Triathlons seem like the ultimate challenge, and as humans, it is very difficult to resist that opportunity to conquer that challenge. It takes courage and determination to go after this goal. The idea to swim, bike and run is very appealing. Many people who start training for triathlons are already working or training in one or more areas. Each area demands individualized workouts.
If there is an area that many athletes are not as familiar with, it is the swimming, … making it the most difficult. The running and biking are easier legs to train for because the athletes are more familiar with them. Many runners use the bike to cross train and cyclist will also often run to add variety. Swimmers very rarely cross train with running, as they are used to the non-weight bearing activities. Running and cycling are also areas that you can simulate on a treadmill or bike trainer. Swimming can only be done in a pool, lake or ocean.
Getting ready to compete in a triathlon takes training and planning. Fitting in workouts for all areas can be complicated and time consuming. It's not always so easy to trek out to the pool for a difficult swim workout when the running trail is right outside the front door. A bad swim can make the difference between a good triathlon and a bad one. It is also the perfect area to take advantage much of the competition's weakness.
The following are some helpful hints for people interested in training for the swimming leg of a triathlon:
The first thing is to get in the pool at least 2 times a week. If possible, go to the course of your selected triathlon or do some open water swimming. A common pit fall for many triathlon athletes is that they do all of their training in the pool and are unfamiliar with swimming in a lake or ocean. There is a huge difference in swimming in a pool versus the open water: visibility. There is no black line to follow, and instead there are waves, currents, seaweeds, weather and sometimes fish. NEVER go swimming by yourself, especially in open water, … no matter how good of a swimmer you are.
The best way to start training for the swim is by doing long swims. When you get more efficient in the pool and your stroke starts to feel long and strong, start doing some longer interval work. Two weeks before the competition, add a bit of sprint and strong kick work. You will need them for the start and finish.
Some points to consider while training:
Make sure that you keep your stroke long. This is important in efficiency and energy conservation. As your hand enters the water, make sure that you stretch it out a bit more before you start your pull. Not only will this keep you floating better, the longer you are, the more buoyancy you will have. It will also help you to grab more water and therefore move more water, resulting in better speed. A guideline is to feel your goggles with your shoulder. That might be a bit more flexibility than most people have, but it is a good visual.
Your pull should be long, reaching for your thigh at the finish. This is a common mistake, as most people want to pull their hand out at their waist. You lose a lot of power if you do that. Another thing to look for is the fact that you should pull underneath your body. A very common mistake is that people will pull out to the side of their body, looking like a water bug! Not only is this very hard on your shoulder, it isn't very efficient. I like to think of pulling on a rope about 12 inches from your body. This will naturally give you an elbow bend and put your arm in a power position, maximizing the use of your muscles. Also, by pulling down the mid-line of your body, you will swim straighter. Really think about this as you breathe. Many people over-compensate when they breathe.
Practice your breathing. If the water is wavy or with strong currents, you will need to adjust how you breathe. This is the most difficult thing about the transition from pool swimming to the lake or ocean. When you open water swim, you need to be able to lift your head to see where you are going or to sight on the next buoy. If you are training in a pool all the time, make sure that you swim and practice, lifting your head up and forward to get yourself ready for the open water. Now this is difficult for many because it puts you in a bad position in the water -- your bum and legs will sink. The more efficient you become with this, the better. Again, practice is essential. You may also need to adjust your breathing to be a bit earlier or later in you stroke, depending on the conditions.
Your kick is also important. Don't worry so much about your legs during the race. While they are important in sprinting, they aren't in long distances. They are big muscle groups demanding lots of energy and effort. So, while you don't want them to just drag -- more common in men than women because females carry more fat -- you do want to have enough effort so that they aren't sinking. A common beat is a 2 beat kick. This means that when the right hand enters the water, the left leg does a small kick and just the opposite when the left hand goes in. I recommend practicing a faster kick -- a 6-beat at the beginning of the race just to clear yourself of all the other competitors. A quicker kick at the end may also be needed. But for the most part, you will want to save you legs for the upcoming bike leg.
If possible, practice getting out of the water and running to the change station. It is a whole different feeling, as it demands different efforts from the muscle groups. Another thing to think about is when to start putting your feet down when you get to the end of the swimming leg. Many people try to put their feet down but are still in deep water. You can swim faster than you can run in chest deep water. You will feel the difference in the water as it gets shallower. If you are pulling deeply, you may want to wait until your hand touches the sand before you stand up. This is another good reason to get to the course early and check it out. Beaches vary greatly.
Have fun with your workouts and good luck.
Beginning workouts
500 yard warm up
5 x 200 yards getting faster within the 200 (20 second rest in between)
3 x 300 practicing on a long stroke and breathing (20 seconds rest)
300 yard pull
200 cool down
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500 yard warm up
400 yard pull
100 yard easy
2 x 500's increase speed on every 3rd length
100 yards easy
4 x 50's working on speed (10 seconds rest)
200 warm down
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300 yard warm up
5 x 200 yards getting faster within the 200 (15 seconds rest)
600 yard swim focus on breathing and long stroke
5 x 50's fast and hard (15 seconds rest)
200 yards easy
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200 warm up
200 pull
100 easy
4 x 500's alternating speed and stroke technique by 50's
600 long and easy
Sprint workout (just to shake things up)
300 warm up
6 x 100's 60 % effort with 15 seconds rest
100 easy
10 x 50's fast kick at beginning and end of each 50
400 yards kick, every 3rd 25 fast kick, 80% effort
400 yards long and easy
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