Triathlon Swimming Techniques - Redux

Since my recent post on triathlon swimming versus competitive swimming, I figured I'd be remiss if I didn't do some sort of non-scientific experiment, and actually see if I could employ some of the triathlon specific techniques into my next pool workout.  I would have toyed around with things this past Friday during my open water swim but, due to the ridiculous amount of jellyfish bobbing around, changing my stroke wasn't the first thing on my mind.

I'll again preface this with the statement that I'm not an expert, and that any suggestions here are my own - my own opinions - and you should do your own research, etc. blah-blah-blah.....

Well, it was an interesting swim workout on Sunday.  Typical warm-up, some stroke drills, normal stuff.  During a pull set of 200's I started to think about the front quadrant discussion and how I wasn't , most likely, doing that.  I also thought about (as I watched myself do it) the "S" stroke and how most swimmers now don't utilize that technique.  

So I figured, what the hell.  I did the next few 200's focusing on front quadrant technique, no "S" stroke, and keeping my stroke long and extended.  

I have to admit, it was difficult at first.  I was fighting muscle memory and habit.  I had to work harder to keep my stroke even and consistent.  All of which I understood, but it wasn't pleasant.  Eventually, however, I started to get the hang of things and sort of got into a groove.

I felt my forward momentum become more constant - there were no gaps in the force being applied and subsequently there were no gaps in the drive forward.  My stroke began immediately upon my hand entering the water, whereas with an S stroke it seemed as if there was a slight delay.  That could be imagined, but the feeling of forward momentum was much more consistent here.

To make matters more interesting (or worse), I checked my stroke count.  I swear it was 1 to 2 strokes less per length than my normal stroke count (on a typical 200 with standard effort).

Again, I'm not saying that this is a full-on scientific breakthrough, but I'll certainly be spending my next handful of pool workouts focusing on changing some stroke techniques.  

Triathlon Swimming Techniques - A Discussion

Let me first state, as clearly as possible, that I'm by no means an expert in triathlon training.  All the opinions expressed in this mighty blog are mine (as well as my friend Steve's) and those of the websites referenced.  I'm sure that, had I dug deeper, I could have found differing opinions to varying degrees and I urge everyone to research, and train, with the methods that best suit them.

A month or so ago (when I was still racing and my season hadn't yet gone down the tubes), I was standing around after a triathlon and struck up a conversation with a swimmer from a relay team.  He (Steve) did the swim leg for a friend of mine who runs and trains with the Sound Shore Runners and Multisport Club.  (Great club, by the way - it's where my wife and I got our start in competitive running and triathlons).  Anyway, it was post-race and we were talking about how we both swam in college and we ventured onto the topic of the differences between competitive swimming, and swimming for triathlons.

I mentioned that I had trouble with implementing a lot of the 'best practices' for triathlon swimming as I have the muscle memory from my days (years) of age group, high school, and college swimming.  By best practices for triathlons, I mean:

Streamlined body position: Looking down, not forward.  Rotation of shoulders is key in both, but keeping shoulders high and 'out of the water' isn't necessarily the best approach for triathlons (more on that below).

Front quadrant stroke technique:  Where the current technique is to always have one hand / arm in front of our body when swimming, I was brought up on the "S" stroke with high elbows.  While we did catch-up drills to keep our stroke as even and balanced as possible, the words "front quadrant" didn't exist back in the 80's (at least where I grew up).  As I understand it the "S" stroke isn't what most great swimmers practice anymore.

You can see in the above photo progression how the left arm stroke doesn't begin until the right arm has entered the water.  Hence the term "Front Quadrant" stroke technique.

We discussed how, back in college, the goal was to look forward, with the waterline breaking on your forehead and your shoulders and back as far out of the water as you could get them.  This cut down on drag and made you faster.  It also burns energy.  In a triathlon, you don't want to burn up all your mojo on the swim leg.  Here, focusing on torso rotation during your stroke is key to keeping drag to a minimum.

