Competition is over. I did not do 200m DYN, but I exceeded my pb in static and dyn. It is very difficult to summarize what went through my head during the weekend. There were lot's of surprises but none of them made me unable to perform under pressure. I laid huge expectations to myself but without overburdening under them. Feeling just after the comp was all worth it.
I've had one month off training. Just working and going to open waters once a while. Now it's time to start depth again. We've done couple of training runs already, but more is to be done. Compared to warm and clear waters of Egypt, diving in cold, black waters of Finland is another beast to conquer itself.
tiistai 26. kesäkuuta 2012
sunnuntai 6. toukokuuta 2012
Finished with the training
I've been spotting the nearby bridge when it's going to open up. Today was the day. Ice had melted to create a 4m wide strip just under the bridge to go for diving. Weather was nice and water was cold. Also today was last pool practice before the big competition. Purpose of the last few training sessions have been just to keep the feeling to the water and keep relaxed. No more hard training. Basically this means that all the training is behind me for this spring. It feels that no matter the competition goes, I've exceeded my expectations and really exceeded myself during this year.
I do feel really enthusthiast for the comp. I know it's going to be fun. I only hope to perform so that I won't have any regrets afterwards.
perjantai 27. huhtikuuta 2012
Static with samba
Today we had a static practice to prepare to upcoming competition, which is in two weeks. My static training has been 99% dry. This was second session in the water. I did one preparation with pranayama, 1 frc and two warmup statics with 3min+ and 3:30. Contractions were light and easy. I only felt the harder ones and did not feel any discomfort. This strategy has worked with me on dry statics really well. Doing two warmups delayed the contractions and also the drop of SpO2. In water I don't know if they have so much of a effect.
After doing the the warmups I did my max. I did 4 deep slow breaths and 3 faster "yawns". Packed ~10 times and go. Contractions came earlier than on the previous one starting lightly under 2mins. They got harder around 3mins and I put my hands to railing at 3:30 mark. From there I just hold on counting slowly to 10. I did game my 4:30 mark. I got up at 4:45 with my first samba unable to do the protocol. What a funny feeling! You feel slightly awkward just after, but can't wait to tell your friends about it :) But I am really happy that I managed to hold easily to the samba in water. Doing it dry has been so far too difficult. Even better, I actually got up by myself. I have pushed to my limit for the first time (and slightly over it).
Next time I can do more minimal warmup, less breath-up and remember to open my eyes to focus on the hypoxia signs around 4mins. Also I remember to do forced hook breath just after my face is out of the water. Regarding the competition this was very good exercise for it.
After doing the the warmups I did my max. I did 4 deep slow breaths and 3 faster "yawns". Packed ~10 times and go. Contractions came earlier than on the previous one starting lightly under 2mins. They got harder around 3mins and I put my hands to railing at 3:30 mark. From there I just hold on counting slowly to 10. I did game my 4:30 mark. I got up at 4:45 with my first samba unable to do the protocol. What a funny feeling! You feel slightly awkward just after, but can't wait to tell your friends about it :) But I am really happy that I managed to hold easily to the samba in water. Doing it dry has been so far too difficult. Even better, I actually got up by myself. I have pushed to my limit for the first time (and slightly over it).
Next time I can do more minimal warmup, less breath-up and remember to open my eyes to focus on the hypoxia signs around 4mins. Also I remember to do forced hook breath just after my face is out of the water. Regarding the competition this was very good exercise for it.
sunnuntai 22. huhtikuuta 2012
Closing in on the target
The target competition is getting closer by the minute. It's been most amazing training run so far. Freediving is the most spectacular sport. So much to learn and so much to learn about yourself. I did another competition practice today. This time DNF Preparation went great and I felt really good starting up from the OT. I surfaced at 101m with new pb. Dive time was 2:25 which is the longest so far for me. Surfacing was pretty tight, but still felt in control. At the end of the dive I lost some air because of strong contractions and using mask. Something to be changed next year. Also for this dive time, with better technique, I should be able to do many more meters. After the dive I got real rush of endorfine and adrenaline. I felt like jumping up and down.
Spring is also coming and I've been looking few times when the ice melts from the lakes and I could start the spearing season. Weather is awesome and I hope I can hit the waters soon enough.
