D3 Mulitsport is proud to release the video series, “The Triathlon Minute” Please check out our 1 minute videos each Friday – give us feedback and let us know what type if information you are interested in learning about. Invest 1 minute each Friday and you’ll be glad you did. Follow us on twitter: d3_mike_ricci and / or facebook.com/d3multisport. If you like our videos please share them with your family and friends. This week’s Triathlon Minute is ‘Fueling Before and During a Workout’

The post The Triathlon Minute, Episode 3: Fueling Before and During a Workout appeared first on D3 Multisport.

D3 Mulitsport is proud to release the video series, “The Triathlon Minute” Please check out our 1 minute videos each Friday – give us feedback and let us know what type if information you are interested in learning about. Invest 1 minute each Friday and you’ll be glad you did. Follow us on twitter: d3_mike_ricci and / or facebook.com/d3multisport. If you like our videos please share them with your family and friends. This week’s Triathlon Minute is ‘Using Proper Hand Entry for Strong and Healthy Shoulders’

The post The Triathlon Minute, Episode 2: Using Proper Hand Entry for Strong and Healthy Shoulders appeared first on D3 Multisport.

D3 Mulitsport is proud to release the video series, “The Triathlon Minute” Please check out our 1 minute videos each Friday – give us feedback and let us know what type if information you are interested in learning about. Invest 1 minute each Friday and you’ll be glad you did. Follow us on twitter: d3_mike_ricci and / or facebook.com/d3multisport. If you like our videos please share them with your family and friends. This week’s Triathlon Minute is ‘Determining Lactate Threshold’

The post The Triathlon Minute, Episode 1: Determining Lactate Threshold appeared first on D3 Multisport.

1. Warm up for 10-12 minutes, easy.
2. Standing activations
3. Hill Bounds – 2×20 steps total (10 ea leg). Jog walk back to start. Bounds are forceful skipping up the hill.
4. Start with 6×2 minutes at 5k-10k effort – don’t worry about speed and HR. Go at a pretty hard effort RPE of 7-9 on these. HR will lag but will probably hit Z4/5 after 90 seconds.
5. Easy 2′ recovery after each hill rep. Walk or jog slowly to starting point.
6. As reps progress try to go past the furthest point each time.
7. After your last rep, try 3×30 Hill Bounds (15 forceful skips for each leg). Mark your ending point of your best Hill Bound (use a rock, stick, etc).
8. 3x sprints up to the farthest point in your best Hill Bound. For example if the Hill Bounds took 20 seconds, try to run the same distance in 10 seconds. Go HARD!
9. Cool down easy for 10 minutes.
10. Get a short core workout in and aid your recovery with a recovery drink with 20-30g of protein.

Each week you can add 1-2 reps, and by weeks 4-6 you could be up to 12-15 reps. Once you’ve completed this workout block, you will be ready to hit the track. If you have any questions please email me: Mike@d3multisport.com

The post The Perfect Hill Workout appeared first on D3 Multisport.

It’s very easy in any Triathlon to dismiss a few seconds lost, or gained, as inconsequential to the end result.  However, if you are in the race to PR or perhaps podium, and many people have one or both of these goals at sometime in their career, think again.   I am not talking here about gaining on your competition, or yourself by performing better I’m thinking of free speed.  Things you can do to shave a few seconds here and there that don’t cost any energy expenditure, just attention to details and practice.

It’s hard to imagine that after 8+ to 17 hours of racing in an IronMan you could be seconds away from your competition but it happens.   Consider the IronWar of 1989.  The differences between Mark Allen and Dave Scott were as follows.

Swim Scott +1.4 sec, Bike Allen +0.9 sec, Run, Allen +59 sec, Overall Allen +58.1 sec that was after 8: 10 min of competition.  FYI their run splits that year are still the two top times for the race (and back then the T2 transition was included in the run split).   There was no time for a few lost seconds in transition or in the portable toilet that day.

My own more modest experience tells the same story, don’t waste any unnecessary time.   In 2011 I lost a Kona slot by 1 sec (yes one second).  That was lack of attention to who was closing fast in the final 200 yards to the finish (stay focused).  In 2012 I got a Kona slot with an 18 sec margin.  This was due to lack of focus of a friend Patrick Bourdillon.   For a few precious seconds on the bike he failed to back out of the draft zone (apparently the most common reason for getting a drafting penalty).  Fortunately Patrick did not give up and qualified later in the season.   In 2009 I qualified at Buffalo Springs by about 20 sec.

