What if you are not from a swimming background though want to be more competitive in the triathlon swim? One answer is to add more structure to your swim training.
I Want To Be A More Competitive Swimmer
There are many triathletes whose goal for the swim is to “just get through it so that I can get on the bike”.
I am not one of these.
Swimming is enjoyable to me. I have spent many hours reading books and blog posts and watching videos about swimming in order to be a faster swimmer. I have also gotten advice from my son, a former college swimmer, on how to improve my swim.
As with most sports, improvement comes by developing better technique, a more efficient form, greater full body strength, and aerobic fitness.
Increasing Stroke Rate Using the FINIS Tempo Trainer Pro
According to Swim Smooth, there is an ideal relationship between swim speed (time per 100 m) and swim stroke rate (strokes per minute). A swimming stroke that is too high (RED zone) hints at too short a stroke. On the other hand, a slow stroke rate typically indicates too much glide with each stroke and a tendency to create a hand position in the latter part of the stroke that causes one to slow.
My swim currently falls in the upper left portion of the BLUE region. Using my FINIS Tempo Trainer Pro, I am training to increase my stroke rate while paying close attention to the catch phase.
The ideal range for swim speed vs. stroke rate chart is in white between the blue (too low stroke rate) and red (too high stroke rate). Source: Swim Smooth
About the FINIS Tempo Trainer Pro
The FINIS Tempo Trainer Pro is a waterproof metronome. The choice of one of its three modes depends on the training plan. For example, one mode allow you to set a time per lap for use with interval training.
I set the device to transmit an audible tone for each of the strokes in the targeted pace. For example, I set the Trainer to beep every 1.0 second for a stroke rate of 60 strokes per minute.
The pace is adjustable in 1/100th of a second increments giving plenty of resolution for every situation.
The small, waterproof device easily secures beneath a swim cap and transmits a clearly heard, audible beep. It floats in water to help avoid it being lost in the pool or open water.
The Tempo Trainer Pro also comes with a clip for ‘dryland’ training. For example, it is used in bike (cadence) and run (foot turnover rate) training.
The FINIS Tempo Trainer Pro includes a replaceable battery. I have had the device for more than five years and replaced the battery one time by taking it to a local BatteriesPlus store.
My journey toward becoming a better swimmer continues by working to increase my stroke rate. With strength training and more structured time in the water, I am confident that I will be more competitive in the triathlon swim.
Bremerton,
Washington, September 13, 2015 – Tri Turtle Tri, Wildcat Lake County Park
With yesterday’s race in Oregon, I had completed triathlons in half of the states of the USA. Today, I would start the second half with the triathlon in the state of Washington.
After the awards ceremony for the Best in the West Triathlon, Joy and I pointed our van to Wildcat Lake Park, a county park outside Bremerton, Washington. Our goal was to reach the park in time for packet pickup for the next day’s race.
We reached the park, which is located within 10 miles of the eastern edge of the Olympic National Park, with time to spare and collected the race packet.
Meet the Race Director
There is
no doubt in my mind that Lisa Ballou is the reason for the longevity of Tri
Turtle Tri. She is organized and among the
most enthusiastic of race directors I have met.
Lisa’s email signature – ‘Lisa B, your Tri Turtle’ – gives you a sense
of her fun-loving personality.
Her frequent
communications before and after the race encouraged both experienced and first-time
triathletes. For example, take a look at
her description of the swim course from an email sent a few days before the
event:
“The ½ mile SWIM will travel in a clockwise triangle. Volunteers will be positioned on surfboards about every 100 yards along the course. Swimmers can stop and rest at these markers, if necessary. In addition, there will be swim volunteers in the water with flotation noodles to aid swimmers needing personal assistance.”
After a single sentence description of the race course, Lisa dedicated the remaining space to encouraging those less-than-confident swimmers. I know that if I were concerned about the swim, I would feel a whole lot more comfortable knowing that the water was filled with people ready, willing, and able to help me complete this first leg of the triathlon.
Another Triathlon Doubling as a Fundraiser
2015 was also the 10th year that Tri Turtle Tri donated
part of its proceeds to local fitness and wellness programs, which included a
free community wide “Family Fun Run” to encourage families to greater
fitness.
This was the also the third year that Tri Turtle Tri, through Tri Turtle
Wellness, had awarded a college scholarship to a Klahowya secondary school
graduate. The scholarship was based on the
student’s essay describing how the Kitsap Tri Babe motto, “The miracle is
not that I finished, the miracle is that I began,” was relevant to their
life.