Spring is also coming and I've been looking few times when the ice melts from the lakes and I could start the spearing season. Weather is awesome and I hope I can hit the waters soon enough.
sunnuntai 15. huhtikuuta 2012
Training camp
This weekends national team ring training camp is over. It was a fun one. I've been able to really concentrate on the training for the last two weeks because I have been on vacation. Few things have happened: I've increased amount of yoga and as a result many things about mental training have been solidified and clarified. I've introduced also solid gym training regiment tailored towards freediving which emphasizes on the lactic tolerance, buffering and mental training against lactics. I also intented to do some swim training, but this I didn't managed to do, so it came back to haunt me in the camp.
As I don't have any background in any watersports. In fact I have never really enjoyed swimming, so as a result my ability to perform swimming technique is mostly constrained on staying afloat and paddling franticly. I can probably dive further than swim. At the training camp we had basic swimming drills, which work great towards DYN / DNF technique, but I definetely need to find time during summer to train these. I don't resent swim training, because I know that with some training I can get the basics down pretty fast.
Another thing was the max dynamic dive. Goal for saturday at the camp was to do maximum dynamic effort which would work towards to the spot on the national team. I did not have that high hopes though. My goal was to train competition start and preparation. All the preparation went great. There was almost a hour before the dive, when I already had my suit on and relaxed on the side of the pool. I did visualization exercises on the previous day and during hte morning. I felt good and ready to do a long dive before the start. I did realize that unfamiliar pool (shallower than my regular pool) and few weeks with very little pooltime (due to easter) would show in technique and relaxation, still is should be able to do nice, long dive with decent dive time. The dive itself started well, but felt horrible after 100m. I surfaced on 125m with dive time 1m25sec, which is pretty low. I felt very high co2 and for some reason my tolerance was all time low. I just gave up. Start and surface protocol went okay, with slight grab on the surfacing. As a result I figured out that the competition dive will most likely feel much harder than normal training long dive. It should not really matter and that should be trained before in not-so-optimal conditions. I think the training should prepare you on much more difficult performance that it actually will be.
As this was my first competition style start, it was very good overall experience about the preparation, about the dive itself and what I need to do to prepare for the next one.
As I don't have any background in any watersports. In fact I have never really enjoyed swimming, so as a result my ability to perform swimming technique is mostly constrained on staying afloat and paddling franticly. I can probably dive further than swim. At the training camp we had basic swimming drills, which work great towards DYN / DNF technique, but I definetely need to find time during summer to train these. I don't resent swim training, because I know that with some training I can get the basics down pretty fast.
Another thing was the max dynamic dive. Goal for saturday at the camp was to do maximum dynamic effort which would work towards to the spot on the national team. I did not have that high hopes though. My goal was to train competition start and preparation. All the preparation went great. There was almost a hour before the dive, when I already had my suit on and relaxed on the side of the pool. I did visualization exercises on the previous day and during hte morning. I felt good and ready to do a long dive before the start. I did realize that unfamiliar pool (shallower than my regular pool) and few weeks with very little pooltime (due to easter) would show in technique and relaxation, still is should be able to do nice, long dive with decent dive time. The dive itself started well, but felt horrible after 100m. I surfaced on 125m with dive time 1m25sec, which is pretty low. I felt very high co2 and for some reason my tolerance was all time low. I just gave up. Start and surface protocol went okay, with slight grab on the surfacing. As a result I figured out that the competition dive will most likely feel much harder than normal training long dive. It should not really matter and that should be trained before in not-so-optimal conditions. I think the training should prepare you on much more difficult performance that it actually will be.
As this was my first competition style start, it was very good overall experience about the preparation, about the dive itself and what I need to do to prepare for the next one.
lauantai 7. huhtikuuta 2012
What is enlightenment?
I have been wondering recently, that if I should try to find myself a coach, a guru or a teacher. I feel that I am doing very well without and constant self pondering, reflection and hunger for more information keeps me occupied and happy. Is the reason why I think I need one, because others have had one too? I realized something important while reading a article from wefreedive.org. It boils down on my motives and goals why I freedive and train. I train not to become the best freediver in the world. Comparing my results to other divers is irrelevant. I train to become the best I can be. Here are the wise words of Immanuel Kant (quoted from wefreedive.org).
An Answer to the Question: What is Enlightenment?
Immanuel Kant - 1784
Enlightenment is man's emergence from his self-imposed immaturity. Immaturity is the inability to use one's understanding without guidance from another. This immaturity is self-imposed when its cause lies not in lack of understanding, but in lack of resolve and courage to use it without guidance from another. Sapere Aude! [dare to know] "Have courage to use your own understanding!"--that is the motto of enlightenment.
