Being optimistic, recognizing the good in situations that don’t necessarily go our way – those are traits you want to incorporate on a daily basis. According to his coach, our January Athlete of the Month is strong in both of those areas. Coach Martina nominated Frank Garber and indicated that he has had more than one stone rolled his way, but has dodged them each time and persevered. He incorporates his family into making decisions about where he races and it’s clear how much he appreciates their support. Martina also noted that Frank is a happy person and a pleasure to coach! Sounds like a terrific person to meet, and it is a pleasure to introduce you to Frank Garber.
Being optimistic, recognizing the good in situations that don’t necessarily go our way – those are traits you want to incorporate on a daily basis. According to his coach, our January Athlete of the Month is strong in both of those areas. Coach Martina nominated Frank Garber and indicated that he has had more than one stone rolled his way, but has dodged them each time and persevered. He incorporates his family into making decisions about where he races and it’s clear how much he appreciates their support. Martina also noted that Frank is a happy person and a pleasure to coach! Sounds like a terrific person to meet, and it is a pleasure to introduce you to Frank Garber.
Enjoy his Q&A.
1. You live in the south, and my first thought is how impressive it is for anyone to race in the south because of humidity. I admire your ability to make it to the finish line, and wonder if you notice it, are challenged by it, or how you accommodate for it when you train and race?
Here in south Louisiana, it is very humid. I really do not notice it much except in the winter. I do not mind the heat and humidity, but the cooler moist air in winter gets the best of me at times. Training in hot months requires frequent water stops and consideration of using electrolyte replacement capsules on really long days. Training in cooler months usually also includes rain and that requires some thought into choosing the right attire. I do not like to train indoors.
2. What accomplishments (or things learned) from the 2014 race season will carry over with you into the 2015 race season?
In 2014 my big event was the Texas Ironman. I was 12 to 13 pounds lighter than 2013, and I shaved off 1 hour 6 minutes off of my time.
My training was better with D3 Multisport support. I think the weight loss made a huge difference. Also, training days that include two events are crucial. In years past if I was tight on time I would do the longer and drop the shorter training event and that was a mistake. So weight and sticking to the D3 plan Martina has set are my focus for 2015.
3. What are your key races in 2015? What are you looking forward to most about those races?
2015 key races are IM Texas in May and IM Wisconsin in September. For IMTX this will be the 3rd time I will do the race, and I just love it because it is such a spectator friendly event – all of my family attends. For IMWI this will be my first time there, but it has always been a consideration for our family because my wife is from Wisconsin and we plan to include her family in the triathlon events.
4. Based on your reported athlete results, it looks like you also enjoy running. Is that your favorite sport in swim, bike, run? If so, please describe why, if not, please share which one is!
Actually, cycling is my favorite. I fell in love with cycling when my Uncle Orlando began to teach me about bikes 30+ years ago. I have been obsessed with cycling over the years and my love for it continues on. Uncle “O” would be proud.
5. What is a top-favorite race memory?
On the swim with about 1/2 mile to go I spotted my family who walked a path along the channel cheering me on as I approached the end of the swim.
6. Who or what inspires you to get up and get going, train and stay focused on your goals?
My friend, Mark Miller, he has completed 30 full Ironman distance races. He is always up beat and encouraging. Always willing to offer support and advice. He just keeps on going as an athlete and he inspires me to get up, get going, finish a program and pick another race. The camaraderie is awesome.
7. What is a favorite bit of training, racing advice (or favorite workout) that Coach Martina has given you?
Martina’s best training advice lies with her plan. To train with workouts that will benefit me more with shorter workout times, making the best use of time. My favorite workouts are interval focused, especially running intervals and cycling intervals on my indoor trainer (the only thing I like indoors).
8. Is there anything else you’d like to share about yourself?
Life is busy. With family and work obligations it is hard to get all of my training completed.
I do my best to stick to our plan. I envision a lifetime of health and fitness, hoping to be able to continue this lifestyle for a long, long time. Ultimately, I hope to pass on to my children the love of fitness, training and participating in events such as marathons and triathlons.
Our athlete of the month is solid, she's a rock-star! She's been averaging 16-17 hours a week of Ironman training without missing even 1 scheduled day for weeks and weeks as well as working a full-time job. She couldn't run more than 20 minutes one day a week when she first started, and quickly she progressed to running 4x a week with her long run being 1:15hr! It's a pleasure to introduce you to Katie O'Brien, our May athlete of the Month.
Our athlete of the month is solid, she's a rock-star! She's been averaging 16-17 hours a week of Ironman training without missing even 1 scheduled day for weeks and weeks as well as working a full-time job. She couldn't run more than 20 minutes one day a week when she first started, and quickly she progressed to running 4x a week with her long run being 1:15hr! It's a pleasure to introduce you to Katie O'Brien, our May athlete of the Month.
Enjoy her Q&A here:
1. What IM are you signed up to do? Is it a first, or one of many? Describe the reason you have chosen this race.
I'm signed up for my first IM on Aug 2, 2015 Boulder! I saw friends do it last year and it inspired me to think about it, and later it came naturally to want to do it.
2. What is the most important goal/objective you hope to achieve at/through this race?
My most important goal in the race is to finish it within (if not before) all cut off times, and to actually see if I can run the entire marathon.
3. What is a workout that you have just loved (or shuddered at the thought of) doing that your D3 coach has given you
The work out I loved the most was running 1 min up NCAR then having a recovery on the downhill. I did this before work one day and the sun was coming up. I felt like I worked hard, and I love that feeling!
The workouts that I hate the most are speed training for swimming. I get scared I'm going to explode and I get really hot too. I hate that. I can't cool off in the water. The breathing is really hard and I feel like I can't catch my breath and don't know what to do. I'm hoping to get better at this. I think it improves a lot of my swim very slowly.
4. What inspires you to dedicate so much time to training and to keep after it?
My mom, I sense she really wanted me to do this.
5. Do you have advice you can share with others who are trying to balance training with full-time jobs and other commitments?
Work is the easy part of the day for me, as well as my rest period even though I have a physical job. I tell myself a lot Just breath and relax. This is the easy part.
6. Please share a favorite race memory. Any distance, any race, any year something that just stands out in your mind
When I completed my first open water swim in a sprint tri! Five days prior to this I didn't know how to swim other than dog paddle. My friend spent an hour a day for 5 days with me, and I still couldn't swim a length of the pool. But, that following Saturday I was able to swim 750 meters in open water and I couldn't believe it.
7. Describe your favorite hard workout (or race) recovery strategy.
My favorite hard workout recovery is a walk after a hard run.
8. If you could invite anybody to join you for a training session who would you invite and what would you talk about?
My Dad maybe. I never got to know him. My parents divorced when I was 7 and my father never really did anything to be a father, but from what I’ve heard he was quite and athletic. I would ask him what was it about golf he loved so much and how did he get through really hard things in his life.
9. Best bit of advice (or observation) you would like to share with other triathletes.
Go into the eye of the hurricane and there you will find everything you need.
10. What is something about yourself we should know (that I’ve not asked).
I'm a letter carrier (mailman) in Boulder, CO. My job is all physical, and I can't believe I have been able to train and do my job for as long as I have so far. I personally cannot wait til this training ends. The good news is that I will probably have a normal day of exercise while doing the IM (14-15 hours), just at a more intense rate.
We are excited to introduce you to our June Athlete of the Month, Angus Borland.Living very north in Novia Scotia (although he's from Scotland), he's managed to balance his business and entrepreneurship with training and racing (which is global!). Angus is admittedly competitive, yet he had to learn how to swim to get started. He has gone from completing a race to competing in the race! Coach Brad had this to say about Angus, throughout the training process Angus has demonstrated patience and a commitment to the process. He's a pleasure to coach with his gritty Scottish work ethic and passion to be his best.
We are excited to introduce you to our June Athlete of the Month, Angus Borland.
Living very north in Novia Scotia (although he's from Scotland), he's managed to balance his business and entrepreneurship with training and racing (which is global!). Angus is admittedly competitive, yet he had to learn how to swim to get started. He has gone from completing a race to competing in the race! Coach Brad had this to say about Angus, throughout the training process Angus has demonstrated patience and a commitment to the process. He's a pleasure to coach with his gritty Scottish work ethic and passion to be his best.
Enjoy the Q&A!
1. I understand that you live in Novia Scotia. Are you from there, or did you move there?
I am a Scotsman, my wife (Canadian) and children immigrated to Nova Scotia in 1990 and we have remained here ever since .
I came to Canada as a commercial diver, working offshore in the oil fields, but quickly identified a number of business opportunities and within 5 years we had established a company which is still quite unique in North America.
2. Novia Scotia is a beautiful country. Describe the scenery of your favorite training places.
When the suns does eventually come out in Nova Scotia, it is a beautiful and rugged place. The trail system and lakes are tailor made for triathlon, I'd encourage anyone to visit and enjoy some maritime hospitality.
3. In the States, we are so used to certain nutrition brands (or whole foods) to support our training and recovery, so the intrigue of someone living abroad and what they do for nutrition is always interesting. Please describe some of your favorite local fare for training and recovery.
Nutrition is only starting to feature in my program. Eating well has never been a problem, but understanding the composition of food and what must or must not be consumed and when to eat is a learning process.
