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Message from Dwight
Triathlon Training Tip
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Message from Dwight
Dwight Sandvold
Hello and welcome to FAST. I look forward to working with all of you and increasing yours and my knowledge as we grow your Personal or Triathlon Training. Thank you for joining the FAST family.
 
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Background 
 
Issue: # 3 12/2008

Message from Dwight 
 
Dear Fellow Multisport Enthusiasts ,

Welcome to our FAST December Multisport Newsletter. Even though it is technically the "off - season" there are a great many opportunities to improve technically. FAST has combined forces with the Bicycle Doctor and is offering Computrainer Indoor Training classes 6 days of the week. If you've never taken a Computrainer class think big opportunity to learn. We are talking about seeing your rpms/cadence, riding time, watts of power produced and heart rate all at the same time. Classes offer a great warm up, main set, efficiency set and cool down as well as a bonus core training segment at the end. See a class and fee schedule at the Bike Doc link on our web site (fastandyou.com)
 
This is also a great time of year to determine if you're working hard enough or too hard. Consider a VO2 Max and Lactate Threshold test which can be performed on the bike or a treadmill. You'll come away with 5 heart rate training zones and the knowledge of when to be in each zone.

A running or swimming evaluation is also a great investment. This is the time of year to slow down and think optimal swim technique. It's OK to only swim 1000 or less yards as long as you pick something to improve. Each or our evaluations is video taped so you can see yourself and the areas of greatest need.

For an opportunity to do and see all Multisport related, sign up for the 2009 Great Lakes Multisport Expo. See www.raccfund.org for more information. I will be presenting a 3 hour seminar entitled Optimal Multisport Off-Season Training. Participants will learn what I believe, based on 20+ years of coaching, are the best strength and efficiency movements to ensure you're moving forward faster and are bulletproof in 2009. Come prepared to participate! See our web site for a direct link to this flier. 

Dwight
Triathlon Training Tip                                                     # 3
 
Background
F.A.S.T. Multisport Tip
 

As I work on swim technique with beginning triathletes several inefficiencies commonly are seen. One: when turning to breath the legs split far apart. This is like throwing out an anchor. Think of your ankles touching each other the entire stroke cycle. Two: When breathing the head lifts as well as turns. God created a neck that flexes and extends as well as rotates. When swimming freestyle your head should only rotate. Remember for every inch you lift your head your feet sink four.
 
Lastly when the hand enters the water and the pull is initiated the wrist extends as if you're telling someone to stop. When this happens the catch is lost and the swimmer pulls against nothing. Focus on keeping the wrist flexed slightly. Work on one area of technique at a time for a week or two and by spring you'll be a fish.
Keep it fun and train smart.
Sincerely,
 
Dwight Sandvold
FAST - Fitness and Sports Training
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