FEAR OF THE SWIM
Ron Saetermoe
Swim
The swim is a challenge for a number of reasons, not least of which, is that the swim can dictate how the rest of your race goes. If you have a lousy swim you may have troubles getting back to your original race plan mentally. If you have a great swim it will set you up for a great race.
No matter how well you swim you still have to deal with the pre-race jitters, all of the contact during the swim start, and the shear exhaustion of the event.
So what can you do to improve? Here are a few tips:
– Get confident in your swim: Get a swim coach to look at your form and give you feedback. Your approach here should be to focus on improving one or two major flaws in your stroke and then refine it. If you or your coach has access to an underwater swim camera, this can do wonders for trying to fine tune your stroke. It helps if you can actually see yourself swimming and get a visual of what you are doing wrong.
– Practice your swim start: After a short warm-up in the pool (or other venue), let your heart rate return to normal then go hard for 100 – 200 yards/meters before settling into your race pace. This will help you get used to racing as you will usually go hard for a while before settling into race pace.
– Practice sighting: You should swim in the open water (lake or ocean) whenever you get the opportunity. When you don’t have lane lines to see where you are going you have to rely on sighting to make sure you are swimming in a straight line. Once in my groove, I sight every 16 strokes. I literally count my strokes during my race to make sure I’m sighting frequently enough and it takes my mind off the pain!
– Swim blind: Another good drill is to practice swimming with your eyes closed. Please don’t try this when there are other swimmers in your lane because you will probably go off course. This will help you understand which arm is most dominant in the swim. Understanding this will help keep you going in a straight line while racing.
Of course, there are many more things you can do, but this should be a good start for you.
To learn more about our swim coaching with Triathica, give us a call at 949.273.6223 or email at Jarrett@triathica.com. We also have an underwater CoachCam and Dartfish video analysis software we can use to enhance your coaching session.
Cheers!
MEET PETE AND CORRINNE
If you’ve been by the club lately you may have already met Corrinne Wallace because she works the front desk here. Corrinne also is in charge of mapping our rides and runs and is sort of our social coordinator.
Pete is a friend of ours that has been a triathlete for many years. He’s a dedicated runner now and coaches running at Snails Pace.
If you pick up a copy of Competitor Magazine you’ll see our latest ad on page 36. The “Transform” ad features Pete and Corrinne in the ad as our “heros” that landed on the mystical island of Triathica.
Essentially, Pete and Corrinne are our “test subjects.” We have already put them through their training zone assessments and will be working with them in the months ahead. They will be attending our 12-week training camp, and will follow the 9-week training plan prescribed in the camp.
Corrinne is a “newbie” and Pete is returning to the sport. They are both ultra-marathoners, which besides meaning they’re crazy, means they race distances in excess of a normal 26.2-mile marathon. Some of these races go 100+ miles.
You’ll be seeing more of them around Triathica and www.triathica.com. When you see them chat them up because they’re both really neat people.
NEWBIES WELCOME (Ron Saetermoe)
We were all newbies (triathlon virgins) once. My first race was in Iowa back in 1983. Like a lot of us, a friend of mine talked me into my first triathlon – a friend that didn’t even do the race!
Since I didn’t have a bike (a lot of newbies don’t) I borrowed one from a friend of mine. It was a beautiful Schwinn 10-speed. Reflectors, headlight, fenders and all. After I took all that crap off, I was ready to race.
Keep in mind that back in 1983 the sport was still pretty new. In Iowa they hadn’t figured out how to spell t-r-i-a-t-h-l-o-n yet. So as far as knowing how to train, how to nourish yourself or even the rules, no one had a clue.
I remember practicing on my friend’s bike the morning of the race (that’s right, I hadn’t ridden before race day). I was all decked out in my Adidas sweat suit looking fast. A young girl that was there with her parents said “Boy he sure looks fast.” Funny, I haven’t had anyone say that since . . .
Coming from a swimming background I was first out of the water (out of ALL athletes – all 50 or so of us) in this super-sprint triathlon (even shorter than the normal sprint distance). Feeling great, I jumped on the Schwinn and sped off, promptly getting passed by most of the field. My arms cramped up so bad I had to massage them as I rode.
By the time I got to the run I was so exhausted I was forced to walk at one point (this was a 5K run). My “friend” caught up to me and urged me to go faster. At that point I was calculating his early demise.
