FEAR OF THE SWIM

Ron Saetermoe

By far, the majority of athletes in the sport of triathlon have some reservations about the swimming portion of their race. Let me just say as a “good” swimmer, I have reservations about it too! You’re crazy if you don’t.

The swim is a challenge for a number of reasons, not least of which, is that the swim can dictate how the rest of your race goes. If you have a lousy swim you may have troubles getting back to your original race plan mentally. If you have a great swim it will set you up for a great race.

No matter how well you swim you still have to deal with the pre-race jitters, all of the contact during the swim start, and the shear exhaustion of the event.

So what can you do to improve? Here are a few tips:

– Get confident in your swim: Get a swim coach to look at your form and give you feedback. Your approach here should be to focus on improving one or two major flaws in your stroke and then refine it. If you or your coach has access to an underwater swim camera, this can do wonders for trying to fine tune your stroke. It helps if you can actually see yourself swimming and get a visual of what you are doing wrong.
– Practice your swim start: After a short warm-up in the pool (or other venue), let your heart rate return to normal then go hard for 100 – 200 yards/meters before settling into your race pace. This will help you get used to racing as you will usually go hard for a while before settling into race pace.
– Practice sighting: You should swim in the open water (lake or ocean) whenever you get the opportunity. When you don’t have lane lines to see where you are going you have to rely on sighting to make sure you are swimming in a straight line. Once in my groove, I sight every 16 strokes. I literally count my strokes during my race to make sure I’m sighting frequently enough and it takes my mind off the pain!
– Swim blind: Another good drill is to practice swimming with your eyes closed. Please don’t try this when there are other swimmers in your lane because you will probably go off course. This will help you understand which arm is most dominant in the swim. Understanding this will help keep you going in a straight line while racing.

Of course, there are many more things you can do, but this should be a good start for you.
To learn more about our swim coaching with Triathica, give us a call at 949.273.6223 or email at Jarrett@triathica.com. We also have an underwater CoachCam and Dartfish video analysis software we can use to enhance your coaching session.

Cheers!

MEET PETE AND CORRINNE

If you’ve been by the club lately you may have already met Corrinne Wallace because she works the front desk here.  Corrinne also is in charge of mapping our rides and runs and is sort of our social coordinator.

Pete is a friend of ours that has been a triathlete for many years.  He’s a dedicated runner now and coaches running at Snails Pace.

If you pick up a copy of Competitor Magazine you’ll see our latest ad on page 36.  The “Transform” ad features Pete and Corrinne in the ad as our “heros” that landed on the mystical island of Triathica.

Essentially, Pete and Corrinne are our “test subjects.”  We have already put them through their training zone assessments and will be working with them in the months ahead.  They will be attending our 12-week training camp, and will follow the 9-week training plan prescribed in the camp.

Corrinne is a “newbie” and Pete is returning to the sport.  They are both ultra-marathoners, which besides meaning they’re crazy, means they race distances in excess of a normal 26.2-mile marathon.  Some of these races go 100+ miles.

You’ll be seeing more of them around Triathica and www.triathica.com.  When you see them chat them up because they’re both really neat people.

MOVIE NIGHT

Periodically we plan on having a social gathering at Triathica.  Our first event of this nature will be this Friday night.  Come by and enjoy the 2008 Ironman World Championships and some pizza with us . . . on us (FREE).

Date:  Friday, July 10th
Time:  6:00 p.m.
Showing:  2008 Ironman World Championships
Serving:  Pizza

NEWBIES WELCOME (Ron Saetermoe)

We were all newbies (triathlon virgins) once.  My first race was in Iowa back in 1983.  Like a lot of us, a friend of mine talked me into my first triathlon – a friend that didn’t even do the race!

Since I didn’t have a bike (a lot of newbies don’t) I borrowed one from a friend of mine.  It was a beautiful Schwinn 10-speed.  Reflectors, headlight, fenders and all.  After I took all that crap off, I was ready to race.

Keep in mind that back in 1983 the sport was still pretty new.  In Iowa they hadn’t figured out how to spell t-r-i-a-t-h-l-o-n yet.  So as far as knowing how to train, how to nourish yourself or even the rules, no one had a clue.

I remember practicing on my friend’s bike the morning of the race (that’s right, I hadn’t ridden before race day).  I was all decked out in my Adidas sweat suit looking fast.  A young girl that was there with her parents said “Boy he sure looks fast.”  Funny, I haven’t had anyone say that since . . .

Coming from a swimming background I was first out of the water (out of ALL athletes – all 50 or so of us) in this super-sprint triathlon (even shorter than the normal sprint distance).  Feeling great, I jumped on the Schwinn and sped off, promptly getting passed by most of the field.  My arms cramped up so bad I had to massage them as I rode.

By the time I got to the run I was so exhausted I was forced to walk at one point (this was a 5K run).  My “friend” caught up to me and urged me to go faster.  At that point I was calculating his early demise.

Anyway, that was my first race – one I will never forget – I had survived and could now call myself a triathlete the rest of my life.

