Competition build-up

Data problems: My t6 has refused to give out any HR-data since last week. It seemed to have recorded all the 3 diving sessions on the weekend and Monday's spinning with HR-data, but the files transferred to PC show only altitude data. Strange.

Anyway,

Ok, I initially thought I'd avoid any proper preparation for the Saturday comp, but on second thought I decided to rehearse on it as well on this occasion. So here are the main changes to my normal training routine

• Last aerobic training was Monday's relatively hard spinning. I skipped Wednesday running to avoid risking recovery problems.
• Increased stretching; long stretching sessions on Tuesday & Wednesday. Yesterday I worked too late to have any concentration left for stretching.
• Attempting to sleep 15-30 min longer at nights to avoid sleep deficit.
• Eating as if I would be going to run a marathon (less fiber, more easily digested carbon hydrates e.g. pasta and rice) to avoid upsetting my stomach.

Today I'm going to do some technique training on monofin and possibly one or two 50-100m dynamics. Before an absolute max dive I wouldn't go anywhere near water on the last day before the attempt, but it is just such a good way to start the weekend by doing some relaxed diving and meeting training buddies.

I've announced 125m for tomorrow. My plan is to reach 100m as comfortably as possible and with as good a technique as possible, and soon after that start my acceleration phase. I've missed all the opportunities for long dives during the last week because of an upset stomach or crammed-up swimming pools, so I don't have that good an idea on what will happen after that. My guess is that I'll be able to dive 150+ if nothing dramatic goes wrong, but 175 is most likely too much on this attempt.

BTW: If i manage to find an open 'specialty' equipment store today I might be making an unofficial STA WR tomorrow (20min or so)...

Off to diving.

E-Diving & STA

Safety: Jussi, Tero and Anne
Place: Mäkelänrinne (5m pool)
Agenda: Testing diving equipment, e-diving, STA
Weights: No

I have not used HR monitors while diving very often, because the Suunto t6 doesn't work that well under water, but wearing both the belt and the watch under my pool suit seemed to work quite nicely. Even the altitude function worked well and gave some indication on my depth. It is interesting to see that the static apneas on the surface are visible on the altitude graph, and the last static is not, because I moved the watch to the side instead of keeping it next to my chest.

Anyway,

The first four dives were miscellaneous equipment testing. Nothing special except that all the tested stuff worked just fine.

Then there are 7 e-dives with progressively deepening exhales, and the final ones are with max. negative packing. nice to see that the dive reflex kicks in so strongly (lowered pulse) even though I haven't been diving lately so much.

Finally there are 3 static apnea dives. 1 3-min warm-up, 1 4-min warm-up and 1 failed 4-min 'long' static. During the warm-ups the pulse drops quite nicely, but the most interesting thing is that right in the end of the 4-min warm-up, when the uncomfortable area begins at 3:30, the pulse drops very rapidly. Unfortunately I bailed out too soon to see what it would have done next. The final static didn't feel right, and the HR-graph shows it too: much slower HR-drop, which resulted in bailing out after 4:00. These HR-graphs of static dives are completely new to me. Now it is interesting to test

1. what happens to my HR after4:00, and
2. what caused the high HR in the last attempt (my guess is poor concentration)

Looking forward to get more data this weekend...

Spinning 9.1.2007

Warm-up:

• Pull-ups with 10kg x 8
  
• Lower abs with weights x 60
• Upper abs no weight x 60
• Stretching legs
  

50 min Spinning, attempting to keep the HR below 180, but loosing it in the end.

These dry exercises are OK, but still looking very much forward to start training in the pool more frequently as these compulsory week-end activities seem to finally coming to an end...

Hopefully I'll get some e-dive & STA training on Thursday and DYN on Friday to Sunday.