Anyway, that was my first race – one I will never forget – I had survived and could now call myself a triathlete the rest of my life.
We were all newbies once so don’t fret if you’re a newbie now. We can help you get through it. Then, you can reflect back on the days when YOU were a newbie.
FREE GROUP WORKOUTS
Week of July 27th
All of our group workouts are free to all members and non-members, so come on out!
We want everyone to enjoy our group workouts but we should clarify the intent. The intent of the group workouts is to “workout.” Yes, it includes a social element. Yes, your Triathica host is happy to give you tips. But please be aware that everyone there is attempting to get a workout in at his or her own pace. If we all go at the slowest person’s pace many people won’t be getting in a proper workout. We will attempt to pair you up with another athlete so you’re not left alone.
All of our group workouts are free to all members and non-members, so come on out!
Week of July 13th
Event: Group Swim
Place: Triathica flag at Big Corona near the lifeguard station next to the jetty (Regular Location)
Day: Wednesday, July 29th
Time: 5:30 p.m.
Planned Workout: 1 – 3 loops around the buoys
Event: Group Ride
Place: Triathica HQ
Day: Saturday, August 1st
Time: 7:30 a.m.
Planned Workout: 1 loop around Santiago Canyon
Event: Group Run
Place: Triathica HQ
Day: Sunday, August 2nd
Time: 7:00 a.m.
Planned Workout: 9 miles through Whiting Ranch
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Big Corona – Corona Del Mar From the 405 N take the Jamboree Road Exit Make a left at Jamboree Turn left at Macarthur Boulevard Turn left on to CA-1 Pacific Coast Highway Turn Right on Marguerite Turn right on Ocean Boulevard Turn Left at Breakers Drive Turn left to stay on Breakers Drive |
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Triathica – Triathlon Training Center From the 5 Freeway: Exit Bake Pkwy and head east for about 4 miles Make a left on Rancho Pkwy South Turn right at the 3rd driveway 2nd building on your right Triathica is in Suite B on the right side of the building |
COMPUTRAINER MULTIRIDER
One of the pieces of equipment that sets Triathica apart from the rest is our CompuTrainer MultiRider system. The only one of its kind in Orange County, this unique piece of equipment allows you to ride on some amazing bike routes from around the world, and right in your backyard.
In reality, our CompuTrainer room permits three types of set-ups:
1. Real Bike Course Video: Ride the Ironman courses from Arizona or Coeur d’Alene (single rider)
2. 3-D Interactive: Ride courses from around the world (two riders)
3. MultiRider: Ride courses from around the world (up to six riders)
In addition, the CompuTrainer has “Spin Scan” Pedal Stroke Analyzer that allows you to review your pedal stroke to improve your efficiency.
Come on in and ride with us. Your first Triathica visit is “on the house.” Our walk-in rate is $20.00 for non-members and $15.00 for members. Buy a 10-pack which is $15.00 per session for non-members and $10.00 per session for members.
MY PERFECT TRAINING WEEK (RON SAETERMOE)
Because of the normal demands of “life,” it seems we seldom have time to squeeze in all of the quality training that we’d like to. When “life” doesn’t get in the way, here is my perfect training week:
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Day
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Morning Workout
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Afternoon Workout
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Monday
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Swim
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Strength
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Tuesday
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CompuTrainer
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Treadmill
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Wednesday
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Swim
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Strength
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Thursday
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CompuTrainer
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Treadmill
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Friday
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Swim
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Off
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Saturday
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Long Ride/Short Run
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Off
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Sunday
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Short Ride/Long Run
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Off
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Here’s why this is my perfect week:
1. I get three good workouts in each sport.
2. I incorporate two strength sessions.
3. I get two CompuTrainer (CT) workouts. The CT allows you to get a very high-quality workout in a short amount of time.
4. I get two treadmill workouts. Like the CT, the treadmill allows you to get a high-quality workout in a short period of time.
5. This format allows my upper body and lower body to rest alternating days.
6. I get to do my long workouts on the weekends when I have more time.
7. I do bricks both Saturday and Sunday, which helps me in competition.
How often am I able to do my “perfect training week”? Not often enough, but I’m always trying.