Laziness and cowardice are the reasons why so great a proportion of men, long after nature has released them from alien guidance (natura-liter maiorennes), nonetheless gladly remain in lifelong immaturity, and why it is so easy for others to establish themselves as their guardians. It is so easy to be immature. If I have a book to serve as my understanding, a pastor to serve as my conscience, a physician to determine my diet for me, and so on, I need not exert myself at all. I need not think, if only I can pay: others will readily undertake the irksome work for me. The guardians who have so benevolently taken over the supervision of men have carefully seen to it that the far greatest part of them (including the entire fair sex) regard taking the step to maturity as very dangerous, not to mention difficult. Having first made their domestic livestock dumb, and having carefully made sure that these docile creatures will not take a single step without the go-cart to which they are harnessed, these guardians then show them the danger that threatens them, should they attempt to walk alone. Now this danger is not actually so great, for after falling a few times they would in the end certainly learn to walk; but an example of this kind makes men timid and usually frightens them out of all further attempts.
Thus, it is difficult for any individual man to work himself out of the immaturity that has all but become his nature. He has even become fond of this state and for the time being is actually incapable of using his own understanding, for no one has ever allowed him to attempt it. Rules and formulas, those mechanical aids to the rational use, or rather misuse, of his natural gifts, are the shackles of a permanent immaturity. Whoever threw them off would still make only an uncertain leap over the smallest ditch, since he is unaccustomed to this kind of free movement. Consequently, only a few have succeeded, by cultivating their own minds, in freeing themselves from immaturity and pursuing a secure course.
keskiviikko 4. huhtikuuta 2012
Day 45 - Imperfect day
I've been feeling pretty good lately. I think it's partly because I am on vacation and can train without worrying about work and other stuff. Partly I feel good because I am in pretty good shape for freediving. It will be interesting to get to the open waters and just have fun. Spring is here and summer is getting closer by the minute.
Last sunday I decided to do long dynamic. Last time was at the end of January where I surprised myself by hitting 130m mark. Unlike my last dnf attempt there was no pressure this time to perform. I did feel the normal restlessness after making the decision to do long dive on the previous night. My preparation for the dive is getting more and more routinely. I start to think about it on the previous day, stretch and visualize in the morning, eat properly and rest handles itself. This time the dive itself was pretty tight, not because of co2 and duration, but because of lactics. This time I really felt my muscles almost give up, but I still managed to hold it. There was still gas on the tank at the end. I surfaced after touching the wall on the 150m. Dive time was 1m50sec. Turns were okay, but not perfect. I still have to work on that.
Another thing I realized was that I have to work on my surface protocol. Normally I will try to find foothold and stand up. At the very near of max this is not a good idea and also the pool in the comps can be deeper. I should find the line buoy, turn my back against it and do sp. All this without too much strain.
Today I hit walking apneas again. I tried to measure my SpO2 with my oximeter during the walking apnea. The measurement doesn't work so well during the apnea and after the hold it takes some time to read the measurement correctly. On the second try I managed to end up with 86% SpO2 after 2:10 of brisk walk. On the last one I decided to do one "stressed" walking apnea. I raised my hr to 90bpm, put on some fast paced metal music and started to walk faster than usual. I figured that for the competition the environment will not be 100%. I will be more excited than usual, pool will be different and I might just feel "off". In this case I should be able to push to the max (of that day). I ended up the walk with tight 2:30, which is my pb for walking apnea. I ended when I started to feel really dizzy, but no other symptoms of hypoxia. This again gave me a real confidence booster: co2 and mental side is not so much of a issue anymore if I can push to the max without having the perfect conditions and perfect day.
Weight: -3,4kg
Last sunday I decided to do long dynamic. Last time was at the end of January where I surprised myself by hitting 130m mark. Unlike my last dnf attempt there was no pressure this time to perform. I did feel the normal restlessness after making the decision to do long dive on the previous night. My preparation for the dive is getting more and more routinely. I start to think about it on the previous day, stretch and visualize in the morning, eat properly and rest handles itself. This time the dive itself was pretty tight, not because of co2 and duration, but because of lactics. This time I really felt my muscles almost give up, but I still managed to hold it. There was still gas on the tank at the end. I surfaced after touching the wall on the 150m. Dive time was 1m50sec. Turns were okay, but not perfect. I still have to work on that.
Another thing I realized was that I have to work on my surface protocol. Normally I will try to find foothold and stand up. At the very near of max this is not a good idea and also the pool in the comps can be deeper. I should find the line buoy, turn my back against it and do sp. All this without too much strain.
