I do all my running at night, because it is too hot during the day. I hope to get out cycling more during the day. I want to think of somewhere to which I can cycle, because I would prefer doing that to cycling around aimlessly. Do you cycle anywhere, or just go around in a loop? Tell me at the Triathlon Forums.
Janet Wilson recently wrote an article entitled Keys To Improve Your Triathlon Swim Stroke:
Swimming is the hardest of the three triathlon disciplines to master for most of the triathletes I coach. Probably the biggest reason is that swimming is the most “technique dependent” of the disciplines.
If you just jump in a pool and start flailing around you not only won’t improve, but you may actually “groove” a bad stroke and make it even harder to train yourself correct form. Regular swim stroke analysis is critical if you are going to groove a good, consistent freestyle stroke.
Here are 5 keys I use to evaluate the swim stroke of the triathletes I coach:
1. Hand entry - If your head is at 12 o’clock, your hands should enter the pool at 1 and 11. This helps prevent “cross over” which basically makes you swim like a snake back and forth through the water. You lose a lot of energy constantly trying to keep going straight. This also prevents over-rotation of the shoulder and hips which can also bleed power from your stroke.
2. Hand glide position - This is where you start your pull. You want to make sure you hand reaches to the pool wall and glides for a moment at head depth before you start your pull. This lets you get every last bit of forward momentum before starting your pull and lets you get some “glide time” for a second or two on each stroke - that way you are fresh when you get out of the water.
3. Kick - You want your kick to be efficient and you need to conserve energy here for the upcoming bike and run. Your legs should be straight behind your body with no bend at the hip - not stiff, but also not too loose. Your kick should start at your hips. I like to pretend that I am wearing flippers while kicking.
4. Level in water - You want your head, shoulders, hips and legs to be in line and at the same level under the water. Watch to make sure your hips and legs don’t sink below the level of your arms, head and torso.
5. Hand exiting the water - Make sure your hands exit the water at the bottom of the hip - not at waist. This will give you an extra boost at the end of your stroke and again get the most forward momentum off of each stroke. I notice that students start pulling their hand out early when they start to get tired.
A lot of time it is better to see this in action to really get a picture of it in your head. I have posted some video of me illustrating each of the 5 triathlon swimming keys at my website (I call it the 3-minute swim class). That is a good way to study the keys.
You can use these same 5 keys to evaluate your own stroke as you swim. Try swimming a few warm-up laps at the beginning of each triathlon swimming workout focusing on just one key at a time. If you have a friend who can help you videotape your stroke you can also evaluate your stroke that way - it is really helpful to see yourself swim and you’ll see big improvements if you make stroke analysis a part of your swim training.
Triathlon Coach Janet Wilson is a USAT certified triathlon coach and ACE certified personal trainer. Janet is an accomplished and nationally-ranked amateur triathlete and she coaches triathletes of all skill levels, from a triathlon beginner to Hawaii Ironman qualifiers. To learn more about triathlon training, swim tips, coaching programs or just great tips on how to stay in shape visit her website at http://www.coach-janet.com
Janet Wilson recently wrote an article with 7 triathlon training tips:
If you are a beginner or just getting started in triathlon, here are 7 more tips on how to train smart for triathlon:
1. Try the distance – Do a “practice event” at your own pace a week or two before the event. You will learn a lot that will help you during your race. Think about things like:
- Pacing (for example, what pace do I need to do the swim in so the bike and run are doable?)
- Practice your transition strategy.
- How will you feel after riding and then transitioning to the run?
- Can you do the entire swim without resting? (most pool swims will let you rest at the wall but get out of the way of other competitors)2. Do some “brick” workouts – Practice switching from the bike to the run by following up a long bike with a short run every once in a while. Yes it’s uncomfortable. But you can teach the body to adjust and it can get more comfortable (well, at least everything hurts the same.)
3. Don’t do too much the week before the event. A well-rested body performs the best. Don’t push through a tough workout the week of your first race. If you feel you need more workouts before your first event then skip this one and sign up for one next month.
4. Don’t let a hilly or challenging course be a surprise. Train on similar terrain.
5. Know the course. How do you enter and exit the transition area (swim to bike and bike to swim - sometimes they happen in different places)? Where are the turn-arounds? If you know what to expect the day will be a lot easier. Also know the rules - the USAT website has them posted.
6. Don’t try anything new on race day. No new breakfast or new triathlon shorts. Use your race suit in your training - especially during your practice event. Use nutrition choices that you know you can eat and equipment you are used to.
