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Triathlon swim (Read 362 times)
XCRunner21
posted: 6/4/2008 at 1:56 AM
I am doing my first triathlon this summer (July 5th) and I am a pretty competive guy.
I want to win my age group, I am 17 so I think it is like 1-18 and last year there was
only 5 guys in the age group so I think I have a pretty good chance.
But my question is how many times do you guys think I should train for the swim part.
It is .3 mile so not too long but I have never done endurance swimming before.
Ideas?
Goals:
3 mile- break 16:00
2 mile- break 10:00
1 mile- break 4:45
Run my first Triathlon- done
Racon2r
posted: 6/4/2008 at 2:24 AM
You need to train for it as much as possible. I have done (1) triathlon on my own, and wasted so much time/energy that I was the second-to-last out of the water, and I had a great deal of difficulty putting my socks on. You need to have good form, so practice as much as you can before then and now!
protoplasm72
72 of 100 pushups
 posted: 6/4/2008 at 2:47 AM
modified: 6/4/2008 at 2:48 AM
Get in the pool and see how fast you can swim that distance then compare your time to last years results. If this is an open water swim add a few minutes to your pool time. Most pools are 25 yards so that would be around 21-22 laps. Even if you are in great running shape you'll probably have trouble going 3-4 laps non-stop since you've never swam for distance before. If you're competitive I'd think you'd want to hit the pool at least 3 times a week from now until your race.
Son, when you participate in sporting events, it's not whether you win or lose; it's how drunk you get. -- Homer Simpson
andytrihard
TRI-HARD
 posted: 6/4/2008 at 12:47 PM
Absolutly train as much as you can for the swim. It's a whole different kind of aerobic workout than the bike or run. A good time for the swim competitively speaking is around 8-9 minutes. I came in at 11:40ish, and struggled the whole way due to backing off on my swim training. Also keep in mind the race is not won in the swim. You can certainly make up time in the bike and run portions as well as in transitions. If you can get some training in where the race will be to acclimate to water conditions ,temps, and such. Are you using a wetsuit? Last of my .02 would be to relax as much as possible during the swim. Good luck!
Gotta TRI
XCRunner21
posted: 6/4/2008 at 1:47 PM
No, right now I am not using a wetsuit. Do you think I should? I did get a pair of tri shorts that I will be wearing and I was going to wear no shirt. When I swim, do you think I should use my legs that much because I would rather save them for the bike and run.
Goals:
3 mile- break 16:00
2 mile- break 10:00
1 mile- break 4:45
Run my first Triathlon- done
joe_h
posted: 6/4/2008 at 1:52 PM
teh wetsuit it depends on how much time you save VS. the time lost in transition. as for going shirtless how cold is it going to be ? it's a b!tch to put a dry shirt on a wet body in a hurry but you've got a long bike and run and freezing sucks. if possible save your legs for the bike and run - if youi got time take a look at the book total immersion by terry laughlin. and if you haven't done it yet try a BRICK workout - a bike ride followed immediately by a run - sounds easy but it isn't. good luck and have fun
Rule #1 for training and racing - If momma ain't happy nobody is happy http://www.athletefocus.com/athlete/Joeh
runswithdogs
running buddies
 posted: 6/4/2008 at 5:43 PM
I've only done one little sprint triathlon, so I'm no expert, but I found swimming in open water very very different from doing laps in a pool, so I'd recommend making sure you've done some open water trials before your event. At least when biking or running you get to breathe whenever you want to. I also had a incredibly long transition time trying to get socks on after swimming - try that a few times, too.
2008 Goals
1. Don't get injured
2. Run for at least 1 hr at least 3X/week
3. Keep running in the winter
slosh252
posted: 6/4/2008 at 6:17 PM
Quote from XCRunner21 on 6/4/2008 at 1:47 PM:
No, right now I am not using a wetsuit. Do you think I should? I did get a pair of tri shorts that I will be wearing and I was going to wear no shirt. When I swim, do you think I should use my legs that much because I would rather save them for the bike and run.


I have only done 1 TRI so my experience is more of what not to do. I practiced swimming a good bit in a pool, but the TRI was ocean swimming....big difference. I swallowed a ton of water. I didn't use a wetsuit, hence I would recommend it. Most others had them and they increase your buoancy. Definitely don't focus on saving your legs for the run....that would be like doing a run without swinging your arms. Concentrate on practicing smooth and relaxed swimming and your breathing. Even if you aren't swimming in the ocean, the other swimmers generate a lot of chop, so you need to figure out how to avoid swallowing the gallon or so of water that I swallowed.

You can make up time lost during the swim as long as you don't come out of the water completely exhausted. Again, back to relaxed swimming and breathing.

I got the Total Immersion CD AFTER my TRI. I would recommend it for anyone doing TRIs who isn't already a good swimmer. It helped me improve my form and ability to swim without getting tired. After all that time practicing, I realized that swimming sucks and that runners RUN. Haven't swam since.

