The 5 Pillars of Open Water Swimming

We have officially hit summertime, which means that open water swimming is in full swing, and it is important to take a second to revisit Playtri’s 5 Pillars of Open Water swimming.  These 5 Pillars drive our coaches to build the most confident swimmers in the open water as possible, so whether you are a beginner in the open water or trying to find that extra little bit of speed, here are the 5 Pillars that will allow you to achieve your best swim possible.

Visualization

Open water swimming is a totally different sport than pool swimming, and it is important to practice in the open water prior to race day.  However, if you are in a place where open water swimming is not easy to get to, visualization is a great tool that can help you show up on race day confident and strong.  Visualization helps eliminate surprises that may happen on race day, and taking as little as 5 minutes a day to visualize the race course can help ensure you are making the best decisions possible on race day.  Some potential things to keep in mind during the visualization process are;

-        Study the race course and conditions.  Swimming into the sun can mean that you need tinted goggles, while a cloudy day may call for a clear set of goggles.  What type of weather will there be on race day?  Is it an in water or beach start?  Are you keeping the turn buoys to your right or left shoulder?

-        Have a goal in mind and visualize yourself doing it. Always use positive self-talk, as we want to envision the success of a great open water swim.  However, prepare yourself for the various events of race day, such as goggles leaking, which way you will breathe, and how to exit the water confidently!

Warm Up

The swim warmup is the most important aspect of warming up on race day, since it is the first discipline that you race.  Some races allow in-water warmups, and some do not, so it is important to be prepared for either case.  If you are allowed to warm up in the water, swim easy for a couple of minutes, and practice your sighting.  Increase the tempo of your stroke to race pace every now and then to get the heart rate up and to prepare yourself mentally for the first stroke you will take in the race.  If you are not allowed in the water, then it is important to have something like resistance bands to get your shoulders warmed up.  You can do shoulder rotations, arm circles, and specific stroke movements with the bands to prepare for the swim stroke.  Any sort of movement that mimics the swim stroke will get your mind and body prepared for the first stroke of the day and help you have the best swim possible.

Starting Position

Many races now are wave starts, meaning you will start alone or with 1 or 2 other swimmers.  However, if there is a mass start, find a position in the front of the group on the side opposite that you breathe.  Starting in the middle is a perfect recipe for getting swam over and redlining your heart rate as your jockey for position.  By starting on the outside opposite the side you breathe, you can take a clearer line of site to the first buoy, you can see the other swimmers with you breathe, and you will have outside clear water.

Drafting and Sighting off Other Athletes

Finding the draft of another swimmer will greatly reduce the effort you are putting forth in the swim, and thus set you up for a strong bike and run.  Ideally, you find an athlete that you can draft off of; this can be achieved by staying on an athlete’s hip (staying about 2 feet away from their hip and staying in their wake), or finding their feet and staying on their feet while swimming.  This is a skill that can be practiced with teammates and other swimmers, but it is important to note that drafting in practice without the consent of another athlete can be irritating, so if you are going to practice drafting, make sure everyone is on the same page!

Continuous Swimming

Once you have the momentum of swimming, it is important to always move forward!  Unless there is a significant instance in the water that brings danger, you want to always move forward while swimming; coming to a full stop can not only be dangerous for others around you, but it can be part to start up again from a dead stop.  There is nothing in the rules that says you cannot change strokes, so if you feel tired or need some extra air, try doing breaststroke or backstroke to get your breath back, but always try to move forward!

Building on these 5 Pillars of open water swimming can help you have the best start to your race possible.  If you have any questions about swimming, whether that be pool or open water, you can contact me at michael.rourke@playtri.com.  As a head high school swim coach, and triathlon coach for all level athletes, I have worked with athletes of all skill levels, from National ranked athletes to brand new swimmers.  Please do not hesitate to reach out if you have any questions at all!  Happy swimming!

Coach Michael Rourke is a Level 3 Playtri Coach and an American Swim Coaches Association Level 4 swim coach. He coaches junior and adult triathletes of all levels, as well as high school elite swimmers. He is also a 70.3 World’s Qualifier and USAT Age Group Nationals Qualifier.

How to Choose a Wetsuit

How to Choose a Wetsuit

Some triathlons will have an open water swim, and depending on the water temperature, a wetsuit may be required or optional for race day to increase additional warmth in the water. A wetsuit can not only help warm you up, but it will help you float and stay on top of the water and often will allow you to swim faster due to the extra buoyancy. It is important to note that there is a difference between racing wetsuits and surfing wetsuits, so if you have any additional questions regarding what to look for in a wetsuit, please do not hesitate to reach out.

Size/Fit

A swimming or triathlon wetsuit will be designed with thinner sections under the armpits and around the shoulder to increase the range of motion. Some of the top-end wetsuits will also have thinner material in the forearm to allow for a better “feel” for the water. The necklines are generally lower in a swimming wetsuit than in a surfing wetsuit, which allows more head movement for your breath during the swim. There will also be thicker neoprene around the hips and legs to help lift your legs and give you a better body position in the water. If you have ever worked with a coach, you have probably heard the phrase “get your hips up”, or “we need to work on your body position”; a wetsuit will help achieve that goal.

