So what can you do to keep the swim start from ruining your big day?  The number one thing you can do is come prepared.  This article’s going to cover three key areas to help focus your swim training so you can enjoy your day from the moment the gun goes off.

Confidence Comes with Competency

If you don’t know how to swim then you’re in over your head from the start.  No matter what precautions the race director takes it’s unlikely you’re going to feel comfortable in the water. The fact is you entered a race that begins with a swim and it’s your responsibility to come ready to cover the distance.  So if you can’t swim or have minimal skills then the first step to becoming confident is to crank up your competence.

• Personal lessons can quickly jump-start your swim training:  Nothing is more effective than some one-on-one coaching when it comes to the swim.  It’s a highly technical sport because it takes place in an unstable environment so just trying harder won’t do.  A swim coach with a video camera can help you identify problem areas and get you focused on the right technique drills to correct them.

• Skill comes from technique drills:  Technique drills should be built into every swim session.  Early in the season it’s particularly important because you can focus on your swim stroke without the pressure of preparing for an upcoming race.  Swim drills come in two different flavors.  The first is body position drills that get you streamlined in the water. These drills consist primarily of kick on-side drills and focus on getting you long and narrow in the water.  If you have a weak kick it’s best to get a pair of short fins, like Zoomers, to help move you through the water.  The second type of drill is power drills.  Single arm, catch-up, and fist drills are some of the most common.  The goal here is to build your distance per stroke by focusing on how your arm moves through the water in conjunction with rest of your body, particularly your hips.

• Start Early and Swim Often:  Frequency is the secret to getting better and improving fitness faster.  However, finding the time to increase your swimming can be tough.  Here’s one way to build more stroke time into your program.  Every third week during your base building period focus on swimming.  Try to get anywhere from 3 to 5 swim sessions in during that week. In the other two weeks try to maintain anywhere from 60% to 75% of your swim focus week training volume. That means that during your swim focus week you might swim five times but they might be sessions of 45 minutes. During your non-swim focus weeks get in the water at least twice for an hour to an hour and 15 minutes.  That will allow you to maintain your swim fitness at the current level and focus on your bike or run that week.

Performance Through Dry Land Training

Not all swim training has a place in the water.  You can use stretch cords to improve your swim specific strength and hone your stroke technique.  Get in the habit of using your stretch cords for a few minutes every day and especially before you leave for the pool to warm up your muscles.  Make sure you break the stroke down (the catch, pull, and finish) and practice perfect technique.   Complete the session with 50-100 full stroke repetitions.  If you want to get the most out of these sessions stand on a Bosu or a couple of pillows so you engage the lower half of your body.  Do this consistently and you’ll get measurable serious gains in less time.

Use Your Imagination to Gain an Edge 

Visualize yourself being under control and relaxed at the beginning of the swim on a regular basis in the weeks/months leading up to the race.  The best way to do this is to write out the ideal scenario as you’d like it to happen.  Then read it over until you can close your eyes and easily imagine being there.  The more sensory information you can build in, such as the feel of the water or the sound of the crowd, the better.  It’s a good idea to incorporate some bad things, such as getting kicked or having your goggles knocked off, and see yourself using your breath to stay calm and relaxed while you handle the situation and then go on with your day.

If you follow these three steps there’s no guarantee that you won’t have an incident during the swim.  But there’s a very good chance that whatever happens you can handle the situation calmly.  Remember triathlon racing is a voluntary endeavor.  Show up on race day prepared for the challenge and enjoy the day because if you aren’t having fun what’s the point?

That’s it for this week until next time train safe, stay healthy, and I hope to see you at the races.

Speed RULES

Free speed is the most significant performance benefit of a wetsuit.  The reason is simple:  the benefit of wetsuit buoyancy improves your body position so you “ride” higher in the water.  This translates into less resistance which directly correlates with faster times.  This advantage is certainly greater for less experienced swimmers than for experienced ones that already have good body position but the advantage is still real.

A second big benefit is insulation against frigid water temps.  Wetsuits make more races possible, particularly the longer ones.  The danger of extended exposure to cold water would be just too great for these events to take place without the added warmth of a wetsuit.

The third aspect is safety.  While your wetsuit is not a flotation device, it will keep you on top of the water in case you need to swim to the side, roll over on your back and stop for a moment to collect yourself.  If you want to want to see how this works, the next time you take your wetsuit out for a test ride try swimming under water. You won’t be under very long before you pop back up to the surface like perfectly cooked ravioli!

