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Develop distance-specific triathlon
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Video Analysis and Session $80. Includes 1 hour coached session, u-tube video and detailed e-mail on what to work on. Get instruction on drills to correct swim stroke and pointers to develop into a efficient strong swimmer. Private Sessions are $50 per hour. Packages of 3 hours for $140 due at first class. Shared two person hours only $60. You arrange the sharing. Good for couples, co-workers, family and friends. Personalized workouts $5 each. Keep your progress and development going between sessions, with personalized swim workouts. Most of my classes and lessons are at ORU pool 50 meter indoor facility. Coach-Janet & Tulsa Area Triathletes – Summer Swim Camps! Beginner CAMP! Intermediate CAMP! Beginner CAMP! 1. Learn to swim or Beginners (LTS): Monday nights – For those new to triathlon or continuous lap swimming. 8 week camp, Prep for Tri Tulsa Sprint in September 2. Mastering the Mile (MTM): Monday nights – For intermediate swimmers who want to become faster and more efficient in the water. The workouts are tailored to the participants. For those looking to do an Olympic or Half Iron Man distance, also to work on form and speed for Sprint or Full Iron Distance. This is not a Learn to Swim (LTS) class. I consider it the next step after LTS. Prep for Tri Tulsa Olympic Distance in September. Requirements: Able to Swim a 500 continuously or anyone who has completed a learn to swim camp or clinic. Both classes include: One Video of your stroke with detailed e-mail of what to work on, drill instruction, dry land exercises, and pacing and mental prep. for race day. Also includes workouts to do between classes, usually the classes are broken down into two or three groups and each group gets a workout. I also try to take notes at most sessions so each individual will get personalized notes. Where: ORU Aerobics Center 50 meter indoor pool. When: Monday nights – Learn to Swim – 5:40 to 6:30PM When: Monday nights – Mastering the Mile – 6:40 to 7:30PM Date: Camps will start June 25th. Learn to swim and Mastering the Mile classes go for 8 weeks. They will meet every week for the 8 weeks unless the pool is closed or I have a scheduling conflict. Cost: $120 (I am limiting the Learn to swim camp to 12 people, 8 weeks) (The Mastering the Mile class is limited to 15 at this time, 8 weeks) Coach: Coach-Janet – I have over 20 years experience doing triathlon and swimming competitively, including St. Louis Masters and Tulsa Masters. I’ve been coaching swimmers for triathlon for over 8 years. Certifications: USAT Level 1 Coach and USA Swimming Level 1 Coach. I have several 26 minutes or better (1500 MTR swim) in Olympic distance races. Other Info: Please refer to my web site for more details. http://coach-janet.com/ Required: Membership in Tulsa Area Triathletes – http://tatok.com/join-tat/ TAT Coach-Janet Ready for Spring Camp Most of you might know that this pool hardly ever closes. It is not along an exterior wall and is on the 1st floor of a two story building. To get the most out of the camp you need to swim at LEAST 2 other times per week. The classes will last about an hour. Beginners starting out will not be swimming for the entire hour. I will be videoing your swim stroke in the first few weeks. Links to your videos will sent to you with a link to a private U-tube account. No small cut speedos for the guys and only one piece suits for the girls (ORU rules). Check your goggles that they are good to go, ear plugs, nose clips (for drill work). You will need a towel and girls usually like to wear a swim cap, showers are available in locker rooms. Remember to bring your TAT membership card on the first night. By the 4th night of class please pick up and bring to class a 6′ of longer stretch band or elastic tubing to do out of water exercises Beginner class by the 4th class or so, needs to have a way to time yourself. You can use the pace clock or a watch you can easily see. Mastering the mile Campers need to have a way to time your self that is easy to use and see at the first class. Janet, Thank you for the swim lessons. I feel much more capable in the water now. My Tri Tulsa swim time was much improved over last year! (38 minutes to 28:30s) I am sure some of it was wet suit and calm water, but I did remember the form work you taught us and was able to apply it. I have Redman in a couple of weeks and don’t fear my swim time will take me too far out of contention. I plan to continue through the Winter and be even faster for next season! Thanks again, Janet Jill D. [Cyndee broke a bone in her foot] I used so many of the skills you taught in the swim clinic. A couple of