I'd like to tell you that I have everything dialed in, but that simply is not the case. I'm 54 now and feel that I will start to see some competitive success in 2-3 years.
4. You went very far south to race, why did you choose the Life Time Miami race?
I think it's fair to say I am a fiend for competition and hate to lose at anything, this doesn't mean that I'm a poor loser it just drives me harder to improve.
Angus with friend at race3 years ago a friend and I decided to give a sprint triathlon a try, this turned out to be a bigger undertaking than I had imagined, learning to swim again, running more than a few hundred meters at a time and cycling for speed and distance instead of going to work were all challenges I had to overcome. I've read a number of accounts written by people who have done the same to achieve what becomes their goal and dare I say it, their obsession.
Their stories have given me inspiration when it was sorely needed, but today I no longer look to complete an event I truly aim to compete in it. It's early days for me ( who's he kidding at 54 years old) but I'm still improving, I can do much better and aim to make the most of the limited time I have left on this earth.
Winters in Nova Scotia can be brutal! This year was no exception, my wife and I must have shoveled 100 tons of snow only to have the snow plow come back round and block you in again. One of those occasions was the time I decided to book a trip to Florida and escape the winter blues. I picked a triathlon to compete in and headed down to Fort Lauderdale to acclimatize in what seemed like Armageddon, the temperatures. The feeling of getting on a bike and cycling in the great outdoors was awesome, there is such a strong cycling fraternity in that region and I hooked on to several pelotons and got dragged along at break neck speed, a truly fantastic experience and completely different from working out in your basement!!
The race was an ocean swim with no wetsuit which, given the sea conditions was almost intimidating. I told myself that I would make the most of it and enjoyed the roller coaster rides during training. The race was relatively calm.
5. Describe your race goals and how you felt when you achieved them.
I managed a personal best in the race, but have the sense that I can do better and also feel that with some focused training at the Olympic distance I can sniff a podium in my age category, bold talk I know, but training for the sake of it is no motivation for me.
6. What races are on your 2015 schedule?
Going forward I have an Ironman 70.3 event in Staffordshire England to complete, my coach , Brad Seng, has prepared me well for it which was no easy feat given my travel schedule, but we squeezed every available training opportunity out of the week and the results over the past few months have been really encouraging.
I have to say that the instruction I've been receiving from Brad on the cycling has yielded the biggest gains. The drills to enhance power/wattage have made a big difference! Prior to having a coach I used to just go out and ride and see if I could beat my previous record time for that route, some days you would, ì others you wouldn't, and I was always left wondering how I could improve.
Swimming remains a weakness, I put loads of effort into it but get so little out in the form of forward motion. I have progressed to overtaking senior citizens, but know that this has to be a primary area of focus for me if I aim to get on that podium.
7. Share a nugget of advice with other athletes about achieving their race day goals.
OLYMPUS DIGITAL CAMERAIf I could give anyone a tip it would be not to over think any part of the challenge. I look at the next days training in TP and aim to complete it exactly as it is laid out, but if I can't due to time or other commitments I don't fret.
I do have to get my 8 hours of sleep per night, this is my greatest weapon in the fight!
Having just come off a big win at the Red Hills Tri (Florida), it's a pleasure to introduce our April Athlete of the Month, Tommy Barton! His coach, Mike Ricci, has had the pleasure of coaching Tommy for a few seasons now and is excited about his improvements each year. Coach Mike had this to share about Tommy, he's a young guy with a lot of talent and he's one of the hardest workers I've ever coached.
Having just come off a big win at the Red Hills Tri (Florida), it's a pleasure to introduce our April Athlete of the Month, Tommy Barton! His coach, Mike Ricci, has had the pleasure of coaching Tommy for a few seasons now and is excited about his improvements each year. Coach Mike had this to share about Tommy, he's a young guy with a lot of talent and he's one of the hardest workers I've ever coached.
Read his interview below, and I think you'll come away inspired to take your own training and racing to a new level!
1. You won a race! That must have been exhilarating and exciting, to say the least. Tell us about why you chose the Red Hills Triathlon, and also share the highlights of what it was like leading the race, or realizing that you had a shot at winning. Help us relive that excitement with you, and tell us the story!
I chose Red Hills Triathlon for a couple of reasons. I used it as a tune up race for St. Anthony's, raced Red Hills in the past and knew that it was a fun, tough course. I also attended Florida State University so it was a good opportunity to revisit good friends and my alma mater.
Leading into Red Hills I knew that I was in good shape, but still didn't work on a lot of speed work which was ok by me because it is still very early season. It was a perfect race morning cool with slight overcast and no wind. I knew that I had a shot at winning from the start.
I exited the swim in front, but there were a few guys right on my toes. On the bike, I hit it hard for the first two miles knowing that there were a few steep climbs and see if someone would go with me. I looked back at one point and didn't see anybody so I just kept riding in a comfortable but hard pace.
As I was exciting T2 I saw a few guys heading into transition and knew that I had a good lead but couldn't relax. I pushed hard for about a mile and a half. For the last mile, I relaxed a bit and enjoyed the last mile to the finish.
2. What else do you have planned for your race season?
Planning on St. Anthon's, Tri Miami, Cap Tex, AG Nationals, and a few more, but haven't figured the second half of my season yet. Maybe one or two 70.3s sky's the limit!
3. You have the opportunity to reside in both Boulder and Florida, describe what training adjustments you need to make between those two locations, and whether or not you notice anything in your training when you are in one location over another.
I am testing out residing in Florida and Colorado. Both places have their benefits. I'm a Florida guy so Colorado winters hurt me more than I would like to admit. Colorado, you have the advantage of the altitude, amazing climbs, and weather that you could train any time of day. In Florida, you could train all year long outside, and even race year long (If you want), the humidity teaches you to focus more on your nutrition/hydration, and racing in hot climates. Being able to train in both areas is an amazing opportunity that will only help me be a better athlete.
4. Prepping for the Red Hills race, what was one of your favorite workouts from Coach Mike?
There were a lot of workouts that I was looking forward to suffering that Coach Mike gave me. I really looked forward to the hour and half easy spins, just kidding. One workout that I really do enjoy is doing bike/run race simulations where you ride as hard as you can for 3-4 miles then transition into a mile run. These hurt a lot, but they are short and you get to test your run speed off the bike.
5. Do you have a go-to race day strategy or mantra that gets you ready to race?
No go-to race strategy or mantra. I like racing short course (Sprint/Olympic) because it's fast, it hurts, and then it's done. You have to be ready to go from the gun so I like to envision the race and position myself with guys I know I need to watch throughout the race.
6. What's your favorite recovery routine?
Right after the race, I try to eat a lot of fruits like oranges and bananas while sipping on water/sports drink. I do enjoy some banana pancakes or a massive Denny's/IHOP breakfast!
7. Outside of triathlon, what do you enjoy doing (work, family or other)?
Since being back in Florida I have enjoyed spending quality time with family and friends. I love doing anything outside and being in Miami which means time on the boat.
8. What is something about yourself that I've not asked, that you would like us to know?
You have covered a good amount. Can't wait to get back to Colorado!
Having just come off a big win at the Red Hills Tri (Florida), it's a pleasure to introduce our April Athlete of the Month, Tommy Barton! His coach, Mike Ricci, has had the pleasure of coaching Tommy for a few seasons now and is excited about his improvements each year. Coach Mike had this to share about Tommy, he's a young guy with a lot of talent and he's one of the hardest workers I've ever coached..
Having just come off a big win at the Red Hills Tri (Florida), it's a pleasure to introduce our April Athlete of the Month, Tommy Barton! His coach, Mike Ricci, has had the pleasure of coaching Tommy for a few seasons now and is excited about his improvements each year. Coach Mike had this to share about Tommy, he's a young guy with a lot of talent and he's one of the hardest workers I've ever coached..
Read his interview below, and I think you'll come away inspired to take your own training and racing to a new level!
1. You won a race! That must have been exhilarating and exciting, to say the least. Tell us about why you chose the Red Hills Triathlon, and also share the highlights of what it was like leading the race, or realizing that you had a shot at winning. Help us relive that excitement with you, and tell us the story!
I chose Red Hills Triathlon for a couple of reasons. I used it as a tune up race for St. Anthony’s, raced Red Hills in the past and knew that it was a fun, tough course. I also attended Florida State University so it was a good opportunity to revisit good friends and my alma mater.
Leading into Red Hills I knew that I was in good shape, but still didn’t work on a lot of speed work which was ok by me because it is still very early season. It was a perfect race morning – cool with slight overcast and no wind. I knew that I had a shot at winning from the start.
I exited the swim in front, but there were a few guys right on my toes. On the bike, I hit it hard for the first two miles knowing that there were a few steep climbs and see if someone would go with me. I looked back at one point and didn’t see anybody so I just kept riding in a comfortable but hard pace.
As I was exciting T2 I saw a few guys heading into transition and knew that I had a good lead but couldn’t relax. I pushed hard for about a mile and a half. For the last mile, I relaxed a bit and enjoyed the last mile to the finish.
2. What else do you have planned for your race season?
Planning on St. Anthony’s, Tri Miami, Cap Tex, AG Nationals, and a few more, but haven’t figured the second half of my season yet. Maybe one or two 70.3s – sky’s the limit!
3. You have the opportunity to reside in both Boulder and Florida, describe what training adjustments you need to make between those two locations, and whether or not you notice anything in your training when you are in one location over another.
