Real Swimming for Triathletes Video: Top 5 Don'ts at Masters Swimming

 My good friend Roman Mica over at Everymantri.com has graciously offered his time and stellar camera and editing skills to help launch a new series of swim videos with myself and my training buddy Brandon del Campo. The videos, Real Swimming for Triathletes, are designed to give triathletes some important swim information in a concise and hopefully humorous way. These videos are short -- they are not meant to be the final word in any of the topics we cover. We hope you enjoy the videos and if you have any particular topics you would like to see covered, let us know!

The Wetsuit Effect

 A few months ago, my niece called me and asked me to help her devise a science fair project. Research is my thing, but I am not very well versed in the nuances of 8th grade assignments. I asked Dr. Google for some ideas, but nothing seemed original or interesting, and if I wasn’t interested, there is no way my 14 year old niece would be interested. Then, in a flash of shear genius (if I don’t pat myself on the back, nobody will) I had an idea. How about formally testing the wetsuit effect?  You know, the notion that non-swimmers benefit more from a wetsuit than swimmers.

My niece is a swimmer, so she immediately embraced the proposal. The final plan was to get about 20 masters swimmers of varying abilities and have them swim 200 yards with a wetsuit and without a wetsuit. Her hypothesis was the faster swimmers would have less of a time difference than the less fast swimmers (how PC is that? I didn’t call them “slower” swimmers).

Now, all of you are saying to yourselves, “Duh. We all already know that faster swimmers have less advantage than slower swimmers when wearing a wetsuit.” Only one has examined this issue and it was way back in 1996. The subjects were 18-20 years old, so they were much younger than the typical triathlete. This was an opportunity to get a concrete time difference in older triathletes and master’s swimmers.

Given that this is an 8th grade project, the methodology and execution of this little experiment are basic, so no grousing about the crude nature of this investigation. There was no controlling for the type of wetsuit, how often a person had worn a wetsuit previously, the temperature of the water, and many other variables. However, I think the results are still interesting, and I would venture to guess that a larger, more advanced study would yield very similar findings.

Twenty-one suckers, I mean people, agreed to participate in the study.  The average age of the swimmers was 47. There were 6 females and 15 males. Participants were randomly assigned to wearing the wetsuit first or second. The average swim time without a wetsuit was 2:34.6 and with a wetsuit was 2:25.9, meaning for the entire sample, there was about a 9 second improvement over 200 yards when wearing a wetsuit.

The results that were the most applicable to triathletes were when the participants were divided into sub-groups depending on when they started swimming. Ten of the participants started swimming as adults; the remaining 11 began swimming as children. The participants who started swimming as adults swam an average of 2:54.9 without a wetsuit and 2:40.9 with a wetsuit. That is a whopping 14 second improvement over 200 yards! The participants who started swimming as children swam an average of 2:16.1 without a wetsuit and 2:12.3 with a wetsuit, a meager 3.8 second improvement. As you can see, the group that started swimming as adults was slower overall on both the wetsuit and non-wetsuit trials by a large margin.

Being the extreme statistical nerd that I am, I did a t-test on these data and even with 21 subjects the results were statistically significant at the p<0.01 level. Just for more kicks, I did a regression analysis which was also significant. Don’t worry, the extra analyses were for my own interest and are not part of the science fair.

What does this mean in practical terms, aside from the fact that if you started swimming as an adult you are basically screwed? Here’s a cute little table that explains it all.

 This table represents the most conservative estimates of swim improvement for the “non-swimmers”. I think the improvement will actually be more the longer the distances due to cumulative fatigue and the increased reliance on the wetsuit for buoyancy, a condition that is not as pronounced in the swimmers.

The bottom line: the wetsuit effect is real.

Field Filler: 2012 Olympic Trials Marathon

The 2012 marathon Olympic trials in Houston are a mere 10 days away. I thought this would be a good time to address a question my good friend Lara raised to me over the summer, “What do the Olympic trials mean to you?”

Each Olympic trials event has offered me an opportunity to compete against America’s best. Not even a National championship garners such a competitive field. I have borne witness to the nervous excitement of my fellow competitors, relished the undertones of “it could possibly be me making the team”. I have seen (and been) the walking wounded. Everyone is there riding on the coattails of hard work, heart ache, and supreme dedication. 

