By Brooke Schohl, MS, RD, METS Level II
Sport nutrition products are a multi-billion dollar industry. As the popularity of endurance racing events continue to grow, the marketplace has become saturated with these foods. You have your choice of gels, chews, bars, powders, pills and smoothies. How in the world do you determine the best fuel source for you?
I teach my clients to incorporate clean eating strategies into their everyday lives as well as during training and racing. After all, don’t training fueling and everyday fueling become synonymous for most of us? Clean eating means searching out foods that provide the best nutritional value and are minimally processed, leaving nutrients intact. This also means being selective about packaged products when they are consumed. Do you know and understand what every ingredient is in that item? You should.
Based on these fueling strategies, here are the important questions to ask on your quest for the best sport nutrition products:
WHEN DO YOU USE IT?
There are pre-workout, during-workout and post-workout sport fuels. What are you looking for? I typically reserve sport product use for “during” only and urge clients to eat real food pre- and post-workout. Protein shakes have become a staple in many athletes’ diets, which is ok if they are limited to one per day and are a quality whey or vegetarian protein source (i.e., no weird ingredients/additives). The same concept applies to bars – stick with a maximum of one per day and ensure you are comfortable with the ingredient list.
WHAT IS THE EFFECT ON BLOOD SUGAR?
Most sport products are comprised of quickly digesting sugars that inherently raise blood sugar, especially when used outside of training. You don’t want your blood sugar to be yo-yoing all over the place – it does nothing to help your energy levels, body composition, performance or general health. There are products emerging designed to stabilize blood sugar and provide a more consistent, gradual release of energy over time.
WHAT ARE THE INGREDIENTS?
You can gather from my comments above that ingredients are hugely important to me. They should be to you too. So many of our food choices offer a laundry list of questionable ingredients and it’s time we stop accepting this as the norm. When looking at sport nutrition products, it’s important to determine where the sugar source is coming from. Is the sugar source something natural like a puree extracted from fruit? Or something manufactured in a lab? The more natural option will be gentler on your stomach, and will taste much better to boot.
IS IT NON-GMO/ORGANIC?
Although these features may drive the price up a bit, they are nice to have. Non-GMO is essential. Genetically modified products have no place in a clean-eating diet. Organic items are also important, especially when considering products with fruit, nuts and grains included.
The times are a-changing when it comes to sport nutrition products. A new wave of more natural, non-GMO, organic, blood sugar stable products are on their way in, which is great news for endurance athletes. But please do use real food when the opportunity is there, even in favor of a more natural sport product. And contact me if you’d like help getting your fuel plan dialed in.
Brooke Schohl, MS, RD, METS Level II is a registered sports dietitian and the owner of Fuel to the Finish Endurance Nutrition Coaching in Scottsdale, Arizona. She is an avid triathlete, having completed many triathlons of all distances including 3 Ironman races. She integrates that personal experience and knowledge into developing customized, sport-specific, metabolically efficient fueling plans for her clients. Brooke and her husband, John, own Destination Kona Triathlon Store in south Scottsdale, Arizona. For more information on services and offerings, visit her website at www.fueltothefinish.com.
Commit to Tri with Life Time’s Premier Triathlon Series in 2016
/in Series News /by theaustintriRegistration for 10 Life Time Tri Series events opens today at LifeTimeTri.com
In 2015, more than 28,000 athletes from 10 to 82 years young realized their triathlon goals — from accomplishing their first triathlon to celebrating their triathlon PR — in one of the most successful Life Time Tri Series to date. More than 16 percent of those participants were first-time triathletes and thirty-seven percent of participants were women, a 7 percent increase in female participants from 2014.
Growing the sport of triathlon across the U.S. remains a top priority for Life TimeSM, The Healthy Way of Life Company as registration for ten 2016 Life Time Tri events opens today, Tuesday, October 13, 2015 at 12 p.m. CDT. Lottery registration for the Panasonic New York City Triathlon will open on Sunday, November 1, 2015 at 12:01 a.m. EDT.