7. Check the bike carefully before the race. Especially look for the following:
– Tire pressure
- Check brakes for rubbing
- Make sure the handle bars, profile bars and seat are all on tight
- Check that the bike is shifting correctly - put the bike in the gear you will want to start out in (do you start by climbing a hill - if so you need the bike in an easy gear). That way you’ll be ready when you grab the bike.Hopefully these triathlon training tips will help you get ready for your next race. For more triathlon training tips check out my web site.
Triathlon Coach Janet Wilson is a USAT certified triathlon coach and ACE certified personal trainer. Janet is an accomplished and nationally-ranked amateur triathlete and she coaches triathletes of all skill levels, from a triathlon beginner to Hawaii Ironman qualifiers. To learn more about triathlon training, swim tips, coaching programs or just great tips on how to stay in shape visit her website at http://www.coach-janet.com
Janet Wilson recently wrote an article with 6 swim tips for your first triathlon:
Are you a triathlon beginner intimidated by the swim? Don’t feel bad - most beginners find the swim the toughest of the three disciplines. Here are 6 swimming tips to help you perform well during the swim at your first triathlon or to improve your swim time as you advance.
1. Swim technique. The more time you work on your technique, the more efficient your stroke and the less energy you will use during your swim. You can find 5 key techniques on the triathlon swim tips page on my site. You can also seek out help from a masters swim program. Sometimes even places that teach kids how to swim will also help adults who want to swim competitively. One of the best self-taught programs I’ve seen is from the “Tri Swim Coach” Kevin Koskella.
2. Repetition is the key to becoming a strong swimmer. The only way to improve your swimming is to keep doing it. If you are doing a race with an open water swim you should definitely add some practice open water swims to your training plan - you especially need to practice “sighting” in the water (swimming straight to a location). The good news is that swimming is a low-impact way to build your cardiovascular system.
3. Swimming with a group can keep you motivated. A group can keep you challenged to improve. A coached group is also a good place to start. A coach can give you feedback about your form or technique.
4. Upper body strength will help your swimming. As you develop your weight training program, don’t forget to work on upper body and core strength. This will definitely help your swimming.
5. What to wear during triathlon swimming. A snug fitting swimsuit - some people wear bike shorts - is best. This makes sure it doesn’t catch water during the swim. For lake swims, if the water temperature is 78 degrees or below you can wear a wetsuit. Most people will wear one if they have the option because a wetsuit helps add to your buoyancy in the water and keeps you warm. If you don’t have a wetsuit you need to get used to swimming in cold water.
6. How far do I have to swim to do my first triathlon? This is probably the number one question I get from beginners. It’s obviously a good idea to be able to swim at least the race distance (usually 500 meters in a sprint race) before you do your first triathlon. However, if your race has a pool swim don’t be worried if you’re not sure you’ll be able to swim without stopping - most pool swims allow you to hold onto the wall at the end of the pool to rest (just remember to keep your feet off the bottom of the pool - check with the race director before your race).
Triathlon Coach Janet Wilson is a USAT certified triathlon coach and ACE certified personal trainer. Janet is an accomplished and nationally-ranked amateur triathlete and she coaches triathletes of all skill levels, from a triathlon beginner to Hawaii Ironman qualifiers. To learn more about triathlon training, swim tips, coaching programs or just great tips on how to stay in shape visit her website at http://www.coach-janet.com
Dom Clacy recently reviewed the Dambuster Triathlon:
It was the day I had been waiting for…further that, the day I had been training for. The winter base and months of following training would all amount to this race, the Dambuster.
The Dambuster Triathlon, one of pacesetter events finest would be my first Olympic distance event. Not only that, it would be the qualifier for the world championships later this year in Hamburg Germany. How badly did I want to qualify? Badly enough to have already written the date in my diary and ensured that there would be nothing going on in the two weeks before the event so I could progress through my taper without any disruption!
Set in some of Leicestershires most spectacular scenery with the centre point being a Dammed lake in Rutland I would never have even dreamed of the gruelling challenge that lay before me.
