Ch-Ch-Ch-Ch Changes

I know, I know, starting off a blog post with a reference to a David Bowie song is kind of lame because using a lyric from well know songs was a trick I used to begin one of my many college essays for British Literature or for Crime and Punishment in U.S. History when I couldn’t think of anything better to write for the first sentence of my introductory paragraph. It was a place holder of sorts to allow my brain to begin the writing process. I always intended to go back and change the opening lines of those many essays so many years ago, but I never did.

In this case, the title is appropriate and requires no editing. Change can be tricky even if you’re like me and are used to the uncertainty that comes with it. Because with change, there is a choice: the choice to maintain the status quo and stay comfortable with what is known, or there’s the other option of the unknown that could bring total failure with lessons learned or prove more beneficial while falling flat a few times. One thing is certain when making these choices: if the choice is to not change, then nothing will change.

I like change. When given the option, I do it.

These past few weeks have brought about many changes. The first of which is the overhaul of my website, aided by my awesome friend, Emma, who moved the whole thing from WordPress hosting to Go Daddy in a matter of days. Google threw up some road blocks, which took a few days to correct, a few hours or more on Google support, causing the site to go down and having me wonder if I should have just kept everything as it was. But, like I said: change is good. The site is now fully functional and better.

The second huge change was switching software platforms for my athletes, which made me feel as if I was pulling the rug out from under them during the switch combined with race cancellations, even though switching platforms was only a brief blip for many of them and more of an adjustment for me. Instead of using Training Peaks for athletes’ plans, I’m using TriDot, and I couldn’t be more pleased with the change. TriDot uses predictive analytics to pave the road ahead for my athletes so that the plan is totally optimized for each one of them. It’s the only program out there that uses artificial intelligence to tweak an athlete’s plan based on their performance from one workout to another. As a coach, I can still make changes and monitor the plan to best suit my athlete’s needs, certainly making it the right choice for the best gains for my athletes come race day.

Because of the switch to TriDot, I have more opportunities to actually coach my athletes one-on-one, follow up with all of them more often, do more frequent swim form analyses, more bike-handling skills sessions on hills and flats and roads, and more time to plan for race day with a more detailed nutrition plan and pacing strategy. Basically, I can do more of everything and offer more services to my athletes. And, that makes for one happy coach. If you would like me to coach you for your next triathlon, send me a message, and I’ll get you all set up.

Ch-ch-ch-ch changes may sputter about at first, but change is worth it. Face the strange (yes, I went there, quoting more lyrics from that song). So jump off that dock and into the murky depths and swim because you can, even if you can’t see anything ahead or below you, and seaweed wraps around your goggles, invisible jellyfish bubble up from the depths, popping off your fingertips, and the deep water swells toss your stomach to and fro. Because when you come out of that water, you’ll know what you are capable of.

Training in the Time of Corona

Gabriel Garcia Marquez is one of my favorite authors, and if you haven’t read “Love in the Time of Cholera”, you should. This is where I borrowed my blog post title from. Many athletes have a lifetime love affair with the sport in much the same way Florentino loves Fermina in the novel, so here goes.

Athletes without access to a pool will while away their time with dry land and strength exercises before returning to their love of the pool and open water. So, be patient, and while you wait for the pools to reopen, here is a dry land workout you can do:

Warm up for 5 min on the bike, walk, or run briefly and then:

10x double arm freestyle pull
5x single arm right
5x single arm left
REPEAT

Dead bug
https://youtu.be/I5xbsA71v1A
3-5 min plank–rotate between all of the plank exercises

10x Chest Fly
10x Reverse Fly
REPEAT

Bridge
Monster Walk

10x double arm freestyle pull
5x single arm right
5x single arm left
REPEAT

Don’t worry, pools will reopen, and you will get stronger in the interim. For the bike, most of us can still ride outside. Use this time to explore new routes in your neighborhood, practice on hills, and ride with your family, if possible. The other great thing about the bike is indoor training if you have a bike trainer and a subscription to Zwift, Trainer Road, etc. You can decrease your time and focus on intensity, which will make you even faster when you do get back to riding outside. Also, you can virtually ride with friends on Zwift and other platforms to help stop the spread of the virus. Ride on!

