Triathlon Jones

Archive for the ‘Swimming’ Category

Triathlon Tip – Catching the Draft on the Swim Leg

By admin On May 22, 2009 No Comments

As I’ve written before, many beginner triathletes are quite anxious about the swim. I’m willing to bet that every single one of you will swim too hard and use way too much energy right off the bat, no matter the distance of the triathlon.

What if I told you there was an easier way? No, I’m not going to tell you to skip the swim workouts that are in your training plan. I am going to tell you how to make the swim less taxing, easier, and less worrisome. OK, got your attention?

Good. Many of you who train solely in a pool will not have had the opportunity to experience this yet, but swimming directly behind someone, or just off their left of right arms, offers huge energy savings. Much like the draft you get when you are directly behind another cyclist, which is illegal in most U.S. triathlons, you get kind of a free ride on someone else’s effort. On the swim leg, however, drafting is quite legal and quite wise.

Another benefit is the fact that if the person you are drafting off of is sighting well and swimming straight, you can turn your trust over to them and take a break on sighting, instead concentrating on swimming. Coming from experience, though, be sure to check every now and then just in case. I’ve been led off course many times by someone who I thought would pull me around.

So, you ask, how do I position myself to take advantage of this affect. Everyone is starting off together and there is going to be mayhem!

I will spare butchering Rudyard Kipling’s poem, but “he who can keep his head when those around are losing theirs ….” Same thing on the swim leg of a triathlon. If you can remain calm, cool and collected, you are in a far better mental state than about 90 percent of the rest of the folks choosing their positions and sight lines in the water.

Usually, the best swimmers will line up in the front, and everyone else will fill in behind. I’m going to suggest something you might find ridiculous — line up right up front, not in the back and not way over to the right or left. Get right into the mix. You will often find that because the better swimmers are usually here, there is not nearly as much tussling as further back.

If you want to catch the draft of the first, really fast group, line up right behind whom you think might be the fastest.

If your goal is to catch the second, bigger group, line up two more rows deep. Line up right with everyone though, right where the best sight line is. Usually right down the buoy line is the way to go, unless of course there is a current, then use your best judgment. If a current is moving to the right, you will need to compensate for that by swimming a little left.

Back to the matter at hand, though. If you can stand a little physical contact for about two or three minutes, things should calm down and you can start looking for the pair of feet that you want to stay on. Learn to follow the bubbles from the turbulence the swimmer in front of you is churning up. If you happen to tap them on the foot, no foul, just try not to do it too much as it can be annoying and your ride might decide to try and drop you.

As I mentioned at the beginning, you can also get a good draft when you are beside someone. However, you want them to be in front and you want to be kind of flanking them in a wing formation right beside their arm pit.

If you find yourself in this situation, you will need to worry about sighting a bit more, but still, there is a big benefit energy wise. Either way, right behind or off to the side, will give you the opportunity to potentially hang with faster people, resulting in a faster swim split.

If you have the opportunity to do an open water swim in training, try it out. Get a friend who’s faster than you and try to stay in their feet. You will know pretty quickly how well you are fairing.

Triathlon Tip – Be Strong at the End

By admin On May 12, 2009 No Comments

One thing that many triathletes struggle with is going way too hard on the swim or the bike leg, or both. They are then forced to walk the last half of a given triathlon.

It’s a tough lesson to learn, but if you learn it early, you will finish well ahead of many of those who blow past you in the early miles of the bike. You can ruin your entire race by swimming to hard. You can ruin your race by biking too hard over the first half of the ride.

You have to throw your ego out the window in order to be successful at triathlon. It’s hard to maintain your composure and ride at your pace/heart rate/wattage when your are being passed by seemingly everyone over the first half of the bike.

However, if you ride within your capabilities, not above, and save your energy for the run, you will be in for a big surprise. Usually over the last miles of the bike leg, you will start passing all of those people back who went by you earlier.

Also, if you are prepared and have ridden within yourself, your run is going to be much more enjoyable, and sometimes even fun. You will find that the race that had seemingly passed you by starts coming back to you.

Being strong on the run also gives you a psychological boost because you start passing a massive amount of racers who are physically and mentally spent. You get a big boost of confidence when you are running right by so many folks, and you often will get cheered on by both athletes and spectators for being so strong so late in the race.

So, if you want to be successful, especially in your first few races, make sure you save a lot of energy for the run. You will be happy you did. I guarantee that if you wait until the run to let it all hang out, you will have a good race relative to your capability. You also might even beat many more experienced triathletes who have simply gone way too hard too early in the race.

Give it a shot and let me know how it turns out. Remember, as in all things, be strong at the end!

