Posts from — February 2009
Article on the 5 Common Swimming Myths Exposed
I wanted to share this article about swim myths. Â Some I’ve heard before!
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Any group of swimmers at any level is an interesting case study of their preconceptions about the do’s and don’ts of swimming fast.
Denial and justification of specific training methodologies are the most fun to observe and debate. Having swum competitively for 20-some-odd years and coached now for over 15, I have witnessed some interesting concepts.
It was my interest in these debates that led me to get my MS in exercise physiology and apply it to my sport of choice, swimming. It is from my education and my experimentation as a National Team athlete and coach that I share with you a few of my favorite ongoing misconceptions:
1. Don’t eat within two hours of swimming. You will certainly cramp!
Whoever coined this phrase or gave birth to this concept certainly didn’t have my body. There is a significant percentage of swimmers whom I have trained with and have coached that need to eat right up to training time.
Have you ever tried to train on an empty stomach for three hours when you’re only carrying 4 percent body fat? It doesn’t work well. I’m not a huge advocate of jalapeno poppers or nuclear chicken wings prior to training, but I’ve found peanut butter and jelly or energy bars work great.
The sacrifice of tasting anything during warm-up, due to reflux, is counterbalanced with a solid block of energy to help you with prolonged duration at high intensity.
2. I’m not a great swimmer, nor will I ever be. I am a sinker, not a floater.
I love this one! This bit of philosophy tends to be used more as an excuse to not put in the time to adapt to an aquatic environment and learn to work with water, as opposed to punishing it.
Having worked with numerous Masters swimmers and multisport athletes who struggle with this concept, one thought always enters my mind: Relax!
Having swum or coached internationally for over 15 years, I can honestly say that the majority of world-class swimmers could be classified as “sinkers” due to their low body fat percentage. When trying to move through water at high speeds, body fat rarely can be regarded as an asset. Marathon open-water swimmers may have an argument, but the rest of us need to accept the fact that adding an extra layer of insulation won’t assist us in achieving world-class status.
I realize that elephant seals and a few other aquatic mammals seem to excel with their elevated adipose tissue. What mother nature gave them in the form of high fat content was counterbalanced with incomparable hydrodynamics and skin composition. We’re not so lucky.
Sorry about the lack of justification for holiday and weekend feeding frenzies. Let me reassure you that swimming has evolved to the point where the added buoyancy achieved through an increase in body fat is outdone by the unfavorable decrease in a strength-to-weight ratio.
3. Pulling with paddles is the quickest way to become a better puller, thus a better swimmer.
Paddles can be a dangerous tool to the inexperienced or technically challenged swimmer. The increased surface area that they provide has the potential to put undue pressure on parts of the shoulder that are sure to produce overuse injuries.
Proper pulling (with or without paddles) should be initiated with a preload on the latissimus muscles. Swimmers who tend to press straight down as opposed to getting the pulling surface of the paddle to point to the rear will inevitably put additional stress on the rotator cuff and triceps.
For those athletes who are strong and can muscle the additional surface area, speed can be achieved without the optimal muscles or pulling pattern. When the paddles are removed, people without the proper pulling mechanics most likely will swing off the back of the set.
With that in mind, try eliminating the paddles and incorporating a full pulling surface. By that I mean utilizing the surface area from the fingertip to the elbow. The quicker you can use the forearm along with the hand, the sooner you can pull and eventually swim correctly.
Not only do you utilize the appropriate muscles, but your shoulders and triceps will thank you!
4. Lifting weights for distance swimmers will affect their stroke and build too much muscle mass.
The first thing that comes to my mind whenever I hear this argument is the progress of weight programs in basketball and golf. These are two sports where a soft touch and flexibility are at a premium.
Although neither sport is distance-oriented, it is proof that strength training can be specific enough to produce the desired effect, while maintaining the important elements in each motor skill.
Strength-to-weight ratio is a critical concept for swimmers. The ability to maximize strength, while finding the right balance in muscle mass and flexibility, is the battle.