In total, Life Time Tri will host 11 events throughout 2016, featuring some of the most prominent triathlons in the U.S. including the Panasonic New York City Triathlon and the world’s largest triathlon — the Transamerica Chicago Triathlon. Life Time will also commemorate the rich heritage of three events celebrating a large milestone this year: Life Time Tri Boulder Peak (25th annual), Life Time Tri CapTex (25th anniversary) and the Life Time Tri Minneapolis (15th annual).
2016 Life Time Tri Series Race Schedule
Each event features an International distance course, which consists of a 1.5-kilometer swim, a 40-kilometer bike and a 10-kilometer run (distances may vary by location). Select events also offer Sprint, Super Sprint and Kids Triathlon courses of shorter, varying distances. International distance triathlons will continue to be the exclusive short distance contributors to IRONMAN® Age Group Ranking and IRONMAN All World AthleteTM programs.
To support additional growth in the sport of triathlon, Life Time offers a variety of free and fee-based training options at its 117 destinations nationwide that help prepare athletes of all fitness levels for triathlon. Complimentary educational seminars and race simulations, along with Life Time Endurance Coaching, Starting Line 101 Clinics, Triathlon Training Camps, Life Time Tri Team Training and Indoor Triathlon Hour events provide the valuable tools athletes need to ensure race day success.
Back by popular demand, registration for Indoor Triathlon Hour powered by Life Time Tri Series and IRONMAN is now open at www.indoortri.com. Hosted at more than 80 Life Time locations nationwide, the event is an ideal opportunity for beginners to experience the sport in a non-threatening indoor environment and for those seeking an endurance tune-up.
Again in 2016, select Life Time Tri Series events will benefit St. Jude Children’s Research Hospital. St. Jude is leading the way the world understands, treats and defeats childhood cancer and other life-threatening diseases. Throughout the 2015 season, Life Time Tri participants raised more than $400,000 for this important cause. Participants in 2016 are encouraged to raise funds for St. Jude and can qualify for benefits such as free race entry and race day hospitality.
To register or learn more about any of the 2016 Life Time Tri events, visit www.LifeTimeTri.com. Stay updated with the latest information by following @LifeTimeTri on Twitter and by liking the Life Time Tri Facebook page.
2016 Life Time Endurance Training Camp Registration Opens October 1
/in Training /by theaustintriLooking to work on your endurance base, improve your hill climbing or log some swim-bike-run miles during the off-season? Sign up for a Multisport Endurance training camp experience with the Life Time Endurance coaching team!
Designed for athletes of varying levels and abilities, Life Time Endurance Training Camps are inviting, educational, motivating, effective and fun! From our winter ‘Base Camps’ in the sunny southwest to our summer camps, there’s something for everyone! 2016 registration opens on Thursday, October 1.
Choose from the following dates and locations to find the one that’s right for you:
> LEARN MORE ABOUT LIFE TIME ENDURANCE TRAINING
We’re here to help you take your fitness to next level. Hope to see you there!
Get the Best Bang for Your Buck: What to Look for in a Sport Nutrition Product
/in Nutrition /by theaustintriBy Brooke Schohl, MS, RD, METS Level II
Sport nutrition products are a multi-billion dollar industry. As the popularity of endurance racing events continue to grow, the marketplace has become saturated with these foods. You have your choice of gels, chews, bars, powders, pills and smoothies. How in the world do you determine the best fuel source for you?
I teach my clients to incorporate clean eating strategies into their everyday lives as well as during training and racing. After all, don’t training fueling and everyday fueling become synonymous for most of us? Clean eating means searching out foods that provide the best nutritional value and are minimally processed, leaving nutrients intact. This also means being selective about packaged products when they are consumed. Do you know and understand what every ingredient is in that item? You should.
Based on these fueling strategies, here are the important questions to ask on your quest for the best sport nutrition products:
WHEN DO YOU USE IT?
There are pre-workout, during-workout and post-workout sport fuels. What are you looking for? I typically reserve sport product use for “during” only and urge clients to eat real food pre- and post-workout. Protein shakes have become a staple in many athletes’ diets, which is ok if they are limited to one per day and are a quality whey or vegetarian protein source (i.e., no weird ingredients/additives). The same concept applies to bars – stick with a maximum of one per day and ensure you are comfortable with the ingredient list.