Vibram Five Fingers

By admin On May 7, 2009 No Comments

I so lust after these shoes! I will have some soon! Apparently, Tim Ferris, along with many others, have seen the light as well. Also, see my paleo pal Keith’s review of the Vibram Five Fingers

http://www.fourhourworkweek.com/blog/2009/05/07/vibram-five-fingers-shoes/

http://theorytopractice.wordpress.com/2009/03/12/of-vibrams-and-fossil-records/

28 Tips for Triathlon Transitions

By admin On April 4, 2009 12 Comments

As a beginner triathlete, probably one of the most difficult and stressful challenges is how to manage yourself in transition, as well as getting your transition area set up before the race.

This is especially true if this is your first triathlon. Without actually having done it before, it will be a bit stressful for you. If, however, you prepare yourself well and manage to stay calm while you are trying to get your bike shoes on, you can actually make up quite a bit of time on some of your race peers.

If you are doing a longer distance triathlon, like an Ironman or Half-Ironman, having a speedy transition doesn’t make up that large of a time percentage compared to the whole race.

For instance, two extra minutes spent resting in a Half-Ironman might do you some good, but will have little affect on your overall time, which, depending on your ability, anywhere from five to seven hours.

In a sprint triathlon, however, two minutes would probably drop your place in the race by at 20, 30, even 40 places depending on the size of the race. So, making a quick transition from swim to bike, then bike to run is vitally important!

If you are doing your first race, though, I would worry less about time and more about making sure you have everything you need. After a few races, you realize you don’t need that much. Below are 26 tips that might help you in setting up and skillfully navigating your transition area. It is up to you to remain calm, cool, and collected at all times.

