Triathletes and training the other strokes

Recently I was asked if triathletes should train the other strokes from time to time and my answer was YES!  Swimming is the most technical of the three sports in triathlon and requires the athlete to learn to be one with the water.  Often times you will hear coaches talking about "the feel" of the water and one way you can enhance this feel is by training the other strokes from time to time.  In case you don't know what those other strokes are they would be butterfly, backstroke and breastroke.  If you do those three strokes in order and then add the freestyle, you would then being doing an Individual Medley or IM for short.

Typically the best all round swimmer is usually the 400 IM champion at Nationals (yearly) World championships (every 2 years) and Olympics (every 4 years). Interesting note 400 IM in swimming is a combination of doing 4 different strokes the fasted and a IM distance triathlon is a combination of doing 3 different sports the fastest.  

Where to start? If you only know freestyle, then I suggest the next stroke you learn would be backstroke.

• Great for recovery swimming between sets stretching out the chest and shoulder muscles.
• Helps connect the core to the pull as your body rotates and shoulder shifts similar to freestyle
• Teaches the swimmer to kick with long legs and loose ankles
• In the open water sometimes 4-6 strokes on your back in a long swim will give your freestyle muscles just enough of a break to maintain a good solid pace when you roll back on your stomach.  Lastly, if you are swimming an ocean race and have to come thru surf to finish, you can roll on your back for a couple quick strokes to check the waves behind you and possibly catch a free ride into the beach.

If you are feeling good about your backstroke, then next up would be butterfly. 

• The pull pattern is similar to freestyle except now you are pulling with both arms at the same time and your body is moving through the water in an undulating motion like a dolphin instead of rotating from side to side.
• Great stroke for helping swimmers develop power when repeats are done in short increments like 4 strokes,  12 1/2 or 25 for advanced athletes that can hold form.
• Using the undulating motion of butterfly is great for dolphin dives at the beginning of a swim (beach start or shallow water) and exiting the water. 

Breastroke rounds out the other strokes.  A challenging stroke to teach as there are different ways to swim this stroke and swimmers knee, hip and ankle range of motion will determine the best kick.

• Great for loosening up the hips, knees and ankles.
• Because of the difference in the kicking motion, be careful when swimming breastroke and make sure you are warmed up before trying any harder kicking. 
• The arm pull on breastroke outsweep and insweep, is a great way to enhance feel for the water and really give the forearms a good workout.

A simple set you can do to incorporate the other strokes would be 3 rounds of

4 x 25 Stroke

1 x 200 Free

The first round the stroke is butterfly, round two backstroke and round 3 breastroke.  As you progress you can bump up to 6 or 8 x 25's before the 200.

Not only does training the other strokes help feel for the water, it gives the freestyle muscles a break which may help decrease potential injuries from overuse.  Plus, it is a great way to add variety to a work out and keep the heart rate elevated as changing strokes and muscles groups frequently will challenge any athlete.

Have fun with it and don't be afraid to try something new in the pool the next time you go for a swim.

Make it a great week,

Coach Eric

Bike Workout + Time Crunched = Tempo Time

Cruiser bike works good in snow with tires at about 10psi

I decided to stay with the cycling theme after last week as many people are having to ride indoors this time of year.  Multisport athletes are usually time crunched between the training and everything else that occupies there waking day.  So, when time is short, get some bang for your buck with some tempo work.  Tempo pace is what I like to call "comfortably hard".  You are working but it is something you could sustain if needed for close to 60 minutes.

Here is a great workout I like that takes about 60-65 minutes depending on how long you cool down.

Warm up 5 minutes easy spinning focussing on smooth pedal strokes

3 minutes alternating 

20 seconds single leg right

20 seconds single leg left

20 seconds spin up to 100+ Cadence

repeat 2 more times.

Main set

1 x 10 min Tempo (use first 3-4 minutes to build up to that then hold)

2 1/2 minute easy spin

2 x 8 minutes Tempo

2 minute easy spin between each

3 x 4 minutes Tempo

1 minute easy spin between

5-10 min cool

That works out to 38 minutes of tempo pace work during the session.  The goal is not to go harder on the shorter repeats, but just hold a good steady pace.  A progression from this after 3-4 weeks may have you going

Main set

1 x 15 min Tempo (use first 3-4 minutes to build up to that then hold)

3 minute easy spin

2 x 10 minutes Tempo

2 minute easy spin between each

3 x 5 minutes Tempo

1 minute easy spin between

The training benefits from tempo work on the bike as well as running and swimming will continue to teach the athlete how to properly pace themselves.  Learning to measure ones effort for a workout is critical to getting the most out of each session.  For example, some days 6:30 pace running may come at  an easy effort other days, it is a monumental effort.  Or cycling if using power you know some days cycling at or near FTP comes easier than other days.  So, learning to measure your perceived effort for that particular day is critical because that is all your body/mind may have for that particular training session and you have to accept that.  

Make it a great week of training,

Coach Eric

Triathletes and Group rides

As a triathlete, joining a group ride from time to time can have some great training benefits.  But, joining a larger group for the first time or a group you don't know can be a bit scary.  I came across an informative article today by Katya Meyers, professional triathlete and coach.  She points out 5 things that are just good common sense not only for triathletes joining a group, but anyone riding in the group to help keep things safe while getting a good workout.

Check out this link when you have a minute

benefits-of-group-rides-for-triathletes

In the meantime, keep having fun with your training, sticking to any resolutions for 2014 and as always, make it a great week.

