Taking on the Swim

   Many times I have heard people say that what has kept them from doing a triathlon is the swim portion. Even my own brother, who is an amazing swimmer, has said that he simply doesn't have the time to incorporate swimming into his workout. I would encourage anyone to incorporate swimming into their workout because of the low impact nature of the sport. Even if you never want to do a triathlon, swimming is wonderful exercise that you can participate in for life. This post is dedicated to swim tips for the triathlete and the beginner who may want to try a, "tri," but may be apprehensive because of the swim portion of the race.

     The best way to get involved in a triathlon is to sign up for a pool swim tri. There are many out there and now that the sport is getting more popular, I'm confident that you could find one in your town or surrounding area. The YMCA is a great place to start. Many of the local Y's are offering pool swim triathlons. The YMCA of the West Shore in Camp Hill, PA is currently offering a class where they will train you to do a sprint triathlon. Group exercise is often helpful if you have trouble motivating yourself. Their course ends with the class participating in a real triathlon.

     One of the fears people often have is swimming in open water. How many times have I heard, “I don't know how you get in the water with that many people? Doesn't it freak you out?" That is why a pool swim is helpful if you've never done an open water swim. The pool swim triathlon requires that participants submit a time for the distance being covered. Once the administrators of the race receive your time they can group participants; that way you'll be with swimmers close or even a little slower than your own ability. One word of warning; people do lie on their time submission so you still have to be careful and watch for others around you. I once had a guy behind me that was practically on top of me after the first lap of the swim. I simply moved over in my lane and let him pass me; this is much easier to do in a pool than in open water.

      Exiting a pool is a little easier than exiting from a rocky river or lake. Two years ago I witnessed an athlete cutting his foot on a rock as he exited the river. Chances of a cutting your foot at a pool are less.

      A pool swim is also a little less intimidating because you can see the bottom of what you are swimming in, it's easier to see where you are going, and the swim distance is usually shorter than it would be in open water. The race will be set up inside a natatorium (sometimes outside) where you will line up according to your time. When it is time to swim you get in the water and someone will start you (another advantage- a standing start versus a diving start). Someone will be in front of you and someone will be behind you, but there is usually a pause of around ten seconds in between participants, so while you are swimming with others around you, it is a more controlled environment.       

     Another advantage is the pool will probably be heated so you won't need a wetsuit. The water temperatures in lakes, oceans, and rivers always vary, so sometimes a wetsuit is needed. While some triathletes swear that they can't live without a wetsuit because of added buoyancy, I feel that the time gained by wearing a wetsuit is lost by trying to get out of it. Wetsuit lover or not, you won't need one for a pool swim.

     Practice makes perfect for any type of race including a pool swim triathlon. Get yourself to a pool and practice an," in water," start. Stand in the shallow end and push off of the wall under water.  "Streamline," off of the wall by putting your arms against your ears and stretching them out in front of you as far as you can. Don't forget to interlock your hands so that you resemble a torpedo. This will maximize the distance you travel off of the wall. By properly streamlining off of the wall you can travel further distances without even swimming, and for the non-swimmer this means saving energy.

       If you know how to flip turn I would highly recommend practicing your turns. Like streamlining off of the wall, flip turns (done properly) can place an efficient swimmer half way down the lane, saving you time and energy. Many pool swims that I've done have you flip turn, and then swim under the lane line to transition to the next lane in the pool. I would highly recommend practicing this, as it can be tricky, especially if you are already nervous. Ask around and find out how you will transition from one lane to the next and if it's legal to flip turn. If you don't know how to flip turn, I would suggest practicing a two handed touch on and off of the wall. You will be disqualified if you don't touch the wall upon turning.

     A pool swim triathlon is a great way to get your feet wet (I couldn't resist) if you are fearful of swimming in open water. The pool swim is also great for the child or teen who wants to try a triathlon. Pool swims are also really great for spectators, as they can stand around the pool and cheer you to the end. 

     I guarantee once you try a triathlon with a pool swim you'll be hooked, and then you'll gain the confidence to head to a lake, ocean, or river for an open water challenge.

Tri- On Friends,

Kelly

See the videos below from You Tube to learn more about streamlining and flipturns.

    

