HOW TO FLIP TURN IN THREE EASY STEPS:
Step 1: as you’re coming into the wall keep your hands by your sides and point your chest and your nose straight down, and I mean straight down
STEP 2: when your head is about 3-4 feet from the wall dolphin kick your feet just a bit to create some momentum in your upper body, almost immediately after the small dolphin kick tuck your chin to your chest and forcefully roll your upper body straight downwards thinking you’re going to roll your head in behind you (because you are). This is all you need to do to flip over, keep your hands at your sides and do do anything besides the small dolphin kick and forcefully rolling your upper body starting with the chin tuck
Step 3: your body and legs will have flipped over and if you haven’t moved your hands at all they’ll now be over your head and your feet will be flipping over to find the wall. Plant your feet at the wall and push
When you first do this it’ll be hard to do as your breathing pattern will be thrown off, but start with doing this just a few times in a workout, then once every 10 laps, then every 7/5/3, within a few months you’ll be more comfortable flip turning than open turning
How important is this for triathletes? If you’re looking for swim performance, it’s not important at all. If you want to look cool, then it’s a badass thing to learn
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0 463 hours ago
Mizuno Uphill 2019!!
. 📌Hoje é considerada uma das provas de estrada mais difíceis da América do Sul, porém uma das mais desejadas também ❤️. Quem consegue fechar os 42km da Uphill é considerado um ninja, uma lenda, segundo o próprio lema da prova
📌A Serra do Rio do Rastro (SC) já foi eleita por revistas especializadas como uma das serras mais bonitas do mundo, mas é nessa "belezura" toda que muitos atletas "quebram", vários ficam pelo caminho e poucos fecham a prova. É verdadeiramente um desafio extremo, por isso é tão desejada
📌Fui sorteado pra correr a prova em 2018, mas uma lesão me tirou da prova. Tive que escolher entre forçar e realizar um grande desejo, ou arriscar e ter uma possível fratura por stress na minha tíbia 😱. A lesão me deixou frustrado por não ter ido a essa prova, mas abriu várias outras oportunidades, como a preparação de fato para o triatlon 🏊♂️🚴♂️🏃♂️ e a reboque meu projeto para o Ironman. É o que digo, é ver o copo "meio cheio" ao invés de vê-lo "meio vazio". Escolhi ver o "copo cheio", optei pela oportunidade em meio a uma adversidade
. 📌De lá pra cá, técnica, performance e resistência melhoraram muito, fruto de uma maior conscientização e empenho. A "brutalidade" e a opção indiscriminada por suportar dor extrema apenas por auto afirmação, defitivamente ficou pra trás.
📌A princípio não é uma prova para iniciantes, é uma prova dura, que requer principalmente "cabeça" pra seguir morro acima com todas as dificuldades que a serra impõe, e finalizar sem parecer que passou num moedor de carne... Rs
📌Então, que venha a Uphill!! 💪💪💪
Créditos da foto: corredoresanonimos.pt
First brick of 2019 went about as rough as expected #ScottsTots
10 1106 hours ago
🏁🥇 1st IRONMAN 70.3 @ Geelong 🥇🏁..
Race recap and position per category...
🔸Male 40/45 yo = 109th out of 131..
🔹Gender = 618th out of 764..
🔺Overall = 819th out of 1,076..
Did you notice that I did not even come close to be the last one 😂💪..
A great race that went much better than expected and the recovery has been spot on. Will do it again for sure ... wait ... what .... 🤣🤣..
1- 🏊🏻♂️Swim 1.9km in 42min #PB..
An easy pace with a super flat sea. Felt comfortable straight from the beginning and I made sure I was not too close to the others swimmers. Maybe I enjoyed it too much and took it easy but I was also thinking that the next leg of the race was the bike and I needed some energy. Average pace of 2:14/km nonstop. Little did I know that it was my fastest pace in a triathlon race and on a longer distance as well, so it’s x2 PB 🤩..
2- Transition 1 = 3:59 min..
I thought I was going faster as all my change in clothes were very smooth and in control. The distance between the start and finish in the transition area always through me off. You spent more time running around with the bike than getting changed. A good time here though!! .
3- 🚴🏻♂️ Bike ride 90km = 3h21. Again PB..
The ride was good. A little wind but not too much, some hills but nothing crazy. A great speed for me and actually my fastest pace over that distance taking into account that there was no pit stop like in training with the squad. Pace just under 27km/h 🤩 happy with that. I’m sure I can get to the magical 30km/h soon. As I’m “the French snail” of the squad, everyone had to overtake me at some point but always with a gentle comment “You are doing great Man...Keep pushing... You are going to make it....You are doing so well”. All the things you want to hear when you are doing your weakest part. Love my squad 💚💛🧡! Considering I’ve been bike riding for just 4 months, I am really proud of that achievement 🏁💪..
4- Transition 2 = 2:34 min..PB..
Not the fastest time but knowing that I have to change my shoes from cycling to running shoes, it’s actually my fastest transition here. Felt strong and calm. 🏁👍..
5- 🏃🏻♂️Run 21.1km = 1h57..
As a runner this is NOT a PB
När du ska visa eleverna att det går att träna hårt ”som gammal” och samtidigt får ett eget högintensivt pass på betald arbetstid. Win-win situation! 🤩
When you are showing your students that you can train hard even when you are ”old” and at the same time get your own high-intensity workout at work. Win-win situation! 🤩