อีกหนึ่งหลักสูตรของการว่ายน้ำแบบ open water กำลังได้รับความนิยมในหมู่นักไตรกลุ่มอายุที่หวังถ้วยรางวัล
ตารางซ้อมว่ายน้ำของโค้ช Gerry ที่เคยแนะนำ
ตารางโหดเหมือนกัน เขาแนะนำอย่างน้อย ใน 1 สัปดาห์ต้องจัดหนักแบบนี้
เป้าหมายสำหรับคนที่อยากว่ายน้ำให้เร็ว 20-25 นาที/1600 เมตร
once a week at least upto 2
goal 20-25 min. per mile
warmup 20 min. วอร์มร่างกายหน่อย 20 นาที
10 min. Easy Swim ว่ายสบายๆ 10 นาที
10 min. FC w/ snorkel and pull buoy ต่อกันด้วยสวมสนอคเกิลโฟมขาหนีบ ว่าย 10 นาที ความเร็วสบาย
Main Set 4x1000 m. ชุดหนัก จัดหนัก
ชุดที่ 1
4x250m. 20 sec. recovery each w/ snorkel and pull buoy. Break 70% 75% 80% 85% HR ว่าย 4 ชุด ระยะ 250 เมตร พัก 20 วินาทีในแต่ละชุด สวมสนอคเกิลและโฟม คุมฮาร์ทเรทให้อยู่ในแต่ละเซต 70 75 80 85 ครบ 4 ชุด
ชุดที่ 2
10x100m. 10 sec. recovery each Gear Off. Hold 80-85% HR
ว่าย 10 ชุด ระยะ 100 เมตร พัก 10 วินาที ไม่ใส่สนอคเกิลและโฟม รักษาระดับฮาร์ทเรท 80-85%
ชุดที่ 3
2x500m. 20 sec. recovery each w/ snorkel and pull buoy
ว่าย 2 ชุด ระยะ 500 เมตร พัก 20 วินาที ใส่สนอคเกิลและโฟม ฮาร์ทเรท 75%
ชุดที่ 4
10x100m. 30-35 sec. recovery each Gear Off.
ว่าย 10 ชุด ระยะ 100 เมตร พัก 30-35 นาที ไม่ใส่สนอคเกิลและโฟม รักษาฮาร์ทเรท 90%
Cooldown 10 min.
Total 4000-6000m. ระยะรวมการว่าย 4000-6000 เมตร แล้วแต่ระดับการว่าย
*ข้อสำคัญปรับระยะได้ตามที่ตัวเองทนได้ แต่ต้องพยายามไปแตะให้ได้ระยะนี้ 4000 เมตร ชุดหลัก ฝึกสัปดาห์อย่างน้อย 1 ครั้ง ถ้าไหวก็ใส่ได้ 2 ครั้ง โค้ชว่าเวลามีแตะ 20-25 นาทีแน่นอน ภายใน 2 ปี
ได้ฟังบรรยาย จาก Gerry ซึ่งสอนว่ายน้ำสำหรับนักไตรกีฬา ดูแล้วน่าสนใจดี เพราะเนื้อหาแตกต่างจากที่เคยฟังๆมา เป็นอีกรูปแบบที่แตกต่างจาก TI อันนี้สำหรับคนอยากแรง แต่ฝึกยังไงก็ไม่แรงสักที ลองแบบโค้ชคนนี้ เนื้อหาสรุป คือว่ายด้วยอุปกรณ์การฝึก สนอคเกิล โฟมลอย และก็สายรัดข้อเท้า 3 อุปกรณ์หลัก แล้วก็ว่ายฝึกบาลานซ์
ทำเป็น playlist ใครสนใจเข้าไปฟังดูครับ อาจเป็นอีกวิธีที่เหมาะสำหรับคุณก็เป็นได้
Tower 26 - Gerry Rodrigues - A Better Triathalon Swimmer
Setting The Swim Foundation
By Gerry Rodrigues
Published April 4, 2014
Gerry Rodrigues, who is regarded as the best open water swim coach in the sport, looks at how to get the most from your training time, and ultimately become a quicker open water swimmer. Here, Rodrigues shows you how to construct a session and looks at the fundamental principles you should be working on right now.
Building The Foundational Programme
At Tower26 we break up our year into training cycles that coincide with the race season in North America and Europe. The first phase actually starts at the end of the previous season when athletes take a break following the world championship events. This gives them time to rejuvenate after a tough season. As we moved into the holiday season this was a phase where the focus was on stroke mechanics and more fluid swimming. This helps to lay the foundation to when we roll into the phase that starts now.