things I was particularly grateful I learned about were treading water and sighting. I was surprised when I learned it was an “in the water” start, but so glad that we had practiced treading water in class. The outbound portion of the swim was into the sun and I couldn’t see buoys for anything. That’s where the landscape helped me. I found a pointy tree along the ridge ahead and it was a perfect way to guide me in the water. There was so much more of your advice that I thought about as I swam (including enjoying the scenery), but mostly I had warm thoughts of you and how happy I am that you are so willing to share your skills with us novice swimmers! When I signed up for your class, my stated goal was to do Tri Tulsa. Even though that didn’t work out, your training brought me to a more confident place with open water swimming. A classic case of getting what I needed rather than what I wanted; and really so much more meaningful and enduring! Thank you, thank you, thank you!! Janet, Again, Thanks Mike  7:30 AM, AUG 27, 2011 SHEPHERDS COVE HEYBURN LAKE Topics Include We have a few spots left in each time slot. Please e-mail me at Janet@coach-janet.com to get your name on the roster for a class. Let me know what time works best for you. Feel free to stay and check out the Tri Tulsa coarse. Bring out the coarse maps and ride or run. Not to often is the coarse in your own back yard! These classes are Saturday morning, August 27th. New to Open water – 8AM, Veteran Swimmer 9AM, and New to Open Water 10AM. If these classes over flow I will also do a 11AM class. Fee is $10 and includes park entry and snack for after the class. All classes are 15 to 20 minutes of instruction followed by 20+ minutes of swimming. Newbies will stay close to shore and have the option of using a float to get comfortable. I will also have a few swim buoys out in the cove. NOTE: Please bring bright colored swim cap and ALSO>>> The lake is not crystal clear – it may stain light colored clothing. I usually keep an old swim suit set aside for lake swimming or wear dark colors. I am offering open water classes this weekend. 1. New to open water – limit 6 People per class Please reserve a spot. Class size is limited so just don’t just show up. Location: http://www.gmap-pedometer.com/?r=4563010 Schedule for Saturday: Fee: Notify: Who: Bring: Thanks hope to see you at the lake this weekend… : ) Janet Build Your Swim | Coach Janet
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I had a client tell me about how his races have changed since becoming a better swimmer. All the good things about controlling pace and being efficient, well trained and ready… Well all that was good. The bad thing was it became much harder to find the bike in T2. After the Redman Aquabike swim I have decided to get a pocket added to my wetsuit to carry business cards. On my second lap of the Redman Aquabike swim I noticed several, maybe 25 or more people standing (not swimming) in the shallow water side of the swim course. That’s right – standing up during the swim. I can’t imagine getting in to swim a mile or more in a lake and truly not being able to. What a scary and unsettling way to start a race. Please get with your local tri club or fitness center and find a coach to help you learn to swim. It’s a life long skill that could save your life, besides the fact it will make your triathlons way more fun. Also teach your children to swim. I’m so glad my Mother got me in lessons at 5 years old. I spent most my youth at the local pool playing. I raced in High School for the small local team and several years later raced again in a masters program in St. Louis. I’ve have great success with beginning swimmers in just 3 to 5 lessons. Sometimes even one session gives someone a breakthrough. My first goal is to get them efficiently swimming and then to control the pace, find and complete their goal distance at a comfortable pace. From there we work on more technique and swim strength, endurance and speed. Good swimmers are built in my opinion. Get in the water! Weather predicted was cool, in the 60’s at the start. But race morning seemed humid and just comfortable, maybe low 70’s??. I generally don’t wake up hungry so I usually wind up eating on the way to the race. I had one GU and a bottle of water. While waiting for the start I was able to get down a mojo bar. The Friday before the race was a hurried mess. We ate a late dinner so that contributed to the fact that food just didn’t seem doable. I had also forgotten my allergy pills but hoped that that wouldn’t make much difference. I had skipped them before, but this week just being a few hours late taking them was causing a bad headache. I had no headache, I may have tried to get some in OKC but I was feeling fine.