The Possibilities Are Endless

There are lots of wetsuits to choose from so ask yourself some questions first tothink through your needs.

• What’s your goal?  Is triathlon a bucket list item you’ll be done with after a race or two.  Do you see triathlon as a lifestyle that you’re in for the long haul?  Do you plan to race frequently or just enoughto justify your passion. Take some time to noodle on this because if you don’t plan on racing much or you’re not sure, renting or borrowing a wetsuit may be the better option for you.

• What’s your budget? Most wetsuit companies have entry level, mid-range, and high-end offerings that range in price from $200 to $800 or more. The key benefit to the more expensive suits is that they’re made of more flexible material that gives you improved range of motion during your swim.  For competitive triathletes and experienced swimmers better flexibility is often a deciding factor. The bottom line here is that it’s a relatively expensive piece of gear that you might not use very often.

• What’s the right sleeve length? If you do decide to buy then a long sleeve suit is probably best.  A full suit is slightly faster because the extra material makes you more buoyant and it will give you that little extra warmth.

Go For Comfort

Whether you rent, borrow, or buy the golden rule is comfort.  When it comes to wetsuits, this can be a tricky thing.  If you feel like you’ve slipped into a sausage casing then you’re probably on the right track but, if possible, get a professional fit just to be sure.Here are a few guidelines to consider when choosing:

• The wetsuit should feel snug when you’re out of the water because it expands about half a size in the water.
• If water bubbles up more than a quarter of an inch (according to Xterra wetsuit website) or the material bunches up you need to go down a size.
• If it feels like it’s pulling up in the groin every time you take a stroke then it’s probably just a little too short in the torso.
• If you’re going to wear your tri-clothes under your wetsuit in the race try it on this way before you buy it.
• Try different brands to find the one that’s right for you since wetsuit sizing varies by company.

For That Girlish Figure

It took a while but most wetsuit companies now offer women-specific wetsuits that are built for the female form.

• Women typically have wider hips so if this sounds like you look for a wetsuit with a longer zipper to make it easier to get on and off.
• Women have less upper body muscle mass and in general higher arm turnover so the sleeves should be thinner than the men’s to accommodate this difference.
• The wrists and ankles should be narrow to prevent water from entering the suit.

Some Quick Tips

1. Lube Inside and Out:  Be generous with nonpetroleum-based lubricant when you put on your wetsuit. Areas that most often chafe are going to be around your neck and in the front of your armpits, the latter being one that often gets overlooked.For fast transitions be sure to use lubricant in key areas:  around your wrists and lower legs both inside and out so the wetsuit slips off much faster.
2. The Plastic Bag Solution:  If you have trouble getting into the arms and legs of your wetsuit, put a plastic grocery bag on your foot or hand before slipping on your wetsuit to speed up the process.
3. Beware of Long Fingernails:  If you have long fingernails pinch the material up or try wearing a thin pair of gloves to avoid poking small tears in your wetsuit.
4. Avoid Chlorine:  Chlorine can degrade the glue that binds the seams so unless your pool is filled with saltwater you may want to avoid wearing your suit while pool swimming. One additional word of caution here:  Swimming in chlorinated water may likely void your manufacturer’s warranty.

Look no further than the Ironman World Championship for some real life examples.   Paula Newby Fraser, in my opinion, is the greatest Ironman distance champion of all time… yet there she was, going through a full nutrition meltdown 400 yards from notching another win in a race she was dominating.

So how do you ensure this doesn’t happen to you?  Here’s my three-step approach.

Train Your Body

You must teach your body to absorb nutrition DURING training sessions. Start anywhere from a few weeks to a few months before your big race:  the longer the race and the more sensitive your system the earlier you need to start. A few guidelines to get started:

1. Incorporate a “nutrition” plan into each and every training session.
2. Mix it up so you don’t rely on the same type of calories day after day.
3. If possible, find out what’s being served on the course and build it into your training on occasion.  This allows you to easily adjust when bad things happen, such as your gels falling out of your pocket.

Here’s how to use nutrition to make a difference in your next race.

Swim training:  Obviously you can’t take any calories in the swim. But do take in some calories before every swim workout by consuming a gel.

Bike Training:  Practice taking in calories before, during and after your ride.  On long rides, carry two bottles on your bike and use a different sports drink in each to prep your body for the possibility of multiple sports drinks given at events.

