Kinnie, I have done this race several times...maybe every year...
The swim at Buckhorn is somewhat longer than a "typical" sprint. As a triathlete that races all distances competetively, I can tell you that short and speedy sets are highly beneficial regardless of the distance of race. When training Ironman, I still don't do any continuous sets over 2k. I will usually do 5k but with lots of 500's at a higher pace with maybe a 250 at cruise pace to break it up. My favorite workouts when working towards shorter distance swims is to do a ladder workout of 100's. I get in a solid warmup of around 1k, then do 15 100's on the 1:40. I alternate Ironman pace, Olympic pace, Sprint pace. I used to go to the pool and swim 4k continuous with no breaks EVERY swim. But after working with Marty Gaal last year I have switched it up and the shorter sets are great. I enjoy the workouts more and have gotten faster. I never once swam any longer than 2500 at a time leading up to Ironman Arizona this past November and I swam right around 1 hour. You will be great on that race because the bike is long vs the run (hence the reason that I enjoy it so much)! I love the bike course and strong cyclists always do well in that race. I enjoy a flat and fast course as much as anybody, but throwing in several tough hills really helps to break up the stronger riders from the pack and give some cushion for the run... I hope that helps persuade you some to do the race. I don't know that I will make it this year as I have a pretty full schedule already (starting next weekend!), but I hope so. Come join us on April 9th in Roanoke Rapids! Short 300 yd pool swim, toughish 14.8 miles out to the lake and back, then a pretty challenging 5k. Great race. On Thu, Mar 3, 2011 at 1:01 PM, Kinnie Pruden <[email protected]>wrote: > My husband and I are considering doing this race. My husband wants me to > do this with him, but I'm not a sprinter. I've run one 5k race in my life > and it hurt! Bert, could you give me some pointers for changing my long, > slow, distance-swimmer stroke into a sprinter stroke? Rocky Mount Road > Cyclists are trying to organize some friendly TT's. What about the Cow's? > The more I think about it, I'd rather just be my husband's sherpa. :) Who > else is signed up for this short little sufferfest? kp > > > > > -- > You received this message because you are subscribed to the Google Groups > "CyclistsOfWilson-COWs" group. > To post to this group, send email to > [email protected]. > To unsubscribe from this group, send email to > [email protected]. > For more options, visit this group at > http://groups.google.com/group/cyclistsofwilson-cows?hl=en. > > -- You received this message because you are subscribed to the Google Groups "CyclistsOfWilson-COWs" group. To post to this group, send email to [email protected]. To unsubscribe from this group, send email to [email protected]. For more options, visit this group at http://groups.google.com/group/cyclistsofwilson-cows?hl=en.