Tri-Tips

     After training and racing for nine plus years, I have been asked a dozen times or so, how do I keep going during a triathlon, do I ever walk, and when do I think I might stop racing? All really good questions that I would like to address in this post.
     I try really hard not to walk during my races, but if I need to I will. During my half ironman, this past November, I did walk for a minute or two towards the end of the half marathon. I needed a physical break as my hamstrings were starting to tighten, but I also needed a mental break; after all I had traveled 67 miles at that point. I came to a bridge at around mile eleven of the run and I got over that incline okay; it was the second incline that I wasn't mentally prepared for. I didn't really want to walk, but as I said above, I needed a mental break and in the scope of 70.3 miles what's a few minutes anyway?
     How do I keep going during a triathlon? Mostly, I think about all the training time I have put in and I tell myself I am so much more prepared than half the people on the field. I truly believe that, because I have witnessed so many participants out on the course who have not prepared. I've seen people sitting on curbs, bikes that have crashed, people who have dropped out. I had a conversation with a guy during the half ironman in November (run portion) and he told me flat out that he should have done more long runs for his training. I stayed with him for a while, and later he had to stop and walk a while, he could not go any farther.
     I have become great at mind games during endurance events. I never think of the whole race; ever. I take it one sport at a time. I first concentrate on the swim. I make sure my form is its absolute best during the swim. This means to follow through on my arm stroke, stretch out, and breath on both my left and right sides. Most people do not follow through with their arms when they swim, and this leads to fatigue because you will have to have to work harder to get your body through the water. Swimming technique is key for success.
     Once I get through the swim portion, I am immediately thinking of transition into the bike area. This means as I am exiting the water, I have already forgotten the swim, and my mind is on getting into the transition area as quickly as possible and getting my socks and cycling shoes on, along with my helmet. The next step is to get my bike and head out of the transition area. You must wait to mount your bike upon leaving the transition area. I concentrate on exiting the bike area without crashing into other cyclists, as there is always a bit of congestion getting out of transition. There are many things to think about at this point of the race, or T1 as it is called. Easy, right? At this point there are many details to keep my mind off the fact that I may be a little fatigued after the swim.
     Depending on the race distance I start to feel fatigued toward the last miles of the bike ride. So how do I distract myself? I try to concentrate on cadence or the number of revolutions of the crank per minute, or the speed at which I am turning the pedals on my bike. I literally count the number of revolutions per minute while I'm racing. During a race, I strive for 90-100 rpms. I concentrate on  counting and the action of my legs. The counting takes my mind off what I'm actually doing, and it takes my mind off the distance I have to go on the ride.
     The real test of a triathlon comes during the run. You've already swum and biked and now depending on the distance, you must force your muscles to do something they don't want to do. Your legs are like rubber for the first part of the run because during the cycling portion of the race your blood is flowing in a different direction(up towards your quads). So how do I get through the run? Again, I play mind games with myself. I know from experience that the first mile is going to be miserable, but after that when my muscle groups re-adjust to running, I know that the run will be less painful.
     Another tip to distract yourself during the run, is to set your watch timer every four minutes or so. I know that in about four minutes, I'll run a half mile. Four minute increments is a small amount of time. When I am starting to get tired during the run, I reset my timer to zero and go for four minutes. I can do anything for four minutes. This method works great during training as well. Using smaller blocks of time, versus say eight minute increments, is mentally easier for me to digest.
     Aside from doing four minute increments during the run, I also like to talk to people. It sounds crazy and how in the world would you have the energy to muster up conversation? Trust me it works. I usually start by asking a person how they are feeling. I have rarely had anyone respond that they felt great. The old expression rings true, misery loves company. I know that whomever I am talking to is hurting too, and somehow that is a comfort ; sick as that sounds.
      Talking to other people during an event is also a great way to meet people. I know it sounds weird, but everyone has a story, and I've learned a lot about the human spirit by talking with people during a race. I've met people with cancer and people who were participating because someone they loved had cancer. I've met old and young, men and women, first timers and seasoned athletes. Let me tell you, they all have stories and it is quite a distraction if you just start a conversation. Each time I race, I like to meet one new person.
     I am no expert by any means on the wonderful world of triathlon. I share with you what I know, in hopes that it may help you if you are a triathlete or maybe an aspiring one. I have such a passion for this sport, but more importantly I have a passion for people and compassion. Triathlon has been more for me than just sport, it has been a love affair. Through triathlon I can figure out who I am and who others are. Through pain and perserverance I can strive to be a better person. Triathlon helps me find the meaning of life.
     Oh, to answer the last question of when might I stop triathloning? When I can't possibly do it any longer; hopefully never. Watch the video below to see total inspiration and why I tri.