Coach Eric

Swimming, keep it simple...do the work!

This morning at Masters swim practice, I had the swimmers do one of my favorite freestyle sets:

1 x 400

2 x 300

3 x 200

4 x 100

Quick math tells you that is 2000 and there is no hiding one's aerobic fitness level in a set of that length.  

The goal was to pick a base per 100 for an interval, stick with that and remain steady all the way through the set.  This makes them get realistic about what their aerobic swimming pace is because if you go out too fast at the beginning, there is usually a slow down as the set progresses.  

From a coaches view, a great time to make corrections to stroke biomechanics as the set progresses.  Easy to hold good form when fresh, but good form 1200-1400 into a set is even more important.  I can see who is good at pacing or who goes out too fast and fades.

A set of this length is a great reference set to use from time to time.  Maybe early in the season you can handle the set on a 1:30 per/100 base.  With some training, in 3-4 weeks you may try it again one of two ways: bring that down to a 1:25 base per 100 or keep the base at 1:30 per 100, but try to swim at a faster pace than the first time.  If you can achieve either of these, then chances are, your swimming fitness has improved.

Along with some longer endurance sets this time of the year, consider one workout every week or two that you devote more time to swimming the other strokes.  This will help your feel for the water, provide a great workout using muscles a bit differently and giving your freestyle muscles a little break.

Keep blowing bubbles and have a great week!

Coach Eric

Re-post... Stress + Rest = Progress

With the sun setting on 2013 this week, many people will be setting New Year's resolutions.  In the health and fitness industry, we see a huge surge at the gym.  Masters swim programs, running and cycling groups all see an increase in activity and workout participation.  So, I thought it would be a good time to share the post form earlier in the year as a reminder to keep the balance with your training.  This will hopefully allow you to stay healthy which leads to consistency in training which leads to you reaching your goals for the 2014 year.

One of my favorite authors, Matthew Kelly has a saying he calls “carefree timelessness”, such a simple yet powerful statement.  I drew the inspiration for this article on a training break as I spent the morning lazily wandering along a river taking pictures of my friends fly-fishing.  The landscape was stunning and as the morning progressed, large billowy clouds slowly formed on the mountaintops surrounding the valley.  The sound of the leaves rustling in the gentle breeze was both soothing and cooling and the thought of a nap crossed my mind on more than once occasion. 

From an athletic standpoint, we call this a recovery day or in some cases a recovery week.  It is just as important to schedule rest and recovery days, as it is the hard training days.  Rest is when the training adaptations occur and too much training without taking into account recovery, can lead to injury and burnout. Stress is the combination of workouts that challenge both your body and mind.  Rest comes in the form of easy training days or complete days off from exercise.  Progress is made when you have the optimum balance of stress and rest. This balance will be different for every individual.

When setting up a training plan for an athlete, balancing the stress and rest of training is a top priority.  First and foremost is the age of the athlete.  Let’s face it; we just don’t bounce back like we did when we were kids.  That said the adult athlete can still perform at a very high levels of intensity, but is just takes longer to recovery from those efforts.  Other things to be considered are current level of fitness, number of years in the sport, past or present injuries, demands of job, family obligations and how much can they train versus how much they are willing to train.

But, what if you’re not training for an event?  What can you do to add a little rest and recovery into your day?  Try taking time to check in with yourself, hitting the reset button and putting the fast paced world on hold.  It does not have to be a long period of time by any means even five minutes will do.   Some people find mornings are best to check in and set your intentions before beginning the day.  Others may find a mid-day break is just what they need before diving back into the afternoon to do list. Or maybe you prefer some quiet time in the evening to unwind and decompress from it all. 

Really it can be pretty much anytime that works for you.  One of my colleagues, Cris Dobrosielski, http://monumentalresults.com/ has a saying that I really like, “small consistent change, over a significant period of time, leads to monumental results”.  Five minutes may not seem like a lot, but it can have a big impact over time if you are consistent.  So, keep searching to find your optimum balance, not only sport, but in everything you do in life.

Best of luck in all you set out to do in 2014 and Happy New Year!

Coach Eric

2013...almost history. The future... a mystery!

The end of the calendar year is often a time to look back and reflect on what has transpired the past 365 days.   So, before the year comes to an end in 8 days,  I challenge you to set a side a little time to reflect back on what 2013 has meant to you and answer this one question before getting too carried away with thinking ahead to 2014.

Do you know why you do what you do?

If you know the why, then the how you do it and what you do will take care of themselves.  This could be applied to many aspects of one's waking life such as work, school & sport to name a few. 

If 2013 was a year you considered successful, then keep building on that momentum.  If the year had some bumpy patches, try to learn from those experiences and bring that new knowledge forward into 2014.

Merry Christmas and Happy New Year!

Coach Eric 

Run... The hour of Power

Thought I would take advantage of the layover in Singapore to share this great 1 hour run workout I love to do while on travel. 

Really quite simple, and can be done on any type of surface: road, trail, snow, treadmill and terrain: flat, rolling or hilly route.

9 min easy/1 min hard

8 min easy/1 min hard 

7 min easy/1 min hard

6 min easy/1 min hard

5 min easy/1 min hard

4 min easy/1 min hard

3 min easy/1 min hard

2 min easy/1 min hard

1 min easy/1 min hard

1 min what ever you have left in the tank

Finish up with 5 min cool down and you have 60 minutes on the nose.

So, you end up getting some speed in as well as a progression type workout as the rest time between efforts gradually decreases. 

Make it a great week!

Coach Eric