WHAT IS THE EFFECT ON BLOOD SUGAR?
Most sport products are comprised of quickly digesting sugars that inherently raise blood sugar, especially when used outside of training. You don’t want your blood sugar to be yo-yoing all over the place – it does nothing to help your energy levels, body composition, performance or general health. There are products emerging designed to stabilize blood sugar and provide a more consistent, gradual release of energy over time.
WHAT ARE THE INGREDIENTS?
You can gather from my comments above that ingredients are hugely important to me. They should be to you too. So many of our food choices offer a laundry list of questionable ingredients and it’s time we stop accepting this as the norm. When looking at sport nutrition products, it’s important to determine where the sugar source is coming from. Is the sugar source something natural like a puree extracted from fruit? Or something manufactured in a lab? The more natural option will be gentler on your stomach, and will taste much better to boot.
IS IT NON-GMO/ORGANIC?
Although these features may drive the price up a bit, they are nice to have. Non-GMO is essential. Genetically modified products have no place in a clean-eating diet. Organic items are also important, especially when considering products with fruit, nuts and grains included.
The times are a-changing when it comes to sport nutrition products. A new wave of more natural, non-GMO, organic, blood sugar stable products are on their way in, which is great news for endurance athletes. But please do use real food when the opportunity is there, even in favor of a more natural sport product. And contact me if you’d like help getting your fuel plan dialed in.
Brooke Schohl, MS, RD, METS Level II is a registered sports dietitian and the owner of Fuel to the Finish Endurance Nutrition Coaching in Scottsdale, Arizona. She is an avid triathlete, having completed many triathlons of all distances including 3 Ironman races. She integrates that personal experience and knowledge into developing customized, sport-specific, metabolically efficient fueling plans for her clients. Brooke and her husband, John, own Destination Kona Triathlon Store in south Scottsdale, Arizona. For more information on services and offerings, visit her website at www.fueltothefinish.com.
Athletes to Race 2015 Life Time Tri CapTex on Austin B-Cycles
/in News /by theaustintriParticipants will ride Austin B-cycles for the SuperSprint event this Memorial Day
In advance of the 25th annual Life Time Tri CapTex on May 25, Life Time –The Healthy Way of Life Company and Austin B-cycle, Austin’s bike sharing service, today announced the introduction of a new “Austin B-cycle Wave” — a featured highlight of the SuperSprint distance during the popular event. The collaboration is designed to encourage individuals of all experience levels, including those new to the sport of triathlon, to participate in the Memorial Day event taking place throughout downtown Austin.
The SuperSprint race is one of many distances offered during the Life Time Tri CapTex at Auditorium Shores. The Austin B-cycle Wave will have 20 entries, which includes complimentary use of an Austin B-cycle for the 6.21-mile SuperSprint bike course. Participants will also swim . 25 miles and run 3.1 miles as part of the SuperSprint event, and will compete against one another for unique B-cycle prizes.
“We’re thrilled to partner with Austin B-cycle in an effort to break down the barriers aspiring triathletes normally face and bring this new opportunity to participants at the Life Time Tri CapTex,” says Lindsey Kurhajetz, senior brand and marketing director, Life Time Athletic Events. “Equipment can be expensive, especially for first-time triathletes who aren’t quite ready to make such significant investments. With Austin B-cycle, people can ‘try a tri,’ and have a lot of fun doing it.”
Beyond use of the bike, all Austin B-cycle Wave participants will receive complimentary 24-hour Austin B-cycle passes, a gift certificate for $10 off an Austin B-cycle annual membership and Austin B-cycle race weekend swag bags featuring other Life Time Tri CapTex goodies. In addition, with their complimentary access passes, B-cycle SuperSprint participants will be able to continue to explore Austin after the race by checking out a bike from any of the 46 B-cycle stations downtown.
“We know Austin B-cycle is the fast, fun way to get the most out of Austin and now it’s a fast, fun way to race the Life Time Tri CapTex SuperSprint,” said Elliott McFadden, Executive Director of Austin B-cycle.” The addition of our bikes with this year’s race creates a great way to experience downtown, whether you are new to the sport or an experienced triathlete.”
