Five Tips to Acclimate to Open Water Swimming to Ease Race Day Anxiety

For many first-time triathletes, an open water swim can be intimidating. With no pool-bottom stripes to guide you and the frenzy of the other athletes splashing around you, an open water swim is a whole other experience! It is not a swimming pool with a bottom you can touch or even see, many times it is cold. Those qualities are enough to freak out even the toughest athletes. We all have stories about our first open water swim experience. My first triathlon in Ann Arbor Michigan in 1992 was my first open water swim experience. The water was dirty and warm. I just wanted to swim as fast as I could because I could not see anything and was pretty freaked out. For the next couple years all triathlons in the mid west were swim in a lake and with experience open water was not scary anymore.

My first open water swim experience in Colorado, 1995, was different. I had lived here for 2 months and signed up for the Evergreen Half Iron Distance Triathlon, at altitude, which is a little chillier then Michigan Lakes.  I did not warm up, took my first plunge when the horn sounded, my breath was taken away. I swam most of the distance with my head out of the water and even approached a kayak and considered jumping aboard. I did not have a wetsuit.

Fast forward to 2013 and every City offers open water swim clinics. There is no excuse not to be ready. With the right kind of preparation, the swim can be the easiest part of your event! The cardinal rule of triathlon is "Never do anything new on race day." This includes swimming in open water!  Below are my 5 tips to have a successful experience.

1. Invest in a wetsuit. Wetsuits will certainly keep you warmer in cold water, but the added buoyancy will also keep you high in the water. There are two common styles of triathlon wetsuits: full sleeve and sleeveless. With the additional coverage, a full sleeve wetsuit will be faster, warmer, and more buoyant in the water than a sleeveless one. You want to practice putting on and getting off your wetsuit and swimming in it before your event to ensure it fits and you can comfortable stroke while wearing it.

2. Catch your breath. If the race venue allows, warm up for at least 15 minutes before your wave start time. This includes getting in and out of the water 4 times. Slowly wade out into the water until you're about waist deep and water seeps into your wetsuit, then get out. The second go under once to get wet and get used to the temperature, especially if it's cold, then get out. The third time practice bobbing, breathing (exhale immediately under water before you inhale). Exhale completely before coming up. Do this a few times until it's comfortable, then get out. The fourth time take some arm strokes and practice sighting.

3. Practice sighting. A technique to site the buoy is called “alligator eyes.” Lift your chin so your goggles clear the water looking forward while exhaling, then turn your head to the side and inhale like you normally do in the pool. Try not to lift your head completely out of the water as this will cause your hips and legs to sink. During your event sight every stroke until you round the first buoy to ensure you are swimming straight and on track not to swim more than the race distance.

4. Position yourself in your wave. Know the course. Ease your anxiety race-day and consider lining up on the outside edge of your wave to get a clearer view for the swim. You can also wait a few seconds after the start for an easier swimming position. That way people are less likely to run into you in the water.

5. Draft during the race.  Drafting is legal during the swim portion of the triathlon. What this means is swimming directly behind, or to the side of and behind, another swimmer. You will expend less energy and have a faster split if you are able to pace behind someone slightly faster than you. We are all looking for free speed, right?

Each time your practice open water swimming, you will achieve a different experience and you will learn something from each one.

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So you’ve signed up for your first triathlon. Now what?

I remember my first race back in 1992 like it was yesterday.

It went something like this:

• Swim: No wetsuit for my first open water swim experience and I wore my swim suit.
• Transition 1:  I had a bath of water to rinse the sand off my feet. I sat down in a lawn chair to put my socks and running shoes on before I mounted my bike.
• Bike: I rode a $200 mountain bike, wore my mom’s gigantic helmet with a baggy La Palozza t-shirt and cotton stretch pant shorts. I got passed by someone every mile along the 12-mile course.
• Run: My first-ever “brick” run, the first time I ran after biking, 4.5 miles on a trail.
• Finish: first in my age group, age 19, 4^th overall.

I was hooked, and spent the next month searching for a road bike. A friend advised me not to purchase the first road bike I demoed, which, to this day, is my advice to athletes getting into the sport of triathlon. My first road bike was a purple Miele steel frame.