The Olympic trials are a spectacle, qualifying is an honor, competing is exhilarating. Like any sporting event, there are pre-race predictions, athletes are hyped, and experts pontificate on how the races will unfold. The beauty of sport, and the reason why races are contested, is that nobody has a crystal ball and ultimately surprises happen on the big day. I love being a part of all of that.

My own experiences at the Olympic trials have been varied – the purposes of each race have been different, yet each one has helped me grow as an athlete.

When I competed in the swimming trials in 1988, my motivation was to gain national experience and observe firsthand the inner workings of making an Olympic team. I had no illusions that I would place in the top 2 of my events; I was there solely as field filler. If it were a ballet, I would be in the company. If it were a movie, I would be an extra. My role at the trials was an important one; certainly nobody wants to attend a swim meet with 10 people in each event. Hence, the majority of the field is there to round out the events. And in typical American dream fashion, perhaps a field filler athlete would defy the odds and catapult onto the world stage by making the Olympic team.

I viewed the 2000 marathon Olympic trials as a dress rehearsal for the triathlon Olympic trials which were 3 months later. It was a chance to shake off the cobwebs and learn from the mistakes of the top contenders. While I was intent on running a personal best, there was no pressure. I lapped up the enthusiasm of the spectators, riling up the troops that were lining the section of the race that went through Fort Jackson by getting them to cheer me on. And, on this occasion, a field filler athlete won the event, toppling the pre-race favorites.

I competed in three triathlon Olympic trials. They could not have panned out more differently. In 2000, I improbably qualified for the Sydney Olympics. I hobbled into the 2004 trials with an ongoing back injury. I ended up pulling out during the bike. After a 2 year hiatus from ITU-style racing, I decided to make one final attempt at qualifying for the Olympics in triathlon in 2008. While I missed the team, I finally got the needed closure from that style of racing and later that year I won the Ironman 70.3 World Championships, softening the blow of not competing in the Olympics.

And that brings me to the 2012 marathon Olympic trials. Once again, my role is that of field filler. A record number of women qualified for these trials, a testimony to the growing long distance running talent in the US. And, for the first time ever, the men and women will be competing on the same course on the same day. The Houston marathon and half marathon take place the day after trials – built in spectators? The looped course makes viewing the race friendly (although all too easy to step off if the day goes awry). 

My two objectives for the race are simple: 1. run the best race I possibly can on the day and 2. savor the moment, because you never know if you get another chance.

Tips for overcoming fear of open water swimming

This morning, I had the pleasure of conducting an open water swim clinic with my good friend Krista Shultz (http://shedoestri.com/). The attendees were primarily beginners with very little open water experience. I began the discussion by querying the group whether they had anxiety about open water swimming. All of them indicated that they indeed had some fears about swimming in open water. Even though I had anticipated this might be the case, I was still somewhat surprised by the degree of anxiety these athlete’s were facing.


The issues were varied. I tried to tackle each of their concerns in an effort to alleviate their discomfort and make open water swimming enjoyable rather than a burden.

Wetsuit constriction
Even a perfectly fitting wetsuit feels restrictive compared to swimming without one. In addition, a wetsuit changes your body position in the water and if you are donning a full suit, it can change your arm swing. If you never wear your wetsuit before race day, these feelings will be unfamiliar and can cause a panic attack in the water. The best way to ensure this doesn’t happen during the race is to periodically wear your wetsuit prior to race day. If you do not have access to open water, wear your wetsuit in the pool (just be sure to wash it well after). The more often you wear it, the less strange it will feel on race day.

Mass start
There is no question; the start of a triathlon is frenzied. People jockey for position with no regard for those around them. There can be kicking and hitting. It is not for the faint of heart. Novice open water swimmers (and anyone who wants to avoid the fray, for that matter) should position themselves to the outside or to the back of the group. Try to minimize the number of people immediately around you. For those athletes feeling especially panicked by the mass start, let everyone go and then start your swim. Swimming a Masters workout can help emulate the feeling of a triathlon swim – often workouts have crowded lanes and there can be contact with swimmers around you (I often leave with bruised hands).