1. Before you start packing your transition bag, think about what gear each sport will require, then add each item to your bag.
2. For instance, for the swim, you will need your goggles and your race assigned swim cap. If it’s an open water and depending on the water temperature, you may need your wetsuit. For the bike, you will need cycling shoes, helmet and sunglasses. Attention all new triathletes!!!! You do not need cycling gloves! Talk about a time waster! This was a point I pondered for hours before more my first tri, so I have just saved you much brain power. For the run, you will need a race belt with your number on it, your running shoes, and maybe a hat or a visor.
3. That’s pretty much it for the important stuff. Everything else is more for your own comfort, like a towel on which to place your stuff, or anti-fog spray for your goggles, or extra shoestrings, or some trash bags in case it rains and you want to stick your cycling and running shoes in them. Keep all that stuff in your tri bag at all times and you won’t have to worry about it.
4. There are many excellent packing lists on the Internet already. If you become a USAT member (good idea if you are planning to do more than one race), they give you a little credit card with a checklist of all the things you might need on race day, like sunscreen, a tire pump, a spare tube, etc. Again, have all your miscellaneous items packed, the work through the list of important stuff. After that, your packed, ready to go, and you can relax.
5. I like to get to the race early so that I have plenty of time setting up my stuff. I also like to walk around and say hello to everyone that I know who his racing. You will see some stressed out people, so don’t feel bad if you are one of them! You can also learn a lot by watching other triathletes, especially the good ones, set up their transition areas.
6. As far as warming up before the race, the general rule of thumb is the shorter the race, the longer the warm-up. So, if you are doing a sprint, you might want to run for a mile or so to loosen up. You will also want to get in the water before the swim to stretch out. It’s really up to you what you do. Some do no warm up, some do a lot. If would be more concerned with swimming than anything probably. If you are doing an Ironman or a Half, I would just save my energy and skip the warm-up all together. You’ll have plenty of time to warm-up over the next 5 to 17 hours!
7. On race morning, you will have the opportunity before the race to put all of the things you need for your race in your own little spot. There will be racks to put your bike on, and your race number will usually correspond with your spot on the rack. Make sure your bike is racked on the side your number is facing, as usually bikes are staggered down the rack on each side.
8. At this point, I like to walk around the transition area to check out where the entrances and exits are from the swim, to mount your bike, and, most importantly, coming back in on the bike and exiting to start the run.
9. You will be surprised how similar everything looks when you come back in off the bike. I have wasted valuable minutes searching for my bike in transition, so don’t let this be you! Some folks even put balloons or some other marker at the end of their rack, so they know which rack their bike is on. This is all well and good until the balloon pops or there are two red balloons. My wife used to get me super-hero ballons so I would I know where I was — just look for Spider Man! Either way, just know where your spot in relation to the bike dismount!
10. You will see people who have their bikes racked either by the handlebars or by the seat, facing out from the rack. I’m not sure which is quicker to pull off and get moving toward the bike mount area, but you do what you feel most comfortable with. I don’t think it matters much.
11. Simply find a space to either side of your bike and place a towel or a mat. If you happen to luck up and get bike rack that is on the end, you have all the space you want! Lucky you!
12. After you have walked around a bit (or before), lay your items out in your transition space in a way that makes it simple to get your shoes on off. I like to have my bike stuff on one side and my running stuff on the other.
13. Always loosen the shoe laces on your running shoes and unfasten the velcro straps from your cycling shoes. You want to be able to get these on and off quickly! Triathlon specific cycling shoes usually only have one strap to mess with, so it makes it much quicker than putting on normal cycling shoes that have three straps. For running shoes, try Yankz or Lock Laces, which are elastic laces with locks that make it easy to just slide your shoes on. They do an excellent job! I even use them in training because they are comfortable, and because I want to be used to them.
14. Try putting some Vaseline on the top inside part of your shoes at the rear. It will make it easier for your heel to slip into the shoe. I also sometimes put baby powder in my running shoes and cycling shoes to help dry my feet. Remember, you will be wet when you are transitioning from swim to bike!
15. Lay your helmet top side down on your handlebars or aero bars. Lay the straps open to either side so you can just grab it plop it on your noggin and buckle it up. I always try my helmet on before laying it out just to make sure it’s fitting right and their are no snags or tangles in the straps.
16. I then put my sunglasses (I usually wear these not only for coolness points but to keep from getting hit in the eye with debris, rocks, bugs, etc.) laying open in my helmet. So, sunglasses on, helmet on and buckled, and your off.
17. As far as your bike, make sure you’re in an easy gear. You don’t want to start off trying to mount your bike when it is in the big ring!
18. You should have your fluids already prepared as well, of course. I like a bottle on my down tube, then an aero-bottle full of whatever. If it is a longer race, you should invest in a Bento Box that will allow you to store a lot of your race nutrition, like gels, bars, etc.
19. Keep a towel hanging on your bike. You can grab this right when you return from the swim to wipe of your face and perhaps your feet.
20. If you are male and racing in a sprint, in some races you will be allowed to ride without a shirt. In some races, you can’t. The best solution for not having to put a cycling shirt on a wet body is a triathlon specific suit, which you can find online or in any triathlon store. In my very first triathlon, I think I spent at least four of five minutes in transition trying to get my shirt on. For reference, a decent sprint transition time would be less than a minute and a half. Elite athletes often have times of 40-50 seconds.
21. If you are racing in a wetsuit legal race, you would wear whatever you need under your suit. Some folks use things like Pam cooking spray, BodyGlide, or other wetsuit specific sprays like Suit Juice to enable their wetsuits to slip off their ankles and arms easily.
22. If it is a wetsuit legal race, when you exit the water and are running to your bike, start removing your suit by pulling the zipper down in back. I usually try to have mine down at my waist before I get back to my bike.
23. Once back to your bike, I find it much easier to just sit or lie down and pull the thing off my legs. I find if I stand, I have a tendency for my calf muscles to cramp from the pressure of the wetsuit on the legs. Do what works best for you. Removing a wetsuit is a skill you should practice a few times before the race! In Ironmans and bigger Halfs, they have wetsuit strippers there for you. You just lie down and the pull it off. How nice!
24. When I get back to my bike, I usually put my shoes on first, then helmet, then the sunglasses. Next, grab your bike off the rack and hit it! You have to run your bike to the bike mount area though with your helmet on, so don’t try to get on before then!
25. After you have smoked your ride, start preparing yourself physically for the transition to the run. Over the last few miles, switch to a lighter gear and spin more to prepare your legs for the run. You should already have a cadence of 85-90 (see my post, Improve Your Running In Five Minutes, for more info on that), so riding at that cadence, at least over the last few miles, would be highly beneficial to your legs. If you have never felt the experience of getting off the bike and running, I urge to try it in a “brick” workout of your own in training before the race!
26. You should also take in a gel and make sure that you have hydrated properly over the entire ride. You don’t want to have to drink too much at the end of the bike, as it will more than likely be sloshing in your stomach on the beginning of the run.
27. If you have the bike handling skills, you might also reach down and unfasten your straps on your shoes. I often find that my feet feel much better after wiggling them around and getting some blood to them before they hit the pavement.
28. Prepare yourself mentally for the transition to the run. Over the last few miles, you should also be prepared in your head. Run through the steps that will result in a speedy transition. Imagine yourself hitting the dismount line, jumping off and running with your bike, the finding your rack and racking it. Next, off with them helmet. Slide your running shoes on and grab your race belt and hat while heading out. You can put your race belt on after you are running semi-comfortably.

At this point in the race, all that’s left for you do is run! That’s about it for my transition tips. If you have any transition tips that you think would fit, please leave them in the Comments section. Thanks for reading! Also, if you are training for a triathlon, let me know which race and when!