Wetsuits should be very close fitting, and it will take an extended amount of time to put them on. Once you have on your wetsuit, there should not be any sagging or loose-fitting areas. You should have the proper range of motion in your arms and shoulders, so if you feel as though you are constricted in the shoulders, you probably have a wetsuit that is too small. If the body of the suit is too short or narrow, it will restrict your range of motion. 

However, if it is too big, then the suit will fill with water which will make you feel heavy and experience greater fatigue. The wetsuit will not feel comfortable to wear on dry land, but once you get in the water, it should feel comfortable.

Sleeveless vs Full Sleeve

Wetsuits come in two different options; sleeveless and full-sleeved wetsuits. The choice between these two will generally come from personal preference, but it is important to understand the benefits of one vs the other. Sleeveless options look like a tank top on your shoulders and have very little to no restriction of shoulder movement. I have found that former swimmers will generally go with the sleeveless option in shorter races because of the increased shoulder mobility. 

However, since there are no sleeves, there is obviously a decrease in overall neoprene material, which can affect buoyancy. Sleeveless wetsuits will come at a cheaper price point due to the lack of material on the arms.

Sleeved wetsuits are basically full-body suits that cover you from the neck down. The sleeved versions are better for those who are inexperienced swimmers or someone who gets cold easily in the water; the increased amount of coverage does retain more body heat and can help with upper body buoyancy. The sleeved version of wetsuits can be more expensive based on the amount of material used but can help with the comfortability of novice swimmers because of the increased buoyancy.

Wetsuit Practice

It is important to note that all wetsuits and brands will fit a bit differently, so if you can practice in the open water with your wetsuit before race day, it would be a great benefit. Swimming in the open water is different than swimming in the pool, so open water practice is crucial for novice swimmer who may be nervous about their first open water race. Hiring a coach with extensive swimming knowledge and experience is a great benefit to your triathlon training, so as you start to prepare for your next race, reach out with any questions you may have!

Coach Michael Rourke is a USA Triathlon Certified Coach, Level 3 Playtri Coach, and an American Swim Coaches Association Level 4 swim coach. He coaches junior and adult triathletes of all levels, as well as high school elite swimmers. He is also a 70.3 World’s Qualifier and USAT Age Group Nationals Qualifier. Coach Michael is currently taking on new athletes, so if you are interested in Remote Swim Analysis or Individual Coaching Programs, send him an email to michael.rourke@playtri.com.

Training vs. Racing Shoes

Training vs Racing Shoes

There are many different types of running shoes, and it is important to note that each athlete will have a specific pair/type of shoe that works best for them. There is a wide variety of shoes, ranging from minimalist to max cushion/support, and each type of shoe has a different purpose.

While researching shoes and determining what works best for you, the two types of shoes that most triathletes will lean towards are everyday trainer shoes and racing shoes.

Everyday trainers are meant to be shoes that take the majority of your training time and give the most comfort/support. Racing shoes are generally plated shoes that offer more spring in your step and allow you to run the fastest time possible. Using a rotation of everyday trainers and racing/plated shoes will not only help your shoes last longer, but it allows your body to adapt to the different shoe style and helps you get the most out of your training.

Everyday Trainers

Everyday running shoes are designed and created for high mileage situations and should be the most used shoe in your rotation. To create these shoes, brands will utilize more cushion and support so that you are able to recover faster following these runs. They are also engineered to provide protection against the high impact of running on pavement.

Classic training shoes, such as the Hoka One One Clifton 9 are made to last up to 500 miles. These shoes will offer a more responsive foam that increases the ability of recovery and cushion that allows for higher mileage athletes to utilize daily. The outsole is made mostly of rubber that will resist abrasion and protects the softer midsole, which increases the longevity of the shoe.

Everyday trainers will generally weigh more than racing shoes because of the increased number of materials used to help them last longer. For example, outsole rubber will be greater than that of a racing shoe, which will add weight, but increase the overall longevity of the shoe. Thicker uppers and tougher foam midsoles will also increase weight marginally but will help with the overall comfort of the shoe.

Racing Shoes

Racing shoes historically have been seen as “racing flats”, where the lighter and least amount of material in the shoe meant the better and faster you would run. That has changed over the last few years with the introduction of the “plated” shoe, which involves developing the shoes with a midsole carbon or nylon plate that increases energy feedback for the runner.

Racing shoes are not used as often as everyday trainers because the lighter materials decrease the longevity of the shoes. Race shoes should be saved for race day or for a key workout to simulate what you will try to accomplish on race day. Shoes such as the Hoka One One Cielo X1 embrace new technology that includes a carbon plate and a rocker shape to the shoe that helps the runner stay on their toes and embrace the energy return from the midsole plate.

Racing shoes are a great addition to your shoe rotation, but you do not necessarily have to buy big purchase items to achieve the energy return. For example, the Saucony Endorphin Speed boasts a nylon plate, as opposed to a carbon plate, that offers a similar energy return. The Endorphin Speed also utilized “SPEEDROLL” technology, which increases the rocker motion and increased the support, rebound, and forgiveness of the shoe. The nylon-plated shoe is a little less expensive than that of a carbon plate but gives similar performance.

