Way back in the day, I was quite the swimmer. I was mostly a sprinter, competing in the 50 and 100 yard/meter freestyle events. I would compete in other strokes and distances, but the short races were my focus. It was those early swimming days that really set my athletic foundation for the rest of my life. I learned so much from my coaches as a youth. I still find myself drawing on the things I learned back then, showing just how important starting early in any endeavor really pays off.
One of the basics I learned early on was cross training. Especially as a kid, it was important to play soccer, basketball, learn to sail and keep up with the swimming. Those other activities created a broad physical base, exposed me to team sports and the lessons learned there, kept me from getting board and really cemented my love and talent for swimming in the process.
Fast forward 20 years to today and the basic principles of cross training still apply. 2012 was a pretty terrible season for me racing wise. I burned my candle at both ends and overtrained to the point that my season was pretty much over by June. I had some good crits at the beginning of July, but I had to rest quite a bit to eek out a 2nd and 3rd place at the Utah City Crits and managed a 9th place at the State Crit Champs. Tour de Park City really took it out of me as well and I ended up not finishing LOTOJA, dropping out in Afton, and didn't finish the Harvest Moon Crit either. Needless to say, I needed a break come September. Starting in October, I took a 2 month break from the bike. I rode off and on but nothing major. I put on 10 lbs in the process but I took the opportunity to get some sleep, take care of some business and really push the reset button.
Now that I'm back in training mode, I'm taking a look back on 2010 and 2011, which really were my best years on the bike, especially 2011. What was different about those years? Well, my winters looked much different than 2012. You guessed it, I went swimming! It was the break from the bike and some enjoyable laps in the pool that I think really made for a great year. I also ran some and did quite a bit of core work on my non-cycling days. Just as when I was a youth, the cross training broke up the monotany of riding, switched up my muscles a bit, all the while giving me a great aarobic workout. I put in 2 days a week at a spin class and spent Saturdays at a long spin class or riding outside.
I've decided this is the path I'm going to take again this season. I'll be self coached but have a good knowledge of base building and periodization. I may not be all that fast for the Feb and March races, but I would like to peak mid summer and towards the fall. I'm not going to do LOTOJA and just focus on crits and being a good teammate at other races.
Here's what December has looked like:
M, W, Fr - 1 to 1.5 hrs on the bike, Zone 2 HR and power
T, TH - 30 min running with 30 min of core work
Sat - 2-3 bike ride.
I also spent one Saturday doing a mini indoor triathlon followed by a 1.5 hr ride.
January will see some changes but basically look the same:
M, W, Fri - Spin class
T, TH - swimming + core work
Sat - 2-3 ride.
This schedule will help my body and mind prepare for the new season and hopefully I'll be able to last beyond June. We have an awesome team this year and I don't want to disappoint them. So, here's to a great 2013!
Showing posts with label swimming. Show all posts
Showing posts with label swimming. Show all posts
Tuesday, December 18, 2012
Wednesday, January 4, 2012
More on swim technique...
The previous thread discussed ways to increase the efficiency of a freestyle stroke. Distance per stroke obviously is only part of the equation. There's also stroke rate or turnover.
When I was swimming competitively, at the start of each new season we would focus heavily on the drills I talked about and dialing in our strokes. However, as the season progressed we moved away from mechanics and focused on getting fast. But not lose the technique we built up. Its a big circle I guess.
For the fitness swimmer, if nothing else, continual improvement in technique will make for a nice break from just doing laps. I'm a firm believer that it will make swimming more enjoyable as well.
For the triathlete, techinique and drills would be a great way to start your training. But as your season progresses, you'll need to get faster and increase your turnover. Hopefully by then you've developed some good technique and can start getting fast. Drills and technique will become something you do only in your early season training or when coming off a break.
When I was swimming competitively, at the start of each new season we would focus heavily on the drills I talked about and dialing in our strokes. However, as the season progressed we moved away from mechanics and focused on getting fast. But not lose the technique we built up. Its a big circle I guess.