We were all newbies once so don’t fret if you’re a newbie now.  We can help you get through it.  Then, you can reflect back on the days when YOU were a newbie.

OC Register Article 6/8/09

Triathlete training center opens in Lake Forest

Triathica Grand Opening Celebration

It was a landmark occasion for multisport athletes in Orange County on May 31st as Triathica, a one-of-a-kind “triathlon training center,” opened its doors to the public in a Grand Opening celebration. The event was highlighted by special guest speaker and Olympian Julie Swail Ertel, a pro triathlete and Irvine resident, who talked about her experience at the 2008 Beijing Olympics. Her inspirational tale was just one of many exciting events that took place at Triathica, located off Bake Parkway in Lake Forest.

 

Guests were treated to giveaways, catered lunch, an expo with shopping booths, guest speakers, as well as the Triathica team giving a first-hand look at everything the training center offers. “I wanted everyone to get a real taste of what we do here and see how we have the tools and resources to lead people into success in triathlon whether it’s their first or 50^th race,” said Triathica president Ron Saetermoe. Such services include in-depth bike fitting, video analysis tools, coaching, training plan development and more.

 

Triathica staff got their hearts pumping to demonstrate the state-of-the-art-equipment filling the facility. Saetermoe jumped in the Endless Pool to swim, while another Triathica staff member pedaled away on the CompuTrainer on a ride that simulated the Orange County Triathlon bike course. Guests, too, had the opportunity to workout on the equipment, which also includes a full set of CycleOps indoor spin bikes with power meters, Landice L9 treadmills, strength-training equipment and more.

 

“It may be an individual endeavor to do a triathlon, but we’re all in this sport together—we can train together and it can be fun, it’s not intimidating. Bring your bike by or your running shoes and let’s get to work,” said Facility Director, Jarrett Pflieger.

 

Triathica invited multisport experts to talk to guests about triathlon and how Triathica can benefit athletes of any level. Among the speakers was Kevin Koskella, one of the top triathlon swim coaches in the nation with more than 27 years experience; Russ Jones, a longtime elite athlete who gave some insider tips to success at the local Pacific Coast Triathlon; Mike Collins, a former pro triathlete and current president of Multisports OC and head coach for Nova Aquatics; and Larry Davidson, an accomplished triathlete who’s competed in the coveted Ironman World Championships in Kona, Hawaii.

 

Outside the facility, a mini expo featuring local businesses gave guests a full look at multisport lifestyle. Among the vendors were Wheels on Wheels, Joint Juice, OC Nutrition, Roketti, Edge Cyclesports, GoTein, NutriShop, TriSwimCoach.com, TriZone, and PureFit nutrition bars. Triathica plans on working close with local businesses to make sure customers are getting the best services offered in the area.

 

“We are here to train and coach athletes in a place where they can swim, bike and run under one roof, and we want to maintain relationships with the local multisport community to ensure the customer is getting the most out of their experience,” said Saetermoe.

 

Triathica offers several membership options free of any sign up fees or hidden costs. To find out more about the facility and becoming a member, visit www.triathica.com, email Jarrett@triathica.com, or call 949.273.6223.

 

 

 

 

RESISTANCE TRAINING: THE WOE OF ENDURANCE ATHLETES

Triathletes and other endurance sports athletes are notorious for not incorporating some form of resistance training into their training programs.  Some think training with weights and other forms of resistance will make them bulky, clunky, and slow.  Others may think they do not have the time to resistance train on top of their swim, bike, and run schedules.  Some people are scared of weights and some people just plain don’t want to.

This is unfortunate because having an appropriate resistance training program can drastically enhance performance, decrease fatigue, decrease injury, and speed up recovery time.

Lengthy endurance training sessions take a toll on the body, especially long runs.  Performing the same pounding movement in a straight line, day-in and day-out, will weaken muscles not in use during the movement and tighten the muscles and tendons that are being used.

The benefits of resistance training FAR outweigh any excuse not to.

 

 But won’t this type of training make me big and clunky?

No.

The main goal for body builders when they train is muscle hypertrophy (size), not strength and power.  Strength may be a byproduct of the size, but that is not the main goal.  They achieve size by lifting a certain way, eating enough food to sustain their bulk, and little to no cardio.  It takes a lot of work to hold onto size like that, so if you are not intentionally trying to gain bulk, you probably won’t unless you are a genetic muscle freak.

Triathletes should train for strength and power.  Again, this will enable an individual to sustain effort for longer periods of time delaying fatigue, increase “kick” during the race, decrease risk of injury, and increase performance overall.  Proper strength training will get you the power, speed, and strength you need without a substantial gain in body mass.

 

I just don’t have the time to resistance train...

Resistance training can be just as beneficial for race performance as actual swim, bike, and run training.

In terms of a car, if you upgrade the engine without upgrading other parts within the car, it is only a matter of time before something breaks down.  The same goes for your body. Resistance training is like strengthening all moving parts within a vehicle…then putting a supercharger on the engine.  You will see results beyond just driving (running) around for hours.  Plus if something breaks down, it will take up more time just to get back to where you were before.