Today I hit walking apneas again. I tried to measure my SpO2 with my oximeter during the walking apnea. The measurement doesn't work so well during the apnea and after the hold it takes some time to read the measurement correctly. On the second try I managed to end up with 86% SpO2 after 2:10 of brisk walk. On the last one I decided to do one "stressed" walking apnea. I raised my hr to 90bpm, put on some fast paced metal music and started to walk faster than usual. I figured that for the competition the environment will not be 100%. I will be more excited than usual, pool will be different and I might just feel "off". In this case I should be able to push to the max (of that day). I ended up the walk with tight 2:30, which is my pb for walking apnea. I ended when I started to feel really dizzy, but no other symptoms of hypoxia. This again gave me a real confidence booster: co2 and mental side is not so much of a issue anymore if I can push to the max without having the perfect conditions and perfect day.
Weight: -3,4kg
torstai 29. maaliskuuta 2012
Day 39 - Intensive period
Tomorrow starts my two weeks of vacation. I've made some plans to do more intensive training period. Now my routine has formed the following:
Another thing I should start doing is pool static. This can be done mostly on sundays, where I can get safety to watch me.
The target competition for Northern Apnea Games are getting closer. I feel excited but reassured due to all the training. I had a argument with my coach about if I should feel competitive and if I should have strong will to win the competition. This was when I declared my aim is to do my best solid performance. I think all the top freedivers I have talked with don't think their performance as a competitive against other divers, if all, this is deemed counter productive. I still feel my approach is the best for me. I don't feel that my goal is to win anything or to be placed on any ranking position.
Weight -3kg.
- Monday - 45min Yoga
- Tuesday - Stretch with packing + O2 Static
- Wednesday - 45min Yoga
- Thursday - Stretch with packing + CO2 OR O2 Static
- Friday - Pool with depth + DNF
- Saturday - off
- Sunday - 2 hours pool with Dyn + DNF (sometimes max attempt)
Another thing I should start doing is pool static. This can be done mostly on sundays, where I can get safety to watch me.
The target competition for Northern Apnea Games are getting closer. I feel excited but reassured due to all the training. I had a argument with my coach about if I should feel competitive and if I should have strong will to win the competition. This was when I declared my aim is to do my best solid performance. I think all the top freedivers I have talked with don't think their performance as a competitive against other divers, if all, this is deemed counter productive. I still feel my approach is the best for me. I don't feel that my goal is to win anything or to be placed on any ranking position.
Weight -3kg.
sunnuntai 18. maaliskuuta 2012
Turns - day 25
Hard training pays off. I've been doing twice a week my yoga routine. There has been change in my state of mind. I could call this feeling transcendence. I do feel more relaxed, aware and less stressed. I've been working on my pranayama exercises and also meditation.
Today was sunday pool practice. Last week I got my new mono to test it out. It's hand made in Russia and I was convinced that it's better than Waterway Glide by someone who definitely knows his stuff. Oh and It is a beauty. Stifness is medium, so it's much more than my previous one. I tried to figure out the best way to turn. There seems to be two popular ways: Goran Colak style, where diver turns sideways and pushes from the poolside with no kick. Other one where diver turns sideways before turn and sweeps mono from below with a kick from poolside. With the new monofin, I do feel ready for the next long dyn dive. I should be able to surpass 2min dive time mark with ease. There is mini competition in three weeks so this will be my intermediate target.
Also I've been doing some walking statics to increase my dive times. Relaxation and mental preparations is important to emphasize. I read some older deeperblue posts by Eric Fattah where he describes techniques to block and prevent contractions. It would be nice to learn these because I do put lot's of effort to withstand the contractions (they start ~2mins in dry static).
Also more importantly, I did 84m pb for dnf today. For the first time I didn't have to think about technique, feet and hand positioning. I just concentrated on relaxation and it was easy dive. I was happy afterwards, because I've tried longer dnf twice on previous sunday practices and they've been failures (first time just gave up after 60m and next time mask filled of at 50m turn).
Weight -1,6kg
Today was sunday pool practice. Last week I got my new mono to test it out. It's hand made in Russia and I was convinced that it's better than Waterway Glide by someone who definitely knows his stuff. Oh and It is a beauty. Stifness is medium, so it's much more than my previous one. I tried to figure out the best way to turn. There seems to be two popular ways: Goran Colak style, where diver turns sideways and pushes from the poolside with no kick. Other one where diver turns sideways before turn and sweeps mono from below with a kick from poolside. With the new monofin, I do feel ready for the next long dyn dive. I should be able to surpass 2min dive time mark with ease. There is mini competition in three weeks so this will be my intermediate target.