During training, I never drank energy drinks or consumed gels. My first exposure to GU was in 1997 at the mile 2 aid station as I was running my first marathon at the Hawaii Ironman World Championships. I learned everything by experience and articles I read in Runners World and Triathlete.

Fast forward 20 years later. With countless books and the internet full of triathlon advice, preparing for your first race can be overwhelming. Plan to practice what you will do race day in training.

  

Most of us complete a sprint distance (1/2 mile swim, 12 mile bike, 3.1 mile run) as our first event. Many others with some experience will swim, bike or run as their primary sport may try an Olympic Distance (1.5k, 40k, 10k) as their first triathlon. Very few jump into a Half (1.2 mile, 56 mile, 13.1 mile) or full IronDistance (2.4 mile, 112 mile, 26.2 mile), although there are some athletes that can do that, I do not recommend a long distance (Half or Full Ironman) as your first triathlon.  Whatever the distance you signed up for, below is a list of most commonly asked Q and A that will help you prepare for your first event.  

  

How many weeks/days and/or hours a week do I need to train?

These all are determined by your experience, your strengths and weaknesses, what distance event you are registered for and of course how much time you have to train.

For a sprint: I recommend two swims, two rides and two runs a week, with one run done after you bike. Total time each week 4-6 hours for 6-12 weeks

For an Olympic:  I recommend 2-3 swims, 3 bikes and 3 runs per week. Total training time 6-12 hours for 12-16 weeks

For a Half of Full IronDistance: I recommend 2-3 swims, 3-4 bikes and 3-4 runs. Total training time for a Half 10-15 hours, total training time for a full iron distance 10-20 hours for 16-24 weeks 

How long should my longest swim, bike or run be in training?

Often, if you are new to the sport, less is more, meaning you want to do the minimum to complete the event healthy and strong. Your number one goal for your first one, is to complete your event. Afterwards spend some time assessing your goals, maybe to go father or get faster, then  create a plan to reach your goals for future races. This time, consider hiring a coach.

Below are my general guidelines to build a "longer" swim, bike and run into your weekly training plan. At the minimum you should be able to complete the distance for each sport.

For a sprint: 1/2 miles, 12 miles, 3.1 miles. If you are ready to go longer and have more time, the longest swim can be a mile, longest bike 20 miles and longest run up to 5 miles.

For an Olympic distance, 1 mile swim, 25 miles bike and 6 mile run 6. I often have experienced athletes build up to a 2000 meter continuous swim, a 40 mile ride and 10 mile run.

For a Half Ironman distance Build up and be comfortable swimming continuous 2000 meters, biking 60 miles and running 15 miles.

For a Full Iron distance be comfortable swimming 2.4, biking 112 and running up to 18 or more miles as their longest run

What type of gear do I need?

As previously mentioned, less is more. I recommend for any distance race you are start with are the basics and build your collection of gear and swag if triathlon is something you will continue to pursue.

For the swim: Very few triathletes wear “speedos” anymore. Most of us invest in  a triathlon tank top and tri shorts or one piece triathlon suit to wear for the entire race so we do not have to fiddle with changing or putting on clothes over a wet body. Of course a swim cap and goggles, maybe a wetsuit if you will be competing in open water

For the bike: Either a new or used (road or tri frame) that fits, helmet and maybe cycling shoes if you have clip-less pedals. Otherwise ride wearing your running shoes.

For the run: A descent a pair of running shoes designed for your type of running gait, hat or visor and sunglasses.

Nutrition: Water bottles, energy products or food (to be determined with training)

How do I make the most out of T1 (transition from swim to bike) and T2 (Transition from bike to run)

The transition area is secure, you do not need to lock your bike. No NUDDITY, you will be disqualified. Therefore ,  recommend wearing the triathlon suit or having a top and short to pull on over your suit.

Know your ins and outs (where you enter from the swim and exit on the bike and run). There will be tons of volunteers to help answer your questions. T1 and T2 will look different from when you set up your area to when you actually run in and out with your bike mainly as to how many bikes are still left when you exit the water. I recommend noting a landmark, adding something like a bright towel, or balloon, even mark some colorful tape on the ground to guide you to your space.