Proper Shoe Rotation

To increase the longevity and effectiveness of your shoes, it is important to create a rotation of 2 or 3 pairs of shoes. I encourage all my athletes to create a shoe rotation based on their equipment and budget. This will differ based on your goals and training background, but it is always a good idea to have a plan in place. If you are interested in learning more about my coaching methods and how I create shoe rotations with my athletes, please do not hesitate to contact me!

Coach Michael Rourke is a USA Triathlon Certified Coach, Level 3 Playtri Coach, and an American Swim Coaches Association Level 4 swim coach. He coaches junior and adult triathletes of all levels, as well as high school elite swimmers. He is also a 70.3 World’s Qualifier and USAT Age Group Nationals Qualifier. Coach Michael is currently taking on new athletes, so if you are interested in Remote Swim Analysis or Individual Coaching Programs, send him an email to michael.rourke@playtri.com.

How to Stay Motivated while Training Indoors

How to Stay Motivated while Training Indoors

Wintertime is here, and that means that inclement weather plays a factor in how you can complete your workouts. When cold and rainy weather forces you to stay inside for training, it is important to figure out ways to stay motivated. Indoor training can be a daunting task, but with some careful planning and creative workouts, it is possible to effectively train indoors for some of your most focused sessions of the week.

Training Space

When it comes to indoor training, the space in which you train is crucial to the success of your sessions. This may include a gym with a pool, a cycling studio, a basement/garage gym, or a “pain cave” set up with your bike on an indoor trainer. Creating and/or finding a space that gets you excited to train will help keep the motivation high as the temperatures drop and inclement weather becomes a factor. When looking for an indoor space in the form of a gym, find a space that has all the equipment and amenities you need to train for all 3 disciplines to help streamline the process.

Embrace Technology

Technology can be a great tool for indoor training and keeping motivation high throughout the winter months. This can include an indoor bike trainer, such as the Wahoo Kickr Core, or a smartwatch, such as the Garmin Series sports watches. These pieces of technology can help kickstart your training sessions and give you the necessary feedback to help you see improvement as you go through the indoor training months. Another great way to embrace technology would be software such as Zwift, which is an indoor cycling and running app that can help bring motivation with different challenges and adds a sense of gamification to your training. Finally, an app such as Strava brings about a sense of social media into the fitness world helps keep you motivated with different monthly challenges, and keeps you up to date with some potential training partners.

Mix Up Workouts

Training indoors can be monotonous and isolating, so do not be afraid to mix things up and try new things. You can always implement elliptical or rowing workouts to add a sense of cross-training to building your cardio base or set monthly goals for different types of workouts or segments (on Strava or Zwift). Adding different kinds of strength training such as band work that mimics the movement of swimming or jumping rope to

increase cardiovascular endurance and muscular endurance in your legs. Finally, maybe adding in some group workouts, such as a spin class or a HIIT group class, can change the dynamics of your training and help break through the low-motivation periods of training indoors.

Set Goals and Triathlon-Specific Training Programs

Joining triathlon-specific training sessions or downloading a training app, such as the Playtri Training App, will help you structure your training and develop a weekly routine that will make it easier to stay motivated. Hiring a Playtri Coach is also a great idea to build an indoor training plan, and your Playtri Coach can help you develop the most effective indoor sessions possible. Goals are critical to success, so whether you are setting your own goals/commitments for the indoor training season, or discussing them with a coach, utilizing goals/commitments will reduce decision fatigue and help you get to your workouts quicker and with more motivation. We all know “why” it is important to train, but determining the “how” will determine your success in the sport.

Coach Michael Rourke is a Level 3 Playtri Coach and an American Swim Coaches Association Level 4 swim coach. He coaches junior and adult triathletes of all levels, as well as high school elite swimmers. He is also a 70.3 World’s Qualifier and USAT Age Group Nationals Qualifier. Coach Michael is currently taking on new athletes, so if you are interested in Remote Swim Analysis or Individual Coaching Programs, send him an email to michael.rourke@playtri.com.

Freestyle Swimming Basics: EVF

In Part One of our Freestyle Basics series, we discussed the initial part of the stroke, referred to as “the catch”. The next part of the stroke, and something that many triathletes may not know a lot about, is the early vertical forearm. Early vertical forearm (or EVF) is an extension of the catch and will help ensure that you grab the most amount of water possible. It is also the beginning part of your pull phase of your stroke.

What is Early Vertical Forearm (EVF)?

Early vertical forearm is exactly what it sounds like… getting your forearm into a vertical position during the “catch” phase of your stroke as soon as possible. Triathletes and swimmers that are able to achieve a good EVF and maximize the amount of water you can grab will pull water more effectively and swim faster with less effort.

Initiating the Pull Phase

Many swimmers and triathletes tend to tend to allow their wrist to flex or their elbow to drop during the initial aspect of the pull phase, which leads to decreased efficiency in

the stroke (I always tell my athletes to “keep your elbows higher than your wrists throughout the pull phase”). Following the catch, you should already have your fingertips facing down, and you are aiming to get your forearm vertical as soon as possible. When you are swimming, you are not just pulling water with your hand, but with your entire forearm. The first 1/3 of the stroke should come from the elbow bending (think “keep the elbow high”). The Finish

Pull Through (Propulsion)

Once you have set up your catch and EVF, then you will pull through and finish your stroke. This part of the stroke is the most crucial, as this is where you develop the propulsion of your stroke. As you pull through, you want to keep your wrist and hand firm, keep your elbow high, and pull through while keeping your body streamlined. One of the most effective ways to develop a strong pull phase is to use swim paddles (TYR Catalyst Stroke Paddles) to build swim specific strength in your upper body. Another way to develop an effective pull is to utilize swim cords (Finis Dryland Cords) to work on the specifics of the stroke outside of the water.