Upon arriving at Rutland Water on the Friday (22nd) me and my dad, who I must add always travels with me to all my events, set up camp near to the lake before heading off the check out the course. We had already driven the famed ‘Rutland Ripple’ on the way in, a punishing set of up hill drags that seemed keep repeating themselves just when you thought they were over! My dad of course, always keeping a sensible head reminded me that “For every up, there is always a down!”, a comment that would stick with me when edging up those hills the next day. The swim was a diamond like route, 1500m around 5 buoys, fantastic! There is nothing worse for me than a straight out and back swim, it just looks so far! Onto transition to find that I actually had me own named area of transition set apart with a little sticker, I would have felt like a professional had the same not been done for everybody else. Still a great touch, well done pacesetter! The run route would take me and all the other potential qualifiers around the lake and out to the dam where an interval type sprint out and back across the dam twice before heading back to the start would make up the 10km. With everything planned out it was back to the tent for some sought after grub!
A typical campsite, with groups of men/women all staying together would typically be expected to be noisy through most of the night. One of the things I absolutely love about triathletes that would seem peculiar to anyone not accustomed to the sport is that we all need our sleep, and we know it! Half past ten and the campsite was dead to the world, not even a whisper! Fair enough really when the first wave of swimmers was off at 06:40! In fact even if you weren’t in the first wave, you still had to be in transition for 06:00, that mean getting up at 5:00 for me for an early breakfast!
Oats and bananas, thats what I have found works best for me over the last year or so. Still feeling full after a mountain of pasta the night before I had to keep breakfast reasonably light. I decided to get into my trisuit early, why not be prepared? I`m the kind of person who needs to have everything planned, probably due to the fact that I have to live my life by timetables in order to fit all the training in for 3 sports. As well as this I have a girlfriend, Rachael, probably the most understanding person in my life, who always stands by me with my sport but I would hate to take more time than necessary away from her. Hence all the timetables;to ensure I am getting everything done at times when it doesn’t affect anything or anyone else, this normally means the mornings! After racking up I applied the baby oil and got into my wetsuit. It was 0630 so I headed down to the water.
The mass start for the swim was brutal, I didn’t want to start at the front because I didn’t deem myself quick enough, there were 90 of us in the 18-24 category and I was in the middle of the pack. After a few kicks taken and a few handed out I found a bit of space and swam parallel to another guy, who I kept track of because I recognized his Orca wetsuit. I find normally when I swim I pass the time by counting my strokes per length, in open water there are no lengths…the swim seemed to go on forever! 26minutes to be exact, 4 minutes over my pool time. I couldn’t believe it, to qualify I needed to be in the top 4, I was 50th out the water!
After a reasonably quick transition jumped onto my bike and begin to pedal….there was a problem, I was spinning more than a washing machine….my chain was off. What are the chances, the most important race of the year and my chain fell off! After solving the problem I knew I had to make up alot of time, it was a case of just putting your head down and pedalling. After 6 or so miles we hit the Rutland Ripple, I say we because it was almost like a queue of traffic up the hills. This was where I could make up my time, I was used to hills, I train on hills and so I decided to stay in the saddle and spin up the hills. It hurt, the expression on my face in the photos says that, but I managed to overtake a fair few cyclists until that is, on the second hill, half way up my chain came off again….I cannot state the words that came out my mouth! But it had happened, so I jumped off, flicked it back on and continued with the struggle!
On the hour I had completed 22.5miles and so coming back into transition I had a fairly fast time of 1hr 12mins for 26.6miles. My legs felt good and I had pulled back a number of places. Now I was onto the run, I ran off the bike quickly, with my dad running parallel shouting advice. The run was mainly track but also a little cross country. The backdrop of the lake was great if you wanted to take your mind off the run. I decided to run the first 2km under 20min 5k pace. I wanted to get under 40mins for the run so badly, I originally opted for 36mins. I can run a 17min 5km and so though 36mins for 10km would work. Straight away I knew that was out of the question. Still I stuck with my plan for 2km and then cooled after a little for the next 4km. Running out and back across the dam meant I could see the opposition heading back the opposite direction. They were fast, some wearing GB tri-suit-what was I trying to do? Qualify against these guys…still anything was possible. I tried to run the last 4km hard but I was already too far behind. I finished the run in 40mins 30secs. Not fast enough but still a personal best over 10km.
I ended up 17th in my age group and so didn’t qualify for the Worlds. Disappointed…yes but coming back from 50th to 17th is something I am personally proud of. I have the Wakefield triathlon in a couple of weeks, a last change to qualify. Although this will be the national age group championships as well and so the race will be by no means easy. I just hope that since there are 8 qualifying places per age group I will stand a better chance of getting a place!
Janet Wilson wrote an article with 7 tips for triathlon beginners:
As a beginner to triathlon, you probably have a lot of questions. The best advice I have for a beginner’s first triathlon is to take it easy and to have a good time - it’s not brain surgery and should be fun.
