However, watching the athletes swim this morning at the BPC Swim Class, I am truly impressed by the improvement in speed, technique and confidence of these participants.  The biggest comment I have heard from participants is the change they feel by learning about breathing, using the wall and the fluidity of the flip turns.  So many times athletes will complain about the swim, but I feel that it's really a fear.  Why not learn how to flip turn and learn how to swim like a swimmer?  That's how we improve-breaking out of the comfort zone and continually challenging ourselves.  We have 2 more weeks of swim classes, and I look forward to seeing the weekly improvement and confidence from these athletes.

Cycling Classes have been great fun for us this fall.  Instead of really killing folks with high intensity intervals, Vic and I have really broken down the skills for cycling and the classes are really focused on drills.  Again, like the swim class, these athletes are truly learning how to improve their cycling technique.  In the winter classes we will move away from the technique work and focus on a curriculum of VO2 work, LT intervals and strength work.  I have taught indoor cycling classes for over 8 years now, and I feel really confident that this year the participants will reap the benefits of the fall classes and transition very well into the demands of the build phase.

by Ali Winslow

Week 5 started with a bang on Monday morning at 6:30am.  BPC athletes started in the pool, began their workouts and one at a time moved to a separate lane to learn how to flip turn.  Remarkably, I didn't get any resistance from any athletes.  No one told me that they didn't have to learn a flip turn or didn't need to learn how to do a flip turn.  I couldn't believe it.  Last year when I instructed all my privately coached athletes to learn how to flip turn, I was met with so much resistance.  Hmm, are these athletes realizing the importance of learning this technique?  Perhaps it was because I did warn them the week before.  Flip turns are so important to learn.  For 1 thing, once an athlete masters this simple technique, their swim times will automatically decrease-isn't that nice?  The second point (and 3rd, 4th...) is that we are swimmers now, shouldn't we swim like swimmers?  That means learning lane etiquette, learning to flip turn, perfecting balance and increasing lung volume.  I don't think people realize how much extra breathe and wall time they get with open turns (regardless of how fast they are).  If you aren't convinced, come try our workouts, learn how to flip turn.  I am happy to say that after 1 hour of swim practice all 17 athletes were able to flip at each 50.  We will continue to focus on learning this technique.  4 more weeks to go!

The cycling class saw their first VO2 intervals in the workouts this week.  I am sure that came as a surprise, especially since we are in the base period of our sessions.  However, even during the base period it is a good idea to pepper in a small amount of intensity, with plenty of recovery.  Athletes like to think that this is the time to do only low intensity work, however, at the same time, you lose it if you don't use it.  Most of the participants came into class with a fairly solid base in cycling or fitness.  We are looking to maintain that fitness while focusing on technique and form at the same time.  

The strength class continues to improve each week.  The workouts are increasing in intensity and will continue to focus on building overall body conditioning.  The biggest weakness in a triathlete is their strength.  I hear from athletes that they are doing "strength" work while on the bike or out on a run or in the pool with paddles.  However, there's NO substitute for purely picking up heavy items, moving them and putting them back down.  Strength work increases not only your muscle strength, but also the integrity of your tendons and ligaments.  I don't think athletes are aware that with every foot fall in running they are placing 2x times their body weight on one leg, the joints, tendons, ligaments and muscles all work together to support.  Coach Vic has written several articles (check them out on the website) about how strength work has improved his athletes speed and power.  Take a look and come try out a class!

Overall, our coached athletes are following their programs, and enjoying this base period.  3 more weeks to go in the base period, then a few short weeks off for a mental and physical break before the build period begins!

Ali