If you are struggling with your swim stroke we offer one-on-one swim sessions and Remote Swim Stroke Analysis with Playtri Coach Michael Rourke, where I personally analyze your swim stroke via video and discuss ways you can further develop your swim stroke. Check out all our coaching options (Playtri Coaching) and reach out if you have any questions! Stay tuned for Part 3!

Coach Michael Rourke is a Level 3 Playtri Coach and an American Swim Coaches Association Level 4 swim coach. He coaches junior and adult triathletes of all levels, as well as high school elite swimmers. He is also a 70.3 World’s Qualifier and USAT Age Group Nationals Qualifier. Coach Michael is currently taking on new athletes, so if you are interested in Remote Swim Analysis or Individual Coaching Programs, send him an email to michael.rourke@playtri.com.

Freestyle Swimming Basics: The Catch

Swimming is the sport that intimidates many new triathletes, especially those that are late onset swimmers. The best way to develop the proper freestyle technique is to break it up into each specific part. This series is going to cover the various aspects of the freestyle stroke and how you can focus on one specific area of your stroke on your journey to successful swimming.

What is the Catch?

The catch is the first part of the stroke, and it determines how effective the pull phase of your stroke is. Many swim coaches will use the phase “grab water” when they are referring to the catch of the stroke; it sounds impossible to grab water, but the way that you set up your stroke will help you develop the most efficient stroke possible. You want to have a little bit of space between your fingers so that you can keep your fingers strong and increase surface area, without decreasing propulsion.

Initiating the Catch

As your arm enters the water, you want to “anchor” your arm by implementing a high elbow catch, as shown here. As you set up your catch, you want to bend your wrist, keep a strong hand, and point the fingertips down. This is creating your “anchor” and setting you up for a proper catch.

How to Improve your Catch

As you develop the “feel for the water” (another swim coaching term that you may have heard”, initiating the proper catch will become more comfortable. One way that you can develop your catch is to utilize a swim snorkel (Finis Swim Snorkel) and pull buoy (Finis Pull Buoy) so that you are focusing solely on the upper body and keeping your body in alignment. Another way that you can develop your catch is to use swim paddles (TYR Catalyst Swim Paddles) so that you create a greater surface area and a stronger feel for the water. Isolating the upper body and focusing on setting up your stroke while going slower will help you go faster in the long run; take your time and enjoy the process!

If you are struggling with your swim stroke, we have one-on-one swim sessions available here at Playtri, as well as Remote Swim Stroke Analysis, where we analyze your swim stroke via video and discuss ways you can further develop your swim stroke. Check out all our coaching options (Playtri Coaching) and reach out if you have any questions! Stay tuned for Part 2!

Coach Michael Rourke is a Level 3 Playtri Coach and an American Swim Coaches Association Level 4 swim coach. He coaches junior and adult triathletes of all levels, as well as high school elite swimmers. He is also a 70.3 World’s Qualifier and USAT Age Group Nationals Qualifier. Coach Michael is currently taking on new athletes, so if you are interested in Remote Swim Analysis or Individual Coaching Programs, send him an email to michael.rourke@playtri.com.

Adjusting Training in the Summer Heat

Adjusting Training in the Summer Heat

Summer is here, and so is the heat and humidity that comes with the sunny blue skies. As the heat and humidity increase, so does the amount of work it takes your body to pump enough blood to keep you cool. Your sweat rate will likely increase, and your heart rate will increase even faster than normal. But do not worry! Even the most seasoned athlete goes through this adjustment period when the weather changes, so this is important that you take the proper precautions and adjust as needed to ensure the most effective training possible.

Timing and Indoor Sessions

As the summer heat comes around, try to complete your workouts early in the morning or later in the evening to ensure you are not training at the day's peak temperature. It is important to schedule your training to get the most out of each session, and while training in 80 degrees early in the morning is not the most comfortable, it will be more tolerable than 100 degrees in the afternoon. You should also look into completing quality sessions indoors on the bike trainer or treadmill to ensure you are still getting in quality workouts (see below regarding modifying speed sessions).

Hydration

The summer brings about higher temperatures and higher humidity, raising your core temperature and increasing your sweat rate. The more you sweat, the more your body must work to cool down your core body temperature. More sweat loss means more fluid and electrolyte loss, sodium, for example, which can impact muscle function and increase your heart rate even more. The more sweat you produce, the more sodium your body loses, which can bring about cramping and muscle dysfunction. It is important to not only stay hydrated during your sessions but to stay hydrated throughout the day and as a recovery process. Taking a water bottle on your run, such as this Orange Mud Handheld Hydration Bottle, or a couple of bottles on your bike ride or swim can help ensure your body is topped off with fluids and necessary electrolytes. One way to ensure you are taking in the proper amount of sodium during your sessions is to schedule a Playtri Advanced Sweat Test and talk with a coach about properly hydrating.