On race day, B-cycle bikes will be available for pickup on-site in a special transition area, with Austin B-cycle staff ensuring all bikes are race-ready. In addition, Life Time Tri CapTex spectators are encouraged to utilize Austin B-cycles while visiting the race venue at Auditorium Shores race weekend.
For nearly two decades, Life Time Tri CapTex has taken over the streets of downtown Austin. The race has become an Austin Memorial Day tradition and the event features individual and relay Sprint and International distances, a SuperSprint and a SuperSprint B-cycle wave. This year, Life Time Tri CapTex will also see the return of the USAT Paratriathlon National Championships.
For more information and updates on the Life Time Tri series, visit lifetimetri.com, “Like” the Life Time Tri Facebook page or follow @lifetimetri on Twitter.
Recover On the Go
/in Nutrition /by theaustintriBy Brooke Schohl, MS, RD
Recovery is a very important part of training, one that rejuvenates the body and prepares you for that next workout. Make sure you will be ready to go by smartly refueling your body after workouts that demand it.
What types of workouts require refueling? Generally anything longer than two to three hours. The longer the workout, the more fuel stores are depleted. Focus on carbohydrates to fill up glycogen stores, amino acids to halt muscle breakdown and build new muscle, and fats to keep blood sugar stable and continue fat oxidation.
Here are some carb-fat-protein combos you can take on-the-go.
Vegetarian or Vegan Performance Protein Shake
Simply mix one scoop of vegetarian or vegan protein powder with cold water and you’ll get about 25 grams of post-workout protein. If you can, blend the protein powder with fruit and maybe some leafy greens. But if you’re on-the-go, consume a half banana with the protein for carb replenishment.
Pecan or Coconut Rolled Dates
Dates are an excellent source of carbs plus selenium, manganese, magnesium and copper. Roll them in chopped nuts or shredded coconut to add fat and/or protein to the mix. Some stores, such as Whole Foods, sell pre-rolled dates.
Banana + Almond Butter
Bananas are a great carb source, but don’t consume them alone – keep blood sugar stable and halt muscle breakdown by adding nut butter to the snack. Some nut butters, like Justin’s Nut Butters, are sold in convenient single serving pouches that are easy to pack.
Packaged Bars
Bars make perfectly packable recovery snacks. Look for bars that boast just two to five ingredients – and make sure they are ingredients that you recognize. Pick a non-chocolate flavor to avoid melting issues. These bars contain quality sources of carbs (like dates), as well as protein and fat.
Trail Mix
This snack provides a good carb-plus-fat-plus-protein mix from dried fruit, nuts and seeds. Avoid mixes that include ingredients with added sugar (such as chocolate or yogurt chips, M&Ms, etc.). Even better: Make your own.
Brooke Schohl, MS, RD, METS, is a registered sports dietitian and the owner of Fuel to the Finish Endurance Nutrition Coaching in Scottsdale, Arizona. She is an avid triathlete, having completed many triathlons of all distances including three Ironman races. She integrates that personal experience and knowledge into developing customized, sport-specific, metabolically efficient fueling plans for her clients. Brooke and her husband, John, own two Scottsdale, Arizona-based triathlon stores named Destination Kona. For more information on services and offerings, visit her website at www.fueltothefinish.com.
Introducing Women for Tri
/in News /by theaustintriby Laurel Leicht (former Fitness Editor for Shape Magazine)
I spent countless hours this year training for my first IRONMAN race—long rides on the weekends, early-morning runs, swims after work. Though I was devoting so much time to preparing for the race, it seemed surreal that I was actually going to attempt to cover such a long distance in one day. I’d only ever done Olympic-distance triathlons before; now I was going to try to do about four times that mileage within one 17-hour stretch? Was I completely crazy?
