Buh-Bump!

I've always had a problem getting a consistent reading on my Polar HRM in the pool due to the chlorine (no issues in open water). I saw a recommendation for Buh-Bump on a fitness site and I've decided to give it a try. Just thought I'd pass the info along to my fellow tri divas. :)

Buh-Bump HRM Electrode Cream

Swimming for Triathlon- Endless Pool Underwater Video

Open Water Swim Tips

Calming Swim Fears

Calming Your Swim Fears
Kelly Handel
Professional Triathlete
Consultant, Source Endurance

If you have committed to doing your first triathlon this year, first of all, congratulations on getting started! That is the first step and often the hardest part. As the summer approaches and temperatures rise in Austin, there is no better way to complement the day than cooling off with a swim. While this is often times the most ‘feared’ discipline of all, it is nothing to be afraid of and hopefully something you can even come to enjoy. Here are a few tips for getting you off on the right foot for a successful race.

Scout out the course. Try to arrive early enough to the transition area to set your things up and get to the swim start with time to spare. This means, maybe wander over there 20-30 minutes prior to your wave start time. Look at the course, and ask questions of volunteers or even the race director if you can find him/her. Be sure you know which direction to go and you can see all of the turn buoys (if possible) from the beach. A very good tip is: Start off to the side or the back if you are intimidated. So, if the first turn is to the left around the first buoy, aim to start to the right side of the swim pack you are starting with. Picture this: Everyone will merge to that point and make the turn, so you do not want to be on the ‘inside’ and get pushed off course. While you may swim slightly further starting to the outside, you will not get pummeled by all of the other swimmers. It will feel safer and less hectic in the mix of things.

Count the buoys. Again, do not hesitate to ask questions! Some race directors will make the turn buoys different colors. Maybe the ‘marker’ buoys are orange, and the turn buoys are yellow. Know the course as well as you can from looking at it, and if you know how many buoys you are going to pass, you can count them off as you go.

Sight often. This cannot be underestimated! Hopefully you have practiced ‘how to’ sight, but all you really need to do is lift the eyes to just above the surface of the water. You may even be able to work this into your strokes, if you practice it enough. Starting out, try to sight every 3-5 strokes. But remember, this does not entail ‘stopping’, but more so simply lifting your eyes above the surface, glancing ahead for the NEXT buoy and continuing to swim. Keep the sighting quick, efficient and frequent.

Trust yourself. You may find that you settle into a small ‘pack’ of others, which is a great place to be. But, do not let them lead the way entirely. They may be going fast, but they may also be going off course. Be sure even if you find yourself swimming in a pack that you are sighting often to be sure that you are on course.

Stop and tread water (or swim on your back) if you panic. This is VERY important for beginners to know! It is just fine to stop and catch your breath if you need to. The swim start can be a bit stressful and hectic, as there is a lot of splashing, kicking and arms and legs flying. This will clear out a bit, as people begin to fall into their own paces. If you find at any point you begin to feel short of breath, stop and tread water, or even flip onto your back and do some strokes here. It is important to relax, catch your breath and then continue on. There is nothing wrong with a short break, especially if this is your first triathlon (or even your first year of triathlons).

Practice in open water prior to race day. We are blessed in Austin with so many great swimming holes. You will feel much better on race day if you know you have ‘experienced’ open water at least a couple of times before you race. Make it a goal to go to Barton Springs, or perhaps the Pure Austin North quarry, a couple of times the month leading up to your event. It is a different experience than swimming in a pool; but think of it as fun. There are no lanes, no walls and no clocks; just you and the water! If you think your race may be wetsuit-legal, be sure to practice a few times in the wetsuit you may race in. Sleeveless suits are nice for added mobility and a more natural swim stroke; and they will still keep you very warm.

