Triathlon Tip of the Week – Arm Turnover

TRIATHLON TIP OF THE WEEK

ARM TURNOVER DURING THE SWIM

 

If you had the opportunity to watch the Ironman World Championship and you watched the swim portion in detail, you will see that the arm turnover for most athletes in the front are a lot faster than you have likely been taught in the past.

We all fell for the trap of the gliding stoke mentality that if you make a long gliding stroke you not only minimize drag but you will go faster with less effort.  This is something that never made sense to me!

Lets swim slower to swim faster?

Think about that sentence in terms of cycling or running.  If I told you that all you have to do is slow down your legs to ride and cycle faster you would think that I am nuts.  They I would tell you to reduce drag and everything would be ok. Still would think I am nuts.

Well, my thought is that you have to increase your arm turnover rate in order to get faster in the pool.  It takes work and form practice through repetition just like in running and cycling.

First step to increasing your arm speed is performing a swim test such as the one found at swim smooth:

THE CSS (Critical Swim Speed) TEST:

1.Swim and easy 600 to 1000m warmup, including a variety of technique drills and a few short efforts to lift your heart rate up.

2. Perform a 400m time trial from a push.  Count your laps right and accurately time it!

3. Recover for 10-15 minutes including some easy laps.

4. Perform a 200m time trail from a push, again with accurate timing.

5. Easy Cool Down.

To determine your CSS pace is in time per 100m from your results, the easiest way is to use a simple calculator at www.swimsmooth.com/css or:

CSS (m/sec) = (400-200)/(T400-T200) Than convert to  from m/sec into time per 100m: CSS(sec/100m)=100/CSS(m/sec)

 

Now with all that math in front of you, you have your CSS time per 100m. You can use that pace to find your ideal stroke count by counting your stroke or using a stroke meter which can be found by clicking on the banner below.
swim smooth's amazing new dvd: CATCH MASTERCLASS

You can marry your CSS test result to your stroke rate and gradually increase your stroke rate thus increasing speed over distance.

MORE TIPS AND TECHNIQUES CAN BE FOUND IN THE “SELF-COACHED” PROGRAM AT http://triathlontrainingblueprint.com/triathlon-training-blueprint/

Smarter Exercise, Smarter Rewards: How To Bet Right With Your Health

Smarter Exercise, Smarter Rewards: How To Bet Right With Your Health

Even for people who train on a daily basis, one of the hardest mistakes to correct is the tendency to create a “reward” that is not only disproportionate to the workout, but using food as the only reward for a job well done. It’s understandable that the human body demands for food after a grueling run or swim, but a smart athlete knows how to set their limits and only give what is appropriate so their efforts aren’t wasted.

This isn’t to say that people should never deviate from their diet – we’re only human and there’s always a little room to negotiate, even when training for the Ironman. It’s only when negotiating becomes cheating does this become harmful.

This mentality also applies outside of the gym. Many people who have a penchant for hitting the casino often put an unrealistic amount of money on the line, justifying this by saying it’s an acceptable reward for everything they’ve done. It’s all a matter of taking things into perspective and for some gamers, switching to an online casino can help curb the need for a big splurge by offering alternative means to enjoy a reward. Because online casinos put an immediate dollar amount to represent all expenses instead of relying on “worthless” chips, players have a constant reminder of just how much they’ve spent, making it easier to police their spending.

This exact disproportionate attitude can spill over into other things like working out and it’s important to nip this in the bud before it’s too late. After all, if Elvis cut back on the peanut butter, banana, and bacon sandwiches in between performances, maybe the Elvis games incorporated into the brand new design of a castlejackpot.com game, would have feature the king of rock and roll more in his prime instead of him in his physical decline.

Here are some ways to enjoy rewards, without going overboard.

Don’t use food – After a workout, learn to stick to the diet you’ve agreed to follow by using another item instead of food. This can include a variety of things such as treating yourself to an hour catching up with that new movie you’ve been putting off on Netflix, or something similar. By associating something that people enjoy as a reward for putting in the hours of exercise, it will help create a mentality of working out because they love it.

Friendly Competition – For many people, training for the Ironman is more about a personal commitment than it is about anything else. For those who can stay on track, it’s commendable and they deserve to be saluted. For those who cheat on this commitment, sometimes a little competition’s what’s needed. Mobile apps like Fitocracy allow people to post their achievements for working out and compare directly with friends and other people who use the app. Sometimes, knowing that you’re now performing better than the guy ahead of you a week ago is a better reward than anything else.

Monetary Rewards – Similar to not using food as a reward, people can set aside a few dollars after every workout towards a big expense they’ve been planning for. It can be a new gadget, a much deserved trip, or even a gift to surprise a special someone. It’s all about putting things rewards into a whole new perspective.