You can clearly see the difference in the head position of the competitive swimmer (above) and the triathlete (below)

Breathing is also (or can be) a little different.  In a pool, you can turn your head just a little bit - sometimes with half of your face and mouth still under water - and sneak a breath in the pocket of air that is formed behind your wake as you move forward. Minimal exertion of energy again being the point.  In open water, waves (and in some cases surf) may not make sneaking a breath like this possible.

None of this is earth-shattering news.  But it was great to talk with someone who grew up with the same training techniques as I did and to discuss how they differed from some of the triathlon swim training tips that are on the web and are taught, rightly so, by numerous coaches.

Steve and I went back to discussing the S Stroke and he started to mention a book written by James E. "Doc" Counsilman called The Science of Swiming

This book was written in the late 60's, and the techniques and methods were still the de rigueur in the 80's when I was in high school.  Apparently they are still highly regarded now.  While I realize that there are many differing techniques that are taught currently, a lot of the basics are still the same.  It was amazing to me that this book is still looked upon as a benchmark for swimming technique, training, and theory.

Okay, enough walking down memory lane.  Tomorrow morning is open water swim day with the Westchester Tri Club.  I'll try to disregard all my old swimming habits.

This just isn't my summer / Amazing performance

My knee has been feeling better, and I was just about ready - in a couple of days - to lace up the shoes and go out for an easy run to test out the old meniscus.  Tragically, however, that's not to be.

Back in July I mentioned that I had a fun procedure at my doctors office.  Well, I had to pay my doctor another visit yesterday, and another in-office procedure later guarantees me another 5-7 days off from training.

This just isn't my summer:

Late June: Root canal procudure #1
Early July: Painful procedure at 'man-doctor' office
Mid-July: Root canal procedure #2
Early August: Left knee / Meniscus issue
Mid-August: Another procedure at 'man-doctor' office

I'm not sure, and I'm trying to be optimistic here, but my racing season just isn't going as smoothly as I'd like.  I've pulled out of the Mossman Olympic and Toughman Half-Iron triathlons.  The Steamtown marathon is most likely going to be bypassed.  My new target will be the Philly marathon if things start to go smoothly.

Ah, the joy of getting older.  Okay, that's all of the self-pity that I have to offer.  Taking today off from work to lay on the couch and relax.

On the flip side, I've been following one individual this past week who's doing some amazing stuff out there.  Check out the blog following Jamie Patrick as he swam a double crossing of Lake Tahoe (44 miles). 

Someone run a few miles for me this week!

Toughman Half-Iron Triathlon

It's been a year since I did this race.  I won't be racing it this year due to my stupid meniscus, but I'll be on the bike course with my wife volunteering for my friend Rich who's the organizer and race director of the Toughman Triathlon.

Last year’s race was fantastic.  Rich, who I've known for years training with the Westchester Triathlon Club, had a goal to make his race the best run race in the region.  He's a veteran of numerous full Ironman triathlons and wanted his Half-Iron distance race to have all the same support and amenities that you'd receive, and come to expect, at a full Ironman distance race.  And he's doing just that.  More bands on the course, cheerleaders on the tough climbs of the run, wetsuit strippers as you head into T1.  Really top notch amenities.

Packet pickup: One of the most well run I've been to.  Incredibly well organized and very quick "in and out".  And let's just talk about the SWAG.  Great stuff.  Tech shirt from Zoot, water bottle, Hammer products.  Very nice.

Vendors and race village: Having massage therapists on site for pre-race was nice.  A nice,  easy rub down (no deep tissue the day before a race please) was great.  Lots of local vendors, including Westchester Road Runners,  was a nice addition.  Everyone in the greater New York area knows about Andy's store in White Plains.  In my opinion, the best running store in the tri-state area.

To top things off in regards to pre-race, the Toughman triathlon had a few training camps that allowed for open water swims, bike and run clinics, all on the actual race course.  A great opportunity to become acclimated with the course with water stations, sag wagons, and elite athletes there to help more novice athletes - or those new to the Half-Iron distance - with transition area tips, racing insight, and be available to answer any questions that may come up.

