Why Triathletes need this…
that may be a bit misleading, it should read why triathletes want SwiftDuck. I have been in and out of the triathlon circuit over the years and one thing has remained a constant, slow swimmers. That is probably why I did it as much as I did,
because I could dominate the whole front half of the race. Triathletes (maybe not you) spend, on average about 8,000 a year on the sport. Other than a wetsuit, virtually none of that money goes to swimming. That tells me the swim is not important to them or they have submitted to the notion that they are not getting much faster, better to put those resources to use somewhere else.
Why spend hundreds or thousands on tools to maybe drop :30 seconds if conditions are right, but never take the time to actually train your swim correctly. That is free and only takes a little planning and self accountability.
Lets look at numbers. We will use a typical triathlete doing an Olympic race finishing the swim in 27 minutes. Over a year, a well trained competitive swimmer can expect to improve 2-5%. That is a swimmer that already has a strong base. An untrained swimmer can make much larger gains. I have had year round swimmers join my program, and in one season make 10% + jumps, just from being more accountable to their abilities. We are at a 3 minute drop just by being armed with better knowledge if you were that 27 minute swimmer before, or should I say 24 minute swimmer now. (Think, if you did that, you could be a full mile ahead of your previous self on the bike)
Most triathletes are not well conditioned swimmers and by doing things correctly, 10% or more is quite attainable until you reach a more established foundation. (if you do Ironman and drop 10% from using this, you better send me at least a thank you. That is potentially 8-10 minutes and now you don’t have to buy that new bike that would get you a minute closer to Kona)
Now that is just time, and conservative times at that. Lets talk bike and run. How many times have you started off a race and not gone fast because of the adrenaline? You always go quicker than planned, and there is a cost. If you are well trained in the correct energy zones, your body can handle the stresses you put on it. You also become more aware of your body and it’s speeds, and are less likely to go over the top. To hit those zones well, you need to have correct target times and appropriate rest.
You get out of the water and charge into the transition area, get all readied up for the bike and set off. Are you whipped? A well conditioned swimmer is not whipped, in fact, a well conditioned swimmer would feel like that first mile on the bike was the fastest of the race. So, now you are not only faster in the water, you are faster on the bike as well.
If we want to talk conditioning, a swimmer has the ability to strengthen core and hip flexor muscles that are tough to hit on bike and run training, but they make you better. Not to mention, doing work properly in the prescribed energy zones translates to your total fitness, aerobic capacity, and ability to adapt to physical stresses. Yes, doing speed work properly in the pool will help you climb better and not be totally gassed at the top. succeeding at the proper speed in the pool will make it more likely to stay with that faster rider that just passed you,… for a little longer, without being as empty on the other side.
And guess what, a fresher biker at the end of that leg equals a fresher runner.
Are you seeing what I am talking about? The swim is easy to overlook. Nobody wins a race in the swim, but you can loose it there. It is worth your time to do the training right. You are going to do something in the pool, make all of that time as efficient as possible and as effective as possible.
Recent Comments