LifeSport Pro Training Secrets: Lisa Mensink
LifeSport Coaching works with some of the finest multisport athletes in the world. The coaches strive to supply these athletes with workouts that have a specific physiological purpose while providing inspiration. These training sessions are often trying, but when tackled with zest, result in world-beating performances.
This series offers a little peek into the training diary of LifeSport’s elite athletes. Note the workout adjustments included at the end for athletes of various abilities, experience and fitness levels.
Athlete: LISA MENSINK, Dutch national team member, 2008 Olympic hopeful.
Distance: Olympic-distance (draft-legal)
Hometown: Calgary, Alberta.
Coached by: PAUL REGENSBURG
WORKOUT
Tempo trainer, 3 x [8 x 100m]
Warm-up: 20-30min swim/drill/kick
Main set: 3x [8x100m] on 1:40, hold best average time at set tempo each set, increase tempo each set (for example: 0.9, 0.85, 0.8)
Cool down: 500m swim
WHY I LIKE THIS WORKOUT
Mensink: “Tempo trainer workouts allow me to really think of holding form and the water. I like to challenge myself to descend the times while holding the same tempo. I like to use the TT to transfer my pool swimming speed to the open water where there are no lane lines and pace clocks!”
Coach Regensburg: "A swim metronome such as the Tempo Trainer is a fantastic tool for identifying and developing the athlete's most efficient stroke rate. By changing the setting (seconds/stroke) in each set of these 100s, you will quickly find your "breaking point" where efficiency meets arm turn-over."
ADAPTATIONS FOR OTHER ATHLETES
The tempo trainer is tool that has been proven to benefit triathletes develop and maintain an efficient swimming stroke.
To get the best advantage from your tempo trainer you will need to determine your base stroke rate. From there you can work on increasing your stroke rate and learn how your stroke rate, stroke length and pace interrelate.
The workout can be very similar to the one done by Lisa. Initially, you may struggle to maintain the desired stroke rate for the whole swim – it may feel to slow to start or you may not be able to maintain the stroke rate at the end. However, your persistence will be rewarded as your workouts and races will be more evenly paced and your swim performance will improve.
Workout: Tempo trainer, 3 x [4 x 100m]
Warm-up: 20-30min swim/drill/kick
Main set: 3x [4x100m] with 30 seconds recovery, hold best average time at set tempo each set, increase tempo each set (for example: 0.9, 0.85, 0.8)
Cool down: 500m swim
A certified and experienced triathlon coach will be able to help you integrate tools such as the tempo trainer into your training program and allow you to get the best results from your training time.
Paul Regensburg is an Olympic, Pan Am Games, and Ironman Coach and Team Manager.
For the last 20 years, LifeSport coach Alister Russell has been coaching endurance athletes and formerly was as a National Team Coach for Scotland. He has coached athletes from beginner to world champion at all distances.
Visit LifeSport.ca or write Coach@LifeSport.ca (phone 250-744-3648) for coaching enquiries.
Visit LifeSport.ca or write Coach@LifeSport.ca (phone 250-744-3648) for coaching enquiries.
