Joel and Swim Technique

Let’s talk swimming.  The “mass start, adrenaline rushing, elbows flying, hanging onto those feet in front of you so you don’t lose your position in the pack” leg of triathlon.  This is what determines your outlook for the longest leg in the race (the bike):  will you be chasing down those feet you couldn’t hold onto in the water, or will you pedal frantically knowing you are being chased?  Are you the type of racer who secretly enjoys a choppy lake because you know others will struggle more than you, or do you train just enough to make it through this portion of the race without losing too much ground, knowing you’ll make it up later?  Maybe you panic in the water. (Don’t worry- it happens more often than you know! If you are new to triathlon or swimming in open water/in a large group come up with a plan should you get nervous/tired.)   

Whatever end of the spectrum you find yourself on in regards to swimming, you are trying to maximize your endurance, power, and efficiency in the water.  I would argue efficiency is the most important and definitely the place to focus if you are new to the sport.  Refined swimming technique = less energy spent in the water.  This weekend I am helping with a swim clinic for local triathletes.  Today, I’ve recruited the newest member of our family, Joel David Kuck, to help me discuss proper swim technique. 

Head position: in line with the spine; don’t over rotate when breathing; as for breathing: don’t hold your breath, maintain a comfortable breathing pattern (typically every 2, 3, or 4 strokes)

Eyes: looking at the bottom of the pool when swimming, looking to the side when taking a breath; when sighting for a buoy lift your head just enough to see the buoy then turn your head to the side to breathe

Hands/Forearms: the main propulsive surface, fingertips initially pointing forward then down towards the bottom of the pool; maintain a high elbow position during your catch and recovery

Core: body rotation and alignment is key; body rotation is initiated at the hips; imagine a pole going through the top of your head extending through your feet- you rotate along that axis; you are on your side most of the time, not your belly

Legs/Feet: your kick should be natural, not forced- do not overpower your swimming with your kick; try to maintain an even kick

You will practice your swim technique through repetition during swim, drill, pull, and kick sets.  Here is the equipment I use in training and racing:

·         Goggles: http://trisports.com/spwovago.html

·         Kickboard: http://trisports.com/sptrki.html

·         Fins: http://trisports.com/zualswfin.html

·         Paddles: http://trisports.com/strokhan2.html

·         Pull Buoy: http://trisports.com/tyrpullfloat1.html

·         Swimsuit: http://trisports.com/tyr-durafast-diamondback-onepiece.html

·         Wetsuit/Speedsuit: http://www.aquamantri.com/the-wetuits

See you at the swim clinic this weekend.  (btw: Joel has inherited some amazing swimming genes- you'll be hearing about him in the swimming world when he gets a little bigger)

miss

The Braunshausen's

"A hopeless romantic is not the same as a hopeless flirter. A hopeless romantic dreams of who they will spend the rest of their life with and what the two of them will do together. They want to be romanced with sweet simple things and the thoughtful amazing surprises. They dream of being loved but also loving somebody. They don't just want somebody to hold them. They also want to hold someone. They realize that love isn't just about one person but both people. They are hopelessly in love with being loved AND loving back."

 So it's Valentine's Day.  I've painted my toenails sparkly pink and put on articles of clothing with hearts on them.  I'm a hopeless romantic.  I love chick flicks, sappy songs, daydreaming, and simple surprises.  However, balancing a romantic interest can be difficult at times for athletes.  It takes creativity and planning.  I am in awe of one couple on the E2 team (the E2 team is a group of athletes in Ohio I've trained and become friends with over the years.)  Andy and Sarah Braunshausen are the definition of creative and successful training as a couple... with 3 kids by the way. 