This isn’t just advice to be used while training, it’s something to take into account for everyday activities. Hopefully, this’ll help people cut down on sneaking in that extra beer, burger, or other treat in exchange for something that keeps them on track with their goals.

weight loss

Ironman Swim Start Pilot

Ironman Swim Start Pilot

 

Now that the 2013 triathlon season is coming to an end, the Ironman Swim Start Pilot has had a year to give it the old college try, WHAT DO YOUR THINK?

I will be honest, when I first heard about the Ironman Swim Start Pilot, I was kind of taken back.  It seemed to me that WTC was creating a race environment that would loose the essence of the mass swim start.

If you ever had the honor of being in an Ironman Mass Swim Start, it is epic, scary, crazy, awesome, etc, etc, etc.  But it has been essential and honestly, something I looked forward to.

On the flip side, I coached a bunch of first time Ironman triathletes.  Half of them were in a mass start situation and the other half were involved in the Ironman Swim Start Pilot race.  From the feedback I received, it seemed to give the first timers a little less anxiety and a little more confidence without to many fists to the back of the head.

I have been racing for years and I have to say, I have been in some brutal swim starts.  But it was all part of the race.

I am torn. I like the changes because of the safety aspect and lets be real, we are racing for our own personal reasons, not to be taken out by a right hook. But than again, there is something about lining up with 2,000+ athletes waiting for the cannon to go off.

What is your take?  Share and comment.

Here is what triathlete magazine says:

http://triathlon.competitor.com/2013/10/news/a-swimsmart-update_88429

TILL NEXT TIME.  TRAIN HARD AND SMART FOR AN EPIC YEAR!

Do you Cleanse?

I saw this article on Ironman.com this morning and it talks about cleansing as part or your nutritional strategy.  I personally have never cleansed.  Not because I do not believe it but more on point that I do not know enough about it.

Here is a great article http://www.ironman.com/triathlon/news/articles/2013/10/juice-cleanses.aspx?utm_source=feedburner&utm_medium=email&utm_campaign=Feed%3A+ironman%2Ftopstories+%28Ironman.com+Top+Stories%29#axzz2ieBGjX00

Let me know what you think?

Mind Over Matter

Mind Over Matter

We all know that there is an aspect in which the mind could be your best asset or worst enemy during racing and training. We hear the saying mind over matter, shut up legs, mental toughness,etc.

When you have the ability to control the mind you have an ability to be more successful and faster in your racing and training.

Here is a great article in Runners World that quantifies the effect of mental toughness on finishing time.

Read it, enjoy it and comment!

==========>CLICK HERE FOR THE RUNNERS WORLD ARTICLE<=============

Speed Doesn’t Have To Be Expensive

All of us go through miles and hours of training and racing.  You get faster every year and become smarter every race.  You hone in on your pace, power and nutrition.  There are race highs and lows and there are times when you just hit a plateau.

 

Your race times just do not seem to get significantly faster. You may find that you are putting in the high effort and just need that little extra to get you on the podium.

Well, here is the deal,  SPEED DOES NOT HAVE TO BE EXPENSIVE! Sure, you can guy that lighter bike, better helmet, more aerodynamic wheels.  You can remortgage your house, for that new and faster wetsuit.

OR YOU CAN FOLLOW THESE TIPS:

 SWIM FREE SPEED

  1. WETSUIT -MOST OF US DON’T KNOW THE PROPER WAY TO PUT ON A WETSUIT.  DID YOU KNOW THAT A PROPER SEATED WETSUIT WILL SAVE YOU LOADS OF TIME WHILE ONE THAT IS PUT ON WRONG WILL CREATE A PARACHUTE AFFECT!
  2. DRAFTING – YOU KNOW IT BUT YOU DON’T KNOW HOW TO DO IT!
  3. WATER EXIT – PASS THEM OUT OF THE WATER WHILE YOUR COMPETITORS ARE TRYING TO FIGURE IT OUT!

BIKE FREE SPEED

  1. DESCENDING, CLIMBING, CORNERING – THE THREE C’S THAT EVERYONE SHOULD KNOW.  IT IS TECHNIQUES LIKE THESE THAT NEED TO BE HONED IN DURING TRAINING THAT CAN SAVE YOU LOADS OF TIME!
  2. PACING – NOT DRAFTING BUT PACING WILL HELP YOU CRUSH IT!

 RUN FREE SPEED

  1. DESCENDING - STOP PUTTING ON THE BREAKS!
  2. PACING/DRAFTING – WE USE IT IN SWIMMING AND CYCLING, WHY NOT RUNNING?
  3. CORNERING – THIS IS JUST COMMON SENSE BUT CAN SAVE YOU SECONDS THAT WILL ALLOW YOU TO PASS THE COMPETITORS.

 

These techniques will allow you to pass your competition and PR at your next event with no additional expense and no additional training sessions.

IF YOU WOULD LIKE MORE INFORMATION ON THESE TECHNIQUES AND HOW TO USE THESE TECHNIQUES, YOU CAN GET THE COMPLETE E-BOOK RIGHT NOW FOR $9.97.

WHAT ARE YOU WAITING FOR?

