10 Essential Techniques for Unleashing a Race-Day Best
from Active.com FITNESS
http://www.active.com/fitness/Articles/8_Tips_for_Exercising_in_Summer_Heat.htm?cmp=306&memberid=84065519&lyrisid=20792277
By T.J. Murphy
for Triathlete magazine
If you've trained hard to prepare for a race, there comes a point when there's no benefit to continued hard training. It takes weeks to turn hard work into increased muscle and power, and overdoing it during race week can cook your goose.
However, there are a few do's and don'ts that may give you the extra edge needed to let it all hang out on race day, with nothing left over and no haunting regrets.
The following techniques are culled from the habits of the greats. The amount of value each has for you depends on your personality, and each will need tweaking to conform to your particular needs. But once tweaked, following these measures will help you avoid the usual pitfalls and happily pop the cork on race day.
1. Fully Prepare
One thing about a triathlon: If you don't come prepared, there's no chance you're going to luck your way through it. The true road to the best psychological preparation for an endurance event is to have thoroughly and relentlessly prepared. By suffering in your training, you'll be better able to handle race day. Here's a mantra for you: Work so hard in your training that racing feels like a breeze.
The corollary, of course, is this: train too little or too easy, and race day becomes an inescapable drag. Go prepared. Other natural by-products of having completed a rigorous training program include confidence and an excitement for the race born from anticipation. Coming unprepared breeds dread.
2. Arrive Rested
One challenge that consistently hard-working triathletes often face—particularly those falling under the banner of a "Type A" personality—is of knowing when to gear down the training.
If it's a minor race you have before you, a stepping-stone in other words, then training through it is appropriate. You'll still need a measure of taper before the event and recovery days after it (the exact number depending mostly on the length of the race), but you probably won't want to execute a three- or four-week taper.
This is an area best worked out with a good coach. If you're self-coached, or don't listen to your coach, then consider this: whether it's a full taper or an abbreviated taper, if you're a hard-training triathlete, don't let inner demons drive you into training like a madman all the way to race day.
It's not like a final world history exam where last-minute cramming can score you extra points. In triathlon, last-minute cramming will leave you weak and empty on race day. And then, after a horrible day, the typical cycle is to reproach yourself for not having trained hard enough, and then do it all again. Only worse.
Bottom line? Trust your training and trust the need for a good taper, especially for the race that has the big star on your calendar.
3. Set Goals That Are Challenging but Not Out of Reach
This is another necessity in coaxing out a best effort on race day, and another area where having a coach is very helpful. A good coach will be able to look at your training and choose a race goal that's doable; a goal that can be broken down into digestible splits, and that the athlete can mark during the race.
Keep the carrot in view during the swim, the bike and the run, and rest assured you'll have an extra edge of energy throughout the day, an invaluable bulwark against the bleak moments of suffering. If the goal is set too high, and you realize there's no way in hell you'll ever come close to it, then the reverse happens. You may suffer an energy drain and a hailstorm of thoughts trying to get you to drop out.
4. Know the Course and Break it Into Small Bites
If you want your best race, know the course. Study the course maps, the layout of the transition area, and if at all possible, ride or drive the bike course and run course at least once.
Know the direction and geometry of the swim course. Being unfamiliar with the map adds the stress of uncertainly to your day (not to mention the possibility of going off course). Knowing the course gives you confidence in sensing how hard to hit the gas pedal. After studying it, break it into small segments.
During the race, concentrate only on the segment you're in (for example the first loop of the swim, or the first 15 miles of the bike). This technique comes in especially handy during long triathlons that can overwhelm if thought about as a whole, and increases your ability to focus and stay in the moment.
Rather (using an Ironman as an example) than think of the bike leg as 112 miles, break it up into four 25-mile chunks with a final 12-mile chunk at the end. When you're riding the first 25 miles, contain your thinking to riding those 25 miles with efficiency and smarts, staying on pace and carrying out your nutrition plan. Forget about the rest until you get to it. Nail that segment. When you do finish the segment, take up the next 25 miles and repeat.
5. Attend Check-ins Early
Longer events tend to have more complex equipment check-ins, and usually these check-ins are marked by a window of time (e.g., a bike check-in that's open from noon to 3 p.m.).