Tri- on Friends,

 Video from You Tube, Dick and Rick Hoyt  

Kelly

Tri- Scheduling

     Okay it's January 7th have you kept your resolutions so far? One week into the new year and I have even slipped on some of my new goals, but have no fear, just like slipping off of a new diet or exercise program, it is easy to get back on the wagon. Don't sabotage yourself if you haven't quite kept up, goals are not an all or nothing experiment. I have learned through triathlon that slow and steady is the way to success to get myself to the finish line and the same applies to things that we want in life; slow and steady and you'll get there.
     This post is about making a plan for race season. I am often asked about the different types of triathlon and how I decide what races to do. Each January, along with my resolutions, I sit down and make a list of the different races and distances that I want to accomplish for the upcoming season. I am a planner and I tend to stick with things more if I have them in writing. My husband says,"Don't put things in writing unless you really mean it." There is some real truth in that statement because I find that writing things down puts ownership on it. Especially when I am writing a blog for an audience, I better do what I say or I am going to lose credibility. Highly successful people write things down and follow through. So no matter if you are planning to lose weight, quit smoking, or starting a business, a written plan will help you.
     There are four different levels of triathlon. The original triathlon was the full distance or Iron distance triathlon. In 1977 a bet was made between five men after a running event. The argument was, who is the better athlete: a runner, a swimmer, or a cyclist? Each person thought their area of expertise made them the better athlete and so they came up with a contest to take place in Hawaii. The gruelling winds, the heat and the distance would make it an incredible challenge.They would swim 1.2 miles, bike 112 miles, and run a full marathon of 26.2 miles to see who faired the best and so Kona Triathlon or the Ironman World Triathlon was created.
      The triathlon bug caught on in the 1990's and race directors around the country realized they could attract more athletes by adding some different distances. There is a Half Iron distance which is a 1.2 mile swim, a 56 mile bike and a half marathon(13.1). The challenging Olympic Distance(which was just added in 2000 to the Olympics), which consists of 1 mile swim, a 25-30 mile bike and a 10 K run. Finally, for the newbie or really fast athlete there is the Sprint Triathlon which usually consists of a half mile swim, a 15-20 mile bike, and a 5k run. Don't scoff at any of the shorter versions of triathlon because each distance offers a unique challenge. Terrain and weather conditions can turn a sprint into a tough event.
     When planning your race schedule it is important to keep the distances in mind. Obviously if you have never done a triathlon before it would be a good idea to try a sprint distance in my opinion. That is the shortest distance, but by no means the easiest because you have to go fast to get placement in these types of events. A pool swim is also important if you are newbie to the sport. Many athletes that are not well versed in swimming panic and a pool swim is a great way to ease any swim anxiety. Many YMCA's offer triathlons with pool swims. This is an excellent way to start if you are interested because it won't take over your life in order to train for the event. A few hours a week diligently training in each venue will get you to the finish line. When you get into the Olympic distance and on up to Ironman the training gets more involved and becomes a second job to most, but it can be done.
     Once you decide on the distance then it is time to find an event. This can be done by searching the Internet and looking for local events. If it is your first triathlon I would recommend you find one local. Triathlon entry fees can be pricey. It costs the race director a lot more money to put on one of these events because you need area to swim, bike and run along with timing programs and public officials to help manage large amount of people doing it; hence it is more expensive to put on than a running event. I like Active.com to find events but I also love talking to other athletes to see which events they liked and why. Other triathletes will talk to you all day long about this stuff. I think staying local will also cut down on your lodging expenses. Once you've tried it and had some success, than you could move to another distance and even another town or state. I guarantee if you train properly and plan accordingly you'll be hooked and you will want to do another and then another.
     I usually plan on around  four triathlons per season. I could probably do more but that seems to fit into my life and not overtake other important areas like work and family. I like to do smaller distances to start my season and then end my season with the longer distances. This type of staging makes perfect sense because just like my training, the racing is a gradual build to the longer distance at the end of my season. I love to do local events because I feel I am supporting my community that way. The Tricat Sports series is  a group of triathlons that I like to do each year and the races are near my hometown of Dillsburg, Pennsylvania.
     The series benefits cystic fibrosis. The series offers a few sprint distance tri's along with an Olympic distance and this year they may be offering a half iron distance. Don't let the sprints fool you; these are challenging sprints- one takes place in the hilly area of Pinchot State park and the other is a course on City Island in Harrisburg, PA. The swim on City Island takes place in the Susquehanna River and it is not for the person who is fearful of the water; at any given time you may dodge logs, rocks or people.
     Another series that is close to home for me is called the Rivertown Race Series. This series offers triathlons, running and cycling events. But sometimes you can't find races that are local to meet your needs so you have to figure out how much you want to spend and what distances you want. I used to live in North Carolina and there is a wonderful series there where you could do a race every weekend if you wanted, but I wouldn't recommend it. Florida  is another state that offers a nice variety of triathlon events.
     There are some great books out there to help with training once you've decided on what event or events. A favorite of mine is called Triathloning for Ordinary Mortals by Steven Jonas. It is the first book I read on triathlon and it gives wonderful advice as well as realistic training programs. I would recommend it for the new triathlete or the well versed.
     Look for me this year at the Philadelphia Olympic Distance Triathlon. I've always wanted to do this one but I usually get closed out. Yet another reason to plan early. The more popular venues fill up quickly and ofter there is a cap on the event.
      There is a lot to consider when signing up for a triathlon but that is another reason why I love it. My type"A" personality thrives on the fact that I must plan accordingly for my season. Triathlon is so involved because of the equipment, time, training, and planning, but that is one more bragging right that you can enjoy when you cross the finish line, and say,"Yeah, I did that one!"

 Happy Tri-ing!
 Kelly

P.S. My last entry I mentioned that I wanted to start a charity called Empower-Tees. Please collect your old race shirts(gently used or new) and inspiring sports tee-shirts to send to the women's and men's shelters in Harrisburg, PA. I believe that we may be able to inspire some struggling folks to get fit, but also to change their lives for the better. I'll soon have a PO Box where you can send your new or gently used tees, so look for more info soon.