Triathlon: Start to Finish (eBook)

Swimming

Swimming is the most challenging discipline of the three in the area of technique. As we mentioned earlier, the best favor you can do yourself before launching into this program is to learn how to swim correctly. Swimming classes, triathlon camps, seminars like Terry Laughlin’s “Fish-like Swimming” workshops, and Masters swimming programs are almost necessities for those coming into long distance training without a good swimming background. Videos are another option. Check the Resources chapter for information.

The race clock is not the only thing to be concerned with when finishing the swim at a long-distance triathlon. For most of us, performing well in the swim means getting out of the water having used as little energy as possible. With lots of hard biking and running on the to-do list, every calorie spared is precious. Greater efficiency is your goal when it comes to swim training.

When in doubt, favor technique over speed. Throughout the 24-week program, we’ll ask you to continue to drill yourself on the basics and to continue to monitor your form. Here’s a description of the basics:

Swim Drills

It’s important to maintain horizontal body positioning in the water while rolling from one side to the other. Breathe to the left as you pull your left arm, and to the right as you pull your right arm. If you need additional breaths before rotating from one side to another, that is fine. Just try not to breathe as you recover one of your arms.

Cycling

The bike training in the program is divided between easy rides, long aerobic rides, and high-intensity sessions on a turbo-trainer.

Turbo: When we say turbo-trainer, by the way, we’re referring to an indoor cycling resistance machine attached to your bike. Computrainers are our favorites, but there are many others available. A bike computer and heart rate monitor, teamed with a magnetic resistance trainer, can turn your bike into an amateur exercise physiology lab. Turbo trainer workouts develop power, a good pedal stroke and speed endurance. If you don’t already have the equipment you need for a turbo workout, now’s the time to acquire it, even if you have to beg, borrow or steal.

Intensity Workout Terminology

Most of the bike workouts in the program are self-explanatory, but the turbo sessions are a bit cryptic. Here’s a primer.

Sample workout:

In English:

After warming up for at least 15 minutes, roll right into the single leg drills. “4 x 40 seconds, 20 seconds recovery both legs,” means you will spin with one leg for 40 seconds, 20 seconds with both legs, then 40 seconds with the other leg followed by 20 seconds with both legs again. This is one repetition (1 x 40 seconds on each leg).

“3 x 5 min Big Gear Intervals at HR#2 as 2 minutes in big gear < 80 RPM/ 1 min in smaller gear > 100RPM/ 2 minutes back in big gear < 80 RPM, 2 min recovery” entails 3 sets of 5 minutes as follows: the first two minutes are in a bigger gear (higher resistance) at a slower leg turnover (less than 80 RPM) followed by 1 min in smaller gear (lower resistance) at a faster leg turnover (greater than 100 RPM), and then back into a bigger gear (the same as the first two minutes). Throughout the entire five-minute effort, your heart rate should stay in Zone 2. After each 5 min effort, you have a two-minute recovery in which you should keep pedaling at a cadence of 80-100 RPM but with a low enough resistance to allow your heart rate to recover down into Zone 1.

“4 x 30 seconds fast spin, 30 seconds recovery” means 30 seconds of fast spinning in a smaller gear with low resistance while keeping the RPMs as high as possible and maintaining smooth pedaling (no bouncing butts). The 30 seconds recovery is back down into a normal RPM of 80-100. Finish the session with 10-15 minutes of easy spinning at your own pace.