For the fitness swimmer, if nothing else, continual improvement in technique will make for a nice break from just doing laps. I'm a firm believer that it will make swimming more enjoyable as well.
For the triathlete, techinique and drills would be a great way to start your training. But as your season progresses, you'll need to get faster and increase your turnover. Hopefully by then you've developed some good technique and can start getting fast. Drills and technique will become something you do only in your early season training or when coming off a break.
Tuesday, January 3, 2012
Swim stroke mechanics
Now that I'm back in the pool once a week, I've had some time to chat with other swimmers and lifeguards at the Roy High School pool. Except for last year, I've spent the last few winters swimming at the same place and so I've had the chance to get to know some of the regulars. There's one guy in particular who really impresses me.
He's an engineer in his 50's and swims for an hour every day. Even after my year away from the pool, I wasn't surprised to see him still there day in and day out. His formula is simple...get in, swim for an hour and get out. He doesn't do any sets or intervals, just lap after lap. He's a very good swimmer as well. The guy looks to be in great shape. Doesn't compete. Doesn't do triathlons. He has a great stroke and its a pleasure to swim around him. I have no idea what kind of yardage he completes each day, but for him, that's not really the point. Its the time he spends in the water.
There are many others who spend the same amount of time in the water but complete much less yardage as their strokes need some work. Most are there purely for fitness, so again, I'm not sure the distance they swim is important, just the fact they've put in an hour's worth of some of the best cardio training you can get. I commend these folks. While a less than perfect stroke isn't required for a good workout, it sure looks frustrating for some. I wonder if some people worked a little on their stroke mechanics they'd have more fun, be able to swim longer and stick with a program for a better amount of time.
The subject of mechanics and technique has come up a few times during my swims. After years of coaching, swim camps, video analysis and competing, I've developed a very fluid and long stroke. I only take 12 or so strokes per lap. I also do flip turns however and get some good distance off the wall each lap. Some have asked about my stroke. I recommend some drills and sculling but that's about it. I'm not one to intrude or pretend to be an expert. I just swim how I was taught.
I started swimming laps when I was 5 years old. Just as with anything, when learned young, swimming becomes second nature. I've taught adult swim lessons before and for those who never swam as kids, its very difficult for adults to learn to swim. We're land based, air breathing, upright walking mammals and swimming isn't something natural to modern humans. So it can take some time for adults to get the hang of.
Why is any of this important? Well, some folks at the pool were comparing my stroke to the engineer's. I take a few less strokes than he does and we complete laps at about the same speed. So even though we swim differently we end up swimming about the same distance. Again, for someone just swimming for the fun and fitness of it, stroke mechanics isn't a big deal, unless the poor mechanics makes swimming difficult and not fun. But for people seeking to complete their first triathlon or make Ironman their goal, good stroke mechanics become fundamentally important!
As a cyclist, I'm always thinking about economy. The more energy I can save in a race, the more I'll have when I really need it, either to chase down a breakaway or sprint for the finish. For the swimmer, its the same mentality. If one can save some energy during the swim leg of a triathlon, that's more energy you'll have to bike and run. To save energy, you can either swim slower or cover more ground with each stroke. And if your training for an event, yardage becomes important as well. You'll need a good stroke to get in the distance you need.
For those looking to improve, here's some things I've learned over the years to keep in mind and some drills to work on (speaking only of freestyle):
Press you buoy - Your torso is the most buoyant part of your body. Forcing your chest down in the water will lift your hips and make you more streamlined and balanced. An old, but good article on the technique and a good drill can be found here: http://www.h2oustonswims.org/articles/a_question_of_balance.html
Rotate - Imagine a rod running directly through your body from head to toes. Rotate your shoulders and hips around this rod. A great drill for this is "10 Kick Swim". Take a stroke and kick 10 times on your side before taking another stroke and repeat. This will help you roll your body effectively.