Don't arrive at 2:45 p.m. assuming you're not going to be standing in an epic line. Usually, if you get there early, you'll have the check-in volunteers to yourself and a minimal wait, and you won't suffer the costs of standing in the sun a half-hour longer than needed.
6. Take a Helper Who Gets it
Anyone who has spent time in the ultra-running world knows that, in contrast to the "Loneliness of the Long Distance Runner" image, ultra-running has a team flavor to it. Ultra-runners commonly trade off with partners in guiding one another through their 50- and 100-milers. This mostly applies to pacing on the course, something triathletes are forbidden to do. But they can still guide one another in different ways.
The nice thing about a domestique that (in your case) is a triathlete is how they'll empathize with the pre-race stress and will do what they can to make your life easier in the day or days before the race. They'll shield you from any and all annoyances and unnecessary stress.
Ideally they'll take over some of the pre-race tasks that don't have to be performed by you, lug stuff around, find appropriate restaurants or groceries and have a cold beer waiting for you at the finish line. And as ultra-runners know, the best compensation is to return the favor at the next race.
7. Use a Precise Pre-Race Checklist
Gold medalist and track world record holder Michael Johnson (now retired) was well known during his career for his ferocious attention to a checklist governing the smallest details.
The day before a track meet, Johnson would already have his race uniform and spikes organized and laid out, including items like a pre-race and post-race snack and his CD-player armed and ready. By having everything prepared in a systematic way, he saved himself from the mind's capacity to gnaw away at energy stores with that feeling that something's been forgotten, or an even darker experience, not being able to find something with the clock ticking.
8. Pre-Race Jitters Are Your Friends
The Yerkes-Dodson law predicts an inverted U-shaped function between "arousal" and performance. The absence of nerves before showtime is a drawback; too many butterflies can have a negative effect on performance.
The right dosage of nerves depends on the athlete in question, and on the type of event. The trick is to ritualize your pre-race day (and pre-race week) routine with a schedule and activities conducive to your internals.
Obsessing about the race in the hours before you go to sleep and blasting AC/DC in the morning will do wonders for some and destroy others, who (in this instance) might prefer taking their minds off the race by renting When Harry Met Sally and starting the morning off with some Enya. It depends on who you are. Coffee is part of this conversation as well.
9. Easy on the Coffee
Coffee provides a nice kick to your race motivation pants, but that second or third cup (depending on you, of course, and also the amount of coffee you ordinarily drink) could toss you into the deep end of arousal. Arousal, as in blind panic. Not to mention the dehydrating and time-consuming effects of having to urinate every seven minutes. Nothing like the porta-potty line to set a fire under blind panic.
A little bit of coffee can do you good. A lot of coffee can freak you out. Coffee strong enough to float a horseshoe should be sipped with caution. Daily coffee addicts might want to check the journal page of Peter Reid's website (www.peterreid.com), where he talks candidly about his technique of going on the wagon for a specific number of days and then lighting up the coffeemaker on race day for some extra special zip. Just keep in mind, it's all about setting the arousal dial to your own personal magic number. For some, taking it to the Spinal Tap "11" is going way too far.
10. Master a Relaxation Technique
Call it relaxation, deep breathing, meditation or autogenics. Taking 10 minutes during race morning to lie on the floor and practice slow, deep breathing, with hands placed on your stomach and quieting your mind is a basic approach to centering yourself.
Triathletes who take yoga classes will know the calming value of this practice, a calmness that sets the stage for focus and lessens energy loss. Countless relaxation tapes are available (use the search tool on Amazon.com for a humongous list of choices).
Wednesday, July 21, 2010
8 Tips for Exercising in Summer Heat
8 Tips for Exercising in Summer Heat
from Active.com FITNESS
http://www.active.com/fitness/Articles/8_Tips_for_Exercising_in_Summer_Heat.htm?cmp=306&memberid=84065519&lyrisid=20792277
• By Joe Decker
For Active.com
Summer is the perfect time to go outside and have fun. It's one of my favorite times of year because there are so many outdoor activities to choose from. Everything is more fun outside, whether you're swimming, running or cycling.
But the summer heat can be a problem if you're not careful, particularly in areas with extreme heat and humidity.
After experiencing the Badwater Ultramarathon (a 135-mile run through Death Valley) and the Marathon des Sables (a six-day, 152-mile endurance race through the Sahara Desert), I've learned a few things about exercising in the heat.