Run Training:  Consuming calories on the run can be more of a challenge, however, just like the bike, practice consuming calories before, during, and after the each run.  Be consistent because the run leg at any distance is quite demanding, which limits your ability to absorb calories.  Your goal is to keep your blood sugar stable so you can maintain a solid pace.

Meal Planning 101

Never leave your nutrition to chance!  Plan it, write it and review it on a regular basis.  Test it out at least once or twice in training in the weeks leading up to the race. Specifically this means getting up at the time you plan to get up, eating what it is that you think you’d like that morning, and going through the process of a simulated triathlon consuming the calories you plan to consume.

Build your plan by taking a lined sheet of paper and on the left side start with the time you intend to get up in the morning and in 15 or 30 minute increments write out what you are going to do leading all the way through the end of the race. Make sure you have a plan for all three key components:  your pre-race meal and snacks, your actual race nutrition, and your post-race recovery calories.  Some pointers:

Pre-race:  Identify exactly what you’re going to eat when you get up in order to minimize the drama.  Plan in some snacks that you’re going to consume in the hour or so before the race and account for any possible delays or extended waiting time that results from being in a late start wave at a large race.  And be sure to pencil in what you’re going to consume just before the race start.  Here are my rules:

1. Liquid or blended is best.  This is easier to process on what may be a nervous digestion system.
2. Minimize the fat and fiber because they slow down digestion process.  Use smooth nut butter instead of higher fiber chunky nut butter, for example.  Avoid healthy whole grains and choose white bread, bagels, and rice instead.
3. Just a little protein.  Protein powder in a smoothie or mixed with some apple sauce works well and maybe a little cinnamon to improve the taste.

Race Nutrition:  The most important thing to remember is that you’re limited by the number of calories your body can absorb. The old rule of thumb is about 250 calories/ hour; more current research places that number closer to 320 to 380 calories/hour. The new research also identified different transport mechanisms in your body for different types of sugar which is why most sports drinks have more than one sugar source. This is particularly important for longer races because of the higher overall calorie needs of those races.

For sprint and international distance races large amounts of calories aren’t necessary.  The higher intensity of the shorter course races makes calories absorption more difficult.  And your body has adequate energy stores, for the most part, to handle the race duration.  But that doesn’t mean you shouldn’t consume some calories.  In short course races focus on taking in 100 to 200 calories/hour to keep your blood sugar stable and possibly giving you that energy bump you need to run strong towards the end of the race.

For long course races your needs are greater.  As a general rule look to consume twice as many calories or more on the bike than you do on the run.  If you plan to consume 300 calories/hour on the bike then 120 to 150 calories/hour on the run works well.  If you prefer solid food like energy bars try to consume them in the first half of the bike leg when your body is less dehydrated to minimize the stress on your digestive system.

When you build your plan be sure to give yourself options. Just because something worked in training doesn’t mean you’ll be able to get it down your throat on race day.  And when bad things happen, such as bottles flying off your bike, expect it and prepare for it:  carry an extra gel flask or some other calories source like chews or blocks just in case.  The additional weight is minimal and the peace of mind is worth it, particularly in long races.

Post-race:  The formula is pretty simple.  Consume 50-100 grams of carbohydrate and 6-20 grams of protein within 15-20 minutes of finishing, preferably in liquid form.  There are a number of pre-measured recovery drinks on the market that work well.  If that’s not an option then do what I do and drink a can of cold cola as soon as possible after crossing the finish line.  It’s not perfect but it tastes good and works pretty well.

Once the race is done quite often the party is on.  Hold off for a little while and focus on getting in some good quality nutrition first.  You’ll recover faster and there’s a good chance you’ll reduce your muscle soreness, particularly if you’re going to race again soon.

Stress and GI Distress

Stress has a huge impact on your ability to digest new calories.  The physiology is simple. When you get into high stress situations or what’s commonly known as fight or flight you engage your parasympathetic nervous system. One of the functions of the parasympathetic nervous system is to get you away from danger as quickly as possible. That means any unnecessary body bodily systems are shutdown. One of those systems is your digestive system because when you’re in danger processing calories is not a priority. The bottom line is your body doesn’t know the difference between running from a lion or panicking in the swim. So how do you deal with this?

In the weeks leading up to the race train yourself to be calm. Practice mindful meditation or deep relaxed breathing before and during training on a regular basis.  Be sure to build time for some relaxed breathing into your training plan. You want to visualize yourself being calm and handling the swim start and all the other drama in the transition areas with ease. The more relaxed you are the morning of the race the easier your body can access and shuttle those valuable calories to your working muscles they so desperately need!