We have a 12-week build programme that provides a foundation phase. While some might call this an endurance phase, I don’t like to use this term because we still do a fair amount of speed work at this time. We don’t follow the traditional model of laying lots of endurance and then sharpening up later on.
Generally, we are short distance athletes whether it’s Olympic distance triathletes racing for 17-40 minutes, half iron- distance athletes for 20 minutes to an hour, or iron-distance athletes for 45 minutes to 2:20. We therefore always need to have a certain amount of fast training in the programme. While it’s called the endurance phase, some fast training is essential.
Fundamental Principles
The programme is built on two fundamental principles that athletes need to adhere to during these sessions. First, is working on body posture, and the second principle is working on good alignment. Body posture means holding your body and frame with good tautness. This is a difficult concept to understand compared to land sports. On land gravity helps us to hold our posture well because we are familiar with our body weight. In the water this changes because there is a massive subsidy. Once in water, we weigh about 10 per cent of what we do on land.
Suddenly, there’s a lack of familiarity with your body because the weight is subsidised.
Being able to hold good body tautness and posture in the water is difficult. It takes a lot of practice and constant reminding. It’s easy to let the water hold you up, so body posture and tautness is worked on in all of our workouts. For this we use swimming tools including the central snorkel. We practice this throughout the year but there is a focus at this time in the season to lay the foundation.
While athletes can have good posture and tautness in the water, it is possible for the body to be misaligned.
It’s important for the centre of the head, hips, chest and toes to be in a straight line. If the body is anything but completely aligned, it will be hitting lots of drag and resistance because of the density of the water.
It’s not easy to know whether you are swimming with good tautness and alignment. You will need to get a coach or training buddy to watch what you’re doing. The awareness of holding the body erect should help. At first, this may feel like you are holding everything tight and feel odd, but over time this will develop into tautness and become more natural.
To help with alignment swim using a central snorkel with a pull buoy and lock up the ankles with ankle bands, or an old bike inner tube can be cut and knotted to do the job. I prefer the proper ankle bands because they completely lock things out and don’t stretch so there’s no movement. This helps to keep the toes and feet pointing straight out behind you.
When using the central snorkel with a pull buoy and the ankles locked out, it provides a high sensation of alertness and you can feel whether the feet are fish tailing out of alignment. In this instance you don’t need someone to watch because you’ll be able to feel whether the body is swimming in alignment or not. This sensation in the water is a constant reminder. At this stage in the season we will be doing a lot of pulling to work on these two fundamental principles.
Swim Structure
We build four three-week blocks over a 12-week period throughout the season, and use one or two key workouts in each block. These key workouts get repeated in each block. The reason for this is to measure progress. While we are mapping this progress, it might not all be direct mapping. For example, in the first three-week block, we might do 12 times 100 metres with 15 seconds rest. In the second three-week block, we might take this up to 15 times 100 metres with 15 seconds rest. While things are similar, they won’t be exactly the same to allow for progression.
The fundamental premise of laying out the year and backing it down to the three-week segments, and then backing it down to weekly segments, is that regardless of race distance, the athlete needs to have two foundational swim workouts every week. It’s important to try and get these two sessions in, one if time is compromised. These anchor sessions are the cornerstone of what your swim should be built upon.
A reasonably serious athlete, who will probably race four or five time per year, might swim three or four times each week. In this situation the athlete needs to have two key sessions, and these can’t be recovery sessions following a tough bike or run workout the day before. This is not optimal, and the athlete needs to set their week up accordingly if they’re going to get the most from their pool time. Some athletes might think a long or hard ride the day before isn’t a problem, but cramping can occur as a result. Just like key run or bike workouts, these foundational swim sessions need to be carried out relatively fresh. Swimming doesn’t like running because the body doesn’t respond well in the water after a hard run. Setting up your weekly schedule accordingly is therefore important.
Duration
At least one, if not both, of your foundational sessions should be 75-90 minutes long. This allows for real progress in the water and allows the body to get used to the movements involved. The third and potentially fourth swim sessions can be more of a recovery swim following on from harder bike and run sessions during the week.
What we find is that most age groupers, and many pros for that matter, are weekend warriors who do the majority of their training at the weekend. For age groupers that can be typically 50 per cent of their training, and for pros this might be around 30 per cent. As a result, Monday sessions become a technical recovery day. The two foundational sessions can be performed later in the week, on Wednesday and Friday, for example.
