Tagged: open water swimming

This will get you super fit for triathlon season 2014

One simple idea for training in the off season, guaranteed to get you in shape and work your entire body.

Let’s go!

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3 Key Open Water Sighting Tips for Triathletes

Sighting is a seemingly small element of a long open water swim. However, when not performed well, poor sighting carries a significant cost. Watch the following video to see how much extra distance the highlighted swimmers go:

I coached at our team’s final open water practice of the season last weekend. It was a great session, with a lot of good, hard swimming done. However, in general the team’s sighting was poor. I watched them snake through the straight out-and-back course. I was secretly (and sadistically?) pleased as it made the workout longer but I recognize the need to correct their technique for race day.

My swimmers (and maybe you too?) have two key elements to correct:

1. Poor sighting technique

Poor form is tiring and inefficient.

  • One of the most common faults is lifting your head too long which expends energy and causes your feet to drop.
  • Not sighting within the rhythm of your stroke will cause a pause in momentum and break your cadence. Stop-start swimming is no fun.
  • Finally, don’t lift your head to sight just for the sake of it, lift and scan for your landmarks. Use it to make sure you are on course, or don’t sight, just swim normally. If you are swimming parallel to shore, there will be minimal use to lift your head up and to the front.

2. Not sighting regularly enough

  • The swimmers tended to sight too late, only to discover they had veered off track. It’s a trade-off (energy and rhythm) but sighting more frequently would have prevented them from swimming the extra yards.
Keep your head low while sighting in the open water!

Keep your head low while sighting in the open water!

 

Key tips for Open Water Sighting

  • Sighting Tip 1: scan the course pre-race for landmarks that are bigger and more obvious than the buoys, e.g. telecoms masts, distinctive buildings, boats (as long as they are not moving!), etc.Even though my fellow Coach’s guns are HUGE, it was tough to see them from the water. Swimmers had to work hard to spot him. At Coney Island beach on Saturday, rather than using Coach as the marker in the water, it would have been far easier and more effective to sight using one of the huge buildings behind him on the beach.
  • Sighting Tip 2: Incorporate sighting into the rhythm of your stroke. Lift your head only enough to spot your landmark and throw your head into the breath and next stroke.
  • Sighting Tip 3: Sight regularly, but not too often. It all depends on how ‘straight’ a swimmer you are and how much you trust yourself.  Somewhere between 3 and 12 strokes is the norm. Experiment in training to find what works best for you and your internal compass.

Review the Swim Smooth video above that clearly shows how far you can go off course if your sighting is off. Be sure to practice a little before your next race(s). You get no points for swimming extra distance!

Keri-Anne-Payne-open-water-swim-Beijing-2008_1127785 Olympic Open Water, A Seminal Event About To Occur openwaterswimmingnews

Keri-Anne Payne’s crocodile eyes – head barely out of the water

Photo credits: Flying Cloud & http://www.openwaterswimming.com/

First Out of the Water

I love this photo, from Ola Vista Photography on flickr.

open water swim triathlon first out of the water ola vista photography flickr

The photo is called “ITU San Diego Pro Men”.

I love how it captures the first athlete out of the water, with his competitors close behind, chasing him down. What a rush!

Do you finish the swim in first place?

Workout of the Week (WOW!): Start fast, and just keep trucking

Goal: Less warm-up in today’s session to get us used to not always having a proper warm-up before starting a race. In particular, less fast work to get us primed for the main set.

In practice, we should work on replicating imperfect conditions so we are ready to handle anything on race day. Something always goes wrong!

Start fast in the swim and keep going to the end!

Desert Truck Head On, from Cold Cut’s flickr

Warm up: 2 x (100 free /75 back /100 drill /25 kick)

Main set: The main set itself is short and fast work at the front to replicate the initial speed of the swim start, before settling into longer swims. Get used to the initial burst and being able to maintain race pace. If you can do it in a crowded lane, all the better!

4 x 50 Fast: for time
50 easy
4 x 100 Fast: for time. Try to double your time for the 50s, but not slower.
50 easy
2 x 200 Negative split each 200, and number 2 to be faster than number 1 overall.
50 easy
400 Race pace
50 easy

Cool down: 200 easy swim, 100 back, 100 kick

Total: 2,800

How did it go?
Were you able to maintain good speed throughout?

31 Easy Tips to Sporting Excellence #27: Race-day training

I am a firm believer in efficiency and effectiveness in training. I don’t have the time, energy or attention span to plough away for mile after mile racking up insane training volumes. Sign me up for those things that allow me to achieve more in less time and have fun while doing so!

“31 Easy Tips to Sporting Excellence” is a series of those tips that will kick your performance to the next level, without any inordinate expenditure of time or money. How are you going to reach your goals?

