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A TriRenaissance Triathlon Lifestyle Webzine December 2008 

  

Cliff & Tatjana Eggink

Cliff & Tatjana are USA Triathlon Level I Certified Coaches.
Cliff is also a USA Cycling Certified Coach and Tatjana is an American Senior Fitness Association Senior Personal Trainer.


In addition to their coaching activities, they are also avid hikers, walkers, swimmers, runners, bikers, kayakers, and triathletes. Both have completed several
Ironman triathlons. Cliff has four Ironman podium finishes.

TriRenaissance Coaching, LLC

Questions - Suggestions - Comments - Submit you club or Article: email> IronBoomer@IronBoomer.com

Online or Personal Coaching Info: TriRenaissance Coaching, LLC. www.TriRenaissance.com


Swimming Glossary

Terms  Acronyms  Definitions  Abbreviations

 

Competitive Strokes:  

Butterly (fly)  Double arm and double kick with body undulation and straight arm recovery


Backstroke (back crawl) Alternating arm and kick with pronounced roll on each pull 


Breaststroke Double arm and kick, underwater recovery, modified frog kick (whip kick)


Freestyle (crawl) Alternating arm and kick, breathing to side, standard stroke used by all


Individual Medly (im)  All of the above in that order


Recreational Strokes:

all of the above plus   

 

Sidestroke  Completely on one side, one arm does upper half stroke, other lower, scissors kick 


Trudgeon Crawl Same as freestyle, but with scissors kick 

 

Elementary Backstroke Flat on back, double arm underwater, recover only to shoulder level, frog kick

 

Underwater swimming Same as breaststroke, but continue stroke all the way back

 

Dog Paddle Duh - you know.   It's actually fun to do during cool down 

 

Workout Terms  

SKPS Swim Kick Pull Swim 

 

Kick Usually with a board stretched out in front of you

 

Pull plastic foam pull buoy between legs to concentrate on the pull without kicking

 

Interval start on a specific time.  the rest time will vary

 

Repeat Rest a specified time, e.g. swim ten times 50 yards, rest 15 seconds between each swim

 

On as in Go on 75, i.e., swim 5 times 200 yards, going on 5 minute intervals

 

DPS distance per stroke, the number of yards one armstroke takes you


SC stroke cycle, one sc equals two armstrokes

Fartlek or Speed play vary speeds during a continuous swim

 

Set A related group of swims, like a course in a menu

WU Warm up, a short swim or series of swim to raise your heart rate and loosen up 

 

WD Warm (or cool) down, a short swim to relax and avoid soreness

 

Drill sampler  

 

Butterfly One-arm strokes, the other forward, breathe to side or forward, change arms at wall.


No arms, hands back at sides, kick head down, kick head up.

 

Lots of kicking with or without board because propulsion is easily 30% from kick.

 

Backstroke One-arm, stay on side for 6 or more kicks, roll all the way to other side, repeat with other arm.


Breaststroke Swim with dolphin (butterfly) kick to introduce undulation into stroke.


Freestyle  One-arm, catch-up (touch hand in front before beginning stroke), fist swimming (get feel of water resistance from the whole arm), hesitation (delay recovery with hand held back), ripple (skim the water with fingers while elbow is held high), hypoxic swimming (reduce the number of breaths), tarzan (head up and forward), underwater recovery (slide hand forward close to torso). 

 

Individual Medley  All of the above, sometimes changing the order of the IM, such as Fly last

Sets  

 

Ladder Increase or decrease the yardage, either straight like 400, 300, 200, 100 or 4x100, 4x75, 4x50, 4x25, or 4x100, 3x100, 2x100, 100, or mix them or reverse the order


Pyramid As above, but up and down, such as 8x50, 4x100, 2x200, 1x400, and back down


Straight/broken Straight is a swim without stopping; Broken is a distance divided into shorter swims. Alternate straight and broken, for example, would be 500, 10x50, 400, 8x50, 300, 6x50, etcetera.  you can SKPS on the straight yardage, and swim on the broken.

 

Descending You descend either the strokes or the time. A combination example: swim slow 50, counting strokes; swim same speed with fewer strokes; swim 2 seconds faster with the fewer strokes, rest and do the 3x50 five times, each slow, slow with fewer strokes and faster with same stroke count.  Any distance can be used for several repeats and then start from the top

Individual Medley  All the workouts can be done alternating free and im, for example the straight/broken swims can be straight free and the broken swims IM.  

Source: ruthkazez.com


Cycling Glossary

Abandon - When a rider quits during a race.

Attack- A sudden acceleration to move ahead of another rider or group of riders.

Big Ringing It - The chain on the big chain ring, going for maximum speed.