If an athlete can only swim twice a week both sessions are going to be foundational swims. In this instance, the athlete shouldn’t schedule to swim on a Monday after a big weekend. Swim session placement is extremely important to get the biggest return for your time.
Workout Framework
Regardless of workout duration all sessions at Tower26 are framed in the same way. We typically look at four phases with the main set as the key component. For example, this could be an endurance workout, and this would be the cornerstone of the session. In a one hour workout this cornerstone main set should account for 50 per cent of your training time. This should be the last 50 per cent of the session, while the first 50 per cent is used to prepare you for the main set.
Warm Up Sets
The first 10 minutes should be an easy warm-up, and easy means exactly that. There are no times to hit and it’s about getting the body moving. In run terms
this would be easy conversation pace. The second phase would be more technical to help secure good mechanics. Some might incorporate drills at this stage, but at Tower26 we don’t do drills in the literal sense because I don’t think they apply to most triathletes and good open water swimming.
An example of a “drill” that could be carried out is kicking. This could be six times 100 metres broken into 50 metres of kicking followed by 50 metres of swimming. This should be carried out with a kickboard and central snorkel with the body stretched out. The focal point is not about how fast you’re kicking, but whether the back of the head, butt cheeks and heels are touching the surface. These three touch points correlate to the tautness mentioned earlier.
Working on how to kick correctly with a smaller knee bend and kicking from the hip flexors should be thought about, but these things are secondary to body posture and position. After doing 50 metres with the kickboard the next 50 metres without it is about trying to swim in the same position with the back of head, butt cheeks and heels at the surface. It’s all technical in nature and worked on so things become ingrained. With 15-20 seconds rest between each one it’s all easy in terms of effort with the heart rate kept low. Once again, this would last about 10 minutes.
The third phase, before the main set is a progressive heart rate set. Here we are starting to warm and rev the engine to get the body fully prepared to work during the main swim set. An example here might be 12 times 50 metres with progressing effort. Number one would be easy, two moderate, three fast and number four the fastest. While we call the fourth 50 metres the fastest, it would not be your all out sprint pace because you’re still warming up. These four progressive efforts should be repeated through twice more, and then the body should be warmed up ready to hit the main set.
Main Set
Warming up in this way not only helps the athlete to fully prepare and have a good quality main set, but it also helps to prevent injuries. The main set is the real reason for the whole workout. An example of a main set might be six times 400 metres with 45 seconds rest. This could be carried out at about 80 per cent of max heart rate. This would typically be half iron-distance pace in terms of how the effort feels.
Along the way the athlete should collect data. Looking at the clock or your watch after the first 200 metres see how the 400 metres are split. At this time of the season we try to look at careful pacing. While this may look like a simple endurance set, there will be things to work on along the way, such as pacing.
The overall framework for the sessions remains the same throughout the year, with the first phase being easy, the second being technical, the third being a progressive heart rate and the fourth phase being the main set. Regardless of session time we use the same frame. For example, a 90-minute swim would see the three warm up phases and main set both extended to 45 minutes each. Each workout should be structured in the same way, and within each workout things get progressed throughout the season.
When it comes to warming down this largely depends on the main set carried out. If the main set is highly aerobic there’s no need to have a warm down. Warm downs are a little overrated unless a highly intense workout has been completed. With the example above of six times 400 metres a warm down isn’t necessary. Swim a few laps and you’re done. There’s no need to spend more time than necessary when it comes to training.
Building Upon Individual Sessions
These sessions will build each week within the three weeks. For our elite group during a 90-minute session they maybe swimming 5,000 metres in the first few weeks, but at the end of the fourth three-week block in weeks 10, 11 and 12 weeks, they could easily be swimming 6,500 metres. It’s worth remembering this is for our elite athletes and they would be doing two key foundational sessions per week. For an age grouper, who typically swim 35-40 minutes for half iron-distance, they might end up 4,500 metres in 90 minutes. This will still be a key foundational session.
One mistake I often see in swimming is athletes starting out easily and building up gradually. Often, swimmers are trained like runners building distance and speed slowly. Structurally, the body isn’t going to break down in the same way when swimming. Short sessions are just time wasted. For someone with reasonable mechanics, who can swim two minutes per 100 metres or faster, should be doing a minimum of 2,000 metres per session at this time of year.