Good Luck!
beef
posted: 6/4/2008 at 9:38 PM
I've been toying with the idea of doing a couple tri's, and swimming is also my weakest event. I've been looking at this site for advice http://www.cruciblefitness.com/etips/swimming-drills.htm
XCRunner21
posted: 6/4/2008 at 9:53 PM
Thanks for the website, Beef. I took a look at it and I liked what I saw. I am going to start training this week for the swimming part, hopefully that will be enough time (4~5 weeks). Thank you for all the advice.
Goals:
3 mile- break 16:00
2 mile- break 10:00
1 mile- break 4:45
Run my first Triathlon- done
T1dawk
Running Addict
 posted: 6/5/2008 at 1:04 AM
I did my first Tri's last summer and started out as a pretty weak swimmer. By the time my first tri came around I was a middle of the pack swimmer. By the time I did my last one of the summer I was near the front of the pack in swimming. The only thing I can say about how to get better is try to get someone to film you doing laps in a pool. Read up on some different swim teqniques(lookup total immersion that works for some*not myself*), and go to slowtwitch.com for a wealth of info on triathlons. The best advice I can give is to just swim A LOT because if you use bad form but get endurance for it you will move forward consistently, but using good form and getting worn out you'll just bog down. I personally think that swimming with good form will wear you out faster than poor form because you get so much more pull as you pass through the water and wear out your shoulders.
Tris are the most fun to train for in my opinion. I am a teacher and when summer vacation comes I tri to swim 4-5 times a week, bike as much as possible and then run. So far this summer my biking has taken a hit due to my doing a marathon in the spring instead of biking a ton for some spring centuries.
Upcoming Races:
StumpJump 50K trail race: October 2008 6:30:00
Mercedes Marathon: Feb 2009
Boston: April 20, 2009
beef
posted: 6/5/2008 at 1:29 AM
I think there might be something to your theory about proper swimming being more tiring--I've been working on my technique and I am frequently finding myself ready to be done after 30/45 minutes now, rather than 45/60 when I both wasn't in as good of shape and didn't have the technique I do now.
MandyS
posted: 6/5/2008 at 9:21 AM
a few thoughts for a first tri:

if its an ocean swim use a wetsuit. practice getting out of it. its easiest to take off in the first few seconds after leaving the water while there is still water between the wetsuit and you.

take the swim reasonably easy if you aren't a strong swimmer. the difference will be minimal and will make a huge difference to your transition and bike times.

practice swim to bike transition to make sure you know where everything is and don't forget anything. you can save a lot of time here. getting out of an ocean swim can be very disorientating.

putting talcum powder in your socks makes them easier to put on.

most (all?) tris require you to wear a shirt to bike and run.

on the day before the start walk from the swim exit to where you have racked your bike. its easy to lose your bike in transition when there are lots of others there. normally you have a towel beside your bike with all your stuff on. use a very bright one - it will help you find your spot.

running after cycling hard feels very odd. practice it a bit beforehand to get used to the feeling.

enjoy it! but beware - tris are very addictive! Smile have fun - i hope you have a good race
2008 targets: 5k - 21mins (22.29 21.55), 10k - 45mins (49.38 48.12 47.19), HM - 1hr45 (1.50.08 1.44.10 1.40.41), M - 4 hours (3.46.41)
"It is not the mountain we conquer, but ourselves" - Sir Edmund Hillary
Dakota RR
posted: 6/5/2008 at 7:50 PM
Quote from XCRunner21 on 6/4/2008 at 1:56 AM:
I am doing my first triathlon this summer (July 5th) and I am a pretty competive guy.
I want to win my age group, I am 17 so I think it is like 1-18 and last year there was
only 5 guys in the age group so I think I have a pretty good chance.
But my question is how many times do you guys think I should train for the swim part.
It is .3 mile so not too long but I have never done endurance swimming before.
Ideas?


Ok, the question is: how much do you need to swim in order to win your age group? We have no idea, since there are so many variables involved. It's true you can't win a triathlon in the swim, but you can certainly lose the race in the swim!

Here's what you need to do: go to the pool and swim 500 yards as fast as you can. If it takes 10 minutes, you will be playing catchup on the bike and run. 8 minutes will put you in a decent position, and 6 minutes should put you near the front of the pack.

2009 Goals
Sub-18 5k
Sub-38 10k
Sub-60 15k
Sub-3 Marathon
Marcus L S
Monkey Scratch
 posted: 6/5/2008 at 9:13 PM
I wouldn't wear a wetsuit for a swim that short. Waste of transition time.

I recommend you swim at least 2 days a week. Workout totals shouldn't need to be more than like 1000 yards or so at most.

First make sure you can do the distance. Then work on doing it faster. But be realistic. You only have one month to prepare.

I got in the pool one month before my first tri and that had a 1500m swim. I had no endurance swimming experience and couldn't swim more than 25 yards on my first day because I didn't know how to breath.

I survived that first one and then did a 1/2 IM 6 days later.

You can do it. If you get hooked on tris you will have plenty of time to work on swimming. It's all technique too.
all you touch and all you see, is all your life will ever be

Obesity is a disease. Yes, a disease where nothing tastes bad...except salads.
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