Race day proved to again be one of the most well organized events I've participated in.  The location is easily accessible from anywhere in the tri-state area.  To that point, racers coming up to Croton Point Park in NY from Manhattan had the option to have their bikes shipped up to the race site, and back down to Manhattan, via a local bike shop that the race organizers partnered with.  This allowed participants coming up from the city to take the Metro North mass transit to within a mile of the transition area and not have to worry about their rigs.

Pre race again was great.  Local bike shops were on hand for repairs and emergency blown tube replacement.  Marshaling of waves was painless and efficient. 

The race itself?  Well, let's just say they don't call it the Toughman for nothing.  The bike course by itself - a great loop with some challenging climbs and technical sections.  And a conveniently positioned water bottle exchange is always a welcome site.  The run course, again by itself, is a great course with some tough climbs and nice shaded trail sections.   Aid stations with water, Heed, and gels are plentiful.  However, when you put the two together it becomes an amazing test of fitness while still allowing one to really enjoy the day.

Personally?  I felt great on the swim and felt just as good on the bike.  But whatever I neglected on the bike (not enough Heed or nutrition) the run handed my ass to me.  My legs just didn't come around like I thought they should.  The bike was a little more taxing that I thought it would be - even though I'd ridden it a few times before race day.

Bottom line, this is a must do race.  I'll be towing the line next year when I'm not nursing a knee that's keeping me of the roads, as I need to improve my 13th AG (32nd overall) place last year.  And you'll need to register early.  This is only the 3rd year that this race has been held (this year’s race is set for Sunday 12 September) and the number of athletes has grown exponentially every year.  Rich looks to have Toughman max out at 1,000 athletes.  It's anticipated by race organizers and staff that registration for Toughman will be closing out on or about Friday 27 August.

My Latest Workout

As my knee still isn't quite right - and I'm unsure if I'll really be able to avoid going under the knife - I've been working out recently by lifting 12oz bottles of beer and icing my knee

Rehabbing my knee and getting my vegetables all in one sitting

If all goes well, and according to my Orthopedist's plan, another week of Naproxen (500mg twice daily), ice, and a no running regimen will have me ready and eager to get back on the road.  If that plan doesn't work, it's an MRI and potential arthroscopic surgery to clean up whatever mess is brewing in there.

For now I rest, drink beer, and gain weight.  (Perhaps I should hit the pool and at least swim so I don't feel like a complete sloth.)

Body Image

My wife and I were heading up to northern Vermont this past weekend for some R&R.  While getting ready to leave on Thursday morning - and packing, loading the car, getting our road bikes on the car rack - we had the Today show on in the background.  At some point JL, (that's my wife!), said to come check out the TV.  On the Today show was Caitlin talking about her new book, Operation Beautiful.  So I came into the office, listed for a few minutes, was intrigued - thought this was pretty cool stuff - and went back to getting my crap together.  The goal of Operation Beautiful is - and I'm summarizing here - to end the negative self-talk or "Fat Talk".  You should really check out the web site for a full idea of what Caitlin is doing - it's worth the trip to her site.

Anyway, it wasn't until a day later that I started to actually have some thoughts about this, and JL and I had a very good discussion around my thoughts.

It's interesting that I train with a triathlon club where a good majority of the members compete at a very high level.  I've mentioned before that a number of them qualify for Kona every year.  And along the topic of weight loss, body image, and an almost obsessive / compulsive drive to maintain ones "race weight" a number of common phrases and questions can be heard throughout the season:

"Dude, you're getting lean.  How much more weight do you have to lose?"

"I'm off carbs for two weeks to lean out for my race.  I need to drop 5 pounds"

"A few more pounds and I'll be at my optimum power to weight ratio."

"I saw (insert name here) at dinner before race day this past weekend.  No salad dressing, no wine.  He/she looked lean."