For genuinely time-crunched athletes we alter the balance of the four phases within the session. For example, if only 40 minutes are available, the first easy phase should be cut to five minutes, the second and third parts might be pushed together for another five minutes, and the main set remains at 30 minutes like doing a 60-minute session. In the main set we might build in the first 5 to 10 minutes. We reframe the session but the context remains the same. It’s important to keep the structure. Never just swim for 40 minutes straight if you only have two workouts a week because this is a waste of training time after two-to- three sessions.
Read more at
http://triathlete-europe.competitor.com ... tv1woj5.99
โค้ช
![รูปภาพ](http://www.trifitla.com/bios/images/Gerry%20Rodrigues.jpg)
ลองสรุปให้ฟัง โค้ช Gerry อายุ 50 ปี ว่ายน้ำมากว่า 42 ปี ว่ายน้ำมาตั้งแต่ 7 ขวบ ไม่ดังระดับโอลิมปิค แต่ว่าว่ายแข่งแบบ Open Water มาตั้งแต่เด็กๆ เปิดแคมป์ฝึกหัดชื่อ Tower26 ที่ ซานตาโมนิก้า แคลิฟอเนีย โดยเขาเชื่อว่า
1. There are no shortcuts; ไม่มีทางลัดสู่ความสำเร็จ
2. There are no secrets; ไม่มีความลับ
3. You have to show-up consistently; with a positive attitude; ต้องมีทัศนะที่ดี
4. You must believe in yourself; เชื่อมั่นใจตัวเอง
5. You must have a goal; สร้างเป้าหมาย
6. You must be patient; and อดทน
7. You must apply yourself diligently in mind, body and spirit. มีความอุตสาหะ
ฟังดูคล้ายๆความสำเร็จทั่วไป ต้องมี อุตสาหะ มานะ และอดทน
เขาพูดถึงเรื่องของการฝึกฝน(Training) เป็นหัวใจของการว่ายน้ำเร็ว อยากว่ายเร็วต้องฝึกว่ายเร็วเืพื่อแข่งจะได้เร็ว Train Fast, Race Fast
อีกเรื่องที่เน้นคือเรื่องเทคนิค(Technic) เขากล่าวถึงการฝึกของเขาเน้นอุปกรณ์ 3 อย่าง คือ 1.สนอคเกิล(Snorkel) 2.โฟมใส่ขาหนีบ(Pull Buoy) 3.สายรัดขา(Angel Lock)
หลักการสร้างความเร็วของเขาคือ การจัดร่างกายให้ราบเรียบเป็นเส้นตรง ยืดตัว สมดุล(ซึ่งฝึกด้วยอุปกรณ์ 3 อย่างข้างต้น) และความถี่ในการดึงน้ำ(Stroke count)
โค้ชคนนี้เขาไม่ฝึกที่เรียก Drill อะไรต่างๆ เช่นตีขา หายใจ ว่ายแขนเดียว อะไรพวกนี้ เขาตัดออกหมด อีกอุปกรณ์ที่เขาไม่แนะนำให้ใช้เลยก็คือ Paddle ที่เราใส่กัน เขาแนะนำถ้าต้องการเพิ่มอุปกรณ์ที่ควรมีก็คือ ตีนกบ ใช้ฝึกข้อเท้าไม่ให้ต้านน้ำ และอีกอันคือยางยืด ที่ใช้ฝึกว่ายบก แค่นั้น เขาแนะนำการฝึกใช้เวลา 75-90 นาทีในการว่ายแต่ละครั้ง ว่ายน้ำอย่างน้อย 3-4 ครั้งต่อสัปดาห์ในตอนแรกๆเพื่อให้ร่างกายจดจำ ส่วนการฝึกฝนนั้นในแต่ละเซตเขาทำไรบ้าง จะมาเล่าให้ฟังในโอกาสต่อไป
หลังจากที่ตามหา snorkel FINIS มาสักพัก เจอที่จำหน่ายในบ้านเราแล้ว แต่ไม่รู้ว่ายังมีขายอยู่หรือป่าว เพราะดูรูปในเวป เก่าเหลือเกิน
http://www.hydrothai.com/index.php?lay= ... 2&cid=5431
ดูราเอช..นี่สวยเหมือนกันนะ..
![รูปภาพ](http://triathlon.competitor.com/wp-content/blogs.dir/8/files/competitor-exclusive-kona/_u5j2416.jpg)