In Kona I have twice been less than 10 sec ahead of Scott Balfour, this year for a second and third place AG finish.

So how do you save a few seconds, the details, and practice.  Don’t leave anything to chance that you can control.  Obviously you can influence your swim, bike and run pace thru good training but assuming you have done that what else.

The Gear

Most important make sure your equipment is in top condition race morning.  What you do certainly depends on the importance of the race.  Any A race for which you have already invested a lot of time and money should get the royal treatment, don’t go cheep at the last minute, you have probably spent a lot of money already.  Here are some things to consider.

Swim Gear.  Not much can go wrong here but make sure the zipper in your wet suit or skin suit is healthy.   Don’t use those old goggles that leak and fog.  If they did not leak of fog when new get another of the same make/model or take the time to find one that works for you leading up to race day.  If the water is expected to be extra cold get a neoprene swim cap.  Make sure the goggle doesn’t fog in cold water.

Use New or Almost New tires. Don’t use tires with noticeable tread ware.  As the tread gets worn there is less rubber to absorb small sharp objects without going thru into the tube.  A new tire is much less likely to puncture than an old one with even a few hundred miles on it.  Carry a new spare tube or tire (if using tubulars).  Don’t use a tire with any deep cuts that can catch something and obviously puncture more easily.  Practice repairing a flat or replacing the tubular.  Carry a razor blade to cut off a tubular.

New or Clean Chain.  I just found a very interesting web site that tells me I have been right to focus on chain condition https://www.friction-facts.com.  All chains come with a factory lube, cleaning the chain and re-lubing with a light oil results in a savings of 3 watts for some chains.  So racing with a dirty chain would probably cost you even more watts, that’s real free speed.

Other Bike Gear.  Brake and derailleur cables, they don’t need to be new but they should not be old or have any fraying.  Pedals and any other bearing that can be lubed by you should have been re-lubed recently.   The Friction-Facts show that you can save even a few watts with well-maintained pedals.  Cleats: make sure they are clean when you leave the bike to go swim and you can clip in and out without difficulty.

Almost New Running Shoes.  They should not be just out of the box but before an A race it is time to get a replacement for shoes you have been running in for more than a couple of 100 miles.  This becomes more important as the distance of the run increases. Running 26 miles on shoes that have lost some of the cushioning and support can cost you seconds and sometimes many minutes as your muscles fatigue more quickly.

New or Almost New Tri Suit (one piece or separate).    I keep my best gear for A races so that I am not buying new stuff all the time.  Make sure what you wear on the bike fists snug.  Anything that can catch the wind is lost speed or more power output.  Test your gear in the conditions you expect on race day.  I did not quite do that this year testing a new pair of shorts in the dry Colorado weather.  In Kona with the huge increase in humidity and consequent sweating I got some ugly chafe from the edge of the chamois.  It might also have been caused by another second saving skill, peeing on the bike.

Race Day Planning.

On of my coaches suggested to me several years ago that I write a detailed race report before the race started, a couple of weeks before.  Much of that is to help visualize the entire race but it should also include the details of the pre-race preparation, starting with getting up and breakfast right up to the gun, and the Transitions.  The details of the pre race and transitions should have been thought out and practiced months in advance while you were in the middle of your training.

My planning includes, when I get up, what I eat/drink (breakfast if you have some should be at least 3 hours before the gun) and when and when to leave for the race venue.  Once there I have a detailed plan of what and when including last min preparation of my bike and laying out the transition area, where (figured out the day before) and when to start my land warm up, get into a wet suit and get into the water in time for an in water swim warm up (if allowed).  I’ll even look for a nice place to relax if there is some time before the race.  There usually is some time because I always get to the race when the gates open.  Rushing everything make no sense just to get a few more minutes in the sack.  Better to be able to prepare things in the most relaxed way possible reducing stress even when the unexpected happens, like a flat tire (that should not happen if you have taken the tire advice above but stuff happens including a leaky tire valve, I’ve seen it happen more than once.

Transition Set Up.

This varies a lot when including races were there are changing tents.  Be sure to review the race web site for all the details well before race day.  It’s too late if you wait until the race meeting the day before there may be something you need to buy to make the transition smooth and fast.