For me, the biggest problems were staying hydrated and maintaining my body's electrolytes and salt. When you sweat, your body loses not only water, but electrolytes and salt, too. This delicate balance of water and electrolytes is crucial to keep your body functioning properly.
If you don't drink enough water, you can get dehydrated and suffer from light-headedness and nausea. If not recognized, dehydration can even result in kidney failure and or, in extreme cases, death. However, if you drink too much water without replenishing your electrolytes, you can experience hyponatremia. This can lead to confusion, nausea, muscle cramps, seizures or even death in extreme cases.
You may not be racing in the desert, but there are some things to keep in mind when it comes to exercising in the heat:
• The time of day is important. Unless you are training for an event that takes place in the daytime heat, avoid exercising from 10 a.m. to 3 p.m. It's the hottest part of day. Generally, the early morning is the best time to workout, especially if it's going to be scorcher that day.
• Wear loose, light-colored. The lighter color will help reflect heat, and cotton material will help the evaporation of sweat. You may also want to try specially designed, "hi-tech" running shirts and shorts. They are often made from material meant to keep you cool.
• Sunscreen is a must. I use SPF 45 just to be safe. It's important to protect your skin. You can get burned and suffer sun damage to your skin even on cloudy days.
• Stay hydrated. Before you go out, drink a glass or two of water. Carry a bottle of water or even a hydration pack such as the CamelBak. Take a drink every 15 minutes, even when you're not thirsty. When you're done with your workout, have a few more glasses of water.
• Replenish your electrolyte and salt intake while exercising. I like to use SUCCEED capsules--small, simple packs of sodium and electrolytes that keep my system in check.
• If you can, choose shaded trails or pathways that keep you out of the sun.
• Check the weather forecast before you start your workout. If there's a heat advisory, meaning high ozone and air pollution, you might want to take your workout indoors. These pollutants can damage your lungs.
• Most importantly, listen to your body. Stop immediately if you're feeling dizzy, faint or nauseous.
If you're looking for some specially designed clothing for working out in the sun, check out Sun Precautions.
Active Expert, Joe Decker is an ultra-endurance power athlete and renowned fitness trainer who has helped thousands of people get into shape. He has completed many of the world's toughest endurance events, including the Badwater 135, and the Grand Slam of UltraRunning. In 2000, Joe broke the Guinness World Records® Twenty-four-hour Physical Fitness Challenge to help inspire and motivate people to get fit. He is recognized as "The World's Fittest Man." Visit his website at www.joe-decker.com .
from Active.com FITNESS
http://www.active.com/fitness/Articles/8_Tips_for_Exercising_in_Summer_Heat.htm?cmp=306&memberid=84065519&lyrisid=20792277
• By Joe Decker
For Active.com
Summer is the perfect time to go outside and have fun. It's one of my favorite times of year because there are so many outdoor activities to choose from. Everything is more fun outside, whether you're swimming, running or cycling.
But the summer heat can be a problem if you're not careful, particularly in areas with extreme heat and humidity.
After experiencing the Badwater Ultramarathon (a 135-mile run through Death Valley) and the Marathon des Sables (a six-day, 152-mile endurance race through the Sahara Desert), I've learned a few things about exercising in the heat.
For me, the biggest problems were staying hydrated and maintaining my body's electrolytes and salt. When you sweat, your body loses not only water, but electrolytes and salt, too. This delicate balance of water and electrolytes is crucial to keep your body functioning properly.
If you don't drink enough water, you can get dehydrated and suffer from light-headedness and nausea. If not recognized, dehydration can even result in kidney failure and or, in extreme cases, death. However, if you drink too much water without replenishing your electrolytes, you can experience hyponatremia. This can lead to confusion, nausea, muscle cramps, seizures or even death in extreme cases.
You may not be racing in the desert, but there are some things to keep in mind when it comes to exercising in the heat:
• The time of day is important. Unless you are training for an event that takes place in the daytime heat, avoid exercising from 10 a.m. to 3 p.m. It's the hottest part of day. Generally, the early morning is the best time to workout, especially if it's going to be scorcher that day.
• Wear loose, light-colored. The lighter color will help reflect heat, and cotton material will help the evaporation of sweat. You may also want to try specially designed, "hi-tech" running shirts and shorts. They are often made from material meant to keep you cool.
• Sunscreen is a must. I use SPF 45 just to be safe. It's important to protect your skin. You can get burned and suffer sun damage to your skin even on cloudy days.
