Here are the CSS Test explanations and the homework from Bertie.
This weeks home work is a CCS test. If your in lane 1 then there is no need to attempt this test. Lane 2 you can have a go if you want, it will give you an idea of what you can expect as you progress. (More to follow)
If you don't know already, your CSS (Critical Swim Speed) is your threshold pace when swimming. It's roughly the pace you can swim a flat-out 1500m and is a
single number which you can base all your training intensities from.For instance swimmers in lane 1 have a threshold pace around 1:50-2:00 /100m,
lane 2 1:40-1:50 /100m, lane 3 1:25-1:40 /100m and lane 4 1:15-1:25 /100m. Eg. Swimmers in lane one should be able to hold a pace of 1:50 over a 100m for the full
distance of 1500m.If you have trained with a power meter on the bike you probably know your FTP
(Functional Threshold Power) and running you might be aware of your threshold pace (the pace you can sustain for a race around 10km to 10 miles in length). CSS, FTP and threshold running pace are the equivalent thing in all three sports. Know them and you can train different energy systems accurately and track your progress
over time. So how do you find your CSS pace? Swim a 1500m time trial? Well you could... but it would be mentally challenging to do and actually there's another way of doing it that gives more insight into your fitness:
The Standard CSS Test
After a thorough warmup and after a few key drills, swim a 400m time-trial. Pace it well and remember this is a flat out effort, you shouldn't finish and think "maybe I
could have gone harder"! If at all possible, have a friend, coach or lifeguard time your first 100m split of the 400m. As we'll come to later this will give you real insight into your pacing abilities. Record your overall time and also your 100m split. Spend a few minutes recovering with some easy laps of freestyle until you feel you
are ready for part 2 - a 200m time-trial. Again, well paced and a good hard effort.
Record your time.
Calculating you CSS time.
Post your name 400m and 200m time on the WhatsApp group and we will provide
your CSS time or go to [www.swimsmooth.com/improve/intermediate/swim-smooth-css-calculator](www.swimsmooth.com/improve/intermediate/swim-smooth-css-calculator). ...
Managed to get out for a ride today. First time on a road bike and first time riding a bike on road in 20 years or so.
Went further than I thought I thought I would.
Got to get used to the gears still.
Bloody loved it. ...
Can everyone who books onto the Watt Bike sessions and can't make it for whatever reason please use WattsApp, FB or text to notify the club. The session is booked and paid for in full by the club and there are people who could step in at short notice to fill the slot. ...