I am testing out residing in Florida and Colorado. Both places have their benefits. I’m a Florida guy so Colorado winters hurt me more than I would like to admit. Colorado, you have the advantage of the altitude, amazing climbs, and weather that you could train any time of day. In Florida, you could train all year long outside, and even race year long (If you want), the humidity teaches you to focus more on your nutrition/hydration, and racing in hot climates. Being able to train in both areas is an amazing opportunity that will only help me be a better athlete.
4. Prepping for the Red Hills race, what was one of your favorite workouts from Coach Mike?
There were a lot of workouts that I was looking forward to suffering that Coach Mike gave me. I really looked forward to the hour and half easy spins, just kidding. One workout that I really do enjoy is doing bike/run race simulations where you ride as hard as you can for 3-4 miles then transition into a mile run. These hurt a lot, but they are short and you get to test your run speed off the bike.
5. Do you have a go-to race day strategy or mantra that gets you ready to race?
No go-to race strategy or mantra. I like racing short course (Sprint/Olympic) because it’s fast, it hurts, and then it’s done. You have to be ready to go from the gun so I like to envision the race and position myself with guys I know I need to watch throughout the race.
6. What’s your favorite recovery routine?
Right after the race, I try to eat a lot of fruits like oranges and bananas while sipping on water/sports drink. I do enjoy some banana pancakes or a massive Denny’s/IHOP breakfast!
7. Outside of triathlon, what do you enjoy doing (work, family or other)?
Since being back in Florida I have enjoyed spending quality time with family and friends. I love doing anything outside and being in Miami which means time on the boat.
8. What is something about yourself that I’ve not asked, that you would like us to know?
You have covered a good amount. Can’t wait to get back to Colorado!
Frequency: 2-3 times per week.Sets: 2 to 5 ideally, with 3 working sets.Repetitions: 15-25Rest between Sets: Done as circuit rest 15-60 seconds between individual exercises within each circuit and 1-3 min. between circuits.Tempo: 1 count lift, 1 count isometric (pause at bottom), 2 count lower, 0 count rest.NOTES:A. Warm up: First warm up with 5 to 10 min on spin bike or tread mill, then do the 3 warm up exercises. This combination should give you a general warm up. THEN, you MAY need one or two light sets in your first circuit to get a specific warm up. This is particularly true of dead lifts, it generally takes a few sets to be ready to do a working set.B. Working set: In general, the goal of a working set is to use enough weight such that you reach failure within the intended range of repetitions. So if your goal is 6-10 reps, and you can do 12 then you need to increase the load on the next set. Conversely, if you can only do 5 you need to decrease the load.C. Progression: As you progress through a phase, begin with a weight that allows you to perform reps at the higher end of the range. As the phase goes on, increase the weight such that you fatigue in the lower end of the ranges. It is OK to change the weight between sets in any given workout. Also note, one can use this same method of "progression" with in a single workout, especially in the beginning of a new stage. In the first working set, select a weight that might cause fatigue near the top end of the range of repetitions. Add weight on each set such that you can accomplish fewer repetitions yet remain inside the target range. This conservative approach help prevent injury.D. The End, One might thing about it like this: over the next 12 to 16 weeks, I am preparing myself to do 3 or 4 workouts during, in a two week window, each of those I will do 3 max strength sets where I lift as much weight as possible for 6-10 reps. THREE QUALITY working sets where I give it 100% and work to exhaustion within the 6-10 reps!Good luck!
General Adaptation Phase
Frequency: 2-3 times per week.Sets: 2 to 5 ideally, with 3 working sets.Repetitions: 15-25Rest between Sets: Done as circuit rest 15-60 seconds between individual exercises within each circuit and 1-3 min. between circuits.Tempo: 1 count lift, 1 count isometric (pause at bottom), 2 count lower, 0 count rest.NOTES:A. Warm up: First warm up with 5 to 10 min on spin bike or tread mill, then do the 3 warm up exercises. This combination should give you a general warm up. THEN, you MAY need one or two light sets in your first circuit to get a specific warm up. This is particularly true of dead lifts, it generally takes a few sets to be ready to do a working set.B. Working set: In general, the goal of a working set is to use enough weight such that you reach failure within the intended range of repetitions. So if your goal is 6-10 reps, and you can do 12 then you need to increase the load on the next set. Conversely, if you can only do 5 you need to decrease the load.C. Progression: As you progress through a phase, begin with a weight that allows you to perform reps at the higher end of the range. As the phase goes on, increase the weight such that you fatigue in the lower end of the ranges. It is OK to change the weight between sets in any given workout. Also note, one can use this same method of "progression" with in a single workout, especially in the beginning of a new stage. In the first working set, select a weight that might cause fatigue near the top end of the range of repetitions. Add weight on each set such that you can accomplish fewer repetitions yet remain inside the target range. This conservative approach help prevent injury.D. The End, One might thing about it like this: over the next 12 to 16 weeks, I am preparing myself to do 3 or 4 workouts during, in a two week window, each of those I will do 3 max strength sets where I lift as much weight as possible for 6-10 reps. THREE QUALITY working sets where I give it 100% and work to exhaustion within the 6-10 reps!Good luck!
Anyone with ample free time or aspirations of reaching Kona has likely pondered the question: "How much time between each event?" I aim to persuade you that for most individuals, particularly those with other commitments besides being a professional triathlete, and a desire to participate in multiple races over the years, the shortest time possible between events is the optimal choice. Initially, this notion may seem counterintuitive, and in some circumstances, it may indeed be impractical. However, I believe it's the right approach for many, although it's an idea often overlooked. Nevertheless, there are risks associated with this strategy.
Anyone with ample free time or aspirations of reaching Kona has likely pondered the question: "How much time between each event?" I aim to persuade you that for most individuals, particularly those with other commitments besides being a professional triathlete, and a desire to participate in multiple races over the years, the shortest time possible between events is the optimal choice. Initially, this notion may seem counterintuitive, and in some circumstances, it may indeed be impractical. However, I believe it's the right approach for many, although it's an idea often overlooked. Nevertheless, there are risks associated with this strategy.
Certainly, there's a limit on how close events should be if the goal is to perform at your best in both. While I can't specify the exact timeframe, I can't imagine it being less than 3 weeks, which is about the minimum time needed for recovery. It's probably closer to 5 weeks, allowing for sufficient recovery and then regaining fitness. If I were coaching an athlete aiming for Kona, I would likely schedule the qualifier event at least 8 weeks apart. This provides ample time for recovery, one or maybe two long bricks, and some threshold efforts over the last three weeks. It's essential to document your race experience thoroughly, both for your own analysis and, if you're coached, for your coach. Include all the details to maximize the learning from each race.
Opting for a short gap between events also necessitates a realistic assessment of any physical damage sustained during the first race. It would be counterproductive to participate in the second race within 3-5 weeks with an obvious injury from the first one, potentially setting you back for months or even years. The objective is to minimize stress on the body, so you must be willing to forgo racing in the second event if necessary. This is why I believe 8 weeks is the minimum for a qualifier.
From my personal experience, participating in two IronMan events close together is not only possible but has worked exceptionally well for me. On two occasions, I found myself on the same plane heading to Cozumel with one of the top athletes from Colorado, Ellen Hart, having raced in Kona just 6 weeks earlier. Both of us had the same idea: to leverage the fitness developed for Kona to attempt to secure another qualifying slot. This strategy proved successful for both of us on both occasions. I've also employed this approach in Florida, with only 3 weeks between races when I was younger. The obvious benefit in this case is the reduction in necessary training volume for the following year.
There are two important points to note about this idea. Firstly, attempting to qualify for Kona makes sense in races like Cozumel and others late in the year, as they don't all fill up, making a last-minute decision after assessing the competition possible. Additionally, you may get lucky and find that the competition isn't as strong or deep, so even if you don't produce your best race, it might still be good enough. This was certainly the case for me all three times.
To assess the actual difference this approach makes, let's look at my training over the past 6 years. Here's how the years compared in terms of the number of weeks with more than 15 hours of training:
- 2011: IM in May and October, 18 weeks - 2012: IM in October and November, 15 weeks - 2013: IM in October, 12 weeks - 2014: IM in August and October, 17 weeks - 2015: IM in October, 12 weeks - 2016: IM in August, October, and November, 20 weeks
The baseline for training for one race was about 12 weeks of 15+ hours of training in 2013. Spreading out the races increased the training weeks to 18 in 2011. Adding a third race last year where they were all relatively close together only raised the number to 20.
While I'm cautious about drawing conclusions from a single example, I unfortunately don't have many comparable cases to analyze. However, Training Peaks, which I use for myself and my coaching, offers several ways to create an Annual Training Plan automatically and easily. So I created three plans to explore the question further, setting them up as follows:
- Races in May and October with about a 20-week gap - Races in August and October, 9 weeks apart - Two races at the end of the year in September and October, 4 weeks apart
Input to the plans included an average of 16.5 hours per week and assuming the athlete was already strong (as defined by Training Peaks). Running the plans from the end of October in the previous year through the October race, Training Peaks indicated the following number of weeks over 15 hours (my arbitrary definition of a big week): 24, 21, and 18, respectively. I made a manual adjustment to the ATP with 4 weeks separation, as Training Peaks had the athlete doing two 16-hour weeks right after the first IM in September, which isn't realistic for most athletes, other than perhaps professionals.