I have a standard set up that I have developed over a number of years depending on the transition set up.  If new to the game make sure you figure it out and test it in your B and C races.  If you realize there is something you can improve from the last race make sure to practice the solution.  Here are some of my ideas

Helmet.  Best placed on the Aerobars (see caveat below) upside down with the straps hanging carefully over the side and the front facing you as you stand in front of the bike.  All you should have to do is pick it up, keeping the straps out of the way, and pop it on your head.  Sun Glasses are open inside the helmet positioned for a one-motion installation on your nose and ears.  If there is any chance that the helmet will get knocked off it’s perch put it on the ground (many bike racks are not very stable and bikes get knocked around as other athletes remove the bikes.  I find that in most cases I am putting the helmet on the ground.

Placement of Other Gear.  I place my gear as follows on a towel from front to back, helmet and glasses, race belt and number (if required, more on this in a minute), socks (either on the ground, if shoes are clipped in or in the bike shoes.  In Olympic races and shorter all my nutrition and fluids are on the bike.  Behind all that come run gear, shoes first with socks in them (I only change socks for IM races) and the hat, fuel belt (if needed).  All my run nutrition/fuel are on the Fuel Belt for shorter races.  IM events I might have a zip lock bag that I stuff with what I will add to pockets as I run out of transition

Race Numbers on the bike.  There are free seconds to be gained by careful placement of the numbers on your bike and on your race belt (often required in IM races).  If you spent good money on a well fitting low drag outfit for the race and much more for an aero bike don’t just slap the number on any old way.  Number on the bike should be stuck on somehow and follow the form of the aero tubes.  I use clear packing tape and cover the entire tag.  I will trim it as much as possible to conform to the shape of the bike.  If a race number is required on your back use a race belt.  I pin the tag on the belt so that the top of the tag is underneath the belt.  I make sure it lies flat on my back.  Having a number tag flapping on your back is lost free speed and adds up to more that just a few seconds in an IM.  Same thing with the tag on the bike.

Socks:  Many shoe types these days have been designed to be worn without socks.  Test that theory before race day more than once.   If you are using socks putting them on can be fast with preparation in the early morning.  Put them on and fold the top down so that the heal is just visible.  Grab the toe and top of the sock, which should be almost touching and pull the sock off.  Place the sock either inside the shoe or on the towel with the heal on the bottom.  All that is needed to put them back on is a quick pull over the foot and then grab the top to pull it over the ankle

Laces:  Don’t tie them; pick one of the different lace kits that let you get set up fast.  I like the elastic types for short races and solid laces with a plastic lace lock for IM (more support for the longer distance).

IronMan Races, or Races with Changing Tents.  IM races require you to put your bike and run gear in a two bags that you drop off the day before the race.  You pick up on your way into a changing tent in the race.  This makes for a very different transition and some new options.  You could swim bike and run in the same clothing, a Speedo if you like the Farris Al-Sultan retro look or a one-piece speed suit.  This is clearly the fastest way thru transition but with a changing tent consider comfort.  I have evolved from staying in the same clothes for an entire IM to changing after the swim.   I don’t like wasting time changing clothing in T2 but comfort is worth a few seconds.

Other Thoughts

Swimming a full IM with any kind of bike clothing under a wet suit is an invitation for chafe.  So in wet suit races I wear a Speedo.   The advent of the swim specific skin suit has the same issue as the wet suit.  The current legal skin suit does not give quite the same unfair advantage of the ones in use a couple of years ago but tests show there are some seconds to gain if not minutes.  Generally they don’t work well for the bike and run, no pockets.  Most are also black but most that are black are made from a new material that is claimed to keep you cooler.  The lack of pockets is a showstopper for me in an IM event.  I put gels and supplement tablets (in small plastic zip lock bags found in hobby shops) in the pockets.

Getting out of a swim speed suit is not difficult.  The Wet suit is something again.  Pam is a popular aide.  Be sure to put it not only on your skin but also on the outside of the legs at least up to the knees.  Rubber does not slide well on rubber as you push the suit over your legs.