Training Stress Increase

One of the most important aspects of training is to understand the effect of temperature and weather as it pertains to training stress; outside factors impact the amount of work the body must do to achieve the given workout. Heat and humidity make workouts objectively more difficult, especially if you are used to cooler weather and have yet to acclimate to the heat. Athletes must adapt to the heat and allow their bodies to get acclimated to the heat; increasing training stress by workout volume and heat adaptation at the same time too quickly can increase the risk of injury or burnout. 

This is where looking into coaching can benefit any athlete because the coach's job will be to monitor heat adaptation and training load as well, as to ensure that you, as an athlete, are adjusting properly to the heat and humidity. The volume may not increase as quickly as the summer heats up, but it is important to trust the process. If you are interested in learning more about coaching, check out our Playtri Individual Coaching Plans.

Train for Time, Not Distance (and DON'T be afraid to go SLOW)

During the summer months, your training pace will likely slow down considerably, but that does not mean you are losing fitness. An hour easy run is an hour easy run, whether it is completed at 8:00 minutes per mile or 10:00 minutes per mile. The time on your feet is what you are looking for when it comes to training stress, so slow down your run to ensure your heart rate is not going too high. If you feel you are working harder than you should be, slow down. 

Triathletes tend to work too hard because they feel as though they will lose fitness if they go easy, but when you go too hard too often, your body will negatively respond to unnecessary training stress. Easy workouts are a crucial part of training, so embrace the easier pace and allow your body time to adapt. When in doubt, go easier.

Modify Speed Sessions as Needed

Tempo runs, hill workouts, and speed sessions will feel even more difficult in the heat and humidity. You can continue these workouts as prescribed when you are acclimated to the heat, but it is important to modify them as needed to ensure you are getting the most out of your sessions. For example, if you are given a speed session with a 1-minute speed interval, followed by a 4-minute easy interval, you may be used to just slowly jogging the easy interval. However, allow yourself to stop or walk during that time so that your speed interval is done correctly. Take your focus off your pace because, during this time, your perceived effort is what matters.

The most important aspect of training in the summer is to continue enjoying your training. If you feel you are getting lightheaded or struggling with a given session, it is OK to bail and allow yourself to recover. This is another opportunity to discuss training with a coach to ensure you are properly training for whatever your goals may be. I am currently taking on athletes, so if you are looking to discuss coaching as an option, contact me at michael.rourke@playtri.com! Happy Training!

Coach Michael Rourke is a Level 2 Playtri Coach and an American Swim Coaches Association Level 4 swim coach. He coaches junior and adult triathletes of all levels, as well as high school elite swimmers. He is also a 70.3 World's Qualifier and USAT Age Group Nationals Qualifier.

How to Get Started with Strength Training for Triathletes

How to Get Started with Strength Training for Triathletes

Strength training in triathlon is one of those topics that has grown in popularity over the last couple of seasons as professionals and age groupers alike began to really understand the positive impact strength training had on overall performance. When performed correctly and with a purpose, strength training can not only make you stronger within the three disciplines of triathlon, but it can also help with injury prevention and flexibility.

Strength Training Periodization

Just like all triathlon training, strength training should be periodized throughout the year. You should start with a general strengthening and preparation phase, which will allow you to build base strength in the off-season. During the off-season, with no races on the calendar, you can focus more on building power and strength that will increase your overall base as you head into the upcoming season. This is an opportunity for an athlete to implement a progressive overload plan to increase overall strength. Strength training in the off-season is also a great change of pace from the general swim/bike/run training that takes over during the race season, and will allow you to build strength without worry about fatigue affecting other workouts.

During the pre-racing and racing stages, your strength training will be less about building base strength and more about honing in on specific and focused power and speed as it relates to the specific sports. Athletes will now focus on becoming more powerful in movements that directly relate to the three sports of triathlon, which will work in conjunction with your general triathlon training.

Once the season is over, take some time off to let your body rest and recover. Following some time off and your body has fully recovered, then you can get back in the weight room and start building that off-season base!

Why is Strength Training Necessary for Triathletes?

Strength training for triathletes improves muscular endurance, increases your power input, and prevents injury. Throughout the long triathlon season, we put our bodies through rigorous training, and the addition of strength training will help ensure that we can continue to be strong as the sessions get longer and more intense. An athlete with a well balanced strength training plan has the ability to efficiently transfer power from their body into their swim, bike, and run.

Injury prevention is something that we as coaches at Playtri put at the top of our goals for our athletes. As your workouts get more challenging, your body requires the proper support from your muscles to maintain good form throughout the duration of your race. Building core strength is at the center of our focus for strength training as Playtri coaches.

How to Get Started

Strength training does not have to mean lifting heavy weights at a commercial gym. Simple body weight activities and resistance bands will go a long way in the improvement of an athlete looking to get into strength training. The key is to find specific workouts and movements that will directly correlate to the movements that go into each of the sports in a triathlon. The best way to get started with strength training is to get in touch with someone who has experience training endurance athletes in the strength training space (contact me at michael.rourke@playtri.com).