YOUR COMPETITION TO GRAB THIS INFORMATION FIRST AND BLOW PAST YOU WHILE YOU SUFFER THROUGH MORE TRAINING SESSIONS?

GRAB IT NOW!!!

blue-arrows-down

 





 

Set The Bar High

If you were an excellent swimmer with great stamina and superb skills, you might not know if you were capable of swimming the English Channel until you actually set out to swim it.

You never know our limits until we test them. And even if we do discover limits, those limits can certainly be conquered with enough determination and effort.

Just give it your all and you may surprise yourself!

Set your goals high and celebrate every achievement no matter how small or how big as those achievements bring you closer to your life changing goal!

DO IT NOW!

20130930-110710.jpg

Back to the Nutritional Basics

I read a lot about nutrition, performance, training and technology. It keeps me up on the real and unreal. It also help me form my own opinion and decide on what to bring to my athletes.

One thing I never understood is the flip flop approach in nutrition. One day coffee is evil, the next it is a miracle. Eat low fat, high fat, low protein, lots of protein, low carbs, bad carbs, good carbs.

It will make your head spin!

One thing I do know being a coach and athlete is the nutrition plays an integral part in performance and recover.

When you look at the basics you have you proteins, carbs, and fats. Our bodies are designed to process these basic nutritional building blocks into energy. Thats it. We are designed to eat for energy. Vitamins aside, this energy helps us repair, recover and train.

I recently found this article about 5 Superfoods.

This is bringing it back to the basics.

You have your eggs which was once evil, turmeric which seemed to disappear, chocolate which was once evil because of sugar, butter which was pure evil and peppermint. Well never really read anything bad about peppermint.

Enjoy the read and make an omelet with eggs in butter, throw in some veg, sprinkle some turmeric. Have a glass of water with a peppermint leave. Oh and make sure you throw in some dark chocolate.

Good Pain, Bad Pain, and In-between

FOCUSED TRAINING AND PAIN

There are three different type of pain when it comes to training. You have GOOD PAIN, BAD PAIN AND IN-BETWEEN.

You are reading this thinking, “WHAT?!?” Just stick with me! I know we are in a culture of a lot of flip flopping when it comes to knowledge. We hear, “No Pain No Gain” then we hear, you should not have pain, then we hear you should do High Intensity Training till your lungs explode.

AHHHH! When we are training for our goal, whether it is to loose weight, PR, or win a race, etc. You have to stress your bodies different energy systems through focused training and allow it to recover in order to make the gains that you are looking for as part of your goal.

NOW! With focused training comes focused pain?You have GOOD PAIN, BAD PAIN AND IN-BETWEEN PAIN. You might be confused but hear me out.

  • GOOD PAIN – This is the exhausting pain you feel from the long endurance ride or run where you just pushed your body to a level that it is familiar with but not happy about. Think of the feeling when you go out for that long training session or low weight resistance training.

  • BAD PAIN – This is the pain you never want to feel. This is that popping in the knee, a strained muscle, IT band slipping, foot pain, shoulder freezing, calf feels like lighning bolts are hitting it. This is the pain that ends up in a trip to the ART therapist for some soft tissue therapy!

  • IN-BETWEEN PAIN – This is the good stuff! This is the pain where you are teetering between BAD PAIN AND GOOD PAIN. This is the threshold workouts that are slightly above and below threshold. This is the workouts where you have nothing left to give!

 

IN-BETWEEN SESSIONS ARE THE MONEY WORKOUTS. IF DONE CORRECTLY, THEY ARE THE WORKOUTS THAT CAUSE THE GREATEST BANG FOR YOUR TIME.

SO SET YOUR SAILS, TRAIN VERY SPECIFIC AND FOCUSED WHILE THINKING OUTSIDE THE BOX.

THIS WORKS!!

Training Choices

TRAINING CHOICES

I am typing this while I am warming up on a trainer getting ready for an early morning ride.

The alarm went off at 4:30 am. I had a choice, do I press snooze, do I not warm up, do I grab my coffee?

I got out of bed, prepped my bottles, aired up my tires, geared up(kinda) and started to spin out my legs.

You see when training for multi-discipline event, you have choices every day. Some good, some bad, and some neutral. As you get closer to race day, your body, if trained properly, starts to head over the over training present line. Those choices become more on the realm of, I will do it later, should I go harder, maybe I should quit because I may not be ready.

The choice is yours. Make the decision and own it. If it turns our great, awesome. If it turns out bad, oh well.

Make the choice and live with the outcome. Remember, for every action there is an equal and opposite reaction.

Make it an epic one and live with your choices. It’s never wrong or right. It is just an outcome.

I know that I may be the only one up this early warming up for a 4 hr ride. That is what makes me know it is the right choice. You are reading this while I am riding for hours.

See ya at the start line!

20130421-054414.jpg

Get Fast, Get Fit, Get Strong!Sign Up for Our Newsletter For FREE Tips and Tricks