The difference in the number of big weeks between the 20 and 9-week gap is not substantial, only 3 weeks. However, a 6-week gap between the two extremes certainly is. Additionally, it's worth considering that as you progress in this sport over the long term, a 3-week gap will become more significant. In 10 years, that's more than half a year of big weeks.
Apart from the physical toll, there's another aspect most of us need to consider: life outside of swimming, biking, and running. While you may love the sport, taking a few weeks off to spend with family seems like a good idea, assuming you are allowed to do more than one IM a year.
One last thing to mention, a shout out to a friend and D3 athlete, Steve Nabity. Steve made it to Kona this year for the first time but was derailed by a stomach bug, resulting in 22 pit stops before finishing late in the night. I encouraged him to try in Cozumel, but unfortunately, it didn't work out. Despite finishing second with only one slot available, he had a great race, confirming that good races are possible close together. He's not giving up, and I have a strong suspicion that he will be racing alongside me again next October.
Ultimately, life, the part not spent swimming, biking, and running, will often dictate when and if you can do multiple IM events in one year. But if you are determined to do so, do what you can to minimize the annual training volume to give life as much time as possible. In summary, consider the following:
- Allow at least 3 weeks between events; a bit more is better. - Ensure you recover properly, with 2 weeks of low-intensity training after the first race. - As the gap between events gets bigger, include one long Brick and some Threshold efforts. - If you are being coached, discuss your plans before entering races.
Of the four legs of triathlon (yes, transitions count too), swimming is arguably the most technical. And, not surprisingly, it's the leg that many athletes struggle with the most. I believe there'd be general agreement that the "easiest" way to become a great swimmer is to start when you're young, have great coaches who help you hone excellent technique, and then put in lots of yards under watchful eyes through high school and eventually college. I'll bet that any triathlete who followed this simple plan is one who leads the pack into T1 today.That's nice for the few, but what's the right path for everyone else? I am absolutely certain that the right path is not what most people take. I see so many triathletes, in their quest to become faster swimmers, make every mistake they can make, all the while, believing that they're doing what's required to become faster. They are on a long, inevitable march toward disappointment (and slow swim splits).
Of the four legs of triathlon (yes, transitions count too), swimming is arguably the most technical. And, not surprisingly, it's the leg that many athletes struggle with the most. I believe there'd be general agreement that the "easiest" way to become a great swimmer is to start when you're young, have great coaches who help you hone excellent technique, and then put in lots of yards under watchful eyes through high school and eventually college. I'll bet that any triathlete who followed this simple plan is one who leads the pack into T1 today.That's nice for the few, but what's the right path for everyone else? I am absolutely certain that the right path is not what most people take. I see so many triathletes, in their quest to become faster swimmers, make every mistake they can make, all the while, believing that they're doing what's required to become faster. They are on a long, inevitable march toward disappointment (and slow swim splits).If you have been frustrated by your improvement in the water, the key to getting on the right track is multifaceted. It is probably obvious that making technical corrections to your position and stroke is key, something that's difficult to do on your own. Nothing beats having an experienced coach providing individualized and immediate feedback and using tools such as video to provide detailed analysis. That's not a realistic plan for most folks on a daily basis, but having these resources is the absolute key to improvement so work them into your training, even if only occasionally.Many of us use to-do lists in our daily lives, but how many have a stop-doing list? Stop-doing lists are just as critical as to-do lists for success (in life and in swimming). Here are my recommendations for your swimming stop-doing list.1. Stop doing what you've been doing! If you're happy with the way you swim now, you should ignore this advice. But if you want to get faster and haven't been able to do so up to this point, what makes you think that doing more of what you've been doing will work? Before you read the next item, pause for a moment and think about this. Really think about your commitment to improvement. If you aren't willing to adhere to this piece of advice, there's no need to read further.2. Stop caring what other people think! Here's some important feedback for you as you slip into the pool for training on your own: none of those strangers at the pool is watching you, nor do they care about how fast or slow you are. What if you swim in a masters or group workout environment? Your lane-mates are working on their own strokes and if they're paying attention to anyone, it's the fast folks over in lane 1. Give up your silly pride. Drop a lane so that you can focus on your stroke and not just on keeping up. Ask your coach "dumb" questions. Ask for specific help. Give yourself permission to go slowly as you learn to go faster.3. Stop swimming 3-4 times a week and striving for big yardage! The single most frustrating question I hear from athletes when coaching group swim workouts is, "how many yards was that?" I always reply (sometimes even out loud), "Why is this important?" It's not. As you learn the correct technique, it takes a lot of effort and energy to make changes, especially at first. It can be physically and mentally exhausting. You might only be able to hold the correct technique for a relatively short period of time. So you may be able to train correctly for 1,000 yards but then your stroke breaks down and reverts to the old way. Why would you keep swimming at that point? In a 3,000 yard workout, you just swam a 2:1 ratio of incorrect to correct, you just heavily reinforced the wrong technique and the ratio gets worse, the more yards you rack up. Are you really expecting improvement? Instead, swim shorter workouts with more frequency, 5 to 6 times a week. Some workouts might only be 20 minutes if that's as long as you can go without fatiguing when you swim the right way. Yes, it's a pain in the butt to get to the pool for a 20 minute swim. But you're committed to getting faster, right?4. Stop "shopping" coaches for swimming advice! This is one of the most common inhibitors to getting faster in the water that I come across. As soon as an athlete tells me they tried to improve under this one coach and then they switched to another coach because they weren't improving under the first coach (and so on and so on), I know that I won't be able to help them either. What is the one thing that's common to all of the coaches you've failed to improve under? It's you. Improving takes patience. Imagine someone who wanted to become a concert violinist. They work with one teacher for six months (and practice for an hour, three to four times a week, not always focusing on the precise technique they've been taught). Then they switch teachers and work with someone new, who probably has a slightly different approach for the next six months. After three or five or ten years of this, do you think they'll have achieved their goal of becoming a concert violinist? Me either. Pick a coach you trust and stick with him or her, form a partnership. And, p.s., there are plenty of fine coaches out there, some even have celebrity-like status on social media, but picking out tips or workouts from a cafeteria of coaches online or in person to build your improvement "plan" isn't going to make you faster.5. Stop expecting immediate results! If your coach could give you a pill that would make you a faster swimmer, you can be assured that he or she would. (It would be pretty expensive, but we'd be more than happy to sell it to you.) There is no overnight fix, improvement takes time, sometimes measured in years. If you don't see improvement from week to week or even month to month, that doesn't mean you're not improving. In fact, it's very likely that you'll get slower before you get faster. (See item 2 for how to deal with this.) When I made a major change in my stroke a few years ago, going from the outward-sweep catch and s-curve pull that I'd been taught in my youth to today's high-elbow catch and straight pull stroke, I got slower, a lot slower. I could barely swim anything other than catchup stroke and I lost about 15-20 seconds per 100. I went from leading my lane to barely being able to hang onto the back of the next lane down. But I stuck with it and now I swim faster on less energy and with reduced injury risk. That's a big win, but it took months and months (and I was already a pretty skilled swimmer). Be patient!6. Stop thinking toys are the key to improvement! There are better and better tools available for swimmers these days, but most swimmers (and triathletes in particular) don't understand how to use them effectively. If you have poor body position that's improved (even marginally) by a pull buoy, you're generally training yourself to have poor body position by using the buoy. If you have poor pull pattern and you swim with paddles to get stronger, you're training yourself to be strong along the wrong pattern (and, likely putting yourself at increased risk of a shoulder injury). Skip the toys and tools altogether unless you're specifically instructed by your coach to use them. And when you do use them, make sure you understand the "why", not just the "how."Now (the offseason) is the right time to be working on your stroke. Remember that it may take months (or even years) to dial in your new, faster, more-efficient, safer stroke. The pressure of going fast on race day is generally antithetical to improvement, give yourself as much runway as you can. Put the right effort in once and avoid a lifetime of frustration. It starts with your stop-doing list. Get started today.Coach Dave Sheanin approaches coaching from a holistic perspective. Adult age-group triathletes typically have substantial demands in their lives outside of training and racing. Looking at any individual component of an athlete's training (or life) is a data point, but it rarely tells the full story. He makes it a priority to understand what's going on in an athlete's life beyond triathlon in order to build a plan that is smart, fits their lifestyle, and builds toward appropriate goals.
Here's an opportunity to apply some high school math: the shortest distance between two points is a straight line. How does this relate to triathlon? Well, a lot, especially during the swim leg.Many of us spend countless hours swimming laps in the pool during the winter months, focusing on technique, volume, or intensity. Swimming in a straight line in the pool is relatively straightforward - follow the black line beneath the clear water to the end, then turn around and repeat. However, this doesn't adequately prepare us for navigating the more complex open water environment.
Here's an opportunity to apply some high school math: the shortest distance between two points is a straight line. How does this relate to triathlon? Well, a lot, especially during the swim leg.
Many of us spend countless hours swimming laps in the pool during the winter months, focusing on technique, volume, or intensity. Swimming in a straight line in the pool is relatively straightforward - follow the black line beneath the clear water to the end, then turn around and repeat. However, this doesn't adequately prepare us for navigating the more complex open water environment.