Race director Lisa Ballou with two of the members of the Klahowya Secondary School cross country team she had coached. The young man on Lisa’s left completed the triathlon while the one on the right served as a race volunteer. The picture is courtesy of Lisa Ballou.
10th Annual Tri Turtle Tri SprintPlus Triathlon
About
400 participants gathered on this drizzly morning at Wildcat Park to swim,
bike, and run in and around Wildcat Lake.
Distances
for the individual legs of this USAT-sanctioned
triathlon were slightly longer than those of the typical sprint triathlon,
hence the name ‘SprintPlus’:
Swim: 0.5 mile (800 m)
Bike: 15.6 mile (25.1 km)
Run: 3.4 mile (5.5 km)
Swim
The temperature
of the water in Wildcat Lake today was below 78⁰F meaning that according to USA
Triathlon rules wetsuits could be worn for the swim. The cool drizzle made the wetsuit even more desirable.
The half
mile (800 m) swim followed a clockwise triangular path with two right turns
before exiting the lake.
I made two mistakes on race morning that caused me to waste time on the swim, even if only a few seconds. First, I had not identified the swim exit on the race course map. I also missed the portion of the pre-race meeting during which Lisa pointed out where swimmers were to exit.
As a result, during the final leg of the triangular-shaped course, I set a trajectory toward the area where we had entered the lake, instead of toward the actual exit which was 10 to 20 yards left of the start.
Triathlon tip: Take time before the race to learn the course as much as possible. This should involve learning where to exit the swim by identifying a marker near the exit.
From the exit of the water, we climbed a steep hill on our way to the transition area. Upon reaching flatter ground, the remaining jog to the transition area involved dodging, and occasionally stepping on, sharp rocks protruding from the ground.
Bike
The 15.6
mile (25.1 km), out-and-back bike course took us on local roads, initially west
of Wildcat County Park. At about half
way toward the turnaround, the course shifted to a southwesterly direction. Sparse traffic allowed us to enjoy the evergreen
trees, deciduous shrubs, and ground cover that was only occasionally interrupted
by an access for a home or small business.
A short distance before turning around, we exited the main road onto one that looped around to rejoin it about a half-mile southwest of where we had left it. While the scenery still included stands of tall, straight pines, this area reminded me a lot of the northern part of my home state of Minnesota with its splotches of bogs and wetlands within the forests.
We then rejoined the main road for our return to the transition area. At this point, we were within 3 miles of Hood Canal, a fjord that makes up part of Puget Sound.
A Hilly Ride
Even
though the course featured an elevation gain of between 750 and just under 900
feet (230 to 275 m), depending upon the map used, I really did not recall it being
that hilly.
There
were two, actually three, reasons for the hilliness going unnoticed. First, except for the sizeable hill at the
beginning and end of the course, most of the course consisted of modest rolling
hills.
Secondly,
while we were riding on major traffic ways for the area, there was so little
vehicle traffic on this Sunday morning, that we could enjoy the forests and wetlands
along the course.
Finally, and most importantly, I was distracted by concern about my tires going flat. As the drizzle continued throughout the race, more water collected on the road. Hearing a hissing sound brought back the unpleasant memories of a similar sound, the one I heard during the Rhode Island triathlon in the minutes before I crashed as a result of a flat tire.
Focused
on the sound and remembering the pain of the crash, I became increasingly convinced
that one of my tires was losing air. With
mist collecting on my glasses, it was impossible to get even a quick, clear
glance at the tires to see if they were becoming flat.
When I
could no longer stand not knowing if a crash was imminent, I stopped along the
edge of the road. After dismounting, I
inspected each tire by pressing them firmly between my index finger and thumb. Thankfully, I learned that all of my suspicions
had been wrong. Both tires were fully
inflated, even if dripping wet.
I relaxed and finished the bike leg.
Run
The 3.4 mile (5.5 km) run left the transition area toward the entrance to the park for a counterclockwise run along roads which had been cut through the woods surrounding Wildcat Lake. The tree-lined run course followed the left side of the local road, traveling against the negligible Sunday morning traffic. The course included a continuous series of hills, most gradual but several quite challenging. At the top of the last hill, the course made a left turn for a final sprint to the finish line.
Race T-Shirt
For most
triathlons, the t-shirt is provided during packet pickup either the day before
or day of the race. Tri Turtle Tri was
different in that the t-shirt was presented only to finishers after they crossed
the finish line.
Another unique feature of the t-shirt was that it included the participant’s names. My name was the top one printed on the iconic turtle’s right flipper.
Logo from the 2015 Tri Turtle Tri finishers t-shirt (left) and the portion around the right flipper containing the names of some of the finishers, of which mine was listed at the top (right).
