Gray Guys/Girls Maturing Triathlete Mentor Group (Page 23)

Hi Natalie,

I never really close the group so WELCOME!

Please post a brief bio when you get a chance so we can all get to know you just a little bit.  We have a great group of people with a pretty broad range of experience.  Everyone will be happy to answer any questions you may have.

Hey Steve!

Yes, you presumed correctly!  For the past couple of years the Gray Guys/Gals group has stayed open so welcome!

"The swimming is a big problem."  This is a common refrain among those who took up swimming with a purpose later in life - we have a name for "them" - adult onset swimmers (AOS).  Swimming is a highly technical sport.  Sure, anyone can do it, but to do it well - to go fast - is somewhat elusive.  The problem generally lies in their approach to learning how to swim fast.  When you first start out, or perhaps more accurately, before you become a proficient swimmer - your focus should NOT be on generating propulsive force against the water - you shouldn't be focused on making yourself go fast.  The VAST majority of adult onset swimmers overlooked the fundamentals of swimming when they began their triathlon swimming career.  When kids learn to swim in an organized class they are taught the fundamentals - how to blow bubbles, how to float, etc.  When it's suggested that adults do the same thing - they often balk at the idea.  Yet those very things - blowing bubbles, learning to float - are the very things that form the foundation of fast swimming.  It's only natural to hold our breath in the water when we swim.  Holding our breath however makes our upper body more buoyant.  Our bodies are very much like teeter-totters in the water - when one side goes up, the other side goes down.  If your upper body is more buoyant it will rise - forcing your legs to drop which introduces drag and slows you down.  The list goes on and on - learning to float helps with body position and balance in the water which reduces drag; learning a streamline position helps reduce drag in the water, etc.

At the end of the day, we humans are land animals and are very uncomfortable in an aquatic environment.  It ISN'T  a fitness issue. Swimming the length of a pool requires no more fitness than walking a few hundred feet.  The problem then is one of becoming comfortable in an aquatic environment. 

I advocate starting with the fundamentals.  Once you've mastered the fundamentals, you move on to adding the propulsive components of freestyle.  I know, "If only it were that easy."  It starts with the fundamentals - http://triathlonswimcoach.com/index.php/en/resources/stroke-technique/31-novice/77-freestyle-from-the-beginning

You mentioned you have a coach.  There is NO REPLACEMENT for eyes on deck in the form of a qualified coach or instructor.  It takes time.  One thing to remember is that swim fitness and technique must be built simultaneously.  You can't have one without the other.  Be patient.  With proper instruction, it will come.

As to the upcoming Super Sprint - 4-weeks is long enough to become at least marginally proficient in the pool.  You won't yet be Michael Phelps, but you should be able to complete the swim portion of a super-sprint triathlon swimming freestyle.  Start with the fundamentals I linked to above, then begin the "Novice Training Plan" on my website.

Good luck!  Hope that helps.

And welcome!  Look forward to getting to know you.

David ... one thing which struck me about this was ... your shoes and have you had the shoes you're running in for a while?  I had a pair years back that caused me knee pain.  I was really disappointed as I'd spent a lot of money on the shoes, the orthotics and such. But it boiled down to these shoes did not work for me. They were a support shoe (Asics Gel), and once I changed to a more neutral (Mizuno Wave) the knee pain subsided.  I do not know if this is the issue for you, but it is something to consider.

Ciao ... Dorm

Hi Julie,

I'm not sure which plans you are referring to.  For clarification, if you are struggling with completing a single length of the pool I would recommend you do the Novice Training Plan as it begins with 25's (a single length of most pools in the States although over on your side of the pond 50m pools may be more common).  If you are indeed using a 50m pool, adjust the plan as necessary - i.e. instead of 16 x 25 you would be doing 8 x 50.

http://triathlonswimcoach.com/index.php/en/workouts/novice

Next, I am NOT a fan of fins at any time for any reason.  In 48 years of swimming and coaching I have NEVER worn a pair of fins for one meter in a workout and I had a reasonably successful swimming career.  Yes, I know things have changed in the years since I hung up my competitive Speedo however the arguments I hear simply don't pass the smell test.  "Swimming faster with the fins allows you to feel the water at a higher speed" - great, then you take the fins off and you are swimming at your normal speed, what good did swimming faster do?  "Swimming at the faster pace allows you to develop your catch and pull" - except pace alters your catch and pull so when you take the fins off, what you 'learned' is no longer operable.  "Using fins will strengthen your legs" - so will a targeted strength program in the gym and the gym will be far faster.  In 48 years I have recommended the use of fins to ONE person - because that person's ankles were so tight as to be nearly immovable - using the fins allowed that individual to begin to develop a kick.  My suggestion is to discontinue using the fins.