Also I've been doing some walking statics to increase my dive times. Relaxation and mental preparations is important to emphasize. I read some older deeperblue posts by Eric Fattah where he describes techniques to block and prevent contractions. It would be nice to learn these because I do put lot's of effort to withstand the contractions (they start ~2mins in dry static).
Also more importantly, I did 84m pb for dnf today. For the first time I didn't have to think about technique, feet and hand positioning. I just concentrated on relaxation and it was easy dive. I was happy afterwards, because I've tried longer dnf twice on previous sunday practices and they've been failures (first time just gave up after 60m and next time mask filled of at 50m turn).
Weight -1,6kg
perjantai 9. maaliskuuta 2012
Day 16 - Mindfulness
Okay, I started to worry too soon. Yoga has helped in multiple areas of health. I've sticked with yoga, pranayama and increased stretching. I have to say, I feel pretty good. I've been reading also some texts on meditation and mindfullness. I've also introduced them to my statics and walking apneas. I've prepared with with pranayama, listened some ambient sounds to relax and concentrated on passive observation of thoughts and environment during the apnea. During apnea there is different negative thoughts. You just try to observe them, accept them and let them pass as they come. This seems to do wonders for co2 tolerance and contractions.
Today I did 2:10 "dry" dynamic and 4:10 static just after it after few mins of rest.
I skipped pool for today and also I have to skip it for Sunday. I got stiches on my neck so can't go to pool due to risk of infection. Because of this, I will be going to dive under ice on Sunday instead. Sounds logical, eh?
Weight -1,5kg.
Today I did 2:10 "dry" dynamic and 4:10 static just after it after few mins of rest.
I skipped pool for today and also I have to skip it for Sunday. I got stiches on my neck so can't go to pool due to risk of infection. Because of this, I will be going to dive under ice on Sunday instead. Sounds logical, eh?
Weight -1,5kg.
maanantai 5. maaliskuuta 2012
Day 12 - Failures
It's day 12 of my diet and yoga regiment. I've followed my routine and feel pretty good, with the exception that I've gained weight. Strange. I will continue with the same regiment for a week and make additional changes, if required. Last week I managed to implement my new yoga routine and it feels great. I did it twice last week with additional static training sessions. I also did regular pool practice twice.
I think I've figured out my dnf kick finally. It has taken quite a while. Now I have problem with hand placement when straightening the hands after pull and just before the kick. I tried to do longer dnf, but failed after the second turn when my mask moved out from my face. If it was competition I think I would had continued.
I've also ordered oximeter, which should make my static exercises more fun. I do hope to get it this week.
I think I've figured out my dnf kick finally. It has taken quite a while. Now I have problem with hand placement when straightening the hands after pull and just before the kick. I tried to do longer dnf, but failed after the second turn when my mask moved out from my face. If it was competition I think I would had continued.
I've also ordered oximeter, which should make my static exercises more fun. I do hope to get it this week.
torstai 23. helmikuuta 2012
Day zero
I finally dragged myself to see a doctor. There's been wrist related pain for, well, eight years. I think it's time to get it checked out. After straining it, it wakes me up in night for some throbbing pain. Not nice.
Same time I also ordered some bloodworks to get hemoglobin and cholesterol values. I also got spirometry to check my VC. First time for me. My FVC was 5,9l and with some packing I got 6,3l. Other specs looked okay also. Not massive lungs, but just average for my size. I do still have some flu left, so it might have been a factor to the results. I think it would be interesting to re-do it in few months and see if anything has changed.
Weight +-0kg
Same time I also ordered some bloodworks to get hemoglobin and cholesterol values. I also got spirometry to check my VC. First time for me. My FVC was 5,9l and with some packing I got 6,3l. Other specs looked okay also. Not massive lungs, but just average for my size. I do still have some flu left, so it might have been a factor to the results. I think it would be interesting to re-do it in few months and see if anything has changed.
Weight +-0kg
keskiviikko 22. helmikuuta 2012
Yoga and diet
Last night I figured it out. I really have to start training. There is national comp in two and half months. Main thing I want to improve is my yoga training and diet. I've been hitting Breatheology pretty hard. I've done some yoga previously but with Stig's straightforward explanation things seem to come together.