After the Race
Following the race, Joy and I went back to the hotel for a quick shower and to finish packing for the next leg of our trip. The first stop was at Anthony’s HomePort and Oyster Bar in the Seattle suburb of Des Moines for a scrumptious seafood lunch with Joy’s cousin Karyn and her son.
We
finished lunch around mid-afternoon and made a short trek to nearby Kent where
we would stay the night before resuming our journey home the next day.
The return included stops in Coeur d’Alene, Idaho; Bismarck, North Dakota; Watson, Minnesota to visit Joy’s cousin Tom; and Hector, Minnesota to visit our eldest granddaughter.
Race First’s
First time for three races in one week.
Received the first race shirt on which my name was printed.
First race for which the T-shirt was presented after crossing the finish line only to those who completed the race.
A Story That Resonates
“A must-read for every athlete and retiring business executive committed to living healthy.”
The state of Washington involves a wide range of natural elements, including a lot of water, snow-capped mountains, raging rivers, and the high desert. Have you done a triathlon in Washington? If so, tell us about it in the Comments below.
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We’re all aware of how important stretching is before and after our workouts, so why is it that we decide to skip those crucial exercise steps? Well, besides being time consuming, a lot of people, myself included, think stretching is boring, and easy to skimp out on. That’s why it was only after a laundry list of injuries that I became consistent with my pre and post workout stretches. Nutrition is also very important when working out, you need to find the right balance, Sculpt Nation has some pre-workout powders that could be a great addition to your fitness goals.
But it was by stretching often that I learned how to do so effectively and make it enjoyable. Here, I’m going to lay out the exact stretching regimen I personally use, step by step, so you can try it yourself. Don’t be lazy like I was and wind of injuring yourself-some injuries never go away, like my elbow tendonitis (though I am still able to workout and wear the Best Elbow Brace for me to help support the elbow). So be proactive and put the work in.
Warming up
For those who have access, dynamic movements in a warmed pool, such as those in aquatic physical therapy, provide a fantastic way to warm up. The warm water promotes blood circulation and loosens the muscles while the aquatic medium allows stretching to be done without strain on the joints, tendons and ligaments. This is ideal for most athletes, especially with taxed or worn joints. It would be smart to perform aquatic physical therapy at least once or twice a week for general wellness and joint health. If you’re concerned about your joints, it may also be worth finding some supplement stacks that work. No one wants to be dealing with joint pain and taking supplements may relieve the pain.
Those of us without an in-gym pool will have to perform our dynamic stretching routine on ground. It burdens the joints somewhat more in this setting, but it can be relatively safe provided you move slowly and precisely through the movements. I suggest finding a whole-body dynamic stretching routine and performing it before every workout session.
It is usually recommended to perform each movement for 10-15 repetitions, though I sometimes perform as many as 20-30 if my muscles feel tight.
After dynamic stretches, I’ll get in some band work, which has worked great for improving my joint health. Taking a low-resistance band, I’ll mimic the exercises to be performed that day and hold the band in a static position for 30 seconds, or until I feel ‘loose’. Something that’s helped my wrist and elbow health, which nobody seems to be talking about, is using rubber bands. I put my fingers through a rubber band and then open them so the band stretches. I do this for perhaps 100 repetitions in each hand a couple of times a day and it’s made a huge difference in my elbow and wrist pain. With this being said, if these exercises are not making much difference to the pains being experienced, there are always options to find the best CBD topical cream or CBD oil, for example, to help relieve the symptoms of wrist pain. As this is said to be an anti-inflammatory product, this could be something worth considering, especially as your health should be the top priority.
Cooling down
After your workout, you may find your muscles much tighter than usual. To remedy this, we utilize what are known as static stretches. Unlike dynamic stretches, static stretches involve holding a certain position for some amount of time-usually 20-60 seconds. To make static stretches interesting, try pulling just a little bit farther each session. As an example, try touching your toes-if you can, then your hamstrings are pretty flexible. Now try working up to pressing your hands flat on the floor. Once you can do that then you’ve worked up some serious flexibility.
The last step is jumping into a cold bath before massaging out the muscles to break up any knots, fascia, and reduce swelling. Using a foam roller, tennis ball, your knuckle, or anything else you could think of would be a good idea. This stops muscles from getting tight and ultimately prevents many injuries. Following this you should make sure to get plenty of rest so your body can recover. Don’t make the same mistake I did-do your stretches and do them often.
Victoria Ward is a freelance writer with a profound interest in psychology, holistic health, and fitness. Her hobbies include tennis, cooking, writing, and yoga. When she’s not working, she can be found playing with her corgi, Milo.