Your transition area will be the size of a small towel with your run/bike shoes, socks, hat/visor, maybe some water bottles or nutrition and a racing belt. Often athletes pin their bib number to a racing belt for easy access since you must wear your bib number on the front of your body when you cross the finish line. 

You did it!! You want a nice photo finish so be sure to finish  with a smile and arms up in the air and save all your medals and photos so 20 years later you can reflect on how much triathlon has directed your mental and physical wellness. Most importantly, enjoy your experience. There is a reason I have been doing this sport for 20 years and plan to enjoy the next 20 and beyond.

Day 9 of my Birth Month = My Birthday Triathlon

I always tell others they should celebrate their birth month, not just there birthday. When Carla Thompson posted on March 1st, the first day of her birth month and was celebrating for 31 days, I decided since this was a monumental year, turning 40, that I would celebrate with her, for 31 days.

The first few days were uneventful, just posted a random thing that happened each day and chatted with others about doing something EPIC, training wise, on March 9th.

I made my annual hair cut appointment, 6 months early, on Friday March 8th. Tina cut about 4 inches and gave it some flair! Last time I curled my hair was for a singles auction in 2005.

I always like to plan an Epic training day on my Birthday. Last year I road 39 miles, ran 39 (39 second) hill repeats in Edora Park and swam 39X50s with my masters swim group. I always read other, mainly Ultra runner blogs, about how they run their year in miles on their Birthday. Begin the endurance junkie, triathlete, now 3rd year Ultra runner, last month, I decided I wanted to run 40 miles on my Birthday. I mentioned to my BFF Kirsten that I would maybe add a 40 mile ride and 40X100 meter swim.

Plan A was to start at my house, run to the top of Horsetooth Rock, then down though Lory State Park, over the dams of Centennial road then home. That would require my Nathan Pack with changing gear and plenty of water and nutrition. Plan B was to complete my miles on the Stepmill and Treadmill at the Fort Collins Club.

All week the weather forecast for an EPIC snowfall starting at 2am Saturday morning. Friday night I mentally was ready to implement plan B. I woke up to wet conditions, no snow. The temps were falling and the wind was picking up so I decided to stick to plan B and headed to the Fort Collins Club with my tablet, Iphone, energy bars, coconut water and headphones.

I started on the Stepmill which I enjoy. I started training on the stepmill 2-3 days week during the winter months. My team Timex Ultra Runner friend Merideth mentioned running stairs as part of my Ultra Training so I feel good, for now, about the benefits of Stepmill training. While stepping I enjoy reading and posting on facebook and cleaning out my inbox.

Stepping at 90-95 steps/minute (a good running cadence and very aerobic intensity for me) the 2 ish hours went by fast. I was thanking my Facebook friends  for the Birthday wishes and reading fitness and nutrition articles. Catching up with the news (I do not have TV at home) 16 miles done, time to take a bathroom brake, eat a bar, drink some coconut water. If you are interested heat acclimatization  get on the mill cause you will fill buckets with sweat.

The next 8 miles were completed on the treadmill.  The feeling in my legs running after stepping is very much like the feeling my legs have off the bike. It took my legs about 15 minutes to get into my stride. I  bumped up the pace to 8 minute miles.  Legs felt strong. I wanted to keep running but since the FCC was busy I needed to let others use the treadmill. Time for more water and back on to the Stepmill.

I took out my tablet while I stepped another for 8 miles. Now I started to get hungry so took a nutrition break for 10 minutes and ate a few handfuls of grapes and another bar before hopping back on the treadmill for another 6 miles, saving my final 2 miles of running with my dogs.

This entire time I was stepping and running I was debating whether or not I wanted to swim or go home and ride my trainer. I decided since I was at the club and needed to shower, then swimming for an hour would be  best. I jumped in and swam 40X100 meters nice and easy on the 1:40. While swimming I decided after I ran my dogs 2 miles I would nap instead of riding. Since it is my Birth month celebration, I would save my 40 mile bike ride till Sunday.  My triathlons, step/run, swim, nap

Now that I am officially 40, these next 22 days of birth month celebration will include a workout involving the number 40!