• Stay hydrated. Before you go out, drink a glass or two of water. Carry a bottle of water or even a hydration pack such as the CamelBak. Take a drink every 15 minutes, even when you're not thirsty. When you're done with your workout, have a few more glasses of water.
• Replenish your electrolyte and salt intake while exercising. I like to use SUCCEED capsules--small, simple packs of sodium and electrolytes that keep my system in check.
• If you can, choose shaded trails or pathways that keep you out of the sun.
• Check the weather forecast before you start your workout. If there's a heat advisory, meaning high ozone and air pollution, you might want to take your workout indoors. These pollutants can damage your lungs.
• Most importantly, listen to your body. Stop immediately if you're feeling dizzy, faint or nauseous.
If you're looking for some specially designed clothing for working out in the sun, check out Sun Precautions.
Active Expert, Joe Decker is an ultra-endurance power athlete and renowned fitness trainer who has helped thousands of people get into shape. He has completed many of the world's toughest endurance events, including the Badwater 135, and the Grand Slam of UltraRunning. In 2000, Joe broke the Guinness World Records® Twenty-four-hour Physical Fitness Challenge to help inspire and motivate people to get fit. He is recognized as "The World's Fittest Man." Visit his website at www.joe-decker.com .
Monday, July 19, 2010
Meeting tonight!!!!!
Hello Everyone, just to clarify in case there is any confusion. Tonight's club meeting will be held at Rico's - Indian Springs (next to HEB on Woodlands Pkwy/ Kuykendahl) from 6:30 - 8:30. Our guest speaker will be Chase Banks!!!! Hope to see you tonight!!! : - )
Friday, July 2, 2010
50 Ways to Know You're Hooked on Tri's!
50. You are over 30 and there is still someone in your life that you refer to as “coach”.
49. Your last bike cost more than your first car.
48. You have peed outdoors more times in the last year than you did in your first year of university.
47. You think of mowing the lawn as a form of cross-training.
46. You’ve worn a heart-rate monitor to bed.
45. And it wasn’t when you were sleeping.
44. You refer to the front hall of your house as the “transition area”.
43. When you get home from a training session at the pool, the newspaper is just being delivered to your house.
42. You have changed more flat tires this year than light bulbs.
41. The most frequently used software program on your computer is the one that keeps track of your workouts.
40. You have no idea why they call Cal Ripken Jr. “Iron Man” when, after all, he was a baseball player.
39. The first three items on your grocery list are Gatorade, power bars, and gels.
38. When you floss at night, it’s to get the bugs out of your teeth.
37. Your legs move in a cycling motion while you are asleep.
36. When you see a drop of blood, your first reaction is that you spilled some red Gatorade.
35. You know how far you biked and ran last year, to one-tenth of a kilometre.
34. You think the ultimate form of wallpaper is about 64 racing bibs.
33. A 19-year old kid who works in a bicycle shop know more about you than your next-door neighbour.
32. Your children are more likely to recognize you if you put your bicycle helmet.
31. You have a vanity licence plate with the word “Kona” in it.
30. About half the shirts you own have at least a dozen logos on the back of them.
29. You don’t find the word “fartlek” in the least bit amusing.
28. When you refer to your “partner”, you mean neither your spouse nor the co-owner of your business but the person you run or bike with three times a week.
27. You shave your legs more often than your wife.
26. The closest you came to punching somebody was when they disagreed with your position on whether wearing a wetsuit amounts to cheating.
25. It doesn’t feel right that you can’t “clip “ in and out of the pedals in your car.
24. There is a group of people in your life about whom you are more likely to know how fast they can swim 100 metres than their surnames or occupations.
23. Some of the shorts you wear today are tighter than the ones you wore in high school.
22. You are frustrated with the latest Garmin Forerunner because its live readings have a margin of error of approximately three per cent.
21. There’s a separate load of laundry every week that is just your workout clothes.
20. One of your goals this year is to be faster at getting out of your wetsuit.
19. You failed high school chemistry but you could teach a course on lactic acid.
18. All you want for Christmas is something called a carbon crank set.
17. You wore a digital watch to your wedding.
16. You have to have completely separate meals from your spouse because he or she is on a low-carb diet.
15. Your bicycle is in your living room. and bedrooms
14. You have stocked up on a brand of cereal because it has a coupon that will save you money on your next two pairs of running shoes.
