Questions and answers for beginner triathletes
By · CommentsThis is a really informative interview with a beginner triathlete Flip. Flip is looking to start training for a 70.3 distance triathlon and had some specific questions that I addressed in this interview.
If you have any questions please email me and I will answer them as soon as I can.
Effective Triathlon Swimming Tips For Open Water.
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Swimming in the 2010 Ironman New Orleans 70.3 was a rude awakening for me to say the least. Although I have done open water swims and competed in two other 1.2 mile open water swims, I was not ready for the seas I encountered during this event.
In this podcast Brett and I discuss step 3 of the Triathlon Mind Training program and how I used it to over come my fear and doubt during the swim.
While Triathlon swim training in the pool is good I highly suggest that you get in open water as soon as you can. I would also extend that statement to say I would suggest you get into open seas as soon as you can.
Training you mind for swimming in open water is one of the most effective tools that you have during an open water swim. With a properly trained mind you will be able to over come any obstacles that you normally experience while in the water. In New Orleans I had a few factors working against me from the beginning. During transition setup the announcer was asking athletes to check out the water conditions and he was suggesting that if anyone thought it was to rough that they pull out the swim and proceed to the bike and run portion of the event. Hearing this started to set doubting thoughts in my head about my ability to complete the swim. When I looked over the seawall all I saw were boats rocking with a 30 degree heel and kayaks getting tossed about. Seeing this combined with the announcers statements set the self doubt ball rolling.
Once in the water it was difficult to sight the buoys and see the safety kayaks. At this point I could start to feel my emotions start to rise and I was starting to think that I was not going to be able to complete the swim. Once I recognized this I started to repeat the lesson on step 3 of the Triathlon Mind Training program and continued to swim. Once I calmed down and set my mind into a confident state the swim became natural and I started to swim my swim that I trained for.
Below are a few steps that I suggest you review for swimming in rough open water conditions.
1. Try your race goggles in open water swims before the race. Unless you are swimming in the Gulf of Mexico or one of the oceans viability will be greatly diminished. I would suggest clear goggles if you are swimming in a river of closed lake. Believe it or not something as simple as goggles can severely affect your swim, so ensure that you’re confident with your goggles. If they leak, fog, or offer poor sighting in the open water, get a new pair. I use and highly suggest TYR Nest Pro Goggles. You can click here for the lowest pricing on TYR Nested Pro goggles or any swimming equipment you may need.
2. Swim with your high elbows. Choppy open water will take your smooth swim stroke and completely swallow up your recovery and entry unless you get the arm sufficiently above the water. You can practice a high elbow recovery by “tracing your thumb up the side of your body with each stroke.
3. Sight off landmarks, not buoys. With the splashing, extra bodies, and overall commotion, buoys can become very tough to see in some open water swims. Try to focus on larger objects, like stationary boats, bridges or houses on the shore. Try to line these up as close as possible to your swim course, and you’ll have a much easier time staying on target.
4. Swim on the inside (the shortest distance). In a large triathlon with many participants in each wave, you’ll experience less frustration and be able to maintain a steadier pace if you stay to the outside or inside of the group. While drafting may not be as readily available, you’ll waste much less energy changing your pace to match the group. Remember that when you swim on the inside of the group, there will be quite a bit of traffic as you approach the turn buoy, so be ready to fight off other swimmers.
5. Swim in groups when you can. Many of us comfortable when swimming alone in the pool then, completely panic when swimming with a hundred other athletes. I would like suggest swimming at the local beach during busy times or swim at your pool during “family” swim time. I personally like to share lanes and circle swim with 3 or more swimmers in a lane. I believe that this type of practice will help with pacing and drafting. This will also help you experience choppiness in the water, assist you with unexpected changes of pace, and train you both mentally and physically, to adapt to the movements of other bodies in the water while staying relaxed.
Triathlon base training for your mind
By · CommentsTraining for an event can be difficult at best. With obligations for both family and work, not to mention all the time you need to train, it can seem overwhelming at times.
Here are a few training tips for keeping your training positive, focused and keeping you motivated as you create major breakthroughs in your training and in your life.