Getting into a tri top is a problem when you are wet.  Leave it in the bag with the zipper open.   Don’t put it over your head, step into it first then put your arms into the holes.   Just the same as if you were putting on a one-piece suit.  You may be able put some gels in your pockets and/or supplements without having them fall out when you are changing.  The secret is putting in and taking out the Tri Top or full suit carefully.  A good idea is to put this in last into your bag and put it on first, then dump the rest of the bag in front of you on the floor, they usually have seats in the changing tents.

To summarize, after months and perhaps years of training don’t forget the details leading up to and during race day.  Don’t go cheep at the last minute and jeopardize that hard earned fitness.  Try to think of every contingency and have a plan to deal with it.  Work out the best way thru transitions and practice that procedure.

Perhaps the best advice is something I saw recently in one of the tri magazines. “The fastest way to the finish line is not to crash” so go fast by all means save seconds but be careful and have fun.

The post Seconds Count: Even in Ironman Racing appeared first on D3 Multisport.

Consider new goggles.  Your swim split is determined by two major factors–speed and trajectory.  If you’re a fast swimmer who doesn’t navigate well in open water, you may come into T1 behind slower swimmers who are good navigators.  Speed is the result of countless hours of practice–perfecting technique and building endurance in the water.  Trajectory is also the result of practice, but you can give yourself the best chance of navigating the shortest route around the course if you can see clearly.

If your goggles are more than a couple of months old, the anti-fog coating is probably gone, the lenses are probably scratched, and the gaskets and straps are probably compromised from the chlorine.  It’s not to say they’re unusable, it’s just that they aren’t in prime condition.  On race morning, you’ll want to be sure you have the right equipment.

In open water, having a perfect view through your goggles is much more important than in the pool.  When you navigate, you only get a short window of time to peek forward.  If everything looks blurry because your goggles are fogged or scratched, you’ll be slower.

The goggles you wear in the pool may not appropriate for open water racing.  Indoor goggles are usually clear or lightly tinted.  If you train outdoors, you might have a pair of metalized goggles that help you see in sunny environments.  There are different levels of tinting and there are even polarized goggles to help knock down glare.

Consider buying multiple goggles that you keep in your bag–at least have a pair of clear/tinted and metalized versions.  Some types of goggles come in extra dark versions.  These extra dark tints are tough to wear when it’s cloudy outside, but when you have one of those swim courses where some of the buoys are directly in front of the sun as it rises on a clear morning, it’s almost an unfair advantage to have goggles that let you see the buoy when no one else can!  When you get to the beach on race morning, scope out the course then make the decision about what to wear depending on conditions–sun or clouds and direction of the course (how much swimming into the sun).

Take care of your goggles by rinsing them with clear water after every swim.  The anti-fog coating in most goggles typically doesn’t last very long but you can extend its life by not touching the inside of the lenses.  There are spray products that you can use to reapply a coating but I find they’re often of pretty limited value.  Once the coating is worn off, I’ve had good luck with gently rubbing baby shampoo on the inside of the lenses then not quite thoroughly rinsing them out.  Saliva is also a decent anti-fog coating.  It has to be reapplied often, but luckily your tongue travels with you.  Lick the inside of your goggles just before you swim to clear fogging, at least temporarily.  Finally, goggles tend to fog if they’re a lot colder than your skin or surrounding temperatures.  Keep them in your pocket on cold race mornings so they’re ready to go when you hit the water for warmup.

There are many different styles of goggles so take the time to find a pair that fits and is comfortable.  While online stores are convenient and sometimes less expensive than shopping locally, there’s no substitute for being able to try on goggles.  Head down to your local swim or tri shop and spend time checking out the selection.  Ask for help and advice.  (Be sure to buy from the shop–don’t go home and order online from somewhere else.  Bad karma!)

Since it’s a bad idea to try anything new on race day, now is the time to buy goggles if you need them.  Try them out in the pool and at open water practice if possible.  You definitely want to know they fit and won’t leak before the horn goes off for your wave.  Then on race day, enjoy your advantage.  (And one bonus tip: put your goggles on before your cap–straps under the cap.)  Yup–you just bought yourself a little speed.

Coach Dave is always prepared with four different types of goggles in his bag on race morning.

The post Inexpensive Swim Speed appeared first on D3 Multisport.