Finally, if you are having difficulty with breathing, we need to improve your breathing skills.  MANY technique problems come back to poor breathing.

First, I have a brief article on my website where I talk about some of the basics of proper breathing -

http://triathlonswimcoach.com/index.php/en/resources/stroke-technique/27-beginner/58-breathing

Here are a couple of videos that you may find helpful.  I like this first one because they talk a lot about the timing.  I also like it because quite frankly, her swimming technique is not very good, yet she is able to breathe.  Most triathletes would do well to breathe as well as she does in this video.  One flaw I will point out so hopefully you don't copy it, she is raising her head as she breathes - don't do that!  Otherwise, this video is a good starting place -

https://www.youtube.com/watch?v=DNTm8v0oaPU

This next video features Bob Bowman - the gentleman who coaches Olympian Michael Phelps.  This video is a bit more technique specific and has some very good tips.

https://www.youtube.com/watch?v=KB4fJxMWX3U

Hope all of that helps!

David,

Good job on your race and nice race report.

Your experiences in T1 make a very good argument for wearing a tri-suit for any race - either one piece of two piece.  If you (or anyone reading) is intent on changing clothes during the race I STRONGLY urge you to practice, practice, practice.  I'd begin by every time I come out of the pool after a workout, put on whatever shirt you will need to put on while you are wet.  There simply is NO replacement for doing it following a swim.  I hear athletes brag about how they practice transitions in their backyard - not the same unless you had just completed the swim and are still wet.

As to transitions - we should all beg Deb to do a transition clinic - I've seen her do sub 1-minute transitions.  I'm still trying to figure out how she does that, but she is lightening fast in both T1 and T2.  It CAN be done, it just takes focus and practice.

It's always nice when you can put the hurt on somebody and drop them.

Thanks for sharing!

Nathalie,

You are perhaps the first person I have heard say water polo would be their dream sport!  I played 3-years in high school and another 4-years in college.  We won a number of league championships but even so, I just never really enjoyed water polo.  It occurs to me, you could just tell the local teams you are a mature young lady and you'd REALLY like to join the team - I'd let you play!

I've done the same Sprint in March every year for the past several.  Excepting 1 year, the same guy has won the event every year.  His transitions are always very fast, so one year I stayed in the transition area to watch and film him during T1.  A couple of key takeaway items were:

• He moved "slower to go faster" ... meaning his movements were not jerky or wild, rather deliberate, focused and he only 'touched' something once.
• He wore a Tri suit
• The only item he 'put on' was a helmet
• He did not put on: socks, gloves, a shirt, HR strap ... nothing other than the helmet!
• His T times for this year's race were: 1:12 and 0:43

Granted - he was the previous year's winner, so his T-spot was immediately adjacent to the bike out gate.  But, for the event I filmed him, he simply trotted down to his bike; put his helmet on; picked up - swung his bike around and trotted out of T1.  Once beyond the mat, he swung his leg over the bike and peddled away.  His shoes were opened out and rubber banded to the bike at the 3:00 and 9:00 positions.  So he simply threw his leg over on top of his shoes; started peddling and was gone!   Given how easy he'd done this, I'd guess his shoes were snugged by the end of his first tenth mile.

I'll post the video if I can find it.  But my reaction to watching it afterwards was, "that's it?"  It was surprising how easy ... how simple his T1 seemed.  I also wondered how many times/hours he'd practiced his movements to get it down to this increment.

Ciao ... Dorm

David ... nice report!!  I'd love have your time!.  Sounds like you had fun; were prepared, focused and ready.  I really don't like it when someone passes me on the bike either.  On the other hand ... everyone passes me during the run, so my 'feel good' from the bike is always short lived. 

Ciao ... Dorm