We all have stories about swimming off course or witnessing other athletes doing the same. At a 70.3 distance race a couple of seasons ago, the swim was a simple out-and-back along a buoy line. It was the perfect opportunity to swim a true 1.2 miles. I exited the water in the lead pack with two other competitors and settled into a nice draft in second position. The swimmer ahead of me was undoubtedly faster, but his poor navigation skills caused him to veer off course. By the time we reached the turnaround point, he had deviated so much that the drafting advantage became irrelevant. The other competitor and I opted to swim straight to the turn buoy and back to the beach, leaving the early leader behind. Checking the results later, I discovered he reached T1 about 90 seconds after me. Here was someone who would outswim me in a pool, now having to chase me down on the bike.
So, what can you do now to prepare for the challenges of open water, especially if you can't practice in open water during the winter? Here are some drills and techniques to integrate into your pool swims:
1. **Practice Sighting**: There are two ways to sight - practice both. Remember to continue breathing to the side whenever possible. Lift your head until your goggles are out of the water without taking your whole head out, focusing on the end of the lane. In choppy water, you may need to lift your head completely out.
2. **Check for Stroke Imbalances**: Push off down the center of your lane with your eyes closed. Swim until you reach the far end of the pool or bump into a lane line. Repeat this a few times to identify any stroke imbalances that pull you off course.
3. **Practice Buoy Turns**: Practice u-turns within your lane by turning around at the flags instead of the wall. If possible, practice 90-degree turns in a pool without lane lines.
4. **Swim in Traffic**: Swim with 3 or 4 friends in your lane, rotating positions each time you push off. This simulates swimming in a crowded race.
5. **Drafting**: Swim right on the feet of the swimmer in front of you to practice drafting. You can also swim leapfrog style with multiple friends, taking turns leading for short distances.
6. **Wetsuit Practice**: Consider swimming in your wetsuit during regular pool workouts to get accustomed to its feel and buoyancy.
Integrating these open water skills into your off-season pool swims will give you an advantage come race day. Fast swim splits in triathlon are the result of both speed and good navigation. Don't wait until your first race of the season to practice these skills.
As race day approaches, even seasoned athletes can be plagued by nervousness and self-doubt. Suddenly, positive thoughts can turn negative, and concerns about preparation start to surface. This shift in mindset, from confidence to insecurity, is a common experience among competitors. Questions like "How do I improve my speed and endurance?" may give way to anxieties like "What if I panic in the water? How do I handle it?" This fear of open water swimming, especially for novice or weaker swimmers, is a significant challenge in triathlon. Drawing from my experience as both a pool and open water swimmer, I aim to offer some practical tips for overcoming these fears.
As race day approaches, even seasoned athletes can be plagued by nervousness and self-doubt. Suddenly, positive thoughts can turn negative, and concerns about preparation start to surface. This shift in mindset, from confidence to insecurity, is a common experience among competitors. Questions like "How do I improve my speed and endurance?" may give way to anxieties like "What if I panic in the water? How do I handle it?" This fear of open water swimming, especially for novice or weaker swimmers, is a significant challenge in triathlon. Drawing from my experience as both a pool and open water swimmer, I aim to offer some practical tips for overcoming these fears.
Open water swimming, often in deep, murky waters, can be intimidating, particularly for those unaccustomed to it. I first encountered the panic associated with open water swimming during the London Triathlon in 2000. Despite being a strong pool swimmer, my father experienced insecurities and doubts as he faced the open river water. The overwhelming sight of the swim course and the unexpected challenges posed by the environment triggered a wave of panic. He grappled with negative thoughts and fears, from the cold and exhaustion to the unfamiliar sensations of buoyancy and visibility. These external factors compounded to create a profound sense of dread and anxiety. However, with strategies to calm himself and regain composure, he persevered and completed the swim.
As someone who grew up swimming competitively in pools, I also felt the unease of transitioning to open water. The unfamiliar environment, with its murky depths and unpredictable conditions, stirred unexpected fears. This experience has stayed with me, prompting me to reflect on the psychological aspects of open water swimming.
It's essential to recognize that even the most confident athletes can experience bouts of negativity and anxiety, particularly in high-pressure situations. Training the mind to cope with these challenges is just as crucial as physical preparation. Here are some strategies to help manage open water swim fears:
1. **Regular Swim Training:** Consistent swim training builds confidence and ensures you're physically capable of completing the race distance.
2. **Open Water Practice:** Familiarize yourself with open water swimming by practicing in similar environments before race day.
3. **Be Prepared to Adapt:** Acknowledge and address your fears rather than ignoring them. Practice techniques like floating on your back or switching to breaststroke if needed.
4. **Start at the Back:** Position yourself away from the main pack during the swim start to reduce stress and avoid potential collisions.
5. **Practice with Others:** Simulate race conditions by swimming alongside friends in the pool, experiencing physical contact and adapting your stroke accordingly.
6. **Check Equipment:** Ensure your goggles are in good condition and bring spares to prevent last-minute equipment failures.
7. **Focus on Technique:** Concentrate on your stroke, breathing, and swimming in a straight line to minimize distractions and maintain calmness.
Remember, fear is often a product of overthinking and can be managed by focusing on the present moment. By preparing both physically and mentally, you can approach race day with confidence and resilience. Above all, embrace the experience and enjoy the journey towards achieving your goals.
In my first triathlon, I wallowed my way through an 800m swim in nearly 28 minutes – that was more than 3 minutes per 100! I tried freestyle, backstroke, breaststroke, and even the dead man float in order to get through that swim. I was so ambitious and competitive that I, of course, recognized I had to improve my swim if I wanted to be competitive in triathlon. So, I took it upon myself to improve through swim clinics, video analysis, and, most importantly, lap after lap of drill after drill. I've come a long way since that first race, and I now have the privilege of helping athletes advance their skills so they can compete at the level where they want to be!
In my first triathlon, I wallowed my way through an 800m swim in nearly 28 minutes – that was more than 3 minutes per 100! I tried freestyle, backstroke, breaststroke, and even the dead man float in order to get through that swim. I was so ambitious and competitive that I, of course, recognized I had to improve my swim if I wanted to be competitive in triathlon. So, I took it upon myself to improve through swim clinics, video analysis, and, most importantly, lap after lap of drill after drill. I've come a long way since that first race, and I now have the privilege of helping athletes advance their skills so they can compete at the level where they want to be!
In fact, no matter what level of triathlete you are, drills should be a healthy part of your routine. In any workout that I coach, I give at least one drill set in each workout. My recommendation to you is that you add in at least 300 to 500 yards of swim drills in EVERY workout you swim.
How do you know which drills to use? If your arms cross over your body underneath the water when you pull, then your drills would be different than if you are dropping your elbow during the catch phrase. Having a coach assess your swim stroke is an obvious helpful assist in determining where your deficiencies are, but if you don't have anyone available to look at your swim stroke, knowing these three things, and how they matter to your swim mechanics, will help you get started with determining which drills you should use.
#1: Body Position: Keeping your hips and legs up is crucial to moving through the water more efficiently. Step 1 is keeping your chin down so you are looking down at the bottom of the pool. Step 2 is kicking just enough to keep your hips, legs, and feet at the surface of the water.
#2: The Length of your Stroke Upon Entry: The entry of your stroke is what sets up your underwater portion of your stroke. Once your hand leaves the water during the finish of your swim stroke, your goal is to have a high over arm recovery and reach as far as you can, and have a lengthy stroke. The longer your stroke, means the fewer strokes you'll need to cover the distance when you are swimming across the pool, or when you are racing. Once again, getting your underwater stroke set up to be powerful and efficient is all about setting up the stroke with your long, proper entry.
#3: The Entry and Underwater Pull: Enter the water with your arm at about a 45-degree angle and set up your underwater stroke with a high elbow and your palm moving toward the back of the pool. You may think this is contradictory to the long stroke from above, but once you find the max length of your stroke, you can then back up your entry about 6 inches. This should allow your arm to enter the water at a 45-degree angle. Once you can do this, you are in a great position to have a strong, powerful swim stroke. Keeping your elbow high through the pull phase is hard, but you'll really see a difference in your swim stroke. The way I always think about the swim stroke is that your arm enters in the order of fingertips, hand, wrist, forearm, elbow; in that order and as one long paddle. Take that as your visual when you are thinking about your entry.
Following are several drills I've selected from Go Swim TV that you can use to help specific areas of your stroke. Each drill is noted with a weakness you can improve by practicing the drill.
____________________________________________
Great freestyle is a combination of multiple components, and these drills will give you an idea of where you may be lacking. For more advanced swimmers, these drills become much more effective if you use fins.
Use these two drills to learn how to line up your entry correctly:
One last video, with one drill, High Swinger, that I especially like from Dave Scott:
6. High Swinger Drill to lengthen the stroke:
https:/www.youtube.com/watch?v=GUULNJEdKU8
Over time, by using these drills, you should be able to correct and improve your swim stroke, and you know what that means a faster swim time on race day!
Race morning—the gun goes off and you are cruising through the water. You've got your pace and nothing is going to change that. Until you get into the herd at the turn buoy. You slow down a little to avoid the thrashing of the pack, change direction, and then find your legs sinking, despite your wetsuit, and feel a shift in energy from going forward to just staying on top of the water. You’re going slower—shouldn’t this be easier?