What to Expect on a Group Bike Ride — Group Cycling Etiquette

By admin On March 24, 2009 4 Comments

It is getting warm enough now for most people to start cranking up the triathlon training. Part of this routine, for me anyway, has always been the once- or twice-weekly group rides from Inside-Out Sports in Cary, N.C.

The are two rides that leave from the shop at 6 on Tuesdays and Thursdays. The A-rides average 22-plus for 30 miles around and through the outskirts of Cary. The B-ride is usually 19-21, so it’s a pretty fast ride. Other rides I have done from bike shops in the area, including Cycling Spoken Here and The Spin Cycle in Cary. The B-rides on these I believe were held to 18 mph, which is perfect for this time of the year. One local shop offers a ride on Sunday mornings that is huge! I think I’ve seen as many as 50 riders on that one.

Check around in your area for bike or triathlon shops. Most offer group rides leaving right from their stores. It makes it mighty convenient for them to sell you bikes, helmets, cycling shoes, tubes, etc., when they do that sort of thing, so it behooves them to make sure the ride is fun and safe.

Anyway, over the years I usually have done one or two fast group rides per week. This, along with one long-ride on the weekends, was essentially my cycling training. I have picked up some tips that I share below on etiquette for riding in a group. Many folks are nervous about group riding because of the close proximity to the other riders. You have to pay attention and you count on your fellow riders to do their part in keeping everyone upright.

In no particular order, below are some tips on how to ride in a group setting. Etiquette, I have found, is usually consistent from group to group on organized rides. But there are group specific gestures and signals, as well, so be sure to pay attention to the ride leader for instruction. Someone is usually designated the ride leader before the ride starts.

There is usually an “A” ride, a “B” ride, and sometimes even a “C” ride. Don’t hesitate to ask either the ride leaders or any of your fellow riders about speeds of groups, skill of riders, etc., as this will vary somewhat.

Here are my tips. If I have forgotten any that you think are relevant, please leave them in Comments.

1. Ride in a group that is appropriate for your cycling ability. For instance, if you typically average 16 mph on a training ride, chances are good you will be in either a “C” or a “B” ride. Expect “A” rides to be 20 mph plus. Each bike shop will vary and will let you know beforehand.
2. If you are a triathlete and you are going on a group ride with a bunch of road cyclists, typically you will be expected to ride upright, on your bullhorns, rather than down in the aero position. If you are fortunate enough to have a triathlon shop in your town, everyone will likely ride in the aero position. This is nice because it allows you to spend time riding the way you would in actual triathlon. If you happen to have just a road bike, you are still more than welcome to ride with triathletes! Some groups don’t care one way or another, but you should meet the expectation, as some riders get nervous when they don’t know you or your ability to ride. If you tend to weave when you are in the aero position by yourself, it’s best not to try it in a group setting.
3. If you are new to the group, just start off easy kind of in the middle of the pack. If you have never ridden with other people before, you will find it much easier to ride in the draft of the riders in front of you. The riders on the front and a few rows back are generally the stronger riders in the group and will maintain the pace, usually, while taking the brunt of the wind. Thus, the group travels much faster as a whole than you would by yourself.
4. For your first group ride, stay in the draft the whole way. Do not take any pulls on the front unless you are quite confident in your ability to stay with the group for the duration of the ride. Trust me, when you are barely hanging on at mile 25 of a 30 mile group ride, you will thank me.
5. As such, always have directions for your first ride with a particular group. Getting dropped and getting lost, which I’ve done several times, is not fun! I always carry a cell phone and an ID with me regardless of where or with whom I’m riding.
6. When you ride behind another rider, the rider in front is expected to let the rider behind know if there are hazards ahead. For example, if I’m in front of you and I see a hole in the road ahead, I would point at it and yell, “Hole!”
7. Another gesture that is used often yelled by whomever is on the ball is “Car up!” This indicates that a vehicle is coming from ahead. “Car back!” would be if a car is coming from behind. “Passing” is when one a vehicle is trying to pass the entire group. There is no rule about how many times things are yelled out, so don’t be shy. “Gravel!” is another phrase you hear yelled a lot at intersections, as usually there is debris at intersections and taking a turn on loose gravel can be very tricky.
8. Only point out truly hazardous things. Some riders point out every little thing. Then, when something like a big rock or a pot hole that needs to be avoided comes along, nobody is really paying attention anymore.
9. When turning right, most people just point to the right. When turning left, you can either make an “L” shape with your left hand, or just point left. Either way, the key is to let people behind you know that a turn is coming up.
10. When coming to a stop, just put your hand out behind you and call out, “Stopping.” When the group is slowing, just call out “Slowing.” Most of the things are common sense, so just use your best judgment. No one is going to get mad at you as long as you let them know what you are doing.
11. When you are in front of another rider and you want to move over and drop back, always move to your left. Never drop back on the right, ever. You might see some people try it from time to time, especially if you are riding two by two, and the guy on the right decides to just to “slide” to the right to come back, but it’s better for him to move two places to the left, then drop back. That way, everyone can plainly see what you are doing.
12. You will likely either be riding as a group in one line or two. On busy roads, groups will usually ride one abreast. On more desolate roads without a lot of traffic or congestion, it is usually two abreast. At other times, you may ride in a pace line, but this is usually done on “A” rides and requires quite a lot of riding skill on the part of the entire group for it to work effectively.
13. Don’t worry if you get dropped. Some groups, especially “C” type rides, have “No drop” rules. So, just keep going and you will probably catch up to someone at an intersection. Believe me, everyone gets dropped, even seasoned riders. Some days are better than others!
14. In case you have a flat, make sure you’re prepared with a tube and either a small pump or a CO2 cartridge and a connector. Even though the rides are usually only 30 miles or so, you still have flats.
15. If you do hear your tube pop, just stay calm and gradually slow down using the brakes of the tire that is still inflated. Easier said than done! Once you are safely on the side of the road, then start assessing the damage. Usually, somebody in the group will stop with you. This is especially true if you ask. Often riders will check to make sure you have everything you need to change the tire. If you are less than spectacular at changing a tire (shame on you), some kind soul might stay behind with you to help you change it.
16. As I mentioned above, conserve energy until you have about five miles left. Groups tend to get faster as the ride goes along. On the Inside-Out ride that I do, we cruise about five miles at conversational pace. We then hit it hard for 20 miles, then we cruise back in for five. Each ride is different. On some rides I have done, it’s a sprint right back to the store.
17. Have fun! Although you are probably a bit nervous, especially if it is your first time riding in a group situation, just remember that everyone is out there to have fun. Other riders will be happy to let you know everything they can about the ride, what they are training for, etc., so you are sure to make some new friends along the way!