Here are the sticking points that keep us baffled about how to eat to keep our weight in check during times of temptation.  It’s time to learn the truth well before your next race so you DON’T have to start your training season by dieting. AGAIN.

Scales and calculators not necessary.

1)      The Calorie Controversy.  Nutrition science confirms it is NOT just a numbers game when it comes to staying svelte; the “information” contained within your food calories tells your genes, hormones, enzymes and metabolism how to respond. Broccoli calories and Pop Tart calories trigger different metabolic effects in your body (even Weight Watchers and the Association of Nutrition and Dietetics are finally recognizing this fact, even changing their programs as a result!).

One of MANY studies demonstrating this was in the American Journal of Clinical Nutrition (Kallio P, et al.) in 2007 which studied two pre-diabetic groups who ate exactly the same number of calories and exactly the same percentage of fat, protein, carbohydrate, and fiber – the only difference was in the type of carbs they consumed.  In the group that ate whole kernel rye products, dozens of genes that had made participants fat and diabetic were turned OFF and genes that helped them become healthy and thin were turned ON. The opposite occurred in the group that ate oats, wheat and potatoes which led to increased stress molecules, increased inflammation and increased oxidative stress.

Additionally, if you consistently eat food that spikes your insulin level (500 Pop Tart calories), you will gain weight.  If you eat food that reduces your insulin level (500 broccoli calories) you will lose weight. Can we please, please put that outdated “calories in, calories out” argument to rest?

Action:    Avoid eating anything that has more than 7 ingredients.  Choose whole food that most look like the way it GOES or the way it GROWS.  And if you can’t pronounce any of its ingredients, don’t eat it.

2)      Fat Facts.  Time to banish the low-fat myth along with acid-washed jeans and gigantic shoulder pads as unfortunate 1980s fads. Adequate dietary fat contributes to numerous physiological processes, helps you absorb valuable nutrients, and of KEY importance, keeps you full so you eat less. You also NEED fat to burn fat (another metabolic response to the “information” contained in healthy fat calories).  Obviously, we’re not talking MacDonald’s cheeseburgers and trans-fat laden baked goods here.

Action:  Good fats come from whole foods sources like avocado, olive and coconut oils, cold water fish like salmon and halibut, and nuts and seeds.  Make SURE you include 1-2 servings of healthy fat at every meal and snack.  One serving = 4 oz cold water fish, 1 tablespoon of oil or nut butter,  5-10 nuts, ½ avocado, or ¼ cup of coconut milk.    

3)      Boost your fiber intake. Fiber can lower cholesterol, reduce your blood sugar, promote healthy bowel movements, and decrease your appetite so you’re not tempted to make a detour for a 1,500-calorie Cold Stone Creamery treat. A study in the journal Nutrition Reviews showed that 14 grams of fiber a day, with no other dietary restrictions, helped people lose an average of 4 pounds over 4 months.

Action:  To get all of fiber’s benefits, shoot for at least 30 grams each day.  Lentils, raspberries, avocado, and nuts like almonds all pack a fiber wallop. Flaxseed, chia, and/ or a fiber powder (look for a soluble/ insoluble blend) in your morning smoothie also helps meet your quota.

4)      The Balancing Act.  Your always-on-a-diet best friend fears carbs, your vegan sister constantly tells you protein is overrated, and you’re still terrified of fat since you first bought those Snackwells Devil’s Food cookies back in 1989. But like all things in life, balance creates the healthiest dietary approach. The right carbs – fruits, vegetables, legumes, and other whole foods – come packed with nutrients. Likewise, protein and fat help build muscle, support fat burning, and keep you satiated. Want more convincing? A study in the journal JAMA concluded that a Mediterranean diet reduced all causes of mortality – including cardiovascular disease and cancer – over 50% among people 70 to 90 years old.

Action:  Model your meals after the Mediterranean diet, with its array of fresh fish, vegetables, fruits, and olive oil. At mealtime, fill half your plate with non-starchy veggies, ¼ with lean, clean protein, and ¼ with a high-fiber, WHOLE FOOD, low-glycemic starchy carbohydrate (see 1 above as it relates to eating things that look like the way they grow – e.g. rice, berries, black beans, sweet potatoes).  Make SURE you include 1-2 servings of fat… and that’s all the measuring that’s necessary to keep your weight stable, your belly happy, and your cravings history.