Last of all, for the run, embrace running solo and without music. If you’re in an area where you do not have to shelter in place, go it alone and easy to maintain your aerobic base. Conversely, you can also take your workout to the track or treadmill to increase your speed and strength.

Here’s one of my favorite run workouts for the treadmill from my running journal from Runner’s World. The treadmill keeps you honest and your pace steady, so use it if you have one and are stuck inside (this workout can also be done outside):

3, 2, 1 Repeat Workout

Warm up for 10 min at zone 1 pace

Run 3 min at 30s faster than 5K race pace with 3 min recovery

Run 2 min at 1 min faster than 5K race pace with 2 min recovery

Run 1 min FAST with 1 min recovery.

Repeat 2-3x

Cool down for 10 min at an easy pace.

There you go! Stay true to the sport, but please rest and recover, check in with friends, family, and your neighbors, find time to read non-triathlon related books, catch up on home improvement projects, and sleep in! We got this! Practice social distancing and take care of yourself and others.

Almost 2019

Darkness arrives unannounced just as I begin to make dinner. I didn’t ask darkness to come over or darkness’ friend, freezing cold weather, but they sat down at the table anyway so I set extra places because what could I do? Shortly after dinner I fall asleep on the sofa under a blanket because it seems like it’s been midnight since six o’clock this evening even though I know it’s not, yet I don’t want to go to bed before 7pm or do the strength workout I had planned. And, on top of all of this, my 5am morning swim seems to have happened yesterday because it seems so long ago.

All motivation disappears after dinner under that blanket. I want to eat mac and cheese and chocolate chip cookies all day with a mocha to drink.

If many of you are feeling like this, please give yourself a break and peek out from under your blanket, especially as New Year’s approaches with resolutions that seem to negate all the things you’ve done in 2018 in the hopes that you will be a better you in 2019. Remember, you are perfect as you are right now. Always. Even if you are like me on the sofa and not at the gym right now.

In fact, if you’re going to make any resolutions, I suggest changing the way you talk to yourself during training:

Instead of: I’m trying to survive the swim and not drown.

Say: I am learning how to swim more efficiently.

Instead of: I am terrified of riding my bike.

Say: I am practicing my bike handling skills often. 

Instead of: I’m a slow runner. (one of my own that my coach told me to never say)

Say: I am working to improve my speed in running.

Besides changing the way you talk to yourself, start planning out your race year with family and work in mind. I cut way back on what I normally do because I’ve been feeling burnt out lately. I decided that this year is the year that I will do at least one distance swim of 2.8 miles (maybe a 5K swim), improve my times in the sprint and Olympic distance triathlon, and maybe do a 70.3 near the end of the season with the goal of a possible PR. The swim is my big goal, and if I don’t PR in the other distances, I’m OK with that. I train for one thing at a time. I’m committed to three races, but I might do five events, and I chose local races to save on travel costs (2018 was an expensive year with the Ironman, hotels, and travel).

*1. Fort Ritchie Swim Fest-2.8 mile swim or 4500 meters in a lake, May 2019, splitting an Air B and B with my BFF from high school who’s also swimming!

*2. Philly Women’s Tri-sprint distance, July 2019–near me, no hotel needed.

3. Tri AC-Olympic distance, August 2019??? I might do this with my swimming friend…

*4. Waterman’s Triathlon Festival 70.3, September 2019, staying at my triathlon friend’s house three hours away.

5. Richmond Marathon–not a definite…yet., November 2019–Phil and I LOVE this marathon and have run it three times.

All of this takes into account time to visit family and friends, our family’s work schedule, my daughter’s camps, and family time at home.

If you’re short on funds, organize a fun swim, bike, or run with your friends with a plan to meet at a restaurant so that it has the same feeling as a race without the cost or travel. Plan within your budget and look for off-brand races, choose one big goal, and change the way you talk to yourself. Now, when darkness comes over for dinner, you’ll be focused on where you are now and looking to the light of summer. You will see improvement. No resolutions necessary.