Periodization of strength training within a distance swimming program is the key. The majority of the strength training models that I consider successful use strength training in addition to the normal water workouts.
The early acquisition of additional strength and power can be successfully channeled into a season with proper planning. Early-season high-repetition lifting sessions can be tailored to enhance strength and minimize the addition of any substantial gain in unnecessary muscle mass.
5. Kicking is primarily used to facilitate body rotation in swimming and doesn’t really add much to forward propulsion.
I am guessing this philosophy grew in popularity throughout the stone-age. Although many open-water swimmers and multisport athletes choose to limit the use of legs, it’s about energy conservation, not ability for the legs to help propel.
In my 15-plus years of coaching, I can honestly say that my fastest kickers were my fastest swimmers. Although there may be exceptions to this rule throughout the swimming world, it is obvious that leg power correlates to swimming speed.
The common thread among the previously mentioned misconceptions is education. Trial and error is probably the single greatest teacher.
With the multitude of variables our sport has to offer, a whole lot can be learned by sharing experiences. Sometimes, trial and error is what teaches you what works. There are a host of swimming theorists who don’t really experiment in our medium. In the water is where theory becomes fact. Your body will dictate which theories are applicable to your peak performance.
Eric Hansen is the head men’s and women’s swimming coach for the University of Wisconsin. He has been the men’s head swimming coach for the U.S. National team for several international competitions, including the World Short Course Championships in 2006, the 2003 Pan Am Games and the FINA Short Course World Championships in 2002. He is a former U.S. National Champion and U.S. National team member.
February 27, 2009 No Comments
8-week sprint distance training program registration open
Hi everyone, working on my heartzones training stuff for this year. Registration is now open for the 8-week all women training for the July 26th sprint tri. Go to www.heartzonescoaching.com click on “train with a group” put in your zip code and up will pop the groups in your state. I am in the boroughs and Worcester area. Contact me if you have any questions!
It’s NEVER too late to try that first tri!
February 25, 2009 No Comments
Nancy Clark gets it right
Read this article by Nancy Clark on body image…..WOW, powerful stuff!
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As a sports dietitian, I spend too many hours helping my clients find peace with their bodies. Most of these active people take the outside-in approach. They think if they change their body from the outside by losing undesired body fat or by adding some muscular bulk, they will be happier on the inside. Unfortunately, not true!
No weight will ever be good enough to do the enormous job of creating happiness. This story, told to me by a cyclist, proves that point: “I once weighed 124 pounds and was unhappy with that weight. I started exercising and dieting rigidly. I lost to 99 pounds but I still wasn’t happy. I ended up binge-eating; I gained to 160 pounds, where I was miserable. I sought help from a counselor, stopped eating emotionally, and with time, got my weight back to 124-and I felt happy there! Why couldn’t I have been happy at 124 pounds in the first place? Because happiness has nothing to do with weight…”
Granted, some people do have excess body fat they can appropriately lose to be healthier as a person and lighter as an athlete. They can rightfully feel pleased when they accomplish the goal of attaining an appropriate weight. But other athletes just think they have excess fat to lose; they have distorted body images. A survey of 425 collegiate female athletes reports the women wanted to lose 5 pounds, on average. (1) Another survey of the top women runners in the country found the same results. (2) Even elite athletes wistfully believe they will perform better if they are leaner. Unfortunately, the struggle to attain that “perfect weight” can cost them their health and happiness. Restrictive diets with inadequate protein, iron, zinc, calcium and a myriad of other health-protective nutrients-to say nothing of carbs for fuel-often contribute to injuries and poorer performance.
So what can you do if you are discontent with your body? First of all, you should get your body fat measured to determine if you actually have excess fat to lose. Data can be helpful. (Find a local sports dietitian to measure your body fat via the referral network at SCANdpg.org.) You may discover you have less body fat than expected!