Birthday Dinner included La Crema Pinor Noir, Ginger, Coconut Tofu/Sweet Potato Curry, recipe here plus Coconut Cake from Zadie's Deli in Cherry Creek

March Madness Raffle

Enter for a chance to win the following prizes 

ONE WINNER WILL RECEIVE THE TIMEX TRAINER

1 WINNER WILL RECEIVE A P90X2 

  

ONE WINNER WILL RECEIVE TURBO FIRE

ONE WINNER WILL RECEIVE HIP HOP ABS

ONE WINNER WILL RECEIVE SLIM IN 6

ONE WINNER WILL RECEIVE THEIR CHOICE OF FLAVOR

 

Vegan Strawberry, Vegan Chocolate, GreenBerry or Chocolate Shakeology.

ONE WINNER WILL RECEIVE A SWIM LESSON OR CONSULTATION

4 WINNERS WILL RECEIVE A $25 BEACHBODY GIFT CODE

To Enter follow the 3 steps below

1. Like t2coaching page on facebook. Click here
2. Sign up for a FREE Team BeachBody account with me. Click here
3. Sign up for t2coaching newsletter. Click here.

Send an email to wendy@t2coaching.com when all three steps are completed. Winners swill be notified April 30th

S.M.A.R.T Goals

Whether your goal is health oriented (to lose weight, gain muscle, lower blood pressure or cholesterol),  improve your fitness level (gain endurance, strength and speed) or sport (train for an event such as a  5k or triathlon) setting S.M.A.R.T. goals can help you achieve success by keeping you motivated and focused. S.M.A.R.T. is an acronym used to describe the different attributes a goal should contain to allow you to succeed. The adjectives used in a S.M.A.R.T acronym can vary depending on who you ask, although we all mean the same thing

S – specific, significant
M – measurable, meaningful, motivational
A – achievable, action-oriented
R – realistic, relevant, reasonable, rewarding
T – time-based, timely, tangible

Here’s how to use S.M.A.R.T.:

1.    Set specific fitness goals: 
A common mistake people make is to set goals that are too vague. If your goal is to train for an event such as a 5k or triathlon, specify the end result, a predicted finish time goal. If you goal is to lower blood pressure find out what your current number is and establish a plan to lower it to a healthy number recommend by your doctor. Write down the significance of your goal, your reason, your why. Knowing why, when, how, and how much are important questions to ask before attempting to achieve your fitness goals.

2.    Make your fitness goals measurable: 
How are you going to measure the result of your goal to determine whether you achieved it or not? Too often athletes set a goal “to finish” and are disappointed by the outcome because they really wanted to finish in a certain time. If you are looking to gain strength and endurance, establish your baseline fitness, and determine how much you can gain. By setting goals that can be measured, you can perform fitness assessments during your training to assess how you have progressed. If you are not moving forward towards your measurable goal then you can change components (frequency, intensity, or duration) of your training plan to keep you motivated. Measuring both your successes and difficulties will also help you evaluate whether your current plan is the optimal way to achieve your fitness goals.

3.    Set achievable, action-oriented goals: 
Another common goal-setting mistake is setting expectations for ourselves that are too high, or simply out of reach. By creating achievable goals early, you will stay motivated and greatly increase your chances of success. Early achievements will often lead to greater success down the road.

4.    Keep your fitness goals realistic and reasonable: 
There’s no need to set unrealistic goals such as “I will finish and Ironman in 10 hours”  when your best half Ironman time is 6 hours and you only have 12 weeks to train. Or you will bench press 200 pounds in one week, when you can only currently bench press 50 pounds.  These unrealistic goals can often set you up for failure and create a loss of motivation. Remember that life, illness, work and family commitments can sometimes temporarily de-rail your training plans and scheduled workouts. Stay committed and consistent to your routine as much as possible, create lifelong habits, without losing motivation, and your goals can continue to progress from one to another.