Post Ironman Blues

I’ve eaten too much leftover Halloween candy. Bia hasn’t moved from where I left her after the race, front tire askew against the basement wall. I dust off my bikes every now and then and spin the pedals, but they haven’t moved more than that. I feel like I’ve abandoned Ikaika and Bia. I struggle to go on a run because I’m sick and tired of feeling slow with faster runners passing me as they huff and puff up the hills on the trail. That’s when the “I don’t care” attitude sets in, and I pretend I wan’t passed.

Swimming and strength training have been my salvation at least, but I haven’t done much else. I love the water and hearing nothing but bubbles as I fly in between the lane lines. 

I haven’t signed up for any races next year as I’m staring at the winter wonderland outside my house while I type this, hot cocoa in hand after eating more than my fair share of the kid’s chocolate stash. I just don’t want to train for anything after being so focused the last two years on the half in 2017 and then the full Ironman in 2018. I’m done. Or D-U-N done because I’m too lazy to spell.

Post-race blues are real. And if you experience this, it’s totally normal. If you don’t, then you’re a freak of nature or something. So, to deal with these post-race blues, I plan to do the following: 

  1. Plan out my race schedule with family stuff in mind for next year. I’ll sign up in a few weeks to make it all official. 
  2. Be thankful that I can race and focus on strength training and doing what I love the most: swimming. 
  3. Take care of myself first. I already went to the doctor for an ongoing ear infection and saw a podiatrist about my foot issues. Rest and recover. 
  4. Enjoy the ability to bag a workout or put everything down to do something revolutionary like read a book while sipping cocoa, finish my painting, or finish revising my book for publication. 
  5. Give presents to others–this makes me really happy. 
I like brown paper packages and surprises. Keep checking back for freebies! 

Ironman Maryland

While running the marathon of the Ironman, two runners asked me why I was doing this. I can’t remember if I asked them why they too were completing an Ironman or not because that would have been polite (and I was beyond polite at the time).  My memory is foggy at best through the delirium I experienced on the run, but I remember replying to each one of them: “I just don’t know; I should have that answer in a week.” So, if you’re looking for an inspirational blog post about my revelations before, during, and after Ironman Maryland: this is not that kind of post.

And, It’s been a week.

Well, more than that, and I still don’t have an answer to that question. But I do know that I would like to do another. Maybe I’m just out to punish my body– to escape responsibilities in exchange for training– to wake up at 4am to train — to ride for hours on end on Saturdays– to swim endless laps in the pool staring at the black line (actually, I like this part)– or swimming loops around swim buoys in a lake for hours, flicking seaweed away– to run on exhausted legs every. single. day. where every run is absolutely a punishment and all of your running friends leave you behind— or worse– to ride for over five hours on a trainer.

Not all training is grueling. I’ve met some Ironmen who have trained with me on the bike or run, and I adore the masters swim team I train with three times a week, and I’ve met the BEST people while preparing for the Ironman.

In any case, here’s my Ironman story. It’s not pretty, but neither is the Ironman.

Four hours from Chattanooga, Lacey sends me a text: “The swim is cancelled; I’m so pissed.” She was checking in on Thursday for Sunday’s race while I was in the car en route. My heart sank. I was devastated: a year’s worth of training and now the swim is cancelled? How can I call myself an Ironman (silly, I know) if I don’t do the swim? The swim is my best sport of the three. With the new staggered time trial bike start for Chattanooga, I wasn’t sure if I would make the bike cutoff, or if I would get pulled from the course at some point. I vented my frustration on Facebook and to my friend, Catrina, racing in Maryland. Lacey received many of these texts too. Catrina sent a message saying that the race director for Ironman Maryland is doing walk-up registrations on Friday from 10am-1pm and that I should consider changing course and race Ironman Maryland instead. There were 30 slots available.

For many of you who do Ironmans, a walk-up registration the day prior to the race is almost unheard of. Phil and I deliberated in the car for over an hour while parked at a gas station four hours from Chattanooga. I texted family and friends and talked to Cathy for awhile. We decided to take the chance and drive to Maryland. It was five o’clock on Thursday, and we pulled into Cambridge, MD by midnight.