13. In order to establish a new personal best, you considered peeing without getting off your bike.
12. One of your proudest moments is when you lost a toenail.
11. When a car follows too closely behind you, you accuse the driver of “drafting”.
10. When you went for a job interview, you wrote your social insurance number on your arm in black marker.
9. Your spouse cried during Terms of Endearment; you cried during the television coverage of the Hawaii Ironman.
8. You are comfortable discussing the sensitivity of your nipples with other guys.
7. Your spouse is looking forward to the day when you will slow down and just run marathons.
6. You have paused in front of the mirror in your wetsuit and thought, “Hey, I look like Spiderman.”
5. You see no issue with talking about treatments for chafing or saddle rash at the dinner table.
4. You recently asked your spouse out for dinner by asking if he or she wanted to “fuel up” together.
3. For you, “bonking” no longer has a sexual connotation.
2. The magazine secretly tucked under your mattress has pictures of really expensive bicycles in it.
And the No. 1 sign you’re obsessed:
1. Most of this list doesn’t seem like a joke to you.
49. Your last bike cost more than your first car.
48. You have peed outdoors more times in the last year than you did in your first year of university.
47. You think of mowing the lawn as a form of cross-training.
46. You’ve worn a heart-rate monitor to bed.
45. And it wasn’t when you were sleeping.
44. You refer to the front hall of your house as the “transition area”.
43. When you get home from a training session at the pool, the newspaper is just being delivered to your house.
42. You have changed more flat tires this year than light bulbs.
41. The most frequently used software program on your computer is the one that keeps track of your workouts.
40. You have no idea why they call Cal Ripken Jr. “Iron Man” when, after all, he was a baseball player.
39. The first three items on your grocery list are Gatorade, power bars, and gels.
38. When you floss at night, it’s to get the bugs out of your teeth.
37. Your legs move in a cycling motion while you are asleep.
36. When you see a drop of blood, your first reaction is that you spilled some red Gatorade.
35. You know how far you biked and ran last year, to one-tenth of a kilometre.
34. You think the ultimate form of wallpaper is about 64 racing bibs.
33. A 19-year old kid who works in a bicycle shop know more about you than your next-door neighbour.
32. Your children are more likely to recognize you if you put your bicycle helmet.
31. You have a vanity licence plate with the word “Kona” in it.
30. About half the shirts you own have at least a dozen logos on the back of them.
29. You don’t find the word “fartlek” in the least bit amusing.
28. When you refer to your “partner”, you mean neither your spouse nor the co-owner of your business but the person you run or bike with three times a week.
27. You shave your legs more often than your wife.
26. The closest you came to punching somebody was when they disagreed with your position on whether wearing a wetsuit amounts to cheating.
25. It doesn’t feel right that you can’t “clip “ in and out of the pedals in your car.
24. There is a group of people in your life about whom you are more likely to know how fast they can swim 100 metres than their surnames or occupations.
23. Some of the shorts you wear today are tighter than the ones you wore in high school.
22. You are frustrated with the latest Garmin Forerunner because its live readings have a margin of error of approximately three per cent.
21. There’s a separate load of laundry every week that is just your workout clothes.
20. One of your goals this year is to be faster at getting out of your wetsuit.
19. You failed high school chemistry but you could teach a course on lactic acid.
18. All you want for Christmas is something called a carbon crank set.
17. You wore a digital watch to your wedding.
16. You have to have completely separate meals from your spouse because he or she is on a low-carb diet.
15. Your bicycle is in your living room. and bedrooms
14. You have stocked up on a brand of cereal because it has a coupon that will save you money on your next two pairs of running shoes.
13. In order to establish a new personal best, you considered peeing without getting off your bike.
12. One of your proudest moments is when you lost a toenail.
11. When a car follows too closely behind you, you accuse the driver of “drafting”.
10. When you went for a job interview, you wrote your social insurance number on your arm in black marker.
9. Your spouse cried during Terms of Endearment; you cried during the television coverage of the Hawaii Ironman.
8. You are comfortable discussing the sensitivity of your nipples with other guys.
7. Your spouse is looking forward to the day when you will slow down and just run marathons.
6. You have paused in front of the mirror in your wetsuit and thought, “Hey, I look like Spiderman.”
5. You see no issue with talking about treatments for chafing or saddle rash at the dinner table.
4. You recently asked your spouse out for dinner by asking if he or she wanted to “fuel up” together.
3. For you, “bonking” no longer has a sexual connotation.
2. The magazine secretly tucked under your mattress has pictures of really expensive bicycles in it.
And the No. 1 sign you’re obsessed:
1. Most of this list doesn’t seem like a joke to you.
Monday, June 28, 2010
notes from last club meeting
Hi! Click on the link below to view the notes from Coach Dana Lyon's presentation at our last club meeting. http://www.coachlyons.com/page3/page3.php
Happy training!
