ASK THE DON
My 70.3 Finland 2019 race chances were almost destroyed by the choppy lake conditions. How can I prepare in the UK for such conditions?
Wow, I remember Ironman 70.3 Lahti. I guess that’s the beauty and the beast of racing in open water. But, usually those kinds of crazy conditions are found in the sea, not a lake!
So first off, well done! It sounds as though you swam the whole way round the course without the need to grab a buoy or kayak. By finishing the swim, even though it was crazy hard and you weren’t prepared for those conditions as you hadn’t trained in them, you deserve a huge congratulations.
FIRST THINGS FIRST…
I can’t really answer this question, though, without addressing the current global situation, which has affected our training and racing options like nothing we’ve ever seen before. Right now, access to a pool simply isn’t an option. And the race calendar has been obliterated for the foreseeable. But racing will start up again, and we will be able to return to pools, lakes, lidos etc. and when we do, we’ll still need the same advice at our disposal in order to complete sessions and smash races! So here it is, Michael…
OWN YOUR STROKE
When it comes to training specifically for bad weather and tough conditions – chop, big currents and waves, swell – it can be hard to replicate in training. Firstly, I would try to think about my stroke and make it as efficient as possible should you have to use it in difficult conditions. Make sure you’re able to breath to both sides, then, no matter which way the water is coming at you, you can breathe to the other side, with less hitting you in the face.
Also, when swimming in the sea, breathing and looking at the shoreline when swimming parallel to it will make you feel more reassured and comfortable. It also helps with sighting.
POOL DRILLS
You could also practise water polo freestyle, otherwise known as looking up and straight ahead. This is a great drill and has two benefits: one, you’re training to swim while the body is not in an optimal position, which can break your rhythm of your stroke, so you’re always prepared; two, the other thing to do while swimming head-up freestyle is to try and focus on something at the end of the pool, as you would in the race when focussing on a buoy.
Also, when training for the open water, try and swim in groups and not just by yourself. Hopefully, training in busy water will help you get used to swimming with lots of people around you, and the chaos that ensues, and you won’t get stressed out!
Another great pool drill is to swim in groups with, say, three or four athletes at a time. Set yourselves a distance of 400m, and every 100m rotate the two leaders with the two sitting on the feet. It’s all about feeling comfortable while racing in open water in any conditions with other people in very close proximity.
OPEN-WATER GAINS
Another good thing to do in open-water training is to pick a point to swim to and swim, say, 50-100 strokes with your eyes closed. Or, swim without sighting. You’ll hopefully go in a straight line, but if you don’t, you’ll get to know which way you drift. If you practise this, over time, you’ll be amazed at how you’re able to learn to correct your line.
I love doing this drill, especially with a few other athletes as it’s a good laugh and can be interesting to see how your group is swimming. Arrange to check on each other every 15 seconds to see where you all are.
GET IN THE SEA
I notice from your address that you live relatively close to the sea. It might be worth mixing it up by swimming open water in the sea every so often. That could really help as there’s more likely to be a swell, waves and some sort of current for you to get accustomed to.
At the end of the day, the swim needs to be as effortless as possible so you can get ready for the bike and run, so efficiency is key, especially when all your other competitors are finding the conditions as challenging as you are.
If you prepare for the worst race-day conditions, then anything better than that will be a bonus.
Good luck with conquering those crazy swim conditions. But if you’ve done it once, so you can definitely do it again… and faster!
Need advice from The Don? Send an email to askthedon@220triathlon.com
aResearching cycling helmet standards is a real rabbit hole of acronyms, codes and bewildering language. To add to the confusion, not all countries adhere to the same standards. In the US, it’s the Snell rating; Australia and New Zealand have their own standards with the most demanding testing; Japan has its own; while the EU has the CEN standard. Where the UK will be post-Brexit, who knows. You’ve then got additional ratings, such as MIPS (Multi-directional Impact Protection System), which, although not compulsory for a helmet to be rated for cycling, offers increased levels of protection.
So, where does this leave you? The simplest advice we can offer is to stick to well-known and established brands and, most importantly, try before you buy to find a helmet that fits correctly. Even the highest-rated helmet, if it’s perched jauntily on the back of your head or doesn’t fit securely, isn’t going to do its job if you have an off. Nik Cook
TOP NUTRIENTS FOR TRI
qWhat are the top/most important nutrients endurance athletes need in their diet? George Nichols
aFirstly, it’s very important that athletes consume a balanced diet which includes all of the macronutrients, namely protein, fat and carbohydrate. Foods high in protein, such as meats, fish, eggs, dairy or vegan-friendly sources such as tofu, chickpeas or soy products, are essential for a long list of metabolic processes and recovery following exercise. Fats are essential for processes such as hormone health and transporting nutrients around the body, while carbohydrates are important for fuelling high-intensity exercise and immune health.
However, these foods don’t only contain protein, fat or carbohydrate, they contain a wide range of vitamins and minerals which contribute to optimal bodily function.
Iron is one nutrient of particular importance to athletes as it supports blood health and transports oxygen around the body. Athletes are also at a higher risk of iron deficiency than the general population due to the mechanisms in which iron is lost from the body, e.g. sweating, blood loss in the gut from the mechanical jarring during running, the breakdown of blood cells in the feet from foot-striking, and, for female athletes, menstruation. So athletes should aim for 2-3 servings of iron-rich foods per day, examples include: liver, beef, sardines or salmon, lentils, nuts, seeds, wholegrain cereals, such as oats or muesli, and green leafy vegetables, such as kale. Stephen Smith
BEST FOOT STRIKE FOR TRI
qWhat’s the best foot strike for triathlon running? Paul Shilling
aFoot strike refers to the point at which the foot meets the floor while running but is often used to describe the way the foot lands. Most runners land either with the heel first (Jan Frodeno); where the whole foot meets the floor – a ‘mid-foot’ landing (Lucy Charles); or a forefootdominant technique (Vicky Holland). Immediately, you’ll see that three really good runners use contrasting techniques. Why? There’s a huge amount of opinion out there on this topic, but two points are key.
Firstly, it’s not the specific foot strike that’s important, but rather that the foot lands under the body when viewed from the side. Secondly, the speed at which you’re running – research shows that at paces of above 4mins/km or 6:30mins/mile, a forefoot landing may be more economical.
Each can be effective, but should you change your technique? First you need to know your current foot strike, so get a friend or coach to film you and look at the bottom of your running shoes to see the wear pattern. Then think about how fast you run off the bike. But, crucially, remember that foot strike is only the end point. Good posture, a cadence above 180spm and good hip/back mobility are all far more important. When adjusting, my two top tips are: a) push hips forward and b) run quietly. Joel Enoch