X-Training Bootcamp Style

"The best laid [plans] of mice and men often go astray" - Robert Burns. I had planned to write about transitioning to swimming from other sports today, but real world events interfered and I want to talk about my workout this weekend.

Jogging after playing tennis.

I had the "pleasure" of trying out a bootcamp style workout while traveling. Let me just say that I have not worked out that intensely since high school swimming. It is two days later and I am still sore! As a triathlete - who really only swims, bikes, runs, and occasionally plays tennis or lifts weights - it got me thinking more about cross-training, recovery, injury, and expanding my potential.

I would like to try at least one bodyweight/bootcamp/Crossfit/etc. style training day a week and see how that affects my triathlon/running race training. Given I am not very well versed on this, I would love to have input from people who have do these kinds of workouts regularly and what they recommend for workouts and recovery. I have heard horror stories of injuries so I would like to avoid doing anything too overly taxing in the beginning.

Comments/suggestions requested here or on the Facebook page.

Transitioning to Running From Swimming

I was born a natural swimmer. I have never been a "good" runner, though. Part of the reason is that I have asthma. Not to mention I do not have a typical runner’s body – short legs and broad upper body. I remember the first time they made us run a mile in school and I had not yet been diagnosed with asthma. I was one of the last students to finish, nearly passing out afterwards.  

This made transitioning to running in triathlons difficult. When I started training for my first triathlon, after not running for more than half a decade, I could scarce run a quarter of a mile. And I encountered several issues coming from a swimming background that I had not expected. Consequently, I have a few examples and tips that I want to share from my experiences.

After a run workout.

• The importance of proper, well-fitted running shoes. When I ran growing up, I simply used whatever pair of tennis shoes I had to run. This concept works for a while until you start doing longer runs. Keep one pair of running shoes separate from your walking ones.
• Blisters (and the need to keep toenails short). See the first bullet, but even with well-sized shoes blisters happen. Sometimes the solution is as simple as clipping your toenails down as far as you can and wearing good socks.
• Learning to breathe steadily is not easy. In swimming you are forced to rhythmically breathe (if you use proper stroke technique). Running you can breathe whenever you want. Trying to get into a good rhythm takes practice.
• Drills, drills, drills. Even though I was very familiar with drills in swimming, I had it in my mind that I could just go out and run progressively longer distances while reducing my times. WRONG! Drills allow you to work on your technique/stride.
• Varying the workouts. As with drills I first ignored the importance of varying my run training, which made my progress very slow. Fartleks, pyramids, and intervals will help you increase your speed and endurance.
• Injuries. Swimming injuries are much different than running injuries. Runners are highly susceptible to road rash, ankle sprains, knee and hip pain, and broken toes – sometimes at the same time. I still have a scar on my lower leg from improperly treating road rash that happened when I sprained my ankle.
• Sports bras make a difference. This is really only applicable to women, but as swimmers we usually have no issues with anatomy – everything floats! A good sports bra really makes a difference on long runs. Ladies, do not skimp on quality here or you will be sore and uncomfortable during your runs (I even wear a sports bra under my tri-suit to get adequate support).
• Weather disrupts training. Weather does not usually impact swim workouts (unless they are outdoor pools/open water), but a good storm can prevent you from completing your run. Become familiar with indoor workouts like lifting or yoga if you do not have access to a treadmill.
• Chaffing/windburn. I never knew the extent that running (and cycling) caused lasting pain until I was chaffed and windburned for the first time. Prevention is better than treating!

Do not be caught off-guard by the many differences in training style and technique. It takes time to transition from one sport to another. Be patient and vigilant if you find yourself struggling. Read up on the sport that you are learning as well as talk to more experienced athletes. Check out my next blog post where I discuss transitioning to swimming from other sports!

Have any training tips to add or issues you encountered when transitioning to another sport? Comment below!

Demystifying the Swim Leg

The swim leg has been described as “scary”, “daunting” and “difficult” - among other words – by triathletes. It is often the leg of the race that prevents runners and cyclists from even attempting a triathlon. Many of those that do try a triathlon will under-train in swimming because they do not have access to a pool or because they underestimate how taxing a long swim can be. If you are swimmers by nature, then you likely relish the chance to show off your skills in the water. But the swim leg can be just as strenuous for swimmers as it is for newer swimmers.

I don't look scared, do I?

Because of this, I would like to demystify the swim leg. The two most significant issues to note are that there are two different types of swims – pool and open water – and that the swim leg is varying distances depending on the venue or the race length.