Today is #27: Race-day training

Prepare for race day with race-specific training eg open water swimming for triathletes

The triathlon season is long and there are many miles to be covered on the road to race day. Along the way do not neglect your race-specific training. What are the things that will save you minutes on race day and help you outperform your expectations?

Adapt your training to the course you plan on conquering. Get plenty of open water training done and be sure to note if the swim is in a lake or sea which can offer very different conditions on race day. Is the bike/run course hilly? Make sure you are training on hills otherwise the effort on race day will surprise you.

Open water swimming is far different and more chaotic than pool swimming. Be sure to tackle the currents, waves, lack of visibility of open water swimming. Work on your sighting so you do not end up swimming extra distance!

Brick workouts should be incorporated into your training. Swim and then bike, bike and then run. Help your muscles adapt to the changeover.

Nutrition is another element you can practice. What will your pre-race breakfast be? What snacks and fluids will you take during the race (be it in transition or on the bike)? Experiment with various foods and brands. You will like the taste of some and your body will reject others – make sure you find which ones before you ruin your race! Find out when and what quantity you should consume in and around your race – that is equally important. Nutrition can make a big difference.

Get your nutrition right for triathlon race day

Equipment is another variable that can make a difference. While a $10,000 carbon bike will help your cycling time, not all of us can afford that investment. Plus you’re doing it to push yourself anyway, right?! With so much equipment there are lots of choices and a lot of margin for error. What socks are comfortable and do not give you blisters? Do you have a pair of goggles that fit well and are comfortable? Are they tinted in case of sunny conditions and do you have a spare pair in case one breaks? Do you have a comfortable cap for the run and tri shorts? What sunglasses will you wear? These are all smaller items that will not make you faster, but knowing them will determine your comfort level and minimize stress in race week and on the day itself.

Practice your transitions – knowing your routine and making it second nature will be the difference between a 45 second transition and a 3 minute one, which in turn could be the difference between hitting your goal time or missing it. Practice what works for you in terms of order of events, whether to eat or not, do you put on socks for the bike, do you dry off with a towel or air dry? etc, etc.

Learn to fix a flat – Murphy’s Law will dictate that you will NEVER get a flat in training but halfway through the bike leg, BOTH your tyres will pop! Be prepared. Don’t end up sitting by the side of the road waiting for bike support to arrive!

Preparing the smaller, seemingly less significant items will give you the mental confidence to race hard. Free your brain from stress and focus on racing hard and fast!

What tips would you add to the list?

“31 Easy Tips” thus far:
#1: Drink Water First Thing in the Morning
#2: 
Write Down Your Goals (Now!)
#3:
 Ask an Expert
#4: 
Start Stretching
#5: Track your progress towards your Goals
#6: Take a Cold Shower
#7: 
Incorporate Drills into your Workouts
#8: 
Superfoods for Superperformance
#9: Get Some Rest
#10: Cross train
#11: 
Reward Yourself
#12: Don’t Breathe in the Pool
#13: 
Take a Bath
#14: Do Squat!
#15: Get Yourself a Mentor
#16: 
Do Yoga
#17: Be on Time
#18: Leave Your Bucket of Troubles at the Door
#19: Stay Healthy!
#20: Do LESS Freestyle
#21: Grind it Out on the Foam Roller
#22: Engage Your Core
#23: Don’t Break the Bank!
#24:
 
Be Persistent and Patient (Like Skyscraper Builders)
#25: Kick!
#26: Sprint!

31 Easy Tips to Sporting Excellence: #20 Do LESS Freestyle

How is the “31 Easy Tips…” series treating you? I hope it is helping. Implement one or two things from the list (don’t try to do too much) over the course of a few weeks and track your progress.

Today’s tip is #20: Do LESS Freestyle

Phelps is a world class in breaststroke as well as his traditional fly and free, which helps his all-round game

Yes, you read that correctly – do LESS freestyle!

Most triathletes swim freestyle and only freestyle, given that it is the fastest stroke. Fair enough.

However, experimenting with the other three strokes will benefit your swimming in a number of ways:

  • Give your freestyle-specific joints and muscles a break and avoid overuse injuries
  • Make your swim practices more interesting
  • Develop your non-freestyle muscles (e.g. strengthen your legs doing breaststroke)
  • Give you options in a race should you need to switch strokes – take a breather, fix your goggles, etc.
  • Up the intensity in the pool by adding butterfly
  • Give you confidence in your overall swimming ability by mastering the ‘other’ strokes
  • Maybe counter-intuitively, a strong kick can help with sighting in open water as you can use it to get your head out of the water and maintain forward progress

Try adding a mix of the different strokes in the warm up and warm down, and go from there. Your freestyle muscles will thank you!