Happy training!
Tuesday, June 22, 2010
Custom Bike Fit for Triathletes
Custom Bike Fit for Triathletes
Finish Strong Coach Dana Lyons is F.I.S.T. certified to offer you expert Tri Specific bike fitting. If you bought a new tri bike or don’t feel 100% comfortable with your current triathlon riding position, Dana can help evaluate and adjust your position, including the cleat/pedal interface, to give you the individual fit you need. The cost is $150. (Special 10% discount for all Lonestar Multisport Members. Good through September 30, 2010)
To make an appointment, email Dana at dana@coachlyons.com. Or check coachlyons.com website for more information on bike fit.
Finish Strong Coach Dana Lyons is F.I.S.T. certified to offer you expert Tri Specific bike fitting. If you bought a new tri bike or don’t feel 100% comfortable with your current triathlon riding position, Dana can help evaluate and adjust your position, including the cleat/pedal interface, to give you the individual fit you need. The cost is $150. (Special 10% discount for all Lonestar Multisport Members. Good through September 30, 2010)
To make an appointment, email Dana at dana@coachlyons.com. Or check coachlyons.com website for more information on bike fit.
Tuesday, June 8, 2010
Get a (better) Grip
Get a (better) Grip! – Part I
(Introduction)
by Coach Emmett Hines
This series began as an answer to a swimmer’s email question – the result is probably more than she was looking for.
You have no doubt heard or read that one of the things that set great swimmers apart from the rest of us is “feel for the water” - great swimmers have it and the rest of us, well....not so much. But then little is said about how the rest of us might attain or improve our “feel for the water”. In fact, little is even said about what “feel for the water” is. Toward that end I like to substitute the phrase “getting a grip on the water” in place of “feel for the water”. I think it gives a better mental image for the desired result.
But, for most swimmers, the idea of getting a “grip” on a fluid seems more like trying to herd cats or lasso smoke. Yes, water does offer some resistance to a hand moving through it, but, in general, when you yank your hand backwards through the water, the water yields easily to the forces you apply. You get a large portion of backward motion of the hand and a less than satisfying portion of forward motion of the body. You simply don’t have as firm a grip on the water as you’d like.
Now imagine that there is a ladder extended from one end of the pool to the other in your lane about 18” or so deep. With each stroke you reach out in front of you, grasp a convenient rung and launch yourself forward past that rung toward the next convenient rung. In such a case, the concept of getting a “grip” on a firm handhold with each stroking hand/arm is pretty easy to understand. And launching yourself forward by applying propulsive force against the unyielding rung provides very satisfying results. Watch a great swimmer, squint your eyes just right and you can almost see their ladder rungs materialize with each stroke.
My hope here is to help you achieve that same kind of result in your own swimming.
Maximize your paddle
As you are likely aware, one of the ways to improve your grip on the water is by maximizing the surface area of the “paddle” you use to apply propulsive force to the water. You do this primarily by focusing on using the entire forearm and hand as your paddle, rather than just your hand. That’s where fist swimming is so useful. (see also In Search of the Dreaded Dropped Elbow and Tricks of Mother Nature)
Add sculling to the mix
But there is an additional way we can increase effective “grip” on the water – and that’s where sculling drills come in. What I offer here is an accumulation of sculling drills, offered in a progression that will get your neuromuscular system accustomed arm motions that improve your grip on the water. My descriptions of the drills will include an explanation of how the motions they teach are effective in improving your grip. As much as possible I’ve tried to keep the explanations as non-technical as possible, mixing common analogy with descriptive terminology. My hope is that you will be able take these concepts from the screen to the pool and incorporate them into your workouts and, ultimately into your stroke habits.