Here are seven tips for the triathlon beginner:
1. For beginners, triathlon training should be targeted to a shorter distance race - almost always a sprint triathlon. Sometimes you can even find a beginner triathlon advertised in your area. Today races fill up pretty quick, so pick a race and sign up now (this will also give you a goal race to keep you committed).
2. Come up with a triathlon training plan. There are some great beginner triathlon training plans available on the web.
3. Triathlon beginners usually need to work on their swimming. So the next step is to find a pool where you can train. If you can find one with a swim coach or masters swimming program that is ideal. Otherwise, try to get a more experienced triathlete or certified triathlon coach to help. You’ll find several additional swimming tips here on my site.
4. Beginner triathlon training mileage should be reasonable. You will be tempted to over train at the beginning, especially if you are already a strong athlete. Try to resist the temptation. Triathlon beginners should work on their weakest event the most, and just make sure they can finish the other events. You can build speed after you finish your first race.
5. Practice your transitions, but don’t go overboard. A beginner triathlon bike leg transition is especially good to practice by doing a few “brick” workouts - where you complete a bike workout and then go for a run before you cool down. But take it easy. Just make sure you have all your triathlon gear ready and that you know how you plan to get it on and off in the transition area. That is plenty of preparation for your first triathlon.
6. Listen to pre-race instructions carefully and ask questions if you have them. Everyone was a triathlon beginner once, so don’t be embarrassed to ask questions. It seems like almost every triathlon has some slightly different setup, so even professionals have to ask questions about things like where to rack a bike, how to get from the swim area to the bikes, where the bike dismount area is and other details. If you have questions, ask.
7. Relax and enjoy your first triathlon. Don’t forget to have fun during the intensity of the race. Take pride in the fact that you reached your goal. If you have any challenges (the most common are mechanical problems on the bike) just remember that this is your first race. Remind yourself that you are just “learning the ropes” - don’t add performance pressure until you have first proven to yourself that you can do it.
If you follow these seven tips you’ll have a great first triathlon - and be on your way to going from a “beginner triathlete” to a “competitive” one.
http://www.coach-janet.com Triathlon Coach Janet Wilson is a USAT certified triathlon coach and ACE certified personal trainer. Janet is an accomplished and nationally-ranked amateur triathlete and she coaches triathletes of all skill levels, from a triathlon beginner to Hawaii Ironman qualifiers. To learn more about triathlon training, swim tips, coaching programs or just great tips on how to stay in shape visit her website at http://www.coach-janet.com
I hope to do some races for charity and such this summer as well as future seasons. You have probably heard about various marathons for various causes. Most probably involve only running, rather than an entire triathlon. However, triathletes have more endurance than most. Consider using that endurance to participate in some of these races that raise money and awareness about certain causes, such as poverty and illnesses.
If you have participated in any such races, or if you know of any coming up, please tell us in the Triathlon Forums.
I found a local park that has an outdoor pool and has tennis courts. The pool hasn’t opened for the season yet, but it probably will soon. I’ll likely need a new pool pass from the town, but I can probably get one cheap. In addition to my triathlon training, I can get some good exercise by playing tennis.
Kevin Koskella recently wrote an article about how to structure your swim training plan:
There are generally two types of people who seek out swim help for their triathlon swim (and become Tri Swim Coach subscribers!):
A) Novice. This person hardly swims. They have not done a race yet or have done one but floundered. They may sink when trying to kick on their side. Or they may not be able to swim at all!
B) Advanced Beginner/Intermediate: This person has done a few races but feels like they don’t “get” the swim portion. They feel like they don’t have the endurance and feel wiped out after a long swim.
Both A & B types should spend some time on the basic drills: kicking on your side and shark fin drill. These will help to improve your balance in the water, which ALL of us, as humans, need to work on.
However, A-types should spend more time on these basic drills. Keep practicing until you feel more balanced in the water. Use Zoomers fins at first. Take a whole month to master these drills if you have to before moving on to more advanced drills and swimming sets.
B-types should move on to more advanced drills after working on the basics for a week or two. The focus should shift to Fist drill and Fingertip Drag to further improve stroke technique. At this point you can start mixing in some swimming.
Here’s a general sample training program for each type:
A-Type Triathlete (Novice)
14-week training plan for next race.Weeks 1-2: Side kicking and shark fin drills (no swimming!)