Previous tips in the 31 Easy Tips series include:

#1: Drink Water First Thing in the Morning
#2: Write Down Your Goals (Now!)
#3: Ask an Expert
#4: Start Stretching
#5: Track your progress towards your Goals
#6: Take a Cold Shower
#7: Incorporate Drills into your Workouts
#8: Superfoods for Superperformance
#9: Get Some Rest
#10: Cross train
#11: Reward Yourself
#12: Don’t Breathe in the Pool
#13: Take a Bath
#14: Do Squat!
#15: Get Yourself a Mentor
#16: Do Yoga
#17: Be on Time
#18:  Leave Your Bucket of Troubles at the Door
#19: Stay Healthy!

Knock minutes off your swim time with minimal effort

Most people swim many, many more meters than they need to during the swim leg of a triathlon, adding minutes to their time in the process.

By working on your sighting while swim training, you can improve your swim time quickly and with minimal effort.

I wrote about it in the following article: Open Water Swimming Tip: Swim Straight Like the Pros

Be sure to practice your drills and bilateral breathing – preferably in open water conditions. In so doing, you should avoid results as seen in the following video from the guys at Swim Smooth. It highlights the perils of poor sighting.

Try practicing sighting and say goodbye to long, snaking swims where the end never comes, and say hello to fast, efficient swimming.

Try some of the following swim workouts, adding sighting as a key drill and reap the benefits of a swim time that is minutes faster!

 

Swimming for Triathletes: Bilateral Breathing

Bilateral breathing is often under-rated, but it is a key component of swimming for triathletes. It is fine to have a stronger side, but do incorporate bilateral breathing into your workouts for open water swimming.

open water swimming breathing tips for triathlon

Three reasons you should practice your bilateral breathing:

1) Balance your stroke

Just like writing, people naturally have a stronger side when it comes to swimming, and are biased towards breathing to that side. That is perfectly fine, and stick to your preferences when racing, but practice breathing to both sides when you’re training. This will balances out both sides of your stroke and ensure you are equally strong on both sides.

2) Race day skills

If you happen to be swimming beside someone who is super splashy you will want to breathe to the opposite if you don’t want to be swallowing water every breath. Being able to breathe bilaterally will allow you to switch sides and breathe towards calmer waters. You can also track your rivals while racing – there will be no hiding for them! Give yourself options.

3) Open water navigation

Bilateral breathing will allow you to sight to both sides and ensure you are swimming in a straight line. For example, if you are swimming parallel to the shore on your left, but you breathe only to the right, you will miss out on easy sighting. Practice breathing to both sides and reduce the number of times you need to lift your head to sight forwards.

How to add bilateral breathing to your swimming

Add bilateral breathing to your swimming gradually. Breathing every three strokes can be tough on the lungs so increase it gradually.

Start with breathing to the left for one length, then breathe to the right only for one length. This will get you used to your form when breathing to both sides while swimming.

Next, add some breathing to your weaker side every 5th stroke: breathe every two as normal, and then on the 5th breath take three strokes and breathe to your weaker side before switching back to your stronger side. When that becomes comfortable increase the number of times per length that you breathe bilaterally.

To increase your bilateral breathing further, add it every fourth length, then every 3rd, then every second length, until you can breathe bilaterally continuously during a long swim. Here is a great video on how to add bilateral breathing.

Breathing to your weaker side may throw your stroke off and feel weird at first but persevere, it will soon become second nature. You will be glad of this skill when you hit the open water and on race day.

Open Water Swimming Tip: Swim Straight Like the Pros

In open water swimming one of the many challenges is to swim straight and keep the distance you swim to a minimum.

You can beat much better swimmers than you by being clever and efficient with your open water swimming. If you snake through the swim and are constantly having to correct course, these tips may help you.

swimming straight in open water tips

1) Bi-lateral breathing

Most swimmers have a stronger side and that naturally leads to imbalances in the stroke. If you breathe to one side only it increases the likelihood of swimming off to one side (unless you sight regularly). Breathe to both sides to swim straighter. You can use markers to sight to both the left and right, and reduce your reliance on sighting to the front.

2) Practice in the open water

This is where the true test occurs, and the more you practice, the better you will become at open water swimming and in particular straight swimming.

3) Swim blind

When in the pool, close your eyes and see how straight you can swim. Try and get a feel for which arm or element of your stroke might be leading you astray. Practice and see how far you can get with your eyes closed and without hitting the lane ropes. Swim safely though.

4) Keep your stroke long and smooth

This will reduce any ‘jerking’ that may cause you to swim off course. The more strokes you take, the more likely your imbalances will reveal themselves.