Sneak preview
Before we go any further, I want you to follow each of the links below. You’ll be visiting the totally awesome site owned and produced by my friend and fellow Total Immersion veteran, Glenn Mills. The site has loads of video, drills and all manner of stuff swimming (and all the GoSwim DVDs are first rate!).
Each of the links has a “Watch the video” link in the upper right portion of the page. The video clips show swimmers propelling themselves quite handily using nothing other than side-to-side sculling motions. The comments that go along with the videos are good, but I’m mainly interested in you getting a peek at some of the sculling motions I’ll be talking about.
http://www.goswim.tv/entries/3057/breaststroke---sculling.html
http://www.goswim.tv/entries/3040/butterfly---back-sculling.html
In this series of articles I’ll be suggesting a lot more sculling skills using the same general sculling motions shown.
For freestyle…and other strokes too
The motions I’ll be dealing with through most of this are not stroke-specific but rather intended to teach general awareness of how the hands interact with the water and how sculling improves your “feel” or “grip”. Working through this series will help you develop the ability to find an effective sculling motion in nearly any conceivable combination of body position and arm position. Thus, though the progression of drills I offer ends up in swimming freestyle, both the general concepts and the visceral learning are applicable to all 4 competitive strokes.
Semantics
I want to set out a few definitions for terms I’ll be tossing around. These are terms I have adapted from other uses (or plucked from the aether) for ease and consistency of communication. As you’ll see in the definitions, I’ll be analogizing a common ceiling fan to help with some of the explanations herein.
Definition: “blade” - on a ceiling fan the blades are those wide, flat things that stick out from the center hub. In sculling, the blades are those wide, flat things at the ends of your arms - also known as “hands”.
Definition: “blade plane” - For the ceiling fan it is the spatial plane in which all the fan blades move as the hub rotates. In sculling, this is the plane in which your sweeping hands/blades move.
Definition: “pitch” – deviation from the blade plane - on a ceiling fan the blades are tilted with respect to the blade plane. In sculling, your hands are tilted, or pitched, with respect to the blade plane.
Definition: “pitch angle” – the degree of deviation from the blade plane - ceiling fan blades are tilted 12° to 15° with respect to the blade plane. In sculling, you will find, through experimentation that different pitch angles yield different results at different speeds.
I’ll also be explicitly setting out more definitions as appropriate throughout the ensuing diatribe.
Ready to get started?
This series of articles has a lot of information and quite a few drills, each with variations and nuances. It is OK (perhaps even advisable) to read through the entire series before heading off to the pool. But, when it comes to putting these words into action in the pool, I strongly encourage you to take it one part at a time. Don’t skip any of the core drills as each relies and builds upon learning accomplished in the preceding sections. Skipping sections or drills virtually guarantees you’ll get an incomplete, ineffective and confusing result. Drills that you struggle with require more work before moving on. Read and re-read the descriptions. Maybe even print out the article in question, ensconce it in a Ziplock and take it to the pool edge with you.
Some of what I lay out comes in baby steps – but baby steps that keep you on the narrow path are better than big leaps that land you out beyond the cliff’s edge. v
Part II
http://www.h2oustonswims.org/articles/get_better_grip_I.html
(Introduction)
by Coach Emmett Hines
This series began as an answer to a swimmer’s email question – the result is probably more than she was looking for.
You have no doubt heard or read that one of the things that set great swimmers apart from the rest of us is “feel for the water” - great swimmers have it and the rest of us, well....not so much. But then little is said about how the rest of us might attain or improve our “feel for the water”. In fact, little is even said about what “feel for the water” is. Toward that end I like to substitute the phrase “getting a grip on the water” in place of “feel for the water”. I think it gives a better mental image for the desired result.
But, for most swimmers, the idea of getting a “grip” on a fluid seems more like trying to herd cats or lasso smoke. Yes, water does offer some resistance to a hand moving through it, but, in general, when you yank your hand backwards through the water, the water yields easily to the forces you apply. You get a large portion of backward motion of the hand and a less than satisfying portion of forward motion of the body. You simply don’t have as firm a grip on the water as you’d like.
Now imagine that there is a ladder extended from one end of the pool to the other in your lane about 18” or so deep. With each stroke you reach out in front of you, grasp a convenient rung and launch yourself forward past that rung toward the next convenient rung. In such a case, the concept of getting a “grip” on a firm handhold with each stroking hand/arm is pretty easy to understand. And launching yourself forward by applying propulsive force against the unyielding rung provides very satisfying results. Watch a great swimmer, squint your eyes just right and you can almost see their ladder rungs materialize with each stroke.