The Triathlon Song

By admin On March 18, 2009 2 Comments

I first saw the video below over at Chuckie V’s blog. This is a pretty good summation of some of the sights you will see on race day if you are new to the sport. Enjoy!

Chuckie V’s blog, by the way, is quite excellent. It is veritable treasure trove of training knowledge, and it’s all free. He is triathlon coach, former Ironman champ, and rode with Lance Armstrong on the U.S. Postal Cycling Team. He’s also hiked the Pacific Coast Trail solo twice. So, yeah, he’s been around a bit. His ideas on nutrition are also spot on!

What to Expect on the Swim Leg of a Triathlon

By admin On March 12, 2009 No Comments

If you are new to the sport of triathlon, one of your biggest concerns is probably the swim leg. Unless you were a swimmer as a youth, in high school, or collegiately, which is a good portion of the population, swimming is often the toughest obstacle to overcome for beginners. For this article, we will focus on “normal” triathlons. I consider “normal” to be 1/2 Ironmans, Olympics and Sprint races with open-water swims. An Ironman race, and especially the swim portion, is far from normal.

So, in most normal triathlons , the swim start is staggered in waves. Waves are usually based on the age group or category in which you are racing. So, in a traditional open-water triathlon, you might start with 20, 30, or even 100 of your fellow competitors, depending on the popularity of the race. Per USAT rules, you can use a wetsuit if the water is below 78 degrees. You can use one above the 78-degree mark, but you will not be eligible for any awards.

I will go over what to look for in a wetsuit in a future post, but for now, let’s assume you either rented one from your local triathlon shop your first or you bought one. Because wetsuits make swimming easier and make you faster in the water, most people are checking the race director’s web site every five minutes in the days before the race to check with water temperature. In some races, it will be so close, the race director will announce if wetsuits will be legal or not the morning of the race, so always bring your suit just in case!

In your race packet, along with a bunch of other stuff, you will get a swim cap that is a particular color based on your wave. For whatever reason, many race directors think it’s funny to give the Clydesdales (men over 200 pounds) pink swim caps.

You will arrive at your race, set up your transition area (also another post), don your wetsuit and head down to the swim start. Don’t forget your swim cap and your goggles! When you get down to the water, you can get in to warm up a bit if you have time. Once it’s time for your wave, the race announcer will ask your group to cross over the timing mat. This enables your timing chip, which also received in your race packet. Without your chip, you will not have an official time, so make sure you have and make sure it’s attached securely to your ankle. You might even tuck it under your wetsuit for better security and less drag in the water.

As you cross the mat, you will be surrounded by several of your fellow competitors, all of whom are just as nervous as you are. I don’t care how many races you have done, or whether the race is a 1/2 Ironman or a sprint, people still get anxious on the swim because you never know just how many times you are going to get hit by a flailing arm or leg.

