Open Water Swim Clinic

Yesterday, I had my first open water swim clinic in the Chesapeake Bay. I was nervous but much more excited. I wanted to see how I would do, and if my training was progressing.

First of all, the water was cold. I've never before been in that water temperature before, but thanks to my wetsuit it provided some insulation.
Swimming wasn't as hard as I thought it would be. The current didn't pull as much as I thought, but it still was hard, and it really wore you out. I got dizzy on one drill, and had to turn over on my back for awhile, but apparently I need earplugs as the cold water was going into my inner ear and messing up my balance.

I learnt that I needed to build my endurance some more, learn to breathe on my left side, and just fine-tune my technique also. I'll work on these things before my next open water swim on June 5th.

I was able to gain the experience I wanted, and that made the clinic a success for me.
After the clinic we did a 20 mile bike ride. All in all, things went good.

My best week of training EVER

I had a lull in my training after going to NY getting a little ill. I tried to work out, even when I returned by I constantly fell weak and dizzy. So I eased my way back in my workout and this is how things unfolded.
My training week started last week Sunday with an 18 mile bike with Rebecca and her friend Shani. The ride was through Virginia with some really nice hills, turns and scenery. I tried to keep a 12mph pace and for the most part, that was successful.

Monday, I went to the gym to do some running. Was having a headache so decided to skip the track. Though it was the treadmill, I did a great run for 30mins. I added some strength and core training and had a fabulous time.

Tuesday, I had my swim coaching. My coach had me working more on my technique and I realized I was not pushing behind to get maximum use of my reach.

Wednesday, OFF day.

Thursday, it was back to the pool to practice my drills. I ventured into deeper waters to get accustomed to that. I practiced my technique : breathing, kicking and my pull. I wasn't counting laps, as I just wanted to improve my technique with each length I swam.

Friday- It was back to the bike. This time I racked up 28 miles. I went on the Crescent Trail with my friend Shurouq. It was a nice warm day, and it took me two bottles of gaterade to stay hydrated. (Note to self - I need sunshades, as pollen and blossoms were raging war). On the way to Bethesda, I kept a 10-12mph pace on a slight incline. On the way back my pace was around 15-18mph. Wow, I loved it!

Today, Saturday I have a basic technique swim clinic with an excellent swim coach. I'm hoping to gain a few more skills and improve on my swimming. Class is from 12-2 (just realized after going to Tri Unify's site to verify time for blog.

Tomorrow, Sunday, I bike with Gregg through Rock Creek Park from 10am.

Monday - Run

Tuesday - swim

Wednesday - OFF

The week in review

Well technically, we'll be starting with yesterday. I didn't do any training from Tuesday evening to Monday, so one entire week. It was my birthday weekend, and well I was enjoying it to the max. Yai to 25.

Yesterday however, I had my first swim lesson with my coach at 1pm and then by 4 I was rolling out with Rebecca for a bike ride. We rode 8 miles together, and it was alright. We couldn't flow as we wanted to, as the bike trail also crossed roadways at certain sections. But, all in all, it was a good experience.

Today, I ran 30mins, for 2.5 miles. I wanted to complete 3 miles in 30 mins to stick to my 10min mile, but that didn't work out. But its fine, as I'm sticking to my training plan.

Tomorrow, I swim again and hope to make some significant progress there.

My first bike ride

Today, at 10:30am I set out on my bike for the first time. I was very pumped up and looking forward to making my way to the Bike Rack to also purchase my bike shoes.

This was my route:
View Larger Map

The total distance was 4.5miles and I got to my destination in 25 minutes. At the Bike Rack, I purchased my Shimano Spd Mountain Shoes (SHWM60. The Bike Rack was selling it for the same price as I would get it online, but I always qualify for a 10% discount as a member of DC Tri Club. So I got the shoes for $90. In addition, the store changed my pedals for free so it was SPD compatible, and then I bought the cleats. Total cost was $115.




Now, since I changed over my pedals, I had to learn now to use my new shoes as they lock into the pedals. I practiced locking in and locking out a few times and headed back out to go home. I took my time, and even when I didn't need to, I locked in and out of my pedals. About 15 minutes in my journey, I was coming up at a traffic light. I was attempting to unlock from my pedals but that was unsuccessful and as such I came to a grinding halt with my feet stuck to my pedals. Needless to say, I toppled over into a pile a hardened snow. While my ass begun to freeze, I struggled still to unlock my feet. Eventually I got it, and up again I went and journeyed home without any further misfortunes.