Iron is essential for human physiology as it is necessary for hemoglobin and myoglobin proteins, which are vital for transport of the oxygen in the blood and muscle.  It also is critical for functionality for your immune system and brain.  As you would imagine the facilitation of exercise and your performance will be affected by your iron levels.   If too little iron is available, smaller or even fewer red blood cells will be produced which will lead to less oxygen being transported in the blood.  If this is what is occurring, then the symptoms mentioned could possibly be an iron deficiency identified as anemia.

As an endurance athlete you are constantly testing your body’s limit daily and rely on the delivery of oxygen to your muscles to allow for this to happen.  If you are slightly anemic, you may see some detrimental effects on your training performance.  Since iron is an essential nutrient, you need to get it from your diet since your body is not able to synthesize it.  As mentioned previously, iron deficiency is a worldwide common deficiency and happens when your dietary intake does not meet the needs of your body.  This won’t occur suddenly but when you are deficient it happens in consecutive stages.

Initially in the first stage iron depletion will occur when the iron that is stored in your bone marrow becomes depleted.  This is the most common stage that is seen in athletes. The next stage will happen with continued depletion of iron.  During this 2^nd stage, hemoglobin synthesis will become where you develop a deficiency of iron.  The last stage is when you are considered to be anemic, which is what develops when your iron stores are inadequate to maintain hemoglobin production, which also results in a reduced mean cell volume.

Endurance athletes have shown they usually have a high loss of iron and will typically have large requirements.  With all of the constant training and competitions you are sweating a great deal, and to cool yourself down the body produces sweat.  As you sweat you are also losing some iron.  Women athletes that are menstruating are at risk due to the blood loss during their menstrual cycles.  Vegetarian athletes are another group that is at a higher risk for iron deficiency due to their plant based diets. Typically since you are training so much you fuel on mostly carbohydrates.  That is good but carbs don’t offer the best bioavailability of iron which is more abundant in protein sources.  Iron in your diet will come from two possible forms being “heme” or “non-heme”.  The heme iron will be located in more protein based sources such as meat, fish, and poultry.  The non-heme form is what you see in the carbohydrate sources such as fruits, vegetables, breads, etc.  The easier of the two to be absorbed by your body is the heme version of iron.  Something to consider is that consuming vitamin c rich foods or drinks may aid in absorption of iron.  However, another thing to consider is that drinking teas or coffees could inhibit the absorption of iron.

If you are deficient in iron, supplements help but don’t really address the issue.  Typically that is because it is your diet that needs some work.  Work with a nutritionist/dietician when possible to help make sure you are getting enough iron in your diet.  If you can prevent a deficiency from happening to you, it is obviously the best course of action.    You should also consult with your physician who can see through a blood test to confirm that iron levels are the problem.  The physician will see if you have a low hemoglobin level while also testing to see what your blood ferritin level is.  Ferritin is the protein that will attach to iron that is in your blood.  When you have a low ferritin level it is possible that it means your iron stores are low and could be leading to an iron deficiency.

Overall, with endurance activities iron deficiency risk increases as does the possibility of your performance decreasing.  There have been a few studies suggesting that a male endurance runner will need 17mg per day to meet their iron needs while a female would need about 23mg per day.  Remember that not just menstruating women and vegetarian athletes are at risk.  The athletes that are not having an appropriate diet or that are on a calorie restricted diet can lead to anemia.  Iron supplementation has been common in endurance sports and will help those who are anemic improve their performance.  There is a risk of having too much iron which could damage some vital organs, so remember to consult with your physician if supplements are for you

REFERENCES

Clark, SF. Iron Deficiency Anemia. Nutr Clin Prac.  2008; 23: 128–141.

Fallon, KE.  Utility of hematological and iron-related screening in elite athletes.  Clin J Sport Med. 2004 May;14(3):145-52.

Suedekum NA, Dimeff RJ.  Iron and the athlete.  Curr Sports Med Rep.  2005; 4(4): 199-202.

Zoller H, Vogel W.  Iron supplementation in athletes–first do no harm.  Nutrition. 2004; 20: 615-619

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By Lentine Zahler

Chances are you’re starting to climb out of the depths of winter and getting back into a regular training program – those Spring races are right around the corner!

But, as you kiss the trainer, the treadmill and those dark mornings at the pool goodbye, I challenge you to re-evaluate the one part of your training that so often gets overlooked, left behind, or devalued as warmer weather starts to call; your resistance training program. While it is absolutely true that triathletes are challenged with practicing three disciplines all at the same time, we won’t nearly see our full potential on the swim, bike or run without spending some good quality time in the gym.

