TYR Swim Set of the Week – T-30!

by Haley on May 23, 2014

Today’s set is a special one:

Screen Shot 2014-05-23 at 9.07.37 AMThat’s right, a timed 30 minute swim, or T-30 as it’s often affectionately called in the age group ranks. I LOVED T-30s in high school, mostly because they were shorter than 3000 meters for time. And because I was a very weird kid who enjoyed staring at the black line (or ceiling/sky, since I did most of my workouts backstroke) for long periods of time.

These days, I would probably rather do a set of 3x800s so so there’s time to chat on the wall between reps, but I still see the value in long continuous swims, so I begrudgingly do them anyway!

Why do a 30 minute swim?

Because stopping on the wall, even for a few seconds, is resting. And there’s no resting in open water swimming!! Whenever I do a long continuous swim for the first time I notice my lower back and hip flexors get a little achy. Aching is not allowed on race day!! Adding a few longer swims into my training helps me feel great the whole way!

How do you pace a 30 minute swim?

I try to negative split long efforts like this, swimming the second half faster than the first. In a timed swim, I’m never quite sure when I’m halfway, so it’s more of a gradual build. When I did this set this morning, I kept the first 500 pretty aerobic and cruise-y, then tried to build the pace every subsequent 500. Swimming fast at the end feels GREAT!

Why not just swim open water?

Because mid-week open water swimming is not exactly convenient in Atlanta. Plus I think there’s a lot of value in training in a controlled environment. I like trying to hit certain paces, which is hard to do in open water.

Have Fun!

I made it just short of 2400 meters in my T-30 at Dynamo Masters this morning. Let me know how far you swim!!

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Adventures in Hang Glider Spectating!

by Haley on May 21, 2014

The absolute BEST part of racing is the people I meet.

A couple weeks ago, at the Wings for Life Run, I was lucky enough to meet Australian Hang Glider Jonny Durand and his girlfriend Alaina.

wflrunjonnyJonny & I, after the Wings For Life World Run!

Jonny is one of the top hang gliders in the WORLD and has actually set several world records for both flying speed and distance. This week Jonny is flying in a competition just south of Atlanta, and he and Alaina were super nice and invited me to spectate! I am fascinated by other sports, so I showed up at the airport full of questions!

This “comp” featured more than sixty pilots flying different classes of gliders. Jonny flies in the “open class” which is for more skilled pilots flying flex-wing gliders. The gliders are surprisingly heavy (I tried to pick it up) probably weighing in excess of 100 lbs.

glider_set-upGliders set-up and ready to fly!

I got to sit in on the pilot’s meeting, where the pilots learn what their flight pattern “task” will be. The tasks are set by an anonymous “Stig” similar to the British car show Top Gear. Jonny presented the day’s task, which was a triangle. Pilots would fly to two set points, then back to the original airport (called the “goal”).

gliding_pilotmeetingJonny presenting the day’s task at the pilot meeting

In total, the task covered more than 120km and the pilots were expected to be in the air for four hours or more, depending on the weather.  Hang gliding is an endurance sport!

I watched the pilots set up their gliders for the air-tow launch. The pilots lay in a harness below their glider, complete with a parachute, a flight navigation device, and all of the equipment needed to pack up their glider in case of an early landing. Several of the pilots also carry GPS Spot trackers so the land support crew can track their progress.

gliding_setupGlider pilots preparing for launch!

One by one, the pilots are towed into the air by ultralight Dragonfly tug aircraft.

glider_bobbyExpert Dragonfly pilot, Bobby!

glider_pilotsreadyGlider pilots lined up, waiting for their launch!

glider_jonnylaunch

 I got up close and personal with the Dragonfly thanks to the plane’s designer, Bobby, who took me for a quick ride! Eek! So fun!

glider_haleyflying

gliding_dragonflyflight

One in the air, the glider pilots circle above the launch site in what’s called a “gaggle” formation. It really does look like a flock of birds overhead! Once the clock strikes exit time, the race is on!

gliders_gaggle

The pilots rely on air thermals to gain lift and they are very aware of the different types of cloud formations. Alaina told me about some of the tactics the pilots will use to get an edge on their competition, including pretending to be in a thermal so other pilots will follow them, and then flying away! There’s a lot of strategy in competitive hang gliding!