5.    Set a deadline to achieve your measurable goal: 
Goals with no end date do not create a sense of urgency that helps maintain motivation.   You may find out you are always putting off your training till tomorrow, since you do not have a future goal in sight. A major roadblock to achieving your goal is excuses and procrastination.  Setting a date to achieve your goal can help deal with this common problem.

Following these S.M.A.R.T. guidelines will set you up for success and give you the tools needed to achieve your goals. Remember to be patient, and take great comfort and reward from the slow but steady achievements that will in turn provide you with the motivation needed to achieve your overall fitness goals and make positive lifelong habits.

Purpose, Prepare, PR !

We are one month into the New Year. How are you doing with your health, fitness and sport resolutions or goals? Some of you maybe preparing to complete your first 5k while others are anticipating their first Iron Distance Triathlon. Many of you are feeling empowered to make this your best year yet of training and competition.

Here are five steps you can take to create personal success for yourself in triathlons this year – steps to help you become strong, fit and fast while you embark on a lifetime of triathlon to enhance your wellness.

1.  Identify your reasons for racing triathlons.

Why are you doing this? Ask yourself the following questions:

1. What do I most enjoy about triathlon training and racing?
2. What are the best feelings I get to experience in my triathlon training and racing?
3. When I first “fell in love” with triathlon, what was it that felt so great?

Your answers to these questions will help you get closer to your core personal reasons for participating in triathlons.  This process can help you discover or remind yourself why you like triathlons and why you are looking to have a great year.

2.  Create or assess your triathlon goals.

Based on your personal reasons for participating in triathlon, you need to create your goals for the season.  A simple summary of good goal setting advice would be to set specific, positive, challenging (but realistic), and personally meaningful goals.  A good coach can help you to clarify your goals or restructure them in ways that make them more appropriate and helpful; but the core of your goals must come from inside of you.  I encourage you to create your goals based on the reasons you have identified as why YOU like to participate in triathlon. Assess your goals to make sure they are in line with your personal reasons for training and racing. Doing so will help to ensure a year you can look back on with a sense of joy and satisfaction.

3.  Train with direction.

From your well-established goals, you need to train in a purposeful manner to help you to reach your them.  Simply “putting in the miles” or mindlessly following the workouts of your friends or local training groups may bring improvement in the short-term, but will lead to a plateau in your abilities rather quickly.  Instead, carefully assess your current abilities and what stands between them and the abilities you need to have to reach your goals.  From there, create a plan of action that will help you to develop as you need to.  If you need help with this, consider reading some of the great books available on triathlon and endurance sports training, or consider working with a triathlon coach who can help to provide this direction for you.

4.  Create health-enhancing lifestyle habits.

Health and performance are two qualities that go hand-in-hand.  The healthier you are, the better you perform. Two major areas that impact your health are your sleep and your nutrition habits.

While improving your nutrition habits, assign yourself a weekly nutrition plan just as you’d plan your training. Your role each week is to execute this task just as you execute your training.  This allows you to gradually create better eating habits.

With regards to sleep, many ambitious triathletes sacrifice sleep to train more, either early in the morning or late in the evening.  Obviously, you need to train to improve, but when the amount of training you are doing is limiting your ability to get enough sleep each night, you are fighting a losing battle.

5.  Rest as eagerly as you train.

If you train without resting adequately, you won’t make any progress. Most triathletes are aware of this, but many ignore it. If you really want to improve this year, I offer the following suggestions for better resting:

1. Every 3-6 weeks, take a Recovery Week where you train at 50% or less of your training load in your other weeks.
2. Every week, take at least one Rest Day where you perform no training.
3. When possible take a Total Rest Day where you perform no training, no work, and no chores. This is often most possible on a weekend day during a Recovery Week.
4. If you are racing quite a bit, consider a mid-season break somewhere in the summer after a heavy period of racing. Take a week or two away from structured training and triathlon in general. If possible, you can take this break at the same time you take a family vacation. This can recharge your batteries and allow you to continue racing strong in the later summer and fall.

I hope you follow your purposeful progressive training plan based on your experience and goals and continue enjoying the sport for years to come. If you have questions please contact wendy@t2coaching.com

"Luck in what happens with preparation meets opportunity"