My management coach (yes, I do have one for now) keeps telling me to plan my goals and things I want to improve. List the things that enforce strong positive emotions, reasons for your work towards your goal and benefits of achieving it. Improving diet and dropping some weight seems the most trivial exercise for it. While improving my technique, relaxation and apnea abilities is important part of training. Proper diet should support this all. Here goes:
My goal is to lose 4kg of body mass before the national competition. This can be divided to intermediate goals:
My management coach (yes, I do have one for now) keeps telling me to plan my goals and things I want to improve. List the things that enforce strong positive emotions, reasons for your work towards your goal and benefits of achieving it. Improving diet and dropping some weight seems the most trivial exercise for it. While improving my technique, relaxation and apnea abilities is important part of training. Proper diet should support this all. Here goes:
My goal is to lose 4kg of body mass before the national competition. This can be divided to intermediate goals:
- 2kg's per month.
- 0,5kg per week
- energy intake of -500kcal / day
- Adding more fruit and veg to the diet
- Increasing yoga to twice a week
- Improved dive time by
- Lowered blood pressure
- Lowered resting heart rate
- Lowered metabolism
- Improved VO2 max
- Increased energy levels
- Positive mental effect that I've reached my goal
- More antioxidants
- More alkaline diet
- Improved intake of nutrients and minerals
- Better digestion
- Increased flexibility
- Improved relaxation
- Improved concentration
- Improved dive
- Following the weight development in my training diary
- Determining daily nutrient intake and adjusting it accordingly
- Creating new yoga routine, which can be done in 45mins and includes pranayama exercises
perjantai 17. helmikuuta 2012
Benefits of freediving
It's been few weeks since my last post. Goran Colak's training weekend is over. I took some important stuff with me. Even though my progress has been quite fast, I recognized that this sport takes years to master. I don't feel discouraged by it, but feel sort of humbled. First day was mostly about importance of swimming technique and training which benefits your freediving technique in DYN and DNF. It's a completely different sport and I really felt lost during the drills. Swimming and proper technique is at the moment non-existing and I will work on them during summer when the waters open.
Yeah and week ago we did photography session under ice. It was nice experience but not so much hard diving. Place was a bit shallow but the overall experience was awesome (including sauna afterwards). It was -22c when we started and got a bit warmer (-15c) in the afternoon.
I compiled a presentation for next sunday for the rest of freedivers in our club. This was something we promised to do to share the knowledge and I was happy to do it. When you write down things related to training, metal preparation, nutrition and planning, it acts as a strong mental reinforcement. I think I have pretty good and solid package of information which is useful from beginner to more experienced freediver.
I received my Breatheology also at last. I've started to read it. There is lot's of information about health effects of Pranayama. Slowing down and deepening your breathing seems to have multitude of effects to your circulation, blood pressure, mental abilities and overall health. There is similarities to hypoxic training which is used in many other sports. Hypoxic training is traditionally done in high altitude or simulated high altitude, but it has some unwanted effects (like loss of muscle mass). There is also interval hypoxia training (IHT), which can be done with equipment. IHT is done by breathing air with less oxygen in intervals (5min on/off). SpO2 is monitored and maintained at target 85-90%. With hypoxic training your body functions with less oxygen, but more importantly with more co2 which seems to be trigger for the beneficial functions in the body
As a freediver I should be able to do this nearly similar without any equipment. I've done some simple exercises and can maintain breathing rate of 1 breath / min pretty easily. I get 5-10 contractions at the end of the hold and do single normal breath. I would need oxymeter to check how much my Sp02 drops (I don't think it drops much). More importantly the drill should create elevated co2 level, which creates the training effect. This was actually recommended by Goran as co2 training drill for 30-45min. You can also include any type of light physical activity to introduce lactic tolerance to to the drill. Anyway it's all very interesting and requires more looking in to.
Yeah and week ago we did photography session under ice. It was nice experience but not so much hard diving. Place was a bit shallow but the overall experience was awesome (including sauna afterwards). It was -22c when we started and got a bit warmer (-15c) in the afternoon.
I compiled a presentation for next sunday for the rest of freedivers in our club. This was something we promised to do to share the knowledge and I was happy to do it. When you write down things related to training, metal preparation, nutrition and planning, it acts as a strong mental reinforcement. I think I have pretty good and solid package of information which is useful from beginner to more experienced freediver.