Feeling fat
It’s easy to understand why so many athletes have distorted body images. When you put on skimpy running shorts that expose your “flabby things”, or a bathing suit that shows every bump and bulge, you can very easily “feel fat.” Sound familiar?
One solution to the “I feel fat syndrome” is to remember “fat” is not a feeling. That is, you don’t feel “blond hair” or “freckled.” You also do not feel “fat.” Yes, you may be feeling uncomfortable with your body. But you are really feeling imperfect, inadequate, insecure, anxious-and any number of other feelings that get described as “feeling fat.”
I encourage your to explore those real feelings, and figure out where you got the message that something is wrong with your body. The media is a good start, but it could also be a parent who lovingly said at a tender age “That outfit looks nice, honey, but if only you’d lose a few pounds…” What you hear is “I’m not good enough” and this can create a downward spiral of self-esteem. Weight issues are rarely about weight. They tend to be about feeling inadequate and imperfect.
What to do
So how can a discontent athlete feel better about his or her body? One tactic is to stop comparing yourself to your peers. To compare is to despair. Rather, pretend you live on an island where your body is “good enough” the way it is. (You are unlikely to ever have a “perfect” body, so the second best option is to enjoy a body that is “good enough.”) If you step off your island and start comparing yourself to your peers, please notice: Do you end up being too fat, too slow, too ugly, too dumb? Do you ever let yourself rise to the top and be better than others? Doubtful. You are better off staying on your island, and calling yourself a Gorgeous Goddess or Handsome Hulk. With time and practice, you can change the way you see yourself and come to believe perhaps you are, indeed, good enough the way you are!
Granted, changing the way you feel about your body is a complex process. The following resources can help you in this journey to find peace with your body:
www.nourishingconnections.com (free e-newsletter)
www.findingbalance.com (has videos about resolving weight issues)
www.adiosBarbie.com (offers resources, and insights into the media)
For a plethora of books, visit the online bookshelf at www.gurze.com. Some of my favorites include The Body Image Workbook and The Don’t Diet, Live-It Workbook.
Life is more enjoyable when you can love your body and appreciate it for all it does and stop hating it for what it is not. When the drive for thinness comes with a high price, that price may not be worth the cost.
References:
1. Beals K and M Manore. Disorders of the female athlete triad among collegiate athletes. Int’l J Sport Nutrition and Exercise Metabolism. 2002. 12:281-293
2. Clark N, M Nelson, W Evans. Nutrition educational for elite female runners. Physician and Sports Medicine. 1988. 16:124-135
Nancy Clark, MS, RD, CSSD (Board Certified Specialist in Sports Dietetics) counsels both casual and competitive athletes in her practice at Healthworks, the premier fitness center in Chestnut Hill MA (617-383-6100). Her NEW 2008 Sports Nutrition Guidebook, Food Guide for Marathoners, and Cyclist’s Food Guide are available via www.nancyclarkrd.com.. See alsowww.sportsnutritionworkshop.com
February 15, 2009 No Comments
Finding YOUR healthy weight
I really like this article. It helps us “older” folk set realistic goals about our weight. After all, we are triathletes, look what we have our bodies doing. We are in great shape, don’t let the number on the scale dictate your mood or how you feel about your body.
What’s Your Healthy Weight?
If you’re feeling blue because the old, faded Levi’s in the back of your closet don’t fit over your hips anymore, don’t despair. It’s simply not realistic to judge your body by high-school standards. Heredity, hormones, metabolism, declining muscle mass and a more sedentary lifestyle are a few of the factors that lead us to gain weight over the years and then the struggle to take it off. While you may never slide into those high-school jeans again, you can aspire for your own “healthy” weight. And by healthy, we mean a weight that’s not only attainable, but also maintainable through healthy eating habits and plenty of physical activity.
Why We Gain Weight
Before you can find your healthy weight, it helps to understand why you may have added pounds over the years. Poor eating habits and insufficient exercise are common culprits. But other factors come into play.