A month before I was supposed to travel to Panama City, Florida, for the race, I still hadn’t wrapped my head around what I was about to embark on. At that point, I was lucky enough to get the opportunity to interview several inspirational women who were about to race the IRONMAN World Championship in Kailua-Kona, Hawaii. Their stories were amazing because of all the obstacles they’d overcome: blindness, breast cancer, the loss of a husband in military combat. I was especially moved by their experiences though, because all these women seemed so real. They were all just regular people, like me, balancing work and family and squeezing training in somewhere in between it all. Mirinda Carfrae is a badass and incredibly inspirational, but almost super-human. Speaking with these female age-group athletes, I realized how you don’t have to be a world-class competitor to cross the line at an IRONMAN race; you just need to have the drive and put in the time.
That’s the message IRONMAN and Life Time want to extend to women across the country with their new nationwide “Women for Tri” initiative. By increasing awareness and interest in the sport of triathlon, along with providing content and training resources, the program aims to unite and empower female athletes of all fitness levels and help them reach their goals.
Love triathlon and want to get involved? IRONMAN and Life Time are looking for a select group of influential women from all walks of life who are passionate about triathlon to be a part of the Board of Advisors. Anyone with a passion for triathlon can apply, whether you are an age-group athlete, coach, pro or are otherwise involved with the industry. The board will work with IRONMAN and Life Time to research, brainstorm, create and put into action new steps to grow female participation. If you’re interested, contact Amanda Wregg or Lindsey Kurhajetz at womenfortri@ironman.com before January 1, 2015.
They’re putting together an Ambassador Street Team, as well, to mentor and help cultivate new athletes. Stay tuned for more information about how to join the street team in coming months.
I didn’t have this initiative while prepping for my own race, but I did have an incredibly supportive female coach and talked to as many IRONMAN-experienced women for their training and racing advice as I could. Still, come race day, I was a bit of a basket case.
Amid the nerves buzzing around the beach that morning, I just happened to run into one of my favorite women from my Kona interviews: Sister Madonna Buder. At 84, she’s the oldest female finisher of an IRONMAN race (IRONMAN Canada when she was 82), has finished upwards of 50 IRONMAN races, and looked cool as a cucumber that morning. We took a picture together and wished each other luck. Knowing that she and so many other strong women would be traveling along the course with me all day helped me walk to the start line with confidence and a sense of peace. That’s the kind of support I hope many female triathletes, both brand new to the sport and seasoned, will find in the new Women for Tri initiative.
Commitment Day Festival Set to Inspire Improved Health in the New Year
/in News /by theaustintriAs the battle of the bulge wages on in America, we’re seeing skyrocketing obesity rates and lower life expectancies among children. Life Time–The Healthy Way of Life Company aims to inspire positive change by opening its doors to the community and hosting one million workouts across the country during its Commitment Day Festival (January 1), Fun Run (January 1-4) and Indoor Triathlon Workout (January 4).
Set to take place at 113 Life Time destinations from coast to coast, the festival will feature healthy family events all weekend long. In addition, 52 Life Time destinations will host the annual Commitment Day 5K Fun Run on January 1 for all ages and abilities to join together in a symbolic commitment to lead healthier, more active lives in 2015. Adding on to the weekend of fitness fun includes the inaugural Indoor Triathlon Workout on January 4 in partnership with IRONMAN at 79 Life Time destinations to encourage and educate people of all athletic abilities on the sport of triathlon.
“The Commitment Festival is all about doing our part to inspire a healthier America,” said Bahram Akradi, founder, chairman, president and CEO of Life Time. “On the heels of successful Commitment Day 5K Fun Run events the last two years, we have expanded it this year to become a four-day festival that features a wide variety of educational workshops and invigorating classes that fit most interests. Ultimately, it is our goal to help individuals and families make 2015 their best yet in terms of taking charge of their health, wellness and happiness.”
The Commitment Festival is open to both members and non-members and will kick off on January 1, 2015 with the Commitment Day 5K Fun Run taking place in 52 cities around the country. The Commitment Day Festival offers a variety of educational and entertaining events, including:
The Commitment Day Festival will also feature the Commitment Bowl, a football-focused activity where parents and kids alike will practice their passing, catching, agility drills and cheerleading skills, Poolapalooza and an indoor pool party featuring beach-inspired pool games and tropical tunes. Each day will wrap up with an evening celebration such as a healthy happy hour, social cycle class or LifePower Yoga class.