Relax and be confident in yourself! This is so important. We all have self-doubts, but come race day, try to find a minute before you start to quiet your mind and focus on what you are there to do. You are in control of your race. Things may happen, but remember that you know how to swim, you have trained for this day and you can control what happens. Self-talk can come in very handy, especially in the swim! Find a ‘mantra’ that works for you, and carry this through your race. Remember to smile; this is fun stuff, and the more you do, the easier it will get. After all, everyone is in it together!

Swim Plans!

Just learned about swimplan.com

Not sure why it took me so long to find out about this resource, either that or if someone did tell me about it, I didn't realize how cool it was.

Anyway, you sign up and it gives you free workout plans according to your criteria. So for Friday's swim session, it generated this plan:


I did hit the gym yesterday for weights and swim. I was surprised how much lifting took out of me before the swim. I essentially slogged through 1200 m :( I have to find a way to squeeze in 2 days of lifting somewhere. I don't feel good when I don't lift.

I got to the pool and there were a bunch (like 5) accomplished swimmers there drilling. They were very nice and offered me to share a lane, but since I still suck at swimming, I hate to mess up anyone's pace and make them have to swim around me. They were all very nice and 3 of them shared one lane for their long drills, which freed up some room for me. :) One day I'll glide through the water like them... instead of looking like a tug-boat. LOL

My new breathing is getting better. I just have a problem blowing out s-l-o-w-l-y. I find if I don't think about it and focus on breathing, I'll just hold my breath. I still seem to lift every 3rd stroke though; that's most comfortable for me. I can stretch it to 5, but when I do that I seem to get screwed up along the way and/or swallow a bunch of water trying to breath before my head is properly up out of the water.

Today I'm doing a brick with the club; riding 10 and running 2 (ouside!). I'm a little nervous about it... always hate being the slowest one. Plus there's that whole meeting new people thing, which I hate. Ugh.

Must stretch outside comfort zone to grow...
Must stretch outside comfort zone to grow...
Must stretch outside comfort zone to grow.

Right?
Right.

Know what's really funny? The MS150 is in less than 2 weeks now and all I can think about is the next Tri. LOL

Another great find...

Swimplan.com :) My boss Tim and co-worker Tif use it all the time to generate workouts. It's free and it's pretty darn cool :) If you're looking for something a little different, try it out! You can also save favorites :)

Happy swimming!!! :)

"Da Fish"

One Week Ago *edit*

I swam a full mile. Tonight, I plan to do the same. Hopefully, I won't need to crawl out of the pool this time.

FYI, I updated the post about the swim times. The link to the US Masters TopTen Search is now there.

7:35pm - I walked 3 miles instead of swimming 1. I just could not convince myself that getting in the pool was a good idea. It's good that I did walk. I have improved since my last open air walk (as opposed to a Leslie Sansone tape)...by 10 minutes.

Swim Coach Meet-up

Last night I met with the swim coach! I learned sooooo much, which is good. But now I have to break some habits and have a lot to practice. We fixed a few things with my technique, but she was impressed I learned so much from You Tube videos. She said I had great head position, "roll" and "reach"

I hold my breath while I swim. I never knew I was supposed to blow bubbles out through my mouth while swimming! I would just take a breath and hold it until the next breath. Last Summer, when Cassie took swim lessons, they did a lot of that bubble blowing. The thought crossed my mind there, if that's what I was supposed to do to. Go figure. The coach said it's a good idea to do drills where you inhale and release (at a slow pace) to get used to it.

The coach also did the Lonestar Tri before and she said the water is "breath-taking-ly cold", in that it will literally take your breath away if you're not prepared. She highly recommends a wet suit. She said the majority of the folks at that race wear the wetsuit. *E* if you're reading this, you're 100% right to wear yours! Coach also recommends going to their seminar the night before, to get a peak at the course and touch the water.

Sunday Night Training

Run:
3.1 in 36:00 (I suck, but my sneakers felt good; we'll see tomorrow)

Swim:
400 in 8:37 (8 laps - back & Forth)
300 in 6:25 (6 laps - back & Forth)
Practiced some Flip-turns.