The swim had people lined up across a 50 yd start line. The trip to the first buoy was treacherous. I almost got kicked in the face 3 times; the whole group that was on the long start line was converging on the first buoy. I had to sight every stroke to get a space to swim in. The first ½+ mile was crowded and uncomfortable. The start of the second loop was getting much better and there were about 3 of us swimming together, with little body contact. The second loop I really settled my self down to conserve energy with long slow strokes. Let the lungs heart and arms work together with little kicking. I had only done 4 80+ bike rides and that includes the one 100 miler that I did two weeks ago. 112 was going to be a long way for me to ride. I’ve been doing multisport events for almost 20 years now, but never did an Ironman or wanted to. My long events have been 12, 16 and 24 hr adventure races. With the foot injury I thought the Full AB would be a neat challenge. Finding only 5 in the US, it was awesome to have one a here in Oklahoma!
Exiting the water the 1:12 on my watch was just what I had in mind. I should be very fresh for the bike. I was pumped – too pumped, and had to talk my self down over and over and over. I thought this is sometimes is a sign that I may be getting sick, when I can’t calm myself for a easy pace workout.
My heart rate was averaging a bit high, but I kept thinking that I could settle my self down and it would just take time. The first 56 miles was at a good pace but I knew I needed to slow down, so I really started talking my self down. I sat up (got out of the aero position). Got off the bike and stretched at a water hand up. I was saddle sore; the shorts that had done so well for me in training were not working. The course had a chat section that vibrated the bike and me for about an hour or more each loop. Eating was becoming harder to do and I had some stomach cramps. At the last turn around I couldn’t take the electrolytes or the food I was supposed to eat. I pulled over and stopped and sat. I needed to slow everything down for a while, my system had shut down. Just a few seconds later a car pulled up and the event staff (THANK YOU!). Poured cold water on me. It was then I realized I wasn’t sweating. I was very warm but not sweating, or maybe the wind was taking it all away? Once they did that I was up and riding again. Now with the drinking and eating, I had to remember to pour water on my self every 15 minutes or so. My energy came and went a few more times but I was recovering faster. I also noticed the large salt rings on my shorts. It really wasn’t that warm out, salt rings happen on those 90 degree + days?? Maybe it was because of the water I was poring on myself – that may have washed it down onto my shorts.
The finish line came around and I was feeling good on the last flat section. Looking for the Aqua bike finish I spotted a sign. It lead me around to the turn around timing pad. Okay I thought, it was like the map on the web site, the pad would be in the parking lot. But the pre race mtg said there would be a separate finish line. I guess this is what they meant?? After walking my bike into and racking it and visiting with my husband and daughter, a guy from the aquabike came in and had a finishers medal. Where did you get that? I asked. He pointed over to across the T2 entrance, over there he said. So I walked over there and found the A/B finish shoot – and crossed and got my shirt and medal. It was great to have a nice finish shoot and a lot safer that trying to finish while running with your bike, but only if you can find it. My time in the results was long by several minutes; Tim was able to correct my posted time on Monday. THANK YOU! 6:33 on the bike was in my expected bike time range, but at the slow end of it. Now that I have come down with a bona-fide cold/sinus infection I think I was fighting it while I was out there.
Next time I’m making some adjustments to my nutrition. I will be sure to take my meds – maybe keep a few extra pills in my purse always. I also need to make the day before the race as stress free as possible, more pre-planning is needed. More training would be nice also but I feel I had a nice balance in my life this year.
This wasn’t an A priority race for me but probably the last multi sport event for me this year. Personal issues this year helped me decide to not have an A priority race this year. I’ve had a great fun year. My foot is healing from several issues and I plan on having some minor surgery on it soon. Maybe next year I’ll get back into full triathlons, I hope. I did enjoy the training more this year without the emphasis on racing.
Thank you to my husband Phil, for putting up with my craziness. Rik Clemet put up with my long slow bike training days. Lisa Wei-Haas for helping me get thru that rainy Dam Jam 100 miles and that 100+ degree 80 miler. Carry and take your electrolytes on the cool rides also! Carolyn Fairless for being a great riding and lake swim training partner. Donna Krutka for helping me be healthier than I have been in several years. I just got bad genes when it comes to the immune system. Every smiling face out there training and racing helps me keep wanting the challenge.
Enjoy the journey! |
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