Fun!!!!!!!!!!!!!!!!!!!!!!!!!!!

Multi-sport clinic #2

Last Saturday (yesterday) I went to my second in my series of mutli-sport clinic put on by The Bike Rack, in collaboration with Vida Fitness. The session was titled-Swim training/Open water and Swim/Bike Transition. The focus on this clinic was swim technique in an endless pool. The instructors allowed each swimmer to go in the pool one at a time, and critique our form. I was a little nervous at first since I've only learnt to breathe in the water a month ago and with all the snow we have had I had not been practicing. However, I just said "What the heck!" and when it was my turn I jumped in and did my thing.

I was pleased with my performance. Jen, our instructor gave me a few tips. I needed to turn my body more, reach with my hand more and catch the water with my hand coming down at a 90 degree angle while brushing against my side. When my arm is coming out of the water, I need to keep my shoulder relaxed and drag my fingertips at the top of the water.

Based on the feedback, I have a good catch faze but I need to work more on keeping my hips and legs more aligned with the water and keeping my head down to help with my balance in the water.

All in all, I was very happy I went even though I'm still recovering from the cold. I'm getting there, one step at a time.

The week or two that was...

Since February 5 I have not been able to go to swim classes. We have had a record snowstorm with a blizzard in the mix. However, I have done a lottttt of walking, in large part because the closest metro to my house was closed due to the weather. I still have not tested out my bike yet also. Hopefully this weekend that will all change.

So it hasn't been a total loss. I had also mixed in some cardio and core work at home.

This past weekend, as a job coach I worked at the movie theater with the individuals I support. I've never spoken about my job too much, but in short, I'm a job coach working with individuals with developmental/intellectual disabilities providing supporting employment. So the guys I work with are ushers at the movie theater which means I have to help them with their roles and a major part of that is to clean the theaters when the movies end. So needless to say, I get a lot of workout doing stairs drills while I check the rows to ensure they are clean. So I got in 20 hours of exercise this weekend while working...not bad.


Today, however I have a cold. Hopefully, I'll feel well enough to return to my swim classes tomorrow.

So that is the current status. Looking forward to a great week (if I can shake this cold)

Swim Lesson #2- Takoma

On Thursday, I had my second lesson. I'm trying to remain patient while I learn to breathe. I kept gulping water instead of air, and other times while my mouth is agape I don't even breathe at all. If I should evaluate myself fairly, it wasn't that bad. I'm having the same difficulties as the others, except one woman who is progressing a bit faster.

I stayed back for an extra 40mins, after the end of the class to practice more and see if I could get it. I want to get the breathing down so badly. I have to coach myself to relax and let it come to me. So I practiced, and practiced and practiced some more. I got some helpful tips from another coach who was just helping some of us out. I tried them, and I improved marginally.

My next class is Tuesday, but I'll be going back to practice on Monday so let's see how that goes. Hoping for further progress

Swim Lesson #1- Takoma

As I train to become a triathlete, I'm in specific need of swim lessons. Fortunately, I live close to the Takoma Aquatic Center, and was able to sign up for 8 lessons for us$10. My first lesson was Tuesday, January 26. The coach asked each member of the class to jump in the pool and swim, for assessment purposes. I must say, I was slightly worried a would be the worst. I signed up for level 2, not sure what level I really should fit in, but it appears I made the right choice. On my try-out I was able to swim half-way the distance of the 25metre pool. Not too bad. I swam on one lungful of air, since I haven't learnt to breathe yet.

Now after some stroke analysis by our coach, it was back in the pool again. This time I was able to swim 3/4 the length of the pool on the same lungful of air. Still not able to breathe yet, but I should be able to make a further attempt at my next class. This seems promising, and I'm excited to continue and review my progress

Triathlon 101 - Multisport Clinic

On Saturday, January 16 I delved further into my dream to become a triathlete. I went to the first session in the series of clinic titled, Multisport Clinic. I've never been so excited about the outcome of such a session before. I've never been so enthusiastic about sports, and believe me sports get me pumped up! It honestly feels so damn good. Though this session was an overview of the sport, I still got a few helpful tips which I can start using and working on until the next clinic on the 20th of February.