Leslie/Jenn (aka the "Fish") is it possible that I'm really doing these times? I'm in a 25m pool. Or am I supposed to be doubling the distance!?! LOL

Saturday Brick

Met up with *E* at 24 for Swim then spin this morning.

Did 2 x 300 (finished each 300 in just over 8 minutes) and then right to spin.

Also discovered the lap counter on my Polar. LOL

I feel pretty good.

I like the new kixx so far.

It's really crappy weather, but hopefully I will get to ride in the gloom tomorrow... just so long as it doesn't rain.

See Donna Swim.

Swam again last night :)

100 x 4
50 x 6
25 x 6

250 x 1 <-- not sure why I stopped before 300!!

Working on the real Week 2 this week. I need an express plan!

Just Keep Swimming...

My plan for this morning was a hike after my Weight Watchers meeting, but I switched gears (i.e. came to my senses) and headed for the pool instead. I did the Week 1 workout of the Zero To 1650 program. I'm pleased that I got some pool time...now it's time to put in serious work. Great workout...not too keen on the ravenous appetite that follows. At least there's a bit of science behind my morph into Hungry Hungry Hippo.

Anyway, I hope to do another couple of sessions of Week 1 over the next few days. I'm also going to take full advantage of the warmer weather (and the fact that I leave the office by 3pm) and rack up some outdoor cycling miles.

I hope everyone has a great weekend...Happy Training!

What??? Wednesday Swimming? Yep!

So I just got back from the gym... I swam today! I modified the week 1 workout... just added a round or two of everything, just to get more time in the water. 850 yrds girlie-girls!

Swam 100 yards, and then rest for 12 breaths.
Repeated 4 times. (400 yrds total)

Swam swim 50 yards, and then rest for 8 breaths.
Repeated 6 times. (300 yrds total)

Next, they swim 25 yards, and then rest for 4 breaths.
Repeated 6 times. (150 yrds total)

But then I had a stroke of luck... no pun intended.

There was this swim coach there, teaching this young boy to swim. We got to talking a bit.... she's been a swimmer all her life. She can "coach" for $20 / 30 minutes. I found out she travels for swim events, does both duathlons and triathlons, etc. Just did some shore-to-shore swim in the Chesapeake. Anyway, she' said she'd love to help me. She also said that for someone who was self-taught, that I'm "not bad at all.". She thinks just a couple sessions could tweak me enough for improvement. It's kinda motivating, you know?

Sunday Swimming

Today I completed the Week 1 Swimming training plan Leslie gave me. I was pretty surprised I did okay... or should I say, I got through it. I wasn't a rock-star or anything, but I did get through it. I will try to get this in a couple more times this week, and start week 2 next Sunday. :)

Week One Workout:
For week one, the swimmer swims a total of 700 yards. (I did 750)

To begin, they swim 100 yards, and then rest for 12 breaths.
Repeat this three times. (400 yrds total)

Next, they swim 50 yards, and then rest for 8 breaths.
Repeat this three times. (200 yrds total)

Next, they swim 25 yards, and then rest for 4 breaths.
Repeat this three (4) times. (150 yrds total)

Lesli: Swimming

I swam this morning. For the first time in ages. I was miserable. I decided it would be best to get used to the frackin' swim cap now than fight with it during the TRI. I had to adjust my cap three times. "Never again," I kept telling myself. I HATE that cap about as much as I hate the bike. However, "never" is never going to happen. It's a safety precaution to make us wear caps. I get that.

Other than the cap issues [fyi, a swim cap is a lot like a giant condom...without any of the fun], my swim as good. I practiced the motions of a few drills I've picked up. Then I swam my real workout: 400 yrds, freestyle. I'm completely embarrassed by how much I've lost to inactivity. UGH. At least I know the swimming part will come back fairly quickly. My goal is to be up to 2000 yards by next Saturday. Then I am going to start adding walking to the weekend workouts.

I hope to be doing bricks by end of March.