Distances

For those not familiar with typical triathlon distances, I urge you to check out the USAT race distances page and this article in Men’s Health. But there are lots of different races with varying distances. For swimmers, I recommend trying out a non-traditional distance race that highlights the swim portion. This could give you an advantage against other less skilled swimmers. For cyclists/runners, I recommend the opposite. Find a race with a shorter swim and longer distance in your sport. For those lucky triathletes who excel in all three, then just find a race!

Pool Swims vs. Open Water Swims

I have done about an even number of indoor and outdoor races though I still have not decided which style race I like more. Pool swims are ideal for novice swimmers. They can be outdoor or indoor. Short distance – typically 300 yards/meters depending on the pool size. Shallow water. Clean water. Seasoned swimmers get the added benefit of being adept at flip-turns already. And my favorite benefit is that they are single-start races, e.g. one person starts at a time. This is far less hectic than a group start and the races will often use seed times so the stronger swimmers can lead.

Open water swims require a little more training than pool swims. Open water swims can be in a lake, pond, stream, or the ocean, each with their own advantages and disadvantages. Lakes/ponds often have waist deep water, but they can be filled with more plant life and debris, which can be distracting or even dangerous. In streams you have to face strong currents going one direction – though you get the added benefit of swimming with the current the other way. The ocean is this swimmer-pretending-to-be-a-triathlete's least favorite option because you have to deal with sea creatures and saltwater. In general, all open water swims pose a danger if you have open wounds, new piercings, or swallow water frequently.

Warming up at the Boilerman Tri (2011)

The bottom line when choosing a race based on the swim leg is you need to know your strengths and limitations. How far can you safely swim? Under what conditions? Are there other options for races that suit your swimming style? 

So what is your preference as a triathlete? 

Training For My First Triathlon

For those of you who have never attempted a triathlon, you might be wondering how much work goes into training for a race. Well I can tell you how much went into my first race. Very little. 

OK, I might want to clarify this for those seasoned triathletes who are shaking their heads right now. I mean very little compared to how I train for races now. Like most of my musings I decided to start triathlons on a whim, a year after my initial inspiration. I searched “sprint triathlons” on the web in April 2010 and just happened to come across a race called Girls Tri Too. It was a women’s only series across Ohio that had the distance 250 yards swimming, 7 miles cycling, and 2 miles running. Less than a sprint, but more than a super sprint race.

PERFECT!

The only problem was I only had about 6 weeks to train. I signed up anyway. I figured that the worst that could happen is I did not finish the race. At least I would be a little healthier than when I started.

Finishing the swim leg.

Training

Like most new triathletes I consulted the web to find sprint distance training plans, most of which recommended having at least 8 weeks to train. Bah! I scrapped the traditional training idea and said “what do I really want to accomplish?” The truth is I just wanted to finish even if it meant walking my bike if I could not ride anymore or walking the entire two miles of the run. So I decided to jog and cycle at least twice a week each to meet that goal.

The initial training was admittedly a struggle. When first starting I could barely run the quarter mile stretch on the street I lived. The first week I did a total of maybe two miles of actual jogging. Cycling was not much better. But I kept extending the distance each time I jogged or cycled until eventually I could do a decent distance, even if that meant walking. 

Map of the first place where I trained for the run leg, just over half a mile in distance. 

About two weeks before the race, I was able jog-walk a 5k and ride about 15 miles without stopping. And given that I am a swimmer by background, I knew I could do 250 yards without even breaking a sweat (though at the race I would find how heavy my legs would feel getting out of the water before doing the bike leg - a good reminder to practice transitions and bricks during training). I was ready for Girls Tri Too!

Equipment Used in the Race

To complete a triathlon, there are only a few pieces of equipment you actually need (the first two items in the list). My first race, I was somewhat minimalist compared to what I race with now.

•  A CSPC certified cycling helmet
• A bike that satisfies USAT rules (sanctioned races) – Schwinn hybrid bike
• Tri suit – a simple swimsuit could have sufficed
• Sports bra – tri suits alone do not provide much support
• Swim goggles
• Tennis shoes
• A pair of socks

Results

After minimal training, I was able to finish this race. I was dead last in my age group, but this race was the catalyst for me realizing I love triathlons and that I wanted better equipment (particularly a road bike) for future races. 

About to finish my first triathlon.

Overall Rank: 60^th place of 75

Age Group Rank (25-29): 12^th place of 12

Swim Time: 5:42 (13^th)

T1: 2:13

Bike Time: 35:28 (64^th)

T2: 1:20

Run Time: 24:56 (63^rd)

Total: 1:09:42

(Note: Because this race is no longer offered and because I wanted to focus more on the preparation for this race, I have decided to forego a full race review, but feel free to ask questions on the blog page or the blog’s sister Facebook page – under the same name.)

National Swimming Day?

