, I sat down and made it clear to myself what I needed to do to race well.

24hrs out of the race I began to execute this plan and stuck to it. Here is how it went.

For Mexican standards this race was cold. Water at 22c, air 20-25c with a cool wind made it important to stay warm at the start. I warmed up with a borrowed wetsuit, thx McCharles, and kept it on right up until they began calling us onto the pontoon.

The swim for this race was the area I had concern over. I had not been hitting the usual paces I tap out for 10days leading into this race.
All that changed though when I dove in and found myself on the hip of the leader. I then had a section where I struggled a bit and the mob was soon all over me. From there on I just had to focus on limiting the blows and contact in an effort to conserve yet still maintain contact with the group.

Have a look these swim videos to get the picture 1 and 2

Out of the water in usual fine fashion, AMac had seriously stung things out on the back half of the swim. A lead group of 8 or so joined andrew at the front. I found myself settled into the main pack of 25 I’d say. It included some heavy hitters on the bike(graves ,colucci, chrabot, butterfield) which had the pace cranked for 10k. I felt strong but still never got near the front until things settled a bit. The gap between the two groups shrunk to 30-40s and then stayed there throughout the 40k.

One engrained memory I have of the race was anticipating 4 or 5 water bottles to pop out as we rode over a large speed bump. I smiled as my $3 MEC holders did their job.

An error I made was coming into t2. I was too content and entered in near the back. This may have cost me up to 3 positions as I now look at the results.

In previous races I would sometimes dread the run. On this day though I looked at the run as my time to showcase the hard work put in and all the advice and support on running I received in the last while from all sources.

Focusing on maintaining contact with the group we set out for a fast first k. From 2-6k I felt very fluid and strong working my way up to 8th. The last lap I faded and couldn’t match butterfield and a few others who came by.

Crossing for 11th I was elated and proud to have been able to express how if you stick to a process your goals can come to fruition.

Thank you Phil, my teammates, Noa, Jairus, Gibson, Dr. Guan, and my friends and family.

Next up: More hard work and the Vancouver Sun Run for a real good rip at 10k.

Running and swimming couldn’t appear more different from another, yet if you look at the fundamental level of each they couldn’t be more similar.

Have a look, quite literally, at the core of each sport. Like most movements in sport, they both require similar core requirement. A stable core is required in both sports to allow the generation and transfer of power. Whether it be from the foot strike or the catch of the stroke, core recruitment is essential for the athlete to find powerful and efficient form.

Developing ones core strength to meet the requirements of fast, efficient running for extended periods of time (running at the end of a triathlon) is done predominately through exercises, drills and running itself. However, if you would like another alternative, look to swimming.

While swimming many many meters recently and throughout my time as an athlete I have found several benefits from swimming that cross over to running and promote improved form.

Swimming is a constant battle of balance. Fore/aft and laterally a swimmer must balance themselves well to swim straight and swim fast. A lot of the balance required is found through the swimmers core. It is the entire trunk along with the hips, glutes and upper hamstrings that give a swimmer balance. By swimming we not only strengthen these muscle groups but we also learn to activate them.

Some specific parts and drills of swimming that I’ve found to benefit my running are the following:

• Band Only Swimming (band around ankles) – Here you learn to activate your trunk and upper leg muscle groups to prevent yourself from sinking.
• Kicking – This is a great way to strengthen your hips and legs with no impact. Focus on initiating the kick from you hips while keeping them stable.
• Dolphin Kick on back – Great for strengthening hips and glutes. The two groups should oppose each other here to create a whipping action in your lower legs and feet.
• 3 second pause – Kick 3 seconds on your side with hand outstretched then take a stroke to roll onto the other side. Initiate the roll through a your core and hips.

These are just a few, experiment with other drills while keeping a stable connected core. You’ll be able to hold proper run form much longer, and throw down a good run split like these guys here.

RtoL Brownlee, Gomez and Petzold show great run form with a strong connected core. Notice the forward hips that lead to a powerful extension of the rear leg.

-Andrew Russell

Checkmate team member

www.andyrussell.blogspot.com

A common practice for triathletes that experience a ‘real winter’ is to retreat indoors and put in monotonous miles on the trainer.  The trainer/rollers can be ok if you have some intensity to do, but when the coach puts ‘’3hrs aerobic ride’’ on the schedule then the trainer is no place for this.  This winter get yourself a cyclo-cross ride and learn something new that will not only make winter riding enjoyable, but also bring you gains in many aspects of cycling.

Cyclo-cross is a cross between road and mountain riding.  Everything from the geometry and tires, to brake and BB clearance; the cross-bike offers a mix of both mountain and road styles.  Cross bikes can handle everything from dirt commuter paths to some fairly aggressive, rugged single-track adventures.

Having just got in the door from my first cross ride this winter here in Canada I am full of reasons to get you on a cross bike this winter.

With cross riding perhaps the biggest area of improvement for most will be in handling skills.  Having to maneuver the bike under your body laterally and fore/aft to pick lines through trails will result in proprioception improvements.  Your spatial awareness of your bike and body will also be improved as you encounter tight passages and corners.  When you come to fallen trees or other impeding objects you’ll be forced to dismount, jump over and then do a running remount.  This is perfect practice for improving your transition splits!

Riding on trails will force you to think and look further ahead than on the road.  You will have to anticipate your next shift to the small ring and be careful of what gear you are in coming into that hairpin to uphill corner.  I often find myself totally zoned out on the road in the wrong gear.  While cross riding however, I cannot afford to do that or I’ll find myself coming to a halt on an unexpected hill and tumbling down a steep embankment.  Your ability to know how and when to brake will improve.  Braking earlier and not during cornering is required in cross riding to allow you to make it up that next ensuing, steep hill!

Your pedal stroke will become smoother.  Yes, it most definitely will become smoother.  When you climb on trails or worse, moss covered rocks the slightest hitch or chop to your pedal stroke will become apparent often causing you to lose traction and resulting power.  With time you will learn how to properly pull on the pedals while climbing.  As you become a smoother climber you will discover and utilize more muscle groups than ever on the bike.

On the trails you will often face very steep, but short climbs.  Short maximum bursts of power will now be thrown into your aerobic rides improving your cycling specific strength and short-range power.

By riding in sheltered trails at reduced speeds you will stay as warm as indoors minus all the sweaty clean up.

With improved handling, technical abilities, pedal stroke and power you will become a well-rounded cyclist.  Not only will this result in a better bike split, but you will also gain some much deserved respect from the cycling community.

Ride on!

Andrew Russell

http://andyrussell.blogspot.com/

Checkmate Team Member

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