POSITIVE IMAGES: Visualization is one of the most over looked pieces of a quality training program. In you visualizations you want to create feelings of speed and power. (e.g., If you’re walking or running and you come to an unexpected hill visualize your self being pulling effortlessly to the top). The best way to use visualization is to do so before, during and after your training. Doing this will build confidence and motivation.
POSITIVE SPEACH: Make positive self-statements continually. Negative thinking is common; everyone has an inner critic. Become aware of these thoughts early on. The most important thing you can do is to not fight with your negative thoughts; simply acknowledge their presence, and then substitute positive phrases. .
STAYING IN THE MONENT AND FOCUS: Practice your mental training by being in the present moment. Remind yourself to stay in the here and now. Let past and future events fade into the background. Train your self to block out all things around you. When running I like to stare out about 15 meters ahead and focus on the road. During this time I am running visualizations of my finish through my head.
ADVANTAGE: Use everything in the running workout to your advantage. For example, if another person passes you, tuck in behind and go with their energy for as long as possible.
SECTIONING-GOALS: Focus on your next event. Break your training goals down into small, manageable pieces and start focusing only on the first portion, not the entire workout (e.g., Say to yourself: “I’m just relaxing and getting my rhythm during the mile or two, or the first workout session”). Base training for your mind.
Mastering your breathing for the swim
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For beginners and age groupers alike learning to breath properly when swimming is one of, if not the most, important skills you can master. The biggest issues most beginners face is breathing in the freestyle stroke. Even for veterans of the sport, breathing can be the difference between a terrible or spectacular swim. If you don’t know the correct technique and method for easy and effortless breathing in freestyle you will have a hard time.
If you are having breathing problems when swimming relax and keep it together. There is an easy solution which can be implemented right away. Below I will discuss the three keys to overcoming breathing problems in swimming.
1. Learning to breath
The most important aspect of proper breathing technique is the breath out and relax. The reason most swimmers choke on water is because they blow out all of their air too early or too late. When swimming you should breath to the side of the recovery arm and take a big breath of air. As the head enters the water, begin blowing a small amount of air out of both the nose and the mouth, basically breath normally. Continue doing this until just before you take your next breath. As you go to breath again let all your air out quickly through your nose and mouth just before you take that next breath. Remember that last sentence and your breathing problems should be fixed.
2. Proper rotation
To breath effectively it’s necessary to breath to the side. The easiest way to do this is to rotate the shoulders throughout the freestyle stroke. You should be positioned as if you are looking under your arm pit. This makes it easier to get the mouth out of the water so not as much head rotation is required. Use your body roll and momentum to help rotate your head when breathing.
Think of your self as a sailboat. A sailboat moves in in the water best when it is on its side. As you rotate with every stroke you will begin to notice that you are moving smoother through the water when on your side.
3. Stay relaxed and focused
To reach effortless swimming, not just effortless breathing, is to stay relaxed. With proper breathing, meditation and mind training you will reach your swimming nirvana and total relaxation while swimming. Too often swimmers will tense up, hyperventilate and force themselves through the water. This isn’t how to swim fast. You must stay relaxed, stay calm and allow yourself to glide through the water.
Remember to let all of your air out quickly through your nose and mouth just before you take a breath.
Use your body roll and momentum to help rotate your head when breathing, and stay relaxed and focused though out your stroke.
The art of meditation and its benefits to triathlon
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Meditation has been practiced since the beginning of the eastern world. Meditation started as a widely practiced religious and spiritual ceremony, and people all over the world sharing different cultures have their own form of practicing this peaceful art.
In the western world it has been embraced by medical science, physicians, psychologists and psychiatrists. Because of its health benefits meditation has increased in its popularity as a prescribed modality because of its ability to induce relaxation, peace of mind, self-awareness, and improved focus.
It has been proven time and again that meditation has great Physiological benefits that triathletes can use to increase performance. Benefits such as regulated heart rate, breathing rate and blood pressure. In addition it relaxes away tension in your muscles, and also reduces adrenaline and fatigue when practiced at regular intervals. This then results in better stress management, and in effect enabling you to think more clearly and to make better decisions in the never-ending fight against stress and fatigue during events. The heightened state of self-awareness provided by regular meditation is very crucial in directly identifying sources of stress during endurance events.