That’s right – the gym is no substitute for good weather, and it’s not a workout replacement for possible skipped sessions; it is part of your overall training program and should be taken as seriously as cardiovascular development and base building.

Weaving focused weight-bearing exercises into your training plan will improve your athleticism and performance in ways that time spent on the three disciplines alone cannot. And, this work is about so much more than just building big strong muscles; improving joint flexibility, developing tendon and core strength, stabilizing key muscles, and correcting postural asymmetries that come along with spending long hours swimming, biking and running in succession are all benefits to be reaped from a robust strength training program. In simple terms, working with weights can help reduce the likelihood of injury, build speed, improve muscle memory, and turn your body into the well-oiled competitive machine you imagine it to be!

This being said, it’s not enough to just pick up weights; you’re strength training work should be designed as a periodized program within your larger training program. As the phases of your training change, so too should the exercises, intensities and loads that you use in those exercises. High volume, low intensity work (lots of reps with less weight) tend to be the triathlete favorite but low volume, high intensity (low reps, heavy weighs) work can also be of benefit. If you’re not working to lift more weight, you aren’t getting stronger, more flexible, or more efficient at moving your body in the ways intrinsic to our sport. The bottom line is this; with your resistance and cardiovascular programs synced, you’ll start to see your training take hold all the faster.

So, how to know if your weight program is working for you? Do you always do the same exercise circuit? In the same order? Do you always do the same number of sets/reps? And do you use the same weights each time you go to the gym?

If you can answer any of these questions with a YES, you’re a great candidate to take a closer look at your strength-training program  (or to think long and hard about the program your coach is giving you and how you’re executing it!) Be honest with yourself; if your not noticing little milestones in the weight room, you’re likely not getting the most out of your time spent there.

If it is time for a revamp, where do you start to tweak your routine to get the most out of your swim, bike and run? While your coach should be tasked with designing the specific workload (volume and intensity) of your resistance-training program, there are a few things that you – the athlete – can keep in mind to keep challenged:

-       Respect the Program:  dynamic warm-ups, rest intervals, and changes in intensity and weights all have a purpose just as heart rates and watts have in our other disciplines. Appreciate these elements and your resistance-training program will work for you.

-       Become a Student of Your Technique: using a mirror, a friend, a video camera, get feedback on how your body is performing each exercise in your routine. This will give you a better understanding of your own program, your body (strengths + weaknesses,) and will allow you and your coach to note marked improvements in your total strength, and continue to adjust your routine to suit your body’s’ adaptations and your performance goals.

-       Seek to Understand Your Movements: rather than executing exercises blindly, or just checking them off the list, work to understand how each exercise performed by your body, what primary and secondary muscles it works, and you’ll find that there are a myriad of ways to dilute or intensify each exercise without ever adding or subtracting weight. For example, if push-ups are too intense for you at this time, drop your knees to the ground. If push-ups are a cakewalk for you, try lifting one leg off the ground, or maybe one hand off the floor. In simple terms, challenging your body reasonably in the weight room will require your muscles to adapt dynamically on a regular basis.

Chances are that all of your hard work and training as a triathlete is done as you are balancing work and life as well. Having a surplus of time to get it all in is an unlikely scenario, but there is no reason not to use the time you have as wisely as possible. So get out there and swim, bike, run…. and LIFT!

Lentine Zahler is USAT Coach and currently holds the second best female time on the full Vineman course. She has also been published in Yoga Journal and is a member of Team Luna Bar. She can be reached for coaching at Lentine@d3multisport.com

The post Rethinking the Discipline Behind the Disciplines: Strength Training appeared first on D3 Multisport.

Hence, to swim fast one needs not only technical speed but also physical speed. Technical speed relates to an effective stroke-the better the technique the more distance per stroke a swimmer can cover. Physical speed pertains to fitness, strength and power.

Let’s look at the technical speed first. There are several drills available to help develop and polish good technique. The fundamental two are balance in the water and good rotation.

Developing Balance

The basic kick drill for balance sounds simple but improper alignment can make it difficult. The drill consists of kicking across the pool with hands by the side of the body and head in neutral position. To catch a breath the head is lifted up and not turned to the side. If there is too much extension in the neck the hips and legs will drop causing drag.