Body weight exercises are great to build muscular endurance and improve flexibility. The next step would be resistance bands and maybe some lightweight dumbbells. Just the addition of some weights will increase the strength base and you will see that carries over into your training. Finally, once you have consulted with a coach or an expert in the strength training space, you can look to add heavier weights to really take your training to the next level.

Time to Get Strong!

Strength training does not have to be a chore, and it does not have to take up endless amounts of time. Utilizing 2-3 days of strength training for about 30 minutes at a time can exponentially increase your fitness and be a game changer for you in the sport of triathlon. Go to www.playtri.com/individual to learn more about our coaching programs and how a Playtri coach can help get you started strength training; we can get you to your next finish line feeling stronger than ever!

Coach Michael Rourke is a Level 2 Playtri Coach and an American Swim Coaches Association Level 4 swim coach. He coaches junior and adult triathletes of all levels, as well as high school elite swimmers. He is also a 70.3 World’s Qualifier.

Beginner Freestyle Technique

Triathletes come from many different backgrounds and experiences, but arguably most triathletes are later onset swimmers. There are some athletes who come to the sport with an extensive background in swimming, but if you are reading this article, you are probably one of the athletes who is just learning to swim or looking for some tips to improve your swim.

As a swim coach, I have worked with beginner swimmers to junior nationally ranked elite swimmers, and I have come up with a few key ideas that will help any new swimmer start their journey in the sport of triathlon.

Relax and Breathe

Late onset swimmers tend to panic in the water, as they are not yet comfortable with the idea of holding their breath while exercising. The first thing that any new swimmer should focus on is getting their breathing under control. A coach may talk to you about breathing patterns, but as a new swimmer, getting comfortable with simply holding your breath and taking in your breath at the proper time will make a huge difference in your swimming. Athletes should learn to blow all their air out underwater (blow your bubbles) BEFORE turning their head to the side so that they can take a quick breath and get their head back in the water.

This can be achieved by utilizing a kickboard and kicking with your head down and taking breaths every couple of seconds. Taking away the arms to focus on specifically the breath allows for the athlete to make changes as necessary for improvement.

Take Your Time and Focus on Technique

Swimming is a very technique focused sport, and this is very important in the sport of triathlon. Many times, athletes will “try harder” in a sport to get better, such as pushing harder on the bike, moving your legs faster on the run, etc. This means of improvement will not work in swimming because an athlete that “tries harder” in the water will generally mean that they do not have the correct feel for the water or miss key aspects of their stroke.

In swimming, to go faster, an athlete must go slower. This may seem counterproductive but slowing down to focus on drills and specific aspects of the freestyle stroke will allow an athlete to not only be more comfortable in the water, but also develop a feel for how they should feel as they are training and racing. Take your time when you are focusing on drills and really get a feel for the water. Understand how your palms feel as you initiate your stroke. Figure out the positioning of your hips that allows you to be the most streamlined in the water. Keep your head down, hips up, and elbows high. Tighten your core and focus on smaller kicks to allow your body to stay in a solid bodyline, but also to utilize more than just your arms. All of these are just a couple of examples that can help you as a new swimmer. 

Be Productive and Do Not Focus on Distance

As swimmers progress, they will focus on total yards or meters swam. However, this is not something that new swimmers should do because they are still learning the basics of the sport. A 20 to 30-minute swim session can be largely productive if the athlete focuses on specifics. Each session in the pool is an opportunity for growth, so perform every movement with a purpose. If your coach tells you to focus on kick for one session, understand that you may not hit the same yardage as previous sessions, and that is more than okay. The focus on that session would be on utilizing your lower body efficiently. This is just one example of having a focus for each swim session, and just one of the many reasons you should look into getting a coach (contact me at michael.rourke@playtri.com so we can talk about your triathlon goals).

Have Fun!

Triathlon training can be long and monotonous. Have fun with your training and do not be too hard on yourself after a “bad session”. Triathlon is a fun sport full of athletes from elite level athletes to brand new athletes who are looking for health goals outside of the finish line. The best thing you can do for your own training is to embrace the process and enjoy the journey. If you are looking for some specifics about swimming, check out some of our swimming articles on the Playtri Coach’s Blog. Happy swimming!

Coach Michael Rourke is a Level 2 Playtri Coach and an American Swim Coaches Association Level 4 swim coach. He coaches junior and adult triathletes of all levels, as well as high school elite swimmers. He is also a 70.3 World’s Qualifier.

Swim Equipment to Build Strength + Technique

Swimming is one of those sports that can take a lot of time and focus to make marginal gains. A late onset swimmer (someone who began swimming as an adult) is someone who can benefit from increased time in the water, as well as specific equipment that is made to help create efficiency in the water. As a swim coach for amateur and elite swimmers, swim equipment is something that we use daily, and I have translated this use of equipment to coaching triathletes of all levels.

Swim Snorkel

A swim specific snorkel is arguably the most useful piece of equipment for triathletes struggling with body position. A snorkel allows the athlete to keep their head down and focus on the strokes and kicks without having to add in the extra step of breathing while swimming. This is a tool that can be overused, but it can be beneficial to all athletes looking to improve their swim and overall body position in the water, and is helpful for learning new skills and drills.