Registration is now open for Commitment Day 5K Fun Walk/Run events. Kids 12 and under are free. For more information about Commitment Day, or to register for the January 1 5K fun walk/run near you, visit commitmentday.com. Be sure to like Commitment Day on Facebook and follow the movement on Twitter for the latest updates and event news.
Ring in the new year with fitness and get on track for a fun, happy and healthy 2015. We hope to see you there!
Sarah Haskins and Cameron Dye Take First Place in the Life Time Tri CapTex in Austin, Texas
/in News /by theaustintriAthletes raise $10k for St. Jude Children’s Hospital
The Life Time Tri CapTex on Monday, May 26, 2014 in Austin, Texas. Nearly 2,000 professional, paratriathlon, elite, amateur and first-time triathletes participated in the race taking place at the Palmer Events Center. In its 24th year, the Life Time Tri CapTex has become a Memorial Day tradition.
Life Time Tri CapTex is the second in Life Time’s six-event pro series. Thirty-three professional triathletes participated in the event. Sarah Haskins (USA) won the female professional division with a time of 2:00:52:01 and currently leads the series. Alicia Kaye (USA), winner of the 2013 series and Toyota Triple Crown, finished second with a time of 02:01:30:86, followed by Helle Frederiksen (DEN) with a time of 02:01:46:69. Cameron Dye (USA) won the male professional division with a time of 01:51:41:01 and ranks first in the series. Ben Collins (USA) finished second with a time of 01:52:48:53, followed by third-place finisher Michael Poole (USA) with a time of 1:54:03:19.
The winners of the Life Time Tri CapTex took home part of a cash purse of $30,000 and earned points toward their overall standings going toward the series finale, Life Time Tri Oceanside in October. As the 2014 Life Time Tri Pro Series progresses, participant results and current point standings will be available at lifetimetri.com, the series’ official website.
Due to inclement weather, the course was shut down early to ensure the safety of all athletes, leaving some unable to complete the full race. Race timers will determine each athlete’s unique circumstances in order to post the most accurate results possible. Once complete, all results for the Life Time Tri CapTex will be listed at https://captextri.com/captex/results/.
For more information and updates on the Life Time Tri series, visit lifetimetri.com, “Like” the Life Time Tri Facebook page or follow @lifetimetri on Twitter. More information about Life Time Athletic Events is available at EventsByLifeTime.com and on Twitter @lifetimefitness.
How To Carb-Unload Your Favorite Pasta Dish
/in News /by theaustintriBy Brooke Schohl, MS, RD
It’s the night before a big race. A giant bowl of pasta is just what the doctor ordered, right? No – the carb-loading ship has sailed. Use these tips to make your favorite pasta dish more metabolically efficient.
While endurance athletes absolutely need carbs in their diet, too much of this macronutrient hinders the body’s ability to burn fat for fuel. Fat is the preferred substrate for everyday fueling as well as training/racing. Think about it: your carb stores top out at two or three hours; your fat stores can carry you through up to 10 long-distance races.
Many training foods are heavy in the carb department (easily digestible simple sugars), as athletes need quick energy during training/racing. But is this the best fueling strategy for your day-to-day life? Instead fill the body with foods that stabilize blood sugar, keep energy levels consistent and improve satiety. Counteract carbohydrate blood sugar spikes by adding a fat and protein source to meals and snacks. Include carbs in your daily diet but make them the sideshow (along with fat, protein and vegetables) instead of the main act.
If you’re a pasta junkie, don’t freak out. Use the following tips to carb-unload your favorite pasta recipe and make it more metabolically efficient.
1. Swap regular pasta for quinoa or brown rice pasta.
When you do eat grains, make sure they are quality choices. Enriched flour pastas have little nutritional value and are high in calories.
2. Reduce pasta amount by half or 3/4.
You don’t need an entire box of pasta for a dish to taste great. Cut the amount and see if you even miss it.
3. Add more veggies.
Increase the ratio of vegetables to pasta. The fiber in the veggies will fill you up more than the pasta ever could.