1. "What is most challenging being an athlete couple?" 
The greatest challenge is finding 15-20 hours in a week with work and family time; then mulitiply that time by two -gets very crazy.
Andy: Gets up very early before work to do one workout and the other workout is done in the evening after the kids are in bed, very little sleep.
Sarah: I do one workout during the day thanks to the Mason Community Center having free babysitting; then we usually bike together on our trainers after the kids are in bed. The hardest workouts are the long bikes on Saturday. With a four hour ride for both of us that's 8 hours out of the day, plus prep time. Some days we do "date night" in the morning, so we are not taking up the entire day. After all, we have kid's sports and birthday parties to work around as well. Saturday is by far the hardest day.
2. "What is most rewarding about being an athlete couple?" 
Andy: Our kids get exposure to active lifestyles. We get to participate, travel, and train together.
Sarah: Our kids play "race" at home. They set up aid stations and fill up their water bottles, they have a sign up sheet to sign in their numbers. They run circles around the house or when it's cold they set up shop inside. When they are done racing they say "You are an Ironman". It's so fun to listen to them. Just the other day Avery asked why we don't do more races, so they can stay in more cities with hotels. They have fun cheering us on and going to the races.
3.  "How has your similar interest in sports brought you closer together?"  
Andy: We get the chance to workout together, which we enjoy doing. Our training plans are very similar so we can support each other, hold each other accountable, and compare workouts.
Sarah: It's a lot easier to understand why someone is crazy enough to put in those training hours when you have the same passion for the sport. If we didn't understand that it would be hard to justify putting all that effort into something. We also are lucky enough to do some training together.
4.  "What is your athletic history?"  
Andy: HS- Baseball, football, basketball, never ran or for that matter liked running until I met Sarah and she talked me into doing the Bix 7 in the quad cities. I enjoyed it and slowly worked my way to marathons and then started doing Triathlons and have now completed two Ironmans.
Sarah. I've been running competively since 5th grade. I played basketball and softball in high school and ran track and cross country. In college I played basketball for Iowa State University. After college I started running again and did some marathons. After having the kids I decided to join Andy and try some triathlons, l loved them. Did my first half last year.
5.  "What are your 2011 goals?" Andy: 9:59:59 in Ironman Coeur 'd Alene
Sarah: sub 11 at Ironman Wisconsin and qualify for Kona.
I've trained and raced with both of you.  I have no doubt in my mind you will reach your goals this year.  Keep up the hard work!


miss

Winter Rut

This was my toughest week so far…mentally.  February is usually a tough month for me.  Although I enjoy running in the snow I am ready to take a couple layers off and not have to worry about icy patches.  I enjoy listening to music while dripping puddles of sweat next to my Computrainer, but nothing beats climbing a mountain for over an hour or pushing the pace during an already tough group ride.  It’s always a good feeling crushing a swim set you didn’t think you could make, but open water swimming is by far one of my favorite aspects of this sport.  Who wouldn’t love to watch the sunrise across the lake each morning, swim to an icy waterfall, or see a bald eagle as you follow a kayak in the U.P. of Michigan? 

What do you do to push through these tough winter months?  Your “A race” may be far enough away so pushing that early morning workout doesn’t seem as important today as it might in 10 weeks.  What drives you to spend hours on stationary exercise equipment?  What motivates you to put that wind-proof jacket and chapstick on and head out the door into single digit weather?  What pushes you to jump into that cold water when you’d rather walk around the pool and join the people staring at you in the hot tub?  It’s the fact that somewhere in the world there are athletes training in warmer climates, meeting training goals, and pushing the limit just so they can beat you.  It’s because you know how bad it hurts in the middle of a race and what you do today has a direct impact as to whether you push past that hurt or slow down.  If you are reading this and not a triathlete you still know what I’m talking about.  You can hide under bulky clothes in the winter, but come spring you are going to have to pull out last year’s shorts and see if the winter holiday sweets had any lasting effects.  Staying healthy is important no matter what your age- you should look at exercise as preventative medicine. 

Find something to motivate you.  New training gear (look to the right for the discount code).  Sign up for an early spring race (next weekend’s Rev3 race in Costa Rica is out, but there are plenty others).  If your town has one, do the Splash-n-Dash series – (Dayton has one this weekend: http://www.speedy-feet.com/race-entry.php?id=268).  If you're in Ohio head out to the Wheelie Fun sale this weekend and catch up with everyone.  Call up a friend and ask him/her to make up a workout for you.  Plan a long training weekend.  Punxsutawney Phil, I hope you’re right in forecasting an early spring but I’m trying all the above just in case!

 miss

Snow-pocolypse

Figured this would be a good day to post since many of us in the Midwest are at home after experiencing Snow-pocolypse.  I love the snow.  Throw on my Yaktrax, add an extra layer of clothes and enjoy the peaceful quiet outside.   Now ice- not so much. Here in Ohio we got slammed with a nasty ice storm.  Last night I watched as large limbs fell on and around my house, pulled down wires, and folded trees in half.  I was up half the night listening to shards of ice and branches hit my roof- waking up every couple hours to another boom.  Time to assess the damage:

 Fewer leaves to rake next fall...

 How do you run on this?

Waiting on the power company to take care of this one...

The weather outside doesn’t change things for everybody though.  Swim teams were up at 4:15 for their 5am workout.  Cars were on their way to work like clockwork.  Me? Wake up, jump on the Computrainer, and enjoy the interval training.  (I draw the line when it comes to riding outside in the winter.  Love my new Felt trail bike, but 1. I don’t have nerves of steel to brave the wind and ice, and 2. I like being able to feel my toes and fingers.)  Later it’ll be time to work on the run.  Lots of work to be done so no slacking just because it’s cold out.  I wonder sometimes how different my life would be if I didn’t work and lived in a warmer climate.  Ahhhh!  For now, I’ll just enjoy the fact that I have another day off work and get to attack my “to do” list, my power and cable didn’t go out, and later I am joining friends at The Melting Pot.  YUM!  Stay safe and warm :)

miss