To perform at the highest
potential in your sport, the majority of your time needs to be spent practicing
that sport. If you want to be a 3:30
marathon runner, then the majority of your time needs to be spent practicing
the specifics of running. In the case of training for a marathon you would
include a series of long runs, short runs, fast runs, speed work and so forth.
For triathletes this dynamic
changes a bit in that there are three sports that one has to practice in the
swim, bike and run. Keeping to the
concept of specificity, the largest part of a triathlon is the bike, followed
by the run and the swim. Thus the
majority of triathlon training will be focused on the bike followed by the run
then the swim.
One of the benefits of triathlon
training is the natural cross-training that is the product of training for
three sports. Getting in several swim, bike
and run sessions each week can be a challenge. At the same time the change of
pace and benefits of utilizing the muscular and cardio systems differently will
have a positive impact on performance and recovery while voiding mental
staleness.
When I work with athletes that
are training for one specific sport such as endurance running or bicycle
racing, I often encourage them to consider a cross-training program to
supplement their base training. The body
responds differently to different stimuli with the end result making one more
effective and efficient in their sport of choice.
One of the best cross-training
activities I recommend is swimming.
Swimming has minimal impact on joints and muscles and can be added as a
second workout to most days and serve as an excellent recovery activity. Another benefit is the excellent cardio
workout it provides if done correctly. I
have found that when I work on speed in the pool, the rhythmic nature of the
breathing required has dramatically helped improve my running and cycling
fitness.
One area that most people
struggle with in swimming is establishing quick hand turn over to generate
enough speed to experience cardio fitness. Water is relaxing and it’s easy to
fall into a nice and easy swim stroke that is comfortable but not taxing the
system.
One of the best workouts to
improve arm turnover and learn to be comfortable pushing the pace in the water
is the Hypoxic Drill Set. The set is 2000 yards in total taking one breath
every two strokes per 100 yards, then one breath every 4 strokes per 100 yards
escalating to a ten to one ratio. The
improvement in arm turn over comes from the need to get a breath. Do this 1800 yard set with no resting, ending
your session with a 200 yard cool down of your choice.
HERE’S TO BEING FIT FOR LIFE! Chris is a Certified Personal Trainer, USA
Triathlon Level 1 Coach, Group Exercise Instructor, exercise and endurance
enthusiast. He competes yearly in
numerous running races, marathons, ultra marathons, triathlons and other
endurance events. He is a member of the
2015 QT2 Systems Advanced Team.
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