I received my Breatheology also at last. I've started to read it. There is lot's of information about health effects of Pranayama. Slowing down and deepening your breathing seems to have multitude of effects to your circulation, blood pressure, mental abilities and overall health. There is similarities to hypoxic training which is used in many other sports. Hypoxic training is traditionally done in high altitude or simulated high altitude, but it has some unwanted effects (like loss of muscle mass). There is also interval hypoxia training (IHT), which can be done with equipment. IHT is done by breathing air with less oxygen in intervals (5min on/off). SpO2 is monitored and maintained at target 85-90%. With hypoxic training your body functions with less oxygen, but more importantly with more co2 which seems to be trigger for the beneficial functions in the body
As a freediver I should be able to do this nearly similar without any equipment. I've done some simple exercises and can maintain breathing rate of 1 breath / min pretty easily. I get 5-10 contractions at the end of the hold and do single normal breath. I would need oxymeter to check how much my Sp02 drops (I don't think it drops much). More importantly the drill should create elevated co2 level, which creates the training effect. This was actually recommended by Goran as co2 training drill for 30-45min. You can also include any type of light physical activity to introduce lactic tolerance to to the drill. Anyway it's all very interesting and requires more looking in to.
sunnuntai 29. tammikuuta 2012
Winter day
I've been slacking from the training. I haven't done any statics since last year. I think it's time to start those. I did one big dive two weeks ago and had a break last weekend. The distances have taken too much of concentration recently and I think I have to go back to basics. Co2 tables. I did today 6x25 with single breath and added 2x25 with three breaths. Not very fun, but it's a drill which has good training effect.
I've been also practicing dnf which seems to take quite a long to build up solid kicks. I did easy 58m, which took 1m 20sec (not so good). I have to build speed and relaxation much more. But you got to start somewhere. I tried also some gliding and struggled but finished 25m with just a single arm pull and kick.
Next weekend is Goran Colak's course. There is two days of classroom, gym training and finally pool at sunday. I have very high expectations.
sunnuntai 15. tammikuuta 2012
Training day
Much has happened since change of the year. I made quick fix for my D3 interface (which I broke at Dahab) and got my profiles from the deep dives. It's funny how you can vividly re-live your dive through simple pixel graph through screen.
I got message that I was selected for the national team training ring. I originally did not intend to apply, but I was persuaded by my teammate who had also participated in it few years back. They selected twenty members to the ring and from it, the national team will be selected. I really had to consider my options. On the other hand the possibility to train with the best is tempting to say at least. Pressure and expectations to train hard weights in the other end of the scale. Pressure is not set by the team but by comparing myself to my peers at the training ring. My journey to freediving has been short but intense. I think my first training session at the pool was around 6-7 months ago.
I also set myself training targets for this spring. I've set monthly goals so, that I am targeting the national comp this spring. Most important goal is to get successful dives from it. Another challenge is DNF, which I haven't done at all yet. I've just started to practice it and getting my kicks and relaxation in order is going to need lot's of repetitions. At the first weekend of February I will be participating to first training course lead by Goran Colak. As much as I expect to learn from him, I expect as much to talk and meet people in the national team and to learn from them.
Last friday I did flow exercise (Kars' frog flow from youtube / deeperblue) at the 4m pool and managed to do easy 1m 54s dive, which is the longest non-static dive for me.
Today was another training day. I had previously decided that it would be time to do first long dive of the year with mono. I prepared, stretched and relaxed. I had already started to feel pressure when I started packing my stuff at home. I had set monthly target for dynamic for January and I don't have any other free weekends to do it. I did not set it to this dive, but I did set a dive time target for 1m45s. I fixed my D3 to alarm it. Setting target for new distance in dynamic is difficult. You're pushing for unknown territory and the first dive to new distance is usually the hardest. Your mind starts making excuses why you should not do the dive. Maybe you could do a easy 75m instead. Maybe no safeties will show up. Well, a safety showed up and I had no excuses. I get strong confidence from the training which cancels the doubts. This is why I have trained. I relax by the pool, breath-up, descent the the end of the pool, fill the lungs and go. Soon as I am in the water the doubts disappear. Instead of concentrating on the distance, I concentrate on the kicks. I keep counting the kicks for each 25m, relaxed turns and I avoid tensing up. Lactics kick in between 50m and 75m. There's no urgency I just wait for the alarm and keep diving. After 100m the lactics get really strong but it does not bother me. I come up at 130m after the turn. I concentrate on the breathing and protocol. I feel fine. I felt that there was still lot's left in the tank, but I wanted to leave something for the next month too...