Race morning—the gun goes off and you are cruising through the water. You've got your pace and nothing is going to change that. Until you get into the herd at the turn buoy. You slow down a little to avoid the thrashing of the pack, change direction, and then find your legs sinking, despite your wetsuit, and feel a shift in energy from going forward to just staying on top of the water. You’re going slower—shouldn’t this be easier?
The inability to float without motion is not an uncommon problem. As a coach, I've seen in athletes with all abilities that it’s difficult to go slow and hold form without a pull buoy or fins. There is a tendency to get so focused on speed or endurance that we lose time and energy on just trying to stay in line, rather than moving forward and the easy swim becomes a regression in stroke efficiency.
My answer to this issue is this: go be-a-dead-guy.
Seriously, next time you’re at a less than crowded pool, with a lane to yourself or a spot that you don’t hamper anyone else’s progress, go float. Relax and just BE in the water. See if you can float on your stomach without sculling. Try floating on your back without kicking. Hold your legs up with your core and not your movement. Get a quick breath with only minimal movement. Five minutes understanding how your body just is in the water can really enlighten you to what you’re missing when you’re moving. I also believe this helps with a personal comfort level in the water by taking the time to understand how your particular body works within the water. When you’ve managed to do the float and feel comfortable, take on the “dead missile.”
Push off the wall in a tight streamline and glide out as far as you can without kicking. Let your body rise to the top and work your way to being able to hold a float in streamline without any speed. I also like athletes to do a snail’s race. See how long it can take, with perfect form, to get down the pool. Best stroke and most time wins. These non-movement drills are especially helpful when you travel, as hotel pools are normally small and too warm to train in. These floats allow you to keep your feel on the water when you are without a decent facility.
The physics behind this are rather simple, and it’s important to take the time and figure it out during practice. You will get caught behind a slower swimmer in a race or meshed up in a pack going around a buoy. When that happens in a run, you don’t give up good form to go slower while you work your way around your competitors because you’ve practiced the slow steady run and learned how to be “on your feet” (luckily everyday life helps in that regard). You may also encounter water temperatures being over the legal wetsuit limit and you will still need to race. By knowing how your body works in the water in a static state, you’ll be more in control of YOU and able to battle the uncontrolled factors that come with racing or training.
Want to buy some speed? How much can you get for about $14? The answer: more than you might think.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.
Want to buy some speed? How much can you get for about $14? The answer: more than you might think.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.
Pull buoys are a great tool in the swim cabinet for beginning and advanced swimmers alike. These floating training devices can be used in a variety of formats and functions to both aid and advance a swimmer's ability. For simplicity's sake, I'm going to concentrate on its use in the freestyle stroke, as it is the most common.
Pull buoys are a great tool in the swim cabinet for beginning and advanced swimmers alike. These floating training devices can be used in a variety of formats and functions to both aid and advance a swimmer's ability. For simplicity's sake, I'm going to concentrate on its use in the freestyle stroke, as it is the most common.
**Pull Buoy Selection:** When choosing to purchase a pull buoy, I would recommend any of the soft foam, formed versions over the two cylinders and a rope type. If using equipment available at the local pool, there is not an option of the soft foam formed buoy, make sure that the rope is adjusted so the buoy nestles comfortably against the legs but does not move or wiggle as one strokes down the pool.
**Basic Function:** The basic function of the pull buoy is to allow the legs to float without kicking, thus letting the swimmer focus entirely on their arm strokes. The buoy should be positioned as high as is comfortable between the legs, and the swimmer should not attempt to kick. Kicking with a pull buoy in place often leads to a habit of kicking from the knees so that the buoy remains in place. If it is found that the legs are dragging with the buoy in place, recheck the head and torso position and see if the problem can be corrected through rebalancing.
**Avoiding Dependency:** Beginning swimmers, especially triathletes who race with buoyant wetsuits, can become too dependent on the buoy to keep their body position, often posing "I don't kick during a race, I don't need to in my workouts". Using the buoy should really only ever take up 30% of the workout at the most; swimming should take the majority of the time and distance, while kicking, pulling, and drills should generally be in the minority. A good body position without aids is the foundation for a fast and efficient swim, but using those aids can help the body learn what that position feels like.
**Concentration on Stroke and Rotation:** Swimming with the buoy allows the swimmer to concentrate on their arm stroke and rotation. With the extra buoyancy, a swimmer now has extra energy to focus on the catch, pull through, and finish of the arm stroke. Because the feet are now still, the body rotation becomes dependent entirely on core strength and can show inefficiencies in the swimmer's form. Be sure that the rotation occurs around the spine like an axis and the feet don't waggle side to side behind the body like a shark's tail. Keep the core engaged and work to be on the edge of your body as you pull through.
**Adding Difficulty:** To add a different layer of difficulty, add a band to the ankles. A band keeps all movement of the legs to a minimum and truly drives home the core stabilization needed to keep the body up and moving forward. Once that proves too easy, bring a hand towel and wrap it around the band, letting the excess flow behind. The extra drag will require more power to keep moving and build strength in the arms and core.
**Variations in Positioning:** Another drill to do with the pull buoy is to switch its position. Place the buoy between the knees or ankles to create a different feel and balance to work with. These can be done with or without a band, but using a band with the buoy at the ankles is actually making it easier.
A pull buoy is an excellent tool to help any level of swimmer improve their technique and power. When used correctly and regularly, the buoy can build core strength, stroke consciousness, and an appreciation for a consistent kick, leading to a stronger and faster swim.
*Leigh Dodd is a USAT Level I Coach with D3 Multisport and the University of Colorado Triathlon Team, a triathlete of eight seasons with National Championship experience and a swimmer for over two decades.*
I have been swimming since I was little but have not participated in coached adult swimming sessions until college. While I knew that my technique was decent I could not figure out why I was relatively slow in the water. So I asked the coach on the deck and he said to me: "You need to move your arms faster". Oh, all right, I said. When I tried to move my arms faster, however, my arms started to burn and my form fell apart, both of which forced me to slow down.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.
I have been swimming since I was little but have not participated in coached adult swimming sessions until college. While I knew that my technique was decent I could not figure out why I was relatively slow in the water. So I asked the coach on the deck and he said to me: "You need to move your arms faster". Oh, all right, I said. When I tried to move my arms faster, however, my arms started to burn and my form fell apart, both of which forced me to slow down.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 (1st gear), 25 at 400 yard pace (2nd gear), 25 at 200 yard pace (3rd gear) and 25 at 100 yard pace (4th 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. See photo to left.
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.
If someone asked you, “What is your swimming base interval?” Would you know how to answer? Knowing your “base” interval is the number one most important key if you want to improve your swimming whether it’s on your own or with a Master’s group. It’s much like running in the sense that you have to have tempo, fartlek, easy and long runs all pegged off a particular pace or heart rate. If you had no idea what your 5(k) race pace was, how difficult would it be to set an appropriate training program to improve your time?
If someone asked you, “What is your swimming base interval?” Would you know how to answer? Knowing your “base” interval is the number one most important key if you want to improve your swimming whether it’s on your own or with a Master’s group.
It’s much like running in the sense that you have to have tempo, fartlek, easy and long runs all pegged off a particular pace or heart rate. If you had no idea what your 5(k) race pace was, how difficult would it be to set an appropriate training program to improve your time?
In swimming, “base” is the interval you can hold comfortably at a 70% effort for the duration of your swim. You need to be able to swim at least 20 minutes to find your base. Once "base" is determined all other pacing can be derived from your "base".
How to find your “base”: Warm up at least 400: Rest 10” between each: 100 swim, 100 drill (heads up polo swim and one arm swim drill with other arm in lead like superman), 100 kick on side one arm lead superman, 100 sw.
Then, 4 x 25: 5 strokes hard off the wall no breath getting the heart rate up. Finish the rest of the 25 as a relaxed swim with regular breathing pattern, R-20″.
Main Set: 1 x 500 at Threshold-pace which is 85 to 90% (GET YOUR TIME!). Then take this total time, for example 9:40. Divide it by 5 (breaking it into time per 100 = 1:55). 1:55 is your BASE!
Next try swimming 5 x 100 on 1:55. If you come into the wall with only 3 to 5” rest before you have to go again this is the perfect “base”. If you can’t make this set of 500 then I would add 5” to your "base" making it 2:00/100 yds. A Master’s Group Workout is written according to base. A set might look like this below:
300 easy warm up. 5 x 100 on B (means swim 5 x 100 and leave on the 1:55) 5 x 100 on B+5 (means add 5” to your base and leave each 100 on 2:00) 5 x 100 on B-5 (means subtract 5 seconds and sprint but leave on the 1:50)
Terms, abbreviations and drills that you need to know:WU: Warm upCD: Cool down‘ = minutes“ = secondsMS = Main SetRPE = rate of perceived exertion
Terms, abbreviations and drills that you need to know: WU: Warm up CD: Cool down‘ = minutes“ = seconds MS = Main Set RPE = rate of perceived exertion RI = rest interval MOP = Middle of the Pack FOP = Front of the Pack Core 1-6 (use this link - click on Core 1-6 Category)
Workout Types: Recovery: So easy you feel guilty for going that easy. Aerobic Endurance: The ability to maintain a higher speed for a longer period of time while still doing it aerobically. Usually, this would be a run in Heart Rate Zone 2. Steady State: an even paced aerobic workout, for example, a Zone 2 ride for 3 hours could be described as "Steady State" Tempo: Not easy enough to be 100% aerobic and certainly going so hard that you feel as though you are racing a hard 10k. LT = Lactate Threshold: The point in a workout where aerobic respiration (metabolism) begins to be replaced by anaerobic respiration signified by an increase in lactic acid. Also known as 'anaerobic threshold'. Training near LT improves the body’s ability to process lactate while also teaching the muscles to conserve glycogen and glucose fuel sources. It also helps you become more resistant to fatigue. The result of this type of training is an increase in your speed at and near LT. VO2: The non-scientific definition follows: Training at VO2max increases the amount of oxygen your body can use. Obviously, the more oxygen you can use, the faster you can run, bike or swim. Additionally, VO2max training can increase the efficiency and improve your form. Since VO2max workouts are much faster than normal training, they force you to run more efficiently and with better form. Training at VO2max also increases leg muscle strength and power, which improves your economy. BT: 'Breakthrough' Workout - an important workout that is intended to cause a significant, positive, adaptive response. Brick: Doing one workout immediately after another. Simulates race day. This could be a swim / bike, swim /run, or bike/run. TT: Time Trial - your best effort over the given time or distance.