Weeks 3-4: Practice the more advanced drills with some swimming mixed in (75% drills, 25% swimming)
Weeks 5-6: Drills combined with swimming (50% drills, 50% swimming), while building yardage slowly.
Weeks 7-10: Work on building up yardage, and on some interval training (75% swimming, 25% drills)
Weeks 11-12: Continue to build yardage, and work on intervals (80% swimming, 20% drills)
Weeks 13-14: Taper. Back off intensity and yardage (80% swimming, 20% drills)B-Type Triathlete (Advanced Beginner/Intermediate)
12-week training plan for next race.Weeks 1-2: Start with basic balance drills and move to more advanced drills, slowly adding in swim strokes (80% drills, 20% swimming)
Weeks 3-6: Build yardage. (75% swimming, 20% drills)
Weeks 7-10: Peak training. Keep building your yardage, and lowering your intervals. (90% swimming, 10% drills)
Weeks 11-12: Taper. Back off yardage and intervals. Focus on technique. (90% swimming, 10% drills)Keep in mind, never sacrifice technique for speed! If you feel your stroke is slipping or if you are not ready to advance to the next level, keep hammering the drills! There is no hurry!
The above are very generalized training plans. You will have to be the judge and adjust accordingly for your level and your goals.
The upcoming interactive log product will help organize your plan further, but you can start now with the plans and drills in the Complete Guide.
Happy training!
About the Author: Kevin operates the website Tri Swim Coach, a resource for beginning through intermediate level triathletes looking for help with swimming. The site features a free email newsletter offering tips and articles on triathlon swimming. Kevin has also written an electronic book titled “The Complete Guide to Triathlon Swimming” which is sold on his website in downloadable form.
Kevin Koskella recently wrote an article, entitled “Do You Hate Swimming?” Here it is:
Overwhelmingly, when I talk to triathletes and aspiring triathletes, I hear a similar theme when it comes to their view on swimming. It usually goes something like this:
“I could to a triathlon, if it weren’t for the swim!”
or
“My training is going well- except for my swimming- I’m just not getting any better!”
or
“I love doing triathlons, but I hate the swimming part!”
If you’ve thought or said anything like the quotes above, the first thing you need to do is change your attitude!
Admittedly, swimming is the most difficult part of triathlon in terms of technique and learning curve. It takes a lot of practice and drill work to get from beginner to competent open water swimmer.
Most triathletes just want to work out hard and see the results in their race. Swimming starts to be looked at as a thorn in their side because it is much more complicated than just putting out more effort or adding distance.
In order to succeed in swimming, and to fully enjoy the sport of triathlon, you must let go of these negative thoughts! There is no room for holding on to the beliefs that will hold you back.
If you continually say that you “hate” swimming, you will dread going to the pool, and you will show up to your race with all kinds of uncertainty- and your chances of success will be slim!
On the other hand, if you can train yourself to actually enjoy the swim, success will be yours!
Try these tips to turn yourself around and get the most out of your triathlon:
1. If you’re using the word “hate” around swimming, drop it! Hate is a powerful word, and the more you say it, the more your brain will prevent you from being successful in the water, and it will make it pretty tough to ever enjoy the process!
2. It’s not a destination! It’s a journey! Yes, it’s a cheesy, sometimes overused expression. But keep it in mind with swimming. You will grow as an athlete and as a person while you spend time doing your drills and improving your stroke.
3. Set reasonable goals and reward yourself. Don’t think that because your race requires you to swim 1 kilometer, you have to do that distance on your first workout. Instead, set attainable goals for each swim workout (or each week of your training). The first few weeks it may be just working on one drill until it feels comfortable. Later, you may need to add 100 yards to each workout. Make sure that you recognize your accomplishments, even the ones that seems small!
4. Realize that you are not a “bad swimmer”. Nor do you “suck at swimming”. You are a good swimmer that just has not realized your potential yet! Do all the right things and in time, you will see massive improvements.
The physical part of training is easy. This is why many triathletes get tripped up in the swim- it goes far beyond cranking out hard workouts to improve.
Improve your mental outlook and the way you look at the swim, and you will be amazed at the progress you make- and the FUN you will have along the way!
Kevin operates the website http://www.TriSwimCoach.com, a resource for beginning through intermediate level triathletes looking for help with swimming. The site features a free email newsletter offering tips and articles on triathlon swimming. Kevin has also written an electronic book titled “The Complete Guide to Triathlon Swimming” which is sold on his website in downloadable form.