Almost all of my dives have been successful in depth and dynamic. Only discipline where I haven't been able to exceed and improve constantly has been static. In dynamic and cwt there will be failure eventually. I am not being negative about it, just thinking realistically. I think it would be possible to prepare a recovery plan which you can review when it might happen. This would include something in the lines of positive reinforcement, taking a break and lowering the expectations and while giving the body more time to adapt.
I got message that I was selected for the national team training ring. I originally did not intend to apply, but I was persuaded by my teammate who had also participated in it few years back. They selected twenty members to the ring and from it, the national team will be selected. I really had to consider my options. On the other hand the possibility to train with the best is tempting to say at least. Pressure and expectations to train hard weights in the other end of the scale. Pressure is not set by the team but by comparing myself to my peers at the training ring. My journey to freediving has been short but intense. I think my first training session at the pool was around 6-7 months ago.
I also set myself training targets for this spring. I've set monthly goals so, that I am targeting the national comp this spring. Most important goal is to get successful dives from it. Another challenge is DNF, which I haven't done at all yet. I've just started to practice it and getting my kicks and relaxation in order is going to need lot's of repetitions. At the first weekend of February I will be participating to first training course lead by Goran Colak. As much as I expect to learn from him, I expect as much to talk and meet people in the national team and to learn from them.
Last friday I did flow exercise (Kars' frog flow from youtube / deeperblue) at the 4m pool and managed to do easy 1m 54s dive, which is the longest non-static dive for me.
Today was another training day. I had previously decided that it would be time to do first long dive of the year with mono. I prepared, stretched and relaxed. I had already started to feel pressure when I started packing my stuff at home. I had set monthly target for dynamic for January and I don't have any other free weekends to do it. I did not set it to this dive, but I did set a dive time target for 1m45s. I fixed my D3 to alarm it. Setting target for new distance in dynamic is difficult. You're pushing for unknown territory and the first dive to new distance is usually the hardest. Your mind starts making excuses why you should not do the dive. Maybe you could do a easy 75m instead. Maybe no safeties will show up. Well, a safety showed up and I had no excuses. I get strong confidence from the training which cancels the doubts. This is why I have trained. I relax by the pool, breath-up, descent the the end of the pool, fill the lungs and go. Soon as I am in the water the doubts disappear. Instead of concentrating on the distance, I concentrate on the kicks. I keep counting the kicks for each 25m, relaxed turns and I avoid tensing up. Lactics kick in between 50m and 75m. There's no urgency I just wait for the alarm and keep diving. After 100m the lactics get really strong but it does not bother me. I come up at 130m after the turn. I concentrate on the breathing and protocol. I feel fine. I felt that there was still lot's left in the tank, but I wanted to leave something for the next month too...
Almost all of my dives have been successful in depth and dynamic. Only discipline where I haven't been able to exceed and improve constantly has been static. In dynamic and cwt there will be failure eventually. I am not being negative about it, just thinking realistically. I think it would be possible to prepare a recovery plan which you can review when it might happen. This would include something in the lines of positive reinforcement, taking a break and lowering the expectations and while giving the body more time to adapt.
lauantai 7. tammikuuta 2012
In the year 2012...
I was ready to go and snapped in the lanyard to the rope. Ten slow breaths. Three deep breaths with slowly exhaling. Duck dive and go. Ten kicks until 17m depth alarm. Three more kicks and I close my eyes and start to freefall. Feeling of urgency overwhelms me: I think I am not freefalling fast enough. Few more kicks. I can see the plate. 45sec dive alarm goes of. I touch the plate and turn. Five strong kicks and I straighten my hands above my head and start moving fast towards the surface. I am happy to meet my safety around 20m. Things start to lighten up and I relax and grab the float. Three breaths at the surface and I am perfectly fine. I am unhappy about the freefall, but happy about the new PB.
I decide to do another dive. Everything goes similar like the first dive on the way down. With the exception on the turn. I look directly towards the mesmerizing void. It is the arch. This image burns permanently to my brain. On the way up I feel staggered but feel uncontrollable urge to smile. If there was something set as a goal for this trip, I feel this was it. On the way up from the water I grin like a maniac. I still do when I think about it...
I want to thank Freedive Dahab, Linda, Lotta, Stefan, Luc and Sergio who dove with me. I do hope Dahab will stay as beautiful in future.
sunnuntai 1. tammikuuta 2012
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