I didn’t get to see how the day’s task finished, but from the GPS Spot tracker, it looked like Jonny and a few others were having great days! BIG Thank you to Jonny, Alaina, and the entire hang gliding community for letting me come watch such a fun event! Hang gliding and triathlon probably don’t seem to have much in common (though I met a surprising number of Ironman triathletes who were also pilots), but racing is racing! And where there’s a race, I know I’m bound to find an amazing group of passionate people who are crazy fun to be around!

glider_packed2A packed glider. Just like triathletes with bikes, hang gliders also despise excess airplane baggage fees!!

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This week I have TWO water pics! These are some seriously incredible finds from two equally incredible ladies, Katie and Steph!

Steph found this pic of what has to be the world’s most amazing “hotel pool.”

waterpic_steph

Who even comes up with something like that?!?

And Katie tweeted an absolutely gorgeous beach shot. Someone please organize a race in Bora Bora!!

Screen Shot 2014-05-14 at 9.24.31 AMWhile I’m not headed anywhere tropical this weekend, I am RACING! I’m driving just up the road to Knoxville, Tennessee to race the Rev3 Championship. The race is a bit different from a normal tri with a total distance somewhere in between an Olympic Distance and Half Ironman. What happens when you race your first ever 1.2 mile swim, 40 mile bike, and 10 mile run? Guaranteed PR!

Funny story, when I first signed up for Knox, I checked the pro roster and found THIS:

knoxroster

Yes, for the second time in my short pro career when I was somehow registered as a Brazilian! The flag has since been changed to the good old Stars & Stripes, which likely means someone found a picture of me from December. “There’s no way that girl is Brazilian! She’s so pale, I can see right through her!”

Regardless of what country I’m representing, I’m very excited to be racing. I’ll likely be wearing the new SMASH Sunrise kit, so be sure to look out for me and give me a yell if you’re in Knoxville!!

Screen Shot 2014-05-14 at 10.21.18 AM

Fellow SMASH teammate, Alyssa, modeling the new Sunrise kit! Be sure to cheer for her too!!

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Dynamo Gaps Camp Photo Collage

by Haley on May 13, 2014

I spent the weekend riding and driving SAG in the North Georgia Mountains. Pouring rain might stop some people, but not the Dynamo Multisport crew!! From ride duration to distance to feet of climbing, there were a TON of new personal records set last weekend. And all of that was done with great attitudes and a ton of smiles! Get ready for a great season, GREEN! You all inspire me!!

dynamogapscampmay2014

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No trip to South Florida would be complete without a visit with my friend Kelley! Kelley actually grew up swimming for Atlanta’s powerhouse Dynamo Swim Club (the same pool where I swim now!) before she was my roommate and teammate at the University of Georgia. Now Kelley is the assistant swim coach at the University of Miami, and WOW, what an “office” she has!

miamipool50 meter outdoor pool, on a lake, with live music in the amphitheater next door!

After my race last weekend, I met up with Kelley and another Dynamo/UGA swim alum, Elizabeth, for a little recovery brunch and tour of the Miami Campus.

miamikelehillKelley, Elizabeth, Me. Go Dawgs! Go Dynamo!

It was finals week so there were tons of students taking advantage of the gorgeous weather and studying outside

miamihammocksHammocks suspended from palm trees! Only in Miami!

I loved catching up with Kelley and Elizabeth, chatting about old times and what’s new. As a college kid I definitely didn’t appreciate how the friendships I made swimming at UGA would continue throughout my adult life! I loved seeing these ladies and hearing about all the cool things they are doing now!

ALSO, a quick note on my race-day nutrition plan (or lack thereof) from the Wings For Life Run. Despite having survived the whole race on nothing but liquid calories and caffeine, I am still a HUGE proponent of eating real food during endurance events and using Osmo Nutrition products before, during and after! Had I known I would be running 28 miles I would have likely packed a mixing bowl, measuring cups, and all the ingredients for Stacy Sims’ “salty balls” protein bites and saved the Red Bull for the second half of the race. But that’s also the beauty of a race with no finish line. It forced me into an “emergency situation” where I had to make a decision and take a risk. I’m proud of the way I handled both the extra miles and the nutrition situation. Ironman is a very long day, and now I’m even more confident I’ll be prepared for the unexpected obstacles that might come my way.

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