The next day, Phil and Sophia slept in while I drove to the transition area for Ironman Maryland. I arrived by 8am and started asking around about the walk-up registration. One volunteer didn’t think they were doing that–it couldn’t be! I was still determined and hung around, watching athletes practice their swim in the Choptank River. I spoke to anyone who would listen and felt like a total outsider. I didn’t belong here. What was I thinking? Did I throw away Chattanooga for nothing?

I headed to the bike in/out for transition when I noticed more activity. An athlete there spoke to me and mentioned that the race director, Gerry, was the guy in the pick up truck right next to me. He knocked on the window, and Gerry eased my concerns when he said that they are doing walk up registrations at 10am where they were setting up tents. Finally! I hugged Gerry too! I was able to sign up, got my green Ironman band, and then proceeded to panic since I had to race on Saturday instead of Sunday. I had to get all of my gear ready and dropped off by tomorrow. Back to the hotel!

Race day came before I knew it. Phil drove me to transition while Sophia stayed with his parents (they were kind enough to head to MD to watch the race after being so close to Chattanooga). I handed my gear and special needs bags to the volunteers and carried my swim bag to the swim start where I still needed to get a timing chip, or this whole thing would really be for nothing. While waiting for volunteers, I forced myself to eat something more, but ended up dry heaving in a trash can near the swim start. I found Catrina and Dylan and calmed down chatting with them and getting my wetsuit on. Soon, Catrina and I lined up for the swim ready to go.

In the corral, I talked to experienced Ironmen and calmed down again. I was ready and still had to pee, which I couldn’t possibly do in my wetsuit. All of that vanished in the rolling swim start–I got my head wet, adjusted my goggles, and swam for the buoys, one at a time. Waves lifted me up and down as I swam forward. My wetsuit felt tight around my neck despite cutting it lower. I flipped over on my back three times before the first turn buoy 500 meters away just to breathe. I thought about quitting and searched for a kayaker. The waves were choppy enough that sighting was difficult, but I told myself I am a good swimmer, I won’t drown, and I have a wave of people who support me coming along for this race. I closed my eyes and pictured all of them following me like geese in formation. I am not alone. I held this image throughout the swim for all 2.4 miles. Whenever I hit sea nettles with my hands that bubbled up from the deep, I pictured my friends and family with me. As I prepared to exit the swim, my calves seized up, and I wan’t sure if I would be able to stand let alone ride my bike. I flexed my feet to stretch out before getting out of the water, which seemed to help.

In the changing tent, a volunteer helped me with my cycling gear while I drank a protein shake, swallowed a salt stick capsule, and ate some gummies. I found a port-o-potty on the way to my bike. Phil found me and cheered me on while I ran with my bike to bike out.

The bike course was fast, flat, and windy. So many cyclists passed me in the beginning, but I stuck to my plan and held my pace and heart rate to prevent burning out later in the race: I ate every forty-five minutes, drank a bottle of Tailwind every hour, and stopped to pee. Around mile 50, I knew I was going to have GI issues, so I stopped again, ate a banana every time my fingers tingled–that happened three times on the ride. Overall, I thought I was going to be OK for the run. By mile 70, I could no longer sit on my saddle and adjusted my position every few minutes. I sang songs out loud to myself and passing cyclists. Wind pushed me around when I was in aero, but I tried to enjoy all of it–even the last 42 miles of wind, wind, and more wind. I smiled for the sports photographer, watched a blue heron land, and traced the ripples on the water as I rode by. I wanted to be here, and I’m lucky to be here.

As I entered transition to prepare for the run, I saw my support crew, which made me feel really happy. I started the run strong with the intent to walk as needed. My stomach was still uneasy, but I ate some pretzels and drank some Gatorade Endurance upon leaving transition. I felt good. Bring on the 26.2 miles!

The first 8 miles went well, then GI issues were back in full force. I went through cycles of feeling hungry, dizzy, and dry heaving, to full for a few minutes, followed by severe stomach cramping that stopped me in my tracks. By mile 16, I could no longer run because of my stomach. All I could eat was chicken broth, pretzels, and water. The aid station made me want to vomit with its cookies, gels, bars, and Gatorade. Just give me chicken broth, please.