I’m sure you have your own perfect training week. If so, let us know what it is – we’d like to know.
12-WEEK TRIATHLON TRAINING CAMP
Triathica is pleased to offer a 12-week triathlon training camp specifically designed for those participating in the Orange County International Triathlon on Sunday, September 27, 2009, and beyond. The camp is suitable for athletes of all levels.
Click here to sign up
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Fees:
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$450.00 | |
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Location:
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26475 Rancho Parkway South, Lake Forest, CA 92630 | |
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Dates:
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July 11, 2009 (12 weeks) | |
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Times:
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6:00 a.m. to 7:00 a.m. | |
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Coaches:
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Your head coach and president of Triathica is Ron Saetermoe. Ron has been in the sport of triathlon since 1983 and has completed over 100 races. His years of experience assure your triathlon success. Ron is a certified triathlon coach through USAT. Your assistant coach is Jarrett Pflieger. Jarrett is the facility director at Triathica and is a USAT certified triathlon coach. | |
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Classroom:
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The Triathica 12-week triathlon training camp includes 12, one-hour classroom sessions. Each session will cover a separate topic with the purpose of giving you the knowledge you need to confidently complete your 1st, or your 101st triathlon. | |
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Topics:
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The following topics will be discussed: Week 1. triathlon basics, Week 2. triathlon safety, Week 3. triathlon training plan, Week 4. triathlon nutrition, Week 5. triathlon flexibility, Week 6. triathlon strength training, Week 7. triathlon swim, Week 8. triathlon cycling, Week 9. triathlon running, Week 10. triathlon transitions, Week 11. triathlon race strategy, Week 12. the OC International Triathlon course | |
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Training Plan:
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Included with your enrollment is a 9-week triathlon training plan. The plan will detail your daily workouts right up to race day. A $170.00 value! | |
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Training Zone Assessments:
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Have you ever wondered what your training zones are? Did you know they’re probably different for each sport? Every "camper" will receive free training zone assessments in swimming, cycling and running — a $150.00 value! | |
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Triathica Tri Top:
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Included with your enrollment is a Triathica tri top. A $75.00 value! | |
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Workouts:
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Our workouts are open to everyone (campers and non-campers). – Wednesday’s 5:30 p.m.: open-water swim at Big Corona – Saturday’s 7:00 a.m.: bike ride originating at Triathica – Sunday’s: 7:00 a.m.: runs originating at Triathica | |
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Athlete Fitness:
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You should be in good physical condition and have no medical reason or impairment that might prevent you from participating in strenuous physical activities. We strongly recommend that you consult your physician prior to enrolling in this camp. Athletes of all levels are encouraged to enroll in the Triathica 12-week training camp. | |
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Essentials:
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We will cover all of the essential equipment, apparel and nutrition during our first training session. See the Triathica website for a complete list of items you’ll need to compete. Triathica Triathlon Checklist | |
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OC International Triathlon Course:
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You will have an opportunity to ride and run on the OC International Triathlon course during some of our workouts. This is an “Olympic” distance course (1.5k lake swim, 40k bike, 10k run) and is considered “challenging.” | |
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More Information:
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Website: www.triathica.com Telephone: 949.273.6223 Email: info@triathica.com |
TRIATHICA SERVICES
Triathica is a one-stop shop for the training needs of triathlon and multisport athletes of all levels. Novice or veteran, Triathica can take any athletes’ performance to the next level. It is the first facility of its kind and Triathica has tools and equipment that are not available anywhere else.
Some of the services that sets Triathica apart from all others are…CompuTrainer MultiRider sessions, Endless Pool sessions, indoor cycling sessions with feedback, swim, run and bike analysis, personal training, flexibility training, resistance training, customized training plans, fitness evaluations, nutrition consultations, bike fit capability, classes, massages, group swims, runs, and bike rides, and much more.
No other facility in Orange County offers this kind of service. Any athlete that has the determination can come to Triathica and be transformed. The state-of-the-art equipment, dynamic classes, and video analysis capability sets any athlete up for success. Even if you’re not ready to race, you can still reap the benefits of training like a triathlete. Get fit, lose weight, meet new people, and most importantly, have a great time. Come in and start training like a triathlete today!
GROUP WORKOUTS
Triathica is hosting FREE weekly group training sessions. These group sessions are a great way to break up the monotony of training alone and are also an excellent way to track your training progress.
