Turnover speed is essential in all three disciplines in triathlon and something I know I need to focus on. This morning I did my first run workout since I started working with my training coach. I did 6 x 400 meter speed repeats on the treadmill with a 200 meter recovery in between. I have been increasing my pace and did them between 8:27 to 8:13 minute mile pace. Next time I am going to do more on the faster end, I think I have it in me. After the repeats I ran 6 by 30 second excels – this time I set the treadmill at 7:30 minute pace for the first 5 then kicked it up to 7:03 pace. The purpose is to get my legs turning over faster. Ideally I should be taking close to 180 steps per minute. I have been closer to 164. (My Garmin foot pod is a great tool to keep count!) I never thought I had to “learn” how to run like I did for swimming and riding a bike. But it is true, there are ways to change stride to run faster. In the past my lungs hurt more than my legs when I run. Now I will monitor my soreness level after running to see if my muscle fibers are adapting to the quicker pace.
With the holiday tomorrow I had the afternoon off today. Taking advantage of it I went back to the gym to work on my flip turns and getting closer to the wall. My fast swimmer friend met me to get his workout in and critique my flips. As I swam into my first flip he also noticed my arms and my slower turnover. Increasing turnover and improving efficiency is tricky but something I need to work on. Using my beeping tempo trainer will help with my arm turnover. My body turnover is good for flip turns. Yeah me. Now to get closer to the wall. I worked on swimming in and flipping while he swam his workout. Apparently I am swimming in and almost stopping as I flip. Losing the momentum, I miss the wall. Having him watch helped because I was not aware of it. More to work on.
When I finished flipping I changed and went to the weight floor to get my lifting in. After I sprained my ankle I replaced lunges with dead lifts. I have noticed a difference in my cycling since, so I am keeping the modification in the routine. While I didn’t ride today, this exercise helps with a key function to improving speed on the bike – faster turnover. I keep trace of my rotations per minute – which should be around 90 most of the ride. Faster turn over, faster cycling. Stronger hamstrings, quads, and glutes help to pedal quicker and the dead lift hits all of these muscles.
Well how appropriate – as I am typing I am sitting poolside listening to music and Queen’s Fat Bottom Girls just came on. A good training program and proper nutrition should prevent me from entering that category. So I will work on my turnovers – in the pool, on the bike and on the run – avoiding sugary, fatty dessert turnovers. And I hope to always be able to get on my bike and ride.