I know I said I would blog about my first triathlon experience next, but this just came to my attention. Today is National Running Day! If you are a runner or a triathlete, today is a day to celebrate running. So get out there and jog!

But what about National Swimming Day? A quick internet search reveals no such day! This humble blogger suggests swimmers revolt to claim a day for themselves!

Swimming at the Nation's Triathlon 2012

One day devoted to swimming actually does exist. It is the popular and incredibly important, but not quite the same National Learn to Swim Day. So I post the question: have you learned to swim? 

My issue with a lot of the "learning to swim" campaigns is that they are focused on children, neglecting the fact that many adults cannot swim either. Many adults are embarrassed to admit that they cannot swim or have a fear of deep water choosing never to learn as a result. According to a WSJ article, over 30% of adults cannot swim the length of a standard high school pool and comprise a shocking 70% of drowning deaths. 

Swimming is an important skill, great for exercise and it can be just plain fun. If you are someone who cannot swim or does not swim well, but wants to be a triathlete, there are several ways you can move forward (and dear readers feel free to add your suggestions in the comment section).

• Check with your local YMCA to see if they off adult classes. 
• Find a personal trainer with swim/lifeguard training. 
• Consult friends that have pools. Start small with trying to float then work your way up slowly.
• Get technique down from the start. Doggy paddling and keeping your head up the entire time are fine for playing in the pool, but unlearning those poor swimming skills will cost you training time down the road.
• Join the local US Masters Swimming team once you can swim at least 25 yards without stopping. This will make your training more efficient and it is cheaper than a personal trainer.
• If you can already swim, but are still unsure, choose a race that has a pool swim. There are even shorter triathlons with outdoor swims in no-higher-than-waist-deep water.
• Do not attempt a race until you feel comfortable swimming. You will be stressed before the race making the swim even rougher on you.
• Have fun! Swimming is challenging, but rewarding.

Don't be stuck out of the water!

Why Try a Tri?

A common question asked of triathletes is “why”. Why do you put yourself through these crazy races? Why do you wake up at 5 am to prepare for a race? Why do you train 20-30 hours a week for a race that lasts only a few hours? My story is in no way unique, but each triathlete’s motivation for racing comes from a different place.

I was not a runner. I was not a cyclist. I was a swimmer. I first started swimming when my mother threw me into the pool as an infant. Babies can swim if you let them and it is a really good idea to get children in the water as early as a possible. I started swimming in races when I joined a community team hosted by the local school system. With the exception of brief pauses in middle school and undergraduate studies, I continued swimming competitively until I received my Master’s degree.

It was while studying to get that degree that I joined the university chapter of the U.S. Masters Swimming. I highly recommend those weak at swimming or swimmers who want to continue swimming competitively to seek out and join their local chapter. It was during that time that I met my first real triathlete, an Ironman finisher! She was working on her swimming techniques for her next long-distance triathlon. After borrowing one of her beginner triathlon books, the seed to compete in a triathlon was planted.

The problem was I did not have a road bike or the cycling shoes. I did not know how to run long distances. I did not have a tri-suit. How would I race against other people? These questions prevented me from attempting a race for nearly a year.

The good news is you do not need a fancy road or triathlon bike. You can walk parts or sometimes the entire run depending on race time limits. If you are a swimmer, you can use the suit you already have!  You do not need to race against other people; you race against yourself. And that is why I tri! It is one sport where you do not have to be talented to participate. You just need a solid will to sign up for the race and train. The experience of finishing a race is worth way more than the sweat you put into training for it!

In the next blog, I will tell you more about preparing for my first race, questions you should answer before racing, and how meager beginnings can build your confidence to keep going! 

What the Heck is a Swimming Triathlete?

When many people hear “triathlete” they think of the folks competing in the huge race in Kona, Hawaii that often requires years of training. It is 140.6 miles of swimming, biking, and running. It is grueling, but it is not the only flavor of triathlon out there. I’m here to tell you that you can be a triathlete without ever competing in a major race. And that you can do so even if you have never biked or ran competitively in your life.

So what is a triathlete? Simply put a triathlete is anyone who can swim, bike, and run varying distances back-to-back. It is a “solo sport” that you are competing with yourself to meet a goal you have set.

But I like to call myself a swimmer who pretends to be a triathlete (hence the blog title in case you didn’t catch that *wink*). I have raced solo in 7 triathlons (finishing 6) and as part of a team in one. I love the challenge. I relish pushing myself harder than the last time I raced. The issue is I’m far better at swimming than the other two legs with race results as proof of this. I have been swimming since I was a baby and swimming competitively since I was in grade school.

So I wanted to make a triathlon blog from a swimmer’s point-of-view. I will tell you about my races, my gear, my stumbles, my successes, and what it takes to be a swimming triathlete.