Suffice it to say.  Weight is a common discussion thread during long group rides and runs.  And I hate to admit, I've been a part of those discussions and have, during heavy training periods - with a big race on the horizon - been completely OCD in regards to my weight.  Daily weigh-ins and ensuring that I stay within a reasonable window of my 'race weight' being a priority.  I can't train with a bunch of lean, Kona-bound fiends if I'm not lean myself.  Not that I necessarily would go over the edge and start limiting what I ate, but at some window of time before my target race I'll stop drinking wine, and be careful to eat lean meats, etc.

Do we need to be concerned with our weight?  That's a loaded question.   One could argue that to ensure as competitive a race as possible, one needs to be at an optimal weight.  But, considering the amount of miles that we put in on a weekly basis, maintaining a good racing weight isn't really that difficult to do!  Regardless, it's a common discussion point, and is almost always paramount on my mind as a target race day looms in the future.

The point is that issues around body image don't discriminate by race, gender, or how 'fit' or athletic you are.  What we see in the mirror every morning isn't necessarily reality, and the more we concern ourselves with our weight, the more that image becomes distorted.  It's no mystery that we all see a skewed version of ourselves in the mirror.  Myself included. 

You should all check out Caitlin's web site: www.healthytippingpoint.com and www.operationbeautiful.com

She can also be found on Twitter via @caitlinhtp.

Food for thought (no pun intended).

Me and my Meniscus

So I just got my marathon mojo back.  And behind curtain number 2?  Another mild set-back.

My left knee has been bothering me for a while.  It was most annoying first thing in the morning, and after an hour or so of movement the discomfort would go away.  My GP initially said it could be the beginning / early signs of arthritis (or something along those lines).  I could accept that.  I'm a big fan of Advil and Aleve.  But then the pain started sticking around longer and longer.  Finally it was bad enough that I was limping during the day and actually decided, on my own, that it was a bad idea to run.  It was time that I sucked it up and visited an Orthopedist.

Just got home from my appointment and am drinking my 3rd glass of wine.  Not terrible news, but not great either.  There's fluid in my left knee, most likely due to "...a slight tear in the meniscus".  And according to my new best friend the Orthopedist, "....there shouldn't be any fluid in the Cathedral that is your knee".  X-Ray's were clean, so after a lot of poking, prodding, pulling, tugging, and torquing on my knee, that was his expert opinion. 

Let me preface that last bit with this.  After looking at my X-Ray and eyeballing at my knees.  He smiled, laughed a bit, and said "you runners and triathletes are all the same.  You'll suppress the pain for as long as you can, won't you?"

Um, yeah.

So, I still didn't know exactly what all this meant.  I was waiting for him to say something along the lines of "...so, we'll shoot you up with X, Y, and Z, and you'll be good to go!".  But that's not exactly how it went.

He started out with this question: "I'm assuming I have a deadline to work with, right?"  I told him yeah, a triathlon next weekend.  He shook his head.

So I countered his head shaking with the date of the Steamtown Marathon in early October.  He said "...okay, I can work with that."

Basically, I can't run for 10-14 days.  But I can still ride and swim, which is a relief.  My Ortho said that "....you should feel welcomed back to running after a couple of weeks..."  This was encouraging!  But he followed it up with "....if not, then we do an MRI and I most likely see some things that need to be cleaned up". 

Hmmph.

So, I'm on Naproxin (500mg) twice a day.  No running.  Will be riding and swimming tomorrow.  I'm not ruling out the Steamtown Marathon and my bid to qualify for Boston.  But the Park City Mossman Triathlon is out of the question next weekend.  I can't lie, I'm bummed about not being able to do the triathlon.  It's a great race and I was in peak shape for it.  But the fall marathon is still in play.

Oh, the joys of be an aging athlete.

(P.S.  My niece Paige is an RN - recently passed her boards.  She was visiting this past weekend, and after hearing a 30 second description of my knee issues, told my wife that she didn't think it was an arthritis issue like my GP had thought.  She was concerned about my meniscus.  She's a smart little RN, isn't she?)