Progression:

Progression is executed on the side with one arm extended in the front. The other arm rests on the hip. The head rests on the outstretched arm facing the bottom of the pool.

Improving rotation

The rotation drill combines both levels of the balance drill with the exception that the arms remain by the side throughout. Commence by pushing off with arms by the side and looking at the bottom of the pool with head in neutral position. After six kicks rotate to the side and kick to the count of six. Return to the front and rotate to the other side. Rotation is initiated by engaging the top hip and the core.

Progression:

Kick on the side with one arm outstretched, head resting on the arm and looking at the bottom of the pool. The other arm rests on the top hip. Kick on a count of six and then bring in the arm stroke for a count of three. Rotate to the other side. The drill is also known as “Popov” drill after the famous Russian swimmer Alexander Popov.

The second component of speed is physical speed. Let’s look at some exercises that can help with fitness, strength and power.

Fitness

Some of the readers might relate to my story of being able to sustain powerful strokes at slow speeds but have their stroke fall apart as the speed and the resistance of water increase.  Goldsmith, an Australian swimming authority, recommends a drill he calls “build” and he relates it to changing gears in the car.

The main set would look as follows: 25 at 800 yard pace (1^st gear), 25 at 400 yard pace (2^nd gear), 25 at 200 yard pace (3^rd gear) and 25 at 100 yard pace (4^th gear). The key, however, is maintaining stroke efficiency (distance per stroke): as the speed and arm cadence increase the distance per stroke should not decrease.

Strength 

Topolski and colleagues believe that to swim fast a swimmer needs good propulsion and for good propulsion one must master the Early Vertical Forearm Position or a High Elbow Stroke. Many swimmers suffer from the “dropped elbow” because they lack the strength in the rotator cuff musculature. Rotator cuff consisting of SITS muscles (supraspinatus, infraspinatur, teres minor and subscapularis) is the “core” of the shoulder girdle.  Research has shown that the following exercises work well for the rotator cuff:

• Military press (works supraspinatus)
• Prone horizontal abduction at 90 degrees abduction with external rotation (works infraspinatus).  The exercise is executed on a table with face down. The working arm is hanging off the table straight down and the thumb is turned out (palm up). From that position lift the arm as if doing a reverse fly.

• Side-lying external rotation at 0 degrees abduction (works teres minor)

• Flexion above 120 degrees with external rotation (thumbs up) or D2 diagonal pattern (extension, horizontal adduction, internal rotation). Both work Subscapularis.

D2 diagonal pattern:

Power:

Power is related to explosive movements. A good way to improve explosive ability is by incorporating plyometrics in the training regimen.

• Push up with a clap

A push up is performed. On the return a forceful push through both arms is applied so that the upper body disconnects from the floor. Prior to landing a clap is performed. If the regular push up cannot me performed due to a lack of strength one can do a push up on the knees or with the upper body elevated on the table or even a wall (standing push up) in which case the swimmer pushes away from the wall, claps and then lands back on the wall.

I am currently working with an Olympic swimmer. When I asked her about her favorite exercise to improve speed she told me boxing, more specifically punching the bag for sets of 30 seconds to one minute. Boxing is also good for the core and general fitness. A great idea to mix it up!

Rotator cuff muscles are relatively small therefore the weight should also be on the lower end. Pick a load that can be sustained for two to three sets of 15 repetitions. Pushups can be done to failure also for two or three sets. Due to the nature of training soreness should not be present. With adherence to the technical and physical training plan an athlete can anticipate to gain speed. Keep in mind that a prerequisite for good sport performance is core stability (shoulder, trunk and hip) on which every other component of power is based. Happy training!

Martina  Young is a USAT Level 1 certified Triathlon coach, a Doctor of Physical Therapy and an avid triathlete. She is currently working with an Olympian and Olympic hopefuls at  Zvezda Swim Team in Slovenia.

The post Coaching Tips to Gain Swimming Speed appeared first on D3 Multisport.

Her targeted racing plan paid off big time for her in 2012.  She won her age group at one of the competitive Boulder Stroke & Stride races as a tune-up before heading to the national championship Islander Aquathlon in Mercer Island, WA in July.  Melanie won there, becoming the age group national champion and earned herself a spot on Team USA at worlds in Auckland, NZ.  At Worlds in October, she was the top American in her age group, finishing 17th.