I don’t want to scare you, but I don’t want to sugar-coat it either. You are probably going to get swam over, or run into, or kicked in the face at least once during the race. All you can do it keep going and not let it bother you. If you are really worried about contact, I would suggest waiting a minute after your wave starts. You will still run into some folks probably, but it will be bet less hectic at the start without the good swimmers in the group battling it out for a good line.

OK, so now, after a few bumps on the start, we are off and swimming in rhythm. Another skill that is required in open-water swimming, besides actually swimming and keeping your head, is sighting. You will need to practice this in a pool by lifting your head occasionally to sight on the end of the lane.

If you have never swam in open-water before, I would highly suggest doing so before your race! It is a whole different ballgame in a big body of water, especially if it’s not in a crystal clear lake or ocean. Most lakes, depending on your area, are going to be murky, making it impossible to see more than a foot or so in front of you when your head is down. Believe me, you don’t want to experience this sensation for the first time during a race. Go to the ocean or a nearby lake and practice sighting on different objects. Sighting and swimming straight during a race is crucial, and you can even put time on people who are a bit better swimmers, but who cannot swim straight!

If you are a bi-lateral breather, which means you can breathe to either side on your swim stroke, then good for you. You have no worries about which way the buoys are set up. If you breathe strictly to one side during a race, some races will set up better for you than others. The race directors will have buoys placed in the water, usually in the shape of a rectangle or triangle. You can swim inside the buoy line, but you have to go outside of the main buoys which are bigger and on the corners. This ensures that you actually swim the entire distance of your race.

I breathe to the right side strictly during a race, so a race that goes in clockwise direction is best for me. In the races I’ve done, I would say it’s about even as far clockwise or counter-clockwise. It’s not a huge deal, as you will be able to see the buoys regardless, it’s just a bit easier to keep perspective on things as you can see them on your right when you breathe right.

That’s really about it as far as what to expect on the swim. The good news is that you are not racing in an Ironman. In these races, everyone — all 2,000-plus triathletes — starts together. Talk about frantic! Be thankful you are only swimming with 50 or so folks, not all of the race competitors!

My best advice would be to stay calm and realized that everyone around is just as nervous as you are. If you get winded or lose your goggles after getting hit in the face, there are usually boats, kayaks and canoes that you can grab onto. You can also just roll over on your back and float for awhile to regain your composure. Look for future posts on how to choose a wetsuit, some drills that will help your open water swimming, and my thoughts on training for triathlon-specific swimming.

Become a Slippery Swimmer In Three Months

By admin On February 16, 2009 1 Comment

If you are new to the sport of triathlon, chances are good that you haven’t swam since you were a kid. Chances may also be good that you have never done lap-swimming in a pool, ever. You liked the game of Marco Polo and diving for quarters better than swimming back and forth.

I would also be willing to bet that there were several of you good-spirited folks, like me back in the day, who signed up for your first triathlon at the first of the year. It was only after you hit the payment button that you thought about the swimming part. You perhaps have been to the pool and actually tried to swim the required 300 yards in the particular sprint race and then you promptly found yourself in a calamitous battle with the water that resulted in nothing but splashing and a big-time oxygen debt that is rapidly coming due.

Swimming is a Skill
Well, I’m here to tell you, you can improve your swimming and you can do it very rapidly. You see the human body was not designed to operate well in the water. It is not natural to us and most of us don’t have the natural gifts like Michael Phelps, like a 6-4 frame, gigantic feet, really big hands and long arms to make it come easy.

What you have to realize, however, is that swimming is mostly skill and even a person that appears completely out of shape on the outside can in fact swim laps around you. I’ve seen it time and again in the pool. Little kids leaving you in the dust in the time-trial start of a pool-based sprint triathlon can be particularly disconcerting.

Most experts, and everything I’ve read, would say that swimming is 70-75 percent technique and maybe 25-30 percent aerobic conditioning. Which basically means that you can be a really in shape runner or cyclist or a really good basketball player, but you can also be a really terrible swimmer. The good news is that you can “learn” to swim fast by teaching your body to move in the same optimal way each time you take a stroke.

Technique Is Key
There are many options out there for improving your swimming in a big hurry but none of them skip the first step of  learning the proper technique. Going to the pool and swimming without focusing your technique is going to be worthless. It’s going to be hard and you are not going to get any better because of the effort.

After about two years and my first six triathlons (three sprints one year, then two sprints and an international distance the next), I was tired of coming out the water near the back of the pack. In fact, my first triathlon saw me have to stand up in the middle of my 300-yard swim huffing and puffing, wondering just what I had gotten myself into. That’s another story for another post.