Swim Workout Definitions: Pull Buoy (PB): A swim aid that you put between your legs to help you maintain a neutral body position while concentrating on your pull rather than trying to remember everything at once. Kickboard: A buoyant board used to keep the upper body of a swimmer afloat while allowing free movement of the legs, used chiefly to improve kicking technique or develop leg strength and endurance. Paddles: A hand paddle is a device worn by swimmers during training. It consists of a plastic plate worn over the swimmer's palm and attached over the back of the swimmer's hand with elastic cords. The plate is often perforated with a pattern of holes. ... Paddles are often used with pull buoys to build up arm strength. PBB: paddles/buoy/band Pads: Paddles Swim Band: A rubber band (you can use an old tire tub for this) that goes around your ankles and helps as an aide to help produce muscular endurance and a strength component. DPS: distance per stroke OWS: Open water swim T-Pace / Base Pace: Swim test time / the number of 100 you swam. If you swam 20:00 for 1,000 yards, then your T-Pace would equal 20:00/10 for a T-Pace of 2:00 per 100 Base/BI: The base interval is the interval you use for all send-offs’ ie: . For 100's on +10, the 1:40 lane’s sendoff is 1:50, which is the base interval, 1:40, plus 10 seconds. The correct base interval will allow you to do 6 to 10 X 100 freestyle (about 10 to 12 minutes of swimming) on that interval at 80% of maximum heart rate with a couple of seconds rest per 100. Negative Split: Negative Split means that the second half of the distance is swum/run/biked at a faster pace than the first halfLoosen (Swim) - just means easy - 'loosen up', whether it be easy free, back, breast. Descending: Swim each repetition faster than the previous. ( some don’t know this- really) Build: Building is different from Descending in that the swimmer's goal is to increase speed within the single swim distance(s). Sculling: Moving your hand back and forth in the water, at your hips, your shoulder or over your head to keep your body balanced in the water while providing some propulsion. More specifically, this means to gently propel yourself through the water by moving your hands close to and just under your hips, using the figure-eight pattern. Basically, just easily push yourself through the water on your back. IM: Individual Medley - Fly, back, breast, free. Choice: Any kicking style: free, back, breast or fly. FTD/FDD: Finger Tip Drag Drill - With each arm recovery, drag your fingertips through the water close to your body. This helps you really rotate your torso to get your elbow high enough to keep your fingertips in the water. SAD: Single Arm Drill - Push off the wall with both arms extended in front of you with your hands touching, one on top of the other. Rotate to your side so that you are lying on your left side with your left arm in front on you. Now, swim down the pool, using only your right arm - once you get to the other end, try the same thing, this time lying on your right side and swimming with your left arm only. Keep a strong kick going and focus on the pull portion of the stroke. CUD: Catch Up Drill - Push off the wall with both arms extended in front of you touching each other. Start with the right arm and take a full stroke, coming to rest in the forward position, before the left arm starts its pull. Repeat this all the way to the other side of the pool. Keep a strong kick going and focus on the pull portion of the stroke. CFD: Closed Fist Drill - You will be swimming freestyle with your hands closed in a fist. This should get you to have a better 'feel' for the water. Unless noted otherwise, this is usually done by swimming with your hands closed in a fist for 4 strokes and then open your hands for 4 strokes, alternating until you get to the other end. 'Finish': As you start to finish your stroke, think about brushing your thumb low on your thigh - toward your knee - so think about the extension of the triceps - that same exact tricep exercise you may have done in the weight room. Kick (Regular): Regular kickboard kick or kick on back with hands over head, fingers locked. Right Side Kick: Kick on your right side, with right shoulder pointed to the skyHead: Relaxed, underwater, look at the side of the pool. Advanced it to look at the bottom, but be sure to maintain vertical shoulders when on your side: shoulders perpendicular to bottom of the pool.Arms: Left arm extended, right hand rests on left thigh.Toes: Toes pointed, ankles relaxed. Keep width of kick within “tube” created by your body: relatively narrow.Breath: Take a small sculling motion with right hand and roll head easily to breathe. Exhale slowly and smoothly.Notes: 1. Keep shoulders perpendicular to pool bottom. “Point belly to the side of the pool.” 2. Relatively narrow kick. 3. Smooth breath by rolling your head up to the sky. Left Side Kick: -Just the opposite of above with the Right Side Kick Stomach Kick: Push off the wall with hands by your side, pressing head and chest into water, helping the legs come up. Kick steady for the length of the pool, rotating your body to the side to get a breath when needed. Six Kick Change: Start with Right Side Kick. 6 kicks, then pull and roll over to Left Side Kick. 6 kicks left side, roll, repeat Six/Three: Start with Right Side Kick. 6 kicks, then pull three arms strokes, ending up on your left side. Kick 6 kicks on your left side, then take 3 arm pulls to rotate over to your right side. Repeat. Swim Golf: Add up your 50 yd/m time and the # of strokes for the 50 yd/m – for example: 50 seconds and 50 strokes for a 50 yard swim would give you a golf sore of 100
Bike Workout Definitions RPM: Revolutions Per Minute or ‘cadence’ ILT : Isolated Leg Training: lets us isolate one leg at a time to find the skip in your pedal stroke. As we get more efficient the skips get less common and the pedal stroke gets smoother and the cyclist is able to apply more force to the pedal stroke OLDS: One Leg Drills or ILT (above) Big Gear: Riding at a cadence of 50-60 RPMs in order to generate power for sustained climbs, riding into the wind or anything with resistance. Spin Ups: Pushing your cadence to well over 100 RPMS, usually between 110-120. Max Spin Ups: Spinning as fast as you can for a few seconds. You may build to 130, 150 or even 170 RPMs. *More on Power Terms - please see our Power Training Terminology article.
Run Workout Definitions Kenyan and 'Pretty' Running: Lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands. Strides: aka 'pick-ups' - Short repeats at a 5K pace (not a sprint!) with a nice easy recovery in-between. Shake out run: Super easy run to keep blood flowing and increase blood capillary development. Don't at that 'guilty pace' typically. Heart Rate Zones:
My thoughts on racing the Boulder Peak Triathlon:First, I’ll discuss the newbie to slightly experienced racer. Towards the bottom are my thoughts on how the experienced racer should approach this race.Swimtake out the first 500m (first turn at BPT) very easy – think long/strong on your stroke, just feel smooth – once you turn that corner sight on the last buoy and swim steady to that one. Don’t be out of breath, just feel as though you can go a little faster, but don’t back off that really hard effort and just go ‘hard’. Start to back off the last 200m and ease into the end of the swim.
My thoughts on racing the Boulder Peak Triathlon:
First, I’ll discuss the newbie to slightly experienced racer. Towards the bottom are my thoughts on how the experienced racer should approach this race.
Swim take out the first 500m (first turn at BPT) very easy – think long/strong on your stroke, just feel smooth – once you turn that corner sight on the last buoy and swim steady to that one. Don’t be out of breath, just feel as though you can go a little faster, but don’t back off that really hard effort and just go ‘hard’. Start to back off the last 200m and ease into the end of the swim.
Bike start out in a gear you can maintain at 90 RPMS, remember you have a hill at the start, right out of the gate, best to sit on this hill and spin up it. The first 8 miles of this race are uphill – so you can waste a lot of energy trying to go fast. You won’t be able to go that fast unless you have a super tailwind – but this early in the morning, the wind is usually from the West right where you are going. From mile 36, you make the turn onto Lee Hill, and you can feel the grade turn up just slightly. Keep your head and stay steady here – no need to kill it – you still have Olde Stage to climb and the race hasn’t even begun yet. Once you go past the Lee Hill Trailhead, the road grade picks up a bit more and you make the hard right turn around the corner and there she is: Olde Stage. I like to take this hill in 4 sections: 1. From the bottom (mile marker on the right) to the turn-off for Lee Hill. Stay seated here – you can stand if you need to loosen your back, but for the most part, sit and spin. 2. The next section of this climb is from Lee Hill to the sand barrel up on the right. Continue to spin, stand if you have to, but don’t give away any heartbeats. 3. The next section is from the sand barrel to the crest. Get over the crest and you really have made it. Once you make this, you go down into the dip, gain some speed, and try to really get going up the next section, it will be much easier. 4. This last section is really a sustained grade, not too hard, just annoying. If you have a good cadence, are back in your seat and really using your leverage, this will be a lot easier.