The cycle of nausea, temporary relief, and stomach cramps stayed with me for the rest of the marathon. I saw Catrina and Dan twice on the run through some of the most desolate sections of the course–seeing them gave me the motivation to keep going. I tried to speed walk, did calculations in my head to see if I would make the cut offs, felt utterly alone in the darkness when the crowds went home, and when my friends were ahead of me. If I passed out, who would find me? Should I go to medical? All would be lost if I did that, so I continued anyway. At the last turn around, the bright lights made me dizzy, so I looked at the blood orange moon instead. I heard Mike Reilly calling out names of athletes who finished, and I desperately wanted to get to that red carpet.

I passed the last cut off, so I could walk if I needed to. This was such a relief. I heard a song that reminded me of Sophia’s friend, Hope, who beat cancer, and began crying as I ran to the last turn around. How many people are able to do this? How many people have the financial means to do so? How many people have the luxury to train and the family support behind them? I walked faster and maybe even ran. I don’t remember.

After the last turn around, I started to see people behind me, which made me feel like I wasn’t alone. Thank goodness. At the last aid station, I ate an orange, possibly the best orange I’ve ever tasted and kept speed walking. When I hit that red carpet, “Stayin’ Alive” was blasting from the speakers, I sang, I danced, I shook Mike Reilly’s hand, and I became an Ironman.

To answer that question about why I was doing all of this, it’s because the challenge is there, and I can.

Thank you to my coach, Mary Kelley, without whom none of this would have been possible. She make schedule changes, told me when to take a break, and pushed me when I needed it. Thank you to Phil and Sophia for putting up with all of my training days, cleaning the house, cooking dinner while I napped, and for being supportive even when I was hangry, which was all the time. Thank you to my family who had to work around my training while I visited and watched Sophia on the long rides–I took my bike everywhere I traveled this past summer. Thank you to Jan and Clint for driving to Maryland to watch me race and to Aunt Nancy for making so many phone calls to secure lodging in Cambridge. Thank you to Friends Central Masters Swim Team, coached by Kerry, for making me faster and for the friendships there. Thank you to all of the Ironmen I know: Cathy, who got me into this sport in the first place, Dan, Mary, Mary, Lacey, Amajit, Lou, Catrina, Dylan, Bill, Sue, Steele, and John. For being .01% of the world’s population who have completed an Ironman, I know a lot of you! Thank you to all of my running friends near and far: Kim, Marianne, Caroline, Gene, Mira (my running twin), Jen, Megan, Hua, Kelly, and the running pups: Moose, Marla, and Packer! Thank you to my friends all over the place who never doubted that I could do it–Becky, Vince, Angela, and Amanda. I’m sure I missed someone, so thank you everyone!

Searching for the Light

IMG_6253

While wandering through the darkness, trying to find the light, my toes catch the side of the dresser; the bed stabs my knee. All I want to do is find that light switch to see everything in the room clearly, find my phone, and set my alarm for morning. But that switch is not where I thought it was on the wall, so I sit down in the middle of the room that is so dark I can’t see my hand in front of my face. I see nothing.

This is where I am in training for my Ironman in September–trapped in the darkest room during the time of year with the most light. Ironic. I am sitting on the floor with my eyes closed waiting. Waiting and recovering from the deep fatigue that has set in as evident by too high of heart rates on charts in Training Peaks–all of the analysis and science pointing to the same conclusion. Waiting to make a move and hop back on the bike or to go for another run. I can’t do any of that now, until I find the light. I’ve been jabbed and hit too many times by all of the obstacles around me. So now, I wait and visualize what the room looks like before coming out of the dark.

I’ll get out of the darkness, eventually–out maneuver the what ifs and possibilities of a DNF.  I am better than that and can already go the distance necessary. I know that. I can swim 2.5 miles easily (.1 miles longer than the Ironman), and I can run a marathon on tired legs–I’ve done that five times. When I ran Chicago three weeks out from the half Ironman, I wanted to quit at the 5K. I didn’t and kept going. I’ve been on my bike for almost five hours, so what’s a few more?

I know what I am capable of. So right now, I’ll rest and recover. I’ll enjoy the midsummer free time to garden, to read, to paint, and to do all the things I was too tired to do a week ago. Because in the darkness, I can see the layout, and I’ll follow the plan.