Heredity. Genetics may help explain your weight gain. If your parents and siblings tend to gain abdominal weight, for example, then you may struggle with stubborn abdominal fat, too.
Pregnancy. Many women find it difficult to return to their prebaby weight and may become discouraged by their newfound belly fat, which can be difficult to exercise and diet away.
Hormones. Women tend to add body fat in the years leading up to menopause, gaining about one pound a year. And they may continue to gain weight during menopause, possibly because of declining estrogen levels. Menopause-related weight gain isn’t inevitable, but it does require extra effort to avoid. After menopause, most women can maintain their weight on 1,500 to 1,600 calories a day, according to the Mayo Clinic. For men, a gradual decline in testosterone levels contributes to more body fat and less lean muscle mass. And for both sexes, aging brings a decreased metabolic rate; you simply don’t burn calories as efficiently as you once did, so it takes more physical activity to get similar results.
Find That Magic Number
A healthy weight will be different for everybody, says Robin Bowman, RD, bariatric program dietitian for Summa Health System’s Advanced Bariatric Care and Weight Loss Management program, in Akron, Ohio. “If you’re happy with the way your clothes fit, and you’re healthy and able to do the things you like to do–whether it’s exercising or chasing kids–then you’ve probably found the weight that’s right for you,” she says.
One obstacle to finding and staying at your ideal weight is a trap known as “false-hope syndrome,” when you set yourself up for failure by having unrealistic expectations, says Bowman. You may set unattainable goals by wanting to lose too much weight too quickly. Sometimes, failing to achieve those goals may send dieters into a cycle of weight gain and loss. A better approach is to think about your lowest and highest adult weights. Unless you’ve always struggled with overweight, your healthy weight is likely to be the one in the middle of these, and the one you can maintain over a long period of time. For those who have struggled with a weight problem, you probably need the help of your doctor or registered dietitian to help you determine where your weight should be.
Reaching a weight that’s healthy for you may mean increasing your physical activity, adding resistance training to build lean muscle mass, and consuming fewer calories or less fat. A dietitian can help you develop a weight-loss program tailored to your needs. To find a dietitian, visit www.eatright.org, the website of the American Dietetic Association. You may want to hire a personal trainer, who can help you develop a customized exercise program that combines aerobic activity and resistance training. If you’ve never been active or if it has been a long time, check with your doctor to be sure what’s right for you.
February 15, 2009 No Comments
Kicking drills article
Here is an article on Active to give you some swim drills. They should look VERY familiar to you 
Kicking Drills for Better Body Position
Don’t miss Part 1 of this series on swim-stroke efficiency drills.
The following drills not only help develop your kick, but improve your rotation and body position as well.
These drills are easily incorporated into your warm-up and cooldown and should yield good results if done consistently. Remember, if good technique were easy to come by, everyone would have it.
Discipline yourself this season to make these drills a part of your regular swim regimen.
Kick on side: Kick on your side with both arms at your side. Play with head position and see how that affects how your hips ride in the water. (Think “downhill” head pushing down and out and help your hips ride high).
Kick on side with rotation: Same as above, except after a six-beat kick, roll to your other side, initiating the rotation with your hips and core (the shoulders and upper body will follow).
Kick on side, arm out: Lie on your side and kick a length of the pool with the bottom arm extended and the top arm at your side. Concentrate on feeling long.
Kick on side, arm out with rotation: Same as above, except after a six-beat kick take a complete stroke (one-stroke cycle) and roll over to your other side. Lead the rotation with your hips, not your shoulders.
Karen Buxton coaches triathletes, duathletes, cyclists and runners and can be reached at CoachBuxton.com.