Once you crest this part, the hardest part of the day is over – so enjoy the downhill and be careful. There is a sharp right at the bottom of Olde Stage and once the road flattens out, there is another sharp left that will take you onto Left Hand Canyon. Down the canyon you go, river grade the whole way, stay aero, and use the downhill, it’s to your advantage. At the end of Left Hand, you will turn left onto US36 – watch for traffic here, it’s a dangerous intersection. After you turn left, go up and over the hill, and you descend until you hit Nelson. Now you have the fastest 4 miles of the race – just put your head down and let it rip. After 4 miles you turn right onto 63rd – watch the corner, and you hit two little rollers. Get back on your seat and spin up these. Don’t get caught grinding, you will be giving away seconds per mile on your run if you do grind. You stay on 63rd and roll along, up and down, nothing too hard, just spin up the hills, don’t grind. Once you hit the Diagonal – you have a few more miles to go. Stay aero, and cut through the wind like a knife through butter. You will ‘probably’ have a headwind – so stay down on the bars and spin. Once you hit Jay Road you turn right, and then another quick right, onto 51st - and back to the Res. Stay aero, keep spinning, and don’t grind going up the last hill that will take you down the Res. Once you hit the gate at the Res, ready yourself for transition. If you leave your shoes on the bike, then this is the time to start taking your feet out of the shoes. Slow down as you approach the dismount like (if you go over it without dismounting your bike, you will be disqualified!) – run your bike to your transition and change into your running shoes/hat. Yep, you need a hat, there is no shade on the run, and the sun will be hot!
Run The first mile of the run is essentially uphill, so go easy out of T2 – grab some water, slow down, and get your HR down – ease into the run. You want to run the 2nd half faster, so pick up the pace ever so slightly, check your splits/effort the first two miles, and if you feel comfortable then pick up the pace. Mile 1-2 is flat and then downhill and then uphill to Mile 2. Mile 2-3 is flat to an uphill, downhill, uphill, and then flat to a slight grade uphill. Once you hit mile 3.1, at the halfway mark, it’s time to GO! The race is really downhill from here. You can go fast back to Mile 4, only one hill, faster to mile 5, only one uphill, and then fly from 5 – to the finish, it’s ALL downhill! Let it fly just like you were running a 5k. If you paced the race right, here is where you can make up a lot of ground and just go by people like they are standing still. Run – It’s only a short period of time so push for all you are worth.
Experienced Racer and how to race BPT:
Swim flat out TT speed – maintain, form, but swim upper steady effort, back off last 200m, and ease into the end of the swim.
Bike start out in a gear you can maintain at 90 RPMS, warm-up for at least 5 miles at a steady effort, and once you feel your breathing is more regulated you can start to push the pace a bit. Ride steady to moderate hard until 15 miles and then after 15 miles, you can drop the hammer. This should be about 85-90% of LT effort - hard but not so hard your legs are getting fried or that you can’t run.
Run Easy out of T2 – grab some water, slow down, and get your HR down – ease into the run. You want to run the 2nd half faster so pick up the pace ever so slightly, check your splits/effort the first two miles, and if you feel comfortable then pick up the pace. At the halfway mark, time to GO! Let it fly just like you were running a 5k. If you paced the race right, here is where you can make up a lot of ground and just go by people like they are standing still. It’s only a short period of time so push for all you are worth.
Q: I train 5-6 days a week for triathlon and consider myself well trained. I am experiencing increased soreness; how much protein does an endurance athlete need?A: As we head into pre-season training, the question arises: how much protein does the endurance athlete need? How much protein do I need if I want to stay lean and not get "bulky"? When considering protein needs, it is based on the individual, volume of training, and type of training. With that being said, when in an endurance state of training, you actually need more protein than that of a typical "strength training" athlete. Let's explore why...Are you doing "2 a day" training sessions? How many days off are you taking in a week? How's your sleep? How are you fueling before a brick workout? You need to recover from multiple hours of training, right? Not just 3-4 times a week in the gym. Think of it this way: every foot strike, revolution on the bike, stroke in the pool is a repetition; you're contracting the muscle, doing multiple repetitions over a longer period of time. Think about how many repetitions you do on a 5-mile run, 2500-meter pool workout, it’s a lot! Much more than a person curling a few weights in the gym for 45 minutes!The other question that may arise is the uncertainty that women might get "bulky" from protein – completely untrue. First off, getting "bulky" depends on the mode of training (heavy weights at a low rep range with 48-72 hours of rest). Secondly, a female doesn't have the level of hormones (testosterone) to get "bulky"; hence, this leads to a female having to work even harder at keeping lean mass (lean mass is our calorie-burning furnace allowing us to train). This would indicate a need for slightly higher ratios of protein as well. Ultimately, they are likely to get firmer and stronger.Consider a 170 lb athlete training 12-15 hours a week, needing to consume about 4000 calories. Even on the low end, taking in 20% of calories from protein would yield 800 calories or 200 grams of protein. That’s about 33 grams spread out over 6 meals. In the end, recovery is increased, less soreness, an increase in metabolism, and greater glycogen retention because of repair.Everyone is different, and there is not a "one-size-fits-all" formula that fits every person and athlete. Get educated and work on formulating a personal meal plan that fits your energy and recovery needs before, during, and after training to optimize your results!
Q: I train 5-6 days a week for triathlon and consider myself well trained. I am experiencing increased soreness; how much protein does an endurance athlete need?
A: As we head into pre-season training, the question arises: how much protein does the endurance athlete need? How much protein do I need if I want to stay lean and not get "bulky"? When considering protein needs, it is based on the individual, volume of training, and type of training. With that being said, when in an endurance state of training, you actually need more protein than that of a typical "strength training" athlete. Let's explore why...
Are you doing "2 a day" training sessions? How many days off are you taking in a week? How's your sleep? How are you fueling before a brick workout? You need to recover from multiple hours of training, right? Not just 3-4 times a week in the gym. Think of it this way: every foot strike, revolution on the bike, stroke in the pool is a repetition; you're contracting the muscle, doing multiple repetitions over a longer period of time. Think about how many repetitions you do on a 5-mile run, 2500-meter pool workout, it’s a lot! Much more than a person curling a few weights in the gym for 45 minutes!
The other question that may arise is the uncertainty that women might get "bulky" from protein – completely untrue. First off, getting "bulky" depends on the mode of training (heavy weights at a low rep range with 48-72 hours of rest). Secondly, a female doesn't have the level of hormones (testosterone) to get "bulky"; hence, this leads to a female having to work even harder at keeping lean mass (lean mass is our calorie-burning furnace allowing us to train). This would indicate a need for slightly higher ratios of protein as well. Ultimately, they are likely to get firmer and stronger.
Consider a 170 lb athlete training 12-15 hours a week, needing to consume about 4000 calories. Even on the low end, taking in 20% of calories from protein would yield 800 calories or 200 grams of protein. That’s about 33 grams spread out over 6 meals. In the end, recovery is increased, less soreness, an increase in metabolism, and greater glycogen retention because of repair.
Everyone is different, and there is not a "one-size-fits-all" formula that fits every person and athlete. Get educated and work on formulating a personal meal plan that fits your energy and recovery needs before, during, and after training to optimize your results!
Off-season and early base training is an excellent time to mix things up a bit with your training while focusing on proper form/technique and muscular endurance. One of my favorite run sessions to do this time of year is a strength-based session with varied patterns of movement.
Off-season and early base training is an excellent time to mix things up a bit with your training while focusing on proper form/technique and muscular endurance. One of my favorite run sessions to do this time of year is a strength-based session with varied patterns of movement.
**Hill Mixer**
**Total duration:** 45-60 minutes
1. **Activation exercises to engage muscle groups:** Perform 6-8 total reps of knee hugs, lateral lunges, backward lunge w/twist, body squats, etc.
2. **Warm-up:** Begin with 15 minutes of easy jogging, gradually building pace to the top of zone 2 heart rate/RPE 3-5. Follow with 4 sets of 20-second strides to elevate heart rate, interspersed with light stretching.
3. **Main set:** Perform 3-5 sets of 3-minute continuous circuits on a short hill (20 meters) with a modest incline. Effort on these bouts should be MODERATE/RPE 4-7. Take a 90-second recovery interval by walking around, shaking out the legs, and doing light stretching. Grass or dirt trails are ideal. For each consecutive 3-minute round, start with the next movement. Focus on quick feet, being "springy," and maintaining good posture. Keep hips & torso square with the lateral movements!
- Bound up/easy jog down - Run backwards up/easy jog down - Lateral shuffle with left leg leading up/easy jog down - Lateral shuffle with right leg leading up/easy jog down - Run up/easy jog down
4. **Cool down:** Conclude with easy jogging for the remainder of the time.
Coach Brad says, "Happy Training!" He knows that getting to the next level in triathlon is often a matter of knowing when to push limits and when to pull back. A breakthrough can also be as simple as working on your mindset, fueling your success with sound mental strategies! He has coached a wide variety of athletes over the past 10 years, and I can tell you this: while there's no substitute for consistent training and proper nutrition, a strong fitness base is just one part of the equation!