Paddles and Buoy

Triathletes utilize their legs in the bike and the run portion of a race, so the swim portion should be primarily upper body focused. The less a triathlete can use their legs in the swim, the more rested their legs will be when they get on the bike. A pull buoy is a piece of equipment that sits between the legs of the athletes and acts as a float to help align the body properly and lift the hips to the surface of the water. Body and hip position in the swim is crucial for an athlete, and a buoy teaches an athlete what proper body position feels like. Paddles (such as the TYR Catalyst Stroke Paddles) create a greater surface area for the “catch” of the stroke, which in turn creates more resistance and a stronger overall pull. The consistent use of paddles will help build the swim specific muscles in the upper body, such as forearms, triceps, and lats.

Fins

Fins are not only used to build strength in the legs, but they also help teach the proper kick mechanics. Many late onset swimmers will have too much of a knee bend, to where it looks as though they are “riding a bicycle” while they are kicking. Too much knee bend, creates a circular kick, which in turn results in a non-propulsive kick that increases drag and wastes energy. The utilization of fins not only create resistance to build kick specific strength, but it teaches the athlete to kick properly with more of a “relaxed knee bend” to create a more fluid kicking motion. Short fins are better for athletes who are more comfortable with swimming and are looking to build more leg strength, while longer fins are good to teach that proper kicking motion. Fins are also a great tool to use during drills to help ensure the hips do not sink and the body position stays proper throughout the slower swimming process. Be careful when using fins as they do put more resistance on legs - build up to longer sets.

Honorable Mentions

Stretch or swim bands are a great way to build swim specific upper body muscles. If you are unable to get to a pool or want to add an extra element to building your swim, look into adding bands to your bag of equipment (they also make a great race day warmup option for races that don’t allow you in the water pre-race). You can also use different types of paddles, such as freestyle paddles, agility paddles, or fingertip paddles to build different parts of your stroke, such as the catch or the arm tempo.

Finally, it is worth mentioning that while all pieces of swim equipment are great, it is important to use them purposefully and not to become too reliant on any piece of equipment. If you have any questions about swim equipment, or anything swimming related, do not hesitate to reach me and michael.rourke@playtri.com.

If you are looking for a remote swim analysis (available to athletes worldwide) or private swim lessons, click this link https://www.playtri.com/playtri-swim-lessons. Happy swimming!

Coach Michael Rourke is a Level 2 Playtri Coach and an American Swim Coaches Association Level 4 swim coach. He coaches junior and adult triathletes of all levels, as well as high school elite swimmers. He is also a 70.3 World’s Qualifier.

5 Things I Learned as a Triathlon Coach this Season

I got into the sport of triathlon in 2016 at a local sprint race that my aunt roped me into.  6 years later, I consider myself an avid triathlete, and have officially completed my first season of triathlon coaching.  I am combining my 10 years of swim coaching experience and collegiate track running to triathlon coaching. Here are some things that I learned this year as a coach.

Swim Frequency is More Important than Duration

2 swims per week for an hour each session will not be as beneficial to a new swimmer/triathlon as 3 or 4 sessions a week for 35-40 minutes each.  The feel for the water is something that is lost quite quickly for an athlete who is not used to consistently swimming. The more an athlete can get into the water, the quicker they will develop and improve their fitness as a swimmer.

Contrary to running and cycling, an athlete cannot simply “try harder” in swimming to get faster.  1-on-1 lessons provide the necessary feedback to make minor changes to bring about major improvement.

Swim Equipment Builds Swim Specific Strength

Athletes should know the reasons why they do something.  Using fins may help the athlete with their leg strength in kicking, as well as fixing the form of the kick and hip position.  A kick focused training session will establish proper body position and reduce drag. Paddles will improve the catch of the stroke, as well as build swimming specific muscles. These items can be found on our online Playtri store.

Coaching is More than Workouts

As a coach, it is imperative that we build a plan specifically for an athlete.  Frequent communication helps build a personal relationship which helps ensure each athlete gets an individualized plan and is equipped to achieve their goals. The more communication I can achieve with an athlete, the more likely I am to get a deeper understanding of their process in the sport of triathlon.

Nutrition is Truly the 4th Discipline of Triathlon

Nutrition is something that swimmers deal with before and after workouts or meets. A triathlete must hone the skill of nutrition before, during, and after workouts, and ESPECIALLY races. This is something that is trained as frequently as swim, bike, and run. The idea of a scientific approach to a triathlete’s training is something that many athletes will look past until they have a massive bonk during a race or hard workout session.

As a Playtri coach, we have the resources necessary to run so many different kinds of tests, such as VO2 calorie expenditure, sweat composition, and blood lactate testing to ensure the scientific approach to all our athletes. 

Time in the Saddle is Irreplaceable

Simply spinning your legs on your bike will not make you a great cyclist. The more frequently an athlete can get on their bike with targeted workouts, the better their overall fitness will become. The strength work that an athlete endures on the bike not only builds strength physically, but the mental strength is something that can be carried over to both the swim and the run. The leg strength and continuous use of the legs does not match one to one with running, but it is one of the more productive activities that an athlete can do to improve their fitness.

Stay tuned for Coach Michael’s follow-up articles going deeper into each of these lessons!