5) Practice your sighting

The goal is to sight as little as possible, while keeping as straight as possible. Make your sighting technique as efficient as possible, and in rhythm with your stroke to reduce the energy it takes. Practice regularly in training. When you are sighting, look for tall, obvious landmarks that stick out bit jut the buoys which can be hard to spot. Pre-race, scout the course and see what landmarks are in line with the buoys. Work on spotting them rather than searching long and hard for the smaller buoys.

Open water swimming can be a tough skill to master, but there are many quick and easy tips to help you master it. Swimming straight in the open water is key, as it ensures you swim fewer metres and helps conserve your energy for the bike and run legs.

How to Master Your Fear of Open Water Swimming

I recently wrote a guest post for Beyond Transition (update 06/2013: now defunct apparently), a comprehensive website for all triathletes. The post is copied below.

It features tips on overcoming a fear of open water swimming. If you’re a beginner swimmer, this mental battle is often the toughest part of open water swimming. Developing open water swimming skills (both technical and mental) is vital for triathletes.

Dive in, it’s fun in the open waters!

Open water swimming tips to stay relaxed during a triathlon

Open water swim by IreneHammond (flickr)

6 tips for people who are scared of open water swimming

Swimming in the open water, be it a lake, river or sea, is very different to pool swimming. You’re in a strange environment with fewer comforts – no solid black line on the bottom to guide you, no lane ropes calming the water, no walls at which to rest, no shallow end where you can stand, a lack of visibility and any number of creatures to deal with.

When you add in the crowd of athletes, rough waters and waves crashing close to shore, it is understandable that people are intimidated by open water swimming.

However, it does not have to be so daunting. Here are some top tips to help get you over your doubts and through the swim.

1)    Safety First.
An obvious one perhaps, but taking common-sense precautions will help you minimize the danger – and your fears. Tell the lifeguard on duty your plans so they can look out for you. Always swim with others, especially in water with no lifeguards. Swim parallel to the shore – this will help guide you, and if you do get anxious you will have a shorter distance to shore for a breather. Maximize the safety, minimize your anxiety!

2)    Relax!
Have faith in your training. On race day remind yourself you’ve been here before in countless practices. If you’re scared of drowning, scan the many lifeguards, kayaks and boats supervising the swim. Don’t get frazzled by the pack – frustration only wastes energy. Prior to the swim start check out the layout of the course, identify the buoys, water conditions, the sun, etc. Have the proper equipment and be comfortable using it. Don’t let your brain run on overdrive – relax.

3)    Breathe…in AND out!
Holding your breath automatically increases your anxiety, as your body and brain will set off alarm bells about your lack of oxygen. Not only will steady and efficient breathing help you relax but it will fuel your muscles and help you perform better.

Make sure you are breathing out at a steady rate, and taking in enough breaths. You can breathe every two strokes, or breathe bilaterally every three strokes. Everyone has a stronger side to breathe to, but practice bilateral breathing for race day so you can sight to both sides, and avoid splashy competitors.

Be comfortable floating. If you do panic and can’t get your breath, just flip over on to your back and take some slow breaths. Swim on once you relax.

Control your breathing by focusing on blowing bubbles at a steady rate. This will ensure you breathe out regularly and will also take your mind off your anxieties.

4)    If you struggle to relax, distract your brain.
Count while breathing out (“1, 2, 3”). Count your strokes. Count your left arm for 50 strokes, your right arm for 50 strokes, etc. Focus on particular elements of your stroke you have been working on in the pool, e.g. hand entry, reach at the front, etc. Other tricks to distract your brain include building lists of your favorite songs, or places you want to visit. Just don’t lose total focus –make sure you are on course and on pace.

5)    Swim sensibly.
Ease in to the swim, start steady and increase the pace as you settle in. Ignore everyone else and swim your own race.

Avoid the hustle and bustle of the pack. Start at the back or to the sides of the pack. It may cost you some time, but you will be swimming in calmer waters. Focus on your breathing, stroke and relaxing. The chaos and churn will die down as the swimmers spread out.

Watch where you’re going, sight regularly in order to travel in a straight line and keep the swim as short as possible!

Take advantage of your fellow swimmers. They are not all out to kick you! Follow their bubbles, they can help guide you. Swimming alongside others can give you the comfort of a group, and you can take advantage of drafting, making the swim a little easier.

6)    Practice, Practice, Practice!
Just like on the bike, the more you practice open water swimming, the more comfortable you will become and the better you will swim. Do anything enough and it will become second nature! If you hate even the thought of open water swimming, then try and make it fun. Go to the beach with your family and include a training swim. There are lots of drills to help you in the open water, e.g. water polo swimming for sighting.

There is a lot to think about, but nothing to fear. Focus and relax and all will go swimmingly!