Interval running 3.1.2007

Back to work(out)


First decent training session since X-mas break:

• Stretching legs, back, neck and arms
• Interval running on treadmill
  
• 10min x 10km/h
• 10min x 16km/h
• 10min x 10km/h
• 10min x 16km/h
• 5min x 10km/h
• 1,5min x 17,5km/h
• 1,5min x 19km/h
• Stretching thighs

Comments:

• Too high heart rate: I won't be increasing the speed yet from 16km/h.
• Optimal training effect: Legs feel tired the next day, but I think I can recover fully in two days.
• Mentally very easy; didn't require pushing at any phase, and 16km/h feels very comfortable.
  
• No sign of the slight pain in knee that has troubled me during Christmas break. Obviously my knees just weren't able to handle the extra weight I put on by eating for the whole week without training at all ;).

Project setup

"No, life may not be easy... Yet we must always remember, it's the challenges that define us best and the obstacles that illuminate what we're truly capable of. We must welcome adversity and embrace struggle, and no matter what we get from life, never give less than 100%."

- Jim Profit

I have decided to dive over 200m in dynamic apnea (i.e. horizontal distance diving without breathing apparatus) in 2007. My standing personal best is 178m in April of 2006 after a focused training period. I want to dive over 200m because a firm goal that is beyond my current capabilities improves training motivation and because I simply enjoy intensely the feeling of diving long and deep dives.

This blog is my training diary as I prepare for this goal. This blog focuses on one extremely small niche area in freediving, namely competitive result-oriented dynamic apnea. Freediving is much, so much more than this, so I advise any occasional readers of this blog to view also other sites for more information about safe and more easily approachable forms of freediving. You can also contact me if you want some pointers on trying out this sport in a safe way.

This project would be impossible if I felt I would currently be close to my limits. I have also previously done determined projects to develop my diving (for example building up to the standing 178m PB), so I have already picked several of the low-hanging fruits. Still I see that since my last record dive I have found more areas needing clear improvement, that will hopefully be enough to put me beyond the 200m barrier:

1. Training long dives consistently: Previously I have done progressively lengthening dives from 2 months before a target competition. From now on I will be doing max and close-to-max dives more frequently over the year. This will prepare me both mentally and physically for braking the 200m barrier and it will give me early information if I am neglecting some aspect in my training that would develop into a weak link if left unattended.
   
2. Improving technique: Up till a few months ago I apparently had no idea what to do with a monofin even though I have been swimming with one for over 4 years. I feel, and my watch agrees with me, that I have gained speed while reducing the physical work required for diving. This is surely going to add to my performance if I'm able to repeat it on my max dives.
3. Pushing the limits: Previously I have been hysterically cautious about being clearly within my safety margins while diving. When I started freediving over 6 years ago I had one small samba after a 80m dynamic, and it demotivated me for more than a year as I started to feel anxious every time my dive went beyond the obvious comfort zone. Now with about 6 years' experience of 100% safety record I feel confident enough to start pushing my limits again without the risk of demotivation if one dive does not go perfectly as planned. I will still not think sambas, and not to mention blackouts, are acceptable. However, the only way to locate your weakest link is to be close to your limits. I have seen several of the world's best divers perform 200+ dynamics, and I am positive that each and every one of them are pushing their limits much more than I have ever pushed them in freediving. Thus I don't think I can afford to overlook this area of development anymore. The meters gained by pushing the limits would not be possible if I didn't have 100%-trust on my training buddies. This will require that we keep on regularly rehearsing for safety procedures as a normal part of our training routine.
   

There are also other areas of improvement, but for the time being I feel that these are the most important ones. I'll update the list and/or change their relative weights when I get more information on my weakest links' locations and how the exercises I make start having effect on them.

The next milestone for me will be the Hervanta Underground Apnea on 20th of January
(http://www.freedivecentral.com/c-underground-apnea-23). Where I will attempt a max dive with my current status without that much altering my training routine before that. Based on the information I get from there I will make the necessary adjustment to my training program and write more about it in here.

But now off to patching up my monofin before it falls apart for overuse...

-EeroS