Reach - Key to an efficient stroke is a long reach, just look at Michael Phelps. The drill for this would be "Catch up". Start your stroke as normal but don't take another stroke until your hands meet or "catch up" up to each other in front of you.
Elbows high - Get those elbows high out of the water! This will help you get maximum reach. This keeps you from wasting all that energy with your hands way up the air. Practice this by doing a "finger drag" drill. Let your fingers drag in the water each stroke, really emphasising your elbows getting up high.
Kick - Believe it or not, using a kick board will not only strengthen your legs but will help you learn to balance in water. Hold the front of the kick board with both hands with your arms resting on the board and keep you head out of the water.
Underwater - What your hands do underwater is even more important that what goes on above the water. Janet Evans' stroke looked like a windmill above the water, but under, she was the best. Make sure your hands are always pulling "new water". Start your stroke with your arm extended and make a big "S" underneath your body, extending your arm back fully, really working those triceps.
Incorporate a lap or two of each drill into your workout each day. They will go a long way to increasing your economy and making your swim time more enjoyable and more effective.
Good luck!
He's an engineer in his 50's and swims for an hour every day. Even after my year away from the pool, I wasn't surprised to see him still there day in and day out. His formula is simple...get in, swim for an hour and get out. He doesn't do any sets or intervals, just lap after lap. He's a very good swimmer as well. The guy looks to be in great shape. Doesn't compete. Doesn't do triathlons. He has a great stroke and its a pleasure to swim around him. I have no idea what kind of yardage he completes each day, but for him, that's not really the point. Its the time he spends in the water.
There are many others who spend the same amount of time in the water but complete much less yardage as their strokes need some work. Most are there purely for fitness, so again, I'm not sure the distance they swim is important, just the fact they've put in an hour's worth of some of the best cardio training you can get. I commend these folks. While a less than perfect stroke isn't required for a good workout, it sure looks frustrating for some. I wonder if some people worked a little on their stroke mechanics they'd have more fun, be able to swim longer and stick with a program for a better amount of time.
The subject of mechanics and technique has come up a few times during my swims. After years of coaching, swim camps, video analysis and competing, I've developed a very fluid and long stroke. I only take 12 or so strokes per lap. I also do flip turns however and get some good distance off the wall each lap. Some have asked about my stroke. I recommend some drills and sculling but that's about it. I'm not one to intrude or pretend to be an expert. I just swim how I was taught.
I started swimming laps when I was 5 years old. Just as with anything, when learned young, swimming becomes second nature. I've taught adult swim lessons before and for those who never swam as kids, its very difficult for adults to learn to swim. We're land based, air breathing, upright walking mammals and swimming isn't something natural to modern humans. So it can take some time for adults to get the hang of.
Why is any of this important? Well, some folks at the pool were comparing my stroke to the engineer's. I take a few less strokes than he does and we complete laps at about the same speed. So even though we swim differently we end up swimming about the same distance. Again, for someone just swimming for the fun and fitness of it, stroke mechanics isn't a big deal, unless the poor mechanics makes swimming difficult and not fun. But for people seeking to complete their first triathlon or make Ironman their goal, good stroke mechanics become fundamentally important!
As a cyclist, I'm always thinking about economy. The more energy I can save in a race, the more I'll have when I really need it, either to chase down a breakaway or sprint for the finish. For the swimmer, its the same mentality. If one can save some energy during the swim leg of a triathlon, that's more energy you'll have to bike and run. To save energy, you can either swim slower or cover more ground with each stroke. And if your training for an event, yardage becomes important as well. You'll need a good stroke to get in the distance you need.