The clinic inspired me to no bounds. I went by the Bike Rack, and found my bike! Ok, so it does cost (with discounts) US$1100 so with the advice of my woman, I'm sleeping on it for a few days, or week or two. Its a great bike though. I don't know much about the technical details to explain, but its an aluminum frame with carbon components..and it's an extra small, female specific. Oh it and feels so good when I ride it. Although expensive, its a bargain for a 2009 Giant road bike and I won't get much of a similar deal anywhere else.

So moving upward and onward with my quest

The Female Bike Fit

On Tuesday evening at 6.30, I will be attending a clinic to learn more about choosing a bike that suits my body.

Clinic topics include:

• Why a bike fit is important
• Impact of differences between men and women on a bike fit
• The key components of a bike fit
• Common bike fitting errors and injury risks
• Tips for improving your performance

Thanks to my membership in the DC Tri Club, the clinic is free! Looking forward to that indeed

Got my mind on Triathlon and Triathlon on my mind!

Most of my thoughts, when it comes to self-improvement are centered around triathlon. I'm pretty focused right now on making this work and competing in my first triathlon this year. I've begun buying my gears. I have now joined the DC Tri Club. Today is my first meeting/get-together for triathlon and will be meeting members of the club at their annual party...

Got my swim gears and ready to dive in some water and freestyle. The DC Tri Club is terrific and quite resourceful. They have a New Triathlete programme, which I'm hoping to get in as well. They're informational meeting is later this month, so that's on my agenda as well.

Oh yeah!! If you can't tell...i'm excited!!!

Triathlon Re-focused

I've been in the Washington DC for a month now and I'm ready to get re-focused on my triathlon dream. I intend to enter my first race when the new season starts next summer. Here's the breakdown of the steps I need to take within the next 3 months. Further updating might come later...

-1) Maintain scheduled gym work out (3 times per week)
-2) Join Jamaica's and DC's triathlon club
-3) Go the triathlon seminars
-4) Buy triathlon gear
-5) Join swim classes in January
-6) Go to triathlon practice workouts

I'm back

It has been awhile since my last post. I do not even know where to start now. My football posts are over. I've just been enjoying the game. Now moving on with the next phase of my life-

I've moved to the USA, and now live in Washington DC working in my field. Finally!!! I love psychology.
I am closer to my girlfriend now, which I'm so happy about. She'll be coming to visit me over the Christmas holidays, and I'm going to New York over the New Year's holiday.
I'm settling into my new environment and also looking to re-start my triathlon training.

Things are going good. Hope to blog some more and we see what happens from here on out.

Sick Leave

I've been wanting to blog since Wednesday but I couldnt muster up the energy. I'm sick. I got the flu. This is the first time I've been ill in 2 years, so when I do get the flu or whatever it is, it seems to hit me hard. Or maybe I'm a wuss lol. So I've been home from work, sleeping the days away and trying to breathe. Another week off for triathlon then, until I recover.

Triathlon Training Take Two

My triathlon training has come to a screeching halt. I was a bit under the weather last week, so I intended on starting back last Saturday. That didn't work out and I feel a bit frustrated with myself. I did buy a jump rope, and I begun jumping yesterday. Jump-roping is a great cardio booster and it will add some texture to my routine. I'll do my best to get things off and running this Saturday; back to the hill I go.

Training: Week Two

My weekly Saturday training was postponed. However, it was for a valid reason. I was going on a beach outing with co-workers, so I planned to work on my swim that day. I haven't mentioned, but the swim will be the most challenging part of my triathlon training. Still, I love a challenge and I love to swim...just not great at it....YET lol. So, Saturday went well and I got a great work out, while having lots of fun.





I took Sunday off, and since I didn't have work Monday, I went hiking/jogging that day instead. So up again 5.45 am and ready to roll. I was feeling some tightness in my thighs but I was going to push through. Got to the hill, hiking up and my gosh...my ass was feeling it. I kept my goal in mind;"To the top, to the top" was my mantra. Excellent work out still...the pain even felt good...I so love working out.





Ok, so Wednesday, I decided to mix it up a little...something more challenging, shall we? Today was jogging...along with the road...the aim is to be able to run 30mins straight by the end of November. So I got going, and I realised that it wasn't as easy as I thought. First run was to get warmed up...stopped by the wayside...and stretched all those muscles...and then off I went again. Body feeling good...or so I tried to convince myself. Honestly though, my legs were getting heavy, my heart was racing and I was dripping...and that was after 6 mins! So all in all, I did an 8min run, then a 6mins and another 6mins...so thats my starting point.



Training week two is now locked...and ready for week Three!