Meditation is a very rewarding and relieving activity. However, you cannot achieve its full effect if you are unable to feel comfortable and familiar during the entire ritual. It is also good to note that the more you practice and improve in meditation, the more effective the results will be.
Fortunately, mediation is easy to learn. By following the Triathlon Mind Training program you will be able to increase your focus and performance during your events.
It takes time to actually get acclimated to meditation, and achieving total relaxation could take a while to actually get started. Once you have your technique down you will be able to easily induce your session. Regardless, getting off this hurdle with patience is sure to benefit you by helping you stay focused and in control during your event. The long term benefits of meditation would definitely be worth the time that you will invest.
When I started training to become a triathlete, I was focused more on the physical side of training and I neglected my nutrition as part of my training plan. My frame of mind was that I could eat anything I wanted becaue I was a triathlete. Well, after 6 months of training I was still at 185 pounds, it was obvious to me at that point that I needed to start paying more attention to my nutrition. After searching and experimenting with nutrition plans I happened upon raw living foods as a diet plan. Once I dove into this lifestyle of eating it became apperent that this was the best nutrition plan that I have ever implemented into my life.
In this podcast Brett and I discuss how implementing the raw food diet into our lives has benefited us in gained performance and health. We discuss how we implemented the living Raw Food programs and how easy it is to maintain this way of eating.
Enjoy this podcast and remember if you have any questions or comments please feel free to email us or simply post your comments below.
Customized Raw Nutrition for Endurance Gains
By · CommentsRaw Food is the goal for fueling me as a Endurance Athlete
I this podcast I discuss a lot of what I a doing in way of nutrition and how I have benefitted for this change. I also discuss my plans for this coming season.
For the past three months I have been transitioning into a 100% Low Fat Raw Vegan life style with great success. During this process I have found that I am in a clearer state of mind and that I have more control over distractors that have typically interfered with my training.
I have also noticed some very significant increases in my performance during training. The most noticeable gain is in my running. I have noticed a drop in my heart rate at a higher pace and my recovery time has dropped dramatically as well.
Below are some of the show notes with topics I cover in this episode. So have a listen and enjoy. If you have any question or comments please email me and I will respond within a day or two.
Thanks for Listening…
Flying the solo podcast.
Customizing my nutrition with Raw foods to improve my endurance.
Trying to get rid of gels in my nutrition plan.
Training with family and time commitments.
Winter training.
Changing my saddle and bike fitting. (http://www.ttbikefit.com)
Send suggestions to info@triathlonmindtraining.com.
Benefits of custom ear plugs for swimming.
Focusing on my running this season.
Benefits of pursed lip breathiing when running.
Kelownagurls Buckeye Challenge. (http://kelownagurl.blogspot.com)
Future interview with Michael Arnstein.
Today I am posting my review of the Jack LaLanne Power Juicer Express. I have been doing a lot of research on clean eating and in particular I have been looking for habits that mix well into the triathletes life style. Of all that I have found and tried over the past year I am really liking raw foods and juicing. There are some arguments that the downside to juicing is that you do not get the fiber in your juice. This is true however, I use that fiber in other meals like home made muffins, breads and soups.
The benefits of juicing to triathletes are immense and highly beneficial to regenerating muscle, cells and the immune system that are torn down during the intense levels of training that triathletes perform on a regular basis. Since I have been juicing I have found that my energy levels are through the roof! I have virtually eliminated caffeine from my diet and have found that I have been able to increase the intensity of my workouts with out bonking during my training sessions.
I have done a good bit of research on juicers and I have found that the Jack LaLanne Power Juicer series to be the best bang for the buck. So sit back and check out my review on the Jack LaLanne Power Juicer Express Part 1.
Here is a part 2 quick shot video of how I use rollers in my triathlon mind training program.
Here is a part 1 quick shot video of how I use rollers in my triathlon mind training program.
