The Thoughtful Athlete

https://www.swimbikerun.ph/articles/feature/forceful-swimming-stop-swimming-like-a-swimmer/

Here is a recent article I wrote for a triathlon publication in the Philippines. It created quite a stir...especially among the swimming coaches.

Forceful Swimming - Stop Swimming like a Swimmer - SWIMBIKERUN.ph In the 25 years that I have been coaching open water swimmers there is one thing that still frustrates me – and that is that many swim coaches are training their triathletes in pool swimming techniques. A triathlete, or open water swimmer, does not participate in the same sport as…

The Thoughtful Athlete has a new website that includes many blog posts that may be of interest to endurance athletes. New blog's being added all the time... Check it out at:

Blog | Pacific Performance jonathangbarber2 days ago4 minEffective Training without Power Measurement.Can you train for a peak cycling performance without the use of a power meter? Yes - you CAN train for both cycling (and running)...3 views0 commentsPost not marked as liked

Today I provided bike tech support for the Lavaman Triathlon. I worked the transition area first then headed out onto the course. It was fun passing athletes out there on a fully loaded town bike with tools, spares and a floor pump. Yes...it was an ebike!!

Effective Training without Power Measurement.

Yes - you can train effectively without access to your power output data.
Yes - it is preferable to measure both input (heart rate) and output (speed and power) data simultaneously - but you can develop a very effective training regimen by just measuring heart rate and speed.
You need access to a heart rate monitor and a stopwatch, GPS device or cycle computer.
You also need to know two key values - your Anaerobic Threshold heart rate (see topendsports.com/testing/tests/conconi.htm) and your Ideal Maximum Aerobic heart rate (see philmaffetone.com/180-formula).
If you are training for events from 50 min up to 2 hours in duration then most of your quality training will be at an intensity level at or close to your anaerobic threshold heart rate.
If you are training for an ultra distance event of 4 + hours in duration then most of your quality workouts will be at an intensity level at or close to your ideal maximum aerobic heart rate.

In simple terms - your body can only function at certain intensities for predetermined lengths of time.
With training you can reduce the work (heart rate) required to maintain the same output.
For example - if you are training for a marathon and you consistently do sustained efforts in training at your maximum aerobic threshold heart rate you will notice that after 4 to 6 weeks your pace at that given heart rate begins to increase.
A typical marathon runner workout would be a 90 to 120 min run with 2 or 3 x 20 min somewhere in the middle of the run at your aerobic threshold heart rate.
A typical Ironman bike workout would be a 5 hour ride including a 60 min and 2 x 30 min efforts at your aerobic threshold heart rate.
For both workouts make sure you get ample recovery between efforts.

The key, whether you are training at your anaerobic or your aerobic intensity, is to develop the physical strength and the physiological efficiency required to sustain those outputs effectively in your event.

KonaKoaching: Breathing for Performance

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Streamlining in Swimming Part II

In a previous post on streamlining we discussed how Alexander Popov concentrated on creating as little resistance drag as possible in the water to gain as much speed as possible.
This video emphasizes one aspect of the freestyle swim stroke that can be responsible for creating excessive drag - swimming with a high head position.
You can clearly see how keeping the head high changes body alignment - lowering the butt and legs in the water - and creating excessive drag. Also note the bow wave created when the water pushes against the forehead in contrast to when the water flows smoothly over the top of the head.
The key for open water swimmers is to raise their head to sight as little as possible - only when absolutely necessary - and to keep the head low for the rest of the time.
Remember - for every increase in resistance drag in swimming the amount of propulsive force needs to increase by a factor of four to maintain speed.
Be smart first, then be strong.

Swimisodes - Freestyle - Head Position Many freestylers swim with their heads too high. In a crowded swimming pool, swimmers often look forward, hoping to avoid a collision with one of their teamm...

Extreme Technology for Extreme Conditions
Check out this Blog post with some interesting innovations to combat the effects of heat on performance.
http://konakoach.blogspot.com/

KonaKoaching

Training
What do you do when things start to go wrong...
Athletes push themselves - in training and in competition. When you are pushing the limits of what you are capable of doing - your body will often push back.
That can come in the form of a cold, the flu, a niggling injury, the return of an old injury or worse - a complete physical and emotional breakdown.
If you have been pushing hard, and you are physically and emotionally on the edge - its easy to allow the slightest of setbacks to blow out of proportion.
Here are some tips that may help you stay on track while you deal with adversity in your training.
1. Know that injuries are seldom an act of God, or punishment for some wrong doing.
2. If something goes wrong reflect on the build-up to the event and ask yourself what might have caused it? What did I change? What signs did I ignore? What risks did I take? When did I expose myself to sickness?
3. Understanding the cause will help you determine the remedy. Did you push too hard? If you increased mileage and got injured you'll need to rest, rehabilitate and be aware of your limit in the future. You may need some specific strengthening in a particular area.
4. Get help. An outsiders perspective can be valuable.
5. Beware not to let setbacks destroy your plans. Setbacks are inevitable. Its how you react to them that will determine your success - not whether you have them or not because you will have them.
6. Stay focused on your goal. Keep it in front of you. Ask yourself what do you need to do to get through the problem. Be thorough and be strategic. Navigate your way through. Take notes and take steps to avoid the same issues again. Keep focused on your goal.
7. Make adjustments to your goal if you have to. That is not failure. That is common sense. Don't allow yourself to get so caught up in your present situation that you forget you also have a future.

Streamlining in Swimming
A little history to prove a point that is still very relevant today.
Because of the density of water - for each incremental increase in swimming speed the drag or resistance forces on the body increases 4 times.
No-one understood this better than Alexander Popov. He had one of the finest swim strokes of all time and he developed his stroke by spending hours swimming at slow motion in an effort to improve the efficiency of his stoke - reducing resistance while increasing propulsion.
Regardless of the distances you swim the increased resistance caused by poor body alignment will require a tremendous amount of input (strength and energy) to overcome. This is why an efficient swim stroke is so important...first become efficient in the water....this will enable your hard training to become more effective.
Take a look at this video from the 1992 50m Freestyle Final in Barcelona. Can you imagine how much even a small imperfection in body alignment and stoke mechanism can affect performance at these speeds!
BTW, 4th place went to my High School friend and fellow PEA Teammate Peter Williams.
Please excuse the sound quality of this video.

Barcelone 1992 - Alexander Popov remporte le 50 nage libre Ce sont les premiers jeux olympiques d'Alexander Popov, il n'est pas le favori et les observateurs s'attendent à un duel entre les Américains Matt Biondi et ...

A wise man once said: "A little sleep, a little slumber, a little folding of the hands....and poverty will creep upon you like a thief in the night..."
With that in mind...how is your preparation going for the 2015 season?
Somewhere, somehow, someone you'll be racing against this year is out there getting it done.
Photo courtesy: Steiner Bäckerei Wetzikon - Argon 18