For those looking to improve, here's some things I've learned over the years to keep in mind and some drills to work on (speaking only of freestyle):
Press you buoy - Your torso is the most buoyant part of your body. Forcing your chest down in the water will lift your hips and make you more streamlined and balanced. An old, but good article on the technique and a good drill can be found here: http://www.h2oustonswims.org/articles/a_question_of_balance.html
Rotate - Imagine a rod running directly through your body from head to toes. Rotate your shoulders and hips around this rod. A great drill for this is "10 Kick Swim". Take a stroke and kick 10 times on your side before taking another stroke and repeat. This will help you roll your body effectively.
Reach - Key to an efficient stroke is a long reach, just look at Michael Phelps. The drill for this would be "Catch up". Start your stroke as normal but don't take another stroke until your hands meet or "catch up" up to each other in front of you.
Elbows high - Get those elbows high out of the water! This will help you get maximum reach. This keeps you from wasting all that energy with your hands way up the air. Practice this by doing a "finger drag" drill. Let your fingers drag in the water each stroke, really emphasising your elbows getting up high.
Kick - Believe it or not, using a kick board will not only strengthen your legs but will help you learn to balance in water. Hold the front of the kick board with both hands with your arms resting on the board and keep you head out of the water.
Underwater - What your hands do underwater is even more important that what goes on above the water. Janet Evans' stroke looked like a windmill above the water, but under, she was the best. Make sure your hands are always pulling "new water". Start your stroke with your arm extended and make a big "S" underneath your body, extending your arm back fully, really working those triceps.
Incorporate a lap or two of each drill into your workout each day. They will go a long way to increasing your economy and making your swim time more enjoyable and more effective.
Good luck!
Wednesday, December 14, 2011
Cross training
Training can get boring. Its easy to lose motivation in the winter as well. Right now its 24 degrees outside, heavy cloud cover and an inch of snow on the roads. While its no day for being on the bike, it is a great day to take advantage of the cross training in my schedule.
As a youth, I was a swimmer, and a really good one at that. I swam competitively from 10 years old through high school then at the club level in college as well. So I always look forward to this time of year when I'm not just riding a bike. This week I got back in the water for an hour swim and have a swimming session a week planned for the next few weeks.
I'm also running a little bit. I hate running, but a few things have made running a bit less torturous for me. I committed to a 5k race on Thanksgiving day with my nephew and I'm getting a trail run in each week with my wife. Trail running is loads of fun and really isn't close to the pavement pounding pain I experience when running on the road. Not to mention all of the other benes from trail running, like core strength and working all the little muscles needed to balance while running on a technical trail.
Cross training also breaks up the monotony of putting hours and hours on a bike. It make winter training much more fun. I get to train a little with my wife and the pool gets some much needed attention.
All this cross training and a new found tolerance for running has gotten me thinking "tri" again. I've always wanted to do a triathlon but again, running sucks. But I think it may be time for me to at least try and sprint triathlon or two. I do have a long term goal of completing and Ironman, so I guess this would be a good start!
As a youth, I was a swimmer, and a really good one at that. I swam competitively from 10 years old through high school then at the club level in college as well. So I always look forward to this time of year when I'm not just riding a bike. This week I got back in the water for an hour swim and have a swimming session a week planned for the next few weeks.
I'm also running a little bit. I hate running, but a few things have made running a bit less torturous for me. I committed to a 5k race on Thanksgiving day with my nephew and I'm getting a trail run in each week with my wife. Trail running is loads of fun and really isn't close to the pavement pounding pain I experience when running on the road. Not to mention all of the other benes from trail running, like core strength and working all the little muscles needed to balance while running on a technical trail.
Cross training also breaks up the monotony of putting hours and hours on a bike. It make winter training much more fun. I get to train a little with my wife and the pool gets some much needed attention.
All this cross training and a new found tolerance for running has gotten me thinking "tri" again. I've always wanted to do a triathlon but again, running sucks. But I think it may be time for me to at least try and sprint triathlon or two. I do have a long term goal of completing and Ironman, so I guess this would be a good start!
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