Not being able to make the distance
Whether you are racing in a sprint or an Ironman, you should swim the distance in training non-stop at least once to give yourself the confidence you make the distance and the time cut-off. I am constantly amazed at how often people ignore swim training until the last minute. Swimming is not like studying for an exam; you cannot cram.

Breathing
If you have trouble breathing during swimming in the pool you will have trouble breathing during swimming in the open water.  The most common breathing problem is trying to breathe in and out when you turn your head.  After you take your breath when your head is turned, blow the water out when you head is back in the water. Swimming, unlike running and biking, requires long, slow, controlled breaths. Practice this in the pool until it is second nature.

Sighting
One of the biggest concerns people have is swimming off course. We have all done it! In fact, earlier this year, almost the entire men’s pro field swam off course at a big race. Know the course beforehand. Some courses are triangular while others are a rectangle. Figure out which side the buoys are on and whether the turn buoys are a different color. Practice bilateral breathing in training just in case the buoys are on your non-preferred breathing side. The buoys can be hard to see, the sun may be bright, the waves very tall. Do not depend on the person in front of you to keep you on course. Yes, you can swim on someone’s feet. But, lift your head every few strokes to make sure you are still on course. Practice lifting your head during your swim training in the pool.

Panicking
Sometimes, even after all of the mental and physical preparation, a panic attack occurs during the swim. If that happens, turn over on your back and float or grab onto a kayak. Take a few deep breaths until you feel calm and then continue your swim. Try counting your strokes or singing a song to keep yourself calm.

Practice
The overwhelming theme here is that you must practice to overcome your fear of the open water. Each of the steps needs practice in the pool first and then implemented in open water. Whenever you have the opportunity to  swim in the open water, take it! Over time, you will feel much more comfortable.

I applaud the athlete’s who came to the clinic. They recognized their fear of the open water and took a major step to overcoming it. They did not wait until race day and just hope for the best. I believe they all left with a little more confidence.

Spinning your wheels: an open water swimming primer

 When I was growing up as a swimmer, I was a terrible sprinter. We practiced our fast swimming often and sometimes I even had to swim the sprints in swim meets. I was so bad a sprinter, my 100 meter freestyle time was only a tad faster than what I would do on the first 100 of a 200 meter swim. After one particularly slow and painful 100 on a relay, my coach admonished me, “You are trying too hard and you are spinning your wheels. Your arms are flailing (I don’t know how he could actually tell, since my arms always flail).”

His words did not resonate at all. I blew him off since I knew that my future was in distance swimming and I just really hated sprinting.

When I turned to triathlon, I regretted my laissez-faire attitude about swimming fast. It is true that well swum distance events in the pool are controlled at the start. However, in triathlon, the swim start is frenzied with everyone jockeying for position. One must be able to sprint to establish a good position or at the very least to not get swum over. I revisited the sprinting concept and work hard at honing my speed in a more efficient manner.

This very topic of swimming hard and swimming hard efficiently has been on my mind lately. I have had the pleasure of helping a few struggling swimmers with their stroke. When I asked them to swim hard the words of my former coach suddenly popped into my head. The reason these athletes were swimming so much slower in races than their capability is because they spin their wheels when they try to swim fast. The harder they are swimming, the less efficient they are in the water and they are expending more energy to go slower.

Let me give you an analogy. Imagine you are riding your bike down a steep hill in your small chain ring in your smallest gear and you are pedaling. Your legs are moving very fast but you are producing very little wattage and you are experiencing a lot of fatigue in your legs and you are breathing hard. Suddenly, another ride coasts by in a much bigger gear, seemingly effortlessly.

That is what happens to weaker swimmers and even many strong swimmers during races. They are effectively trying to swim in the wrong gear. There is so much extra energy expended on the swim that it inevitably leads to slower times in not only the swim, but also the bike and run.

Here are some tips to swim faster and more efficiently when you race.