Between Training and Jet Lag

luggage

As you might already know, I just returned from a week long trip to London with my family. Because of Daylight Savings Time, England is only four hours ahead of Eastern Standard Time. That doesn’t sound like a lot and should make for an easy adjustment to the new time zone: all you have to do is try to sleep a little on the red eye flight, and then do your best to stay up until about eight o’clock the next day thereby giving you a full day awake so you can sleep the next night. Presto! You’ve adjusted to the time change.

Well, none of that happened. We had over two hours of really terrible turbulence that shook me awake whenever I tried to sleep, so I stayed awake on the plane for the entire flight until ten minutes before landing. Yes, the landing gear touching the ground woke me up with a snort. I stumbled around the train stations to our flat and promptly went to bed for three hours, starting at 8am. That was not my intent, but I simply couldn’t function without some sleep.

I did pack one pair of running clothes and wore my running shoes in the hopes that I would go for a run around Battersea Park, but that didn’t happen. For the entire week we were there, I couldn’t fall asleep before 2am and wanted to sleep until noon (although I begrudgingly woke up at 8am with my alarm).

So, if you are planning a race abroad or in a different time zone, plan to arrive to the location early, preferably a week prior to the event to allow your body time to adjust. I know I didn’t feel like getting up and going for a training run until the Friday we were leaving. And, if you can’t arrive that early, give yourself a break. Same goes for any training while traveling. If you are simply too tired, rest. A much needed break from your workouts may be in order. The same rules apply upon your return home: sleep and rest.

Tri it Forward

TriSwim

The 2018 Triathlon Race Season is almost here! If you have friends who are interested in the sport of triathlon, or if you are new to the sport yourself, click on the link at the bottom of this post and tri it forward!

And, if you’re like me, you like free stuff. Who doesn’t? To get two free weeks of triathlon training, message, email, or call me at 610-241-4164 to get started. You have to be brand new to the sport of triathlon or have competed in a few races at the sprint distance and want to improve.


Tri It Forward

 

Training with Heart Rate Zones

 

watch2
Training with heart rate zones may seem overwhelming at first, but once you understand your zones, you can properly train for any endurance sport. Get out your calculators or put on your thinking caps for the rest of this blog post. Let’s do some math!

 

First of all, find your resting heart rate. Without a heart rate monitor, you’ll need to take your HR (heart rate) before you get out of bed every morning for seven days. Take your heart rate for a full minute in the carotid artery. At the end of the week, find the average out of seven days. Mine is 59 bpm (beats per minute).
Secondly, to find your max heart rate without a VO2 max test, which you can do if you choose: run a hard workout such as 6×800 repeats on the track with 2 minutes rest in between while you wear a HR monitor. Look for the max HR after uploading your workout. Mine is 185 bpm and may spike higher, which is different than the standard 220-your age.
Third, calculate your HR reserve. Here’s the formula:
Max HR – Resting HR = HR Reserve
For example, mine is 185-59= 126 bpm for Heart Rate Reserve.
You can base your training on heart rate reserve or a percentage of your max HR.
                                                      Max HR %                         HR Reserve %
VO2 Max (Zone 5)                          93-95                                91-94
Lactate Threshold (Zone 4)         82-91                                77-88
Marathon Pace (Zone 3)               79-88                                73-84
Long Run (High Zone 2)               74-84                                65-78
General Aerobic (Zone 2)             70-81                                62-75

Recovery (Zone 1)                          <76                                    <70