Bonk - Total exhaustion caused by lack of sufficient food during a long race or ride.

Bonus Sprints - On each stage, race organizers designate several intermediate points along the route where bonus points are given to the first three riders that cross the line. These sprints are a “race within a race” during each stage.

Break/Breakaway - A rider or group of riders that has left the main group behind.

Caravan/Race Caravan - The official and support vehicles in a race.

Circuit Race - A one-day race that laps around a circuitous route.

Classic Race - A one-day race in which the route travels between two separate points, instead of a circuitous route.

Criterium - A multi-lap, one-day race on a closed, short course, typically one mile or less.

DNF - Short for Did Not Finish.

Domestique - A team rider who will sacrifice his individual performance to help a designated teammate. Duties can include giving up one's bike for another rider, supplying refreshments to teammates, and catching breakaway riders. French for “servant.”

Draft - To ride closely behind another racer, saving energy by using that racer as a wind break. Riding in front is very strenuous but affords a great energy-saving advantage to the rider behind.

Drop/Dropped - When a rider has been passed by another, or left behind.

Echelon - A staggered, long line of riders, each downwind of the rider ahead, allowing them to move considerably faster than a solo rider or small group of riders. In windy sections where there are crosswinds, a large peloton will form into echelons.

Feed Zone - A designated area along the route where riders can grab “musette bags” filled with food and drinks as they ride by. There is an unwritten rule in the peloton that riders should not attack the field while the riders are going through the feed zone.

Field Sprint - A mass sprint at the finish among the main group of riders in a road race.

Gap - The amount of time or distance between a rider or group of riders and another rider or group of riders.

General Classification (G.C.) - The overall leader board in the race, representing each rider’s total cumulative time in the race. The rider with the lowest time is number one on the G.C.

Grand Tour - Refers to three-week major cycling stage races: Tour de France, Giro d'Italia (Tour of Italy), and Vuelta a Espana (Tour of Spain).

Hammer - To ride hard. Also, to “put the hammer down.”

Jump - A quick acceleration, which usually develops into a sprint.

KOM - King of the Mountain. Award for the Best Climber.

Lead Out - To intentionally sacrifice one's chances in order to create a windbreak and creating an opening for a rider behind. A racing tactic whereby one rider races at high speed to give a head start to the rider on his/her wheel.

Mechanical - Slang for a mechanical problem with the bicycle. “He had a mechanical.”

Mountain Climb Classifications - Large mountain climbs are normally classified according to their difficulty. Category 4 is the easiest, followed by Categories 3, 2, 1, and the Hors-Categorie (which is the hardest). Mountain climbs are classified according to their length and the average gradient of the road’s incline.

Off the Back - When a rider or riders cannot keep pace with the main group and lag behind.

Off the Front - When a rider takes part in a breakaway.

Paceline - A string of riders that moves at high speed with each individual taking turns setting the pace and riding in the draft of the others. See also Train.

Peloton - The main field, or pack, of riders in the race. Peloton is French for a group moving forward.

Prologue - One type of beginning for a stage race, which is a relatively short time trial.

Popped - Blown. Had it. Knackered. Stuffed. Lots of words to describe the legs just going all weak. Loss of power.

Puncture - Flat tire.

Road Rash - Skin abrasions resulting from a fall or crash onto the road.

Saddle - The bike seat.

itting up - When the rider is no longer tucked, or riding in the most aerodynamic fashion.

Slipstream - The area of least wind resistance behind a rider.

Stage Race - A bike race held over successive days, with a different course each day. Stage races can last anywhere from three to 25 days. The rider with the lowest total time (or accumulated points) after completion of all the stages wins the overall race.

Team Leader - The rider for whom the team rides in order for the leader to win a stage or race.

Time Cut - Mostly applicable to the Grand Tours. On each stage all riders must finish within a certain percentage of the winner’s time to remain in the race. Those who are unable to make the cut are disqualified from the race.

Time Trial - A race in which riders start individually and race against the clock. The fastest over a set distance is the winner. Riders can pass each other on the course but they are not allowed to draft off of each other. Also known as the “race of truth.”

Train - A fast moving paceline of riders.

UCI - Union Cycliste Internationale, the international governing body of cycling.

Wheel Sucker/Wheelsucking - Someone who sticks to a rear wheel ahead of him or her and refuses to go to the front.

USA Cycling - America's governing body of cycling. USA Cycling supervises the activities of all cycling disciplines (road, mountain, track, cyclo-cross), and establishes criteria for the US Olympic Cycling Team.

Velo - French word for bicycle.

Thank you to
www.dailypeloton.com for contributing to this glossary.


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