Triathletes of any age who are motivated and self-disciplined can safely and effectively train for a triathlon. Remember that a triathlon is not so much a sport for only the elite, but really it is a hobby that people work into their everyday lives, much like work, family, and routine duties.
According to the New York Times, there is a growing number of seniorsinvolved with triathlons, and the Center for Disease and Control encourages older athletes to join in competitive sports. In fact, membership of USA Triathlonby older athletes has gone up by 230 percent since 2005!
Getting Started
So what age defines an “older” athlete? By most accounts, athletes over 50 are considered older, but that in no way means fitness and performance decrease as you age. To the contrary, you can perform well and continue to improve as an athlete every increasing year and decade of your life. If you are new to all three components of a triathlon, preliminary starter tips regardless of decade include:
If you are new to swimming, biking, and running, choose just one to work on at a time and utilize beginner training plans, building up slowly over time.
Look for local races and consider volunteering, where you can chat with people for knowledge and details about triathlons, as well as gain insider tips.
Join a triathlete training program where you can make some friends and be encouraged to be persistent with accomplishing small, manageable goals.
According to Ironman Coach Sally Drake, the limits you may experience with age include muscle loss, slower metabolism, loss in bone density, weaker immune system, and loss of joint range of motion. In order to account for such limitations, Drake says you must recognize the signs that you need to slow down or take more rest, especially if you feel pain.
In terms of your 50s and then 60s and beyond, remembering specific guidelines and training recommendations per your decade will help you perform well and reduce the chance of injury. No matter how old you are, people are prone to injury and it can become more serious as people age. That’s why it’s so important to recover properly after any sporting event. We always see professionals getting sports recovery, but it’s also important for normal athletes to recover also. After running a triathlon, seniors need to make sure they receive some sort of athletic recovery treatment to keep themselves in good shape for their next sporting event. Seniors could always try and follow these tips to reduce their chance of injury too:
Training in Your 50s
According to 220 Triathlon, your joints begin to stiffen as your cartilage thins and the amount of lubricant surrounding your joints decreases. To combat this factor, choose to run on alternate days with interval sessions just once a week, in order to go easy on your joints and maximize performance. 220 Triathlon recommends a 2:1 training approach where you work hard for two weeks and rest for one week, and during that week of rest and recovery, engage in stretching, yoga, and massage. You want to reduce risks involved with overtraining and burning yourself out.
Training in Your 60s and Beyond
As you age, your muscle mass decreases. Remember that as you age, strength training is more and more critical, as by the time you turn 70, 24 percent of muscle mass is lost, where strength training increases these muscle building hormones. Restoration through sleep becomes more and more important, and napping can be very effective as well.
According to 220 Triathlon, better sleep and napping improve alertness, enhance performance, and reduce mistakes. On top of this, you can get extra alertness by consuming caffeine powder before a triathlon. If you’re well rested and have that extra boost, you’ll be able to perform to the best of your ability. Napping over 40 minutes increases release of the testosterone and growth hormone that helps repair and build muscle. It’s critical that your time of sleep is conducive of restoration, so be sure you can stay comfortable and avoid exacerbating your pain through sleeping on an improper sleeping structure. While your sleep is an important part of your rest and recovery, taking breaks is as well. Make sure you’re properly scheduling workouts and take two days of rest between your trainings.
If you don’t want to go out to do such exercises, you can hire an in-home care professional. The caretaker may assist you with the stretches, as well as your medication and other basic chores. Depending on your circumstances, there are several key types of aged care services to consider. These services include in-home care, respite or short-term care, and residential care (such as nursing homes or retirement villages). So, look for elderly care services that are appropriate for your needs and circumstances. You can learn more about such aged care services by visiting websites like careforfamily.com.au.
Consulting with Your Doctor
As with any matter concerning your health, it’s important that you consult with your doctor when making any major lifestyle changes. Once you decide to start training for a triathlon, it’s wise to visit with your doctor before, during, and after to be sure you are staying safe and healthy. Your doctor may be able to advise you on specific stretches, limits, and medications that could help you along the way. It’s always better to be safe than sorry, so keeping your doctor involved in the process is the best way to train. If you need any training tips, you can visit KCSS Online and sites alike, for workout advice as well as healthy lifestyle changes.
It turns out that age truly is just a number, provided that you account for changes in your body over time. Whether you are an aspiring athlete or someone who has been at this for a lifetime, with a proper training plan, diet, and persistence, the sky’s the limit!
Laurie Larson is a freelance writer based out of NC. She enjoys writing on health and lifestyle topics to help others live their best, healthiest, and happiest life!
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