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SIMON SAYS Hi Folks; Just a few words of ‘dubious’ wisdom from your fearless leader. If I had to restrict myself to one piece of advice; it would be to remember that triathlon is not an evenly balanced sport. Generally speaking the swim takes up about 20% of the total time, the bike 50% and the run 30%. Those averages will obviously depend on your ability in each discipline, but you get the idea. The point is that training should mirror the event; many triathletes do one of several things;
In my opinion you should try to train 50% on the bike, 30% on the run and 20% on the swim. If you have a strength, reduce that percentage by 5% and add it to your weakest. Unfortunately when you reach a certain level of general fitness, training on one discipline will not carry any benefit on the other two. Training must be specific.. 14hrs per week of running won’t make you swim faster. Sorry. My other advice would be to make sure you HAVE FUN. If you cross the line and think ‘never again’ I would see that as a failure, even if you were to win the race.
PRIORITIES 1/ Finish the race 2/ Finish the race wanting to race again 3/ Improve your time from the last time you did the race 4/ Improve your position from last time 5/ Win a medal Terrific if you can do all five, but remember to work from 1 - 5 and not 5 - 1.
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TRIATHLON SWIMMING The swim discipline of any triathlon seems to cause the most concern amongst newcomers to the sport, if they are not from a swimming background. As I have stated before; the swim is arguably the least important discipline in terms of a fast overall time, however if it causes undue anxiety then it becomes a problem. The discipline of triathlon swimming is not like that of competitive race swimming. The obvious reason is that at the end of a swimming race all that remains is to climb out of the pool ( aided by steps if necessary ) and then sit down. Triathlon is very different; at the end of usually a much longer swim you then have to turn on your brain, find your bike, do a costume change and set of on a further 1-6 hrs of racing. So what is the single most important factor in triathlon swimming?
EFFICIENCY It doesn’t matter how fast or slow you swim; as long as at the end of it you are capable of finishing the rest of the race. So how do you become an efficient swimmer? Firstly you swim the most efficient stroke. This means front crawl. I hear all the breast-strokers out there groaning. But don’t despair, this is a recommendation not a law. Simply put, breast-stroke requires more energy to produce the same amount of speed, therefore is not efficient. Don’t worry help is at hand; Scarab tri has two swimming coaches and at least 3 swimming teachers that I am aware of all ready to help.
A SWIMMERS GREATEST ENEMY IS RESISTANCE Basically efficiency comes from reducing resistance. To do this you must learn to emulate the fastest of marine creatures; sharks, seals, dolphins etc. All these creatures have one thing in common and that is body shape. In water the rule is simple; “if it sticks out, it slows you down “ This rule includes; head, arms, legs and chest. We are looking for a long torpedo shape; which is why breast stroke just doesn’t work. Sorry.
THREE SIMPLE RULES FOR ALL FREESTYLERS 1/ Lie flat – keep your head in line with your body at all times. – torpedo 2/ Breathe by rotating the head and body - not lifting – torpedo 3/ Use your leading hand to feel for “the slide” ; that sensation of swimming downhill created by reducing resistance to a minimum.
REMEMBER Speed comes from efficiency not power |
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For more top tips from our coach email Simon at simon.clapham@sky.com or telephone 0161-484-0242 |
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