To calculate HR Reserve:
(HR Reserve x percent from table) + Resting HR = HR Reserve for zone
Example from my numbers:
(126 x .77) + 59 = 156     156 bpm (for the lower range of zone 4)
You would do the calculations for the whole range, so here it is for the higher end of zone 4:
(126 x .88) + 59 = 179
So, my range for zone 4 HR Reserve training would be 156-179 bpm. I usually train by percent of max HR, so that is just taking a percent of your max for the ranges. Therefore, for my lactate threshold of zone 4, I would be in this range: 157-168 bpm. Please note that these calculations are for running.
For cycling, everything is about 8 bpm lower in all of the ranges. To set it up manually on Garmin from Garmin Connect–first login and then click on your device:
1. Go to your device
2. Device settings
3. User Settings
From here, you can add HR zones that are customized for you. You’ll have three choices: Percent of max HR, HR Reserve, or Percent of Lactate Threshold. Garmin calculates it automatically, or you can manually change it around based on your Rate of Perceived Exertion (RPE). I originally had Garmin calculate the percent of HR Reserve, and then adjusted it manually a little higher because zone 2 felt too easy.
Here are a few things you should know when using heart rate to train: heart rate is useless if you are doing short sprints on the track or on the bike. It takes too long for your heart to recognize that it needs to work harder, which is why you see a spike in the recovery phase of really hard and short efforts. Go by rate of perceived exertion or by time for really, really short distances.
I also want to mention that for swimming, your heart rate zones will also be different, which is why I use rate of perceived exertion for swimming as well as timed intervals and train all of my athletes as long distance swimmers, but that’s another blog post. Not to mention that looking at your watch on the swim, if you can actually see it, messes up your swimming form, which doesn’t make this coach happy. If you wear a HR strap during the swim, analyze your heart rate later on and write down notes about how you felt on the swim for comparison.
Remember, your numbers will be unique to you and your training. With HR training, you will eventually become more efficient at each zone so that you’ll see your pace increase while your HR stays the same. It takes about six weeks to see progress, following the 80/20 rule where 80% of your workouts are in zone 2 and 20% are in zone 4. Train slower to race faster. It’s also true for ALL endurance sports. Happy training! And be sure to comment below with questions.
References and further reading: 
80/20 Running by Matt Fitzgerald
Advanced Marathoning by Pete Pfitzinger and Scott Douglas (where all of the heart rate charts are from)
Be IronFit by Don and Melanie Fink
Daniel’s Running Formula by Jack Daniels (if you only get one book on running, this is it)
Joe Friel also has excellent books and online resources, so check him out too!

Circle Swimming Etiquette

IMG_4710In an ideal world, my swim workouts would be in a 50 meter heated outdoor pool that is empty. Rain kept most swimmers away when I snapped this picture on a chilly and rainy early spring day before I jumped in feet first and started my swim. Light rain distorted the otherwise smooth surface and stung my skin with cold. A few leftover leaves waved from the bottom when I turned.

Since this never happens, and I mean never, here are some swimming etiquette tips for swimming and splashing nicely with others. Most pools have a few lanes for lap swimming, but may close lanes for swimming lessons, water aerobics, swim team, or private lessons. So, when you find yourself standing there on the pool deck with cap and goggles in hand, here are a few basic things to remember:

  1. Circle swimming is counter-clockwise, so keep to the right of the black line up and down the lane.
  2. Passing: tap the swimmer’s feet in front of you to pass. Once at the wall, the swimmer you are passing should move to the far right of the lane, you’ll do a flip turn or open turn on the left, and then the swimmer you passed will push off and start swimming behind you. It’s not a good idea to pass up the middle of the lane when circle swimming with others unless you want to collide head on. Lifeguards don’t like that. And, I don’t want to have to pull anyone out of the pool for a concussion. Just pass at the wall, please.
  3. When swimming in a masters group, talk to the coach and find out what the swimmers are doing, what the sets are, and where they are in the set. Take turns leading and give a few seconds in between swimmers to prevent swimming at their feet the whole time. The lead swimmer should know the sets, times to leave, etc. If you switch leaders in a lane, the new leader should understand all of this. When arriving late or leaving early, talk to the coach and the other swimmers in your lane so everyone knows what’s going on.
  4. Wall know-how: if turning or finishing at the wall, move over to the far left to leave room for other swimmers to turn and push off. Lead swimmers start on the right and enter the swimming lane on the right of the line. All other swimmers will follow the lead swimmer and enter from the right of the lane.
  5. If possible, swim with swimmers who are close to your speed, leave enough distance between you and other swimmers, and make sure you talk to everyone to ensure smooth swimming.

With these simple rules, circle swimming works well. I’ve had up to six swimmers per lane for my swim sessions at the Haverford Y, and everyone was able to get their workout completed even though none of my swimmers swim at the same speed, and they all vary in ability. Swimmers should be welcome to swim without waiting too long to start a workout. Swim happy, people! And share a lane with circle swimming.