Swim Drill

After looking at last year's videos, decided I need to work on technique. Took it easy as yesterday was hard.
1. On side with fins
2. Pull buoy
3. Paddles with  pull buoy
4. Pull with closed hands/fists
5. Breast stroke

The bike fit yesterday was really good. This is the third time in the last 12 years i've been measured up. The first time was £30 with a system called bio-racer. It gave me a print out of the ideal dimensions for a bike. This gave me the confidence to buy a second hand one that would be ok for me. The second time in 2004 was a bit more in depth at cyclefit in covent garden http://www.cyclefit.co.uk/ for £100. I've just looked at their website and they now want £350!!! can't believe it, they are also completely booked for the foreseeable future! So the bloke I went to see used to work at cyclefit and has set up on his own - he (Ronan) charges £99 for the same service and was twenty times better. Ronan paid real attention to detail and wasn't happy till I was absolutely happy.

At one point when we were moving things 1mm at a time and then "splitting the difference" I felt like the "princess and the pea" I had a lot of questions which he was more than happy to answer. A slight difference was that once we were close to ideal a lot was then based on feel - which I think is more appropriate. I also now know in what direction to move things if discomfort occurs.

This fit was £120 which was the for a time trial set up. I have done this by guess work up until now and two years ago I had a shocker. It's quite late in the day to do this so it will be interesting to see how the half ironman goes - I will take some allen keys!

The time trial set up is different because they take your road position and if looked at from the side rotate it. Bringing you further forwards and flatter therefore reducing your frontal profile.

We ended up moving my saddle down and forward. Moving the right cleat back and left forward. (Found I had been doing the right thing for hot foot which is to move the cleat back) also put some insoles in that stop power loss when your arch (which I haven't got) flattens. Had a video analysis looking for alignment issues - surprisingly it was ok.

Ronan's website is http://www.progresscycle.co.uk/# thoroughly recommended.