Getting into forward motion toward your goals is foundational to success in triathlon… or any other area of your life for that matter.  Identifying your passion and getting to the real truth about yourself (and your self-imposed limitations) is hard… but it pales in comparison to taking action.  You’ll need a plan of attack to make this work.

So let’s get to it.

Six Step Process for Planning Triathlon Success

Step 1:  Get Goal Clarity:  If you only perform this first step you’ll be well ahead of nearly everyone else!  What you want to do and why you want to do it is the centerpiece.  The plan is meaningless without a clear goal.  So first things first:  you need to nail down your goal and you need be emotionally connected to it…the deeper the emotional connection the better your chances of accomplishing it.  Again, sounds simple but it’s not easy.  Say you’re passionate about taking on triathlon racing in order to be a role model for your children.  Are you committed to using the time you have available?  To incorporating smart training, nutrition, and recovery strategies?  To race full out to your potential?  Or will you skimp on your training sessions, continue to eat garbage, and struggle to finish your race by muddling through the swim or shuffling through the run?  If you do the latter what are you teaching your kids?  Gaining clarity, a vision of where you want to take your triathlon training and racing – and what it means to you – is job one.

Step 2:  Identify The Gap:  The gap refers to the space between where you are today and where you want to be (that goal you defined above).  Once you know where you want to go and you understand where you’re starting from then the challenge is to close the gap. The key to gap management is to build positive momentum by measuring progress regularly (time based testing works best here).  To ensure it’s positive momentum always, always, always measure backwards…measure your results based on your performance relative to your previous test and not on where you hope to be in the future (measuring forward).   Measuring forward will just frustrate you…it’s like running toward the horizon…no matter how much you run you will never get there.

Step 3:  ID Necessary Resources:  Make a list of resources available to you so you can clearly identify any limiters you need to address.  There are no rules to this list.  Here are some examples:

1. Available equipment, such as an indoor bike trainer
2. Access to swimming facilities
3. Access to people/experts, such as a swimming instructor
4. Space to train or adequate training routes for cycling and running
5. Cash for race fees, lodging, and transportation (this is not a cheap sport).

Step 4:  Plan for Success:  Building a workable plan is more art than science.  While they all have common features, to be substantive your plan must take into consideration your unique situation. If it doesn’t than it’s nothing more than just a bunch of forms, which is why canned programs often don’t work…one size does not fit all!  Here are a few tips to get you started.

1. Start with the end in mind.
2. Build in key workouts and testing days first…if you need ideas canned programs are a great place to find key workouts.
3. Detail a week or two at a time…I prefer to develop one week at a time.
4. Stay flexible:  Understand that no plan that covers weeks and months will survive your day-to-day life.  Things happen that impact your ability to train.  Expect it and adjust.

Step 5:  Share the Plan:  Triathlon training and racing, even if it’s a one-time thing, impacts everything (and every one) in your life.  To maximize your chances of success share your plan and share it early on.  Here’s why:

1. Reality check:  There’s nothing like sharing your plan with people that know you well to see if they buy what you’re selling.  If this triathlon thing is just a lark, they’ll bust you.
2. Avoid conflicts:  Find out where your plan has to be modified to work with the schedules of family, friends, and co-workers.  It’s unlikely you’ll get into trouble for things you know about ahead of time.
3. Buy-in:  Getting buy-in from your support team is extremely important if you want to be successful.  Remember this is a lifestyle so what you do, what you need to do, and what you plan to do impacts everyone around you on a daily basis. Tip:  Plan weekly meetings to review schedules and address any issues.  Remember to let the other people talk.  It’s not all about you… yet.

Step 6:  Build Success Habits:  While race day is the big event, your success depends on the little things you do every day that builds momentum toward race day success.  Start by listing a few activities you’re going to do every week to get you on the right track.  Here are a few examples:

1. Establish a set morning routine to ensure your day starts off productive (I’ve found this to be the most valuable thing you can do to jump start your training).
2. Eat a large green salad every day.
3. Limit alcohol to 1-2 drinks/day or eliminate it completely several days/week.
4. Plan some focused time with your family and let them pick the activity you’re going to do…really, a small price to pay for them supporting you in the weeks and months leading up to the race which will pay HUGE dividends in the end.

If you follow these six fundamental planning steps and execute on your plan you’ll make major leaps in your performance at your next race.  Just like that guy who sells suits on TV, “I guarantee it!”

That’s it for this week.  Until next time train safe, stay healthy, and hope to see you at the races.