• Do not let your stroke become short and choppy. Try to maintain your same stroke length, but increase your stroke rate.   
• Do not increase your body movement. In many cases, the short, choppy stroke causes extra head movement and causes the body to wriggle like a worm.
•  Do not try to emulate the perfect stroke of Michael Phelps. I see so many swimmers aiming for a beautiful arm recovery with bent elbows. Open water swimming and pool swimming are very different. A higher recovery phase is actually very beneficial in open water swimming, especially if the water is rough. You want to be able to swing your arms over the waves.
•  Do not drop your elbows underneath the water. Propulsion in swimming comes from what happens underneath the water. If you do not “catch” the water, you will lose momentum and speed. Karlyn Pipes-Nielsen, a top master’s swimmer and a top-notch instructor, tells swimmers to think about how you would feel if you were paddling on a paddle board (check out her video here). Adopt this high elbow technique, and then practice it until it feels comfortable whether you are going hard or easy.

• Do not panic at the swim start, this will only make your stroke worse.
• Practice going hard in your training. Do lots of hard 25’s and 50’s to get used to good technique while swimming fast. 

Now, of course, this is not the final word in stroke technique or open water swimming. Most people would benefit from a lesson from an expert to help them determine the shortcomings in their stroke. But, these tips should help you on race day if you practice them.

Estes Park, Finally

Today we rode up to Estes Park for the first time this year. The weather has been abominable this spring, meaning rides to the high country have been limited. Estes Park is one of my favorite rides; it is the combination of the challenging terrain and the breathtaking views.

Lane Rage

I have been a Masters swimmer for more than 15 years. I have joined workouts all over the world. I have interacted with all kinds of adult swimmers. The one common thread, the very thing I have witnessed time and again, is lane rage. Swimmers unfamiliar with the etiquette of the pool frustrate those that have more knowledge of how to keep a proper flow. To be fair, though, I often see seasoned swimmers breaking cardinal rules rendering them pool pariahs. In an effort to allay tension and confusion, I have compiled a list of Do’s and Dont's for those swimming in a Masters setting.

The Flipside

My last post and many of the posts preceding it lauded exercise. In order to restore some balance to the universe, or at least to the blogosphere, I have come up with some things I find objectionable about swimming, biking and running.

What's Your Favorite Sport?

Given that there are three main components to triathlon, it is only natural that people wonder which sport I like best. I often answer sarcastically, “Whichever feels the best on the day.” Truthfully, and perhaps why I have been in the sport for so long, I relish all three sports equally, but for different reasons. Swimming comes the most naturally, but biking and running are sports whose skills I have eagerly spent time mastering.

Fast Friday

I was dismayed when I walked onto the pool deck yesterday and the coach announced it was "Fast Friday." This is the kind of workout I typically despise – 100 meter sprints with lots of rest. The object, of course, is to go all out on all of them (I have always had a problem with the term all out. If you go all out on the first one, you shouldn't have anything left for the rest of the set). For as long as I have been a swimmer, sprint workouts have been my Achilles heel. The lactate builds quickly with my arms and legs burning in protest at the effort and sometimes I barely eke out times faster than a longer set on shorter rest. It is ridiculous that a set of 10x100 with some hard 50’s kick interspersed is more tedious and painful than a set of 3x1000, but for my metronome style, it is. When the workout was over, satisfied with my performance and the gains that it will bestow, I thought about the importance of doing workouts that take us so far out of our comfort zone.

Engage Your Lats

Over the weekend I spent an afternoon at a swim meet. My niece and nephew, Jamie and Max, have been swimming for five years; they started with the requisite swim lessons and progressed to the team atmosphere. They were entered in swim meets quickly; my nephew, a tiny six year old, was dwarfed by the 8 year olds in his age group rendering him somewhat of a team mascot. I have followed their progress in person and on video and am amazed that despite the time improvements, countless laps, and supposed instruction, their technique is still deficient. I am not picking on them, though, as this phenomenon is seemingly widespread. Most of the kids I watched had terrible starts and turns and egregious flaws in their strokes, even discounting the kids who were obvious beginners. The fundamentals need constant work, but the rush to increase yardage or perhaps because there are too many kids in the pool, the task of perfecting stroke mechanics is relegated to the back burner until it is all but forgotten or it is too late.