So the pace can be important because we need to practice at the right pace. Sometimes we need to break it down into its parts and practice real slowly like in the pool, we need to stand there with instructor watching us as we put our hand in front of us and make this movement and the instructor says, “Yes, that's the right way to do it,” and we stand there in the lot where again we do this and he says, “Yes, that's the right way to do it.” So we do it real slowly then we get in the water and we do a drill. The catch up drill perhaps with the one hand out in front of us and bring the other hand out in front of us and we touch the hands and when this hand starts to pull and bring it through and we touch the hands again, then this hands starts to pull.
Sometimes we got to break it down into the smallest segments and do it real slowly, but what we have to do eventually is we have to take it up to the speed we are going to use at in the race and we have to master the pace, master the movement at that pace. So pace, if we are talking like about swimming or running is important, power on the bike or some of the power meters a long ago, power is important. Heart rate and RPE are not important. Why? Short repeats. They are too short for the heart rate to tell us anything. They are too short for the rating the proceed exertion to kick in and if you are doing something in the last 20 seconds, heart rate is going to be real low while you are running fast for 20 seconds, it won't start to come up until the end of that 20 seconds and then it will continue to rise after you stop. So heart rate is not going to tell us anything and for 20 second or very, very short repeats, same with RPE, just don't get the sensations for that shorter period of time.
You can stand there, you know, I can tell you to run a 5k pace and you are doing this little 30 meter runs back and forth and you know, 5k pace -- none of you guys are probably running at 5k pace. Probably you are running much faster than your 5k pace, just because you know RPE isn't telling you anything and if on a 5K you would know not to run that fast because you know you wouldn’t finish but for shorter distance you can do it because your RPE isn't really telling us very much. Examples would be running in strides, which is what you did across the parking lot today.
Another one is what I call -- what is called biking ILT, Isolated Leg Training or one leg at pedaling on your bike. You push your bike on the trainer, you un-clip one foot and put it on a chair and pedal with one leg. When you do that, you begin to learn the technique of how you actually pedal a bike, and start thinking about the pedaling technique. That's one way, in fact, I have athletes do this all way along, I am sure they get sick of doing this. Why you do pedaling is just to get the idea of what it feels like because I am forcing them to think about their pedaling technique.
Swim drills, more than likely you all do these already. If it was 20 years ago, you won't be doing these. You would think that it is not drills, how many intervals can I do today, how many yards can I swim? Today we now know for triathletes, for most of us as triathletes that the real key to becoming faster is improving economy, not working harder. So we do lots of drills when we are training. We start off with drills, we do drills in the middle and we do drills at the end. In fact, Terry Loughlin who is very big on teaching the swim technique, his belief is we all do nothing in the drills, we should never do anything else such as hip drills. Let fitness take care of itself than just work on drills.
Okay, I have now explained that the basic abilities, any question of a basic ones? For basic ones so if we go back, these are the basic abilities, endurance, force, and speed skill, anything there where we can help you out with? You all understand that? Does it make sense?
These are the simple ones quite honestly. Okay, let's move on then. These are the easy ones. Let's move on to the others which are a bit more challenging; I guess we can call it. These ar
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