A triathlete would not quit running because they didn’t have enough time.  When you put resistance training on equal grounds with the other three events, it will be easier to prioritize and schedule your workouts.

Marathon resistance training sessions will not do you any good. 20 – 30 minutes two to three times per week will make a HUGE difference.

 

I’m too weak to resistance train…

Exactly.  All the more reason to do it.

Any resistance training program should be scaled to the capabilities of the individual.  If you can’t do a squat now, there are other things you can do to build up to it.  Fear should never be a factor in stopping you from resistance training.

 

 I don’t even know where to begin…

Not a problem.  There are many books and resources on the Internet out there that can help you, but you should always beware of false information from unverified sources.  Even better, you can get a personal trainer that can help you create a program based on your own abilities and goals and have someone to hold you accountable and teach you proper technique. 

You should always consult a professional before starting a resistance training routine.  Done with improper form, this type of training can do more harm than good.  You wouldn’t run with your body bent over and contorted into a weird position, so don’t resistance train in an improper position either.  

A USAT certified Triathica coach can help you get on the right track with resistance training. Schedule a personal training session here.

TRIATHICA SOFT OPENING 5/2/09

Thank you to all who helped make Triathica’s soft opening a success this past Saturday, May 2^nd. After many months of planning and hard work, we were excited to open our brand new triathlon training center to the public.
We invited everyone on our email list to come in and use our equipment to workout, or just take a peek. Towards the end of the day we also filmed a spin class video on our CycleOps 300PTs coached by our very own Ron Saetermoe, president of Triathica. Thanks to everyone who attended the class and agreed to be in the video, which we will use to create a workout DVD to be available onwww.triathica.com

The great thing about the CycleOps 300PT cycles is that we were able to plug in a specialized USB drive and record the workout data for each rider. The workouts were then uploaded into the computer where they can be analyzed and compared to successive workouts to see progress being made by each rider. You cannot do this on any other indoor cycle in the world.

There were a lot of races and events going on that weekend so we appreciate everyone who came by and we were thrilled at the positive response we received.

Those that missed the soft opening, don’t worry. During the month of May there will be plenty of opportunities to come see and use the facility before our grand opening on May 31st. We are planning a huge celebration so mark the date on your calendars. You won’t want to miss this. We will keep everyone posted with the details.

RON’S ORANGE COUNTY HALF MARATHON RACE REPORT

Perhaps it’s because I’m not in my “training mode” yet for Ironman Arizona. Perhaps it’s because I’m not a “runner.” Or, perhaps I’m just lazy. For whatever reason, I didn’t really train for the OC Half Marathon on May 3, 2009.

 

 

 

I did, however, go into the race with certain, albeit, unrealistic expectations. Gee, I wonder if I’m the only one to do such a thing . . .

My goal was to hold a 7:00 minute per mile pace as long as I could, with the hopes I could hang on for the entire race. This would have resulted in a PR (personal record) for me.

I felt good after using the restroom a good six times that morning. Coulda been the “carbo loading” the night before (Asahi Super Dry).

I entered the corral with 9,000 of my closest friends about 15 minutes before the start. A guy standing just ahead of me had an Ironman Arizona singlet on. We chatted a while about his race in November 2008 which was my second IM. I didn’t have a great day, but mine was better than his because he ended up in the medical tent.

The gun went off. I knew that the first part of the course would be pretty fast as there were some good downhills. Once I got clear of the traffic I got into a groove. First mile: 6:55. Perfect.

I was a bit more labored than I hoped and my heart rate hovered around 170 or so. My max heart rate is 200 so I still had some room but it shouldn’t have been so high, so early. Oh well, I pushed on.

Mile two: 6:55 again. Perfect.

I managed to say right on pace (I’m actually very good at calculating my pace – not as good at keeping it).

At mile six, my IM AZ friend caught me. I didn’t even know he was behind me. We were running at about the same pace so I stuck with him. The only difference is that I was doing the half, and he was doing the full marathon. He was probably 20 years younger than me so I guess we’re square.

Mile eight: 7:00. Slowing down a little but still good.

It got tougher from this point forward and I knew I was slowing. I would have let IM AZ go but he was slowing too. The course this year ran along the Back Bay in Newport Beach which is a favorite place for me to run and ride – it is also up hill from the Pacific Coast Highway with a very steep, but short hill at the end.

It was at about mile nine that I realized I wouldn’t hold 7:00. No worries, no one is paying me to race today . . . or any other day for that matter. I would do my best and enjoy my “catered workout.”

I began to struggle at mile 11 but held on for dear life. No punk IM dude that was doing the full marathon was going to drop me! We hung together until mile 12, which is where our paths diverged. I went left and he went straight. I wished him luck with a “shaka” (Hawaiian greeting) and pressed on.

That last mile was a struggle and a couple people passed me but I just had no kick left. I was toast at the end of the race but was greeted by my girlfriend Suzie and a friend from the Orange County Triathlon Club, Chris Davis. THANK GOD!!!

Time: 1:34:29
Pace: 7:12 per mile
Age-group place (M 50 – 54): 4/166 (2.4%)
Overall place: 101/4,554 (2.2%)

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