Her targeted strategy for the season resulted in a number one ranking in her age group in the soon-to-be-released 2012 USA Triathlon final rankings in the aquathlon category.

Melanie balances training with running her own business as a massage therapist and is always looking for fun new opportunities to expand her horizons as an athlete and as a person.  As her coach, I’m regularly working her training plan around exciting (and sometimes last-minute) travel opportunities as well as fun local experiences such as attending aerial circus school.

Congrats Melanie on being named D3 Athlete of the Month!

Can you tell us a little bit about your sports background? Which sports did you do as a kid and as you got older?

I started with swimming in high school and then track and cross country. I was pretty good at running, but didn’t really know it and just ran blindly. I ended up qualifying for state my first year running cross country even though I had severe mono.

What was your motivation to get started in triathlon?

My ankles aren’t good enough to solely run, so I switched to triathlon because there were three sports and I figured I would lessen the stress on my ankles.

When and where was your first race?

My first race was in Boulder in the summer of 2010. I qualified and competed at USA Triathlon AG Nationals in Tuscaloosa, AL that year.

What is your current job?

I am Massage Therapist, running my own practice out of Boulder, CO. I like to do treatment, sports and deep tissue massage. You can view my website here:  www.goldstarmassagetherapy.com

Does your job affect training?

My job is a great complement to my training. I can arrange my schedule around my training schedule. In previous jobs the hours were long and there wasn’t a lot of flexibility for training.

Tell us about your family!

I have one older sister who lives in Dallas/ Fort Worth area My parents are retired and live in Arizona.

What award did you recently receive?

I was selected to the USA Triathlon Age Group World Team when I won my Age Group at Aquathlon Nationals!

Your title at AG Nationals was due to a lot of hard work after some serious setbacks. Care to tell us a bit about what you’ve been thru?

As I mentioned before, I started triathlon in order to lessen the stress on my ankles, but I’m not sure that triathlon has really helped. My ankles are made of tissue paper, or so it seems.  I have had two ankle ligamentous surgeries, and a bone in each of my feet is permanently broken. My most shameful ankle sprain occurred this summer in the smoothly carpeted hallway of my apartment. I was walking down the hallway, eating cereal, somehow sprained my ankle and spilt cheerios all over the wall and carpet. The lesson here, like I had been taught as a young one, is to sit down at the table and eat your cheerios.

Who is your coach at D3 and how has your coach helped you with your goals?

Dave Sheanin – his coaching page is here: http://d3multisport.com/about-us/coaches/dave-sheanin/

Dave’s a great guy and a great coach.  He really understands my motivation, listens well and is super helpful. I would recommend him to others, but I don’t want to share.

Have you done any races that you’d traveled for?

Worlds Aquathlon 2012 – New Zeland, Aquathlon Nationals 2012 – OR, USA Triathlon Age Group Nationals 2010 – AL.
Best Triathlon moment?

Winning my age group at nationals was cool. Knowing how hard I worked for that really made it all worthwhile.

What is your favorite race and why?

I like the Aquathlon because there is no biking – ha ha. In Boulder we have a week night swim–run series called Stroke and Stride. The swim-run races are super fun! There are lots of people out there but they are low key, and it is a fun way to spend a Thursday evening.

What are your long term goals in triathlon?

I haven’t given it much thought, but I’d like to be the overall National Aquathlon Champion!?

If you could spend a day training with anyone, who would it be?

Apollo Ohno, the Gold medal winning short course speed skater. I would like an intro to speed skating and he’d be the perfect one to help me!

What’s in your race future?

I will look to defend my AG Nationals title and most likely lots of Stroke-n-Stride races.

What’s your favorite workout?

Besides rest days?!　I like long slow distance days – (who doesn’t?!)

What your least favorite workout?:

Biking the hills around Boulder. I’m  not sure you’ve heard, but in Boulder you are always biking up hill!

Tell us something interesting about you:

I am wearing underwear on my head right now.  While in japan. No pictures, sorry. It’s an ancient Japanese ritual before you eat sushi, you are supposed to wear underwear on your head and hold your breath for 1 minute.

Another interesting fact is that I am in a trapeze club!

Thanks for taking the time to interview me D3! I am honored to be the D3 Athlete of the Month!

The post D3 Athlete of the Month – Melanie Peddle appeared first on D3 Multisport.