Fall and Winter Swimming for Triathletes Part 2

In addition to improving your swim technique weak spots, and keeping some level of swim fitness, hitting the pool this fall and winter comes with some advantages you may not have considered. Especially if you are committed to run training and racing over the cooler months, swimming can enhance your running season with these benefits.

1. The water can aid in recovery after running. Some studies show that swimming can reduce muscle inflammation. Hydrostatic pressure from the dense water increases circulation to limbs, delivering more oxygen and clearing lactic acid.

2. Swimming can help with flexibility and injury prevention. All swimming strokes rely on core stability. Some strokes such as freestyle will also help extend muscles that are used heavily in running such as the hip flexors. Freestyle also will promote ankle flexibility.

Finding hip flexor extension and ankle flexibility in freestyle

3. Low impact training because of the buoyancy from the water means you can enjoy a workout without the pounding of running. You can choose your level of exertion to train your cardiovascular system without the impact on your joints and muscles.

4. Mix up your effort levels to experiment with breathing control. The limited access to air during swimming forces you to be in control of your exhalation and inhalation. By varying your effort level and speed during your swim you can learn how to keep breathing soft and regular during different paces. This is a great way to become aware of breath control on land.

5. It’s a great place to stretch! Use the water’s buoyancy to find greater range of motion in your stretches. Lunges, leg raises, quads and hamstring stretches will never feel so good. Here is a guide to help you along http://www.runnersworld.co.uk/beating-injury/water-workouts/8525-6.html

Perhaps heading to the pool now can be a lot more productive! Swim, strengthen, stretch and recover all in one workout?! Let’s get on it!

Coach Dinah

Fall and Winter Swimming for Triathletes Part 1

Structured and rigorous triathlon training has come to end for a lot of northern hemisphere athletes. It is this time of year I find myself encouraging athletes to stay in touch with the water over the cooler months. Yes, it can be unpleasant heading to the pool in the dark cold days of winter, but the benefits may far outweigh the challenges.

The most obvious is to maintain a level of swimming endurance and fitness so come spring you are not beginning with remnants of your swim capabilities. I have seen programs suggesting as many as 5 swim sessions per week for those athletes whose swim leg is their weak link. That may be great but, in my experience not very realistic. I will say 3 swim sessions per week would be fabulous and if you hit 2 sessions a week…..wait for it……consistently…..over the winter you would be doing nicely.

Think ahead to your first race of next season

The two sessions do not have to be stressful or super intense. They should be targeted and specific to your technique weaknesses with a moderate amount of effort and duration. Keep it simple, specific and enjoyable. Here is a guide to finding your swim plan for the winter.

1. Find 2 to 3 times during the week that you can dedicate to pool time. Find a swim buddy for accountability, or devise your own reward system for completing your swims.
2. Find your weaknesses. Have a coach look at your swim, or you may know what needs work. Make that your winter swim project.
3. Devise your practices. Use practices from Fresh Freestyle: 99 Practices for Triathletes and Swimmers, find practices in swim or tri magazines or recycle some from tri season. Adapt them to your current technique focus and time available to swim.
4. Branch out and do something completely out of your comfort zone that is swim related and may even be fun! Road running has trail running and obstacle courses, road cycling has mountain biking, swimming has water polo and Masters swim meets! I find my tri swimming is greatly improved by going to water polo practice and scrimmages. And this fall or winter I am committed to diving back into a pool swim meet purely as a fun challenge. Come join me!

Coach Dinah