During this “learning” phase, I had experimented with Total Immersion. I bought the book Triathlon Swimming Made Easy and started in with drills. I was not dedicated and I was not swimming much, so I never really improved. My technique was terrible and I was taking probably 30 strokes per 25 yards, wearing myself out before I could actually get any real practice in. Muscle memory is huge in swimming, and if you don’t swim, you will lose it, much like you would lose your golf swing when you haven’t played in five years.

So, after a few false starts, I saw a sign for swimming lessons at the on-campus aquatic facility at Duke University, my former place of employment. It turns out the assistant swim coach there, Dawn Chuck, was offering lessons for like $125 per semester. The classes were to be during lunch.

For about the whole semester, I pretty much had one-on-one time with Dawn because nobody else apparently wanted a collegiate coach giving you valuable advice. Simply having someone watching you swim is going to help you a great deal, even if they are not former Olympic swimmers from Jamaica, like Dawn was.

In about two months of consistent swimming, like three or four sessions per week, she had me move from finishing my races in the back of the pack to the front 10 percent of the pack. She gave me lots of drills and she told me what I was doing wrong. She gave me shorter sets, 2000-2500 yards to work on drills, rather than a bunch of yardage swimming intervals.

Surprisingly, the comments were very few, but they were always major flaws that were easy to fix. It was as simple as that. She had my strokes-per-length reduced from about 25 to about 14-15 in about three months.

Lessons are Biggest Bang for Buck
So, if you really want to improve your swimming, probably the easiest thing you can do is hire someone for a few private lessons. If you can’t afford that, I suggest you at least find a friend who is a good swimmer and have them watch you and tell you what you are doing wrong. It can be something as simple as lowering your head in the water or finishing your stroke or setting your catch. Either way, whatever you think you are doing in the water is probably not what you are actually doing, so be sure to follow through with this.

If you would prefer to be a hero and do it all on your own, it can be done, but it will take much longer to become decent. I consider decent a 1:30 100-yards. In a future post, I will give my take on Total Immersion, which I tried, as well as some other thoughts on triathlon-specific swim training. Until next time, give your swim training some thought and decide the best way to approach improvement based on your specific schedule. If you can afford it, hire a coach. If you can’t afford that, at least ask some kind looking fish at the pool to watch you swim 100 yards. You will be surpised at how a simple suggestion will completely change everything for you!

Training Update

By admin On January 31, 2009 2 Comments

I am nursing a cold today but I’m hoping to make a 42 mile ride tomorrow morning. Beginning Monday, I will resume triathlon specific training once again. There are three months until the White Lake 1/2, so I need to get my butt in gear if I want to have a decent showing in my first Master’s Clydesdale race.

My friends often ask me why I don’t race in my age group. Although I wouldn’t be upset if they did away with the Clydesdale category, which is for men who are above the 200-pound Mendoza Line, since there is a category that I fit under, I’m racing in it. It’s not as simple as saying that I race in this division to win stuff. It’s true, I do like to win stuff. However, one of the big reasons I stay in this category (and I realize all of you could probably care less), is that I like to have people to race!

If I were to race in my age group, which, as of this year, is men 40-45, I would perhaps finish 10th on a good day. Top 10 would definitely be an excellent race. The top five of those guys I would likely never even see during the race. In the Clydesdales, or Master’s Clydesdales as the rules states that I now am, at least I have an idea of who’s in front of me, and who I may or may not be expecting to come knocking on the run.

In the North Carolina Triathlon Series, I’m usually one of the first out of the water for Clydes. Then, about three of them pass me on the bike. They make it easy to tell who’s who in triathlon by writing the category you are racing on your calf. If you get passed by a “C” you have just been passed by some fellow who’s north of 200 (well, he’s supposed to be anyway. I’ve seen “Clydesdales” who looked 190). Anyway, three or four of them pass me on the bike. Usually, and in fact likely if I’m having a good race, I will catch at least three of them on the run. Sometimes, I win. Other times, I will darn near kill myself trying to make it to the finish line and just as I cross, I spot some large dude standing there sipping a Diet Coke while yukking it up with his boys.

At any rate, my training begins in earnest Monday, following the 42-mile ride Sunday. Or not. My goal is to swim three times, run three times and ride three times per week. Until I can fit that in, I don’t really even need a plan. One longer ride, two harder ones. Three longish runs (two around 8 miles, one longer up to 15 or 20). Three swims with long sets focused on technique. I have a poster that is signed by one of my triathlon heroes, Gordo Byrn, where he has written “Keep it simple” and he signed it. What can I say, he made an impression on me.