February 15, 2009 No Comments
Good swimming article on common freestyle mistakes
Common Freestyle Flaws and How to Fix Them
Even top swimmers can benefit from technique work, so working out stroke inefficiencies is time well spent.Your weakness is your strength! Cliche? Yes, but like many cliches, this maxim contains an element of truth, since every imperfection presents an opportunity for improvement. And when it comes to swimming, ironing out wrinkles in your stroke can yield huge dividends in terms of improved efficiency and lowered splits.What’s more, regardless of your level of proficiency in the water, there is always room for improvement, so even the most talented swimmers can improve by continually tweaking and refining their strokes.
Start by Taking a Breather
Let’s back up. Before we talk about technique, let’s start where most problems begin in the water: breathing. When you’re swimming freestyle, it’s critical to exhale when your face is in the water so you are able to take a full breath when you roll to the side.
However, because they can’t relax in the water, many swimmers hold their breath or only partially exhale, which subsequently prevents them from taking in a complete lungful of air. Invariably, these swimmers need to breathe every stroke and usually go hypoxic after a short swim, not from the effort but merely from lack of oxygen.
Prescription: Always focus on breathing while warming up and cooling down. This is the perfect time to smooth out your breathing and relax in preparation for the technique work and main set to follow.
Another useful exercise is to take five breaths on each side at the edge of the pool. If you are breathing to your left, place your right arm on the wall and rotate to the side, exhaling while your face is in the water and inhaling when you turn to breathe. This is not a physically demanding drill, but it helps to reinforce rhythm and relaxation.
Technique Troubleshooter
As noted, even top swimmers can benefit from technique work, so taking the time to work out inefficiencies in your stroke is time well spent. Here are a few of the most common sources of waterborne frustration for triathletes along with a few suggestions for improvement:
Crossover: When your hand enters the water at the beginning of each stroke, you must ensure it doesn’t cross your body’s imaginary midline running from head to toe. Crossing over puts a tremendous amount of strain on the shoulder joint and makes your body fishtail or swing from side to side, increasing drag.
Prescription: Single-arm and catch-up drills. Exaggerate the width of your entry point. At first it may feel as though you are entering far too wide, but this is simply because relative to where you were entering, it feels wide. Video analysis is usually necessary to monitor progress.
Entering too early: An early hand entry at the start of each stroke almost always causes the swimmer to drive down with his or her arm rather then extend forward. The driving-down motion causes an ineffective straight-arm pull that generates little power.
Prescription: Catch-up, finger-tip drag and single-arm drills.
Short finish: When you are sprinting, a shortened finish, which boosts stroke rate, is advantageous; however, for most distance swimmers, full or almost full extension at the end of the pull phase is much more efficient.
Prescription: Catch-up drill with thumb scrape on your leg to ensure you are completing the end of each stroke.
Dropping the elbow: Oftentimes, swimmers drop their elbows after their hands enter the water at the start of each stroke (instead, the elbow should remain high while the fingertips point down — think of reaching over a barrel on its side). This freestyle no-no robs swimmers of speed more than any other flaw. A similar flaw with the same prescription is pulling with a straight arm. In both cases, most of the resultant force vectors are directed down.
Prescription: Fist and single-arm drill. Also, visualize pulling over a barrel with each stroke.
No long-axis rotation: This is also described as flat swimming, where the swimmer doesn’t rotate from side to side. This flaw shortens the pull, reduces the length of the stroke and increases drag.
Prescription: Kick on side drill and catch-up drill.
Slapping and overextending entry: This is usually caused when a swimmer is working to lengthen his or her stroke; however, a long stroke must be generated by extending underwater and rolling onto the side. Otherwise, overextending on the entry can push a swimmer’s body down in the water and lead to a straight-arm pull.
Prescription: Catch-up, finger-tip drag and single-arm drills.
When working on the above drills, take the time to do them properly and concentrate on the skills you are developing. With practice, your stroke will respond and you can enjoy increased efficiency and faster splits in the water.
Coach Steve Tarpinian is the creator of the new Swimpower DVD and author of Swimming for Triathlons. He is also a keynote speaker on swimming and triathlons worldwide. For more information, please visit www.swimpower.com.
February 15, 2009 No Comments