4. Easy on the milk, butter and cheese.
Don’t eliminate these ingredients – you’d miss out on the delicious sauce and consuming fat is ok. Simply scale back a little (try cutting these ingredients in half). Again, you won’t miss it.
Bottom line: Experiment with recipes – don’t feel locked into the ingredients and amounts. This also holds true for restaurant dining. Be comfortable with the meal you select at a restaurant or prepare at home. There’s no need to eliminate favorite meals, just modify them to fit your healthy, super-fit lifestyle. Enjoy guilt-free, that’s the way it should be.
Brooke Schohl, MS, RD, METS, is a registered sports dietitian and the owner of Fuel to the Finish Endurance Nutrition Coaching in Scottsdale, Arizona. She is an avid triathlete, having completed many triathlons of all distances including three Ironman races. She integrates that personal experience and knowledge into developing customized, sport-specific, metabolically efficient fueling plans for her clients. Brooke and her husband, John, own two Scottsdale, Arizona-based triathlon stores named Destination Kona. For more information on services and offerings, visit her website at www.fueltothefinish.com.
7 Simple Truths for a Faster Triathlon Swim
/in Training /by theaustintriby Coach Troy Jacobson
Most people new to the sport of triathlon find that the swim leg is the most challenging. Images of arms flailing at iconic mass start events bring fear and loathing to many newbies as they struggle with the fundamentals. Putting oneself in the situation of having to navigate through rough waters while in hand to hand combat isn’t appealing to most folks, but the truth is, the triathlon swim is easier than you think and the following list of seven tips will help you get to that finish line faster, and in one piece.
1. Practice consistently and be dedicated to continual improvement.
If there’s one area where most triathletes struggle, it’s with consistency and getting adequate pool time. Triathletes learning the fundamentals of swimming should get into the water at least three days per week, if not four days. Only by putting in the time and energy will you improve and get more comfortable in the water.
2. Focus on the fundamentals of good stroke mechanics.
Swimming, by nature, is unnatural to people. We’re not built to ‘glide’ through the water effortlessly and must work to maximize our efficiency in the water as much as possible. This means focusing on developing proper swim mechanics by breaking down our stroke and practicing drills designed to improve our body position and various components of the freestyle stroke. And this focus never ends… even elite swimmers train and reinforce proper stroke mechanics with a steady diet of drills.
3. Get another set of eyes… use a coach.
As the saying goes, “seeing is believing.” The way you think you look when you swim is often far from how you actually look. Working with a coach who can provide feedback and keep you on track and progressing is important. Frequent video analysis of your stroke will also help you gain a better understanding of what you’re doing correctly and where you can improve.
4. Develop your kick.
Although most triathletes will swim with a buoyant wetsuit on race day, somewhat negating the effectiveness of the kick, the development in training of a strong kick is still essential. Not only will kicking enhance your overall conditioning, it will also help to provide some propulsion, as well as help to stabilize your body position in the water.
5. Join a swim program.
Most areas will have a local masters or triathlon-focused swim program led by a qualified coach. Join the program and use it regularly as the coaching, structured swim training and competition will help drive your performance to the next level.
6. Practice swimming in the open water.
While pool swimming is great for working on the fundamentals of proper stroke mechanics and for conditioning, practicing in open water helps develop specific skills needed on race day. These include sighting, navigating current, swimming in close quarters to other athletes, drafting on fellow competitors and more. And if you intend to wear a wetsuit on race day, be sure to practice with it first in the open water! There’s nothing more uncomfortable than getting to your race, starting the swim and realizing that your wetsuit doesn’t fit properly.
7. Incorporate strength training into your routine.
A stronger athlete is a faster athlete, and get’s injured less often. Adding a strength routine to your swim program in the form of traditional ‘dry land’ modalities using elastic tubing, bodyweight exercises and other tools like medicine balls is a great way to boost your performance.
Incorporate these simple suggestions into your swim program and you’ll be on track to a successful triathlon swim!
Coach Troy Jacobson
Head Coach – Life Time Tri
Troy Jacobson is a former pro, creator of the Spinervals cycling video series and Head Tri-Coach for Life Time. Learn more at www.coachtroy.com.