The Group Swim will be held at Big Corona in Corona Del Mar every Wednesday. Swims are usually at 5:30 p.m. but will be held at 4:30 p.m. on OCTC meeting nights. Look for the Triathica flag by the lifeguard station near the jetty.
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Big Corona – Corona Del Mar From the 405 N take the Jamboree Road Exit Make a left at Jamboree Turn left at Macarthur Boulevard Turn left on to CA-1 Pacific Coast Highway Turn Right on Marguerite Turn right on Ocean Boulevard Turn Left at Breakers Drive Turn left to stay on Breakers Drive |
The Group Bike Ride will be held every Saturday morning at 7:00 a.m. leaving from Triathica (one loop of Santiago Canyon with a Silverado Canyon out and back), and the Group Run will be held Sunday mornings at 7:00 a.m. also leaving from Triathica (about six miles through Whiting Ranch from Triathica). (The distances and the routes may vary depending on the level of the group.) Come join in on the fun!
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Triathica – Triathlon Training Center From the 5 Freeway: Exit Bake Pkwy and head east for about 4 miles Make a left on Rancho Pkwy South Turn right at the 3rd driveway 2nd building on your right Triathica is in Suite B on the right side of the building |
RESISTANCE TRAINING: THE WOE OF ENDURANCE ATHLETES
Triathletes and other endurance sports athletes are notorious for not incorporating some form of resistance training into their training programs. Some think training with weights and other forms of resistance will make them bulky, clunky, and slow. Others may think they do not have the time to resistance train on top of their swim, bike, and run schedules. Some people are scared of weights and some people just plain don’t want to.
This is unfortunate because having an appropriate resistance training program can drastically enhance performance, decrease fatigue, decrease injury, and speed up recovery time.
Lengthy endurance training sessions take a toll on the body, especially long runs. Performing the same pounding movement in a straight line, day-in and day-out, will weaken muscles not in use during the movement and tighten the muscles and tendons that are being used.
The benefits of resistance training FAR outweigh any excuse not to.
But won’t this type of training make me big and clunky?
No.
The main goal for body builders when they train is muscle hypertrophy (size), not strength and power. Strength may be a byproduct of the size, but that is not the main goal. They achieve size by lifting a certain way, eating enough food to sustain their bulk, and little to no cardio. It takes a lot of work to hold onto size like that, so if you are not intentionally trying to gain bulk, you probably won’t unless you are a genetic muscle freak.
Triathletes should train for strength and power. Again, this will enable an individual to sustain effort for longer periods of time delaying fatigue, increase “kick” during the race, decrease risk of injury, and increase performance overall. Proper strength training will get you the power, speed, and strength you need without a substantial gain in body mass.
I just don’t have the time to resistance train.
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Resistance training can be just as beneficial for race performance as actual swim, bike, and run training.
In terms of a car, if you upgrade the engine without upgrading other parts within the car, it is only a matter of time before something breaks down. The same goes for your body. Resistance training is like strengthening all moving parts within a vehicle…then putting a supercharger on the engine. You will see results beyond just driving (running) around for hours. Plus if something breaks down, it will take up more time just to get back to where you were before.
A triathlete would not quit running because they didn’t have enough time. When you put resistance training on equal grounds with the other three events, it will be easier to prioritize and schedule your workouts.
Marathon resistance training sessions will not do you any good. 20 – 30 minutes two to three times per week will make a HUGE difference.
I’m too weak to resistance train…
Exactly. All the more reason to do it.
Any resistance training program should be scaled to the capabilities of the individual. If you can’t do a squat now, there are other things you can do to build up to it. Fear should never be a factor in stopping you from resistance training.
I don’t even know where to begin…
Not a problem. There are many books and resources on the Internet out there that can help you, but you should always beware of false information from unverified sources. Even better, you can get a personal trainer that can help you create a program based on your own abilities and goals and have someone to hold you accountable and teach you proper technique.
You should always consult a professional before starting a resistance training routine. Done with improper form, this type of training can do more harm than good. You wouldn’t run with your body bent over and contorted into a weird position, so don’t resistance train in an improper position either.
A USAT certified Triathica coach can help you get on the right track with resistance training. Schedule a personal training session here.