Coach Michael Rourke is a Level 2 Playtri Coach and an American Swim Coaches Association Level 4 swim coach. He coaches junior and adult triathletes of all levels, as well as high school elite swimmers. He is also a 70.3 World’s Qualifier.

Open Water vs. Pool Swimming

If you are like most triathletes, swimming is arguably the most challenging part of both training and racing.  Most athletes will wake up early and hit the cold water of their local lap pool before the workday starts, and we all know the hardest part of the day is gathering up the courage to jump into a cold pool.  But once we get over that initial jump, we can generally get through the swim workout prescribed for the day.  A swim workout is just you, the time, and the seemingly endless black line at the bottom of the pool.

Why is it that an athlete can be so confident with their abilities in the pool, but end up panicking in the open water?  The number one detail that athletes should understand is that open water and pool swimming are two different sports with different skillsets.  In the pool, you have your own space and you do not have to worry about other athletes around you, waves, buoys, etc.  In the open water, you have a lot of uncontrollable factors that could derail your race at any moment. 

Pool Swimming

The temperature and environment of pool water is mostly very comfortable and very predictable.  The pool water temperature predictability is something that all athletes are expecting as they jump into the water, and each athlete is used to swimming in their own lane, or with one other athlete splitting the lane.  The sense of familiarity can help those beginner swimmers feel more comfortable in the water.

Apparel and equipment in which athletes train in are pretty much the same on a day to day basis at the pool; all of which can be found at any Playtri location or online at the Playtri Website.  Men will generally wear jammers or briefs, with the occasional buoyancy short to simulate wearing a wetsuit and keeping the hips elevated.  Women will train in a one piece or a two piece training suit.  Equipment will vary from athlete to athlete, but most swim bags will consist of paddles, buoys, kickboards, snorkel, and swim fins.  Each athlete will have their own personal preference on types of equipment, but these are tools athletes will use to focus on various parts of their strokes.

To use lap swimming to best prepare for open water swimming, an athlete must alter their stroke and habits.  For example, former swimmers who utilize dolphin kicks off their walls should not do this when preparing for an open water swim because there are no walls or opportunities for dolphin kicks in the middle of a race.  Experiment with a breathing pattern that you are comfortable with for the duration of your race distance and practice that pattern until it becomes second nature.  One example is an athlete who breathes to their right side only; they breathe every other stroke, and sight every 3rd breath.

Open Water Swimming

The environment and predictability of an open water swim is very different from that of a pool swim.  There is no enclosed area that you can call your own like the lane you would swim in at the pool.  The vast openness of the body of water you are about to embark on can bring about thoughts of anxiousness and nervousness in even the most seasoned swimmers. 

In the open water, athletes generally will not be able to see the bottom of the body of water.  This fact alone can bring about thoughts of uneasiness because this takes away the idea of being able to control what is going on around you.  Practicing sighting and being aware of your surroundings is important in your swim sessions.  This can be completed in pool training sessions by focusing on objects around you, looking a little more forward than down, and practicing your sighting.  Having a coach is a great way to get some feedback as it pertains to specifics about your stroke and how to adjust from pool to open water swimming.

Open water swimming can be very cold, which will change a lot of factors compared to pool swimming.  For one, the temperature alone is enough to bring about that initial gasp of air as you enter the water.  Athletes will generally start to swim as fast as they can to try to warm their bodies up.  This will quickly raise the heart rate and trigger those anxious thoughts and possible panicking scenarios.  I suggest to all my athletes that they take the first couple of strokes nice and smooth so they can find their rhythm while their heart rates are still in a controlled state.  It is important to make sure to remember that you can control your race but not your environment.

In a cold open water swim, athletes will mostly opt to wear a wetsuit, which not only keeps heat in, but changes the position of the body in the water.  It is important to practice in a wetsuit or swimskin before competing because you should never try something new on race day.  If you cannot get to an open body of water to practice open water swimming, wear your wetsuit in the pool for a little bit of time, if you can.  Get to know the position your body will be in when you have the wetsuit on and get comfortable with the fit for a longer duration of time.

How to Prepare for Open Water

The best option would be to go find an open body of water near you and practice your open water swimming.  Do NOT practice open water swimming alone, and I also suggest a brightly colored buoy, such as the Playtri Buddy Bag Swim Buoy so that people around you can see you. 

You can practice sighting in a pool by altering your breathing pattern to match what you will do in a race.  One suggestion would be to do a set of 100s where you sight every 4-6 strokes.  Find a point in front of you on both ends of the pool and quickly get your head up to sight that given point; this will act like the buoy you will be looking for in any given race.  Practice with a wetsuit or sim shorts so that you can get used to the position of having your hips assisted to the top of the water.  You can also mimic this position using a pull buoy.  Finally, work on your initial breathing when you first get into the water.  Mental preparedness is arguably the most important aspect of sport, so if you are mentally prepared for the jump into the water and have a plan on how to execute, then you will be on your way to a successful swim leg!

If you have any questions about swimming, whether that be pool or open water, you can contact me at michael.rourke@playtri.com.  As a head high school swim coach, and triathlon coach for all level athletes, I have worked with athletes of all skill levels, from National ranked athletes to brand new swimmers.  Please do not hesitate to reach out if you have any questions at all!  Happy swimming!

Learn more about Michael Rourke.