My hope here is to help you achieve that same kind of result in your own swimming.
Maximize your paddle
As you are likely aware, one of the ways to improve your grip on the water is by maximizing the surface area of the “paddle” you use to apply propulsive force to the water. You do this primarily by focusing on using the entire forearm and hand as your paddle, rather than just your hand. That’s where fist swimming is so useful. (see also In Search of the Dreaded Dropped Elbow and Tricks of Mother Nature)
Add sculling to the mix
But there is an additional way we can increase effective “grip” on the water – and that’s where sculling drills come in. What I offer here is an accumulation of sculling drills, offered in a progression that will get your neuromuscular system accustomed arm motions that improve your grip on the water. My descriptions of the drills will include an explanation of how the motions they teach are effective in improving your grip. As much as possible I’ve tried to keep the explanations as non-technical as possible, mixing common analogy with descriptive terminology. My hope is that you will be able take these concepts from the screen to the pool and incorporate them into your workouts and, ultimately into your stroke habits.
Sneak preview
Before we go any further, I want you to follow each of the links below. You’ll be visiting the totally awesome site owned and produced by my friend and fellow Total Immersion veteran, Glenn Mills. The site has loads of video, drills and all manner of stuff swimming (and all the GoSwim DVDs are first rate!).
Each of the links has a “Watch the video” link in the upper right portion of the page. The video clips show swimmers propelling themselves quite handily using nothing other than side-to-side sculling motions. The comments that go along with the videos are good, but I’m mainly interested in you getting a peek at some of the sculling motions I’ll be talking about.
http://www.goswim.tv/entries/3057/breaststroke---sculling.html
http://www.goswim.tv/entries/3040/butterfly---back-sculling.html
In this series of articles I’ll be suggesting a lot more sculling skills using the same general sculling motions shown.
For freestyle…and other strokes too
The motions I’ll be dealing with through most of this are not stroke-specific but rather intended to teach general awareness of how the hands interact with the water and how sculling improves your “feel” or “grip”. Working through this series will help you develop the ability to find an effective sculling motion in nearly any conceivable combination of body position and arm position. Thus, though the progression of drills I offer ends up in swimming freestyle, both the general concepts and the visceral learning are applicable to all 4 competitive strokes.
Semantics
I want to set out a few definitions for terms I’ll be tossing around. These are terms I have adapted from other uses (or plucked from the aether) for ease and consistency of communication. As you’ll see in the definitions, I’ll be analogizing a common ceiling fan to help with some of the explanations herein.
Definition: “blade” - on a ceiling fan the blades are those wide, flat things that stick out from the center hub. In sculling, the blades are those wide, flat things at the ends of your arms - also known as “hands”.
Definition: “blade plane” - For the ceiling fan it is the spatial plane in which all the fan blades move as the hub rotates. In sculling, this is the plane in which your sweeping hands/blades move.
Definition: “pitch” – deviation from the blade plane - on a ceiling fan the blades are tilted with respect to the blade plane. In sculling, your hands are tilted, or pitched, with respect to the blade plane.
Definition: “pitch angle” – the degree of deviation from the blade plane - ceiling fan blades are tilted 12° to 15° with respect to the blade plane. In sculling, you will find, through experimentation that different pitch angles yield different results at different speeds.
I’ll also be explicitly setting out more definitions as appropriate throughout the ensuing diatribe.
Ready to get started?
This series of articles has a lot of information and quite a few drills, each with variations and nuances. It is OK (perhaps even advisable) to read through the entire series before heading off to the pool. But, when it comes to putting these words into action in the pool, I strongly encourage you to take it one part at a time. Don’t skip any of the core drills as each relies and builds upon learning accomplished in the preceding sections. Skipping sections or drills virtually guarantees you’ll get an incomplete, ineffective and confusing result. Drills that you struggle with require more work before moving on. Read and re-read the descriptions. Maybe even print out the article in question, ensconce it in a Ziplock and take it to the pool edge with you.
Some of what I lay out comes in baby steps – but baby steps that keep you on the narrow path are better than big leaps that land you out beyond the cliff’s edge. v
Part II
http://www.h2oustonswims.org/articles/get_better_grip_I.html
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