I just finished swinging a 16 kg (35 pounds for the metrically challenged) kettlebell around and I feel as loose as a goose. I did the following with the 16 kg:

– 20 swings, rest 15 secs.
– 5 one-handed swings, right into 8 snatches (R&L), rest 30 secs
– Repeat 3 times

I kid you not, my heart was still pounding for awhile after I finished. My resting heart rate is 49. That workout took probably 3 minutes, tops. I cannot believe how much swinging and snatching a kettlebell works the aerobic system, or anaerobic as the case may be. Wow. Just wow. Not to mention the strength workout you are getting for your entire body, especially the core, the hamstrings, and back. My shoulders are loose, back is loose, hips are loose!

Throw some pressing in there along with a few turkish getups (see video below) and you have done more good for you self in about 6 minutes than every single soul who went to the gym this morning and pushed a pin into a Nautilus machine or slapped another plate onto the curl bar. If you have not tried kettlebells, you have got to give it a try. You will be amazed when you put it down after a set of swings and you stand up straighter.

Turkish Get-Up

Seven Essential Items for Your First Triathlon

By admin On December 5, 2008 2 Comments

Triathlon is a sport that, unfortunately, requires a lot of gear. Also, it seems that each day a manufacturer comes out with a new product that is guaranteed to make you faster, improve your cycling, your running, etc. However, there are only a few essential items that you will need in order to toe the line at your first triathlon.

1. Bike – Despite all of the advertisements and flyers from your local bike shop saying that you need a brand new tri-specific bike, all you really need is something with two wheels, pedals and handlebars. I have seen many folks on mountain or commuter bikes in shorter triathlons, so you don’t even need a road bike. Borrow a bike from a friend, check the ads on your local CraigsList, or perhaps even rent one for the day from your LBS (local bike shop).

2. Helmet – You are required to use a hard-shell helmet for triathlons or you will be disqualified. Wearing a helmet is no longer an option even on group rides really, so get used to that pineapple on top of your head. In fact, many cyclists refuse to ride with folks who are not wearing a helmet, as they don’t want to see you get hurt. You can find a suitable, inexpensive model at your local Wal-Mart or Dick’s Sporting Goods for about $30, or borrow one from a friend.

3. Running Shoes – A good pair of running shoes is essential for you to complete your training (and your race) without injury. You don’t need the flashy $100 model right off the bat, however. You can find a decent pair of shoes at Target or Wal-Mart for a song, and they will serve you well. Once you decide that this a sport you intend to stick with, you can go out and buy that new pair of Newtons for $165. Do not try to train in shoes that are not specifically designed for running. You will regret it after your first three-mile run.

4. Goggles – Find a good pair of goggles at your favorite sporting goods store. Take them out of the package and try to suction them to your eyes. If they form a seal, you have a keeper. If they don’t, keep trying until you find some that do. If the store will not allow you to try them on, find one that will. You should be able to find a suitable pair for $10-15.

5. Race Belt – If you have ever run in a 5K, you know that in running races, you pin your race number to your shirt before the race. In triathlon, however, things aren’t that easy. You swim first, so you leave your race number in transition, unless of course you wanted to wear it while swimming! On the bike leg, your bike has a number on it, so you don’t need another number then. Following the bike, when you get to your second transition to prepare for the run leg, you have a belt with your race number already attached. You just grab it, strap it to your waist, and off you go! You can buy one at any triathlon store, or even at most races at the packet pickup, for about $5.

6. Race Attire – This item isn’t necessarily essential, but some would consider it so. There are many options for clothing in a triathlon. There are suits that are designed specifically to enable you to swim, bike and run comfortably without having to change at all. They are hydro-dynamic, so there is little drag in the water. They also have a small pad in the crotch to allow some comfort on the bike. The small pad also allows you to run well without feeling like you have a diaper on (which is what a pair of regular cycling shorts would afford). Some men race in only a pair of tri shorts (or a Speedo depending on how bashful you are) and no shirt (if the weather, and the particular race, allow it). Some females run race in one-piece swim suits. You be the judge of how much comfort, convenience in transition, and how much money you are willing to spend on your race. A good tri-suit or a good pair of tri shorts and a top should last you a few seasons of racing. Look to spend $80-100 on one though.

7. Wet Suit – Depending on when and where your first race is, the swim leg might require a wet-suit, depending on your tolerance for cold water. Most folks opt for a race with a pool swim as their first, as open-water swimming presents its own set of challenges and is much different than pool swimming. So, decide on the race, then decide if you will need a wetsuit. The good news is that most triathlon shops rent them for races, so you can get one for race day for about $50. If you are gung-ho and plan to do many more triathlons, you can go buy a decent wetsuit for about $150-200. You might also check CraigsList or other classified listings in your area for a used model. The bright side is that a wetsuit will enable you to swim faster while using less energy. Most triathletes watch the water temperature closely before races to make sure that it will be wetsuit legal, as their swim times will usually be faster and require less effort.